Monthly Archive July 2019

All Star Game

18 pax decided to workout the morning of the all star game. Does anyone still watch the all star game? Used to be cool before the inter-league play started many years ago, but not anymore. Boring.

Anyway, got the morning started with the anthem of the 80’s “Don’t You (Forget About Me)”. Quick note for all you pop trivia nerds…did you know that the song was originally given to Billy Idol to record? True story. He sat on it forever, then the writer gave it to a small band out of Scotland named Simple Minds. The rest is history. You are welcome.

Got to the lot with time to spare, and there was already a good gaggle of dudes awaiting this train wreck. Got a text from Hammer and Hops about four days into a 10 day vacation that Hammer needed a substi-Q this morning. Umm, sure thing guys, what could go wrong? Besides me either A) spewing merlot all over Latin, or B) dying. Met Blue Hen for the first time as he was originally EH’d by Floor Slapper. Good thing he knows his buddy never shows for a disclaimer or pre-weinke crap talk.

Disclaimer given, off we went. Umm, passed Hops as he was running the other way with the shovel flag, took the pax on a 180 to grab him as he was planting. We were there, in front of Old Glory, a few days after July 4th, so we all said the Pledge of Allegiance. I later told Thunder Road that I wanted to weed out any non-Americans from this workout. Everyone seemed (even though Spackler looks Croatian with really short hair) to be American, so we left for the track.

Took a hot lap, Geraldo or Gloss (can’t remember) noted the Q juice that I was carrying early, and ended up back at middle of front stretch for COP.






Partner up

P1 runs one way on track and up around the ramp to the middle part behind the home bleachers, P2 runs the other way, meet up top for called exercise, then keep running around to the middle part of track, and do called exercise again.

R1 15 hand-slap merkins

R2 20 LBCs

That sucked, mosey from track to lacrosse/field hockey/soccer turf field. Get back with your partner.

P1 does called exercise on 18 yard box line (merkins/CDDs/dollys)

P2 runs down to end line and back

Regroup, mosey up to hot box, partner back up

P1 does called exercise in hot box (little hazes/dips/decline or incline merkins)

P2 runs down to first speed hump and back

Get out from under hot box (Gloss) for open air, for a little Mary


Mosey down to the bridge for two rounds of wall sits and 50 civilian count air presses.

Go out to road, lay down, then jail break up to launch



I am/was spent. And I would say after all the loud breathing of the pax after the track and hot box circuits, I wasn’t the only one.

Vacations are good for two things, eating and drinking. Vacations are not good for two things, working out and working out. I knew this one would be a little tough, and I almost spewed on a few occasions.

It was great meeting Blue Hen for the first time, and great seeing Motorboat out again. Motorboat apparently met up with Gloss and fam down at Folly where they mass-consumed vodka last week. Same boat, different beach there buddy.

Hops apparently got bitten by fire ants while planting the shovel flag, that is full dedication right there. I saw where some dude from another F3 faction called out all sites on twitter to get there sh!t together with having a shovel flag at each AO. I’d say that Hops has HN covered.

Geraldo had us at 2.6 today for all you counting at home.

We were spread out for a lot of the day, so I probably missed some of the good chatter, and I’m tired, so that is all.

Thanks to Hops and Hopper (and I guess Hammer) for the opportunity to lead today.

Thanks to Sprockets for the take out prayer


There were 40 total pax with Hawks Nest and Fast Twitch combined, Hops thought that might be a record. I’m not so sure.

Legs, Sweat & Mary

Morning greetings, disclaimer issued, brief moment of admiration of Smokey’s biceps and the PAX were off.


Light jog, SSH (15), IW (15), Mountain Climbers (15), Calf and Hamstring Stretch, Low Slow Squat (10), Swings (15). Pause for Victoria’s late arrival (gotta admire the commitment to drive back home to retrieve forgotten kettle bell).

