Author Archive Bottlecap

Impromptu Field Trip

20 PAX gathered at Cuthbertson Middle for a good ole fashioned field trip. One PAX actually got dropped off by his mom wife (oh wait, that was Centerfold at his VQ last night at #ClyentDinner). Speaking of children, the impatient Tupperware got a little ahead of himself by asking about YHC’s DCCS. Settle down young fella. I whip out the DCCS on MY schedule.


  • Plenty of CPR, Cell Phones, and Chap Stick and we even had some headlamps per YHC’s preblast (seriously, please start bringing these on a regular basis just in case)
  • Mosey along path and stop near rocks
  • SSH x 20 IC
  • Merkin/Mt Climber ladder
    • 10 Merks/10 Mts
    • 9 Merks/9 Mts
  • After we did 7, we moseyed into the new side of Lawson via a treacherous nice little path
  • Finished the ladder on the other side


  • At each lightpole along Surveyor General Drive – 10 hand release/shoulder tap merkins
  • Lucky 7s: At Paw Paw Road – 7 knee-ups at top of hill, 7 bomb jacks at bottom of hill . . . Rinse and repeat 7 times
  • CHARIOT TIME: Rubbermaid had a couple chariots ready with 90lbs of weight
    • 2 Indian Run lines: 2 PAX push chariot up front, last 2 PAX, do burpee and run to front
    • We did this 3 times up and back on Surveyor General
    • Return the chariots
  • Lightpole sprints with exercises
    • Sprint to each lightpole and hold Al Gore waiting for the 6
    • Exercises in cadence (mini squats, Bobby Hurleys, one legged dead lifts, slow jump lunges, Scorpion Dry Docks)
  • Return to Middle School path
    • Plank work
    • Jailbreak to COT


  • Thanks to Rubbermaid and Tupperware for having the Chariots prepared
  • Strong push by all on the Chariots . . . That pace on the Indian Run was FAST. Particular shout out to Ackbar, Foundation, Deflated, Dana, Rockwell, and Loafer for pushing the pace
  • Trojan, Gerber, and Easy Button were CRUSHING it on the Lucky 7s up the hill. Well done
  • Nails is getting faster . . . Rumor has it that he is itching to get back to his high school track times and squeeze into those short shorts
  • Much respect to GatorCub, Xerox, and Recalculating for not showing your age at all
  • Posse astutely pointed out to Finch that the length of the hill was about the length of a double in softball . . . Finch gave him a death stare and swore smiled and nodded
  • Mad Dog apparently sandbagged the first part of the workout cuz he had PLENTY of gas in the tank on the last jailbreak
  • Last but not least . . . Frack. I’m a little perplexed that Frack didn’t have any crotchety one-liners today. Did he not like the workout? Was he working that hard? Could he not find a punching bag in the crowd? Or has he finally softened up? #InquiringMindsWantToKnow


  • Dash for Down: Tomorrow (Saturday) at Blakeney. Come out and run/walk or just show up with a coffee and support from the sidelines with the family. THIS is when F3 is at its best . . . BEING the hands and feet in the community and helping others. Well done Rubbermaid for Qing this great event. Looking forward to it. Race starts at 8:30am. Runners get there at 7:30am to meet the Track Commanders (the kids that will ride in the chariots)
  • Next Saturday: At Commitment, we will be “Ghost Running” an 8k in honor of Christina Latini, daughter of an F3 brother who passed away a few years ago at 8 years old. Click HERE to register.

THANKS to Mad Dog for taking us out. Prayers for Xerox’s family as well as the Longo family. Have a great weekend!

Now that you’re done filling out your brackets…

On the opening day of the NCAA tourney, productivity comes to a halt at noon, and we overload ourselves with hoops for the next 12 hours. Some of us have skin in the game with an alma mater to root for, or most have a few brackets you filled out hoping to win some dough. It’s probably not going to take long before most guys’ brackets blow up, but just sit back and enjoy the upsets, that’s the beauty of the next three weeks. It’s one of my favorite sport days of the year and I’d probably prefer to have a beer in hand, but I’ve got my first Q to get ready for. I don’t want to disappoint, so I put in time planning, trying to get creative and throw in a few new exercises. Will I cover the 45 minutes, will I challenge the Pax to break a sweat and groan, we’ll find out soon enough. I’ve got hoops on my mind so I decide to integrate the tourney into the workout. We’re going to stick with numbers like 64/32/16/8/4/2 throughout the session.

