Monthly Archive September 2020

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…:)

I would do anything for love

Meatloaf called for a last minute Q late yesterday. Everyone knows I love a good substitute Q and I jumped at it. With a route set and approved by the pax I tucked myself in bed nice and early to answer the early morning alarm.

on arrival YHC saw 5 shirtless pax moseying away at 5am.

sitting around alone YHC thought, “I could run with the locals if I needed too”. But voodoo came out of the gloom and joker pulled in with a min to spare. We waited for a few incase there were some late arrivals. Seeing none, we launched.

route went east on bevington, right left right left to strawberry lane, left on 51, all the way down to bay brook, right and you’re back on bevington. Woah! Like Magic were right back where we started.

YHC planned for 2-3 2miles at tempo and the boys helped me stay on pace. Tks guys.

Rain didn’t keep 8 from getting in the miles with smiles this morning. Great job everyone

this BB is for voodoo. #nantanguilt

obviously, I would do anything for meatloaf. Both the food and F3 pax. Tks for the opportunity to lead.

peace out

ps: I was not sure who the 5th beetle was in the early crew. Shout out below.

pps: sign up for the blood drive or MM will come take blood from you himself.

Graduation Day!!

To be honest it was the longest 11 weeks of my life and a very tough 2.5 years.  But Qing this site on this day was pure joy.  I’ll come back to this.

WU: Mosey, some stuff and some other stuff,  certainly like incorporating the runners stretch into the warm up

The Thang:  Mosey to the lights.  20 speed scaters and 20 jump squats every other light.  Mosey to the neighborhood next to the school.  7’s ish  on the hill with burpees at one side and jump squats on the other,  10CDD in the midde.  Mosey to the school, was going to utilize the signs but scratch that, mosey the back sidewalk.  6 Merkin shredders at each light,  till the tables.  Do some step ups and head back.

Moleskin: Everyone worked hard we got 3.1miles in,  chatterbox continues to impress me, love the fact that MASH is a thing, Mayham keep killing it.  Back to my earlier point.  Last 2.5 years have been the toughest most challenging time in my life.  My wife went through Cancer and multiple surgeries,  I was in school, and I have 3 daughters all of which are in full blown puberty.  If it was not for my faith and my network of friends I would not have made it.  We say it all the time but we mean it,  F3 is so much more than a work out, that the smallest part.  Its the iron sharpens iron, its the support, its the growth you get when real men are in and part of your life.  The relationships I have because of F3 are irreplaceable.  I was on cloud nine this morning thinking about my friends and I was grateful! Thank you to all the men who have supported me,  challenged me and been part of my life for the last few years.  I would not be the man I am with out you and am looking forward to the continued friendships and the challenges we face,,,, together.




I know. I know! As my 2.0s would say. We took a long time to get back to you. Well we hope it was worth the wait. Our apologies for leaving you in such suspense but we had to figure things out.

As most of you know we put the impact local race together quickly. It was an upstart renegade run with hooligans that had way too much fun.  And were going to do it again! We don’t know what next year will bring. Will it be more professional…. probably not. Will there be more fun and people involved absolutely!

So here is how all of the donations broke down and were distributed to make an impact here in our local area:

Charity Amount
Rice N $ 500
Classroom Central $ 1,000
Church on the Street $ 1,000
Alexander Youth Network $ 1,000
Turning Point Church(food bank) $ 1,000

Please take a moment to search them up and take a look at how these organizations impact your local community.

We would like to thank all of you for being there and or donating. There are some people who need special thanks:


Iron horse who designed the logo and had the tshirts printed.

Bratwurst who was the race course designer and set up all the cones.

Frasier who supplied the coffee we so desperately needed.

ALL the ladies of FIA !

The amazing Gypsy and his roving Speed For Need Chariot.


Strawberry and Kirby

P.s. In the same spirit and fun my good friend Tuck has developed another renegade race that you can impact a local charity:

So what are you waiting for sign up!

Truckin’ time at the Body Shop

Long Haul kept the PAX truckin’ at The Body Shop, hearkening back to his days as Site Q of Devil’s Turn — side runs, backwards runs, side skips all made for happy PAX.

Back to the little track!

