Author Archive Bottlecap

Bro-lympic Team competition #WINNING

27 men came to stomp on and make fun of Participation Trophies at Dromedary on a 100% humidity morning.  After YHC’s preblast called out all the competitors, I was interested to see who showed.  Not To my surprise, there were only a few that took the morning off for good reasons.  #DoctorsNote.  Thanks to some brainstorming with Foundation the night before, YHC tried to implement some friendly competition into the workout.


  • Disclaimer given prior to launch about not suing F3 cuz we have no money or Marvin Ridge but they are flush with cash
  • Short mosey to front of parking lot with 90’s Rap on the BoomBox #IceIceBaby
  • SSH x 15
  • Imperial Squawkers x 15
  • Tempo Merkins x 10
  • Mountain Climbers x 15


  • Mosey to back of parking lot where lots of weights await
  • 7 different stations set up with 2 weights each . . . Heavier weights at first station and getting progressively lighter down to seventh station
    • Weights consisted of 45lb buckets of sand, 45lb plates, 35lb dumbbells, 30lb kettlebells, Cinder blocks
  • 4 PAX to 1 station and partner in teams of 2
    • Team 1 does exercise while Team 2 runs around island at top of parking lot with weights
    • Flapjack x 2 rounds
    • Cumulative total of reps wins
    • Winners move up a station and split partners
    • Losers go down a station and split partners
    • Round 1:  Handslap merkins
    • Round 2:  World War II situps
    • Round 3:  Partner jumps over planking partner
    • Round 4:  Burpees
    • Round 5:  Squats with weights (other team runs backwards up hill)
    • Round 6:  Derkins on planking partner
  • Winners’ Rewards = Grab weights and mosey to my “FamilyTruckster
  • COT for some Mary
    • Heels to Heaven x 15
    • Diamonds x 10
    • Hourglass x 10
    • Amy Grant x 10
  • DONE!


  • Kudos to the group for being able to pull this off with my usual poor minimal explanation
  • Thanks to the guys getting and returning the cinder blocks (Goodfella, The Grease Monkey, Rockwell, Run Flat, Halfback, Delta)
  • Great to have some of the Cuthbertson crew venture away from the comfort zone (Hooch, Longhorn, Big 10, Foley, Duck Dad, Easy Button, Moneyball)
  • Jingles was back to his usual SJT (Standard Jingles Time) after a few days of posting early
  • Happy Birthday to 2.0 Tupperware (or is it Rubbermaid)
  • Nice work by 2.0 Epsilon staying towards the top groups
  • StubHub and Halfback are doing a great job pushing each other to post often . . . They are getting Fast
  • Great to see Soft Pretzel pushing through an injury
  • Shake n’ Bake and Boucher are country strong . . . and not slow either
  • Das Boot and Bratwurst claim to be runners but didn’t see much issue with them running with those weights
  • Hollywood and Dasher continue to set the pace . . . Way not to slow down so we can catch you
  • Much respect for Johnny Utah for the effort each week (and for taking us out with an awesome prayer)


  • F3 Pool Party Friday June 8th:  Please find Signup Genius link on Slack and/or GroupMe or reach out to Soft Pretzel or Transporter for more details
    • Please sign up so we know how much beer and pizza to get
    • $40/family goes to benefit The Sandbox charity
    • 8-10pm at Lawson neighborhood pool
  • Shake ‘n Bake on Q at #TheFloater Thursday morning at 0530 in downtown Waxhaw
  • Delta on Q next week at Dromedary

This is Bushwood, and we never “Crawl Bear”

21 PAX never touched the parking deck at Cerberus but still managed to celebrate #NationalWhineDay with a full carafe of Merlot(s of complaining).  Since Cerberus is situated in the mean streets of Waverly, YHC had to coerce some Waxhaw gang members to join me for the 2 hour horse-and-buggy ride north.


