Monthly Archive March 2018

Will do my best to explain the Flash Q on Doc’s behalf


27 Pax  came out to Flash for a Ole McDonald Doc McStuffin’s lead Q.  With a little confusion on GroupMe in regards to who was going to be Q, we quickly moved forward and some how ended up filling out the Q schedule for all surrounding AO’s in matter of minutes and landed on Doc as our Q.  Below is my recollection of the book read by Doc including necessary explanations/defintions for each movement provided by Doc.


Introduction: Mosey and Shoulder Tap Merkins

  • Mosey is a method of terrestrial locomotion allowing humans and other animals to move rapidly on foot. Moseying is a type of gait characterized by an aerial phase in which all feet are above the ground (though there are exceptions[1]). This is in contrast to walking, where one foot is always in contact with the ground, the legs are kept mostly straight and the center of gravity vaults over the stance leg or legs in an inverted pendulum fashion.[2] A characteristic feature of a running body from the viewpoint of spring-mass mechanics is that changes in kinetic and potential energy within a stride occur simultaneously, with energy storage accomplished by springy tendons and passive muscle elasticity.[3] The term moseying can refer to any of a variety of speeds ranging from jogging to sprinting.
  • Merkin a common calisthenics exercise performed in a prone position by raising and lowering the body using the arms. Merkins exercise the pectoral muscles, triceps, and anterior deltoids, with ancillary benefits to the rest of the deltoids, serratus anteriorcoracobrachialis and the midsection as a whole. Merkins are a basic exercise used in civilian athletic training or physical education and commonly in military physical training. They are also a common form of punishment used in the military, school sport, or in some martial arts disciplines.
    • But too add a SOB twist on standard merkins we added in shoulder taps.  Cadence was 1 merkin x 4 shoulder taps, 2 merkins x 8 shoulder taps…..up to 10 merkins x 40 shoulder taps


Chapter 1: Mosey around front parking lot while performing 10 x hand release merkins each light

  • Mosey (see defintion above for explanation provided) to the front parking lot.
  • At each light complete 10 x hand release merkins (see definition above as well) but this time at bottom be sure to fully release hands from ground to ensure stomach is laying on ground before proceding raising body with arms.


Chapter 2: Venture to hill on side of school and perform zig zag run up down around trees with burpees at bottom

  • hill is a landform that extends above the surrounding terrain. It often has a distinct summit, although in areas with scarp/dip topography a hill may refer to a particular section of flat terrain without a massive summit .    See image below for zig zag pattern for full understanding:

Chapter 3: Mosey to Benches in front of school complete 6 count merkins while using hands to transition from ground to bench

  • Bench (furniture), a long seat
  • Counting is the action of finding the number of elements of a finite set of objects. The traditional way of counting consists of continually increasing

Chapter 4: Repeat 6 count exercise but perform with derkins and using feet to transition from ground to bench

  • Derkins: Lie on the floor face down and place your hands about 36 inches apart while holding your torso up at arms length. Move your feet up to a  bench. This will be your starting position. Next, lower yourself downward until your chest almost touches the floor as you inhale. Now breathe out and press your upper body back up to the starting position while squeezing your chest. After a brief pause at the top contracted position, you can begin to lower yourself downward again for as many repetitions as needed.

Chapter 5: Jack Webb or most outlandish welcome to Cuthberston Field Trip Circle

  • Meet at the center island as the cars begin to arrive for field trip and begin the ritual  of kissing ground and raising arms in triumph multiple times.  Complete in cadence of 1 merkin/4 arm raises up to 10 merkins/40 arm raises
  • See picture below captured from security camera and provided to school board for review


Related image


Post Script:

  • Great workout led by Doc – intense focus on ensuring proper explanation and technique as well as working shoulders/chest.  Manual stays strong!
  • As is norm in this parts lots of mumblechatter among group and great fellowship throughout
  • Great to see Loafer return after a hiatus, look forward to the rest of the Pax to return who have gone into hibernation due to cold (Yeast, Duckdad, Shop Dog, Brexit, and others)
  • Amazing to hear about the support and love shown for The Starnes Family on Saturday with the Pasta Dinner and all of the donations raised to help the family.  Continued prayers

Note:  If recently attended Q School, please disregard as this is not proper form for Backblast writing please refer to Manual for proper instructions.