On to the workout- The site Q probably has a backup plan as there is definitely some concern if I will be there on time- I have a little history of getting to Clyent dinner after appetizers have been served. I’m happy to say I made it on time, and yes, that was my wife dropping me and Cavalier (2.0) off, since we were short a car today. I hear someone say, “you might be the first Q to get dropped off at a workout by your wife.” another first to go along with my first Q….

DiCCS reviewed, and we are ready for the tip-off


Mosey around to the back of the middle school, Circle up for warmups:

16 SSHs IC

16 Imperial Walkers IC (sort of, I have some counting problems here)

16 Potato Pickers IC

8 Bobby Hurleys

Mosey around the school towards the front at the benches

Like a NCAA bracket, I break the next drill into 4 different regions- Merkins/Derkins/Carolina Dry Docks/Mountain Merkins

We start with 16 reps of Merkins then Derkins, Dry Docks, and Mountain Merkins. Repeat 8 reps, 4 reps, 2 reps. I audible on the mountain merkins (and do half the number since it has 2 merkins per rep)

Mosey over to the long sidewalk near parking lot

Eight light posts, at each post we do an Ab exercise IC, then run to the next post

8 x Flutters, Big Boy sit-ups, Rosalitas, LBCs, Heals to Heaven, Never Cross Dollys, American Hammers, Reverse Crunches

Mosey up to the High School by the wooden benches-

We are going to use the 30 second shot clock for this part-

30 seconds of an exercise (amrap), then 30 seconds of running so on and so on

Dips, Run, Squats, Run, Protractors, Run, Run, Step ups, Run, Bobby Hurleys, Run, Bear Crawl around triangle, Run, LBCs, Run, Russian Dips, Run

Mosey around towards stadium parking lot and back toward shed

Grab some wall, not much time left, have to audible

32 air presses, 16 donkey kicks, 8 Mike Tysons, 4 Burpees

Run back on long sidewalk towards parking lot, Jail break from the last two light poles to parking lot. Al Gores and SSHs to kill the last 45 seconds.



Bottlecap on Q for impromptu in the morning

Not to late to get involved in the Dash for Down on Saturday morning, lots of fellow Pax involved, should be a great day


My first Q- Just like a team who is making their first trip to the ‘dance’, they really just want be respectable and seem like they belong there. VQing is similar in way, you want to make sure you have a good game plan, challenge you fellow Pax and hope they broke a sweat. We didn’t get in as much running as I would have liked, 2.5 miles, not sure where all the time went. Maybe being focused on my weinke, the time went by quicker. The first chest exercises kicked my butt, on paper it did not seem like it would be nearly as hard as it was. I heard some groans, (maybe those were just mine), which put a smile on my face, maybe I did something right. I hope I don’t screw up posting my first BB as well. A lot of scrutinizing of format for BBs in Union Co lately. I’ve been at F3 now for almost three months, so still a relative newbie, I’ll get better but honored to workout along side a great group of guys. Great motivation, makes us want to keep pushing harder every day, not just working out, but in everything we do.

Go Heels! (As a UNC parent, I guess I do have a rooting interest) and yes, my bracket is already busted.

Flash-ing the Abs

22 PAX got thrown a curveball with less running than normal for one of my workouts. With the Ignition crew off campus, we had the whole place to ourselves and as the famous Bruce Dickinson once told Gene from Blue Oyster Cult . . . “Explore the space, I mean really, EXPLORE the space.”


