Author Archive Bottlecap

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

BurpeeTrain vs. Lochness Monster

13 PAX made their way to the skyscrapers of downtown Waxhaw in hopes of catching a glimpse of the #BurpeeTrain which has been talked about in the local tabloids.  In recent workouts, some “pseudo-BurpeeTrains” have been spotted but no confirmed sightings of the ACTUAL #BurpeeTrain.


  • The Floater disclaimer given:  “I’m not a professional.  Modify as needed.  If a train rolls through town, drop what you are doing and do Burpees non-stop until it has exited.”
  • Mosey just outside the shadow of the Watertower
  • SSH x 20 IC
  • Tempo Merkins x 20 IC
  • Peter Parkers x 10 IC
    • Hold it . . . Don’t tell Frack
  • Imperial Squawkers x 10 IC


  • Mosey to #KeithJongHill where we encountered some gear . . . And grumblings about staying home
  • Partner Work Part 1
    • Run to top of hill with 45lb plate/sandbag
    • 10 hand slap merkins
    • Back to middle of hill
    • 10 hand slap merkins
    • Repeato
  • Partner Work Part 2
    • P1 – Hydraulic Squat with 45lb plate/sandbag/KB overhead
    • P2 – Run to bottom of hill and back
    • Repeato
  • Partner Work Part 3
    • P1 – Curls with 45lb plate/sandbag/KB
    • P2 – Runs to top of hill and does 2 burpees
    • Repeato
  • Partner Work Part 4
    • P1 – Thrusters with 45lb plate/sandbag/KB
    • P2 – Runs to bottom of hill and back
    • Repeato
  • Grab all the gear and head to COT
  • HOLD UP . . . Is that a train we hear?
  • Commence the #BurpeeTrain with 6 count Burpees
  • As we crossed into double digits, some PAX talk about started about it being over
  • Then we hear more . . . So more burpees
  • After 20, we realized that it is yet ANOTHER false alarm; construction work on the track
  • Grab the weights and head back to COT
  • Got time for 3 MOP (Minutes of Plank)


  • There were some sure signs of Spring and the warm weather:
    • Gatorcub sporting the shortsleeve Tie-Dye shirt
    • Fuse Box bringing his FNT (“Friendly” Nasty Towel)
    • PAX breaking out in a full lather during warmup
  • This led to a healthy discussion post-workout on GroupMe about what temp each PAX starts sfetzing
  • A full analysis of symptoms of #ClydesdaleProblems was had:
    • Sweating in warmups when it is 30 degrees
    • Sweating post workout after shower
    • Sweating while typing on GroupMe around lunchtime
  • Another deep and important discussion during the workout was about movies that had dogs in them; riveting discussion between Hooch and Mad Dog whondragged others down to their level
  • The next Facebook Watch documentary might just be “Recalculating vs Time” . . . The guy is crushing it and OWNS the hill that was named after him #KeithJongHill
  • Not to be outdone, Xerox is sneaky fast
  • Finch has dropped 30lbs in the last few months; a testament to posting on a regular basis and pushing yourself (and the stress of losing the Super Bowl).  Great job!
  • Tooth Decay has quickly become a front of the PAX guy
  • Doughboy is getting as strong as the scent on his gloves
  • Mad Dog and Finch were setting the pace on the partner plate run
  • Foundation and Moneyball continue to set the pace with speed and jokes
  • Hooch and Turner, err, Longhorn continue to break records . . . Today’s was leaving early enough so they were home and in their shower before we prayed
  • Will we EVER see a real #BurpeeTrain?
  • Will we ever see HalfBack again after his CrossFit departure?
  • Will we see StubHub’s backblast from last week?
  • Will Cha-Ching go rogue and show up on his own?
  • Button’s consecutive game streak is broken at The Floater
  • Will we ever see Posse at The Floater?


