Monthly Archive May 2020

“FORE” Bushwood Relaunch!!

DiCCS Reviewed with new social distancing measures!!!
Fiji and OneStar had the pleasure of hosting a stellar group of 9 PAX for a good pre golf game warmup!

The Warmup:

Mosey around to main parking lot at MES!!
18-imp Walker
18-mtn climbers
18-calf stretch

OneStar led the pax  to rock pile and select their one and only “ROCK”!!

Triangle of pain
3 stations
9 total exercises-with rock
Divided Pax into 3 groups-changed stations after each exercise-do 1 burpee when arrive at next station

Lower body station
18-lunges-single count
18-kettle swings

Core station
18-am hammers-single count
18-Freddy Mercury-single count
18-lbc with rock on chest

Upper body station
18-shoulder presses
18-tricep presses

Fiji took over for the 2nd half of the pregame warmup and let the Pax on a easy mosey to the Wall at the rear parking lot at MES and split the Pax into teams of 2

Partner 1 runs around circle and does 5 Mike Tyson’s mid way while partner 2 starts the 1-2-3-4 exercises. Rotate upon finishing each lap!

101 Merkins as a team
101 Donkey Kicks
202 LBC’s
202 Heels to Heaven
Finished with the traditional Indian Run and Fijian Quickfeet to round off a wonderful 45 min pre-golf warmup!!



Gents, sorry for the late backblast but the hectic day got the better of me today.  Glad I started it the way I did.  Enjoyed seeing everyone this morning and it was an honor to led you men today and the 2.0’s!!  Great work this morning gents!  It was a hard and tough workout but everyone came through with flying colors and not much chatter about Merkins or Mike Tysons!!  We finished strong TOGETHER!!


Goodfella and Carb Load at Dromedary tomorrow at 6am

The 100 PAX Challenge!!  Donate $100 per PAX to reach Goal of $10,000 to support a few of our local charities at this time of NEED!!

All Pax took a knee and One Star led us off with a prayer!!

Waxhaw Express Speed Day

Thanks to Wolverine’s challenge Waxhaw Express has taken off as an official/non-official F3 speed workout with the goal of completing a target 5k and/or 10k race.  It’s also a great way to teach your body to run faster and get uncomfortable and progress.

DiCCS (Disclaimer, Cell phone, CPR, Safety) and 10-10

Warm Up:

  • Run 1 Mile
  • SSH x 15 IC
  • Imperial Walkers x 15 IC
  • Stretching including the calf stretch
  • Upward/Downward dog x 2

The Thang:

  • 2 x 200m at repetition pace w/ 200 m recovery
  • 1 x 400m at repetition pace w/ 400m recovery
  • Repeat 3 more times for a total of 4 sets

1 mile cool down to the basketball courts on the side of the school

Captain Therkin Knockout Web

  • 1 Big Boy situp, 4 American Knockouts, 4 Merkins
  • Increase the big boys by 1 and knockouts by 4 and keep the Merkins the same until you reach 10 big boy situps, 40 American knockouts, and 4 merkins

Mosey back to AO

Done!  6 miles in the books.

Thanks to Nails for taking us out today


Waxhaw Express is taking off.  10 PAX for the first “official” speed work session is a great start.  Everyone pushed hard and welcome Chastain, Nails, and Tool Time to the fast side of the tracks.  Chastain clearly has a track background and Tool Time has some serious speed. Nails completed his longest workout to date and the hard work is really showing.

Thanks to the kids who drew the nice chalk art on the road.  The Super Mario mushroom was just what I needed on the back half of the 400m runs.


  • 100 PAX challenge is here. Look for a backblast but the idea is that 100 individual pax donate $100 so that we have a fund to make some impactful local donations in the very near future.

Watchtower/Mos Eisley Cantina Crunch

After a long hiatus, Ackbar returned with many for F3, and my 1st appearance at Watchtower. Thanks Doughboy for asking me. Well we broke the law; no more than 10, and we were at 11…well this is Mos Eisley, a wretched hive of scum and villainy. We must be cautious. 10 ft apart and I believe we did that at least.

