Monthly Archive July 2020

4th of July 1776 Games/Challenge Presented By F3 Waxhaw Pre-Blast

What: 4th of July 1776 Games/Challenge

  • 1776 total reps made up of 100 each of 17 various exercises + 76 Burpees and 1.01 mile (1776 meters) run
    • 4 of the 17 exercises will require coupons so “bring em if you got em” or several will be provided from various other AO’s
      • there is also a rock pile if needed

When: Saturday, July 4th @ 6:45 with 8-10 minute Warmorama starting @ 7:00 AM

Where:  Walnut Creek Park – 10521 Walnut Creek Pkwy, Lancaster, SC 29720 Walnut Creek Park Map

2nd F immediately afterward

  • Water, Coffee (Shop Dawg’s Famous High Test Oil), Donuts and Bananas will be provided

For those ambitious PAX who want  a little extra, arrive at Nesbit Park at 6:15 and run the Carolina Thread Trail down to the end (it ends at Walnut Creek Park) for a 4 ish mile pre-run.

It’s gonna be fun, stupid and difficult all at the same time. AWESOME!

See You There!



Drop you #@ck’s and grab your rocks or blocks……..

19 Pax met for a little bit of work at the Body Shop today. I had thought of this workout the first time that we scoped out this new AO.  My inspiration was a little simulation of running ammo to forward positions in need.  I have to admit that half the time I was running today, I was thinking back to having Drill Instructor Staff Sergeant Green running behind me yelling, “Don’t hurry or anything Recruit Thoms. We have all (expletive) day.  Your fellow Marines are only dying while you take your sweet ass time running them ammo.”  Of course in that one short narrative there would have been at least 20 F-bomb’s, but I sanitized things here.  Anyway, let’s get on with it.

DICCS – Always have to give the DICCS (Disclaimer, CPR Check, Cell Phone Check and Safety Reminder)  Done.

The Thang:

A quick mosey around the parking lot and circle up for a quick warmup.

Pair up one gazelle and one Clydesdale.  Grab a “shmedium” size rock if you don’t have a coupon.  Not a lifting rock, but not a running rock.

Here’s the workout.  You and your partner will perform 4 total exercises, 2 sets of each, 25 reps per.  You will perform set 1 of exercise 1 and then run the 1/3 mile to the entrance of the school, with your rock or block.  At the entrance you will perform the 1st set of the 2nd exercise and then run the 1/3 mile back, where you will perform the 2nd set of the 1st exercise.  Repeato until you have completed 2 sets of all four exercises.  You will never leave your partner nor your rock/block (ammo).


  1. Curls
  2. Bench Press
  3. Triceps Press
  4. Overhead Press

I did call a mercy audible on the last set of the forth exercise, we were just too short on time unfortunately.  Also props to Posse and his partner who were out front the whole time.  Also, Cotters to Legalized, good to see you back out brother (even if on crutches).


  • Site Q School and Q School in July.  Be on the lookout for deets.
  • Give to 100 Pax Challenge or buy tickets for the Lazy Boy give away.  See Centerfold for tickets. 1 for $10 or 3 for $25.
  • Convergence on Saturday at Blackhawk for 1776.  Don’t ask for details, just go.
  • Prayers for Goodfella and Renee and the baby
  • Prayers for Malik

Cradle to grave…I prayed us out.

Who/What is HIM?

Have you heard of the F3 acronym HIM?  Stands for High Impact Man.  To me, it simply means that you aren’t sitting around waiting for others to step up and do things.  YOU do it!  YOU lead!  For whatever reason, today was a very glaring example of just how many HIMs we have in F3 Waxhaw.

14 showed up at Dromedary in a somewhat somber mood with the news of Site Q Goodfella’s wife battling some health issues after the birth of his 1st, 2nd, 3rd latest son.  But we know that God will use this situation for good and we pray for a quick and full recovery for her.