Laps around the little kids’ track and plenty of exercises, while welcoming some new faces from the SOB regulars.  Bienvenido, Chippy and Mighty Mite!

Boatload of merkins

Lots of merkins for the first day back at 0530 launch time.  Unfortunately, the message of the new start time was not received by all.  (Ahem, Midriff.)

The human burpee

9 pax posted this morning at Meathead on a pleasantly cool morning. YHC showed up at precisely 5:29.55 due to an alarm clock issue (I hit snooze). #cobains The struggle to get back into the swing post-BRR is real.

After throwing a few bells on the ground and shaming Uncle Leo into taking a 24, I gave a thorough disclaimer and explained the workout.


  • SSH x 20 IC
  • 20 swings
  • Windmill x 10 IC

Main Event (2:30 per round):

  • 15 swings/15 goblet squats/1 merkin
  • 15 swings/14 goblet squats/2 merkins
  • 15 swings/13 goblet squats/3 merkins
  • 15 swings/3 goblet squats/13 merkins
  • 15 swings/2 goblet squats/14 merkins
  • 20 swings/1 goblet squat/15 merkins – (added 5 swings to get to 250 for the workout)

Time for a bit of Mary: 1:00 elbow plank, :30 recovery, 1:00 glute bridge


Thanks to Hoover for the takeout this morning.


  • Sign up for the blood drive or you answer to Mighty Mite. As he explained this morning, you’re going to give blood – one way or another.
  • Swole, Meathead, and Olympus are all looking for Qs. The rules are pretty simple for now – 250 swings on weekdays, 400 on weekends. Go with whatever rep count you want and mix in some accessory exercises. As Uncle Leo said this morning, the hardest part is coming up with music you won’t get made fun of for.
  • Keep an eye out for more information on the F3 Foundation. In an effort to make it more professional, they’re going to be hiring a director and are launching a $200,000 fundraising campaign in October. If you can contribute, please consider it.


  • High Tide came up with the idea behind this workout a couple of weeks ago and I’ve been sitting on it until I had the opportunity to use it. Apparently, it’s based on a Dan John article and he calls it the human burpee. I haven’t read the article, so can’t tell you why. I can tell you that it’s the closest YHC is going to get to a burpee. If you have any complaints, please email him.
  • As always, thanks for posting at Meathead and for following my lead. We have a strong crew of regulars and are seeing some new faces as well. Now, we just need to kill that stupid sandbag workout that poached Wild Turkey. Friday really is a better day for it anyway…
  • The pax were having fun with the numbers this workout. We’re going to have to rename Uncle Leo Rainman or something.



Chiseled BackBlast

At the best lit site in the AO, 12 pax got to choose their own adventure.

The WarmUp:

Quick mosey, then a Popeye special of rapid 10 reps each…

SSH, Merkins, SSH, Imperial Walkers, SSH, Mountain Climbers, SSH, LBCs, SSH, and I think a few others

Stretch with Dugans, shoulders and tricep stretches

The Thang:

3×15 shoulder tap Merkins with little bricks, broad jump 10 yd, 3×15 American Hammers with little bricks, broad jump 10 yd, 3×15 palm-away curl to press with little bricks, then lap the parking lot with little bricks.  Rinse & repeat two more times.

Ask the crew to choose if they want more running or big weights.  They chose poorly…

3×15 4 count zombie curls with coupon (curl, then push coupon straight out and return).  Rest after each set with 10 foot release squats off the coupon.

15 arms to heaven with coupon (chest press, then situp with shoulder press).  Rest after each set with legs at 6″ off the deck.

3×100’s with little bricks (10x curls, 10x palm down curls, 10x standing flys, 10x forward flys, 10x shoulder press, 10x bent over row, 10x bent over tri’s, 10x bent over flys, 10x boxing with bricks, left stance, 10x boxing with bricks, right stance).  Rest between each set with various mary.  Took us to time.

The Moleskine:

Early morning, well lit and safe parking lot means no head-lamps needed.  Proved with the pax that you not only don’t need a lot of space, but you don’t even need to run to get the heart rate up (arms to heaven, high paced 100’s).  What does that mean?  No excuses, no jaw jacking, awesome workout.