  • Since we were in Corporate land, a full and robust disclaimer was given
  • Mosey across parking lot
  • SSH x 15
  • Merkins x 10
  • IW x 15
  • LSS x 15


  • Mosey behind Truliant to the railing
  • Hill Partner work
    • P1 does side-to-side Supines
    • P2 does 2 laps up and down grass hill
      • Crawl Bear up the hill
      • Bear Crawl down the hill
    • EDITOR’S NOTE:  PAX commenced with Whining leaning towards INSUBORDINATION
  • Flapjack for 2 rounds (Q audible to 1 lap on second round)
  • Mosey to apartment area with some SSH along way
    • EDITOR’S NOTE:  Dirty Bird is a mind reader
  • Escalator on hill by retention pond
    • 40 Merkins, 4 laps up and down hill
    • 30 Merkins, 3 laps up and down hill
    • 20 Merkins, 2 laps up and down hill
    • 10 Merkins, 1 lap up and down hill
    • EDITOR’S NOTE:  Alf crushed the hill.  Noticed SEVERE modification on this exercise (apparently PAX are afraid of ant bites)
  • Mosey to half wall circle in front of hotel with SSH along way
  • Derkin circle
    • All PAX hold Derkin Plank position
    • 1 PAX bunny hops around entire circle
    • For each PAX that passes, a Derkin should be performed
    • Continue until all 21 PAX bunny hopped around circle
    • EDITOR’S NOTE:  Forgot that you #CitySlickers don’t see bunnies so the Bunny Hop form was shaky at best
  • Mosey to roundabout by houses with SSH along way
  • 10 Trees
    • Run to bottom of hill (10th tree) and do 10 Merkins
    • Run back to roundabout and do a Burpee
    • Run to 9th tree and do 9 Merkins
    • Run back to roundabout and do a Burpee
    • Continue until 1st tree and 1 Merkin
    • EDITOR’S NOTE:  Hollywood smoked the hill.  The whining either died down for this part or my ears were clogged with sweat
  • Mosey back to COT
    • Finish with some Mary including Amy Grant x 20 which was a real crowd pleaser stumper . . . #AmyHasItAllOverJLo
  • DONE!


  • 2 FNGs:
    • Homer:  Welcome Brian.  Former Navy.  Current Lawson resident.  Look forward to having you in the mix with us
    • Eggcellent:  Welcome Brandon.  Former Cali kid (think Bill and Ted).  Current construction manager.  Nice job putting in the hard work today
  • Convergences:
    • Saturday:  0700 at Calvary Church
      • 3 Medal of Honor citations throughout the workout
      • PreBlast Link
    • Monday:  Speed for Need & Patriot 5K
  • F3 Pool Party to support The Sandbox:
    • Friday June 8th at 8:00pm
    • Lawson Pool
    • All F3 members welcome and encouraged to bring wives and 2.0s
    • $40/family includes Beer and Pizza
    • Please RSVP so we know how much pizza and beer to get
    • Signup Link


  • Thanks to Transporter for pushing me to Q at this site . . . Lots of opportunity
  • Thanks to my fellow WUCies for making the trip north to support my Q . . . At least a few people got my sense of humor
  • Solid whining by some guys
  • Terrific modifications by a few guys
  • Great work by all guys
  • Come on down to WUC sometime . . .Would love to have you Q . . . All our AOs are accessible by car if you don’t mind some dirt roads

THANKS ASTRO FOR TAKING US OUT!  Have a great Memorial Day weekend fellas

Forget the Clock and Grab a Rock

POSTED ON BEHALF OF HOOCH (last time before he gets his own login credentials):

22 PAX (one with a Classy ‘Stache) woke this morning for a nice run and a little lifting.   Everyone seemed to enjoy/endure with not a ton of #mumblechatter.   And if it wasn’t for all the “clock watchers” who like to speak up, we may still be there doing bleachers.  It seemed to hit all the sore muscles created on Monday with that “Stupid Log” idea, special thanks to BC.   Also, this was actually the alternate workout due to the awesome turnout this morning.   The other beat down (of a smaller group) will now have to wait.

Warm-up – Disclaimer and Introduction. (I did better counting this time)

  • Plank/Plank Stretching
  • 20 Merkins
  • 20 Potato Pickers
  • 20 SSH

The Thang – And off we go:

  • Light poles from the Parking Lot – 10 Merkins and 10 Plank Rotations each light – Mary
  • Grab a rock and Mosey to Corner – Partner Curls (150), Partner Thrusters (150), OH Press (100) while alternating partner ran to the steps, up, down and back. – Mary
  • Mosey to the Track – Bleachers one way with 20 Dips at the bottom of each as time expired.


Beautiful morning to celebrate a good butt kicking.    There is a weirdness to all of this as one feels by Qing that he is graded on the amount pain he can inflict on his fellow brothers.   Like “Fight Club” minus the fighting.

And several PAX fought through today.   Too many to really name them all.