  • DCCS including Social Distancing warning
  • Long Mosey, SSH, Merkins, MC, Diamond Merkins, Slow PP, Wide Merkins, Imperial Squawkers


  • Grab a lifting rock and head to the track
  • Do exercise with Rock x 20, Go across field in various ways, Burpees x 5, Run Backwards to Rock
  • Repeat: Exercise with Rock x 10, Sprint across field, Burpees x 5, Run Backward to Rock
  • Exercises consisted of Tire Changers, Squatted Front arm raise, Squatted shoulder press, Alternating Side Shoulder Press
  • Going across field exercises included Army Crawl, Bear Crawl, Broad Jump, and Crab Walk
  • Partner up
  • P1 does squatted curls while P2 runs to other side of field for Burpees x 5 and runs back
  • Repeat
  • Rocks back and mosey to tables at Middle School
  • Derkins x 30, Dips x 30, Derkins x 10, Dips x 10
  • Mosey to parking lot for some closing merkins, sprints, and J-Lo’s


  • HIGH IMPACT MEN in our midst:  A few examples just this morning at the workout
    • SPRINKLES tells me that he has already contacted F3 Tallahassee (Go Noles) and that he is planning on starting a couple workouts on campus when he arrives next month to start getting other college kids to join in . . . AWESOME!  That is LEADING!  And for an 18 year old kid?!?!  No wonder why you chose FSU to be around all those brilliant minds/leaders.
    • POSSE gets a hard time for being the “announcement man” sometimes but his passion for getting others involved in more stuff is incredible.  He has his hands involved in a lot of different F3 things that make big differences in our community.  INSPIRING!
    • LAZYBOY graciously donated $1,500 high-end leather recliner to raffle off for 100 PAX Challenge.  The guy hasn’t been coming to workouts due to some knee issues but still lurks checks on GroupMe to stay engaged cuz he knows F3 is bigger than the first F.  GENEROUS!
    • SHOP DAWG is leading/winning in all 3 F’s.  He told us today that he is down 45lbs since January.  WOW.  He has been hosting QSource.  He brings black oil coffee for the PAX to enjoy.  He facilitates an Open Door group.  And he has been leading the building project for Christ’s Closet.  CRUSHING IT!
    • There are so many more but those were just a few examples that popped up just today . . . So blessed to be doing life/community with you men!
  • Speaking of HIMs, Goodfella and his wife were lifted up in prayer today . . . Get back soon my friend.
  • Another close relative of HIM is the AFP (Aussie Form Police) . . . Thanks to Dasher for pointing out that my junk hits the ground during all some merkins . . . #PeckerScraper #TuckItInNextTime


  • Saturday July 4th Convergence:  Blackhawk takes place at Walnut Creek park at 0700.  Celebrate Independence Day with a “1776” workout
  • 100 PAX Challenge Raffle:  Raffle tickets are available ($10 for one or 3 for $25) to enter for a chance to win a $1,500 Leather Recliner or a $1,500 gift card to do some shopping at his website (  He has some incredible high end items and even said he will cover the delivery, taxes, etc.  Please find or reach out to Centerfold to get your raffle tickets ASAP
  • July 18th 5k/10k:  Put on by the F3 SOB Region.  Will take place in Ballantyne.  They are asking for a $33.33 donation which includes a shirt.  All proceeds will go to local charities (similar to how 100 PAX Challenge is working for us).
  • Body Shop:  New bootcamp workout at Rea View Elementary on Thursdays @ 0600 . . . Mad Dog is the lead mechanic tomorrow . . . MASH unit will be taking one bay of the garage as well
  • Floater:  Old bootcamp workout in Downtown Waxhaw on Thursdays @ 0600 . . . Deflated is the head eskimo tomorrow #Layers

YHC took us out with a prayer for Goodfella, his wife, and a call for all of us to appreciate the family we have in our lives each and every day!

Brutal Sweat Pit

Via Tool Time (for his VQ):

Had the honor to VQ today thanks to @Glidah, @Fusebox, and @Brutus for
marketing such a large group.  What better way to have your first VQ then with such a
big group!

Warm up time:
Started with a light mosey to warm the body up.
20 x Side Straddle Hops
Then 20 x Imperial Walkers
Then 20 x Toy soldiers
Then Calf stretch
Followed by Back stretch
Following our lite warm up we would mosey to our first stage out of 3 stages, on the
way to Stage one the heat started with @Brutus and @Glidah talking smack about
my counting, sure we may have missed 1,2,3 a few times but we got the job done.
Continuing our Mosey @Brutus kept talking so I decided we had to pick up the
pace/workout reps to keep him quiet. 😉

