Monthly Archive September 2020

The Ambitious Cycle

Roll in with 2 minutes before launch. Time for SPORTS and a FULL BODY BEATDOWN. What better way to pregame?


  • 15 side straddles
  • 15 hillbillies
  • 15 mountain climbers
  • 15 low slow squats
  • 20 LBC’s
  • Mosey to fountain across the street

DODGEBALL (The 4 D’s): Partner work. 1 partner runs short loop while other partner completes called exercise in AMRAP fashion

  • Dodge the puddle
  • Dips
  • Derkins 
  • Dodge the puddle
  • Step Ups
  • Plank until all are finished

Mosey to “Field of Dreams”

  • Start out by counting off by fours
  • 1s start at First Base (1st cone) do AMRAP Squats until relieved
  • 2s at Second Base (2nd cone) do AMRAP Shoulder taps until relieved
  • 3s at Third Base (3rd cone) do AMRAP LBC’s until relieved
  • 4s at Home Plate (4th cone) perform 10 Burpees then run to First, relieving the Pax there
  • Kevin Costner was proud

Mosey to “Swim Lanes”

  • Perform exercise at each of 9 islands in the parking lot
  • Broad jump from island 1 to island 2
  • 20 supermans at island 2
  • 20 big boy situps at island 3
  • Repeato until arriving at island 9
  • Ferocious grunting from One Star between islands 7 and 8
  • Soft Pretzel closes with Mary

Mosey to “Football”

  • Start on the goal line.
  • Run to the 10 yard line: 10 Merkins. Bear crawl back
  • Run to the 20 yard line: 20 Jump Squats. Bear crawl back
  • Run to the 30 yard line: 30 Merkins. Bear crawl back
  • Run to the 40 yard line: 40 Jump Squats. Bear crawl back
  • Sprint from 50 yard line back to goal line

Mosey back to “Field of Dreams” for the Vicious Cycle. Given the complex instructions and difficulty following them, Mighty Mite aptly renames this to Ambitious Cycle

  • PAX travel single file around the bases of a baseball field (jog 3 rounds, lunge walk 1 round, crab walk/bear crawl 1 round)
  • Last 2 men peel off, runs to pitcher mound and performs 5 of an exercise, then rejoins PAX at the front. Repeato for all PAX
  • 5 merkins
  • 5 burpees
  • 5 derkins
  • 5 star jumps
  • 5 heels to heaven

Mosey back to launch. End with Gilbert, Swine Flu, Point Break and Mighty Mite calling Mary. Chopper, One Niner and Wingman join after logging their miles.


  • Loving the cooler weather. With breeze barely felt like we sweat this morning!
  • Sign up for the blood drive. Took me 5 minutes yesterday to do online
  • Soft Pretzel mentioned that Dark Helmet will be Q’ing Arsenal in a few weeks. Come check it out
  • Thanks Olaf for closing in prayer for our country’s leadership, as well as peace and unity during these politically divided times.
  • May we find common ground with our brothers that don’t see eye-to-eye.
  • May we be known first by the grace and love that we show rather than the things we detest

Follow The Panda

“11 for Centurion @jrr_tolkien tour of never been places. Ton of ab work, and we made a video.: Fun, hard morning.” – thanks Mermaid for effectively writing the backblast on Slack for YHC!


In a nutshell, we went old school bootcamp. 2.5 miles of grinding exercises.  Plank jacks, makhtar ndiaye, lots of big-boy situps, decline situps, dragon flags, a
$$ to the curb squats, merkin ladder (regular, wide, diamond, leg raised), wall sits, air presses, boat/canoe, burpees, reverse burpees, sprints, proper lunges (forwards and back) and some hard running.  It was beautiful.


Well, YHC tried finding somewhere hidden, cool, and never explored by the men in black but it was tough.  Centurion is surrounded by busy roads, not much elevation, and oh yes… the Charlotte Catholic deck, which is a workout favorite.  But we gave the deck today. Rain held off, and the ground wasn’t overly wet.  We visited the “Hearing and Balance Center” … two things PAX don’t do well, in our newfound location off Johnston Road. #supportlocal A bit underwhelming of a location, but new nonetheless.

