Monthly Archive April 2021

A Round of Exercises are Better Than a Round of Shots (on this morning anyway)

YHC was on the schedule to clock in as this week’s bartender at Last Call.  Being my first time at Last Call I did not know what to expect.  I did not know if it was going to be more Tom Cruise’s cinematic masterpiece “Cocktail” or the culture defining “Coyote Ugly”.  Once Posse and Noonan saddled up to the Marvin Ridge watering hole I knew that it would be neither of these.  After discussing the Spring Break exodus that everyone was on this year and inquiring if One Star had even posted at Last Call yet, it was time to get going.  As a SOB’er in Waxhaw land YHC tried to follow the local customs so as to not offend the natives and a clumsy attempt at DiCCS was given.

After a short mosey and a standard warmup here is what went down.

The Thing

While scouting the AO YHC noticed a paved walkway from the parking lot to the front of the school that had a few set of small stairs.  And at the front of the school there are coincidentally several benches.  So for starters YHC was going to have guys pair up.  P1 run up the walkway and stairs to the front of the school, do 18 dips (in honor of the Masters) and run back.  P2 does flutter until P1 returns and flapjack.  Seeing as there was only 3 of us YHC told Posse and Noonan to stick together and I would be the odd man out.  As I was heading back from the first run I pass Posse who tells me he is turning it into a grinder.  I laughed with Noonan as I returned that Posse was Q-jacking me but it was actually a good idea and worked out better.  We did this for 3 rounds and then did another 3 rounds substituting in derkins and heels to heaven.

After this was done we moseyed to a corner of the parking lot where YHC had set up 4 cones in a large square.  The object of this was to have 4 groups of Pax cycling through the exercises listed at each cone with one of the cones acting as the timekeeper.  This would obviously have been difficult with 3 guys so we stuck together.  Starting with cone #1 which was the timekeeper we ran a lap around the drive thru lot in front of the high school.  YHC asked if anyone had a watch to time us upon which Posse stepped up.  We ran this lap in 1:45 which was then our time to spend at each of the other stations.  The other stations consisted of Cone #2 = hollow body hold, Cone #3 = merkins and Cone #4 = 4×4’s.  As we got going YHC quickly realized that 1:45 straight on each was going to be a tall task so we broke them up in half with a short rest in between.

We had enough time to go through the cone circuit twice with about 3 minutes to spare.  Time to head back to launch and Posse asked if we needed to grab the cones.  Nah, YHC replied I’ll grab them on the way out (maniacal laugh in my head).  We mosey back to launch at which point YHC exclaims “Now sprint back for the cones” which actually led to Posse calling me a bastard…a badge that I will wear proudly with honor.  This time return to launch for real, 1ish minute of plank and finito.



I thoroughly enjoyed getting out to this new AO.  And while I get to workout with Posse and Noonan from time to time it was great to workout with them in a smaller gathering like this.  A few cursory observations from the morning.

  • Right off the bat Posse was giving me a hard time for not being CPR certified.  Once a weasel shaker, always a weasel shaker I guess.
  • Noonan was crushing the circuits, especially the merkins.  There was one point where it was the last 10 seconds of the merkin stations and I was struggling to do a variation of a Cobra that would somehow vaguely resemble a push up and I look over to see Noonan cranking out several in that last bit of time.
  • Speaking of the merkin station, as were working through the last set I made the comment that the goal of this was to get to muscle failure.  Posse commented that happened on the first set…same here my friend, same here.

Thanks fellas for putting in hard work and pushing me to as well.  And thanks to Noonan and One Star for allowing me to man the bar at Last Call.

Do Over

3 #respect-ful pax joined YHC for a do-over of last week’s weinke, unknowingly.  YHC was unable to join last week, so, with a slight modification here and there, we were good to go.  Maybe even…better to go.

