Author Archive Carb Load

Less is Better

So, a few days ago, Hollywood sent me a DM to Q sometime in January. Turns out they actually needed Q’s for the next 2 weeks (including today) so I happily obliged and in hind sight, “What the heck was I thinking?”

With a quick consult from Sugar Daddy on where he would be heading on his VQ and not to disturb and make it even more challenging for him, I developed a Weinke that avoided (mostly) the Flash PAX.

Stabling these (Freaks) Gazelles in F3 Waxhaw is difficult to do. I came up with a strategy to keep them in the coral but it only worked for a few minutes and then they were gone in a cloud of (rain) dust.

Mosey to Crazy Pajama Dude Island and U turn back to the Yellow Brick Rd. for Paula Abduls using light posts on left of the path, up 2 and do 10 X Merkins, back 1 and do 10 X Plank Jacks.
Circle up at RPP and do some stretching for a few minutes until Flash PAX roll in and then…

Find a lifting/running rock (insert evil laugh here) and mosey to sidewalk near Gym for a few rounds of partner work.
P1 does lifting AMRAP with proper form while P2 runs to top and performs exercise and returns to relieve P1, R/R.
Round 1: Curls/Donkey Kicks X 2 Rounds
Round 2: Rows/Mike Tysons X 2 Rounds
Round 3: Shoulder Press/Mike Tysons X 2 Rounds

Return Rocks and Mosey to HS Entrance the long way cutting between the schools and then around the front drive.
Round 1: Starting at Island, run to gate at Stadium and do Speed Skaters X 10 each leg and return to Island for “I’ll let you know” BBSU X 10
Round 2: Speed Skater/(Something awful I can’t remember)
Round 3: Speed Skaters/Reverse Plank Knee Up

7 minutes left so we start our mosey back to COT around the front drive and then taking a detour into MS entrance and around the lot before we end at COT.

Al Gore for 30 seconds and Time!

Didn’t get the typical 5-6 miles today (4.5 or so). This is ultimately a high-mileage-bootcamp, not runner training so we mixed it up a bit from the “norm”. I hope everyone got what they came for.

Great pull by the Gazelles and great push by the rest of us.

Hurry leading the way on pretty much everything. Dude is fast!
Chatterbox posted to his first Ignition and man did he come to work. Glad to see you break through the barrier that was keeping you away. Keep getting faster!
FNG – Prison Break joined us today, 23 Years old and just graduated from UNCC on ROTC scholarship. Now it’s time to pay the piper and he’s getting in shape for Army OCS. Good luck and thank you for serving this great country of ours. Keep bringing that youthful attitude and thanks for making Ice9 Dry-heave for us today! Thanks also to Transporter for bringing him out with us.

Announcements: See Flash BB
Sugar Daddy took us out

Monday, Monday

Was feeling good this morning around 5:16 when YHC arrived to COT before Flash. The Ignition crowd led by Gerber heading down the Yellow Brick Road as they started their journey to (by all accounts) Hell. Ran into Goodfella who was there a bit early to do a pre-run. The rest of the 14 Pax slowly trickled in and all of a sudden it was time for…


Moseyed down the YBR to Breadbowl’s Bidet for some stretching and a few Merkins and Plank Jacks mixed in to get those shoulders and cores engaged all the while keeping our heads on a swivel for possible traffic coming through. Thankfully no cars interrupted the euphoria.


Mosey to Stadium parking lot for “Elecides”
Run to first parking lane, do 1 of called exercise and back to start Repeato until reaching the final parking lane for 5 of called exercise.

2-Big Boy Sit-ups
3-Speed Skaters 2 = 1

Mosey to back of MS to try and pick up Breadbowl on the way who had to make an early morning pit stop at Rudy’s Shed. Seems he must have had a hanger-oner as he was not yet finished when we strolled by.

Arrived at picnic tables and did called exercise X 20 and ran to Breezeway at bus pickup for Called exercise and return to Tables for the next round.

1-Derkins, Bear Crawl
2-Stepups, Lunge Walk
3-Irkins, Bunny Hop

Mosey around front of MS to COT and circle up for cool down and stretching for last 3 mins as the Ignition PAX roll in.


Great push by everyone and a perfect way to start off the week of high calories and good fellowship with our families.


Check your schedules and try to sign up for a Thursday to go serve meals at the homeless shelter.
M and 10+ 2.0 friendly.

Turkey Trot in Briar Crest- See Chicken Little to sign up. Spots still open.

Try to post at a Thanksgiving morning event and make an impact on a cause you care about and bring your families.

YHC took us out with a prayer

Listen to the Children’s Laughter

The evening was perfect. The table was set. Candles lighted to bring in the sunset from the Westward sky.

The change of venue to the table on the terrace was a nice touch by the Matre’ D.

13 men with children in tow arrived for the 5:30 at the best eatery in town. The specials tonight were Spaghetti legs and Perfectly charred wings and thighs.

Mosey from HS lot to the traffic circle via the sidewalk for stretching and planks. We were joined by C3PO, Johnny5 and T1000 as they were fashionably late.


Mosey to the awning at the HS gym for Triple Nickel- Run up stairs to wall at gym entrance for 5 Mike Tysons then run down sidewalk to tip of the spear for 5 Big Boys or 5 V-ups(your choice) R/R for 4 more rounds. Planks for the 6.
Mosey to sidewalk near Poop Palace and grab a lifting rock.