YHC was busy trying not to pass out calling cadence, so the observations from the morning looked like Snuka and Point Break out front, Madison mildly complaining (as usual), and the rest of us pushing pretty dang hard as we all were grouped together the whole time.  Honestly, it’s been a long while since YHC has Q’d as solid a group as this one, who came and flat out put in the work.  It was appreciated and encouraged me to see.  As always it was an honor to lead, and thank you Margo for the invite.

We finished off the COT with a impromptu little video for F3 and F3 Foundation with a short video selfie message of what F3 means to us, as support for the Give 2 Give campaign coming up. Encouraging all men to spend some time reflecting on what F3 has meant to them, who we’d be without it, and what the impact on the people surrounding us has been. If you feel like it, post your own video testimony on Twitter.  There are so many amazing stories of change and impact … 11 of them at Centurion today in fact.

Have a great weekend all…. and oh, my abs are sore to the touch today!


  • Keep Kai, 2.0 of Fallout in your prayers as he recovers from surgury.
  • If you’re interested be on the lookout for thte F3 ski trip out West which is still on.

IPC Week 3 at Cutty

IPC Week 3



Run 400m
100 merkins
Run 400m
90 squats
Run 400m
80 merkins
Run 400m
70 squats
Run 400m
60 merkins
Run 400m
50 squats
Run 400m
40 merkins
Run 400m
30 squats
Run 400m
20 merkins
Run 400m
10 squats
***Run 800m***



Dasher: 34:35

Tanyatine: 38:36

Bottlecap: 41:44

Doughboy: 44:23

Premature: 46:19

Chicken Little: 48:41

Recalculating: 49:16

Deep Dish: 51:05

Mad Dog: 51:17

Popeye: 53:13

Bread Bowl: 55:21

Ghosted: 57:26

C3PO: 57:57

Turnbuckle: 1:20:55



Pretty good work out there of the most part today.  Dasher has the merkin form down to the most compact fluid movement possible, well done.

Chicken and Recalc were great accountability partners and did a great job pushing each other.  Recalc also yelled out at will to “get down” and other various things throughout the workout.

Ghosted picked the perfect time to start posting.  All his posts have been IronPax and the convergence 5k.  Way to start on top.

Great resolve by TB, keep up the great work


I Got 99 Problems, But The IPC Ain’t One

(Thanks to Posse for the title).  IPC came out on Sunday and after 1 look I decided it was time to pull the rip cord.  As my shield lock knows, I despise CSUP’s.  When the risk outweighs the reward, I’m out.   I was on the fence with last weeks shoulder heavy workout, but I did it anyway.  But 300 Merkins reached the risk to high point for me (Or as Rudy so eloquently said on twitter as he was giving Greenwood two middle fingers “IPC has jumped the shark.  Why not make it 1000 merkins.”).   Having completed 250 merkins once at a Hooch q (where we split 500 merkins with a partner) which caused me to miss 8 weeks of upper body work as my shoulder recovered, I knew 300 couldn’t happen for me.  So with that I reached out to Blackhawk Q’s to have a valid reason not to do IPC (because I know my personality and the Fomo would eventually get to me Friday night and I would end up trying IPC against my better judgement).

So with that I decided….what can I do that will suck as much as the IPC, but will be safer and less injury prone.   That’s when I decided it was time to dust off the ole’ 1000 rep challenge Q.  I stole this from my wife a couple years ago and end up running it occasionally.  Rudy has done it a couple times as well with much success.  It’s fairly easy to explain….1000 reps broke out into 10 different exercises with 3 miles in between.  Ok, lets go.



Lap around the parking lot.   Then a second lap around the parking lot stopping at all four corners for 25 Side Straddle Hops in cadence and 12 3-6-9’s (a variance of in/outs).  By the time we were done we completed 100 SSH’s (or 200 according to Wrigley) and 48 3-6-9’s.  Because the 3-6-9 include a hop up on the 3 and the 9, we counted that as 96 reps.  Posse took exception when I went past 12 on our 4th corner to 14, but I reminded him that 12×4 doesn’t equal 100.  He gave me a funny look and I remembered I forgot to tell them we were doubling those reps…..anyways, a lot of words to say we are now 200 reps in.