The Warm Up:

  • Fun Mosey around the school.
  • SSH x 30…I think it was thirty. More than 2o I know, 20 is too few!
  • 15 Imperial Walkers (because Star Wars of course)
  • 20 Merkins
  • 20 Mountain Climbers
  • Calf Stretch (and we recalled Damascus’ love of these stretches)

The Thang:

So this is a modified workout that I’ve been doing once or twice a week while in quarantine, and I call it Burpee Hell. Because it’s hell (at least 100 burpees by the time we finish). (Mad Dog suggested it be something about the Star Wars Mos Eisley Cantina, so a new name was born). Did some audibles in the workout too, so this is MOSTLY correct:

  • 10 Burpees (if modifying, no less than 7. If you finish early plank it up).
  • 50 Air Presses
  • 10 Burpees
  • 40 LBCs
  • 10 Burpees
  • 30 Lunges (both legs equals one)
  • Fun Mosey around the parking lot
  • 20 Mike Tysons
  • 10 Burpees
  • Long Bear Crawl
  • 10 Burpees
  • 15 Mike Tysons
  • 10 Burpees
  • 30 Lunges (both legs equals one)
  • At this point, I overheard some gentlemen whining about not covering major distance. Fine then, let’s Mosey around the school and get your precious mile in! Everyone’s a critic. 😉
  • 20 Carolina Dry Docks (once I remembered the blasted name!)
  • 40 LBCs
  • 10 Burpees
  • 60 Air Presses
  • 10 Burpees
  • Mosey back to the parking lot meeting place!


  • When I asked Fusebox to give us a 1o count or 5 count, he counts very fast……
  • Great job gentlemen keeping up with the 6th man. We finish together!
  • I screwed up on calling the Carolina Dry Docks. The blank stares got my attention. Eek!
  • So I have this workout on my phone, but was using my phone for music (I like music when I workout. I don’t like listening to my own breath). Crap, gotta write it down. Need paper! Dig in the car, found an envelope, wrote it down, problem solved. Well Schneider & Goodfella get to studying it, and recognized it was blue lined, so a paycheck? Yes, it was the envelope for it! I’m recycling! You can thank me for the extra blue skies!!! (well, all of us together, but it adds up!).
  • My chops were definitely busted today! I feel loved…


  • Goodfella, Mad Dog, and Carb Load are on Q tomorrow at Dromedary
  • The 100 PAX Challenge is here. Our goal is that every PAX raises $100 to go to a local charity. Any and all donations are welcome, even if it’s $5, it’ll help our neighbors.
  • FuseBox shared that Chiseled will switch to a high exercise boot camp, no gear (darn you Covid-19). Rocks are available though. Rudy is on Q. Goodfella suggested that if you have cinder-blocks, they would be helpful for future workouts.
  • We took a knee to pray out, and that’s it. May the Force be with you!


100 PAX Challenge

A few questions heard during this recent craziness:  “WHAT CAN I DO TO HELP?” . . . “DO YOU KNOW AN ORGANIZATION IN NEED?” . . . “DOES ANYBODY ELSE FEEL THEY SHOULD BE DOING MORE OR JUST ME?” (Ed. Note: That last question is the one repeating in my head)

It has become abundantly clear since our #LaunchVergence on Labor Day that F3 Waxhaw is a group OF leaders.  With all that is going on lately, it is a great time for us to live out our mission of “Male Community Leadership.”

About a week ago, one of the local charities we partner with dropped a comment in a text conversation that read in part: “We are ok on food (pantry) but we are behind on rent and utilities for the building.”  They have never asked us for money so we know that this situation is different.  When we threw out a GroupMe GIF brainstormed, one of our PAX remembered hearing on the F3 Podcast about another Region doing a unique fundraiser.

So F3 Waxhaw stole the idea presents to you the “100 PAX Challenge” . . . The premise?