The Thang

Disclaimer – quite thorough, given the seasoning of this group of pax


  • Single arm rack carry – L
  • Prying squat
  • Single arm rack carry – R
  • Prying squat
  • One-hand swing – L – 15 reps
  • Windmill – aka Sharon Towers – 10 in cadence
  • One-hand swings – R – 15 reps


  • Double swings – 10 sets of 6 reps – EMOM

Easy Strength (pax choice of reps, as needed)

  • Deadlifts – 3 sets of 10
  • Renegade row – 3 sets of 3
  • Press – single or double – 3 sets of 3
  • Explosive merkins – 3 sets of 10

Snatches – Viking Warrior

  • 20 minutes EMOM, 5-7 snatches at top & bottom of each
  • such as: 5 during first 5 minutes, then 6, then 5, then 4 during subsequent 5 minute blocks – totaling 200 snatches

Round it out

  • Waiter carry – L
  • Waiter carry – R



Functional Strength Challenge (FSC) – May 22 – deadlifts, pull-ups, and snatches.  Pax, Meathead, & Respect classes.  See preblast for more details.


As a late substi-Q and having missed last week’s Q (thanks for covering, Voodoo), YHC wanted to see how it compared in actuality vs in planning.  Added a few more minutes of snatches (you’re welcome) and ran out of time for the squats (you’re very welcome).  YHC rated it “good” overall.

Welcome back #kotters to Beetlejuice, recently healed up and pried off the couch.  Glad to have you!

Uncle Leo staked out the Meathead location for us, which is preferred for the carries, of which we did some but not as many as planned.

Frehley’s Comet joined us about halfway through the Neupert sequence, after having warmed up at Stonehenge.  Said something about it being “easy”.  (Or maybe I’m confusing it with the snatch discussion…)

Good work gentlemen.  Honor being among you.


High Tide

It’s Raining?!

Another week, another Clyent Dinner

Because of the “April 1 Q Challenge” I thought Boitano was on Q

However, Boitano was

Which quickly became apparent at 5:29pm.

So with less than a minute to go it also became apparent that a lot of guys had already been on Q this month and were like:

So we looked at 8 year old Speed Bump and said:

and his reaction:

And off we went!


Mosey around parking lot to front of middle school

  • SSH, Merkins, Calf Stretch, Imperial Walkers

The Thang:

Run to the tables behind the middle school

Dip Web

  • 10 Dips legs out, 10 Dips, legs in
  • 20 Dips legs out, 20 Dips, legs in
  • 30 Dips legs out, 30 Dips, legs in

Run along back of school to the path

  • Burpee mile practice
  • 5 burpees every light pole to Rudy’s Shed and back

Grab a rock

  • 10 curls at light pole
  • 10 shoulder presses at next light pole
  • 10 bench presses at next light pole
  • run to path that leads to gravel lot with rock
  • rifle carry back


  • 20 curls at light pole
  • 20 shoulder presses at next light pole
  • 20 bench presses at next light pole
  • Rifle carry to side path and back to light pole
  • 20 curls at light pole
  • 20 shoulder presses at next light pole
  • 20 bench presses at next light pole

Mosey to COT for Heals to Heaven / Flutter Web

  • 10 H2H / 10 Flutters
  • 9 H2H / 9 Flutters
  • 2 Merkins

Run to next corner of lot

  • 8 H2H / 8 Flutters
  • 7 H2H / 7 Flutters
  • 2 Merkins

Run to next corner of lot

  • 6 H2H / 6 Flutters
  • 5 H2H / 5 Flutters
  • 2 Merkins

Run to next corner of lot

  • 4 H2H / 4 Flutters
  • 3 H2H / 3 Flutters
  • 2 Merkins

Run to next corner where we started

  • 2 H2H / 2 Flutters
  • 1 H2H / 1 Flutter
  • 2 Merkins

Run to front of Middle school

  • 10 Derkins / 10 Step Ups
  • half lap around parking lot
  • 10 Derkins / 10 Step Ups

Run Back to COT

  • Plank for final 45 seconds



We got sprinkled on a few times during the workout.  Elsa must not have signed on for rain because “It’s Raining” was heard many times  with this exact expression:

Pretty funny and cute

Orkin, The Beans, and Rock were playing with a frog right before we started.  We we get to the front of the middle school and somehow the frog made it with us.  Clyent Dinner is not frog friendly so he had to go in the bushes

Hats of to Speed Bump for Qing a workout on the fly to save Clyent Dinner from being the workout that brought down the 1 Q April Ship.  Streak still in tack.