  • Father-Daughter dance next Saturday March 3rd.  Get tickets ASAP.  Almost sold out
  • #OpenDoor Men’s Bible study Meeting Sunday mornings at 7:00-7:45am.  Reach out to Bottlecap for more details
  • Brolympics this Saturday at Weddington High School 6:30am.  Come out and participate and/or watch
  • AMRAP tomorrow at Cuthbertson Middle at 5:30am

Thanks Doughboy for the takeout

Case of the Runs at The Floater

16 PAX descended upon the downtown area of Waxhaw in anticipation of being shown how millennials like to hang in big cities.  StubHub took the reins and definitely put some pre-thought as his Weinke was strong.

  • Went right to Keith Jong Hill for 3 flushes with Burpees, Merkins, and LBCs
  • Up to the halfwall for dips
  • As any good millenial, he then ventured to the Brewery for partner work with laps, Derkins, Squats, Dips, and Lunges
  • And then came the modified #BurpeeTrain down Main Street
  • Almost 3 miles of constant work

Apparently the post-thought (ie BackBlast) is still in process . . . or perhaps he is busy upgrading seats at the Olympics.  Either way, we wanted to document the fine work of StubHub and the other PAX at #TheFloater.  Love seeing the young guys in the mix each morning; good work Stub, HalfBack, Cha Ching, and Recalculating.  Thanks for showing us old guys how to work.

AMRAP – 2nd Act

The morning started with a scream bang, literally.  As YHC jumped into the family truckster parked in the garage, I noticed the mouse glue trap I set up the night before was “successful.”  As I looked down on the passenger floor mat, I saw a little critter squirming around which, ummm, startled me.  After a quick high-pitched scream moment to gather my thoughts, I quickly grabbed the keys to my car outside the garage as I didn’t think Moneyball would want to deal with a twitching Mickey Mouse at 0520.  More on this later.

Temps in the 20s and the idea of being able to sleep in while off of work has apparently kept a lot of PAX away lately.  But 13 PAX toughed it out to measure themselves at the best AMRAP course on Cuthbertson Road.  The cold weather also claimed the only participant at EVERY AMRAP thus far . . . Music.  Both Hollywood and YHC didn’t bring their boom boxes so the PAX had only their inner monologue to keep their minds distracted from the fact that their fingers were numb.


Mosey along the course to explain to the newbies the 7 different stations.  During the mosey, we did various exercises at each location (SSH x 20, MC x 20, LSS x 20, Merkins x 10)


The AMRAP course consists of the following:

7 stations around a 1/2 mile circle.  As Many Reps (Laps) As Possible in 30 minutes:

  1. Derkins x 20
  2. Dips x 20
  3. Curl to Press x 20
  4. Bear Crawl x 30 yards
  5. Donkey Kicks x 20
  6. Bunny Hops x length of bball court
  7. Burpees x # of laps completed


Great performance by all considering the conditions.

  • Goodfella simply CRUSHED it.  He went all out for 30 mins and almost got 6 laps . . . Even more impressive is he does this all while deflecting questions similar to the German ladies Olympic swimming team
  • Kudos to Finch and Posse who showed up an hour earlier to complete the course on their own . . . Do you guys always carry chalk in your car to write your scores down?
  • Recalculating STILL going with no long sleeves . . . 49 50 claps for that
  • StubHub demolishing his last month’s performance . . . Apparently selling Hornets tix to Goodfella makes you more like him
  • Incredible teamwork by Moneyball, Deflated, and Recalculating who completed the entire 4.1 laps while apparently holding hands (Moneyball in the middle with this Capri pants)
  • Thanks to Maple Syrup for returning all the small rocks before YHC got to his final station
  • Good work by Gatorcub to fight through recent illness to get back out, especially in the cold weather . . . Pretty tough for a UF guy
  • Strong showing by Halfback at his first AMRAP . . . This guy is put together like a 23 year old
  • Hollywood throws up a big number despite getting to the course 45 mins early to run and set-up the course . . . He is still trying to find a way to remove Bear Crawls #Kryptonite
Second AMRAP Course – Behind Middle School
PAX Nov Dec Jan Feb Mar Apr May Stations
Finch   3.2           1 Derkins
Maple Syrup   3.3           2 Dips
Gator Cub   3.4           3 Rocks
Posse 3.5 3.5           4 Bear Crawl
Deflated   4.1           5 Donkey Kicks
Moneyball   4.1           6 Bunny Hops
Recalculating 4.1 4.1           7 Burpees
Foundation   4.3              
StubHub 3.5 4.3              
Halfback   4.6              
Hollywood 5.0 5.1              
Bottlecap 5.1 5.2              
Goodfella 4.2 5.5              
Chunky Soup 5.1                
Flash 4.2                
Fuse Box 3.5                
Hooch 3.5                
Ice9 5.1                
Swamp 3.5                