Another lap around the parking lot (got to get 3 miles in too!) and I ask the pax to find a line.  Paula Abdul’s.  Bear Crawl up two parking spaces for 10 merkins, Crawl Bear back one space for 10 Mountain climbers.   From doing this previously I knew getting to 100 of each would be too taxing on the shoulders and my math had us reaching 100 bear crawls around the 60 mark.   Once everyone reached 60 Merkins, 60 Mountain climbers, and 100 bear crawl/crawl bears, we ran another lap.

To finish out our 40 merkins/mountain climbers we went back to the four corners with 10 at each.  For those keeping count, we are now at 500 reps and about 1 mile in.  Ahead on reps, behind on mileage….lets go fix that.

Mosey through the traffic circle pausing for a quick stretch to let a car clear the round-a-bout (Wrigley took issue with what he thought was too fast of a stretch break).  Instructed pax to stop at each intersection for 12 Dry Docks, 12 right leg pistol LBC’s and 12 left leg pistol LBC’s.  It would be 8 stops in total and about half a mile.  We returned to were we started for a 9th round of 12’s to put us over 100 each.   Now at 1.5 miles and slightly over 800 reps.

Watch check and I see we have 25 minutes left.  I need to get some more mileage in before we move on to more reps.   I thought about parking lot sprints up and down the hill, but at the last minute I decided to go 4 corners with sprints on two sides and recovery jogs (or walk) the other two sides.  I called out that we would do this 4 times total or 8 sprints.  About halfway into our first lap, I decided we needed something to hold us accountable so I decided to make it a beat the Q challenge with 5 burpees per pax I beat on the line.  Wrigley apparently took issue with me changing the rules mid run…too bad, its for your own good.  I ended up beating 1 pax, while on the heels of two more by cheating sprinting the entire last lap in an attempt to catch up.  This made them sprint as well and we all were out of breath at the end.  I’m pretty sure Wrigley was looking for a rock to throw at me when I said we had 5 aussie burpees to complete.  I then made each of us do two more to take the 4th pax burpees while we waited on him to join us.

Mosey to Rock Pile.  2.4 miles at that point and still slightly over 800 reps.  Only 15 minutes to go.  I knew we would do Rock work, but I had to figure out some way to get some running in.  I had pax grab rocks while I was still working on that running part.  Ok…..100 reps each of curls, overhead press, and tricep extension.  When you stop or need a break, you must run to the shed and back (about .2 miles).  40 reps into my curls I saw the other pax were smarter than me.  Instead of taking a break between exercises and going for a run as I had planned, they were switching right into the other exercises without a break.   So instead of doing 40 curls and then running, they were doing 30 curls into 30 overhead presses, into 30 tricep extensions (slick bastards).  Nope, that ain’t gonna work.  We need more miles to hit 3.  Added a new rule….you can only do one exercise at a time.  When you get tired, rock has to go down and you go run…you can’t switch and no taking breaks…you have to go run.  Wrigley took issue with me changing the rules again (and made sure to let me know it).   This meant more running, and more pushing through the lactic acid burn to avoid extra running.   We finished all 300 reps (to get us to 1100) and my watch had me at 3.4 miles.  Short mosey back to COT.  With a minute left we did LBC’s to bank some extra reps just incase my counting was off.  Time.  I proudly announce our 1100 reps and 3.4 miles only to be met by two pax who’s fancy watches say we only got in 2.89 miles.  Well guess what, lets go run boys.  Another lap around the parking lot got us back to COT about 1 minute past and over 3 miles for them and over 3.5 for me.  (Either my watch is inaccurate or I ran more than Atlas and Posse – which I highly doubt).