  • Mosey behind Middle School to picnic tables
  • SSH x 20 IC
  • Imperial Squakers x 10 IC
  • Merkins x 10 IC


  • Triple Nickel – Part 1
    • Middle School portico: 10 6-count Wall Merkins
    • Picnic Tables: 1 “lap” bench plank walk with side plank at each end
    • 5 times
  • Triple Nickel – Part 2
    • High School entrance Benches: 20 decline hip slaps
    • Ramp Railing: Elevated plank walk up ramp, bear crawl down ramp
    • 3 times with Hot lap around island in between each set
  • Triple Nickel – Part 3
    • Tennis court fence: 10 balls to wall shoulder taps
    • Bunny hop to net
    • Bleachers outside court: 10 arm hang knee-ups
  • Various plank/ab exercises after each part
  • Finish with a few sprints


  • With Ignition and Asylum promising lots of miles, YHC decided to keep the mileage low and work on our #DanaAbs
  • Great to see some guys I haven’t seen in awhile: Finch, Double-Stuffed, Bullwinkle
  • Love seeing some of the young guns (My Pleasure, Flipper, UAV) mixing it up with the older muskets (Chainsaw, Recalculating, Xerox)
  • Thanks for bearing with me on my explanations of some of the different exercises. With pool season around the corner, it was time to work on some core.


  • Dash for Down 5K: Saturday March 23rd in Blakeney. Rubbermaid is Q for this event. Speed for Need will be pushing chariots. Great opportunity to bring out the family and run along side your F3 brothers and show your kids why you wake up so early . . . Not just about a workout!
  • Operation Sweet Tooth: Posse looking for volunteers to help him organize the virtual run for Christina Latini 8K on March 30th. Actual race is in Huntersville but we will be doing a Virtual Run in this area to show support for an F3 brother who lost his daughter at too young of an age. Visit for more details or hit up Posse

Western Union dog walking club

18 dog walkers took a leisurely stroll at the very plush Waverly shopping center. Since this area doesn’t typically welcome “our kind” the Western Union PAX rolled in with headlamps off and parked on the top floor of the garage. We unfurled the #Cerberus Shovelflag and grabbed 2 slam balls to go play with the dogs.


  • Mosey to far side of lot and circle up
  • Quick Disclaimer: Did not give a full WUC DCCS check since my DCCS I thought was plenty (Cell Phone, CPR w/ Apple Brandy chapstick, YHC wearing bikini-style vest and headlamp)
  • SSH x 15 IC
  • Various Merkins x 15 IC
  • Low SLOWWWWWWW Squat x 20 IC


  • Quick Mosey to grass hill and railings across from QuikTrip
  • Partner Up
    • P1: Supines
    • P2: Crawl Bear up the hill
    • Do each station 4 times
  • BISR (Burpee Indian Slamball Run)
    • 2 lines each with a slamball
    • Last guy in line does a burpee, picks up slamball and runs to front of line dropping the slamball as he passes last PAX
    • Go LONNNNNGGGG way to top floor of garage
  • 3-Man plate work
    • P1: Top of ramp – Derkins (50, 40, 30, 20, 10) and Donkey kicks while waiting for partner
    • P2: Bottom of ramp – Knee-ups x 10, Bomb Jacks x 10, Rinse and repeat while waiting for parnter
    • P3: Overhead run with 45/35lb plate
  • BISR around top deck while waiting for YHC to finish (did our team really get lapped or did everybody mail it in?!?!)
  • Mosey to Hotel fountain
    • All PAX hold Derkin Plank position
    • Pass/Roll 2 slamballs around the circle
    • Do a derkin every time slamball passes you
  • Mosey to COT
    • All PAX hold Plank position
    • Pass/Roll 2 slamballs around the circle
    • Do a merkin every time slamball passes you


  • Not as much complaining as YHC’s last Q at Cerberus; I’m thinking most of the regular A51 whiners PAX decided to stay home post elsewhere
  • Ocho Cinco and Swimmers can BRING it; they were both jumping strong on the knee-ups and Bomb Jacks while YHC was resting on the shorts
  • I’m sure the whole group was crushing it but due to YHC’s lack of glasses and the tears sweat in my eyes, I only saw those 2 who were close to me
  • Taco Truck is more like a Taco Corvette . . . Sneaky fast!
  • Very impressed by Job, who is 15, posting without his Dad, and pushing the pace. Well done
  • Always great to see 2 of my favorites who I RESPECT, Snowflake and ShopDawg . . . Even though Shop was talking about how he has balls that resemble slam balls . . . #ColdPorcelin
  • Appreciate my WUC crew (Deflated, Moneyball, Deadwood, Knish, Das Boot, and the Providence Downs Clown Car Posse) coming up to support the road game Q today
  • Glad to know I made a “list” . . . I believe it was Fiji who has put cross-hairs on parts of the weinke
  • Thanks to Uncle Leo for taking the shovelflag


  • Joe Davis run tomorrow. Still time to join. Workout beforehand? One Star needs another workout
  • Dash for Down 5K: March 23rd in Blakeney. See Rubbermaid for all details around Speed for Need
  • QSource directly after Cerberus on Fridays at Panera

THANKS to Snowflake for taking us out! Have a great weekend gents!

