Monthly Archive January 2020

Reading is Fundamental

8 men showed up to walk the talk and brave The Brave.  The near freezing temps were much appreciated after several days of oppressive heat and humidity.  Oppressive is a relative term, but when you sweat as much as YHC does, anything over 60 degrees is obnoxious.


Mosey to circular park / traffic circle in between the 1st two office buildings on N. Community House.

  • SSH x 20 IC
  • Traverse circular brick bath that runs perimeter of park using only bear crawl, crab walk or broad jump.  Some pax modified w/ lunge walk.
  • Backwards run around traffic circle

Mosey to traffic circle next to Wells Fargo building

  • LSS x 20 IC
  • Traverse border of traffic circle using same rules as previous stop
  • Backwards run around traffic circle

Mosey North on Comm House, stopping at corner of Endhaven for 10 merkins IC.  Continue to SpringHill Suites parking lot, stopping for 20 MC IC.  Right on Johnston to McAlpine Creek Greenway parking lot, stopping for 20 flutter IC.  Enter Greenway and bang a right to go under Johnston, then eventually exit left on the path that spits you out next to Pike Nurseries.  20 dolly IC in Pike parking lot.  Mosey on path behind large pond just South of Pike.  Find way to large traffic circle at the center of Atkins Circle apartment complex.

  • LBC x 20 IC
  • Traverse border of traffic circle using same rules as previous traffic circle
  • Backwards run around traffic circle

3-pronged Starfish

  • Run to beginning of each entrance to traffic circle and perform 10 burpees
  • 20 LBC’s each time you return to circle

Cross Johnston at crosswalk and mosey all the way home on N. Comm House.  In total we got in somewhere between 5.5 and 6 miles.


Pro tip: read backblasts.  YHC had that self-righteous feeling that comes with talking a workout to new territory, only to find out after-the-fact that Frasier Q’d basically the same route once.  And by once I mean three weeks ago.  What are the CHANCES.  Had I only read the backblast…  It gets worse; Wild Turkey, YHC’s creative kindred spirit, and the only member of the PAX to post at both workouts, was surely thinking the entire time that YHC was a hack.  YHC now needs to redeem himself with a future Q on new territory (an increasingly difficult task in SOB Land) with an innovative premise and questionable decision making.

Great job by all PAX.  We had a tight formation and there was hardly any time spent waiting for the 6.  Cobains for getting us back to launch 2 minutes late.  It was a direct result of taking a wrong turn into Tagalong’s beard and spending several minutes trying to find our way out.  That thing is like the wardrobe from Narnia.



Where Have All the Cowboys Gone?

Pax:  Fault Line, Lex, Cottontail, Spack, Puddin, Christmas, Horsehead (Q)



Where is my John Wayne
Where is my prairie song
Where is my happy ending
Where have all the cowboys gone


7 for Kevlar, beating the Gummy over/under odds from last night.  The count did not include Gummy, however, who had more important things to do.



Run around

Warm up COP

Giant Starfish with 5 burpee center.

  • L1 – Leg circuit at the benches
  • L2 – Core ciruit around the medians
  • L3 – Merkin circuit on the big hill

Repeato a few times

7s on the big hill – Merkins and Jump Squats

Mary while ½ the pax run to the big rock and back.



 As I mentioned earlier, this workout appears to be hanging on for dear life.

  • Like a last-minute bathroom booger before a big meeting.
  • Like the last mystery gel-filled pieces of a Whitman’s Sampler.
  • Like that backgammon set that you keep around because it looks “classy” but doesn’t even have Checkers on the flip side.
  • Like that Pumpkin Spice White Claw that you have in the crisper.
  • Like that Gingham Pinafore that you know you will not ever  be able to squeeze your giant rump into but you keep around because it matches those fabulous black pumps you got at Marti and Liz.
  • Like Puddin’s gray shirt


Anyway, I think you get the point.  It’s still hanging around.  What’s different between Kevlar and the list above?  Kevlar can be awesome again.   With apologies to Puddin’s shirt, none of that other stuff has a chance.  Attendance is actually trending upward, but we haven’t even hit the worst winter weather yet.  Let’s hope for a turnaround.  Show up.