After the workout, YHC got this awful pit in my stomach knowing I to deal with the twitching mouse when I got home.  Thankfully, I had Exterminator Capri (Moneyball) with me to offer “encouragement.”  As I prepared to drop him off, he waved me off and said, “Oh no, I’m going to your house to watch the show.”  Thankfully, the mouse was still in the glue when I got home.  As I pulled the van out of the garage, MB grabbed a shovel.  He proceeded to hand it to me at the same time he pressed record on his Iphone.  Needless to say, the next 30 seconds will not be showing up in “Tough Man Daily” but somehow I know it WILL show up in the #Playhouse on Slack (oh wait, we don’t have enough space).  So just ANOTHER reason to move the #Playhouse back to GroupMe #CheapPlug


As MB and I were wrapping up, I decided to check the other glue trap I placed in the corner of the garage.  BINGO.  Twitching mouse #2.  This time, I didn’t hesitate to hand the shovel to CapriBall and let him do the honor.  I have to admit, he was a little more stable but still not exactly submitting his resume to Orkin.  Into the trash can for both #ThankGoodnessFridayIsTrashDay


  • COMMITMENT:  Saturday at Weddington High School at 0630.  Transporter on Q
  • FLASH:  MOVED BACK ONE HOUR – Monday New Year’s Day at 0630.  Foundation on Q


Radar’s Oh Come All Ye Faithful


So I started my VQ a little early to assess the AO and found it a little lacking with the track on holiday lockdown. My alarm was telling me that it was time to grab the PAX and mosey. I must have hit them with the shock and awe of my Christmas pjs because I didn’t get much of a response from my first command to mosey; or maybe they thought VQ meant easy day? We circled up for a rushed disclaimer and a little warm up that turned into a lot when I called on Bottle Cap to continue the mission while Posse and I got the technical components operational. We received the happy tones and we were set to attempt a Santa run with his sack. As a leader I wouldn’t expect the PAX to attempt anything I wasn’t ready to tackle so I took the first go at the dash to the front. #notasprinter #injuredlist It wasn’t pretty so I had the squad return for the Q and we gave it another go. I still didn’t quite like the results so we dropped the (dead body) sack and moved onto the bleachers while listening to a little Trans Siberian Orchestra. We regrouped at the snack shack, where I leaned on BC to take point and lead the team into some Mary while awaiting the 6.

Now that we’re all together and huddled around the sack, we dived into the Christmas revelry. I led off the pain with some heels to heaven in honor of that famous Christmas heel, Mr. Grinch. I heard a lot of moaning about how long the song was and someone crying out to Alexa to end their suffering. Then we planked up and cheered to Santa Claus is Coming to Town with some push ups and plank jacks. Next on the agenda was some slow Freddy Mercurys and LBC while Queen Thank(ed) God for Christmas.

After some push ups to John and Oko #notabeatle wishing us a Happy Christmas we moved on to squats and bomb jacks to Twisted Sister’s take on the classic Oh Come All Ye Faithful. PAX made comments about sacks, balls and the faithful coming but it was all mumblechatter. Posse reminded me not to go over time so we moseyed back to front while listening to Cheech explain Santa Claus to Chong. Sadly we missed some additional songs on the playlist; I was especially excited for Hello Dollys while listening to Mrs. Parton sing Jingle Bells.

We circled up for namarama and announcarama. Posse reminded us of the Joe Davis Run for Recovery.