Tom Brady appears at Flash

What other number would show up in the “second half” of Flash . . . #12 obviously. With holiday hours throwing a wrench in timing, 3 workouts rolled out of Cuthbertson Middle this Monday morning. A few PAX even did a double-dip by attending 2 workouts.

DCCS Check: A minute before we “commenced” YHC went through the new/proper safety process (Patent Pending for WUC)

  • D: Disclaimer – I care about you but not responsible if you do something stupid to your body
  • C: Cell Phone – Does somebody have a device on them or at least close by to be able to make a call if needed?
  • C: CPR – Whose lips are trained and not chapped to lay one on one of the PAX? Had to make sure to say IF NEEDED (it is #MTM after all and Damascus in attendance)
  • S: Safety – Give a lay of the land to let the PAX know if we need vests/headlamps


  • Mosey around parking lot while various PAX shut off their car lights
    • SSH x 12
    • IW x 12
    • Merkins x 12
    • MC x 12


  • Grab 3 slam balls and make 3 lines
    • BISR (Burpee Indian Slamball Run): Last guy drops for a burpee, picks up the slamball, runs to front of line, drops the slamball, last guy drops for a burpee, etc.
    • BISR down path behind CMS to stairs at CHS
  • Partner up
    • P1 does Mike Tysons
    • P2 runs to bottom of stairs for 12 knee-up slaps and flapjack
    • 112 total
  • Mosey to tennis court hill for Jack Hill Webb
    • Bottom of hill – 1 merkin
    • Top of hill – Peoples chair on fence with 4 air presses
    • Continue until 10 merkins/40 air presses
  • BISR to front of CMS
    • P1 does Derkin shoulder taps
    • P2 runs 1/2 lap and flapjack
    • 4 times for each Partner
  • BISR back to start
    • Circle up close in plank position
    • 3 slamballs get rolled clockwise/counter-clockwise
    • Everytime ball passes you, do a merkin
    • Switch to crab position and roll slamballs underneath you


  • Well done Jingles, Hollywood, and Dana for making it through 2 workouts this morning
    • Hollywood was REALLY showing the effects of being tired . . . Oh wait, he lapped everybody in the second workout too
  • Kudos to Moneyball for doing the Jack Webb on a GRASSY hill and not complaining . . . Not sure what was more impressive
  • Great to see Kid Rock in Western Union. Looking forward to seeing you out more often
  • I am looking into a group discount for hip replacement surgery for all PAX who want to run as fast as Gerber . . . Good to have you back out at the front of the PAX
  • Nice work by Trojan. Just recently joined F3 and is already noticeably faster. Keep it up.
  • Always fun to have the godfather of #MTM back out. Good to know that even if Damascus doesn’t know which way counter-clockwise is, he still knows the way to Cuthbertson.
  • After a great Patriots win, nice to see some fellow Pats fans in the parking lot; Damascus, Deflated, and new bandwagon fan Easy Button. He claims to be rooting for the Pats (cuz his Dad is smaht) even though YHC seems to remember several smacktalk texts in weeks past.
  • Even better to show up and see Recalculating doing his best Chevy Chase impression from Vacation pool scene (“This is crazy! This is crazy!”) with no shirt on
  • But the best is seeing Mad Dog back to posting. The self-deprecating humor game is pretty strong. It’s great to see the PAX rally around one of our own when he reveals a problem in his life. Mad Dog came clean about not being able to drink alcohol anymore. Without hesitation, every PAX stepped up and told him that we would take that burden on ourselves and start drinking a bit more for him. In all seriousness, great to have Mad Dog out and always appreciate his humor and hard work.