Buzzer Beater

A group of 5 gathered on a morning that felt more like February weather. YHC likes to think the small turnout was because others were intimidated but some of the usual crew was actually experimenting something cool.  More to come on that in future weeks. Guess you should have posted to know more.

One mile warm up run down Strawberry to Rosecliff and then Coburn.  Next up was a triple, triple up and down the Coburn Hill. (Same as triple nickel but 3 reps) 5 merkins at both the top and bottom.

Continue to Bevington for the main event.  Run to first speed hump for 5 merkins. Run back for 5 jump squats. Run ahead for 2 speed humps for 5 merkins and back 1 speed hump for 5 jump squats. Continue until rea road (total of 5 speed humps).

Run back to coburn for some Mary.  30 merkins from what YHC can remember. Gets fuzzy after waiting a week to write this. Run to 51 and to Davey park for some more Mary. 20 heels to heaven. Run back to launch for 20 flutter kicks and done!

This BB was a buzzer beater. One once said it’s legal as long as it’s posted before the next weeks workout. 6 miles total and a route not taken for some time. During the bevington run some guy pulled to the side of the road by one of the ponds. He got out and threw something into the water. Super shady and poptart mentioned a bloody knife and maybe a glove.  Kind of nice with the small group. YHC did some Q’ing from the six. Great work by all!

Bringing the Bootcamp to Basecamp

9 PAX made the right choice to start their week off right at Base Camp on a chilly March morning and here’s what happened.


  • SSH x 20
  • IW x 20
  • Merkins x 10
  • Windmills x 20
  • Squats x 20

The Thang:

Mosey down Strawberry lane right on Coburn stopping at the bottom of the hill, readying for 7s, merkins at the bottom and squats at the top.

Head back to the start point, Stopping along the way for some Mary watching the six.  Partner up and grab a lifting rock. Partner 1 performs called exercise while Partner 2 runs down to the bleachers and back, flapjack.

  • Curls
  • Tricep extenstions
  • Overhead presses
  • Squats


  • Flutter Kicks x 15
  • Dollys x 15
  • Rosalita x 15
  • LBCs x 15


  • Great work by the PAX today, everyone was pushing it. A simple weinke was in order putting the boot camp back into the workout.
  • YHC showed up today greeted by Site Q Emeritus Fireman Ed, when I informed him I had the Q he said something to the effect “good, not a lot of running’, well we managed to get 2.6 miles in anyway.
  • Cheese Curd chose Base Camp over DMZ thinking we wouldn’t run much either, according to Strava we did a bit more than their 2.4 miles.
  • Learned that Cheese Curd completed 3 legs of Ragnar, over 2 years. This year might be the year he does them all in the same event.
  • Insomniac is getting sneaky fast.
  • Cheese Curd and Fireman Ed were #LarryBird at the 7s on Coburn.
  • YHC received a back-handed compliment from Cheese Curd, which is a compliment in any manner.
  • YHC kidded Costanza that I was glad he was there so I wasn’t War Daddy, but the guy keeps getting stronger and has come a long way since he started. Keep it up.
  • Thanks to Goonie, Thunder Road, and Benny for the opportunity to lead


  • Richard Sheltra Memorial 5K/10K Saturday 4/28:
  • Cheese Curd still has a spot available on his Smokey Montaain
  • New workout at Charlotte Catholic launches Thursday 3/8 for 45 and over crowd, Mr. Bean is the site Q and Chelms has the Q.
  • New AO bootcamp at Charlotte Latin launches Tuesday 3/13, Hops is the site Q

Wake the Neighbors – new PAX edition

26 PAX tried to make sure the Ballantyne Country Club was wide awake at 0515 this past Tuesday morning.  We took the free tour with a format very affectionately known as the 2/1/:30.


