Monthly Archive June 2018


The plan was simple,  quick warm up then into six stations mixing in running every three stations.  90 Seconds each push to 7’s best you could with the exercised listed

Station 1- Burpee’s/Roundhouse kick

Station 2- Sparring with gloves/ alt partners every other

Station 3- Sand bag row/Squat then press – Modify last round with out press

Stations 4- Ladders Shoulder tap/ Merkins/ LBC

Station 5- Smash ball/ Lunge

Station 6- Kettle bell swing/ row/ squat

3 Rounds  with a 2min run after first 3 stations then a 3 min run after 6th station.


Moleskin:  Liked the change of pace it was good to see the crew and the young man Gronk out there.   I partnered up with Fhreelies and mad respect to him.   For me personally,  I’m 39 I know I still have a bit of youth on my side and my hope is that I am still out here doing what we do in my 50’s.  Its not easy and men like Fhreelies, Snow,  Shop are true leaders that inspire me to push on.  So gents thanks for the opportunity to lead and looking forward to some station work in the future.

All Down Hill From Here

Round 2 of Moneyball Qs for the week. Started with Flash on Monday and brought’er home with Impromptu this morning. 18 men lunged, crawled, climbed, and raced to a 3 minutes too long Q.


Lap around the front parking lot, collect Posse and Foley for a quick warm up.

SSH x 20
Jimmy Dugans (cherry pickers minus the clap)
Merkins x 10 (hold it at 6″ on rep #10). Pax accused YHC of lying on the ground during this rep. Mistakenly, I claimed use of my kickstand. Duck Dad had none of it and immediately questioned the length of YHC’s kickstand. Fair inquisition.
Butt-Crack Shoulders Circles forward and Circles back. Enough.

The Thang:

Mosey to covered portico far right side of the front of the middle school for some lunges and a quick round of Dough Boy’s favorite exercise and YHC’s least (minus any grassy activity, of course), the Bear Crawl.

Walking Lunge down entire covered portico, then 2 merkins at each brick column with a bear crawl in between.

Pax completed this section with expected ease. Quick Q question for the Pax: “Are you all familiar with the phrase, ‘It’s all down hill from here? Don’t take it literally.'” Down the hill we moseyed. All down…and up hill from here.

YHC perused the F3 owner’s manual looking for some fun bad workout ideas. Found 3- 1 new, 1 I’ve used before, and 1 I’m saving for next time.

Wilt Chamberlains- In honor of Wilt’s 100pt game, do 4 exercises 100 times in succession. Supposed to only run 100 feet between, but what fun would that be!?

The Exercises (do them in the order you think will suck the least): Squats, Split Squats, LBC’s, Flutters.

1. Run to bottom light near Transporter’s office do first exercise 100x and run back to the top of the hill
2. Run to next light near it and do 2nd exercise 100x and run back to the top of the hill
3. You get it
4. You got it

Strong showing by the Pax on the Chamberlains. May have to tweak it for future use.

Mosey to former AMRAP hill for some partner B.O.M.B.S.
B = Burpees x 25
O = Overhead Claps x 50
M = Merkins x 75
B = Bonnie Blairs x 100
S = Squats x 125

Original B.O.M.B.S. in F3 owner’s manual says 50/100/150/200/250. We’ll do that next time, but for today YHC cut that in half as time was a wastin’ and I had one last thing in mind. Partner up. P1 runs to bottom of the hill. P2 does exercise. Reach 25/50/75/100/125 of each.

Mosey to front of school for final act. 2 minutes remained, but they were 5 minutes well spent. Time for a good ol’ fashioned Relay Race.

Two Teams: Fast Guys and Slow Guys.

NOTE to Future Qs- Foley is NOT slow. Mighty Mite is NOT slow. Doughboy and Ackbar move quite well. Posse takes very wide turns.

Not as Fast Slow guys go a shorter distance than Fast guys. Slow Guys lose, they get 15 burpees. Fast guys lose, they get 10.

Sandbaggers Slow Guys smoked Fast Guys. Fast Guys paid their dues and we moseyed back to COT.