  • Q School happens THIS SATURDAY. 0630 at Cuthbertson Middle School. If you have never Q’d, Q’d 1-3 times, Q’d a bunch and still call a bunch of audibles, or just need to get rights to complete a backblast, please sign up at
  • PRAYER REQUEST: Moneyball shared that he is struggling with the recent addition of their new foster son. Please be in prayer to lift him and Kristen up; that they would have the wisdom, patience, and perseverance to be the great parents that God has called them to be for Marben along with their other kids. Let’s rally around MB and make sure he knows he is not alone in this struggle.


An F3 workout at NIGHT?!?! Believe it!

A world record 4 PAX showed up for #ClyentDinner, the only best nighttime workout in Western Union. With the new time (5:30-6:15pm) and location (Cuthbertson Middle), the hashtag was trending throughout the day on GroupMe.


  • Grab the 15lb SlamBall and start the Burpee Indian Slamball Run (BISR)
  • Last PAX does a Burpee, grabs the SlamBall, runs to front of line
  • Once at Front of line, he drops the SlamBall
  • Last PAX does a Burpee, grabs the Slamball, runs to front of line
  • Repeato until we get to each workout location


  • Burpee Indian Slamball Run (BISR) to High School baseball field
  • SSH x 15
  • Peter Parker x 10
  • Mosey to hill on backside of track in right field of baseball field


  • “Escalator” on hill (1 PAX carries SlamBall up and down, Rotate each time)
    • 40 Jump Squats, 4 x up and down hill
    • 30 Jump Squats, 3 x up and down hill
    • 20 Jump Squats, 2 x up and down hill
    • 10 Jump Squats, 1 x up and down hill
  • Mosey to WELL LIT football practice field for Ab work
    • 10x Flutters with arms over head
    • Rotate PAX holding SlamBall
  • Partner work
    • P1/P2 runs to other side of field; does 5 high 5 merkins
    • P3/P4 does SlamBall side toss on knees
    • Flapjack x 3; 2 side tosses and 1 WW2 weighted situps
  • BISR to high school parking lot
    • 4 corners to light poles
      • 20 Dry Docks at each
      • 1 PAX brings SlamBall each leg; Rotate
      • Meet back in middle for plank shoulder taps; 10 IC once 6 arrives
    • Ab work
      • 10x Rosalitas with arms over head
      • Rotate PAX throwing SlamBall in air x 4
  • BISR to parking lot gates
    • Supines
      • 10x with SlamBall between legs
      • Rotate PAX x 4
  • BISR to front of high school
    • Timer: P1 Frog Jump with SlamBall 40 yards-ish
      • P2, P3, P4: Derkins, Dips, Box Jumps
      • Rotate
    • Ab work
      • 10x with SlamBall on top of shins
      • Rotate PAX x 4
  • BISR to Middle School parking lot
    • 4 lightpole sprints
    • Rotate PAX carrying SlamBall


  • Quick announcements about Waxhaw Service Project and Cerberus convergence start time/location (6:00am at Waverly)
  • Happy Hour at Queens South followed; 3 PAX for a couple beers . . . With a photobomb from Lt. Rubbermaid
  • YHC took us out with a prayer of thanks for 2018 and a request for F3 to reach more Sad Clowns in 2019. Keep your eyes open to invite others
  • ClyentDinner will continue to meet Thursday nights 5:30-6:15pm at Cuthbertson Middle; please invite those who give horribly lame excuses about not being able to post in the mornings

Jingle Bell Rock/Gear

12 PAX dressed normal and tried to avoid the rain and the scary clowns of Waverly.

ANNOUNCEMENTS (Stolen from Gypsy – Reorganize to align with priorities)

  • Moneyball and his M officially get their new son, Joseph, today. Let’s lift them up in prayers and deeds to ensure they feel loved and Joseph feels welcome in his new community (STAY AWAY FROM GROUPME JOSEPH!)
  • Church On The Streets (COTS) needs volunteers for first Sunday in January (1/6). Click on this link for more details:!/showSignUp/20F0D4AABA82CA7FE3-2019
  • Convergence on Monday: Flash, Asylum, and Ignition will all meet at Cuthberton Middle School at 6:30am. 1 hour workout. Doughboy on Q
  • F3 Foundation – A few PAX attended this luncheon yesterday. Unbelievable to see a group of men dedicated to being LEADERS in the community. Men of ACTION. Inspiring to see and hear some of the stories about what F3Metro PAX have done in the lives of some of the homeless organizations in the area. CHALLENGE FOR 2019: What can F3 Western Union do to make something OUR OWN next year? Who is willing to step up and lead/help and start putting our “Hands and Feet” to work in our area?