Ode to Operation Gothic Serpent

After a strong message from a keynote speaker a week ago, YHC had it on his heart to relay the message, albeit in a much different way to the PAX.  Keni Thomas was a US Army Ranger in Operation Gothic Serpent, which was the mission in 1993 in Mogadishu depicted in the movie “Blackhawk Down.”  While he recounted stories of that horrible night where the USA lost 19 soldiers, he spoke of some tenets of leadership he learned.  Most importantly, “Leadership” is not about a title or a position but rather about stepping up with action right where you are at.

With that in mind, YHC wanted to honor Keni’s inspirational thoughts along with the 19 fallen soldiers during the workout.  A shovel flag was planted at COP as well as in the field where PAX would gather later.


  • Mosey around parking lot
  • Disclaimer given about not being a professional and in fact, not planning on leading today
  • Told PAX about impact that Keni Thomas’ words had and that we would be honoring the 19 fallen soldiers by doing 19 reps of all exercises
  • YHC would select different PAX to call out and lead different exercises
  • Jingles:  SSH x 19
  • Johnny Utah:  Merkins x 19
  • Doc McStuffins:  Plank Jack x 19
  • The Grease Monkey:  LBC x 19
  • Duck Dad:  Squats x 19
  • Frack:  Carolina Dry Dock x 19


  • Mosey to rock pile for a LIFTING rock
    • EDITOR’S NOTE:  Webster’s Dictionary defines “Lifting Rock” as:  A stone that is awkward to carry, uncomfortable to run with, and CANNOT be lifted with only one hand
  • Most carried rocks to field; some Mecklenburg PAX stuffed their pepples in their pocket
  • Circle up around the flag in middle of field and drop rocks
  • 2 hot laps


  • Plank it up
  • YHC cued up a song by Keni Thomas entitled “Not Me”
  • Various plank moves for 4 minutes during song
  • For those who could concentrate during the muscle twitching, you heard some incredible and likely convicting words during the chorus
    • “The world becomes a better place
      When someone stands and leads the way
      Steps forward when they’d rather say not me”


  • 2 Hot Laps
  • Bottlecap:  Hydraulic Thrusters x 19
  • 1 Hot Laps
  • Hollywood:  Curls IC x 19
  • Rockwell:  Tricep extensions x 19
  • 1 Hot Lap
  • Das Boot:  Twist Lunges IC x 19
  • Bratwurst:  Dead Lift
  • 1 Hot Lap
  • Moneyball:  Curl to Press x 19? x 5?  x small rocks x missing PAX
  • 1 Hot Lap
  • Replace rocks/Mary x 19 waiting for Six
  • Cowboy-Indian run with Shovel Flag around parking lot to COT
  • Amy Grants x 19
  • Merkins x 19


  • While YHC is well known for playing bad music, I will undoubtedly take some abuse/jabs for a different/sappy workout
  • As many Qs state, “It is a pleasure to lead a great group of men” but I would also say it is great to BE led by a great group of men.  I always appreciate when PAX “step forward” whether it be as a Q at a workout, leading a Bible study/Book Club discussion, coaching one of my kids, volunteering at church, helping out at a school event, serving in your neighborhood, and on and on and on.  There are MANY times I say “Not me” waiting for others to step forward.  Keni Thomas, in his speech and specifically in his song, convict me to STEP FORWARD more often.  I hope it does the same for you as our community and this world needs more leaders like each of you.  Let’s go out and BE THE LIGHT and BE THE HANDS AND FEET!  Please hold me accountable!

ANNOUNCEMENTS (Frack’s favorite):

  • Prayer Request:  Verity, Johnny Utah’s daughter, is having some imaging done

AMRAP – Yuge Crowd, Bigly Performance

Yet again at Impromptu a lot of new PAX (8) and old PAX (22 including a young-looking Recalculating in his newish “athletic fit” plaid shirt) took to the best AMRAP course this side of 12 Mile Creek.  The weather was a little cooler which hopefully contributed to some better performances as well.


To get the PAX fired up for the day, we had a Motivational Speaker take us through warm-ups.  Foley kicked us off with his VQ – Nice Job!  He apparently had been preparing for days by the looks of the small pad of paper he brought with him for cue cards.