  • Get at least 100 PAX to each give $100 (or more or less) for a TOTAL GOAL of $10,000
    • We know everybody’s circumstances vary widely so please just give as you are led (all donations accepted)
    • We aren’t tracking who has/hasn’t given, but just the total number to encourage participation
  • We will give away all the donated money to 2-4 local charities of our choice
    • $2,500 or $5,000 grants
    • Interviews will be conducted to see how F3 could partner with them for the long term; not just give money and run
    • Focus would be on local charities who are helping the less fortunate in our Waxhaw community (ex. Meals for families, Lunches for children, Help for Single Moms, etc.)

Next Steps:

  • PAX:  By end of May: Donate $100  (or more or less)
    • Venmo:  @F3Waxhaw
    • PayPal:
    • NOTE:  All monies donated will be collected and monitored by F3 Waxhaw Board (you can trust most of us)
  • PAX:  Raise your hand to help with this initiative (ex. Identify/Interview Charities, Present ideas to improve process, Encourage companies to match funds, etc.)
  • PAX:  Encourage other PAX and family/friends to participate
  • “100 PAX” Committee: By middle of June:  Interview Charities and award the funds

We are incredibly blessed to be a part of such an amazing F3 organization and we have the opportunity/resources to make a collective big difference by giving back in a relatively small way for each of us.  Thanks in advance for your support and for being a leader.  Reach out to Dancing Bear, Foundation, Recalculating or Bottlecap with questions or if you’d like to help in different ways besides $.

F3 Waxhaw

Getting The Band Back Together

Diccs given  to include social distancing and breaking group into 3 groups for proper social distances and some instructions on how today will go– Chicken Little group 1, Rockwell group 2 and Schneider group 3.


Warm up– Follow your group Q around parking lot and group 1 go to parking lot nearest to middle school and groups 2 and 3 go to the parking lot furthers from middle school for individual warm ups as a group.  All groups started and ended warm ups together before groups breakout work for the THANG

The Thang

Every group did the same exact exercises but we all started at different locations with our groups to help with CROWD control. Below is the path that group 1 followed and group 2 did this in reverse while group 3 started at the high school and worked their way through the workout.

Mosey to the trail at COT for some good ole leg work – 10 bomb jacks and 10 jump squats at alternating lights all the way down to transporter shed.

Mosey up to the T intersection at the bottom of the hill near the buses for 5 bomb jacks and 5 jump squats before completing 2 rounds of 25 Pistol LBCS and 10 BIG BOY sit ups.

Mosey up the trail to circular island for 5 bomb jacks and 5 jump squats before  1/2 of a terrible Web– 4 Mike Tyson , 4 dry Docks and 4 air presses for 5 rounds– increase air presses by 4 each round and keep Mike Tysons and Dry Docks the same — UGH!!!!!

Mosey back down trail and up towards the front of the high school for 5 more bomb jacks and 5 more jump squats. FINISH THE WEB … – 4 Mike Tysons , 4 dry Docks and 4 air press each round for 5 more rounds starting at 24 and ending at 40– DOUBLE UGH….

Mosey back down to the covered area near the buses for some ab/arm work- 20 Heels to Heaven, 20 box cutters and 15 shoulder tab merkins with a lap in between each exercise and 5 bomb jacks at bottom of stairs— before we left we knocked out 10 big boys and 20 pistol LBCS two more times.

Mosey to the front of the middle school for– 10 derkins/30 dips and a 1/2 lap – 2 times. While on lap one in our group the Bullies from Ignition came storming through on the road above us picking on Glidah for hanging with us– I HEARD YOU—- DARN BULLIES!!  Glidah was hanging out with us so he can hang with the FNG’S he bought you big ole meanies!!!

Finished just in time!!!whew…. and all groups are in


As always it is a honor to lead this group of men and the crowd was very impressive today 28 PAX TODAY at Flash. Posse was on Q with myself and Rockwell to be there as the backups but word on the street is he jacked his toe up- GET BETTER soon Posse. Thanks to Rockwell and  Schneider for helping  Q the official relaunch of FLASH during the pandemic. Also thanks to Goodfella who as always helps communicate to the PAX and push the PAX as he help reel us in and get us organized at the start. It was awesome to see that we had 3 FNGS today on a relaunch so please welcome  1.

