Monthly Archive August 2020

Transporter is scared of hair burners

As it was created for, Cerberus hosted (12) men from all 3 Regions (Area 51, SOB, and Waxhaw) this morning.  This 3 headed dog is so famous that we even had a Cherokee County (north of ATL) PAX join us . . . Welcome Lifeboat!


  • As is typical, when a Waxhaw boy leaves the farm for a day, he is known for showing others his DCCS
    • Disclaimer (Modify as needed, not as wanted)
    • Cell Phone (Hopefully nothing happens but if something does, we need a to make a quick phone call)
    • CPR (Hopefully nothing happens but if something does, somebody is getting a lip lock we need somebody who knows what to do)
    • Safety (We are in a busy area, be alert and be your brother’s keeper)
  • Mosey to top of garage
  • SSH x 15
  • Merkins x 30
  • Mt Climbers x 15
  • Diamond Mike Tysons x 15
  • Elbow Tap Planks x 5 each side
  • Imperial Squawkers x 10


  • 10 pull-ups
  • Run down staircase
  • 10 Bomb Jacks
  • Run up staircase
  • Repeat 3 times


  • Grab a plate for EACH PERSON
  • Partner up . . . And grab a plate for EACH PERSON
  • EACH PERSON grab a plate
  • This is when the whining advice started flowing
  • P1 lunge walks with plate overhead
  • P2 runs with plate opposite direction
  • Flapjack and repeat until 1 big small lap is completed


  • Webb with Curls and Shoulder presses


  • Sprints on the up ramps til the top


  • Have a nice day for 30 seconds . . . HIGHLY recommend more Qs incorporating this into the routine


  • Nice to have Lifeboat join us today.  Cool to hear a little bit of his story.  As he shared, let’s be very intentional when we see somebody we don’t recognize at a workout.  Go ask them where they are from and maybe how they got their name.  Simple stuff goes a long way.
  • I always viewed Transporter as a tough guy up for a challenge but I was very surprised to see him so afraid of hair burners today.  Multiple times he told me not to do hair burners due to his fear of sweating too much
    • SITE Q 101:  I am obviously joking on the above.  I appreciate Transporter speaking up when it looked like we were going to do hair burners.  He told me that the plates make too much noise and alerted me that hotel guests have complained in the past.  If there is a questionable exercise or location during a Q, please say something.  The last thing we want to do is dirty the name of F3 and/or get kicked out of an AO
  • Awesome to see Doc and Snowflake out there this morning.  These guys, along with Transporter, were the first HIMs in F3 I was around when I started 4.5 years ago.  Always supportive, always working hard, always ready with a quick jab to keep the mumble chatter alive during a workout.
  • Also awesome to see some F3 Waxhaw familiar faces.  Thanks Sugar Daddy, Wolverine, C3PO, and Swimmers for coming out.  We have a special and tight knit group in Waxhaw and it makes a Q feel good when he sees some familiar faces when he pulls into the lot.  But can you let the Q win a sprint at least once!?!?!
  • Great to meet Bypass and Homer.  Might not be as vocal as the others but their effort was noticeable.
  • Thanks to Mighty Mite for the quick education on how certain plates slide or don’t slide on the specific concrete that was used to build this garage.  #ConcreteLube


  • Mighty Mite organizing the SOB Blood Drive in October.  Stay tuned for details.  Can SOB out due Waxhaw’s 86 pints of beer blood?
  • F3 Dads Camp:  Some guys want to go but nobody knew the exact details. #MoreQuestionThanAnnouncement

Prayer for Bypass’s 2.0 #4 who is on the way.

Nowhere to Hide

2 men wanted that extra 15 minutes of hard work today and joined YHC for a stroll around campus. DICCS

Warm Up
Mosey past HS around to bottom of street next to the track.
Imperial Walkers x 10 IC; Mountain Climbers x 10 IC, Plank Jacks x10 IC, Merkins x20 IC, Peter Parkers x10 IC, Merkins X 10

Rock Work:
Mosey to large HS Parking lot
Grab Lifting rock-run to first line with rock, 5 Thrusters, leave the rock, run back to start, take rock to next line, 10 thrusters, repeat to next line 15 thrusters, next line 20 thrusters, next line 25 thrusters
On the way back, same thing but with Curls

Intermssion-LBC x40 IC, V-ups x10 IC

Repeat-This time with presses, then burpees with rocks (rockies)-Only 5 each line with the burpees

Express work:
Mosey to poop path-plank work, 6 inches, etc.
T pace run up to the bench path-recover back
T pace run up to the end of the street-recover back
T pace run around the loop to the staircase

Continue back to path-Merkins x 20, Supines x 20, Merkins x 10, Supines x 20

One final sprint back up the hill, frog jump through the overhang, back to start-20 merkins while waiting

Can’t be hiding in the pack or dogging it when there is only three out there. The small group is a good test and in a way more mental than physical as it feels as if the other guys will definitely notice if you let up at all. The extra 15 minutes is always a bonus as well. Look, my take is that if you’re going to voluntarily wake up before 5, might as well get your money’s worth and head over early for the extra pain.