Dasher, Hollywood, Halfback and Easy Button appeared to lead the way.  At least from my view further back in the pack.  BottleCap hung back a little with his new “Craft Fair” FNG Fred.   Everyone else powered through with little to no complaining and limited questions.

I truly thank everyone for enduring, encouraging and doing their best to enjoy a good hard workout.

Special Shout out to Craft Fair Fred who made his first workout.  I feel Fred will definitely be back once the soreness wears off.  He definitely did not skimp or modify much at all.  Well Done #MeatBall.     Fred grew up in Sweden, hence we now have MeatBall.  Please contact MeatBall with any Marketing needs.


  • F3 Family workout 9:00 Saturday the 12th
  • F3 Lawson Pool Party will be June 8th – $40 to cover with Funds going to Sandbox

Wrap up and Prayer:

Thank you BottleCap for taking us out

Logging one mile

25 PAX were really excited to see the long-forgotten logs make an appearance at Flash.  To show our joy, we decided to do a victory lap around Cuthbertson Middle with them.  Other than the FIA PAX mentioning snakes, poison ivy, “creepy critters”, rat traps, dead lizards, the trailer in the parking lot, and long grass, there were hardly no complaints which is typical for this group . . . We just show up late, smacktalk shut our mouths, and do work.


  • Quick 1/2 lap mosey to other side of parking lot
  • Full disclaimer given about not listening to YHC or the complaints from the PAX
  • SSH x 20
  • Merkins x 10
  • CDD x 10
  • Imperial Squawkers x 20


  • Mosey to logs and team up in groups of 4
  • 2 PAX on the log
  • Mosey to rock pile for other 2 PAX in group to grab a rock (Yes, EVERYBODY should have a rock or a log)
  • Weinke calls for ONE lap around Cuthbertson Middle and High school campus
    • 2 partners run with log while 2 partners run with rocks
    • At every light pole, do a called exercise x 10
    • Every 1/10th of a mile, switch from Log to Rock or vice versa
    • Plank or Mary at end of 1/10th
  • Exercises included
    • Overhead Press
    • Thrusters
    • Curls
    • Thrusters
  • Made it back to parking lot with enough time to return everything
  • Supermans x 30
  • Various Planks x 10 seconds


  • Judging by the amount of complaining, apparently the logs were a big hit
  • Thanks to the grown men and Moneyball for helping dig out the logs from the long grass
  • The PAX stayed together nicely today allowing for lots of mumblechatter
  • Great work by Goodfella, HalfBack, Hollywood, Deflated, Rockwell, and Easy Button at the front most of the workout
  • Jingles and Damascus appeared to be running with the log by themselves which was impressive
  • Moneyball tried rolling the log at one point which looked like a bowling alley
  • Too many PAX and not enough time to write about everybody today
  • Congrats to Recalculating for getting his “Respect” shirt one year early


  • Sanctuary:  Tonight at Brooklyn Pizza at 7:30pm; Discussing Bonhoeffer and picking next study.  Come join the discussion and enjoy pizza and beer
  • F3 Family workout:  This Saturday 5/12.  9:00-9:45am at Cuthbertson Middle.  Bring your wives and kids.  We will have a couple different bootcamp options that are age appropriate
  • Open Door:  Sunday morning Bible study group.  Meeting Sundays at 7:00-8:00am at Five Stone office.  We are off on Mother’s Day.  Next discussion is Sunday May 20th talking about John Chapter 12.

Thanks to Mad Dog for taking us out in prayer.

Don’t mess with the Zohan

Published on behalf of Hooch:

16 PAX graciously survived a morning fast paced workout and big Calorie Burn (unofficially probably the largest). There were no “no hand” merkins or planking but still a lot up and down that would have made the Zohan proud. From initial moaning to almost complete silence, the burn was definitely felt by everyone as the beautiful morning ended with sweat, groaning, and fatigue. I felt content with only my 3rd run at leading as the workout appeared to kick more butt than the other two.

I initially started this BB on Friday but as I am required to “work” at work, I was unable to complete. Saturday was shot with kid’s actvities leaving Sunday evening my only chance. At least in that time, BC’s pressing matter of which laptop to buy ended with a purchase of a used 1982 Commodore 64 off Craigslist.