Ponzi – Mike Willard he was named for the line of work he is in which is financial advising.. yikes…

Field Goal- Chad Conkling he was names for the shirt he was wearing BAMA the crimson tide — even though he really is a NCSU fan

Wax- Craig Russel ( FROM THE BRIARS AND THE CREST) who was named for traveling or living in Brazil –( Brazilian wax) damn!!!  Now there is a movement on the playground to change his name to Landing strip– goodness!!!

Rockwell thank you for taking us out brother- well said


Watchtower 6am- Rockwell and Ackbar on Q ( Doughboy is not going to be there to fight the time change)

Bushwood- Fiji on Q with One Star on back up.

$100 pax Challenge- stay tuned for venmo, paypal , who to write checks to ect… or just drop cash off in small  untraceable bills in a paper bag at Recalculating’s house between the times of 11pm-3:15 am under the rock on the left-hand side of his house that is near the YELLOW azalea, NOT the RED ONE , it is a trap– remember YELLOW azalea. When you lift the rock up there is a safe in a 3×3 hole and the combo is 9 right, 7 left, 14 right, 56 left, 0 right.


Peace out and have a great day boys


Everybody (Ignition’s Back)

Rock your body
Rock your body right
Ignition’s back alright

Oh my God we’re back again
Brothers, PAX, everybody sing
We’re gonna bring the flavor show you how
I’ve gotta question for ya
Better answer now

Am I original? (yeah)
Am I the only one? (yeah)
Am I the longest one? (yeah)
Am I everything you need?
You better rock you body now

We all knew this day was coming.  8 weeks ago we “shut down” our official workouts.  It needed to be done, it was the right things to do.  However, you can’t shut down people.  You can’t shut down connections.  You can’t shut down progress.  You can’t shut down faith.  You can’t shut down family.  We persisted.  We grew.  We worked out in our small neighborhood groups.  We forged deeper friendships and appreciation for those bonds with others as we all progressed together spiritually and physically.

So today was our first day “back”.  A few simple rules.  More than 10?  No problem, split off into separate groups and separate areas.  How close can we get?  Keep 10 feet apart.

DiCCS (Disclaimer, Cell phone, CPR, Safety)

10-10-Fart:  No more than 10 in a workout group, 10 feet social distance, if you can smell a fart (Dasher excluded), you’re too close!

Warm Up:

  • Run .5 Mile
  • SSH x 15 IC
  • Imperial Walkers x 15 IC
  • Mountain Climbers x 15 IC
  • Merkins x 10
  • Calf Stretch

The Thang:

Long opening mosey into Champion Forest down Waynewood to Bauer Place.

  • 5 burpees
  • 1 minute plank
  • 10 Mike Tysons at the top
  • 10 Big Boys at the bottom
  • 3 sets / Al Gore Moroccan night clubs while we wait on the six

Mosey to Whitaker Place

  • 5 burpees
  • 1 minute plank
  • 10 Hand Release Merkins at bottom
  • 10 Gas Pumps at top
  • 3 sets / Al Gore Moroccan night clubs while we wait on the six

Mosey to beginning of the Waynewood culdesac

  • 5 burpees
  • 1 minute plank
  • 10 Shoulder Taps at top
  • 10 Flutters (2 is 1) at bottom
  • 3 sets / Al Gore Moroccan night clubs while we wait on the six

Mosey to beginning of Chisholm Court

  • 5 burpees
  • 1 minute plank
  • 10 Dry docks at top
  • 10 Mountain Climbers (2 is 1) at bottom
  • 3 sets  / Al Gore Moroccan night clubs while we wait on the six

Mosey to the Waynewood and Dobson intersection

  • 5 burpees
  • 1 minute plank
  • Mosey back to stoplight at Cuthbertson alternating between 10 Merkins and 10 LBCs at every driveway on right (10 total driveways)
  • 5 burpees at the stoplight

Mosey back to AO

  • Forty seconds left, burpees til time

Done!  Over 5 miles in the books.


Great workout today, perfect weather as well.  We had 9 PAX so the numbers were in line and we didn’t need to split (although we were prepared and will continue to do so as long as needed).