  • Mosey to front of MS
  • Disclaimer disclaimed
  • SSH x 20
  • Merkins x 15 in various positions
  • LSS x 15
  • CDD x 15


  • 6 Gear stations underneath awning at high school near stairs
  • Partner up with equal prowess
  • 45 seconds of work / 10 seconds to get to next station
  • 1 – Full curls – 35lb dumbbell
  • 2 – Plank rows with 25lb Kettlebell
  • 3 – Kettlebell swing – 35lb Kettlebell
  • 4 – Halfway curls – 45lb dumbbell
  • 5 – Shoulder press – 40lb dumbbell
  • 6 – Plank rope wave – Battle rope
  • 3 rounds of trying to beat your partner
  • In between rounds, run down stairs, 3 burpees, and run back
  • After Round 2, we had a pause for some Christmas music
  • “Jingle Bell Rock” – Hold weight above head for entire song. Each time “Jingle” is sang, do an overhead press
  • After Round 3, we ran behind high school for 6 inch planks with 4 100 yard sprints
  • Bring gear to car
  • Mosey to front of MS
  • 20 Dips
  • 20 Derkins


MOLESKINE: Great work. Not a lot of mumblechatter (probably since I’m usually the one starting it and I was out of breath trying to keep up with Hollywood). Thanks to Hooch for helping me with set-up. Kudos to Bread Bowl who was at the front of the PAX on the runs. Hopefully everybody will be able to shampoo their hair, or at least rub their bald spots since some of those weights were a bit much. And I don’t think “Jingle Bell Rock” will be looked at quite the same way again. Thanks for letting me lead (back to back). Hope you weren’t bored.

COT – Prayers for Moneyball’s new family and for Ackbar this week as he leads his church during Christmas time.

“That’s a BAD IDEA fellas”

10 PAX nearly got mauled by a pack of rabid German Shepherds at #TheFloater.  Or at least that is what flashed before the eyes of one very surprised gentleman on the mean streets of downtown Waxhaw.

YHC rolled into the parking lot with one eye open after staying up late and nodding off watching the Red Sox win yet another crazy game.  #5MoreWins.  Following the Red Sox motto, my intent was to #DoDamage.


  • Mosey to the other side of the tracks to open parking lot near Waxhaw Women’s Club (get your mind out of the gutter . . . not that type)
  • Stuttering disclaimer given
  • SSH x 20
  • Imperial Squawkers x 10
  • Merkins x 10
  • MC x 15
  • Plank Jacks x 20
  • One-legged knee dips x 12 (most PAX quit at 10 . . . #NoHalt)


  • Start the mosey to Mount Thin Mint (aka “Bad Idea”)
  • As we turn the corner, a gentleman was walking 3 BIG German Shepherds on the sidewalk
  • He just kept saying “That’s a bad idea fellas!”
  • We each stopped to pet the adorable creatures quickly hopped off the sidewalk and ran by him on the street
  • Continue to the school while discussing if that dog walker was a prophet and he really meant WHAT WE ARE ABOUT TO DO is a bad idea
    • Wall-sit with air presses x 30
    • Supines x 20
    • Railing squats x 20
    • Supines x 20
  • Continue to Mount Thin Mint for some partner work
    • 200 Merkins and 300 Squats
    • P1 runs up hill to cemetery and considers taking a dirt nap returns to flapjack until total reps complete
  • Mosey to back of school for more partner work
    • P1 does side steps ups on Jersey Barrier blocks
    • P2 does railing crawl up ramp + 10 supines and returns to Flapjack
    • 4 reps each
  • Mosey back to start with some plank work and an AYG run up to the smell of Bacon bridge