From this morning, just a few observations:

The Total Body Fitness Circuit was rehashed from a previous workout that only had 3 in attendance.  It was too good for that, so we revived it.  Cottontail has already mailed out a handwritten thank you letter, although with baby #14 on the way I’m not sure how he has time to do anything else.

Puddin Pop always brings the fun.  Sometimes it’s hard to decipher what he’s saying through the miasma that he is enveloped in, but I believe that most of his comments were about pre, post, and during bowel movement activities.  I tried to take notes, but ran out of toilet paper.


Spackler admitted that he considered Header’s workout at Joust but posted Kevlar for the commentary and the backblast.  We all know what really happened that time Header tried to use the FBC Lottie Moon collection plate as a Frisbee over there – total disaster.

Did you know that James Best was in several Andy Griffith episodes before he went on to play Roscoe on the Dukes of Hazzard?  He played rising country music star Jim Lindsey, who somehow managed to get a screaming electric guitar sound out of an unplugged acoustic that he barely touched.  Guess what his real first name is?  Jewel.  He was also a black belt in karate, which helps with a first name like that.  Denver Pyle (Uncle Jesse) was also in Mayberry for a while as the Darling family Patriarch.

This backblast is going to make the Hangers On list soon, so we’ll end it here.

Post Kevlar in 2020.  Make Kevlar Great Again







Starfish @ Couples Retreat

28 strong for an invigorating morning with temps finally back down to allow for the stallions to run free today in their winter coats.  Lots of activities this weekend, so I wanted a workout that wouldn’t pile up the miles.  Also had Foundation  to take part of this substi-Q – with the added benefit of the traveling sub woofer for music entertainment.

Extended DCCmS (Disclaimer, Cell Phone, CPR, modify(if you must), and Safety)

Warmup – Mosey to front of the Middle School for SSH/Merkins/LSS/MC all with Excellent Cadence

The Thang –

Head to High School grab a bench for 5/10/15/20 – group of three exercise merkin or derkin/dips/step ups

Head to High School Parking lot for Starfish with 4 corners  10 reps at each (big boi sit up/tyson/speed skaters/bobby hurleys) – each time that you return to the center/Speaker 1 burpee and increase +1 each time.

3 Total Rounds – worked out like this

  1.  Round one -10 Total Burpees
  2. Round two – 26 Total Burpees
  3. Round three- 42 Total Burpee

This took longer than expected – not too much mumble chatter

Hand over to Foundation and speaker mosey to the benches behind the cafe.  3 rounds of:

20 dips on bench by grass – head to cafe benches for 10 jump ups – on return around island: bearcrawl/duck walk and Crab walk.

Mosey back to COT with Speaker

Lots of great work today;

Some regulars putting in a good effort: Fuse/Rudy/Boitano/legalized/Damascus/Banjo/Trojan/Foundation/Xerox/Akbar/Mad Dog/Frack/OneStar/Gliday and fiji looks to becoming a regular/Xerox sporting some new F3Gear/Cobbler/Frack looks like he is regaining 2017/18 form and posting.  Lots of regulars looking to improve some aspect of their 1st F.  It doesn’t have to happen every workout – but look to push yourself on a portion or an entire workout to make progress.

Awesome to see the newest Pax continue to post: Merlot/Slow Pitch/Big Ben/Floppy Disk/Bounce and Wrigley – you guys are crushing it – keep posting and seeing the results – looking to get to know each of you better in 2020.

Kotters – Welcome Back – CatFish/Loafer 2x this week?/

and The Couples Retreat  ABE Yoga Class – Zin/DeadWood/Dasher – form was so good I had to look away during the Downward Dog portion – but apparently that excited one of the PDS boys.

Lots of great work being done at the workouts at the dinner table in the first few weeks of 2020.  Keep it up – look now to add in the Service aspect to serve others.

COTS – Pray request: My M-inLaw and OneStars Grandma in the hospital.

Big Weekend – The Gremlin – ALL PAX need to do this at least ONCE – it will break you physically and emotionally.  Trail Race at Whitewater Center/homecoming and Commitment/

2nd F in 90 minutes Improper Pig



A Year in Review

January 17th, 2019 was my first official post back after my second hip surgery.  Today’s Q was about revisiting some of my favorite/least favorite called exercises from some of my previous Qs of 2019.