The Thang

Mosey w/ bell to bottom of lower school parking lot near the playground. Partner up. P1 runs loop around rock, P2 performs called exercise:

  • Step-Ups w/ Bell
  • Thrusters
  • Reverse Lunges
  • Thrusters
  • Step-Ups w/ Bell
  • Flutter Press
  • Freddie Mercury
  • Dolly Press
  • Freddie Mercury
  • Flutter Press

Mosey w/ bell up the parking lot to the hill. P1 runs the hill with 5 burpies at the top, P2 performs called exercise:

  • Thrusters
  • Reverse Lunges
  • Thrusters

Mosey back to launch. Time.


Great effort by the PAX on another humid morning. Lots of mumble chatter around Smokey’s sleeveless shirt. Tough call on whether he or BLC have the best looking 50+ year old biceps in South Charlotte. Chin Music also confessed to recent difficulties attempting a standard benchpress routine. Don’t worry Chin, Kevin Durant couldn’t put up 185 at the combine when he entered the NBA!

Better late than never

YHC started typing this BB this morning but never got around to publishing it…better late than never!

4 men turned into 7 men and got a little dirty, got a little sweaty, and showed some rocks who was boss at the Valley of the Sun.

3 minutes til and a couple pre-runners are finishing up a 5-miler (allegedly). We whip out the DiCCS as 2 more cars pull into the parking lot. Better late than never! Let’s mosey


  • Head to the bus lot for a warmup while we wait for the latecomers to catch up
  • 60 Side Straddle Hops IC
  • 20 Imperial Walkers IC
  • Plank with calf stretches then 6 inches
  • Recover and mosey
  • Oh wait, gimme 10 burpees OYO

The Thang:
Little did the PAX know that Outland had transformed into a gear workout. *cue evil laugh*

  • Each PAX grab a good hefty rock from the pile (a “lifting rock” as Double E would say)
    • 10 curls IC
    • 10 chest presses IC
    • 10 tricep extensions IC
    • Set your rock on the ground, run to the curb and back
    • Shift over and grab a different rock then repeato
    • Ahhh one more time just for funsies
  • Mosey towards the elementary school with some Low Slow Squats on the way
  • Those poor suckers thought we were done with the rocks! New “lifting rock” from the pile, same exercise
    • 10 curls IC
    • 10 chest presses IC
    • 10 tricep extensions IC
  • Take your rock to the school, find some wall, then chair up
  • Next exercise is…the Wonderbra! Push’em out and push’em up! For those unfamiliar, while in the chair position on the wall, you hold your “lifting rock” to your chair then IC extend the rock straight out, back in, chest press, then back in and that’s one. Let’s do a 10 count IC
  • Slide over one rock and repeato!
  • Instructions to leave the rocks at the wall cause we’d be back were met with groans cheers and songs of “For he’s a jolly good fellow”
  • Mosey to the track at the playground for the Circle of Death. For this exercise, one PAX names an exercise for the other PAX to perform AMRAP while he runs a lap around the track. Upon his return another PAX calls an exercise and runs a lap. Repeat until all PAX have called an exercise. We had so much fun YHC called for a repeato of the whole thing. Can’t quite remember all the exercises but here’s a few:
    • Burpees
    • LBCs
    • Flutter
    • Bombjacks
    • Hand-release Merkins
    • Backscratchers
    • Jump Squats
    • Sumo Squats
    • And so much more!
  • Don’t forget about those rocks! Back to the wall for another round of the Wonderbra!
  • Carry your rock back across the parking lot for a few more exercises:
    • On your 6 for 15 Skullcrushers IC
    • On your 6 for 15 chest presses IC
    • On your feet for 15 speed skaters over the rock
  • Alright, put those rocks back and let’s mosey back towards SVMS
  • On the way – 10 burpees OYO
  • What??!? Another rock pile? Grab another “lifting rock” (more cheers and “best Q ever” heard)
    • 10 curls IC
    • 10 chest presses IC
    • 10 tricep extensions IC
    • Sit your rock down and run to the curb
      • 10 Incline Merkins OYO
      • 15 In and Outs IC
      • Run back to the rocks and put’em away
    • Mosey back to the front of SVMS
    • Circle up for some Compass – Everyone plank facing the school
      • Start at 0° and do 3 Merkins OYO
      • Next PAX calls out degrees on a compass and the PAX rotate clockwise while in plank position and do 3 more Merkins OYO
      • Continue until all PAX have called a direction
    • 1 minute left so finish up with some American Hammers


  • Welcome FNGs Madison and Double E…oh wait, they just haven’t been to Outland in forever. Welcome back guys. It was good to see you!
  • Great meeting Box Truck. He’s mostly up in the Area 51 AOs but he worked hard and I didn’t hear any complaining. Guess I need to make it more difficult next time…

DB you got Q tomorrow still right? Who me??