  • pre Warm-up run at 0500 was heavily attended and made the 0515 start group look small.
  • standard warm-up start time of 0515 looked like a convergence in the parking lot with all kinds of old and new faces not seen in quite a while.  Was beginning to think it was for the Pancakes promised at TimeKeeper’s 0630 start time, but we’d have to wait and see.  We moseyed over and up Ben Nevis with a regroup point at the Western Ballantyne Commons PKWY entrance to Ballantyne CC.
  • commence warm-up exercises at about 0525 with standard fare of walking on the heels, toes, high knees, and butt kicks as we made our way deeper into Ballantyne CC.
  • Begin the 2/1/:30 with instructions that we were headed for the pedestrian tunnel under 521.  What is the 2/1/:30 – elaborate in timing, short in recovery, and dastardly-hard workout when done over hills.   It consists of 2 minutes “Hard” effort, 1 minute recovery to regroup the PAX, 1 minute “Hard” effort, 30 seconds to regroup the PAX, 30 seconds “Hard” effort, 30 seconds to recover before starting right back into the 2 minute “Hard” again.
  • We made it 2+ rounds (three of the 2minute intervals) before taking the pedestrian trail and tunnel under Hwy 521.  Upon exiting the other side, we did two more full rounds and were finally at the Eastern Ballantyne Commons PKWY entrance to Ballantyne CC.
  • As we were 1 mile from home with ample time on our hands (15 minutes or so) and worn out from the 2/1/30, instructions were given for a Progression Run back to COT.  Take the short or long way, but end up back by 0615 at the Vine.  Progression Run was loosely instructed as try to mentally pick it up every 1 to 2 minutes with effort.  Start slow and give yourself some pace to build to, but don’t let up until you’re done.
  • Many PAX took the long route back past Premier and the Aloft Hotel.  While we got a little strung out, it was impressive to see everyone pushing themselves and trying to catch Citgo on the way to the fitness trail.  Once everyone had their share of trying to regain their breath again after chasing down Citgo’s sub 6:00/mi pace, we did a flyby of the Bagpipe PAX squating in the woods, took a lap around Lochness, and then raced the Bagpipe PAX back to the Vine lot.
  • Looking at the Strava Fly-by was informative for this last part.  Had no idea that Tuck and Rock Thrill decided to try to get in one more hill by bypassing the fitness trail and then choosing their own adventure on the way back to COT.  Not sure if they took the recommended partner (“no one go alone”), but both were found safely back at COT.


  • This 2/1/:30 is all about effort and a way to break up a perfectly decent run.  It is sneaky in its accumulation of intervals and is one of the few things that makes 2 minutes seem like a really long time.  Not sure why we’re always doing it over the hills of the Ballantyne Country Club, other than it’s an easy planned route, well lit, and there are areas to bail out and shorten or lengthen the course depending on the crowd.
  • Shoutout to all of the newer Swift PAX:
    • It was awesome to have first time Swift PAX Kirby take this on today.  “Just keep moving forward” was all he needed to get through that 5 mile course and prove to himself that it’s just another workout that any PAX can handle.  It’s never easy, even for YHC, for it’s still you vs. you, but certainly there’s satisfaction looking back on your 5, 6, 7, or 8 mile accomplishment from 60-75 minutes of work.
    • Flipper finally said snooze button be damned and showed at Swift.  Despite the usual first-timer comments on the funny warm-up exercises, he stuck through it and finished strongly.
    • Despite Bare Naked being subjected to this particular workout from YHC years ago, he returned to the Gloom to find he still had it and several compatriots there to suffer through it with him.
    • Laronda and Blackbeard also proved they weren’t one trick ponies and showed up to tackle Swift again.  By the way Laronda was stretching afterwards, he’s either really young and limber, or he’s going to feel that one for serveral days.
    • Even Madison snuck in there.  But since he seems to be everywhere these days, it’s hard to think he’s not been out there before.
  • The rest of the PAX (exception to Bunker and Fire Hazard who had a bro-date at the front of the group most of the morning, no one’s quite sure what they did) are seasoned vets at this stuff and pushed hard up, down, and through Ballantyne CC.  Perhaps not many neighbors were woken up with all of the frequent shouting of humps, bumps, and hoes, but all the PAX left feeling like Ballantyne CC owed them something after the workout.  Well done all!




It’s Tough to Get Up But Harder to Stay Home

11 PAX followed Bratwurst around Ardrey Kell for the latest installment of Blakovery.  There were some first time guests, a few of the regulars and our fearless leader was a minute early.  With a casual stroll and no disclaimer we were off.


Up Ardey Kell past the high school and a right into the first neighborhood.  Then a quick left onto Zachary Ave and then right onto Pomerace Place. A left on Brandon Brook Drive brings us out to Old Ardrey Kell Rd, right onto Honeynut Drive, left onto Hazleview, left onto Linden Tree Lane, right onto Maplehurst, right onto Society and then out to Community House. While the rest of the PAX went across the street to do the fancy house loop, I returned to the AO to prepare their broga mats for stretching.