The End.


Apologies for the 3 minute overage. They were a fun use of the time and showed just how fast Clydesdales and self-proclaimed “slow guys” can move when competition is involved and burpees are on the line! YHC will remember how fast you moved at the end of today’s workout and will 100% use it to “motivate” you to push yourselves going forward. Absolutely terrific effort, guys. Well done!

Reluctant “Fast Guys” more than held their own on Team Speed, but to be honest, the pace at which the “Slow” team moved was quite the shock. We now know what you got!!!

Slow guys trash talked a little as they saw the game was in their hands. Journeyman Mighty Mite got in some good taunts as he sealed the deal for the Slow Guys. Dude is NOT slow and is not a Mite. Well played, sir. Well played.

YHC encouraged our resident clergy member to cheat in order to win. He wasn’t having it (atta boy, Ackbar!).



Moved quickly as YHC’s time management skills caught a case of the Hooch’s. My bad guys.


  1. Q School tomorrow at Panera on 521
  2. Loafer and his appendix (now lack thereof)
  3. Fuse Box’s client’s family
  4. Transporter’s wife

Thanks, Ackbar, for taking us out.

Magnificent 7s: Rock Edition


  • Mosey around Little, left on Walsh, circle up in Vet’s parking lot
  • COP (IW, Windmill, LS Squat, CDD, LS Merkin)
  • Mosey to rock pile and grab a lifting rock
  • Cross the street with rock and take stairs to the top of the deck, circle up for Magnificent 7s: Rock Edition
    • Round 1
      • 7 Rockies, 14 Thrusters, 21 Tricep Press, 28 Bicep Curl, 35 LBC.
      • Leave your rock, run down the stairs, to the other end of the deck, up the stairs, back to your rock
      • Extended Mary while we gather the six
    • Round 2: same but people’s chair/donkey kicks instead of Mary
    • Round 3: no rocks (Burpees, Jump Squats, CDD, Merkins, LBC) and only run to middle stairwell
    • Round 4: again with rocks but when done take your rock with you back to the pile and meet there
  • Once returning rocks neatly to where you got them from, line up abreast
    • 10 jump squat, lunge walk across lot, 10 jump squat, lunge walk back
  • Moset back across the street to the bus lane. Run down lane, 5 burpees every bump, back to launch.
  • 2 MoM to finish it out.



A man’s choice of rock says a lot about him, and it’s not always what you might think.

Sure, a big rock may indicate a powerful man. But, it can just as easily indicate a man who lets ego or overzealousness cause him to overpromise, overcommit, and then underdeliver when it comes to execution. Or, maybe it’s a man who has decided to dig deeper and push himself this morning. To try a rock just 10% bigger than he otherwise might have chosen to see what happens. Maybe he wins today. Or, maybe he learns what to do differently next time.

Just the same, a small rock does not necessarily indicate weakness. Maybe the man is coming back from injury, or didn’t sleep well last night, and is self-aware and humble enough to recognize this and choose an appropriate, lesser burden to lift until he is abler. Or, perhaps it is a man who has struggled with enough injuries in the past that he simply prefers to avoid them. Or a man who is overcautious and underestimates himself so, rather than risk failure or discomfort, chooses a rock he is certain he can lift — at the same time avoiding the very real chance of breakthrough and of building positive forward momentum.

Or, maybe you were just unlucky enough to be the last man to a rather small rock pile and had to take what was left and make the best of it.

If you were there this morning (and even if you weren’t), I encourage you to consider the rock you selected and reflect on how it might relate to other choices you make and the burdens you carry every day. Which man are you? Are you moving in the right direction? Should you choose differently next time? Maybe I’m just tired, but pondering that myself certainly led me to a couple interesting realizations which will certainly affect the next choice I make.

Whatever your choices, and whatever your reasons, I do know that carrying any burden is always easier when surrounded by my brothers — as it was once again this morning. Great representation at The Fishing Hole with an impressive 54 year age range between our War Baby – Kuechly (13) and War Daddy – Boomer (67). The sweat marks left on the top deck are just a small indication of the effort every man put forth at The Hole today. Thank you all for joining me.