Like any good Site Q, Rubbermaid, shot me a reminder late yesterday afternoon. “You still good to Q tomorrow?” “Who me?” F@#$ Of course I got this man!! So planning commenced immediately.

Tossing and turning all night. Many thoughts raced through my head. Would everyone still be to sore from the 4th of July beatdown? Would the storms hold off long enough to get the work out in? Would DW actually post after giving me a few sample weinkes? I wonder how much weight Zin has gained at the beach this week? Does Frack really workout 8hrs a day with flawless form? So many things raced through my head till the alarm buzzed at 530. I got ready and was out the door. Pulled into the lot at 6 sharp to set out cones. Holy Sh!t I mean hello deer. I literally had to check myself as they hurdled the fence. All was set up, now I just had to see who posts.

11 others others decided to join me in a morning of pain served with a side of Humidity. I mean seriously, I may have reached a new level of wet t-shirt today.


We moseyed up the the school to Circle up

A little jimmy dugan and avoid the clap/heels to heaven x20/american hammers x20-the comments began.”Didn’t we say our abs were sore from the 4th?” I must have missed that, or did I just not care?”

5-star general-start in the middle for 10 speedskaters. Then hit the point of the star for 20 reps only to return to the middle each time before heading out again. you had to complete the star twice. Points of the star were:Peter Parker/Parker Peters/Mountain Climbers, Monkey Humpers, and Flutters

Grab some wall at the school for a Squat Kick web. 1 low slow squat and then 4 donkey kicks. Increase by 1 squat and 4 donkey kicks until we hit 10 and 40. That was Brutal.

After short recovery, we did a hot lap around the school stopping a 4 stations along the way. Walking lunge with a full side twist x10/20 calf raises/20 dips/ and 10 bobby hurleys. We would do two laps hitting each station. circle back for the six.

Short mosey out to the rear entrance of the school to run down to the flag but not before you stop at each tree. Alternating trees, you did 5 high knee slaps and 5 squats all the way to the flag. circle back for the six. About 3/4 of the way through is when I heard a strange sound from Carb Load. Was it a sh!t? Was it a fart? I don’t know what the heck it was but he left behind a small puddle on the walk and pushed through it. Honestly, I didn’t go back to check. We will leave that alone.

We circled up around the flag for circle of death. Each man called out an exercise then ran to the port a jon on the right and back. When they got back the next man went. I do believe Honey comb would still be running if we didn’t tell him to turnaround and he just passed the port a jon on the right. He may be home in the mirror as we speak making L’s with his fingers on his forehead to tell his right from his left. This took us to about the end.

We moseyed back to the beginning to finish up the way we started. A little Jimmy Dugan without the clap.


Fracks house tonight

F3 dads event at Dogwood Park

Don’t leave things bottled up. Share with us. You don’t know who may be going through the same thing.

Popeye took us out.

All in all it was a tough workout and thanks for letting lead you bunch of hill billies I mean men.

Hair of the Dog

For some odd reason YHC decided it was a good idea to volunteer to Q the day after the 4th. In hind sight, it actually helped YHC from over doing it on the 4th. Happy Independence day. Merica

7 Men decided to start their second half of the year off right and sweat out the fun from the 4th of July.

All veteran crowd so mobile disclaimer provided.

Slow mosey to the top of the deck for the COP and a little warmup.


IW x 10 in cadence

Low Slow Squat x 10 in cadence
Slow merkins x 10 in cadence

Mosey to rails at far end of parking deck.


20 supine pull-ups – AYG to top of far stairwell and back
20 supine pull-ups – AYG to top of middle stairwell and back
20 supine pull-ups – AYG to near stairwell and back
20 supine pull-ups

Mosey to bottom of ramp in deck
Back peddle short ramps, lunge walk the flats – all the way to the top – leg burner.