Only 5 men made it to Swarm this morning thanks to tomorrow’s Gremlin and trail races.  Not sure what happened to Bottlecap, I hope he’s ok…

DiCCS were given (Disclaimer, Cell phone, CPR, Safety)

Long mosey to the side of the stadium

  • Side Straddle Hop x 20 IC
  • Merkins x 10 IC
  • Imperial Walkers x 15 IC
  • Calf Stretch

Mosey around the side of the stadium to the bleachers:

  • Run up the stairs, 5 LBCs
  • Run back down, and continue to next stairway up
  • 5 LBCs at the top of every flight
  • All the way down the length of the stadium and all the way back
  • 17 flights up, 17 flights down

Mosey to the stop light at Cuthbertson Rd.

  • 10 Monkey Humpers at every other light pole

The Official Burpee Mile®

  • Waynewood Dr. is exactly a mile from Cuthbertson Rd. to the cul-de-sac
  • There are 19 street lights along the way
  • Start with 5 burpees and run to the end of Waynewood Dr. with 5 burpees at every light pole til the end
  • 1 mile and 100 burpees

Mosey to the start of Dobson Dr.

  • Run to the 4 way stop
  • 10 gas pumps at every other street light
  • Run to the stop light at Cuthbertson
  • 5 Mike Tysons at every other street light

Mosey to the benches in front of the high school

  • Derkins x 10
  • Step ups x 20
  • Dips x 30
  • Hot lap around the small parking lot
  • Repeat for a total of two sets
  • 90 seconds left, mosey back to start, try not to get hit by the exiting buses



So back to January 17, 2019.  I had just received clearance from my doctor the afternoon before and went out and ran two slow miles on the greenway.  I could barely walk when I posted the next morning.  It was the Floater no less that day, Dancing Bear was on Q (where has he gone lately?) and my legs were so sore from that two-mile run that I honestly thought of how I could quit and disappear the first 10 minutes of the workout.

I didn’t quit that morning.  I struggled and I was miserable.  I was so sore and in so much pain for two weeks.  Last year was tough.  It still is tough.  But, I keep coming back and everyone here keeps pushing and encouraging me.  Last night was my 181st post to complete my year back in the saddle.  Maybe this year I can hit 200 posts?  250?

Life is all about perspective.

Last year on January 17th, 2019 I was 205lbs and not where I wanted to be physically.  For me, working out is also about my mental release and my mental well-being.  So, to say I was not only physically out of shape but not in the best mental state last January would be an understatement.  I was ashamed of the way I looked and the way I felt.  Nothing fit.  Starting in December 2018 I starting wearing a shirt to bed which I have never done my entire life.  I remember after a few days my wife even asked, “Is everything ok?  You’ve never worn a shirt to bed before”.  I just replied, “yes, I’m just cold”.  I wasn’t where I wanted to be and I wasn’t where I knew I could be and I wasn’t ok with it.

This year on January 17th, 2020 I’m down 30lbs or about 14.5% of my weight from a year ago.  More importantly I feel healthier mentally.  I think this mental (and physical) health transitions to my relationship with my wife, my kids, my coworkers, friends, family, everything.

I don’t think it matters if you’re 205lbs today or 305lbs today or 150lbs today.  There are always goals to strive for.  The important thing is to continually work towards moving in the right direction.  I think the best way to do that is to surround yourself with people that can and will hold you accountable and surround yourself with people that are moving in the same direction in life that you want to go.  Don’t surround yourself with people that are just going to hold you back.  Go with the ones that will push your forward. F3 does that on so many levels, you just have to be willing to challenge yourself and to be challenged.

So this year, I encourage everyone to push themselves with their goals.  Whether it is to get more physically fit, mentally fit, lose weight, spend more time with your family/kids, spend more time in the Word, go for it!  And if you want to really improve your odds, surround yourself with people that can help you get there and are headed that way.  You are not alone in whatever you are struggling with and whatever you want to work towards.

Most importantly, KEEP COMING BACK!

Thank you for the opportunity to lead today.  Thank you for welcoming me back the last year.