So, did you come back today stronger spiritually, mentally, physically?  If you did, great.  If not, you came today so that’s all that matters.  Keep moving forward.  Keep progressing.  Today’s goal is always to do better than yesterday.

Looks like the numbers across our region were pretty strong today which mean one thing.  We need this.  It’s not like we didn’t already know that with our smaller virtual and grassroots workouts the past 8 weeks but it really shows on a day like today.  Let’s keep encouraging and supporting each other because together we are stronger and we are strong.

Keep up the great work everyone.  Keep up the momentum.  Keep perspective in mind this week gents, you can do this.


  • 100 PAX challenge is here. Look for a backblast but the idea is that 100 individual pax donate $100 so that we have a fund to make some impactful local donations in the very near future.
  • Waxhaw Express will be an additional offering of running specific speedwork alongside Watchtower tomorrow. Should help thin the herd as well.  Goal is to do 4-5 miles running only and consisting of short 200m and 400m interval repeats and recovery runs. DM me or Wolverine for info.

Preblast – Freedom 5K

July 4th , American Independence Day, is a short 8 weeks from now.  The plan is to build and continue fitness using a 5K/10K plan that will culminate in group or individual event on July 4th. First, the plan below, then some guidelines and explanation.

The 8 Week Plan:

  1. Week 1 – Monday, May 11th
    1. Workout #1: 4 x (2x200m Repetition-Pace w/200m recovery, 1x400m Repetition-Pace w/400m recovery)
    2. Workout #2: 4-6 x (5min Threshold-Pace with 1 min rest)
    3. Long run; Easy Pace for 25% of Weekly Mileage or 2.5 hours, whichever is less
  2. Week 2 – Monday, May 18th
    1. 8 x (400m R w/ 400m jog)
    2. 40min @ 1/2 Marathon Pace
    3. L run; 25% or 2.5 hours
  3. Week 3 – 5/25 (Memorial Day)
    1. 5 x (4min Interval-pace with 3min jog)
    2. 3 x (10min T with 2min jog/rest)
    3. L run; 25% or 2.5 hours
  4. Week 4 – 6/1
    1. 7 x (2min I, 1min jog, 1min I, 30sec jog, 30sec I, 30sec jog)
    2. 4x(200m R w/200m jog) + 3x(1000m I w/2min jog) + 2x(400m R w/400m jog)
    3. 5K Race

    4. L run; 25% or 2.5 hours
  5. Week 5 – 6/8
    1. 3 x 5min I w/4min jog + 3 x 3min I w/2min jog
    2. 15min T + 3min E + 10min T + 2min E + 5min T
    3. L run; 25% or 2.5 hours
  6. Week 6 – 6/15
    1. 3 x (4min T w/ 1min Rest) + 2 x (1000m I with 3min jog) + 4 x (200m R w/ 200m jog)
    2. 3 x (10min T with 2min Rest)
    3. L run; 25% or 2 hours
  7. Week 7 – 6/22
    1. 20min T + 4x(200m R w/ 200m jog)
    2. 4 x (5min T w/ 3min jog) + 6x(200m R w/ 200m jog) + 2mi Acceleration Run dropping 5sec per 400m
    3. L run; 25% or 2 hours
  8. Week 8 – 6/29
    1. 4 x (4min T with 2min jog) + 4 x (200m R w/ 200m jog)
    2. 5K/10K RACE

The Guide:

The Plan in Document Form

Please feel free to download and modify this Workbook.  We will be using Sheet 1 – 8 week plan, and Sheet 2 – 24 week plan is there for a reference.

Target Paces

There may be some new terms like R-pace, I-pace, and T-Pace that will be unfamiliar with some looking at a plan like this for the first time.

First, target paces are established by going to this calculator and inputting a recent race or Time Trial result.  Read Full Instructions, background and insight on how to use Jack’s calculator.  If you don’t have a recent race result, I caution you from putting a Goal Pace into the calculator for a 5K or 10K race that you want to hit, for that could lead you into over-exertion, but it will at least give you a starting point.  Fill to out the Table in the Worksheet and save a Copy for future reference. An App is also available for the calculator here – Google Mobile App, Apple Mobile App.  The Mobile App is VERY handy to look at before a workout.