Warm-up – Disclaimer and Introduction. (Counting issues)

18 SSH
20 Potato Pickers
19 Imperial Walkers
20 Merkins

The Thang – And off we go:

Off to front of school for Light poles – 5 laps stopping at all 9 lights – 10 Cross Mountain Climbers + 10 Row/Shoulder Tap Planks, 10 Bonnie Blairs, 5 Carolina Dry Docks, and 5 Bomb Jacks at each
Mosey to Hill – 15(in/out/reg – 5 each) Merkins at the bottom, 2 Burpees at the top x 4
Mosey to the Track – Bleachers one way with 20 Dips at the bottom of each

Wrap up and Prayer:

Thank you MoneyBall for taking us out


Good to see everyone working hard and struggling as a group for what became a daunting workout.

Shout out to BottleCap, MoneyBall and Dasher for continuing to lead the way and provide Molly as the rest struggled and straggled in. I feel it is only a matter of days before the young Easy Button and Cyrus will be right there up front each and every workout.

Everyone else did their absolute best to keep pace with those three. Doughboy, Akbar, Posse, Rockwell and Gatorcub were right there toughing it out. Everyone killed and felt dead at the end, with extra #Respect going to Gatorcub, Xerox and Foley.

And have you guys seen Finch? A new and smaller man out there. Well done Finch, keep doing what you are doing as we are all happy to have you out there sucking wind with us.

There was a Shampoodle appearance, it feels like he only shows when I am Q but that may not be so.

-Sunday Bible Study resumes at Five Stones 7 a.m. next Sunday
-F3 Family workout Saturday the 12th at Cuthbertson Middle 0900-0945; bring M’s and 2.0s
-Xerox was gifted his #Respect shirt from Posse

Can I wear your varsity jacket?

28 PAX showed up on a (yet another) brisk morning.  As we stood around in the wind gusts, most PAX were VERY vocally asking for an earlier than 0530 start time but we had to wait for Moneyball.  Not sure what transpired, but MB came back from back from Dasher’s car wearing Dasher’s clothing.  It was dark but I’m pretty sure it was his letterman’s jacket.  #Awkward  Good luck to Dasher getting that back.


  • Cranked up the boombox with 80s rock and mosey to front of Middle School
  • Karaoke on the way
  • Disclaimer given
  • SSH x 20
  • Merkins x 20
  • Imperial Squawkers x 20


  • Mosey to bus overhang and plank up in front of pillar
    • Plank with hands on pillar
    • 6 count merkins
    • More plank work
    • Mountain climbers with hands on pillar
    • People’s chair with air presses & toes/knees/shoulders/head
    • More 6 count merkins
  • Mosey to high school side entrance hill
    • 40/30/20/10 bomb jacks on bottom of hill
    • After each set, run backwards up hill 4/3/2/1 time
    • Some Mary
  • Mosey to front of middle school and grab bench space
    • Reg Dips x 10, Left Leg up x 10, Right Leg up x 10
  • AYG to the side lot and partner up in groups of 4
    • Goal was 2 vs 2 to create some competition #TooTiredToExplainTo28Dudes #QFail
    • Lap around lot with 2 stations (counter-clockwise)
      • Box jumps over 7 picnic tables
      • 30 Merkins
      • Mini-AMRAP for 7 minutes
    • Lap around lot with 2 stations (clockwise)
      • Box jumps over 7 picnic tables
      • 30 Carolina Dry Docks
      • Mini-AMRAP for 5 minutes
  • 2 Minutes of Mary
    • American Hammer x 20
    • Amy Grants x 10


  • Usually I like to write something about every PAX at the workout . . . Good problem is that we have so many PAX that it’s impossible to write about everybody
  • Keep coming out!  We are working on an idea to have 2 Qs when group gets crazy big
    • Great to see Big 10, Red Rider, and Shop Dawg back
  • Red Rider even brought an FNG . . . Welcome Gaylord (Joe)
    • Gets his nickname from dating “Mr. Larson’s” daughter . . . Narrowly avoided being nicknamed “Pea Shooter”
    • Kudos to Dirty Bird and Frack (?) for thinking of Greg Focker


  • HELP NEEDED:  Posse and Bottlecap are participating in a “Vendor Fair” to showcase and tell people about F3.  Can you give 45 minutes of your time this Sunday 4/22?  Or can you help create/print items prior to the event?  Shifts available from 11:30-4:15pm at the Lawson clubhouse.  Reach out for more details.
  • SANCTUARY:  Tonight at Brooklyn Pizza in Wesley Chapel at 7:30pm.  Discussing Bonhoeffer over beer and pizza
  • COMMITMENT:  This Saturday Posse will be Qing.  Please sign up as a “Virtual Runner” for Operation Sweettooth 8K to support an F3 brother who lost his 8 year old daughter 2 years ago to a rare heart condition.