  • Thanks to those that showed up today.   Smaller groups allow a bit more mumble chatter and there was plenty of it today.  From Posse once again questioning several parts of the Q to Wrigley threatening me due to my rule changes to Atlas…well Atlas didn’t really say much other than to call me a sadistic SOB.
  • I’m pretty sure I’m on Wrigley’s sh!t list now.   Sorry bud.   IPC week 2 gave him some shoulder issues (as I suspected it would for some – I had feared possibly me) and today’s upper body workout didn’t help.  He’s also not a fan of the rules being changed to make the workout more challenging halfway through.  He apparently also had issue with my SSH rep count.   All in all I did a pretty good job of pissing him off today.
  • Posse continued to work hard and be the safety accountability person (and rep accountability person).  Headlamp and lit vest wore throughout the workout.  Good push today.
  • I’ve gotten to know Atlas through our daughters playing softball together so I wanted to make sure today was hard enough for when I saw him again he would say good job (or your an asshole which I also take as a complement).
  • For those that did the IPC today, I hope you didn’t get hurt.  It looked like a workout that would lend itself to some hurt shoulders or pulled pec muscles.  I really hope I’m wrong.
  • Quick shout out to Carb Load for getting the Waxhaw Softball fields playable for today’s games.  Great HIM leading by example on a Friday night.  Awesome job.
  • According to the calendar I’m leading Flash on Monday.  I didn’t realize that until this morning.  The calendar also says Chatterbox has his VQ at Asylum so I would like to take this time to ask the regulars of Flash to actually skip Flash and to attend Chatter Box’s VQ (Sorry Flash site Q’s).  Chatter has put forth an incredible amount of work in a short period of time.  He has stepped out at Q source and revealed some vulnerabilities about his personal life and his struggle to meet friends here in Waxhaw.   Please go support him Monday at 5:15 at Brooklyn Pizza.  If you have time, stay for Q source.  If you stay for flash I will make sure it will suck (take that as it will be really hard if you hate hard or be really easy if you hate easy).

Your boy Chub really came through last night…

9 men posted for a Kevlar workout and the quote in the title.  After the quote we did a quick disclaimer and headed out.

Down to church lot for standard COT type things.

Run over to backroad.  First light 1 burpee, 2nd light 2x double merkin burpees, 3rd light 3x triple merkin burpees, …. 5th light 5x quintuple merkin burpees.  Jog it out to the end.

Go back with jump squats at each light.  Add a jump squat at each light.

Back down road with 1, 2, 3, 4 then 5 Get-Ups or Deck Squats at the first 5 lights then jog it out.

Mosey to hotbox for Lil Hazes, Derkins, and dips.

Mosey to hill across the street.  Triple Nickel with burpees and Mike Tysons.

Head back to launch for quick Mary and done.


Early on the short jokes started with Tiger Rag and his irritated groin stating that I resembled a marauding, sex fiend, dwarf on Game of Thrones.  I’d suggest that’s half true.

Horsehead peeled out on the Triple Nickel.  He said he had an errand to run.  Not sure if that was code for taking a dump, but TR said he had to pick up biscuits.

Orange Whip was out in front all morning even if he was complaining about the Merkins.

Big League Chew was disappointed that Triple Nickel was 5 rounds.  He’s lobbying for it to be 3.

Thanks to Orange Whip on the takeout.



Announcements – Sign up for Blood Drive and Makeshift Marathon, Half Marathon, and 10K.


Diesel Backblast

Warm Up

25 SSH IC, 25 toe taps, 25 SSH IC,25 toe taps, 25 MC’s IC, 25 Moroccan Nightclubs IC, 25 MC’s IC, 15 Moroccan Nightclubs.  Stretching

The Thang

50 Curls in Cadence

50 Coupon Swings in Cadence

25 Coupon Squats in Cadence

15 Merkins on Coupon

25 Coupon Squats in Cadence

15 Merkins on Coupon

Rifle Carry Coupon to Pit of Misery.  On your own, 20 Derkins, 20 Step Ups, 20 Dips.  2X.

Rifle Carry Coupon back to COT.

15 Blockees

50 LBC’s in Cadence

15 Blockees

50 LBC’s in Cadence

Rifle Carry Coupon 50 yards, 25 Squats with Coupons, repeat 4X’s

Back to COT

25 Alpo’s, 2X, 15 Military Presses, 2X’s, Bunch of Flutters and Heels to heaven thrown in between.


Good work by all.


Sign up for the blood drive, only 25 guys, last time we had 75.  Sign up or I’ll be reading aloud a list of Pax who have not signed up at every COT moving forward.  Also, by signing up, Turbuckle has to walk a ton of miles and do other csaup activities.

Prayers for Fusebox’s Dad today

Prayers for Mayhem’s friend

See Posse and Turnbuckle for Sunday stalking  walking activities

Thursdays – Christ Closet folding party and distribution – see Group me for details



Thankful 36’s

Thankful 36’s

As it seems to happen every year when approaching another birthday, it inherently becomes a time of reflection on the past year: the wins, the losses, the growth, or sometimes lack thereof.  When YHC began thinking about this morning’s Q, the time of reflection took over the focus from a planning session for a workout.  2020 has no doubt been a hell of a strange year, and for YHC’s family, this year has shined a spotlight on just how much our life has changed over the last few years.