Second, this is an excellent article with video links for the training paces that are used: Running Intensities Built Into VDOT O2 – What And Why?

A loose guide:

  • Repetition (or R) Pace is your 1 mile race pace
  • Interval (or I) Pace is your 2 mile race pace
  • Threshold (or T) Pace is your 1 hour race pace, and it works out to approximately 1:00/mi slower than your R Pace.
  • Easy Pace is the pace used for most everything else, including Long Runs.


The base for the plan is a 24 week 5K-15K plan by Jack Daniels PhD from the book Daniel’s Running Formula. The adaptions for our 8 week 10K Plan are to remove Phase 1 – the first 6 weeks of base building (average of 30min run on 5 days per week, with a long run on the weekend), to select weeks from each of the remaining 3 Phases, and to remove a 3rd Speed workout during the week.

There are other small changes to some workouts allow for F3-Swift workout principles to allow for regrouping and no man left behind, Preferring Time over Distance (not everyone has a GPS watch or track), and removing the “top end” of Interval quantity to keep to a 60minute workout and lower mileage.  If you would like the Full workout, please visit the shared workbook and see the 2nd Sheet.

If the interval workouts here are too much mileage, I recommend cutting the number of intervals, not the pace or time/distance of each interval.  As an example, instead of 4 x 5min intervals, try 3 x 5min intervals and use the rest as Easy Running.  Some workouts call for a Range

Weekly Mileage and Long Runs

Weekly mileage is individual to each athlete based on your Base Mileage (i.e. what is my average mileage over the last several weeks).  Daniels and many other experts advocate for not increasing your weekly mileage at too great a rate – FLATTEN THE CURVE!  This ranges from a conservative no more than 10 miles per week added every 3rd week to a slightly more progressive but still cautionary no more than 1 hour per week running increase.  A large increase in weekly mileage can lead to Stress Fractures and other injuries.

The Long Run guidelines are based on Daniel’s recommendation that it should not be more than 25% of your Weekly Mileage.  For some runners, this may mean 8 miles.  For other runners, this may mean 15 miles.  There is no hard cut-off to say that if you run 30% of your week in a single day, you’re going to be injured, but it’s a slippery slope to keep building most of your mileage into one day if it is not something you are used to.  Do Bootcamps count as mileage?  Perhaps, don’t be focused on the GPS miles during a Bootcamp, but perhaps use a conservative 3 miles per 45 minute workout.  4 miles per 60 minute workout.  More miles if the Bootcamp was really running focused on the legs or actual running.

Dipping a Toe Into the F3 Waters

PAX: Geraldo, Hoover, Flipper, Horsehead, HH 2.o, Alf, Turkey Leg, Witch Doctor, Hops, McGee…you know if you were there

Dredd, F3 co-founder, through a series of reschedules with Geraldo, was the Rock Zero Q for the re-opening of F3 Area 51. Olympus had a handful of guys swinging bells and getting jacked in the parking lot adjacent to RZ launch. We had 28-ish leave the fern behind in their garages, wipe off the sad clown makeup, and post for a long-awaited, real, in-the-flesh, dip of the toe into the F3 water with Dredd. Or, maybe it was more like standing in front of the F3 firehose. YHC wouldn’t know, as I was voluntold to Q a group due to swelling numbers and COVID-19 compliance. Checkpoint also took a Q spot.


Dredd had the crew count off by 3’s.

3’s with Dredd, 2’s with Checkpoint, 1’s with YHC. The 3 groups rotated through the 3 Q’s for 20-minute excursions.