Last week I took a week off to rest my aching body.  When Monday morning rolled around it was tough to get up. Everything in me wanted to stay in bed. Even after I go up, I still fought the feeling of going back to sleep. It is easy to stay in bed. It is easy not to do F3. It is easy to be complacent.  Yesterday I was reminded by our Pastor that sometimes one of the biggest sins in my life is complacency.

Sometimes I am a complacent dad.

Sometimes I am a complacent husband.

Sometimes I am a complacent PAX.

Sometimes I am a complacent friend.

Sometimes  I am complacent in my career.

Sometimes I am complacent in my fight against the sin in my life.

For me, Monday morning is less about running (#Imnotarunner) and more about battling complacency.

I am so fortunate that the other 10 guys showed up this morning and helped me battle against complacency today. I don’t get up and face that battle without them.  Tomorrow morning I will face the same battle and God will send another group of guys to help me. I can’t wait.

Uncle Phil DMZ VQ


14 PAX who had not been lulled into a false sense of security by recent warm temps showed up to experience a DMZ VQ.  Brolympics recently left a mark on YHC so mileage was kept under control to mitigate permanent hamstring damage. Hopefully enough squats were called to compensate.

Professional quality disclaimer was given and we were off.

Mosey to school parking lot to get warm.


  • 15x SSH
  • 10x Merkin
  • 15x Mountain Climber
  • 15x  Low Slow Squat

The Thang

Mosey to track and partner up

Partner 1 – 400m run

Partner 2 – Performs deconstructed burpee exercises until partner 1 returns. Flapjack until 4 rounds complete.

  • Lap 1 – Plank hold
  • Lap 2 – Merkin
  • Lap 3 – Jump Squat
  • Lap 4 – Burpee

Mosey to front of school, stopping for some entertainment along the way

  • 1 min+ of peoples chair
  • More low slow squats

Find a bench and complete three sets of the following

  • 10x Dips
  • 10x Incline Merkin
  • 10x Carolina Drydock
  • Bear crawl to curb at school entrance and jog back

More low slow squats

AYG back to church parking lot, winner leads 6 minutes of Mary (YHC was not present to declare a winner, possibly Swiper?)

Various orthodox and unorthodox Mary exercises were performed

Mosey back to launch, bonus jump squats with remaining minute.



An honor to take the helm of DMZ for my first Q, strong work by all!

All pax (even Swiper) joined us in a timely manner this morning so YHC saw no need to venture into a neighborhood to add a hide and seek dimension.

YHC was accused of still having tags on his beanie, conveniently a hat with headlights was nearby to confirm it was simply design work on the hat, however lame.

Track work results seemed to be mixed depending on individual PAX motivation level. YHC is fine with that, you’re up against yourself.

Bear crawls appear to be a favorite with most. Found Kirk crawling in odd directions and staring longingly at Camp Gladiator participants running around cones nearby.

Mumblechatter seemed muted as we headed to the track. YHC was prepared to ignore. Picked up steam at chair sit, YHC ignored. Bench work was not suffered in quiet, YHC continued to ignore. Nearly reached mutiny levels during Mary, for good reason as YHC was losing cognitive abilities. Some response attempted. Luckily time was up so little harm done. First Q complete.

SubstiQ by Lamont

We started as 6 Pax but turned into 7 before we were done.  One of the Pax got carried away with his pre-run or more likely preferred to keep running rather than take the full brunt of what YHC had in store.

7am so let’s go.  Warm up mosey down the sidewalk and see Bernanke drive by so circle back to pick him up.

COP:  25 SSH, 15 Hillbillies, 15 LSS, 15 Merkins

Cheese weave through the school busses – all shuffle

3 sets of 10 Bombjacks and 20 Flutters

Inch worm bear crawl:  Line up head to toe in plank position, last man bear crawls to the front.  All get to crawl 5 times

Indian run to playground

10 Pull ups, 10 Merkins, 10 CDDS, run halfway around track, 10 squats, 10 jump lunges (aka Mary Catherines), 20 Lunges, run the rest of the way around the track.  Repeat for 3 rounds.