Five years ago today, YHC was catering a weekend long bachelor party (I used to cook BBQ for a living believe it or not) and had igniter fail in my cooker and took a stout propane explosion right to the face.  That marked the beginning of the end of a three-year run trying to get a company off the ground my wife and I had poured everything we had into…literally everything.  We put all our eggs, and a lot of other people’s eggs into one basket, the company born as the result of our wedding favors (another story for another day).  Our company started struggling financially, and when it crashed, it took everything we owned with it.  Then I burned my face off.  The next week we had both my truck and my wife’s van repossessed.  By the end of the year, our company had sunk, and it took everything we owned to Davy Jones’ Locker.

There are two good things I’ve learned about being at rock bottom:

  1. It is a hell of a strong foundation from which to build
  2. There is no where to go but up

So what does this have to do with a Q for The Brave on a Friday morning you might ask?

For YHC, this morning’s Q was a reminder of the power of F3 and the men who it is comprised of.  My involvement in F3 is approaching 2 consistent years, and the impact it has made on mine, and thus my family’s life is worth reflecting on.  Looking at where I was physically, mentally, spiritually when I re-discovered F3 in October of 2018 is not where I am today.  We were still feeling the residual effects that tend to linger long after the explosion of failed venture, and I can honestly say I probably was not in the best head space – definitely not in the best physical shape.  Enter the High Impact Men of F3:  you have the option to accelerate or quit coming.  The speed at which I chase you fools around SCLT has not improved much, but then again, it is not a race against everyone else.  It becomes a race against yourself.  You get out what you put in.  I am thankful for the leadership, the banter, and the community this group of men has given me.   Days like today put the many blessings of my life into perspective as we comfortably now celebrate another birthday.  So, for everyone who has talked shit, circled back to pick me up on long run, pushed me to the point of throwing up, THANK YOU.

In honor of YHC’s 36th trip around the sun, I dedicated this workout to Thankful 36’s:


Right at 5:30 I was on the verge of a disclaimer (that I now realize I never properly delivered), Soft Pretzel came in on 2 wheels just in time to justify waiting around for him.  Light mosey past AAA and circled up in the office parking lot.

-15 SSH

-15 Imperial Walkers

-5 LSS (figured we would be doing enough of these in the workout)

Active warm-up as we threw in some high-knees and butt kicks as we made our way across Community house behind Cabo Fish Taco to the Wells Building



Starting in front of the Wells building behind the parking desk, we pushed hard up parking lot road in front of the 4 Ballantyne buildings stopping at each of the 6 crosswalks/speed bumps for 6 squats.  Plank at the top to wait for the 6, giving the pax a dose of one more thing Taco Stand is thankful for on this birthday.  Inquired to fellow Pax to join in.  At the top of the entrance to the sidewalk leading behind the buildings, we would start a series of 6 reps to then be completed in at each building and also at the end of the sidewalk, equaling to a total of 36 reps.

Lap 1: Derkins

Lap 2: Step-ups

Lap 3: Big Boy Sit-ups

Lap 4: Burpees (ladder down counting from 6 down to 1)

Upon completion of the 4th Lap, we made our way to the parking deck for a 3 sets of incline sprints.  Gruden’s college legs made an appearance and smoked us on the 3rd and final sprint.

Mosey back to launch where I’m going to claim we hit the 4 mile minimum off fellow pax device. Wild Tukey, Kirby and others all clocked 4+ miles while YHC only hit 3.9.  It’s my birthday, I’m going of their watches today.

Moleskin: Honored to lead today’s workout.  It has taken a few years to get comfortable being able to verbalize my past life and thankful for this group of men with whom I can be raw and honest with.  It’s not the easiest thing to find a group such as F3.  Pax pushed hard this morning.  Solid showing by all.  Sweetwater and Soft Pretzel absolutely crushed it this morning.  Teddy claims he’s had surgery in the last few weeks, but I’m calling bullshit based on how quickly he’s been moving the last couple workouts.  Gruden looked bright-eyed despite taking the reins of the 4:00am feeding.  Wild turkey and Kirby are consistently accelerating.