  • Convergence on Monday (6/18) at The Big House to celebrate the life of Dumpster Fire’s brother, Tom Maxim, and to stand with DF as he mourns the recent loss of Tom. Please join if you can and, if not, keep Dumpster Fire and his mother and entire family in your prayers. Pre-run @ 0500; Boot camp @ 0530;
  • Q School 101 this Saturday, 6/16, at 0600 at the Panera in Ballantyne. 1 hour workout followed by coffee/discussion. We will wrap it up by 8. Please come or pass the message on to someone who may benefit from it.

The Murderhorn Had a Baby


  • Mosey in a small circle around the parking lot and circle up for COP (and for Cheddah to join us)
  • After COP, mosey (carefully) north on Elm, across 485, and make a left on Endhaven
  • Pause for some merkins and plank while waiting for the 6
  • Take a right on Prince Edward and left on Hickory Forest, plank it up at the dead-end at Ridgemore Drive
    • Round 1: Run to the right down Ridgemore to the first cul-de-sac on your right. 20 HR Merkins, 20 Jump Squat. Back up the hill to where we started.
    • Round 2: Run to the left up Ridgemore to the cul-de-sac. 20 HR Merkins, 20 Jump Squat. Back down the hill to where started.
    • Round 3: Run to the right down Ridgemore. 20 Jump Squat. Run all the way up to the top of the hill. 30 HR Merkins. Run back down to where we started.
  • Mary
  • Return the way we came and stop at base of much shorter, much steeper hill on Prince Edward
    • Forward sprint to 1st light, turn around, backward sprint rest of the way up to 2nd light, return to the bottom
    • Backward sprint to 1st light, turn, forward sprint to 2nd light, stay at the top
  • Mosey back down Endhaven, pausing for a line of monkey humpers halfway, and back down Elm to launch
  • People’s chair on back of movie theaters
    • Air press, donkey kicks, sprint up the hill, return to the chair
    • Wait for the 6, 10-count, donkey kicks, sprint up the hill, return to the chair
    • Wait for the 6, 2x 10-count, donkey kicks, sprint up the hill, return to the chair
  • Mosey back towards launch lot and line up abreast
    • 10 CDD, bear crawl to first parking line, 10 CDD, bear crawl back
    • 10 jump squat, lunge walk to first parking line, 10 jump squat, lunge walk back
  • AYG (about 100 feet) back to launch



We’ve all seen an ugly baby from time to time, and we all know how it goes. When you first lay eyes on it, so new and fresh, you can’t help but (rightfully) think what a miracle it is.

But, once you’ve had time to look at it a little more. To see the forehead that’s a little wonky. The eyes that aren’t quite spaced right. All the little details you missed in that first glance. That is when you realize the truth of it all. Although it’s soul is, and always will be, beautiful — this is, for the moment, one ugly ass baby.

That was our experience with the Murderhorn’s spawn this morning. It was not until the 3rd trip, when we ran the hill from the bottom all the way to the cul-de-sac at the top, that we recognized it as a true thing of nightmares. Don’t think it’s quite as long as the Horn, but I swear it hurt just as bad. So, we dry heaved for a few minutes and then got the hell out of there. Still, it was fun interesting visiting fresh (possibly virgin) Maul territory and I for one hope someone takes us back. Caution is definitely warranted on Elm and Endhaven, but it wasn’t all that bad and once we got into the neighborhood we didn’t see a single car (that I remember).

Quiet bunch this yesterday morning once we hit Endhaven. Charlotte 10-Miler race veterans did make themselves known with their collective groans as we turned down Prince Edward. This friendly little set of hills is towards the very end of that race and is, by what I could gather from the expletives muttered, a definite crowd pleaser there as well. Frasier, who ran repeats up the hill encouraging PAX at this year’s 10 miler, may be the only person who truly thinks this baby is cute.

Had a great time with you all this yesterday morning. Work travel (and Stanley Cup hockey) kept me out of the gloom for longer than I like. Never realize just how much you miss it until you are right back in the middle of it. If you know one, call up a kotter this weekend and tell him how much we need him out there with us.