  • Commitment at Nesbitt Park tomorrow with JWow at 6:30am
  • Homecoming tomorrow at Weddington Elementary with Goodfella at 6:30am
  • Gremlin is tomorrow morning. See Zinfandel or Mad Dog for more info

“Shh. Do you hear that? It’s the WIND of change.”

Nine PAX stumbled their way to Overdrive for the weekly kettlebell beating.  YHC upon arriving assessed the windy conditions and decided to huddle the PAX under the covered picnic area.  What a guy I am!  Hairband arrived early to get in a little Dora backpack time while YHC warmed up with yoga stretches for his broken back.  5:28 Bernanke rolls in on two wheels, per usual.  Shepherd eventually showed up after slaying some Philistines with the jawbone of a Glass Joe.

We have a Kotter – Playoff.  

A moderately executed DCCS and we’re off for a long(ish) mosey around the parking lot.  Circle up by the under the picnic area.


  • 10 baby arm cirles OYO – front and back
  • 10 big boy arm cirles OYO – front and back
  • 10 Michael Phelps – OYO
  • 30 second deep squat stretch.

The Thang: 4  X 10 X 1 HB mile

PAX completed 4 rounds: 10 reps of the called exercises for 5 minutes.  Repeat exercises in the round until the 5 mins are up.  Focus was on form (ahem Glass Joe) and not necessarily speed (ahem Shepherd).

Round 1: 

  1. Clean and Press – R
  2. Plank Jacks
  3. KB Merkin -R
  4. Snatch –  R
  5. No Merkin Burpee
  6.  Run a Hairband mile

Round 2:

  1. Clean & press – L
  2. LBC
  3. KB Merkin – L
  4. Snatch – L
  5. Burpee
  6. Run a Hairband Mile

Round 3:

  1. Goblet Squat and press
  2. Side Plank Point – R
  3. Diamond Merkin off KB
  4. Side Plank Point – L
  5. Burpee w/4 mountain climbers
  6. Run a Hairband Mile

Round 4:

  1. Lunge with curl (10 lunges off ground….for Hairband’s benefit)
  2. Halo R
  3. Perfect Merkin
  4. Halo L
  5. Burpee w/ plank jack
  6. Run a Hairband Mile

Round 5: (Ran out of time for this round, posted here for posterity)

  1. Shoulder press – R
  2. RDL – R
  3. Hand Release Merk
  4. RDL – L
  5. Run a Burpee off wall

After four rounds, ran short on time so did 1 minute waiter carries, each arm.  Many jokes were made about keeping the body erect and tight for whole minute.


  • 1 minute elbow plank
  • 1 minute glute bridge
  • 2 min of 6 inches leg lifts.


The PAX did a great job working through some full body movements.  The hairband miles in the wind were a bit of a beast but all got through it with guts and grit.  Thanks for the opportunity to lead and workout.

  • Great to see Glass Joe doing some full reps.  I know it’s a good work out when GJ is winded enough cut down a little on the mumble chatter.
  • Lamont is an 19 year old young buck in a 59 year old’s body.  Brotha killed the workout.  I wanna be you when I grow up.
  • I could hear Shepherd “singing in the spirit” with all the burpees we did.
  • Bernanke is still at the AO looking for a right-handed kettlebell and I think his head exploded with all the rep counting.
  • Gypsy is turning into a metal head with all the KB workouts.  Great job modifying the runs and keeping the heart rate up.  Great form suggestion on the perfect merkin….keep wrist at 45 degrees, elbows in.  Ouch!
  • Hairband was a bit sour that I had no music.  An oversight I hope to fix for next time HB!  Thanks for letting me Q, albeit a week later.
  • Edison as always is silently getting work done and setting a great pace to follow!
  • Playoff great to meet you and glad you’re back.  Good work completing the workout.  Keep coming.


  • Prayers requested for Madison’s daughter.
  • Gypsy starting a beginners runner group for folks doing first 5K.  Passed the word to family and friends if interested.
  • Potential F2 & F3 opportunity to deliver groceries to needy families via Common Heart. More details to come.



Dinner is Served

Sometimes when a cook is asked to prepare a meal with only a few days’ notice they open the cupboard and grab a few tried and tested plant based ingredients to whip up something they hope will satisfy everyone.  Tonight was no different except I did add a new exercise from the test kitchen.