Premature must love the pain cause he has been a regular 60 minute man lately. Dude was killing it when he wasn’t telling me how sore his legs were from a week of tough Qs (I wasn’t listening anyway). Always pushing himself. Always without a shirt.

And Chicken Little seems to periodically (but not enough) like to get out of his comfort zone and venture out to the Swarm. Felt a little bad for him, not because of the workout but because with just the two of us, he had nobody else to talk to. But he tore up those hills as well.
Good day, no complaints and somehow managed a nice 4.5 mi. sweatfest

See Impromptu

What…..No Running?!?!

No Moseying…..DICC’s given and let’s begin.

Warm up

20 x SSH

20 imperial walkers

Various stretches for the “respects”

The Thang

Tabata style workout.  Do each exercise for 45 seconds with 10 second break in between.  Rinse and repeat x 6 rounds.  Here are the original exercises we did but It got to repetitive after 3 rounds, so I started adding different exercises. We also did dips, merkins, flutters, skull crushers.

Exercise 1 Curls

Exercise 2: overhead press

Exercise 3: squats

Exercise 4: bench press

Exercise 5: 1 arm rows

Exercise 6: coupon swings

Exercise 7: elbow plant

Next we did a 10-1 ladders.  Start with 10 of each exercise.  Burpees, big Boi’s, merkins, squats.  Then do 9 of each, 8 of each…ect… until you get to 1 of each.


The Moleskin

First time Q’ing Diesel was a success!  Thanks guys for letting me lead.  I hope I made it worth your while to wake up that early.  And based on the Q’s that are lined up below in the announcements, tomorrow might be a good day to take off.


  • Chastain on Q at Homecoming tomorrow

Five O – “Don’t be last or you may get arrested”

Quick Disclaimer, more for YHC than anyone else due to lack of posting over last couple months.

Quick mosey to campus and up to the top level of the deck for some COP.

IW x 10 in cadence

Low Slow Squats x 10 in cadence

Slow Merkins x 10 in cadence

Mosey down the stairs

The Thang:

Strider work to get the legs properly warmed up

50 % sprint 50 yards down and back

But Kickers down – High knees back

Carioca facing right, down and back (had to look up how to spell that and evidently it is also called grapevine)

4 Corners (modified due to construction work – much apologies clover for not properly reconing the AO)

Round 1 – 5 diamond pushups, run down other end of field, 10 diamond pushups, back corner next to scoreboard – 15 diamond pushups, then back new the cop cars – 20 diamond pushups – back to start

Round 2 (slight modification) – run down to far end – 5 jump squats, scoreboard – 10 jump squats, back to cop cars – 15 jump squats, back to launch – 20 jump squats.

Mosey over to bottom of ramp

Hill Sprints

Big Hill

AYG to top of long ramp, followed by 5 jump squats jumping up as high as you can.  Walk back to bottom to recover – Rinse and Repeat x 3

Small Hill

AYG to top of short ramp (half way up big ramp), followed by 5 jump squats jumping up as high as you can.  Walk back to bottom to recover – Rinse and Repeat x 3

Mosey to brick circle

Bench Work

10 step-ups per leg

10 dips

10 derkins

Rinse and repeat x 2

Mosey back to launch

Six Mins of Mary (actually more like 3)

Flutter x 25 in cadence

High Plank / Right Arm High / Left Arm High / Regular for total 90 seconds



Great turnout today.  And the humidity did not disappoint.  Cooler temps are great, but 98% humidity still makes it tough to breath.

This was YHC’s second post since the world went crazy and it was much needed to have such a great group of guys join YHC – YHC has missed the gloom more than realized.

Everyone was getting after it today.  Found out that not only can Snuka run for days, but for an old guy he is pretty fast.  Lorax is crazy fast and was making the hill sprints look too easy – YHC may be a weight vest for him next time.