  • Smaller crowd with less mumblechatter for sure
  • Most of the talk centered around the dogs and the Bad Idea premonition
  • Great to see Rudy and EHarmony back out after some time away
  • Nice work by Dana throughout, especially the last AYG run up the hill . . . He commented that I gave him a double take when I saw him chase me down . . . #SprintingForBacon
  • Well done by Foundation and Dancing Bear setting the pace all day
  • Doughboy continues to say he is a Clydesdale but he’s shedding his mane quickly . . . Would have been fun to get Bread Bowl’s commentary on the dogs
  • Southern Belle was in a full stretch on the railing crawl . . . #DidIHearAGoodfellaJoke
  • Posse and Xerox were sneaky fast on the hill today


  • THIS SUNDAY at 10:30am:  Forest Hill is holding an outdoor service at Cane Creek Park.  David Chadwick will be preaching live (see Dana for more details)

Novel Idea: Gear at a Gear workout

20 PAX for a gear workout at a gear AO . . . Imagine that!

With a full dose of Q Juice flowing, YHC woke up at 0315 with all sorts of thoughts of what he could do to his weinke.  After much toying with and fiddling around with the weinke, finally got out of bed at 0430.  Headed to the new well-lit Five Stones AO to see how I can implement the weinke with as much sleep-deprived anger as possible.  SURPRISE SURPRISE, when I arrived at the AO, there was actually gear there to use.  Imagine that!  YHC had heard some horror stories of this AO only being able to work in aerobic and pelvic thrust exercises.


  • Disclaimer given #FormPolice
  • Mosey to other side of parking lot
  • Big 10s x 20
  • Merkins x 5
  • MC x 10
  • Plank Jack x 15
  • Bobby Hurleys x 20


  • Station and Partner work
  • 10 Stations all with gear
    • WW2 sit-ups
    • Plate thrusters
    • Curls
    • Rope
    • Shoulder Presses
    • Weighted squats
    • Kettlebell Swings
    • Figure 8s (with Kettlebell between legs)
    • Jump Rope
    • Sand bucket shrugs
  • Timer: One group runs over and back of Chiseled Mountain x 2
  • All other groups do their station until Timers are back
  • Rotate BUT before you do, 10 Hand-Slap merkins everytime
  • Mosey before 2nd rotation
    • Timer group only runs over Chiseled Mountain once
    • 5 Bobby Hurleys before rotating
  • Move to Plank/Merkin/Weight circle
    • Each PAX planks in tight circle
    • We passed 2 weights clockwise and 2 weights counterclockwise
    • Everytime PAX passed a weight, do a merkin
  • Mosey around Chiseled Mountain and back to Squat/Weight circle
    • Each PAX holds squat in tight circle
    • We passed 8 weights clockwise for a couple rotations and then counter-clockwise for a couple
    • Everytime PAX passed a weight, touch the ground
  • Finish with an AYG sprint to Monroe the other side of the parking lot


  • Shake n’ Bake was about to kiss me high five me when I called an audible on Hand-Slap merkins only to want to kill me when I called the same play
  • Damascus does not follow the rules of Asylum (no talking during workouts) . . . It’s amazing he could lift any weights while he was talking that much . . . Oh wait
  • Great to welcome another Boston sports fan into the mix.  Welcome FNG Minuteman . . . People thought it was cuz he was wearing a UMass hat but somebody might have talked to his M for intel on him
  • Kudos to all the guys doing a pre-run this morning.  Must have been 10+.  Impressive.  Lots of skinnier/faster dudes out there like Jingles, Wedding Singer, Deadwood, Zinfandel, Shake n’ Bake, Damascus, Rubbermaid, Dana
  • Great job to Fuse Box and Banjo for starting this workout and already have it be this successful!  Thanks for the leadership and the passion to make this a success


  • Five Stones is starting a Men’s group study on Wednesdays at 0615.  Perfect timing for you to attend Chiseled and then roll into the study and grab some free breakfast (right Dana?)

Thanks to Damascus for taking us out in prayer!

Hurricane Flo – Fundraising AMRAP

25 PAX gathered at Impromptu to help raise money for F3Carterico and their great cause to help their local community after Hurricane Flo.  Kudos to Zinfandel who was the #DancingIdiot and Rudy who was the #1stFollower in a last minute push to get our area PAX to run laps for something more than just bragging rights . . . This time, the PAX ran hard so we could make those who pledged $/lap, to really feel the pain of a late-night drunken decision to pledge.