  • Convergence on Monday (6/18) at The Big House to celebrate the life of Dumpster Fire’s brother, Tom Maxim, and to stand with DF as he mourns the recent loss of Tom. Please join if you can and, if not, keep Dumpster Fire and his mother and entire family in your prayers. Pre-run @ 0500; Boot camp @ 0530;
  • Q School 101 this Saturday, 6/16, at 0600 at the Panera in Ballantyne. 1 hour workout followed by coffee/discussion. We will wrap it up by 8. Please come or pass the message on to someone who may benefit from it.

‘Cause I’m mighty proud of that ragged old flag

“I walked through a county courthouse square
On a park bench an old man was sitting there
I said, your old courthouse is kinda run down
He said, naw, it’ll do for our little town
I said, your old flagpole has leaned a little bit
And that’s a ragged old flag you got hanging on it
He said, have a seat, and I sat down
Is this the first time you’ve been to our little town?
I said, I think it is
He said, I don’t like to brag
But we’re kinda proud of that ragged old flag
You see, we got a little hole in that flag there when
Washington took it across the Delaware
And it got powder-burned the night Francis Scott Key
Sat watching it writing say can you see
And it got a bad rip in New Orleans
With Packingham and Jackson tuggin’ at its seams
And it almost fell at the Alamo
Beside the texas flag, but she waved on though
She got cut with a sword at Chancellorsville
And she got cut again at Shiloh Hill
There was Robert E. Lee, Beauregard, and Bragg
And the south wind blew hard on that ragged old flag
On Flanders field in World War one
She got a big hole from a Bertha gun
She turned blood red in World War Two
She hung limp and low a time or two
She was in Korea and Vietnam
She went where she was sent by Uncle Sam
She waved from our ships upon the Briny foam
And now they’ve about quit waving her back here at home
In her own good land here she’s been abused
She’s been burned, dishonored, denied, and refused
And the government for which she stands
Is scandalized throughout the land
And she’s getting threadbare and wearing thin
But she’s in good shape for the shape she’s in
‘Cause she’s been through the fire before
And I believe she can take a whole lot more
So we raise her up every morning
We take her down every night
We don’t let her touch the ground and we fold her up right
On second thought, I do like to brag
‘Cause I’m mighty proud of that ragged old flag
— Johnny Cash’s “Ragged Old Flag”
The Thang & Ye Olde Moleskine:
The above lists several reasons why I love to see the shovel flag flying at any & every AO.  13 pax peacefully assembled, as per the 1st amendment, and set out for another Hydra downpainment.  Puddin’ broke the peace during COP, and threatened further violent protests (from his bowels) as the morning progressed.
Jog a lap around OPE.
COP on the field (Yes – we actually got off the pavement, in the grass, and did bootcamp exercises):
IW x 20 IC
Slow squat x 20 IC
CDD x 20 IC
Slow flutter x 20 IC
6-count burpee x 10 IC
Jog over to the Methodist church across from OPE (the exercises performed inside that building also protected by the aforementioned 1st amendment), but we did not go inside…that’s against one of the 5 pillars of F3 (there is no amendment to our Constitution that specifically addresses F3, but I think Dredd may be drafting something?).
Anyway, we did some partner work that went as follows:
P1 overhead press with rock, P2 runs 87 yards down the parking lot and does 14 H-R merkins, runs back.  Flapjack.
P1 squats, P2 runs w/jump squats x 14 at other end. Flapjack.
P1 thrusters (is that a verb or a noun?), P2 widearms x 14. Flapjack.
P1 tricep extensions, P2 flutter x 14. Flapjack.