Great to see SCUBA back out.  I know you’ve had some calf issues (seen today at Homecoming) but now that your shoulder is feeling better everyone else better watch out.

I think everyone’s triceps are still hurting after the 120 dips to start

Well done everyone

Such A Bad Idea

What a beautiful morning to get out and bathe in the pollen that is suffocating right now.  8 very fit guys and 1 fat feller showed up for a nice 4 miler at Homecoming.  As we were ready to start Recal looked at me and growled “I am waiting for some damn Clydesdales to pull in”.  Yep you and me both buddy.   I at least knew Zinny Boy would play in the back with us as he was up late last night in the sauce and stirring up trouble on the Ol Crest of the Briars Facebook page.  I gave the disclaimer and checked to make sure we had a CPRer on hand as I am a month into Keto, just had my Johnson and Johnson one shot yesterday and I am allergic to everything on God’s shiny green Earth.  Off we went on a long opening Mosey.


That Thang:

Warm up in the back of the school with some stretching, Merkins and SSH’s.

1st Exercise: In big parking lot in back run down to curb Merkins x10 back pedal back to curb at start for Bobby Hurley’s x10.  Five Rounds.

Mosey to Alcove in back for 1/2 Web of Merkins and V-Ups. Mosey back to front of school to bottom of the hill.

I pre-apologized to the guys that this exercise would be bad.  Start at bottom run to the top of the hill and do burpees at bottom do a 30 second plank hold each round.  First round 10 burpess, then 8, 6, 4 and 2 burpees each round at the top of the hill.  That hill is simply miserable.  I’d like to name it Mount Misery.  Marketing Department please make those changes.  I think Gerber successfully lapped us all on the lovely exercise.  This also inspired my title of this backblast.  Let’s mosey to basketball courts.

Everyone was pretty gassed at this point but let’s line up for some suicides.  Worked in some V-Ups and Big Boy’s in between Suicides.

Mosey to front of school for some partner work.  Partner 1 runs while partner 2 completes 100 speed skaters, 100 Bobby Hurley’s and 100 Squats.

Mosey back to start for 3 minutes of Have a Nice Day!



It really was great to lead this group this morning.  We had some good banter with the group.  It was good to learn about Honeycomb’s son Chum as we were going through the exercises.  He is on a college fishing team hence the name Chum.  Also had some great discussions afterwards at Coffeteria.  Discussions ranged from Wolverine is a maniac on a mountain bike, breaking your putter in a round of golf, Nascar(Scuba Steve has been to every track in the country) and buying ticket for the new soccer team in Charlotte.   All in all a great morning to get out with a great bunch of guys.  I’m sure you all didn’t mean to call me all those potty names on Mount Misery as well.


Rockwell is permanently moving Off the Chain to Wednesday nights.  Locations may change but will always be Wednesday’s now.

Waxhaw Clean Up is next weekend with Coffeteria to follow.  Bring blowers, rakes, gloves bags etc…….

Some call it skipping

I knew I was in for a bit of a challenge today, as I was dealing with some late night disagreements between the M and 2.0 teen, leaving
me with only 5 hours of sleep before the Q.  I was tossing and turning between the disagreement and what I was going to Q.  In the end with this group of guys it doesn’t matter, they take you at your best and your worst, which I appreciate.


  • Asked the Pax, should we go left to start or right.  Complaints started right from the beginning when folks didn’t want to go left because of the gravel, so they picked right.  Well, I really wanted to go left, but only partial, so this became a political discussion right from the beginning.
  • Mosey from the parking lot past the circle half way to the bridge and back to the circle
  • 20 Side Straddle Hops
  • 10 Imperial Walkers (cut down from 20 after Fuse looking like he wasn’t liking to do 🙂 )
  • Calf stretches
  • Upward Dog / Downward Dog
  • 10 Merkins
  • 20 Plank Jacks
  • Pants Splitters (Foot by hand) stretch