In closing – my boss happened to send out some words found in an old journal of his father’s and have become a great message to hold close.  YHC is committing to these words daily as I navigate through this next year.


Promise yourself to be so strong that nothing can disturb your peace of mind

To talk health, happiness, and prosperity to every person you meet

To make all your friends feel that there is something in them

To look at the sunny side of everything and make your optimism come to life

To think only of the best, to work for only the best, and to expect only the best

To be just as enthusiastic about the success of others as you are about your own

To forget the mistakes of the past and press on to the greater achievements of the future

To wear a cheerful countenance at all times and give every living creature you meet a smile

To give so much time to the improvement of yourself that you have no time to criticize others

To be too large for worry, too noble for anger, too strong for fear, and too happy to permit the presence of trouble

3 Men vs a girl — who will win?!

YHC is a huge fan of old school stuff — but not the movie, hasn’t seen it.  Little Debbie, sausage-and-egg biscuits, old school wrestling (or wrasslin’) and old school, big-group workouts.  For the last one, YHC has often seen backblasts where the PAX count was 2-4, but he started out with the big Dromedary and Cuthbertson workouts of 20-30 PAX and has often been leery of any turnout fewer than 10.

With the high potential for rain and storms, YHC knew today might be one of those days.  He rolled into Rea View about 5:15 (or so he claims) and sat in an empty parking lot watching the rain from Hurricane Sally dot the windshield.  About 5:27 headlights shine down the road, and a minute later there’s another pair.  Neither was the Q, but there was a quorum.

Some of the best wrestling of the 1980s were the 6-man tag team matches.  The Fabulous Freebirds, the Von Erichs, Road Warriors and Dusty Rhodes.  This mighty trio teamed up in the gloom for a 3-on-1 match versus Sally.

The PAX quickly decided to split the Q and make the most of the morning.



Das Boot with the warm-o-rama

Midriff offered up some rock work with running

Chopper took the leg work with lunges, squats then running.

Midriff tagged back in for some merkins and forward-then-backward running

Das Boot came back into the squared circle for some Mary to finish it up.



Just as opponents trembled when Hawk, Animal and The American Dream strolled into the ring, Sally ran with her tail between her legs.  For 45 minutes, it barely rained and the time flew.  The workout was a solid one and no one melted from the little precipitation that fell.

More than that, though, YHC has heard many times lately the refrains of “more than a workout” and accountability.  YHC may have been looking forward to a nap in the car with the falling rain or not being out and running around on the wet pavement solo.  But Chopper and Midriff showed up and held him in accountable and again proved that you might be out there for others, not just for yourself.  Who do you need to be present for in the near future?

(YHC is also grateful that the Road Warriors from Mecklenburg County didn’t go full Legion of Doom on him and gouge his eye with a spike.)



Embrace the Suck!

The Floater. I have to say this is my favorite AO of all. Each time I Q this site I try and think of ways to make it harder and harder.  I’m not sure how today ranked overall but I think it was in the top 5, at least it felt like that to me!!

5:29, DiCCS given, let’s mosey. Ice 9 was trying to push the pace early on but I didn’t take the bait. Mosey to Pizza Hut and circle up.

SSH – 20 IC

IW – 20 IC

Maroccan Niggt club – 10 IC

Calf Stretch

runners lunge

The Thang:

Duck walk web – You should try it….terrible

1 squat/ 4 Duck walks – 10/40

we made it to 6/24… AUDIBLE!!

Head from Pizza Hut to Another Bad Idea. At each intersection along the side walk do 5 merkins…alternate between wide and diamond.  Easy Button loved this one!! Ha.

From the top of ABI, do one burpee and run to stop sign near the skate park, do two burpees and run back to the top of ABI, do one burpee, back and do two….. Six is in, let’s mosey!!

This is where I took a gamble… we ran from ABI down the sidewalk all the way to Waxhaw Elementary… We all made it and had time to knock out one exercise at the school

Surpentine- Burpee/ Diamond Mike Tyson’s

2-3 each at the end of each line…time was running out.

We knocked that out and headed down Arbor Dr straight to Bad Idea.  I couldn’t not hit that hill, it sucks but it’s good!!