And the sweat begins:
Each PAX grabbed a medium weight rock (what a medium weight rock now I think to
5 x sets of the Following: Working from 10 reps each down to 5
Each set consisted of 10x Curls, 10x shoulder press, 10x triceps (working each round
down from 10, 9, 8, 7, 6, and 5)
Each set was followed with a faster than jog pace up and down the Five Stones
entrance (if I had to guess a ¼ mile maybe)

After complete, rocks were put back in the rock pile and a “slow mosey” (@Ice9
doesn’t know what slow is so we moved at a good pace to the next stage).  The next
stage (Stage 2) was at the backside corner lot of the church/school.  Each of the
PAX would start at one side of the parking spacing working head on to the next
parking space.
3 x sets of the Following:
30 x squats
The PAX would then move to the opposite parking spot doing a Bear crawl/ Merkin
Thanks to @Ice 9 we now call this the “Bearkin” (If this has been named already
please call me out on it and its all yours!)
Once on the opposite side the PAX did the following
20 x Bombjacks

So now that we have completed Stage 2 it was onto Stage 3 for the finish line, the
PAX now would Mosey to about where we all parked in the main parking lot for the
final push.
The following were completed at stage 3
Run at a quicker than job pace to the first island (about 30 yards out)
Then 5 x burpies and run back to start
5 x big boy situps and run to second island (about 40 yards out)
Then 10 x burpies and run back to start
10 x big boy situps and run to third island (about 60 yards out)
Then 15 x burpies and run back to start
Finish with 15 Big boy situps

And….we were just about done but we still have 4 min on the clock.
The following was done to cool down
Mosey around Mt. Chiseled.
Last two minutes consisted of planks with the PAX!

This completed our workout, everyone was soaking wet by the end with no rain in
sight! Good job everyone keep up the hard work!

Q School – July 25 th (sign up if you have not done so already)
Blood Drive – Fuse Box has enough people now to get the drive going but will need
volunteers to setup and run the drive.  Two 2 hour shifts with 2 men at each shift (He needs 4 volunteers)
Pax Challenge- About 8K raised, raffle going on for Laz-Boy Furniture don’t miss your
opportunity for a new couch for the man cave!
1776 Challenge this Sat at Black Hawk.  All other Saturday AO’s will be closed to converge at Walnut Creek Park.
Men’s group meeting Monday night to start a new series meeting at Ackbar’s church
(Pizza and Beer)

Put The Unk in Skunk

9 PAX made their way to #F3Skunkworks for some KB work on a pretty muggy, yet clear day, of which there have been few. Here’s how it went.

The Thang:

The PAX was properly disclaimed and took off for a lap around the track without our bells.


  • SSH x 20 IC
  • Imperial Walkers x 20 IC
  • Merkins x 15 IC
  • Squats x 20 IC

The Thang:

We returned to our bells, and proceeded to complete 2 rounds of Upper Body, Lower Body, and Core exercises  cycling through in that order. In between we took a lap around  the track.

Upper Body

  • Thrusters x 15
  • Curls x 15
  • Rollers x 10
  • Burpees x 10

Lower Body

  • Bell to Toe Levers x 15
  • Squats x 20
  • Lunges x 20 (10 each leg)
  • LBCs x 15


  • Swings x 20
  • 4 ct Flutter Kick with bell press x 20
  • Loganis x 15
  • Hello Dollies with bell press x 15


  • Flutters (no bell) x 15 IC
  • LBCs x 15 IC


  • Great effort by the PAX today, it was somewhat chatty, but they got right down to it. 
  • YHC doesn’t normally post to Kettlebell workouts, much to the dismay of the hardcore meatheads, but Skunkworks used to by in regular routine and was the first AO of my first post. 
  • I hoped to add some variety to the Kettlebell crowd by looking through some of the  Heavy Drop Training (HDT) program workouts. The program is broken out by muscle groups, Upper Body, Lower Body, and Core. Each day is focused on one group, 4-5 exercises for 3-5 sets, and done with body weight only, or with a Ruck/Sandbag. It’s a good program that I saw real improvements by the end. For this workout, I mixed all the muscle groups into one workout so we’d get a taste for all flavors.
  • The KB rollers were a #CrowdPleaser, especially for those pax working with a heavier bell. They do suck quite a bit 
  • Horsehead said I kept confusing my bell for my ruck, it’s true, and happened several times. 
  • Boondock keeps posting and getting stronger, good work.
  • Horsehead kept calling my 30# bell my weird bell, as in the the bell I did the weird exercises with. 
  • That track is a bit dodgy, plenty of chances to roll one’s ankle.
  • Still not used to seeing Lois without Tweetsie since he moved to Metro. It’s like when Martin and Lewis or Abbot and Costello broke up, just not the same. 
  • Stone Cold kept called for some snatches and cleans, but my back doesn’t like them very much. #Cobains
  • #Kotters to Dora for posting at Skunkworks for the first time in a long time. Thus the 20# bell.
  • Thanks to Stone Cold for the solid take out.
  • Thanks to Funky Cold and Tulip for opportunity to lead and please sound off with any mumble chatter.