Mosey to practice field but stop half way to pick up Madison, who claimed he had been running but no witnesses.  10 merkins, 10 wide arm merkins and 10 diamond merkins while waiting for “the runner”.

Backward run the length of the field

Pick up a lifting size rock and line up at start of field

10 squat, curl, presses (aka manmakers?)

Partner up w/ partner 1 curling the rock while partner 2 runs to blocking sled and back.  Flip flop. Repeat with tricep extensions.  Repeat both rounds.

Return rocks and head to blocking sled where the Pax showed their blocking skills and actually moved the sled at least 5 feet.  Didn’t seem that hard to me but maybe cuz I was in the coach’s position standing on the sled.

Mosey back to the school.  10 supine pullups, 10 derkins, 20 dips.  Repeat.

Mary:  30 Dollys, 20 LBCs, 25 Freddie Mercurys, Done!

Moleskin:  Always amazed how much more work gets packed into the 15 extra minutes on Saturdays.  Just writing down everything we did has made me tired.  The Pax were strong though and endured a steady 60 minutes of beat down with minimal complaining.  Great work by all, especially the pre-runners that made it for the whole hour and it was good to have Village People join us, even though we weren’t at the YMCA (ouch).  Thanks to Madison for taking us out.  Always a pleasure and an honor to lead.


APFT at Stonehenge

11 PAX ignored their #FartSacks on this fine Saturday Morning and posted at the best AO in  SOB land. Here’s how it went down.


  • SSH X 20
  • Merkins x 10
  • Imperial Walkers x 20
  • Windmills x 20
  • Squats x 20

The Thang:

Head off to the Bull Ring for a lap and then a modified ARMY Physical Fitness Test (APFT), minimizing the 2 mile run to a 1 mile run.

  • 2 Min Max Push-ups
  • 2 Min Max Sit-ups
  • 1 mile Run

Times up, mosey back to the start point.


  • Flutter Kicks x 15
  • Dollys x 15
  • Rosalita x 15
  • Heels to Heaven x 10


  • Great work by the PAX today. YHC wanted to try something different, the APFT is a good gut check for me, and in the Pathfinder ruck training rotation. The APFT is typically used in GORUCK Heavy events as part of the administrative phase of the event, but Cadre are known to break it out during Tough challenge events as well.
  • What YHC likes about the APFT is that it measures you on 3 events, push-ups, sit-ups, and the run. Can be strong on 1 or all three events and still finish with a good score. It is weighted by age, and you receive a score up to 100 for each event, with a max score of 300. The Army passing score is 180 and the Army Selection score is 250 or higher. There are apps for APFT calculator, but more information available here.
  • Haggis killed the APFT, push-ups and sit-ups good form of course and crushed the run. When I mentioned to him that the APFT calculator is age-weighted, he wanted to be measured as an 18 year old, he still crushed the score.
  • The APFT took a little bit longer than YHC anticipated and thought we would have time left over for more exercises. Better off planning for more.
  • TCLAPS to the PAX for the the pre-run, we covered 3.6 miles during the workout and they put in another 3 during the pre-run.
  • YHC took directions from Wild Turkey which may or may not have been a good idea.
  • Congrats to Cheddar and his M on the news of a Baby Cheddar on the way.
  • Thanks to Wild Turkey and Nard Dog for the opportunity to lead and please sound off with any mumblechatter.


Q School @ Cuthbertson Middle School – Homework

9 PAX got to sleep in an extra half hour before heading out into this brisk windy cold morning at Cuthbertson Middle School to get edumacated on the arts of Qing.  Dasher and Posse shared the lead of a light (unless coming out of Hibernation like me) workout filled with advice on how to Q a work out.

The Warmup

Started this Windy COLD March morning with a quick warmup involving all PAX

  1. Lap around the parking lot
  2. Side Straddle Hop X 21
  3. Imperial Walker X 15
  4. Mountain Climber X 21
  5. Low Slow Squat X 10
  6. Mercken X 10
  7. American Hammer X 21

The Thang

  1. Ran to the front of the school and did Dips, followed by step-ups,
  2. On to the covered walkway where we did 3 sets of Lunges.
  3. We followed this by running to the HS stairs where we did 7’s with Jump Squats at the bottom of the stairs & Merckens at the top.
  4. Returned to the start as time was running out.
  5. Before getting back to the start we stopped to do some Incline Merkens, Derkens and Regular Merkens
  6. Lots of great feedback and training at each station.
  7. We ended the workout and all drove to McDonald’s for a walk through of packet and teaching


Great opportunity was presented by Dasher and Posse to learn more on how to run a successful Q. This was especially good for me as I Q’d (half Q’d) one work out in the past and made thing to difficult.