Thanks to Moneyball for the takeout!

“We STOP for Burpees” in WaxVegas!

Posted on behalf of Goodfella . . . Who after 2 years in F3 STILL claims he doesn’t have a login

This (delayed) Backblast comes after some “corporate” peer pressure from @Moneyball and @Bottlecap, which is ironic in and of itself! Since @Moneyball missed some major workout details in his Ghost-written BB in an effort to keep the “streak” alive for The Floater, I wanted to fill in the gaps. Here we go…

Thursday mornings have certainly gotten interesting lately in WaxVegas, with 2 great AO’s starting up recently. Pursuit is an awesome running workout in the/my great neighborhood of Millbridge, but The Floater sets up shop in beautiful downtown Waxhaw. YHC has been conflicted about which to attend since I enjoy both, but haven’t been able to make either lately due to some very overrated work travel.

After Bottle Cap pinch hit for us at Dromedary a few weeks ago, I told him I wanted to return the favor at The Floater. 4/5/18 would be the day for my first Floater Q. Needed to prepare for this, not to disappoint the Pax.

Warmup at Dreamchasers Brewery:

  • 20 SSH IC
  • 20 Mountain Climbers IC
  • 20 Plank Jacks IC
  • 15 Cherry Pickers (at the request of someone) IC
  • 20 Squats IC

The Thang:

Mosey across The Bridge and Behind Maxwell’s.

At each STOP sign = 3 Burpees. 7 total STOPS for Burpees (21  total).

Mosey back in front of Dreamchasers. Partner up at the Big Tree for “100’s” of each:

  • P1 Dips/P2 Run to STOP Sign & (1) Burpee
  • P1 Derkins/P2 Run to STOP Sign & (1) Burpee
  • P1 Knee-Ups/P2 Run to STOP Sign & (1) Burpee

All-in we did about (10) additional Burpees (up to 31 total now).

Mosey over to “KeithJongHill” since apparently every Floater workout ends up there

At each STOP sign = Burpees. 12 more Burpees completed. Total of 43 Burpees now.

Grab a Lifting Rock at the new construction site for more partner work.

150 Total Reps of each as a team:

  • P1 Bicep Curls/P2 runs up KeithJongHill to Stop Sign and back
  • P1 Tricep Ext/P2 runs up KeithJongHill to Stop Sign and back
  • P1 Overhead Press/P2 runs up KeithJongHill to Stop Sign and back

Repeat exercises for 100 reps of each:

  • P1 Bicep Curls/P2 runs up KJ’s Hill to Stop Sign and back
  • P1 Tricep Ext/P2 runs up KJ’s Hill to Stop Sign and back
  • P1 Overhead Press/P2 runs up KJ’s Hill to Stop Sign and back

Some did 1/2 reps so completed early. Repeat the above for 50 of each. All-in we ran up that nasty hill 10-12 times each.

5-minute warning sounded on YHC’s watch so we moseyed back to the Church. We didn’t forget to STOP for more Burpees so we got in (9) more on the way to COT. Grand Total of (52) Burpees as part of the workout. Nice work!

Quick Mary with 1 minute remaining. H2H and LBC. Name-o-Rama.


The Pax worked hard at The Floater (but not as hard as Rockwell did trying to figure out where to park in Metropolitan Waxhaw!), and I think even @theRealFrack enjoyed it since he got to lift rocks. Not bad when we can get >50 Burpees in over the course of a workout. Thanks for allowing me to lead the Pax and I look forward to future Floater Q’s, and maybe even another Backblast.

Moneyball already wrote up the announcements so I won’t repeat them.

Until next time, fellas!

Bringing some Competitive fire

20 PAX graciously survived a morning Calorie Burn. From the moaning and complaining, the burn was definitely felt by most in the gloom to rid their bodies of the Easter Candy consumed over the weekend.  There was no Egg Hunting this morning, but just an attempt of a good ole fashion beat down.

Warm-up – Disclaimer and Introduction.