Dredd Q:

No idea really. YHC did observe Dredd running his groups around campus, circling them up, and strongly suggesting certain exercises. Dredd did drop some historical knowledge onto the group at the end in COT. He noted that all Southerners should know their Civil War history. Hops knew the answer to one of the questions asked, which had to do with raising one’s arm in battle. Robert E Lee raised his right, Tecumseh his left (?), if memory serves, which it may not. Dredd happens to have that cadence count thing down pretty well if you need a tutorial or a demonstration. Glad to have him out to A51. There is no dipping a toe with the F3 co-founder. He fires up that hose I mentioned above, and aims that sucker right in your face. His enthusiasm and excitement are unparalleled. Thankful for his leadership. Amazing to look at where F3 has gone in 10 years.

Checkpoint Q:

No idea really. YHC did observe Checkpoint running his groups around campus, circling them up, and directing them in things designed to better their physical well-being. Appreciate the invitation to lead today and CP’s leadership as well.

Mermaid Q:

Groups 1 and 2 did pretty much the same thing. Mosey through campus to Hotbox. Bench set: 10 Ups/15 Dip/15 Derkin. AYG to light pole. 5 H-R Burpees. AYG back. Repeat for short AMRAP. Mosey to launch. Mary/Plank-o-rama. Swap Q’s.

Group 3: Horsehead asked for something hard. We took off for North Face, which has not been mowed in a while. Triple: Run up hill. 5 H-R Burpees. Around and back down. 10 Jump Squat. Repeat x 2. Mosey to Avenue of Trees. 6 Merkin at each tree on the right. Indian run back to launch lot. Mary/Plank series mixed in here and there.


Count-o-rama, Name-o-rama. 34 total with the Olympus PAX.


YHC had to bounce before we prayed. Did an all-day online family systems workshop with the M. Got some #truthnugs about family dynamics, boundaries, communication, etc. Highly recommend furthering your knowledge on this stuff. None of us have all the answers and we all get busy. Family systems change. Kids grow up. Spouses grow and change and relationships may be tested. Sometimes its hard to keep up unless you make a conscious effort to do so. Professional help, such as a Saturday workshop, can certainly help.

Again, thankful to have Dredd come down to A51 for re-Opening Day. That was a treat. Thanks for your leadership, brother. Appreciate you.

Would have enjoyed #coffeeteria. Sorry to miss.

Had Checkpoint played the tape through, he would have asked Horsehead to be the 3rd Q. You all would be laughing your asses off in response to A51’s premier backblast-writer’s cognitive regurgitation/interpretation/embellishment of the day’s activities, rather than reading this. Next time.

Ironhorse was there. #kotters

Great to see you all out there in the flesh. Stay safe and healthy. Sound off with any observations of note, or, made up stuff that is funny, or whatever else you may want to share.


Increasing the Heart Rate w/ the Hateful 8

YHC tried the virtual workouts, just couldn’t get into them. Definitely appreciate that it was an option and a responsible way for workouts to continue functioning. Today was a breath of fresh air and the first time in over a month for myself and others to get back into the gloom to how we previously remember it, although with a few modifications.

The group from Waxhaw is incredible + we had a few additional Coca-Cola comrades and Indian Land tribesman to round us out a 16 for the day. With the larger attendance today, we split up into (2) groups (responsible modification). Atlas took Group 1 to the soccer field, YHC led Group 2 to the pond course where the work for the day commenced:


  • SSH 25x
  • Burpees OYO 5x
  • Mountain Climbers 25x
  • Moroccan Night Club 25x
  • Burpees OYO 5x

The Thang

Today’s concept was fairly easy to grasp, much more difficult to execute. The Hateful 8 setup for the day was 10reps of 8 exercises. After executing all 80reps, take 1 Hot Lap around the pond/soccer field followed by 1 Cool Down lap.

After that circuit was complete, an exercise from the Hateful 8 would be removed, and the reduced to 7 exercises. Repeat the circuit, continuing to reduce the list of exercises. No, the PAX were not allowed to pick which exercises were eliminated first.

  1. Burpees
  2. Diamond Merkins
  3. 6in LBC
  4. Jump Squats
  5. Plyo Merkins
  6. Pistol Crunch
  7. Bombjacks
  8. Burpees, again because they are such a crowd pleaser and the first and last to go

Both groups were getting after it today, Group 2 was a solid mix of speed and brute strength, Group 1 had the injection of youth with a couple of 2.0’s in the mix. Didn’t hear much out of them as they were busy doing work.