Lorax was out front on this one.  He was also an FNG to Hydra.  Many happy returns to our bean-counting tree lover.
Redeposit rocks in the dry drainage/stormwater gully that never has a drop of water in it and jog back to OPE.
Wall work with some variations of people’s chair w/overhead press x 20 IC.  Pax complained when we passed 14 in the count.  #cobains
Jog back to the field for some more partner work.
Dumbocrats x 14. Flapjack.
Prairie Fire Mary – 10x10x10. Flapjack.
Granny sit-ups x 14 w/P2 in plank.  Flapjack.
Over/Under’s x 14. Flapjack.  Only Purple Haze/Queen completed this one.  T-claps to them.
Quite a bit of mumblechatter angling for 7 each of certain exercises rather than 14….YHC was impervious to the pax’s schemes…except when Haze suggested Cumberland County Viaducts.  YES!
So we had exactly 6 minutes left for some Mary, and we proceeded thusly:
Dolly x 14 IC
American Hammer x 14 IC
Cumberland County Viaduct x 14R & 14L IC
We might have done one or two others, but I’ve already forgotten.  Hey, I remembered all the pax names without electronic assistance…I think..someone audit the list please.
Jog back to launch lot.
A couple other sundry observations from the Flag Day downpainment:
I love the Shovel Flag….have I mentioned that?  YHC often busts site Q chops, including Marge & Queen today on more than one occasion, about the lack of a shovel flag.  We joked this morning at one point about ABBA planting the shovel flag in Thailand when he moves there this summer, but I don’t even know if he would be allowed to do so in that nation?  Regardless, we are afforded that right here; and that’s why I think the shovel flag is so important.  Happy Flag Day brothers.  Not as important as Memorial Day, Veterans Day and July 4th; but it’s important.
Funniest moment may have been during COP when YHC was starting into the 6-count burpees, and Deep Dish started way before I started cadence.  Lorax then said: “I think he just fell down”.  Good humor, as was Dish’s refusal to stand back up with the rest of us. #modification. Hey I was impressed that Deep Dish was actually going to do the burpees.  Puddin’ complained and said “I thought this was the warmup”.  Also, Puddin’ rode his bicycle so not to soil the seats in his car.
At least we were in the grass for COP, partner work & Mary as opposed to the razor-edged cheese grater parking lot.  You’re welcome men.
Everybody was working hard.  War Fry Daddy no exception.  Great to see you posting again…or is it YHC who’s been AWOL?  Anyway.
Hightower is a machine.  Pretty sure that guy’s posted more in his first month than I have this calendar year.  T-claps brother.  Whatever police force you join will be fortunate to have you.  Speaking of police forces, you really must post at The Big House on Monday morning which launches from the Pineville police headquarters.
The youngsters and Clemson devotees – Lew & Revlon – were getting after it out there as well.  As the pax mustered, I did feel it necessary to tell Revlon he doesn’t have to wear Clemson gear to every workout.
Utah and Chopsaw were also putting in the effort.  Speaking of Chopsaw, YHC gave him some grief for having his truck piled with trash #FredSanford. Ironically, some waste truck driver came up to us after the workout and asked directions; he was filling in for someone.  Meanwhile, I could see Chopsaw looking at the truck covetously.
I really need to get on to other things today.
One last detail: Reports varied, but the pax logged somewhere between 1.5 and 1.7 miles.  My goal was no more than 1.5. Did I mention Hydra is a bootcamp workout?  It ain’t BRR training.
Now go listen to The Man in Black’s “Ragged Old Flag”