As everyone arrived at the Middle School Dasher was sure to keep us on time and notify us how much time until we go and get us started on time. During warmup got a chance to hear everyone’s name and everyone got a chance to lead an exercise to get right into it.

After finishing up the warmups we moseyed over to the front of the school for 25 Dips and 25 Step-ups. At this location got teachings and suggestions on planning our future Q’s.

After this we made it over to the covered walkway where we did 3 sets of walking Lunges and jogging around covered sidewalk to start each lunge set.

From here we Moseyed on over to the HS stairs and began doing 7s, starting with 1 jump squat at bottom and 6 merckens at top.  Here is where Posse conveniently decided to be duck out of this part of the work out to be “helpful” and go gather Radar who had just drove in with his tardy slip to join the rest of the students. Discussed how leaders can modify with extra reps or doing 11s, starting at 4 and other methods to help keep PAX together. Togetherness Good, Large separation Bad, Not Good but Bad.

After we finished up the 7’s we started to Mosey back when Posse and Radar caught back up to the group. Once all together we started our trot back with a quick stop back at the benches to do Incline Merkens, Derkens and Regular Merkens before finishing our mosey back to start.  Ended with a PAX count, names, more instruction, Announcements, and an Inspirational quote from Posse.

We all drove to McDonalds (Not Ole’ MacDonald’s) and reviewed, in a bit more detail, the documents.  Great time of fellowship, discussion and time getting to know one another.


  1. Spaghetti dinner fundraiseron 3/3/18 to raise money for the Starnes family who lost the father/husband. Still able to get tickets at the fire station in Waxhaw from 5:00PM – 7:45PM.
  2. Bros, Brews, & Bibles3rd F on Sunday, 3/4/18, from 6-8PM @ Growler USA by the Sun Valley 14 movie theater.

#tclap | 2

High intensity “moderate” workout

A crisp, clear morning was waiting to welcome the PAX of Ascent.  Here’s how we filled our time:
Slow mosey around parking lot track then circle up with bells.
5 good form 2-handed swings
10 2-HS
15 2-HS
The Main Thang:
PAX choice: Intense: 20, 15, 10, 5 or
Moderate: 12, 10, 8, 6 of the following.  (Each side = 1.)
Circuit A:

  • Alternating Swings
  • Cleans
  • Louganis
  • Goblet Squats

TIME! @ 12minute mark
Circuit B:

  • Snatch
  • Curls
  • American Hammer
  • Suitcase Lunge

TIME! @ 12minute mark
Break time: Mosey to Pullup: 5X: Up and hold for 5 count, then 5-count descent
Break over, mosey back to KBs
Circuit C:

  • High Pulls
  • Shoulder Press
  • LBCs
  • Good Mornings

TIME! @ 12minute mark
Circuit D:

  • 2-handed swings
  • Merkins
  • Freddy Mercury
  • Squat and Press

TIME! @ 12minute mark
Q school was this morning.  Various races coming up – check out the Run channel on Slack.
YHC had been warned by Jet Fuel that attendance was light at Ascent, so I wasn’t surprised that we had only three this morning.  Since Ascent is billed as moderate, I can only assume that all of the PAX of Area 51 are pumped enough to need higher intensity workouts on Saturday.  Or that they were at Q School, or at the Get Your Rear in Gear race.  All of which is great.  I’m sure the light showing isn’t due to fartsacking, since that’s not the way of the Area 51 PAX.
T-claps to High Tide, who brought his extended collection of 73 kettle bells.  His didn’t need to pre-run or pre-anything: unloading of the bells is its own mini-workout.
The Weienke offered a “moderate” and “intense” option.  We all opted for “intense.”  High Tide went to 11 when he upped from single bell to double.
It was good to have Cooter with us.  Don’t be fooled by his gentle demeanor; the guy’s a workout beast!
Thanks for the chance to come to Olde Providence and share some suggested exercises and classic rock.