  • Pretty cool to roll into the parking lot and see 4-5 shovelflags and all the PAX dressed in Red (albeit YHC’s red shirt was smelling like Doughboy’s gloves in the laundry so red shorts would have to do)
  • Disclaimer and Instructions given re: AMRAP protocol
  • Mosey backwards on AMRAP course explaining stations and performing some exercises


  • AMRAP (As Many Reps As Possible)
  • .5 mile loop around Middle School
  • 7 Stations
    • Derkins x 20
    • Bear Crawl length of football field portico
    • Dips x 20
    • Donkey Kicks x 20
    • Overhead rock carry for too long length of light poles and back
    • Jump Squats x 20
    • Burpees x # of laps completed


  • Pax August September
    Banjo 4 4
    Bottlecap 3.5 4.2
    Breadbowl 3 3.1
    Chicken Little 3.5
    Damascus 4
    Dana 3.1 3.4
    Dancing Bear 4 4
    Dasher 4.4
    Deadwood 4
    Deflated 4.1
    Doughboy 3.5 4
    Easy Button 4 4.1
    Foley 3.4 3.5
    Foundation 4.1
    Fusebox 3.5 4
    Halfback 5
    Hollywood 4.5
    Hooch 4
    Jingles 3.5
    Joy 3.4
    Legalized 3
    Maddog 4 4
    Moneyball 4
    Posse 3.4 3.5
    Radar 2.5
    Recalculating 4
    Rockwell 3.5 4
    Rubbermaid 4
    Rudy 2.2
    Southern Belle 4 3.6
    Stub Hub 4.2
    Wedding Singer 3
    Xerox 3
    Zinfandel 3.1 3.1
    Total Laps 85.6 91.3


  • It was a SMOKER today; the course didn’t have an easy section
  • YHC kept thinking of how HalfBack got 5 laps in last time . . . Impressive but where were you today?
  • I would say the course won BUT the obvious winner was F3 and the community
    • F3 Carterico:
      • Over $2,000 was raised and the number is still climbing
      • Excited to see additional videos of the impact they are making in that community . . . Well done fellas!
      • You can still donate; check out their website:
    • F3 Western Union:
      • 25 guys showed up but others who couldn’t even make it still donated
      • Great to see SO MANY different guys stepping up in different ways . . . Proud to be a part of this group #Sappy
  • Great work by Dasher pulling everybody along this morning
  • Nice work by Fuse Box shaking off the ghost of Moneyball and getting to 4 laps despite substituting lunge walks
  • The number of PAX who got to 4 laps is very impressive (14 out of 25)
  • Awesome to see some of the newer/Kotters/injured/2.0 PAX still pushing to complete the next station . . . #LotOfHeavyBreathing
  • Thanks to those who brought out the speakers to have at the different stations . . . Special shout out to that terrible music by the burpees
  • Great to see Radar . . . SANTA!


  • Bonefrog Obstacle Course event:  Nov 10th in Concord.  Western Union has put in our own team.  Need more PAX.  See Deadwood for more details.
    • Asylum:  Launching Monday.  Wesley Chapel Brooklyn Pizza.  0515-0600.  Transporter and Damascus are Site Qs.  Medium to High Intensity with some gear
    • Ignition:  Mondays at Cuthbertson Middle.  0515-0615.  Min. 4 miles plus bootcamp.  We will COT with Flash PAX.  Hollywood and Halfback are Site Qs
    • Chiseled:  Wednesdays at Five Stone (1117 Cuthbertson Road).  0530-0615.  Gear workout with minimal running.  Fuse Box and Banjo are Site Qs
    • Open Door:  Sundays at Five Stones office.  0700-0800.  Studying Acts Chapters 14 & 15 this week.  No pre-reading necessary.  Come and participate with other flawed men as we try to build each other up to become better husbands, fathers, and community members
    • Sanctuary:  Mondays at Brooklyn Pizza.  7:30-8:30pm.  Come out and enjoy a discussion along with some beer and pizza

Thanks Mad Dog for taking us out!