The Thang

  • Tried to ask the PAX to start with door number 1 a burpee at every tree on the right to the rock pile or
    door number two.  Since the first selection didn’t work out, they chose burpees, but since that is not what I wanted
    to do, we did what I called slow high knees to the rock pile, but some called it skipping.  This took a toll by the time
    we reached the rock pile.
  • Grab a lifting rock
  • Rifle carry to a parking spot
  • Mosey to a small hill for 7’s (Burpees on top, jump squats on bottom)
  • Mosey back to parking spaces, where we will do 4 exercises and run a lap around the parking lot.
  • Round 1
    • 20 Mike Tysons
    • 20 Dry Docks
    • 40 Shoulder Presses with Rock
    • 20 Moroccan Night Clubs
    • Run a lap
  • Round 2
    • 20 Low Slow Squats with Rock
    • Lunges from parking lot end and back
    • 2o Prisoner squats (hands on head, down each leg 10 times)
    • 100 Toe Raises, broken up 50 at a time
    • Run a lap
  • Round 3
    • Rifle carry to the gym set for some rare pullups
    • Three rounds
      • 5 pull ups (need to start getting back to 10)
      • 20 rows
    • Rifle carry back to parking spots
  • Round 4
    • 20 Big Boys
    • 20 V Ups
    • 20 Thread the Needle , 10 on each side (holding up on your side, bring 1 arm in air and back through other side)
    • 20 Side Lifts (10 on each side for those obliques)
    • Run lap
  • Round 5
    • 50 Triceps Extension with Rock
    • 20 Curb Dips
    • 10 Plank pushups (in plank position, pushup off elbows)
    • Run a lap
  • Round 6
    • 50 Chest Presses with Rock
    • 10 Merkins
    • 10 Side to Side Merkins (Lean to each side and pushup, repeat)
    • 10 Curb Merkins, tapping each hand on curb after each Merkin
    • Run Lap
  • Rifle carry to bring Rock back.
  • On six, call out exercise Chainsaw and High hat
  • Mosey / Jailbreak back to COT (race between deep dish and Fuse, nice job)

The Moleskin

Like I mentioned, I was super tired and distracted going into it, but you can do no wrong with this group and was able to put my distractions
and tiredness past me.  Great job gentlemen.

Thanks gentlemen for helping me provide some challenges today.


Waxhaw cleanup 4/17
Waxhaw Trail Run 5/1

What’s the hook?

5 PAX met at Kohl’s for a brand new route designed with love by Bunker. Fit the second week in a row the route avoided Marvin altogether but that did not deter or diminish the conversation: shoes, vacationing, beach recs, 23-mile marathons and the heavy reliance on the sensors built into vehicles. PAX also realized a gate is down in lesser Longview allowing for easy access to run that short loop. The Somerset hook raises some questions but you can’t call it the hook route if you complete the circle. Great morning for a run, but hopefully the humidity stops at this. (It won’t.)

It’s only 15 Seconds!?

5 Strong men joined YHC this morning for what turned out to be a leg-heavy beating.

Showed up thinking there wouldn’t be anyone joining me as the parking lot was empty at 5:05 but soon after I thought that, Dasher comes rolling in for a 3/4 mile pre-run around the MS. Slowly other PAX showed up and all of a sudden it was 5:15:15…  Oops! Got a little carried away with my DiCCS… and that will be the theme for the rest of the workout as those precious 15 seconds came into play, not once but two more times.

Warmorama: 3/4 mile mosey around front of schools and over to the parking lot by the stadium. Typical stretches, Downward Dog, Glidah, Upward Dog, high plank Jacks X 10, Low plank jacks X 10, Upward Dog and a Calf Stretch.


Short Mosey to the street light at the stadium for :45 sec interval sprints X 5 up toward the entrance of the HS as far as you get in time allowed (first interval ended up being a full minute so there is the second time we were + :15 seconds) and then slow Mosey back to starting point with a 1-ish minute breather before R/R.

Mosey over to HS Cafeteria entrance for partner work,  picking up Premature’s shirt along the way and allowing a little more time for Gerber to take a “load” off at the stadium shed.

partner 1 does Dips on wooden benches (Impromptu PAX were using the cafeteria tables so we used the wooden benches instead) while partner 2 runs 400 meter track around island. R/R until 200 Dips reached.