A Flag Day Celebration

20 pax made it out to celebrate flag day.  Admittedly, it was my first time celebrating the holiday.  Apparently Xerox and Yeast started early posting a funneling picture on Group Me the night before.  We had two pax roll in late – since they were both nice guys (Posse and Shake N Bake) I decided to wait and gave everyone a quick history lesson as well as the reason for the special counts today: 50 Stars, 13 Stripes, 27th version of the flag.  After several attempts to get the flag in the rocky soil by Posse, I told him to lean it against the fence and lets go…then BAM!  Turn right into Dough Boy.  Happy to admit I kept my feet (no pancake block today Dough Boy!).  Regain my wits in time to see Xerox coming in on two wheels….the late night funnels almost did him in this morning.



Mosey to the brewery.  Butt Kickers and Punters when we got close.  Quick disclaimer.

  • 50 Side Straddle Hops (around 37 I lost the ability to properly count.  Abacus would have been so disappointed).
  • 13 Mountain Climbers
  • 10 Potato Pickers


  • Reverse Suicides with 13 T Merkins at the lights and 13 Aussi Burpee (no Merkin); or what I call a standard Burpee.  Transporter held strong with proper form Burpees…I didn’t have heart to tell him it was going to be a chest heavy workout.
  • Noah’s Arc: Two at a time inch worm merkins across the bridge (getting an incline, flat, and decline position as you go due to bridge angles).  Jump squats while you wait your turn to go and wait on the 6.  I played a bad joke on the pax telling them we were flap jacking to do it again….after lots of groaning, a few tears, and threats of mutiny;  I let them in on the joke.  Mosey to Mary O’Neils.
  • 5 Short Wall Exercises.  I quickly learned who listens and who doesn’t.  A pax (to remain nameless) asked on three occasions what the count was.  I understand needing help remembering on 1, maybe 2 exercises….but 3????  That guys poor wife must repeat her self constantly at home.  The other thing I chuckle at is when pax asks “Is that per leg or total”.  I can guarantee you if you ask that its going to be the tougher of the two…even if I didn’t mean for it to be.
    • 27 Step Ups
    • 50 Dips
    • 13 One Legged Step up (13 each leg)
    • 13 Carolina Dry Docks with feet on the wall (Posse asked me if it was 13 each arm just to piss me off.  Jokes on you Posse, I laughed instead!)
    • 13 One Legged Lunge (13 each leg)
  • Mosey back to the Church for some beat the Q suicides.  Deflated and Foundation (almost like they talked about it in bed last night) jointly defended and handicapped the Q to allow everyone to beat me.  I was able to bring out some old football spin moves (though ugly, uncoordinated, and slow), swim moves, and and an attempted rip on Deflated.  It was fairly easy getting by him, but unbeknownst to me, that was all part of his plan.  By the time I got to the far light pole, I was wore out from all the extra work.  A short walk to catch my breath and then an attempted sprint to try to beat the 6….then I see Foundation jogging at me with a huge smile on his face.  I conceded and said “lets just lock horns and I will push you”.  Apparently he heard, “lets hug it out and you attempt to pull me to the ground”.  After some awkward maneuvering and hearing things from the Pax that would make a mother blush, I decided that was enough of Beat the Q (or was it).
  • I had previously promised no hill work today.  A quick check of the watch showed we had 10 minutes and I didn’t think we had done quite enough running yet today.  Mosey to bottom of the hill.
  • Backwards lunge backwards up the hill 10 times (Don’t ask me total or each leg) and then do 3 Carolina dry docks facing down hill (harder that way).  Somewhere in all that Transporter heard run backwards up the hill.  Thanks to the pax that were paying attention that straightened him out.  Halfway up the hill I heard some groaning, no wait; that’s a Car call.  Everyone off the road.  Recalculating said something about a parade so I just started waiving at the car (natural reaction I guess).  I was disappointed the person didn’t roll down their window and throw us candy.  My guess is they had no idea what was going on with 20 men on the side of the road at day break waving as they went by.
  • 3 minutes left so I decided we needed one final beat the Q.  Jailbreak to the car.  I begged (some would call it a plead) not to let me beat anyone.  I gave the pax a 5 second head start then off I went.  Towards the bottom of the church I caught up with Dough Boy, then over Dough Boy’s shoulder I see that dreaded grin.  Its Foundation.  “No Hugs”, but it was too late.  Dough Boy came streaking by and Foundation gave me a break.  We jogged it in.
  • Asked Transporter to lead Heels to Heaven while I grabbed my phone.  I jumped in around 20 and messed up the count asking them to keep going to 30….being must older and wiser than I, Transporter said he was going to 27.  Oh yeah, Flat Day, 27th version of the flag.  Yeah, better plan than 30, go to 27.  Transporter “What number did I stop at?”  My bad guys.  Q fail on that one.  Finish up with 27 Heels to Heaven.  Time check 6:15.  Count ’em off.