  • 20 SSH
  • 20 Potato Pickers
  • 20 Imperial Walkers
  • 20 Merkins

The Thang – And off we go:

  • Off to the Light poles – 10 Carolina Dry Docks + 10 Mountain Climbers each stop
  • Hit the Wall at Transporter’s office for something new – 10 Wall Plank Jacks + 10 Mike Tysons × 3 (apologies as these were harder than I thought)
  • Mosey to Circle – 1/2 Speed to the bottom, then Sprint to the top, w 5/ T Merkins at the top in honor of Fuse  x  5
  • To the Amphitheater Benches – 20 dips to 20 Step Ups x 3
  • Mosey to the Rocks – 10 Dead Lifts, to Over Head Carries, to 10 Squats, to Lunges Back x 2
  • Catch the Hill on the way back – 15 Merkins at the bottom and 3 Burpees at the top and back to home base

Wrap up and Prayer:

 Thank you Old Macdonald for taking us out


Good to see everyone working hard this morning.  There were a few back out to enjoy the nice weather finally including Shampoodle, Rockwell, Loafer and Chipotle.  Glad you guys could make it work this morning.

Shout out to BottleCap, Hollywood, Ice9, GoodFella and Legalzoom for going all out in the sprints, the competitiveness is contagious.  Middle group including Damascus and Foundation were even neck and neck pushing it to the max.

Lastly, Bolt is the man.  2.0 was owning the majority of us sad men this morning.   Ice9, you are raising an amazing little chap.   Thank you for bringing him along and making us all feel a little insignificant with his work ethic and ridiculous speed.


  • Sunday Bible Study resumes at Five Stones 7 a.m. next Sunday
  • Sanctuary is off this evening and re-adjourning (legal word for Ice9) next week

90’s RAP / Hip Hop

14 PAX showed up to Dromedary with their Puma sweatsuits and gold chains.  It was a throwback “90’s” edition . . . A time that 2 of our PAX likened to ancient history as they hadn’t been born yet.


  • Quick mosey around parking lot to COP . . . Disclaimer given
  • SSH x 30
  • MC x 30
  • LSS x 30
  • Mosey to rock pile and grab a LIFTING rock . . . Disclaimer given about not being a wuss


  • Mosey with rock to the bench/table area at Middle School
  • The boombox was waiting . . . First up:  “Gangsta’s Paradise”
  • The theme was 90 R.A.P.
    • Rocks
    • Aerobic
    • Plank
    • Quickly rotating from a Rock exercise into an aerobic exercise into a Plank exercise
    • 30 reps of each = 90
  • Rock exercises
    • Overhead press
    • Curls
    • Tricep Extensions
    • Chest Press
    • Squat/Sumo Squat
  • Aerobic exercises
    • High knees (w/rock)
    • Bonnie Blairs
    • Quick steps
    • Imperial walkers (w/rock)
    • Mary Catherines
  • Plank exercises
    • Plank jacks
    • Amy Grants
    • 6″ hold
    • Maktar N’Dyaye
    • Crab dip
  • We went through the full circuit almost twice
  • We had intermission with lap around track (Calm down . . . NOT THE WEDDINGTON TRACK)
    • Even did People’s Chair with jabs to a little LL Cool J “Momma said knock you out”
  • Mosey back to rock pile to return our friends
  • Circle up for some Mary, Planks, and Burpees
  • Jailbreak to COT


  • This was the FIRST time that YHC was complimented for my music choice
  • Some PAX definitely felt the pressure to get a bigger rock
  • Some PAX definitely were whining a lot . . . Coincidence
  • Mad Dog, with a Cinder Block, decided to quit leave 15 minutes early . . . #TheOldMeetingExcuse
  • Ole McDonald slung his Cinder Block . . . #FarmStrong
  • Posse smoked it today . . . Leading the PAX back to rock pile at the end
  • Das Boot really didn’t liked when I skipped a couple songs #HeLikesExplicit
  • Bratwurst didn’t shy away from picking a big rock . . . Ice Ice Baby was his favorite song
  • One Star and Dirty Bird quietly went about their business but I saw them tapping their knees to the beat
  • Moneyball and Rose were more interested in the music than doing the exercises
  • Toast picked a man-size rock and got after it
  • Run Flat’s “Humpty Dance” routine is strong
  • Red Rider enjoyed the “Ghetto” song choice for us gathering in the tough streets of Marvin
  • StubHub is still confused why we were listening to “Classical Music” #Millenial


  • The Floater:  Thursday 0530 at Waxhaw Watertower . . . Moneyball on Q tomorrow
  • Pursuit:  Thursday 0515 at Millbridge clubhouse . . . Tuck on Q tomorrow . . . Something about lactation

Thanks to Red Rider for the takeout prayer

STAY OFF THE TRACK! Thanks Bro-Lympics!