YHC was impressed by how hard everyone was working on the hill sprints – no sand baggers today.  They are sneaky hard and you may be feeling them later.  You are welcome.

And thanks to the boys in blue who decided to provide extra incentive to the workout with the threat to arrest anyone who was last.  Not sure if they knew someone or were just use to seeing the F3 crowd around campus.  Nice to know they do appreciate what we do.

Welcome FNG Mayday – the workouts won’t get easier but you will get better.  Keep coming out.

Thanks again men for allowing YHC to lead you around in the gloom this am.  It is both an honor and privilege.   Thanks Mermaid and Margo for asking and for your leadership.

Hops – thanks for the great takeout – saying things we are all thinking and need to hear.


Nothing to report – probably can start signing up for the Christmas Party soon or something.


Stay Safe

Champagne Out.


How to Q Impromptu?  Numbers are always strong going into the weekend and would probably need to split.  Sounds like I would need to dig deep into 1981 for some inspiration from FROGGER

21 men decided to be better this morning.

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

Break into two groups


  • Group A goes south down the path and stop at Rudy’s Palace
  • Side Straddle Hop x 15 IC
  • Imperial Walkers x 15 IC
  • Moroccan night clubs x 15 IC
  • Mosey to traffic circle
  • Merkins x 10 IC
  • Mountain Climbers x 10 IC
  • Calf Stretch x 15 seconds, flapjack
  • Stretch
  • Mosey to middle of HS lot to meet back up with Group B which did their two stop warm up mosey via road in the other direction.

The Thang:


Group A completed 7’s from the bottom of the road that splits the HS lots to the top of that road with Burpees and Bobby Hurley’s

Group B complete a square circuit, long jumping across the road, 10 Big Boys, Bear Crawl from parking lot line to parking lot line, 10 Big Boys.  Then long jump back across road for 10 Speed Skaters, Lunge Walk from parking lot line to parking lot line, 10 Speed Skaters.  PAX repeated circuit until group A is finished.

Mosey to traffic circles by stadium.
Group A: 10 Merkins at Circle, run to bottom of road to other circle, 10 Gas Pumps.  Repeat for total of three rounds

Group B:  10 Merkins at Circle, run to back of High School, 10 Gas Pumps.  Repeat for total of three rounds

Captain Therkin Web:

  • 1 Big Boy, 1 American Hammer IC, 4 Merkins
  • 2 Big Boys, 2 American Hammers IC, 4 Merkins
  • Continued until we were at 6 Big Boys, 6 American Hammers IC, 4 Merkins
  • Had to stop due to time

Fast Mosey back to Start

Done! A little over 2.5 to 3+ miles in the books


Great Job everyone.  The goal today was to try to keep the group “together” but apart while mixing it up a little bit.  I know when more than two directions for a workout are introduced S*@T hits the fan but if we work together we can get it done.

Welcome FNG “Golden Plates”.  He comes to us from Utah and lives is some neighborhood off Cuthbertson Rd.

Thank you for the opportunity to lead today.


  • Fusebox is looking for someone to Q a CPR training class. Please see him for details
  • Schnieder’s FIL Charlie is doing well after hear surgery, lift him up in your prayers
  • Premature’s friend has days left in his battle with Cancer. He is going to start a GoFundMe page to help with funeral expenses.  Please lift us him and his family in prayers as they walk through this time.

VQ @ Clyent Dinner

Drive By “ME”  was the new chef in town cooking up a dinner for 14 PAX with two FNG’s Dinger and Suds. 16 in total.    Welcome Dinger and Suds!  It was great to do my first VQ

Warm Up in Cadence

  • Run to the front of middle school and back
  • Side Straddle Hop – 20
  • Squats – 20
  • Calf Stretch x 15 seconds, flapjack
  • Imperial Walkers – 20

The Thang

A good combination of Rock Pile workouts with some ABS.    1.6 miles of running.  Starting with a Mosey to a shaded rock pile on hole number 7

Rock Pile by 7

  • 20 Biceps Each – Low, Mid, Full

Mosey to

Push Ups /Air Press Latter @Rudy’s Shed

  • 1 push up  / 5 Air Press
  • 2 push up /10 Air Presses
  • 3 push up / 15 Air Presses
  • 4 push up / 20 Air Presses
  • 5 push up / 25 Air Presses

Mosey to

 Bus Central Counted by different PAX

  • 20 LBC
  • 20 Flutters
  • 10 Big Boys
  • 20 American Jack Hammers
  • 30 second 6 inches