Mosey to brick circle on the south end of the football field.
10 step ups

10 dips
10 derkins
rinse and repeat x 3

Mosey to close corner of field – 4 corners
round 1 – 10 diamonds at each corner
round 2 – 10 squats at each corner

Mosey back to launch
LBCs x 25 in cadence
Flutters x 25 in cadence
Plank x 60 seconds
Haze: Bicycle x 20 in cadence
Lorax: American Hammer x 20 in cadence



Solid work for this small group of veterans. All were glad they decided to post this day after Independence day and it was evident by the sweat, that lots of the things consumed during the 4th were sweat out this am.
Group pushed each other and stayed together thru the entire work – great group. Thanks men for the opportunity to lead and following YHC thru the gloom.
Thanks Frehley’s for making the trip north to join us. Keep coming back.

Thanks Hops for the great take out – great reminder.

Champagne Out

Little Soupy Out

15 Pax decided to get a little better a few days ahead of the 4th, and make sure they were in prop pool form.

Disclaimer given and off we went.

Quick mosey up to the turf field for COP


IW x 15 In cadence

Low Slow Squats x 10 in cadence

Slow Merkins x 10 in cadence

Mountain Climbers x 15 in cadence

The Thang:

Turf Field starfish

Corner 1 – 20 wide arm merkins

Corner 2 – 20 jump squats

Corner 3 – 20 diamond merkins

Corner 4 – 20 heels to heaven

Middle – 5 burpees.  

2 complete cycles thru, going ot the middle for 5 burpees after each corner

Mosey to Hawk’s Nest hot box for some bench work

10 jump ups

10 dips

10 derkins

Rinse and Repeat x 3

Short mosey to the back practice field

4 corners – 

first round – 15 diamonds merkins per corner

second round – 15 jump squats

Mosey back to start for some Mary

LBCs x 25 in cadence

Flutters x 25 in cadence


AYG to end of parking lot and back

Dollies x 30 in cadence

AYG to end of parking lot and back




Great work by all pax today. Super soupy and humid today, making it pretty tough to breath on the fields today.  Everyone one was pushing it and it showed by all the sweat angels by the end.

Thanks for the opportunity Hops to lead and thanks man for following YHC thru the gloom.


Scratch and Win’s Niece – Brooklyn –please keep her in your prayers

Champagne Out


Have you ever went over a friends house to eat
And the food just ain’t no good?
I mean the macaroni’s soggy, the peas are mushed
And the chicken tastes like wood

Wonder Mike

6 packs of soggy, store-brand macaroni posted for this edition of Kevlar. Powered by mysterious orange cheese dust, we plunged deep into the gloom and emerged several lbs lighter. It was so worth it.


Extended starfish with 5 burpee center around campus. One demo run and one fo realz run. Lots of setup for a somewhat unremarkable punchline.

Hill work

10/20/30s at the sweat box with some cemetery runs

Run around in the parking lot some.

Hill work

AYG back to start for Mary

Maybe some things I forgot, because I was straight making this up as we went.


Today continues to be quite busy, so this one will be short.

I don’t have a lot of commentary on this one, other than it was quite mushy out there and we sweated a lot. Gummy kept me entertained and everyone put in some good work.

My neighbor offered me some LaCroix the other day, and it was possibly the worst thing I have ever consumed. The flavor was Pamplemousse, which is the French word for grapefruit. I didn’t know that there was a way to make grapefruit taste any more horrible, but they have succeeded. No TClaps for you Lacroix. No wonder your stock has tanked. I think that everyone just realized that it tastes like when the soda machine runs out of Coke.

Enjoy the weekend fellas.



Repetitive Wording – Impromptu Substi-Q

8 flatulent PAX rolled themselves off the toilet out of bed and made it to Impromptu. After YHC was knee deep in hot dogs and beers at Foundation’s Pig Roast, Tupperware came up crying to me and Recalculating about missing yet another Q to RESPECTfully ask for a substi-Q. Since Hooch and Recalculating are in the midst of a lover’s quarrel Site Q communication gap, I decided to step up and offer my services.