14 PAX came out to see the aftermath of the Bro-Lympics.  After last week’s events, the rumor mill was swirling.  Would the PAX be met by armed security?  Would the Principal be standing in the parking lot with crossed arms when we arrived?  Thankfully the only authority figure we ran into was “Redskin” doing his track workout like the boss that he is #HailToRedskin.

WARMUP (cue the boombox)

  • Mosey to side lot, pick up a smedium rock, and circle up
  • Disclaimer given . . . Modify everything except the location of cinder blocks
  • SSH x 20
  • Tempo Merkins x 20
  • Pick up rocks
  • Curls x 10
  • Overhead Press x 10
  • Tricep Extension x 10
  • Squats x 10
  • Replace rocks in the EXACT location they were found
  • Mosey back to car to grab gloves for Damascus so we don’t have to deal with his constant whining all day #ColdRocks #FemaleHands


  • Escalator/Elevator
    • Start on top of hill behind school
    • Down the hill and back up x 1 time . . . 40 Merkins
    • Down the hill and back up x 2 times . . . 30 Merkins
    • Down the hill and back up x 3 times . . . 20 Merkins
    • Down the hill and back up x 4 times . . . 10 Merkins
  • Lunge/Bear Crawl/Bunny Hop across bridge
  • Mosey to Bricks and grab 2
  • Curls/Colt 45’s:  Reg x 15, Top Half x 15, Bottom Half x 15
    • Repeato
  • Shoulders:  Presses x 15, Front Raises x 15, Side Raises x 15
    • Repeato
  • Head to the track . . . JUST KIDDING . . . Go to hill behind baseball field
    • Run down and up around 7 trees
    • Go the six/bricks when done #BostonAccent
  • Grab bricks and go to hill next to tennis courts for Escalator/Elevator
    • Down the hill and back up x 1 time . . . 40 Curls
    • Down the hill and back up x 2 times . . . 30 Curls
    • Down the hill and back up x 3 times . . . 20 Curls
    • Down the hill and back up x 4 times . . . 10 Curls
    • Shoulder presses waiting for six
  • Replace bricks in the EXACT locations they were found
  • Head back to the hill behind baseball field
    • Run down and Bear Crawl/Reverse Run up around 7 trees
    • Plank/6″ work
  • Mosey to track . . . JUST KIDDING . . . Go to half wall next to LOCKED track
    • One-legged squats x 10
    • Dips x 10
    • One-legged squats x 10
    • 6-Count Wall Merkins x 15
  • Mosey to start
    • Amy Grants x 10
    • Supermans x 10


  • Great to see Redskin doing his laps on the track . . . Did HE move the cinder blocks?
  • There is no doubt that Halfback is benefiting from CrossFit as he was out in front with Goodfella . . . Those yoga pants look great on him too
  • Speaking of yoga pants, I think I overheard Delta talking about he has lost enough weight to fit into his wife’s yoga pants #TruthNugget
  • Epsilon CRUSHED it today keeping up with Goodfella and Halfback
  • Welcome FNG CherryPicker . . . Another Lawson-ite . . . Sorry about not telling you that Saturdays were 1 hour #Extra15MinutesNeverHurtAnybody #AskOrville
  • Spam and RosE getting stronger with each post
  • Speaking of wine, good to see Beltway after a business dinner last night
  • Speaking of wine, good to see Damascus after a Friday night
  • Speaking of whine, good to hear Frack complaining about arm exercises
  • Speaking of Frack, we are endeavoring to get a meet and greet with “The other Frack” #SwipeRight
  • Fuse Box and Popeye didn’t look like Clydesdales on those hills . . . Good work
  • GatorCub was showing no ill effects after his night of dancing (Mark This Moment was last night) #VideosPlease #ElaineFromSeinfeld
  • I did a drive-by of the Q-School at Cuthbertson on way home . . . From a distance it looked like FIA . . . #YogaMatsAtQSchool?


  • Open Door:  3rd F event on Sunday mornings 0700-0745 at Lawson Millhouse . . . Studying John Chapter 3 tomorrow . . . Each week is its own discussio

Thanks to Delta for the takeout