  • Kevlar convergence 7/3 0600 Hops & Ductwork Q

2020, Act II (Re-commit to making yourself better)

Its’ official, today marks the beginning of the second half of 2020. 17 PAX (including one 2.0) decided to kick it off by making themselves a little stronger. Temperature was acceptable for July 1st but the humidity was @ 100%. YHC broke a sweat just delivering the disclaimer.

Here’s what went down.

The Thang

Mosey over to the far parking lot for a little warm up.

Warm-Up Exercises in cadence:

  • SSH x 15
  • Imperial Walkers x 15
  • Merkins x 15
  • Mountain Climbers x15
  • LSS x15

Mosey over to the rock pile. Pick your poison and set up in lot next to rock pile.

WAVE 1: Rock/Burpee Set (3 Repetitions)

  • With rocks: Curls x15, Thrusters x15, Triceps Extensions x15
  • Run around the traffic circle, up to the portico, and do Burpees x10
  • Return to your rock, wait for the 6 to get in

Return rocks from whence they came. Head down the long straight and over to the Avenue of Trees.

WAVE 2: Avenue of Trees (Triple B’s)

  • Alternate the following exercises between each tree (Bear Crawl | Broad Jump | Backward Lunge)
  • Down one way, and of course, back. Although, changed up the exercises to Bear Crawl | Forward Lunge | Sprints due to the overwhelming support and delight of the first set.

Mosey over to the light post in the middle of the larger parking lot section. During this run, Stone Cold asked if we would be making a detour into the playground sand to do a set of “Sugar Cookies”. Not 100% sure what that meant but am tucking that away for a later Q. Appreciate that Stone Cold.

WAVE 3: Starfish in the parking lot

  • @Start/Center: LBCs x20
  • CORNER 1: Jump Lunges x20
  • CORNER 2: Monkey Humpers x20 (@ Meathead Corner)
  • CORNER 3: WWII Sit-Ups x20
  • CORNER 4: Mike Tysons x20

Plank variations while we wait for the 6 to get in. Last stop, the North Face.

WAVE 4: North Face Loop

  • Squats x10 @ the bottom
  • Sprint to top
  • CCDs at the Top x10
  • Repeato

Mosey (drag ourselves) back to Launch Point

Just enough time for Freddie Mercuries x20 and then called time. Followed by Countorama, Nameorama, and YHC with the takeout prayer.


  • Mumblechatter was a little lighter than normal this morning. Even during the initial rock set it was eerily quiet. Took a little warming up but it finally broke out. Topics included, “Why they passed a law saying it was illegal to marry your cousin” (Not sure who this was but I bet his family reunions are a blast) and also a brief mention of the 1980s classic Airwolf.
  • Got some good overwhelming support for the Triple Bs portion of today’s beatdown. Wanted to make sure everyone was ready to show off those legs at the beach this summer.
  • Hope we lightened the mood of the Meathead gang by providing a little Monkey Humper distraction. Those guys take their kettlebelling seriously.


  • It sounds like we’ll be having a convergence this Friday @ Kevlar. Centurion, and I think Joust, will all be meeting @ 6:00am at the Kevlar site in Matthews. Check the website/slack for confirmation.
  • Anvil needs a few good Qs in the upcoming weeks. If you haven’t Q’d in a while or you need to hit your quota for the back half of 2020 here’s a link to the SignUpGenius:

Final Thoughts

  • Getting back to the title of this backblast, “Re-commit to making yourself better”. One of the things I committed to do earlier on during this whole COVID saga was to make sure that I came out of it a better version of myself. For me, that’s been physically, mentally, and spiritually. Each of you has been a tremendous part of helping me improve physically. The mental and spiritual parts have been a little tougher, especially as the news continues to swirl and the end may not be any closer than it was 3 months ago. Regardless, I want to challenge each of you to commit (or re-commit) to finding a way to create a better version of you during this time. You’ll feel the impact individually but so will your families, your friends, and those around you. Each of us has our own challenges and difficulties that we’re facing and I’m not sure where each of you is at personally, but I’ll commit to each of you to do my part to help you reach that goal. Stay safe this July 4th.