Next were 150 X Irkins, 100 Step Ups and 100 Staggered Squats (We moved over to the cafeteria tables for the last two now that the Impromptu PAX had carried on elsewhere)

Mosey to Rudy’s Palace for some wall work. (Peoples Chair against the wall while doing 50 X air presses IC and then 50 X jabs IC.

Paula Abdul back up the yellow brick road to COT with 5 X Merkins up and 10 X Speed Skaters back. Had to recover about halfway in due to time and ended up :15 seconds after 6:15. And that completed the final extra :15 seconds.


BC, Gerber and Dasher led most of the way as usual any time they post and providing much wanted (and sometimes annoying) push to the rest of us “normal” guys.

Dunkin in only his second F3 workout (nursing a foot injury by the way) pushing hard and staying with everyone. Kid will be leading the way soon enough.

Premature, my Wildebeest brother, working hard, even with a knee injury that has plagued him for a while now.

Way to go fellas! You inspire me and anyone else you come into contact with. Thank You!

Announcements: See also Impromptu BB for  official announcements…

Prayers and best wishes for Rubbermaid and Hollywood as they embark on a 50 and 25 mile respectively race up and down a mountain this weekend. Good Luck and see you at Ignition on Monday…


WTF… Waxhaw Trail Fest Saturday May 1st at 6:00 a. Sign up! You will regret it… $10 registration and shirt orders forthcoming.

Ricky Bobby took us out in prayer





These Pax had a fever for more “Rifle Carry”

Its Spring Break! The kids are ready to go have fun……So this BB will be Short and Sweet.

The Thang

Quick version—-We started with some intense merkins, air squats..and rifle carrys etc……..moved on to partnering up for  150 Curls, Overhead Presses, Chest presses, Squats …while the other partner–you guessed it Rifle Carries….Our upper body was toast. We moved on to some more exercises and Centerfold said “Sugar Daddy if we do more rifle carries I will shoot you with the rifle”…that was the “nice” version…….so guess how I ended the workout????????


With only 6 pax it was a great time to let loose and have some fun–and get a tough workout in…. Mumblechatter is one of the great things I really enjoy about F3…today the Pax were funny, working hard and having great fellowship! Thanks to Centerfold, Brutus, Elmers, Mayhem, and Chastain for the laughs! and getting the weekend off to a great start. Awesome effort today by everyone!


Mayhem-possible company switch—interview’s today

Good health for Centerfold’s Mom…..

Continued fellowship today at Stacks with Centerfold and Mayhem—-great guys!



WTF is May 1st








21 men showed up this morning between Impromptu and Swarm to celebrate the 99th day of the year. The weather was fantastic and the overall mood of everyone seemed light. The reason I chose to celebrate the 99th day of the year is that I had no idea what other theme to use or what other significance April 9th had in history. (other than Robert Jenkins ear being cut off by the Spanish Guarde Costa in the Caribbean , later being the catalyst for the war between Brittain and Spain) – but how do you build a workout around that? So 99th day of the year was the theme and I set out to do 99 reps of each exercise but upon thinking about that for half a second, 99 reps seemed rather aggressive, so I just picked 4 areas to workout with a total 99 reps at each area.

The Warmup

Moseyed from the COT to the front of the High School

33 side straddle hops

-Calf Stretch

-Runners stretch

-33 Merkins

-33 LBC’s


Moseyed over to the wooden benches

-33 dips then  took a lap around the Geeb Jungle (look on google  maps, that’s what it’s called)

-33 step-ups then took a lap around the Geeb Jungle

-33 Incline Merkins then took a lap around the Geeb Jungle


We then Moseyed over to the overhang area with the steps by the high school

we did 3 sets of

-11-donkey kicks

-11 big boys

-11 drydocks

Each set followed with a lap around the path and up the steps with a burpee counter at the end of each

-Calf raises on the steps while waiting for the six


We then Moseyed over to the front of the middle school.

-33 heels to heaven then ran to overhang by the bus lot and bear crawled under the over hang and back to front of the middle school

-33 LBC’s then ran to overhang by the bus lot and bear crawled under the over hang and back to front of the middle school

-33 American Hammers then ran to overhang by the bus lot and bear crawled under the over hang and back to front of the middle school

Moseyed back to COT, did 30 seconds of flutters and called time.