8 men and a 2.0 came calling when they heard the dinner bell.

DiCCS were given (Disclaimer, Cell phone, CPR, Safety)

Pre-Dinner Stroll:

  • Mosey down sidewalk, past Rudy’s shed to the side of the bus lot
  • Side Straddle Hop x 20 IC
  • Merkins x 10 IC
  • Imperial Walkers x 15 IC
  • Calf Stretch

This evening’s menu:

1st Course:  Cheese Plate

  • Mosey to the tables behind the high school
  • Derkins x 10
  • Step Ups x 20
  • Dips x 30
  • Hot lap around the dirt triangle by the wooden benches while bear crawling the back part of the triangle
  • Rinse and repeat for a total of three sets
  • American Hammers and Big Boi while we wait on the six

2nd Course:  Salad

  • Mosey to the side of the high school parking lot to the stadium
  • Captain Therkin Web
  • 1 Big Boi sit up, 4 American Hammers, 2 Merkins
  • Increase until 10 Big Boi sit ups, 40 American Hammers, 2 Merkins

Main Course: Triple Nickle

  • Mosey to the bottom of the double traffic circles
  • Triple Nickel (done correctly)
  • Run to top of hill by the gate for 5 “Inchworm Shredders” (Inchworm out, merkin shredder, inchworm back in, “burpee jump” – that’s 1)
  • Run back down the hill to starting roundabout for 5 Speed Skaters (2 is 1)
  • Rinse and repeat for a total of 5 rounds
  • (5/5/5 = Triple Nickel)
  • Heels to Heaven x 25 IC

4th Course:  Dessert

  • Mosey back to Rudy’s Palace, grab some wall
  • Donkey Kicks x 20 IC
  • Wall Squats with Air Presses x 20 IC
  • Rinse and repeat for a total of 3 rounds

5th Course:  Nightcap

  • Paula Abdul down sidewalk to start
  • Up two street lights – Monkey Humpers x 10
  • Back one street light – Low Slow Squats x 10
  • Up 2, back 1 all the way back to the parking lot



I’m surprised only 9 came out for dinner tonight.  Might be a few months before we see a mid 60’s seating possibility again.

Hopefully everyone enjoyed the “Inchworm Shredders”.

Great to see Centerfold out MASHing as he gets ready to go under the knife for his knee, get well brother.

I think everyone got between 2.5 and 3 miles tonight, well done.

Thank you for the opportunity to lead today.

Wet Wood

3 showed up for some wet morning woods.

F3 Waxhaw Weight Loss Competition – Week 1 Results and Recap

Week 1 results are in and we are off to a great start with all but 1 Pax posting a positive result.  Time will tell as week 1 usually is the easiest and the real challenge comes in the upcoming weeks.  So with that lets take a look and see what the leader board shows.

Current Top 3 Individuals who are in the money:

  1. Doughboy – down 19 lbs (6.7%) with a nearly 3% lead on the group.  Will the burn 3,000 a day, consume a single rice cake diet work over the next 8 weeks, time will tell.
  2. Deflated – down 8 lbs (3.8%), a bit of a surprise here as he was towards the lower initial weigh ins.  YHC already feels like Roger Goodell as other teams have requested the Commish to look into potential cheating scandal.  We may need to tap into F3 Waxhaw budget to hire external audtiors to review app coding
  3. Smithers – down 9 lbs (3.5%) due to some excellent coaching and inability to have a lunch break at work things are going as planned for him


Additional Pax who are safe this week from week 1 penalty:

  • Foundation – down 8.6 lbs (3.5%), in contention and decision to bulk up nearly 20 lbs since last comp…proving wise thus far
  • Boitano – down 8 lbs (3.4%), skating along looking to strike in upcoming weeks
  • Blades of Glory – down 8.8 lbs (3.2%), solid start out the gate and believe avoided the croissant this morning.  Good work!
  • Jingles – down 7.6 lbs (2.9%), good to see you made it out to Pursuit this morning.  May need to get that toe looked at by Dr based on scale pic
  • Banjo – down 6 lbs (2.5%), held out to final weigh in chance and barely missed the penalty list.  Potential sleeper pick to win if bald spot continues to grow
  • Wedding Singer – down 5.6 lbs (2.4%), final pax to avoid penalty.   Major concern though with upcoming move to CO and potential for munchies to derail momentum