  • Great work today guys.  One of the bigger groups for the floater.  I wish I could say it was because of my great marketing skills of putting Honey Boo Boo’s mom on Group me to invite everyone, or that everyone was excited about flag day.  In reality, the Journeyman’s Challenge along with 2 FNG’s boosted our numbers today.
  • Welcome Crockett & Tubbs (EH’ed by Mad Dog) and Cobra Kai (Longhorn’s 2.0).
  • Crocket & Tubbs is from Miami (very close to being called Einhorn) so we went with a Miami Vice reference.  Good work from the new guy.  Trust me I know how hard that first workout can be (or any workout for us Clydesdales for that matter).  Way to stay with it and make it through to the end.
  • Cobra Kai is big into martial arts and likes the new Karate Kid series.  Attempts to call him Fox Sports or Poke for Oklahoma State where quickly nixed by his dad.  Good work today young man.
  • Too many guys to call out individually, but good work by everyone on a fairly light run, but heavy exercise intense day.  Sometimes the workout seems great in the head, but getting it out and understandable to the Pax can be challenging.  Thanks for hanging with me.


  • Loafer Meal Sign Up:  For those unaware, Loafers appendix burst and he is the Chef of the family.
  • Q School coming up soon.  I honestly zoned out on the date but its on a Saturday coming up soon.  Its near a Panera Bread in Ballentyne?  Get with Posse if you are interested.
  • Shop Dawg and Transporter were mumble chattering about who was going to share their announcement then when I handed them the floor, Shop Dawg got cold feet.  I can only dream that it was something good like free left over beer from the Sand Box party.  I guess we will never know…..

Some Hope for Flexibility

5 PAX became much more flexible and hopeful this morning at the latest edition of Gumby. After an adequate disclaimer it was time to open up You Tube, get the music started and then begin:


Courtesy of the Billy Graham Evangelistic Association based on Titus 2:13:

One of the best ways to get rid of discouragement is to remember that Christ is coming again. The most thrilling, glorious truth in all the world is the Second Coming of Jesus Christ. When we look around and see pessimism on every side, we should remember the Bible is the only Book in the world that predicts the future. The Bible is more modern than tomorrow morning’s newspaper. The Bible accurately foretells the future, and it says that the consummation of all things shall be the coming again of Jesus Christ to this earth. If your life is dismal, depressed, and gloomy today, Christ can turn those dark clouds inside out. The sunlight of His love can still shine into the darkest part of your life.

Longing to see Your face, Christ Jesus, I rejoice in the anticipation of Your coming again!


Dynamic stretching-walk the length of the room and back getting the legs warmed up.

Grab a folding chair as a prop for stretching the calves, hamstrings and another dynamic stretch.

To the mat to work on IT band, hamstrings, groin, aductor, front of thighs.

Finish off with some shoulder stretches.


It was good to be back at Gumby. Some schedule changes and my laziness has kept me from one of my favorite workouts, especially when I post two running workouts on Monday and Tuesday. Shout out to Arena who showed up early for a pre-run and thank you to Swiss Miss and Tweetsie for allowing me to lead.


F3 Dads every Saturday in June 9am at Colonel Francis Beatty Park and the Brixham Greens in Ballantyne Corporate Park where they meet at the white tent.

Dropping a Deuce

With more than 6 billion people in the world and a solid 600 years of recorded history (plus much more spotty history on hand), there is so much to commemorate on a daily basis.  On this fine morning, 19 men came together at the Marvin Ridge High School parking lot to celebrate several amazing events.  Or perhaps more likely, 18 fine men showed up for a workout led by a PAX belatedly celebrating his 2nd anniversary as a member of the F3 Nation.

Today marks the 52nd anniversary of the landmark Miranda vs Arizona decision which produced “the Miranda Rights” that hopefully few or none of the PAX have had delivered to them.  In honor of those famous words, YHC gave a poorly worded and rambling disclaimer that would have served very little benefit in a court of law.  And then they were off!


In honor of Flag Day eve…

  • 4 Corners mosey lap around half the parking lot, stopping at each corner for 10 merkins and 3 burpees
  • PAX headed to the center of the rectangular lap area for 10 more merkins and 1 more burpee

(That makes 50 merkins and 13 burpees.)