We had about 8-9 mins left and I got reassurance from Easy that we enough time to go down and back twice. Easy Button and Carb Load ran pretty hard, ahead of me easily but my fancy watch said I beat them by 5 secs!! LMAO  If you are any kind of runner, Strava is your jam.  You look at it, compare runs, maybe have the paid version (guilty, Gerber guilty)…it matters. Sorry EB… Gerber May have a solution for you???

After hitting BD we had only about 4-5 mins to get back…we moseyed pretty hard and made it back to COT maybe 30secs over and 4 miles later… On arrival I yelled Congratulations, you all just did ignition!!! 😉

well done guys! We had all three Respects leading the charge today! Recalc may be real close to his fighting weight! The man is working!! Surge and Sugar Daddy (I don’t like saying that or tying it, no clue why) crushed it as well!! I hope I’m in their shape when I’m their age!!!

Everyone that posted today needs to post at Ignition and/or swarm.  You basically did it today and made it….

The Moleskine:

There were no slackers today. If you slacked today you got left in the dark…we kept moving. Thanks Easy Button for picking up Sha..I mean the 6. (Wink)




I hear there is a blood drive coming up? See the news channel, playhouse, Christ closet, IPC, prayer, and any other channel I missed for details…..

Please keep Twinkle Toes neighbor in your prayers.

Keep the country in your prayers as well as police officers. It’s a hard time for both!! Show some acts of kindness, buy a stranger a coffee in line, hold the door for someone….it could change the out come of someone’s day and put them on a positive path!!

Tabata – Table of 9 with the Appropriate Atmosphere

A mix up on the schedule and the planned Q could not.  Finding this out around 2:00 I needed to come up with something.  Oh yeah, it rained all day and called for rain in the evening.  What to do.

Aaron’s baseball scrimmage was cancelled, so he was free and “convinced” him to come.  His first official post.

Well, stay dry was the first thing which came to mind.  Luckily the school offers coverage. What to do…

Tabata!  And with music.   This is where I spent most of the time, picking the appropriate music.  Here was the play list:

  • It’s Raining Men – The Weather Girls (Inspired by Recalculating)
  • It’s Raining Again – Supertramp
  • Only Happy When It Rains – Garbage
  • Here Comes the Rain Again – Eurythmics
  • No Rain – Blind Melon
  • Rain King – Counting Crows
  • Black Rain – Soundgarden
  • Chain Lightning – Rush
  • Chain Lightnin’ – 38 Special
  • Flood – Jars of Clay
  • I love a Rainy Night – Eddie Rabbit



Rain actually stopped (or was just a little misting), so I audibled and added extra mosey in the warmup.

Mosey around both parking lots, stopping for SSH, MNC, mosey, IW, mosey to coverage.  Jimmy Dugans, Calf Stretch, and that thing where from a plank you bring a leg by your hand, then raise that hand up high…both sides.


Tabata – Exercise for 35 seconds, 25 seconds off. After each set, an extra 35 seconds rest.


  • High Knees
  • LBC’s
  • Russian Dips
  • Step Ups with opposite knee high – same leg
  • Flap Jack to other leg

Audibled and decided to mosey around the parking lot.


  • Speed Skaters
  • Dirkins
  • Heels to Heaven
  • Bobby Hurleys
  • Air Ditkas



  • Calf Raises
  • Peter Parkers
  • Donkey Kicks
  • V-Ups
  • Plank Jacks

I realized I did not plan for the extra moseys so no more of that.

Repeated Set 1.

Repeated Set 2.

Supposed to repeat set 3 again, but low on time as I wanted to ensure an end stretch – did a bunch of that.

Started Am Hammers, got through maybe 4 and the alarm sounded.

Focused on Announcements – IPC team Friday, IPC individual Saturday – both at Cuth Middle.  Blood Drive.

Named the FNG – he initially was Buzzer Beater, but that was a virtual name provided during the COVID shut down time and my normal mid-day workouts.  He wanted to experience of being given a name in the inner circle.   Double Dribble.  (We could have done better)

Was proud of him and how he was able to hang with us…   Took us out in prayer.

AND THEN SPACED THE FAMILY PHOTO.  As we are driving back, Aaron said, “Hey, we forgot the picture.”    $#&*^#%  I was not happy.

Oh well.  It’s in the books.  I guess he’ll have to post again to get in the family photo…:)