Mosey to

Rock Pile by Rudy’s Shed

  • 20 Triceps
  • 20 Over the head presses
  • 20 Biceps Each – Low. Mid, Full

Mosey to


  • 2 sets of Dips – 20
  • 2 sets of Steps – 20

Mosey to

Rock Pile by 7

  • 20 Biceps – Low, Mid, Full
  • 20 Presses
  • 20 Triceps

Mosey to the path back to COT

Each Light Pole

  • Squats – 20
  • Imperial Walkers – 20

One final run to the front of the middle school and back

  • Finished up with some LBC, Windmills

The Moleskine 

It was a great workout, it was also great to get my first Q done.  I learned counting is not easy.  Thank you for the advise on counting FuseBox and Lou


Blood Drive in October

Slack Saturday morning Workouts


Floater Backblast

For my 48th Q Sorry, that was the beginning of last BB that I had to ghost write.  I wont tell you who for though. Danger was in the air this morning in Downtown Waxhaw as it was extra foggy this morning.  The plan was to not cross any of the main roads as a result.  So lets see if we can inflict some pain by staying around COT.

Mosey to downtown and hang a right and head over to Center Grove Baptist Church

Warm up

20 x SSH

15 imperial walkers

15 Mountain Climbers

Various stretches for the “respects”

The Thang

Start at Center Grove Church: 20 Bobby Hurley’s and then run over to Amazing Grace Lutheran Church for 20 walking lunges.  Rinse and repeat until you completed 3 times.

Mosey over to new apartments at KJH for some 4 corners.  Start in the center of the parking lot with a Burpee and run to a corner.  Complete the exercise and return to middle for another Burpee.  Repeat until you hit all 4 corners.

Corner 1: 20 Big Boi’s

Corner 2: 20 Flutters (2 is 1)

Corner 3: 20 Big Boi’s

Corner 4: 20 flutters (2 is 1)

Head over to KJH. Start at bottom of hill and run to top.  There were 5 cones set up between the bottom of the hill and the top.  Do a burpee at cone #1 and return to bottom of hill for 10 T-Merkins.  Do 2 burpees at cone #2 and return to bottom of hill for 10 T-Merkins.  Keep with that theme until you end up doing 5 burpees at the top of the hill.

Mosey over to the wall next to COT for 20 Mike Tysons….DONE!

The Moleskin

Thanks to a great group of guys who joined me way too early this morning to run around Waxhaw.  I hope I made it worth your while to wake up that early.  And based on the Q’s that are lined up below in the announcements, tomorrow might be a good day to take off.


  • Bottlecap on Q at Ceberus
  • EasyButton on Q at Deisel
  • Gerber on Q at Impromtu
  • Labor Day Convergence for Waxhaw F3 1 year anniversary

Crazy Little Thing Called Merkins

**Posted on behalf of Queen**

21 Pax gathered on a lovely, but humid morning to tackle the beast known as Hydra. I promised several that we would have no burpees, but a ton of merkins. Here’s how it went:


Brief disclaimer and off to the bus lot.

SSH X 25

Imperial Walkers X 20

Low Slow Squats X 15

Slow Merkins X 12

The Workout:

Mosey over to Knightswood. Run to the stop sign doing 12 merkins at each light post (7 light posts).

Mosey down to the bottom of the hill on Bedfordshire. Partner up for ½ pipe. Partner 1 goes to the top of one hill and does 12 air squats, partner two the other way and does 8 Dry Docks. Meet down at the bottom for 10 merkins. Repeat for 4 sets (2 each hill).

Mosey over to Queensbury. Run down Queensbury until it dead ends into Lancer, doing either 10 merkins or 16 air squats at each light post (about 12 light posts).

Mosey over to Dulverton. Run up Dulverton, once we got to the driveway with the American flag, lung walk to the next driveway and then continue running (or walking) to the top of the hill.

Head up Bedfordshire, then down the Foxworth hill. Then do triple nickel (5 air squats at bottom, 5 merkins the top), 5 sets.

Cut up through the woods and back to the launch. No time left for Mary.



I do apologize for getting everybody back to launch at about 7:01. I’ve ragged on many a Q for running late so I am feeling a little hypocritical.

Great work from Proehl and Amber who were upfront. Geraldo, and Sling Shot also kept up well. Actually, this was a brutal workout, hats off to everybody, even if you had to walk part of it. The humidity didn’t make it any easier.

My favorite part was when Proehl was doing extra credit on the half pipe and was about 30 yards behind us when I called out to head over to Queensbury. Someone said that we needed to wait up for Proehl. Um, yeah, right. Ah, he’s going to be quite capable of catching up to us.