Pax who face a 100 merkin penalty this week:

  • Recalculating – down 4.8 lbs (2.4%), old man will need to increase prune consumption to avoid penalties in upcoming weeks
  • Nails – down 5.5 lbs (2.2%), good steady start, but possibly one to many BK Impossible Whoppers caused you to miss the cut by 0.3% this week.  Be on look out for 2 puffy coats on next week
  • Zin – down 4.6 lbs (2.1%), believe this more of a strategy play to take early penalty and come on strong in final few weeks.  Time will tell
  • Rudy – down 4.2 lbs (1.8%), should not be concerned as most likely due to weigh in taking place before SSH at site of week 1 weigh ins
  • Damascus – down 3.8 lbs (1.6%), appears to have replaced the glass of Merlot with a brownie in week 1…will see if diet will change once Dryuary complete
  • Fuse Box – down 3.4 lbs (1.4%), with early week 1 weigh in due to entertaining requirements this week with clients, will see if he decides to remove 1 or 2 layers of Rocky I training suit in upcoming weigh ins to avoid week 2 penalty
  • Deep Dish – down 2.4 lbs (1.2%), has he subscribed to the Recalc slow steady approach or Zin strategy play.  More insight to come in week 2
  • Brutus – down 2 lbs (0.9%), like his Wolverines/Lions unable to find pay dirt.  Will be painting goal line in front of refrigerator to avoid crossing in week 2 to get snacks.
  • Deadwood – up 1.2 lbs (-0.6%), appears to be following his “Macros” diet which upon further investigation is really a “Macaroni & Cheese” diet.  Lock it up DW! Fellow team members have discussed poking him in good eye to ensure he can’t find fridge in week 2.


Team Standings:

  1. Team Hunger Games(Recalc/Doughboy/Banjo) – 11.6%
  2. Team Ice Capades (Deflated/Blades Glory/Boitano)  – 10.4%
  3. Team Chocolate Cookie (Deadwood/Foundation/Smithers) – 6.4%
  4. Team Delirium Tremens (Zin/Nails/Rudy) – 6.1%
  5. Team Rex Ryan Love Bunions (Deep Dish/Jingles/Damascus) – 5.7%
  6. Team Traveling Circus (Brutus/Fuse/Wedding Singer) – 4.7%


For those who owe penalty need to complete prior to next Thursday.  Week 2 penalties are 100 Bobby Hurley’s

Keep the calories down and exercises going.




26 PAX braved the mid-January morning weather for a little fun at F3 Hydra this morning. A brief disclaimer was given to the 3 or 4 guys listening and then we were off.


The Thang

To celebrate Clemson’s dominance over the past week (on the hardwood, of course), we circled up at the OPE basketball court for a little warm-up.

  • Imperial Walker x 14
  • Low Slow Squats x 15
  • Side Straddle Hop x 15
  • Merkins x 15 – hold into plankorama

That’s 59 total warm-up reps for those keeping track at home in honor of the great Luke Kuechly, who announced his retirement earlier this week. Cheers to one of the best linebackers to ever play the game.

From there, we moseyed over to Windyrush and Summerlin aka Evelyn’s Rock. Everyone’s favorite Hill/Rock combo east of Death Valley meant it was time for some 11’s. Start at the bottom with 1 squat jump, head up the hill for 10 burpees, and so forth. Maybe the PAX listened to the disclaimer more than I initially thought because there was certainly a lot modifying here. The tag team of Sprockets and Cheese Curd led us in planks while waiting for the 6, which included YHC.

Mosey to Wesley United Methodist Church parking lot – split into groups of 2. Grab a lifting rock. Partner 1 runs to opposite corner of the church parking lot and does 20 merkins. Partner 2 stays back and does rock curls until P1 gets back. Flapjack. Next set was 20 Carolina Dry Docks for P1, while P2 did overhead presses with the rock. Flapjack again. The plan was to do this until each partner had done 2 sets of merkins, curls, CDDs, and overhead press, but we had to modify before the last half of the rotation due to time. Sorry Partner 1’s. Or Partner 2’s…I’m not sure who complained more.