Mosey to front of middle school.  Disclaimer given.  SSH x 25, Merkin x 20.  Mosey to the back of the high school for the action.


AMRAP challenge. Consists of about a 1/2 mile lap with 7 exercise stations along the route. 30 minutes to complete as many laps as possible. Stations included:

  • Merkins x 20
  • Dips x 20
  • Box Jumps x 20
  • WWII sit-ups x 20
  • Curl to Press x 20
  • Suppines x 20
  • Burpees x # of laps completed

After 30 mins, we gathered up the PAX and slogged back to COT


Great effort by all today . . . every PAX got at least 3 laps in.  Nice work.  8 PAX took to the course for the first time while 18 returning PAX either met or beat their previous best performance.  Great job by Goodfella leading the way and matching his course record.  Shout out to Rockwell for being the only PAX to make all 6 AMRAP workouts.  Here are the results:

PAX April May June July August Sept
Goodfella 3.5 5.2 5.2 5.4 5.4
Bottlecap 3.5 4.6 4.4 5.0
Dasher 4.5 4.6 5.1 4.5
Foundation 3.4 4.4 4.4 4.5 4.5
Hollywood 3.5 4.6 4.5 4.5 4.5
Crumbs (2.0) 4.4
Frack 4.3 4.4
Moneyball 3.1 3.3 3.3 4.4 4.4
Damascus 4.3 4.3
Recalculating 3.3 3.4 4.0 4.2
Rockwell 3.2 4.1 4.1 4.0 4.1 4.2
Crouton (2.0) 4.1
Toast 3.4 4.1
Foley 3.3 4.1 4.0 4.0
Hooch 3.3 4.0 4.0
Longhorn 3.3 4.0
Maple Syrup 3.5 4.0
Deflated 3.2 3.6
Segue 3.1 3.2 3.5
Shop Dawg 3.1 3.5 3.5
Big Tuna 3.4
Cobbler 3.4
Ole McDonald 3.4
Posse 2.5 3.3 3.2 3.4
Xerox 3.0 3.3 3.4 3.4
GTL 3.5 3.4
Blue Pill 3.0
Dirty Bird 2.1 3.0 3.0
Finch 3.0
Rocket Man 3.0
Baby Bell 2.3
Big Ten 4.0
Bookworm 3.2
Brexit 3.3 4.0
Chunky Soup 3.6
Das Boot 4.0
Delta 3.2 3.4
Doc McStuffins 3.4 4.6
Doughboy 3.4
Duck Dad 3.3 3.6
Gator Cub 3.0 3.4 3.5
Jingles 3.3 3.4 3.4
Kielbasa 3.6
Lamar 2.5
OutOfOrder 3.6
Popeye 3.1 3.1 3.2
Radar 1.5
Rooney 3.3
Shampoodle 3.1
Shriver 4
Striker 3.5
Swamp 3.4
The Abacus 4.5
The Hoff 3.2
Transporter 2.6
Yeast 2.5 2.6



  • Isabella Santos 5K:  Tomorrow (Sat 9/30) in Ballantyne Corp Park:  Show up and signup prior to race.  Over 60 F3 brothers and 2.0s are registered.  Join us at the “Speed for Need” tent at 7:45am to take picture and kickoff the race with the chariots REGISTER HERE
  • Susan G. Komen “Race for the Cure” (Next Sat 10/7 in uptown):  WE NEED YOU!  Union County PAX are taking the lead for this race for Speed for Need.  We will be pushing Cancer survivors in the chariots.  Come support “Heather’s Heroes” team (Ice9’s wife).   REGISTER/DONATE HERE


PREBLAST: AMRAP at Impromptu

Come on out to Cuthbertson Middle at 0530 on Friday to measure your progress in the best AMRAP course in Northeast Waxhaw.

What is AMRAP?  The challenge consists of about a 1/2 mile lap with 7 exercise stations along the route. 30 minutes to complete as many laps as possible.