  • DICCS given . . . and received
  • Mosey with various twisting exercises to front of Middle School
  • SSH x 15 IC
  • Imperial Squawker x 10 IC
  • Merkins x 5 IC
  • MC x 10 IC


  • 1st Triple Nickel
    • Top of High School alcove: 5 Mike Tysons, 5 Diamond Merkins, 5 Donkey Kicks
    • Bottom of High School stairs: 5 Bomb Jacks, 5 High Knees, 5 Mary Catherines
    • Complete 5 times
    • Calf raises on stairs waiting for 6 . . . IT BURNS . . .WHEN ARE THEY GOING TO FINISH?
  • 2nd Triple Nickel
    • Gate by Football field: 5 Overhand Supines, 5 Underhand Supines, 5 second Supine hold
    • Run around circle to sidewalk: 5 WWII Sit-ups, 5 no-hand Flutters, 5 no hand Dollies
    • Complete 5 times
    • Plank moves waiting for 6 . . . Carb Load made us do uncomfortable planks
  • 3rd Triple Nickel-ish
    • Dips behind high school: 15 left leg up, 15 right leg up, 15 regular
    • Bear Crawl the grass triangle with 5 merkins at each corner
    • Repeat twice
  • Mosey back towards COT with pit stop
    • Partner up on Middle School benches
    • P1 – 30 merkins
    • P2 – Plank bunny hops over bench
  • Final sprint to the ShovelFlag


  • Great to see Hermie out for his once a quarter check-in . . . He was up front all day so just imagine if he came more often (“That’s what she said”)
  • Carb Load and Chicken Little were at the front most of the day pushing each other . . . Both of you guys probably push harder than anybody out here day in and day out . . . Well done!
  • Ricky Bobby and Spike continue to show up and get better . . . And they does it with a smile on their face. Great to have you guys out.
  • Chainsaw is impressive. He doesn’t cheat himself and goes hard the whole 45 minutes. Impressive to see him knock those 30 merkins out at the end of the workout without smelling cat pee knees touching.
  • Recalculating is pro’s pro. He does it all: Works hard, Talks junk, Complains, Compliments, Takes some crab, Dishes it out . . . Dickie V would call him a PTPer!


  • Third F Opportunity: Sunday mornings 0700-0800 at Five Stone office building (1117 Cuthbertson Road). We cover a different chapter in the Bible each week and discuss how to apply it to our lives as Husbands, Fathers, and all-around broken men. Great group of guys to take F3 beyond the surface in relationships. Give it a shot. You won’t be disappointed.
  • F3 Dads: Saturday 7/6 0900 at Dogwood Park in Wesley Chapel. Gerber is on Q. Great opportunity to bring your 2.0s and have fun while being active.
  • Commitment: Dancing Bear on Q. Nesbit 0630-0730 Saturday.


Now comes the work

After declaring Independence, the fun really started. While we celebrate the signing and sending of that amazing documents; brave for sure, it’s the hard work after that declaration that deserves the recognition. The process of creating a more perfect union took a lot of blood, sweat and tears. Even now, it’s our duty as citizens to move our nation (and the world) to peace, justice and the pursuit of happiness for ALL.

Standard COP
Steve Earles
Mountain Climbers

Partner Parking Deck Ascent
Up the ramp with partner, stopping at each ramp
10 hand-slap ‘mericans
15 WWII sit ups
20 burpees
20 plank partner jump

Down the stairs and up stopping at each level for alternating plank jacks and Carolina dry docks x 3

Wall Squat/Push-up 11s
Facing wall squat (if you do this wrong you will break your face) x 10
1 ‘merican
repeat via Jacob’s latter until complete

Bottom of ramp plank pull through / top of ramp Coolers (F3 Exercises)

We left the deck and rounded up for sky humpers

10 Parter Derkin plank and run around the traffic circle x 3

Bear crawls with dips and dying cockroaches 7s

Not a lot of running, but I count 14 unique exercises and few push-up variations. Friends, there are lots and lots way to make a boot camp interesting, varying your exercises is just one option. New territory, changing speed/intensity and coupons work great, too. Check out the F3 exercise list, google some bodyweight exercises and steal from other great wienkes. That said, I did get a refusnik today. (Tolkein was concerned about “penis burn”. We scrapped it and moved on.)