The lunge walks were in front of my neighbor’s house. He’s never done a F3 workout, but we’ve been trying to get him out for years. He’s a beast. Part of his workout routine is doing lunge walks up and down the street with a weighed vest. I had to take a pic of the group during that part to let him know that we lunge walked in his honor.

Thanks to Gummy and Sprockets for the opportunity to lead this morning.


The Run of Pain

(Pre-Disclaimer:  Speed Bump’s typing skills are developing so he wrote his back blast and I am typing it up for him.  Also, the workout was 100% designed by him and this is after his original plan was not working out last night and he had to create something new.)

Today was my first official Q.

For today I made a wheel of unfortunate pain with 8 different exercises.

I cut out and made a wheel, colored it, and labeled it with exercises.

When I tested it yesterday it was off balance and landed on “triceps extensions x 10” every time.

I didn’t think that would go over very well so I made a new plan last night.

Don’t worry, my wheel of unfortunate pain will be there for my next Q.

The stars were out, moon was full and bright, and great weather this morning.

There were 23 this morning.  Most were for Chiseled, some were for MASH.


DiCCS were given (Disclaimer, Cell phone, CPR, Safety) about 90 second before 5:30.


Mosey to the cinderblocks for those who needed one, mosey back to start


  • Mosey around Mt. Chiseled and back to start
  • Side Straddle Hop x 10 IC
  • Imperial Walkers x 10 IC
  • Moroccan night clubs x 10 IC
  • Merkins x 10 on my down
  • Calf Stretch x 15 seconds, flapjack

The Thang:

  • Tell everyone to spread out along the back curb
    • Start with 5 curls, run to 1st island
    • 10 curls, run to 2nd island
    • 15 curls, run to 3rd island
    • 20 curls, run to 4th island
    • 25 curls, run to 5th island
    • Pick up the six when you are done
  • Repeat with
    • 5 bench press, run to 1st island
    • 10 bench press, run to 2nd island
    • 15 bench press, run to 3rd island
    • 20 bench press, run to 4th island
    • 25 bench press, run to 5th island
  • Plank til the six come back
  • Repeat with
    • 5 dips, run to 1st island
    • 10 dips, run to 2nd island
    • 15 dips, run to 3rd island
    • 20 dips, run to 4th island
    • 25 dips, run to 5th island
  • Burpees with a jump over your block while you wait for the six
  • Speedbump Ab Web
    • LBCs x 5 in cadence / Heels to Heave x 5 in cadence
    • LBCs x 10 in cadence / Heels to Heave x 10 in cadence
    • LBCs x 15 in cadence / Heels to Heave x 15 in cadence
    • LBCs x 20 in cadence / Heels to Heave x 20 in cadence

Mosey back to Start




Good job Glidah and Deadwood.  I gave the chain of pain to Glidah

I like F3 because it is fun and all the guys are funny.  I also like F3 because I just like to workout.

I like to go to F3 because I like to hang out with other people and most of all the F3 guys are the best of all to hang out with.

That is all for Speedbump’s first Q

Another day another dollar

DiCCS + proper social distancing



Mosey around the school to the back entrance of the HS.  Planked while waiting for everyone to catch up.

SSH x 15 IC

MTC x 15 IC

Plank Shoulder taps x 15 IC

Plank Jack x 15 IC


The Thang

Mosey to the side cove of the MS for 3 rounds of people chair jabs x 15 IC and shoulder press x 15 IC.  Then we did 3 rounds of feet on the wall shoulder taps x 15 IC and 15 Big Boy sit ups x 15.


We finished heading around the MS to the HS student parking lot for 2019 IPC week 0 workout.

24 Merkins

24 Squats

48 single count lunges

Run 400 meters

Rinse and repeat 6 times


Headed back to COT for some killer Mary

10 American Hammers IC

10 V-Ups IC

10-Big Boys IC

Rinse and repeat 2.5 times



Great workout by the PAX today.  Not many are fans of the pre-IPC workouts I’ve been leading the last couple weeks.  If we don’t push ourselves, we won’t get any better.  Typically, don’t get out to Dromadary as much as I would like so it was good to see some different PAX members.



Open Door

8:00am Saturday and Sunday via Zoom

7:30 Sunday in person (see Bottlecap for details)


2nd F at Old Meck Brewery 8/15 7:00 pm


Labor Day 1-year anniversary convergence 9/7 at Cuthbertson Middle School

Time and details will be out shortly