In honor of school being out — or just because the buses were nearby…

  • PAX did a weave run between the buses, stopping at high school-side of each bus and doing x merkins, with x being the ones digit of the parking space of the bus
  • While waiting for the Six, PAX did Angry Al Gore (Al Gore + air punches)
  • For the Deuce Special, PAX weaved back through the buses, stopping at the middle school-side of the bus to do Supermans, to the number of parking space ones digit
  • Protractor while waiting for the Six

Mosey to the rockpile to pick up 2 cinder blocks and 2 running rocks.  PAX split into 2 teams and an individual ran to a cone with the cinder block to pull a card from the cone.  Run back with the block.  Team does the main exercise on the card.  Once that was completed, another PAX ran the block to the cone of his choice to pull a card.  While he ran, the team did the secondary exercise listed on the previous card.  Repeato until all PAX had carried the block.

For Deuce on cones, once all PAX had completed the carry and exercises, the team ran suicides to each cone and one PAX grabbed a card for a main exercise once the team returned to the starting location.

To finish, PAX completed half of a Captain Thor.  Time did not allow for sets 6-10 and PAX were quite saddened by this.


Huge props to Purell who unknowingly shared a variation of the cone idea with YHC on Saturday.  Several PAX need to adjust the alarm clock by a couple of minutes, but other than that, it was a great showing today.  YHC took to heart some suggestions — Posse on the Flag Day Eve and Bratwurst’s reminder for IC count was followed by completely avoiding any IC work except for the brief Angry Al Gore (which was probably butchered).  Kotters to Honeycomb and YHC did not know Boitano but looks forward to crossing paths again.

Another huge shout out to the men of F3 Nation.  YHC recently hit the 2-year mark and it has been a great experience.  The PAX are examples in the workouts, making him want to push himself more in the gloom, but also — and more importantly — setting the reminder each day to go out and be a HIM.  Your examples are motivating and don’t doubt that you can have a positive impact wherever you stand.


  • Q School this Saturday, 6/16, at Panera Bread.  YHC not entirely sure how eating cinnamon rolls at Panera is Q School, but may have to investigate.
  • PAX brother Loafer felt slowed down by his appendix and decided to burst it in order to free up space for more muscle.  Keep him and the family in your prayers and you can help them in the kitchen by taking a meal.



Police Lookout

Twelve men met up for a good morning run all around Calvary Church.  Hammer thought he had the Q and was a bit perturbed as he had an excellent meal last night and went to bed early in anticipation of an Anvil Q.  He got up early but would have liked to have slept in.  Hopefully, he got something out of it.  The twelve were accompanied by approximately 15 police cars in the parking lot.  They were either part of the 6:30am drug raids today or I forgot to pay my dinner check.


SSH x 15

IW x 15

LSS x 15

Merkin x 10

Low Slow Merkin x 10


Mosey on to . . .

Station 1 – Mosey to parking lot parallel to Hwy 51 but first collect a lifting rock for Parking Lot Island Suicides

  • Run to each island and back to start to complete: curls, overhead press and triceps extension (15 each).

Station 2 – Meet in the middle of the soccer fields and partner up.

  • Partner 1 runs to the fence while partner 2 runs to the base of the hill. Each does 15 drydocks and meets back in the middle for 10 hand slap merkins.
  • Complete this circuit 4x

Station 3 – Meet at the concession stand for Stepups, Dips and Durkins (10 each)

  • Run to the playground for 10 (ish) pullups
  • Complete the circuit 2x

Station 4

  • Meet at Avenue of Trees
  • 5 Merkins and 5 Squats alternating at every other tree

Return to launch site and finish up with LBCs until 6:15


Everyone pushed it hard today and we got in 3 plus miles.  Thanks to Run Stopper for leading Mary while the six caught up.



Run Stopper’s movie review suggests Isle of Dogs is an excellent movie and will be enjoyed by all.

Wishing Abba and his family the best as they journey to Thailand for several years of mission work.  F3 Thailand??


Abba Q at the Valley