Ice 9 Larry and Job “Larry Birded” the whole time. No standing around for those hombres. Tclaps.

Always a pleasure to lead.

Converge at da Vinci tomorrow. Pre-runs at 5:30 and 6:00 AM.

A (day late) Keg Party for Freedom

4 pax made it to Joust looking to continue the festivities of freedom from the day before.  It was humid, it was early, and the beer consumed by YHC the day before starting to stink the parking lot up.  After a brief disclaimer about safety and YHCs potentially deadly gas leaks, we were off.

The Thang:

Run to the far end of the parking lot on Sardis Rd.

IW x 20

Like a pack of stray dogs, we saw a car pull in and decided to go chase after the late pax.  Mosey back to the cars then down behind the school and to the field.  No sight of anyone so we stopped for:

Merkins x 10

Shoulder Taps x 10

Peter Parkers x 10

Mosey back to the cars, to find Mr. Brady running across the parking lot looking for us.  YHC took the opportunity to pull out the party favors for the day’s festivities. Party favors included a large stick-like item and an empty 1/2 barrel keg.

Line up in the parking lot leading to the football field.  Split into 2
teams (3 on one team and 2 on the other).  First pax from each team picks up the coupon and runs with it 2 spaces, sets it down and returns. Next pax runs to the coupon and brings it back.  Rinse and repeat going 4 spaces, 8, then 16.  Flapjack and bring the coupon back.

Head up the hill (by what YHC assumes is the cafeteria) and use the picnic tables there.

20 dips, 10 step ups each leg

15 dips, 7 step ups each leg

10 dips, 5 step ups each leg

Return to the coupons, rotate coupons, and rerun the coupon suicides.

Staying in the parking lot, one pax from each group does a called exercise and the others ran to the end of the parking lot and back.  Exercises included coupon OH press and coupon curls.

Line up on the wall under the “Upper School” letters and get into People’s Chair.  Grab the keg and pass it up and down the line.  First rotation with 0 OH presses, second rotation with 1 OH press each time the keg was passed to you, third rotation with 2 OH presses for each keg pass.  Take a break, go into balls to the wall for a solid 10 count.

Then down to the parking lot for some Mary including: Heels 2 Heaven, LBC’s, Freddie Mercury

At this point, Mr. Brady commented that we should do some more running and even mumbled something about the first hill at Horsey.  YHC had 0 desire to hit that hill and was sure the pax, excluding Mr. Brady, would mutiny so we did the next best thing.  We moseyed to the football field for some sprints.  This was almost met with a refusenik from Mr. Brady, Jet Fuel called him on how HE WANTED to run, go figure. Anyway, sprint from the goal line to the 20 and back, then the 40, then the opposite 40, opposite 20, and finally opposite goal line. By then we were out of time and returned to the cars for COT.

The Keg-Toss Moleskine:

More than a month ago, YHC volunteered to Q this date.  It had been too long since YHC’s last visit to Joust and with the change in Site Q management and the ultimate frisbee craze, YHC had to check in to see if the wheels were falling off.  In mentioning the Q to an unnamed pax two days before, a comment was elicited that it would be a rough day to Q. It’s the day after the 4th, a large convergence in the morning the day before, cookouts and fireworks, no one will want to get up and we’ll all be exhausted. When YHC showed up at 5:26 AM, one car was slowly circling the parking lot, and two others came in hot.  Not a total washout but close.

Good effort by the pax today, YHC was feeling the effects of celebrating so much freedom the day before and either the pax were sympathetic and let YHC run a little slower or were also feeling the effects and were OK with the pace.  Hammer and Heartbreaker might have said three words total during the whole workout but pulled the silent assassin card. Mr. Brady maintained his usual upbeat persona at the early hour.  YHC was surprised to hear that he wanted to run to Horsey when we had 8 minutes to go but wasn’t so hot on sprints on the field.  Jet Fuel, like YHC, hadn’t been to Joust in a long time either but left it all on the field and the parking lot.  He is also travelling overseas next week for work, have a safe trip bother.

Thanks to Ductwork for the opportunity to lead and thanks to Hammer for the takeout.

No announcements.