Keep Rubbermaid and Hollywood in our prayers as the do their ridiculous run up Crowders Mountain

Next Saturday downtown cleanup in Waxhaw

Memorial day some guys are doing the Murph. Kid Rock is trying to organize training for it. Look to Playhouse or News channel for info.

THE Moleskin

This was only my second time leading a workout at this site. I really do like this site, there are a lot of options and areas to get a good workout in. Thank you to Chatterbox for asking me to Q this site and thank you to all the Pax who came out to support me on this wonderful morning.



Completing the Square with that guy from the Gazebo

On a beautiful morning in Downtown Matthews, nine Pax gathered to begin their journey. They would soon be joined by one……

Here’s what we did:

  • Mosey to the Mobility & More Parking lot and circle up
    •  Side Stradle Hope
    • Imperial Walkers
    • Mountain Climbers
  • Mosey toward the Pizza Peel benches- however there was someone already sitting there so didn’t want to scare her with this motley crew
  • Audible towards the stone circle near the Library- while ignoring the ominous snoring coming from the Gazebo
    • At the stone circle:
    • 10 Decline Merkins
    • 10 stepups (each leg)
    • 10 dips
    • Repeato, except incline Merkins
  • Mosey towards the corner of the Library- and we turn around to find that Safelite has joined us to bring us up to 10! Apparently he had been sleeping in the gazebo last night to ensure that he made it to Peak on time, and just missed his alarm. Much rejoicing was had, and we began the main Thang:
    • Begin a Four Corners ladder
      • Begin with Corner 1, with 10 merkins.
      • Run to Corner 2, and do 10 Carolina Dry Docks
      • Back to Corner 1 for merkins, then 2 for CDD, then add Corner 3 for 10 Burpees (ugh)
      • All the way back to corner one doing every exercise, then to corner 4 for LBCs (yes doing the exercises at every corner)
      • All the way back to the starting corner, hitting every station, and then to complete the square by running every corner, including corner 1 on the back end (exercise was 10 squats).
      • Run all the way back around the building, making sure to stop at every station.
      • Split up and run around the building to find Hot Corner, who went back for some more pain
  • Woof. From there, mosey back to Pizza Peel, and grab some wall
    • People’s Chair
    • People’s Chair with arm raises
    • People’s Chair holding arms straight out the entire duration
  • Back to Launch and finish up with some Mary




A good crowd out today for a good beatdown. The burpees on Corner #3 really helped to bring the pain for everyone.

Hot Corner joined us for his first site visit- Apparently F3 Mint Hill was trying to get in touch with their feelings or stretch or something and he wasn’t having any of it. He was out front steadily pacing us- and also loved the four corners so much, he went back for more. Glad to have you out, hope this is not your last visit to Peak.

Spammer also showed up for the first time! He’s become a consistent presence at Mountain Goat on Fridays (5:15 at South Charlotte Middle) and he decided to stretch his wings and fly onto bootcamp workouts. A lot less running today, with a lot more burpees.

Smokey and South Paw were out front leading the pack as usual. South Paw’s got the stride of an antelope- which helps trying to keep up with the force of nature that is Smokey.

Gullah and Beaver were looking strong the whole way. I hope to one day grow up to be as cool as Beaver- I would say the same about Gullah, but he roots for GA Southern, and that’s just gross.

I also have a confession- Safelite didn’t sleep in the gazebo. But upon arriving fashionably late, he proceeded to run around downtown Matthews until he found us (dedication!). Next time we’ll hide for the first 20 minutes so he ends up running around for 3-4 miles, and eventually has to link up with the Sparta guys.

Slim Fast and Sensei were there as well, talking through how to fix America’s broken political system, or determining the theological implications of different kinds of BBQ-  or something.

Prayer Requests

Continue to pray for Slim’s buddy Chris who is continuing  to recover from a stroke. He has made good progress but still has a long way to go.


Thanks Sensei and DAS BOOT (Lois) for letting me lead- always a pleasure to be in the Gloom!