Stations include:

  • Merkins x 20
  • Dips x 20
  • Box Jumps x 20
  • WWII sit-ups x 20
  • Curl to Press x 20
  • Supines x 20
  • Burpees x # of laps completed

BONUS:  Foley’s VQ on warmup . . . In a van down by the river!


PAX April May June July August Sept
Baby Bell 2.3
Big Ten 4.0
Bookworm 3.2
Bottlecap 3.5 4.6 4.4
Brexit 3.3 4.0
Chunky Soup 3.6
Damascus 4.3
Das Boot 4.0
Dasher 4.5 4.6 5.1
Deflated 3.2
Delta 3.2 3.4
Dirty Bird 2.1 3.0
Doc McStuffins 3.4 4.6
Doughboy 3.4
Duck Dad 3.3 3.6
Foley 3.3 4.1 4.0
Foundation 3.4 4.4 4.4 4.5
Frack 4.3
Gator Cub 3.0 3.4 3.5
Goodfella 3.5 5.2 5.2 5.4
GTL 3.5
Hollywood 3.5 4.6 4.5 4.5
Hooch 3.3 4.0
Jingles 3.3 3.4 3.4
Kielbasa 3.6
Lamar 2.5
Longhorn 3.3
Maple Syrup 3.5
Moneyball 3.1 3.3 3.3 4.4
OutOfOrder 3.6
Popeye 3.1 3.1 3.2
Posse 2.5 3.3 3.2
Radar 1.5
Recalculating 3.3 3.4 4.0
Rockwell 3.2 4.1 4.1 4.0 4.1
Rooney 3.3
Segue 3.1 3.2
Shampoodle 3.1
Shop Dawg 3.1 3.5
Shriver 4
Striker 3.5
Swamp 3.4
The Abacus 4.5
The Hoff 3.2
Toast 3.4
Transporter 2.6
Xerox 3.0 3.3 3.4
Yeast 2.5 2.6

Deck of Death


14 men gathered at the Weddington campus for an auspicious occasion, Jingles’ VQ. Wrestled with the original theme for the workout of “Life of a Six” or “View from the back of the pack” but with Posse’s encouragement went with Deck of Death.

Warm Up :

  • Mosey to East Side of HS for warmup and disclaimer provided
  • SSH x 16 IC
  • IW x 16 IC
  • Merkins x 16 IC
  • Mountain Climbers x 16 IC
  • Potato Pickers x 16 IC

The Thang :

Proceed to cafeteria (ED. NOTE:  Snack Shop) across the bridge by the track for a fun time playing cards. Took a small detour enroute to get in some air presses and Moroccan Night Clubs whilst doing the wall sit.

Card activities commenced (ED. NOTE:  Began) with the following guidelines, cards were picked and face value of card denotes the number of reps.

  • Clubs – Burpees – OYO
  • Spades – Merkins IC
  • Hearts – Box Jumps  OYO
  • Diamonds – Dips IC
  • J,K,Q were all 10 reps
  • Aces – 1 lap of track

Plank between sets whilst waiting for Q or until the PAX regrouped

With 8 minutes left and a  few cards in the deck  Ace of spades miraculously appeared at the top of the pile and PAX did 1 last lap before heading back to COT for some LBC and flutters in honor of BC – (note – dealer always wins)


Pre run particpants Hollywood, Damascus, Goodfella surprised by an early Jingles setting up the main event.

The Watchtower PAX pushed for the attendance record with a 14 man turnout. I’m sure all were apprehensive about back to back VQ’s (well done Xerox). YHC normally arrives post disclaimer and so, much to the PAX surprise we started on time.

The usual musical interlude was not available but next time will try to have varied musical selection of differing tastes, Scottish tunes, reggae etc. Anyway, it all served to encourage some usual banter amongst the PAX.

Moneyball closed in prayer.

It has been an honor serving with this group for a while and was nervously excited when voluntold by Posse but could not say no (even though he Q jacked Foundation)

Great work by PAX today who are all now very fond of cards and will be off to Vegas soon

Announcements :

Isabella Santos event – 9/30

Susan G Komen race – 10/7 (SFN event)