Post Hateful 8, we were sitting on about 3min just enough time for some quick chest work. Grab some curb, Decline Merkin position for (10) stagger right (10) stagger left (10) regular (10) negative 5ct dips and why not, (5) burpees OYO.


Solid work today out of a strong group of 16. Definitely enjoyed getting back out and returning to some sense of normalcy from a workout perspective. Groups like these provide a push to up the level of intensity vs. what you achieve solo. Today was no different.

Didn’t even realize until NAME-o-RAMA we had a FNG amongst us. He was in my group the whole time in crushed through everything, never would have guessed it was his first F3 workout. Great job and welcome DITKA (long time Packer fan).

Hope to see others starting to make their way back to The Gloom.

We’ll continue to stay away from Partner Wall sits, Piggyback carries etc. despite Goodfella’s wishes.


  • More info coming from Bottlecap on Charity support, fundraiser in the works to provide a nice donation to a couple of the local charities
  • ShopDawg starting up QSource, reach out to him for more details or check the F3 Waxhaw news sources

Over & Out


Welcome Back – Time to feel some pain

Nice to get back to a group, compared to running through my neighborhood or the church near me.

The Warm Up

  • Mosey school entrance 12-mile creek.  I have to say, my count, cadence was not there, as I was already thinking of
    my next pain area.
  • 20 SSH
  • 20 Merkins
  • Calf stretches (for Damascus, he was moaning a little too much, reminded me of the moving American pie )
  • Downward Dog (for Damascus)
  • 20 imperial walkers
The Thang
Mosey to the rock pile grab a medium weight boulder through parking lot (bus)
Repeat 4 times (will total 100 reps each when all done).  I’ll have to say, the first round the rock Deadwood had was a little
questionable, but he really stepped up on the final 3 rounds with a large rock.
    • 25 Triceps
    • 25 Curls
    • 25 Overhead presses
    • 25 Standing Chest Press
    • Run to end and back (rock pile to curb after smooth lot)

Mosey around school (long way) to bench area for ABs

  • 25 Big Boys
  • 20 V-Ups
  • 25 Heals to Heaven
  • 25 Flutters
  • 2 minute plank (impressive, but no takers for making it 3 minutes)
Mosey back to the rock pile area, have to admit my form was lacking a bit on this, so chalked it up to age, pulled the AARP card.
  • 30 merkins by a curb, touching each hand after each merkin on the curb
  • Run to the other end of the parking lot for 5 burpees and back
  • 20 merkins by a curb, touching each hand after each merkin on the curb
  • Run to the other end of the parking lot for 5 burpees and back
  • 10 merkins by a curb, touching each hand after each merkin on the curb
  • Run to the other end of the parking lot for 5 burpees and back
Mosey to bottom of the hill before it you turn into the parking lot
  • Crawl bear (reverse bear crawls) 1/3 up road, ok we switched to regular bear crawl after a bit.
  • Broad jump next 1/3
  • Lunges last 1/3
  • Finished with 100 calf raises
Mosey back to the bottom of the hill where we started the crawl bears.
  • Perform a webb of 10/40 for low slow squat / squat pulses (oh the legs are going to hurt tomorrow
The Moleskin
It was great to get back out and even better to lead a tough bunch of fine fellows.  I did get chatter here and there for various reasons, but that’s
all good.  If we can’t take the heat, we need to get out of the kitchen when we Q.
Since I had an all star cast, I knew I was in trouble to deliver something memorable.  Deadwood is too fast and needs to stop running with the dream
team that he runs with.
We were able to get 3+ miles (according to Recalc) and no matter how hard I pushed this time, no one had to run and take a dump.  I was hoping the
last set of fun with the webb around low slow squats and squat pulses would do it, no luck.
Thank you to my group for hanging in there and having fun.
Asylum to start early at 6am with Damascus leading Q source right after it @ 7am outside of Chik-Fil-A
Recalc – Hydropax challenge for 100 brothers to donate $100 by the end of May to have a local impact