Mosey back to the starting point and count it off.



26 PAX was nearly a record at Hydra. Like Gummy said, the 11’s was one way to quiet them quickly.

Tripp, like Austin Powers, had some trouble controlling the volume of his voice by the houses at Evelyn’s Rock. He apparently thought he was in the Astros’ dugout. In his defense, he was merely trying to encourage the PAX, but was quickly told to hush. I think the only acceptable yelling this week would have been “LUUUUUUKE.”

Per Hopper, the circuit finished just north of 3 miles. A handful of guys ran in and probably doubled that total. Respect. Claim your extra credit below.

Sprockets used a lifting rock about the size of the WUMC parking lot. It’s a good thing he wore a bright highlighter vest so nobody even noticed.

No announcements other than the standard beer run announcement from Gummy. Details are on Slack apparently. I’m with Puddin – don’t drink and run.

Sprockets/Gummy – Thank you for the opportunity to Q this morning. Always an honor at Hydra. Especially when the weather is in the mid-60s in January.

Time to Make the Donuts….Croissants!

27 Pax came to Floater this morning for an fun filled workout.  Upon entry YHC and remaining LRC crew got to see Bottlecap and Gerber doing a pre-run.  Unfortunately, they were unable to find a 3rd pax to join them so will not receive an additional post credit.  As we set to park we got to watch Deadwood completing his 100 merkin penalty (+4 lbs….wtf?) for weight loss challenge.  Few final participants getting in their week 1 weights and with about 4 minutes to go we reviewed DCCS.  What is this…could it be did YHC call in a favor and request an early train to avoid traditional warmup and listening to a sober Damascus requesting more calf stretches.  Why yes in deed.  Clock hits 5:30 and circle up boys we have burpees!

Kid Rock now decided to join the pax.  Instead of jumping right in and completing the burpees he and Damascus decide to take a few minutes to discuss the Birds & Bees….or was it proper burpee form.  Either way you have to go down first.

Train passes and we are off and moseying towards “Another Bad Idea” and Q accommodated pax with quick calf stretch while explaining the next series of events.  We will continue to circle up and down the hill.  Alternating between 1:30 secs of running and 30 secs of called exercises.  Each round will consist of 3 sets

  • Round 1: Merkins
  • Round 2: Bobby Hurleys
  • Round 3: Flutters
  • Round 4: Carolina Dry Docks

Goal was to do another 2 rounds but at one point I overheard assault plans being discussed by Easy Button/Dasher so decided to end after 4 rounds.  Gather group at bottom of the hill and mosey towards the parking lot on Main St.  Finish with our last set of Dry Docks waiting on the 6 and a quick routine of Pistol LBC’s and off for another short mosey towards Pelicans Snoballs parking lot.  Circle up and do the following:

  • 25 Smurf Jacks
  • 25 Freddy Mercury’s
  • 25 Speed Skaters (Zin not all of us are Apolo Ohno and need a little more time to move down the ice….or YHC just counts slow)
  • 25 Toe Touches

Next hand it over to Carb Load with request for 1 more exercise for 25 count….lost in translation as to what to do. As YHC slips out of the circle.  As Pax starts to mosey back towards COT….YHC appears from Burney’s Bakery Shop with box of glazed croissants waiting for the group.  Quickly pile the whole crew into the store, snap our family photo….Nailed it!  And we jail break to COT with a +1 min on time.

Additional Mumble Chatter:

  • Pax was lucky as we just missed the “Ken Jennings” of a double train at the Floater.  Will be talking to the NS about how to incorporate in future.
  • Glad to have Deep Dish join us at the Floater and good work out there today.
  • Yes, YHC went to Deflated’s closet and continues to sport the long sleeves.
  • Glad to see Recalc out there this morning after he waffled on LRC yesterday
  • In case anyone ever wondered if a Centaur would slap its own a$$ to run faster…Shake proved why yes they would today as witnessed by Zin
  • Good hustle by Sambuca, Trojan,  and Blades of Glory this morning.
  • As co-site Q we have let Ice9 know that he is to arrange to have Provisions serve Bacon/Egg/Cheese sandwiches next week at completion of his Q.
  • Fuse – thank you for taking the group out in prayer.