Waxhaw Spartan Race

WOW!!!  This event was a great success and I think we can all attribute it to all of us being a part of F3.  We only know how to do things one way and that’s Kick Ass!  From the planning, set up, and our efforts in pushing through when we thought we couldn’t.


There were 31 racers, 7 mashers/helpers, and 2 FNG’s.



Cell phone, CPR, F3 or Cuthbertson Liable, and are we ok with everyone starting together.


Warm up

Mosey around the soccer field

Circle up

SSH x 20

MTC x 18

Calf Stretch (EB)

Hip stretch


The Thang

We all headed over the starting line for the launch.  Posse was our official timer and Ipad in hand.  Bang!  Off we went up the path and since Tobi was taking pictures the PAX took off at a blistering 5:30 pace.  The camera always adds to the adrenalin.  Gotta look good in front of the camera.


We darted down behind the retention pond to the first obstacle, the Zig Zag hill run.  This ended up being the only part of the course that had mud which was unfortunate.

Up to the spirit trail we went.  This is when things started to thin out a little.  On the back side of the trail was the 40yrd Lunge walk.  As we headed back to the exit of the trail, we had our 3rd obstacle, 20 Bomb Jacks.  As we exited the trail and followed the tree line, we came upon the suicides station.  Once that was completed, we continued to follow the tree line to the crazy cabin guys house for our first non-running/leg exercise.   By this point my legs were felling a little beat.  40 Merkins then into the first of 2 Bush whacking runs.

The leaderboard was pretty tight with Wolverine leading the charge and Hollywood, Squeegee, Easy Button, Kid Rock, Transporter and myself right there.  Popped out of the woods for 100 SSH, now that took much longer than I thought, and it was hard to count that high while trying to breath.  Back to the woods to the HS spirit rock for 40 Dips on the curb.  The 25 Mike Tyson’s station is where Wolverine started to pull away from the rest of the pax.  Around to the bus lot and MS for Bunny Hops and Up and Over tables.  Looking back that was the break before things got really tough.  The Army crawls across the field was the one station I didn’t realize would hurt that much.  I tried to grab Kid Rocks foot to slow him down, that didn’t work.  Then came the gauntlet of Burpee Ladder 1,2,3,4,5, 100-yard Coupon Carry, and 100-yard Bear Crawl.  All I could hear was “Brock your almost there”, “don’t stop”, “keep moving” and “don’t quit”.  In case you don’t know the movie clip.

We all know the school campus so well but not many knew about the back trails.  When it rains they are usually under water.  Not gonna lie I has hopping for rain to help with the “Spartan” race feel.  We did a quick 25 Donkey Kicks before heading into the non-muddy trail.  Popped out of the wood for a BONUS 50 Merkins.  Bonus does not mean optional.   All I know is Easy Button ran right by it before I yelled at him that it was not optional.  Based on Recalc’s GM post on Saturday there may have been more people that skipped the Bonus.  The hill coming out of the woods was long and tough.  Not sure about the rest of you but I could hardly breath for the last Gauntlet of 25 Curls, 25 Shoulder Press, and 25 Swings.  Sprint to the finish line.


The course ended up being a little over 3.5 miles.


Hats off to Sledge-O-Matic for pushing through when I’m sure he didn’t want to.  He had his brothers right there with him pushing and motivating him.


Be on the lookout for the next event in 6 to 8 weeks.  Planning committee already has a few ideas.  There will be a return of the Waxhaw Spartan in the fall.


Thank you: 

Easy Button, Glidah, Deadwood, Kid Rock, Wolverine for planning and set up


Tobi (Down Pour’s wife) for pictures.  Will be posted on her website this week at


Blue Screen, Kid Rock, Easy Button, Shop Dawg for donating bananas, water, coffee, and donuts


Posse and Centerfold for helping with time and field directions


Also want to throw a shout out to Centerfold for his custom coupons.  The work you have done is amazing.  The Pax are greatly appreciative of the thought and effort you put into a $1.92 cinder block.