Here comes Chatterbox and Ruckin to join the party of 16 to make it 18. (Seems they stayed at the bar a little longer to finish their cocktails). Spread out on curb and do 25 curls. Lunge walk to other side of drive and do 25 squats and Lunge walk back to your rock for 25 Overhead presses. Lunge walk to other side of drive for 25 Carolina dry docks and lunge walk back to your rock.

Return the rocks and mosey to Wood benches at Middle School for 25 dips and run to MS entrance and do 20 step ups on picnic table benches. R/R doing 15 & 10. Then do all again for a second round. Al Gore for the 6.

Return to COT for cool down stretching and ending with 1:00 of have a nice day.

Was nice to end the way we did. The peaceful sound of children laughing and the faint sound of life moving around us for a solid minute where we could put everything we’re carrying down and just lie there and listen. Reflecting on my expectations of the minute-long have a nice day was that it would be quiet without anything to distract from the serenity, however, I found it much more peaceful to hear those kids laughing and really made the brief moment that much better. ”And now deep thoughts… by Jack Handy”


Waxhaw AOs shutting down for Thanksgiving to encourage support for Turkey Trot-like activities that are important to each of us. Several from which to choose.

6 year anniversary at Commitment on Saturday.

Blue Screen took us out with a prayer.

Playing with a deck of cards

When: 11/52020

QIC: Premature


Sugar Daddy (R), Ex-Lax, Smithers, Shake-n-Bake, Deflated, 0-69 (R), Schneider (R), Rockwell, Fredo, Rigley (R), Card Load

Playing with Deck of Cards

Starting the morning at 45 degrees can always be painful but feels like heaven after 10- minutes. DiCCS were given two minutes before 5:30 and the team was introduced to a deck of playing cards.

Four PAX were assigned suits with a corresponding pain exercise: Rockwell spades Bonny Blairs, Schneider diamonds LBC, Carb Load clubs Spiderman Merkins, and Rigley hearts for Big Boi sit-ups. PAX started off with a Mosey to Dreamchasers not for a beer but “simple” warmup.

20 SSH

15 Imperial walkers

10 downward and 10 upward dog

Calf stretch 15 seconds per leg

Left and right runners stretch

Mosey to the large open parking lot to start the THANG

The Thang

Paula Abdul for ½ mile – run two poles and back one andflipped a card to determine the suit: PAX did the number on the card. No one should be shocked I told PAX Aces are 15 since I cannot figure out how to take a picture on MY phone. Wrigleyasked where did 15 come from? I said it is obvious, King is 14. He said, King is 13. I started laughing. PAX, went through 10 cards and many turned up clubs aka Spiderman Merkins.

We ran another ½ mile and flipped 10 more cards in a row. At this point, the PAX wanted to flip more cards, NOT!

My plan was to lead the PAX to the hill where the new condoswere built. I was running with Shake and he asked where we are going? I said to the hill. Surprise, surprise, we ran past the entrance and we had to back track. We finally entered the new road and headed to the new parking lot to flip 10 more cards. Thankfully many hearts and diamonds as Carb Load prayed PAX ran halfway up hill and flipped 10 more cards and this time a surprise, Joker. Of course, this means 20 Burpees. I could not understand why people were groining, its only Burpees on a hill???? PAX ran the rest of the hill and flipped more cards. What else to do after running hill? Yes, run four corners and flip more cards. We arrived back at COT but still had 5 minutes which is plenty of time to run down and up the high again. When PAX reached bottom of hill, flipped a card and what do you know, spades of 11 Bonny Blairs. PAX ran back up the hill to flip one more card and headed to COT. PAX logged over 3 miles and almost completed the full deck.

Everyone pushed it today and got in a good workout starting the week of right and stayed safe. I want to give a special shoutout to Ex-Lax. He pushed the entire time. Great job!

Sugar Daddy loved it so much he expressed how it helped stretch his hamstring!

Smithers, Rockwell, and Fredo did a great job pushing on the hill and helping the 6.

Deflated and 0-69 logged some serious steps!


Service project, Hot Wheels, downtown Waxhax to build a ramp for a nine-year girl in a wheelchair Nov 7th. Volunteer money through Venmo and/or help build.

Chicken Little will lead a Turkey Trot Thanksgiving Day and post info on The Playhouse and NewsChannel.

Makeshift Marathon 2020 Nov 14: complete marathon by creating a relay team, run a 10k, run ½ marathon, or run complete marathon by yourself. Please makes sure you go to link and register.

Prayer Request

Kelli Niro (premature wife) and decided not to take the medication


National Nut Day 2020

Today, October 22nd, is National Nut Day (Ha! Who knew?!).  In celebratory fashion we all gathered in downtown Waxhaw, NC on a brisk, clear Fall morning to engage in some exercise activities that included a romp through fallen leaves and what would turn out to be a nut free route as we meandered through the mean streets of Waxhaw.

DiCCS(LN) were delivered to include a mention of Leaves and Acorns on the street and to watch out for those, [insert debilitating injury of your preference to want to avoid here], just waiting to happen when you slip on one of these little bastards.


Mosey to the 701 Main Parking Lot for some stretching with a stop along the way at the parking lot of Center Grove Baptist Church for 20 X SSH and 20 X IW. Then continue Mosey over to 701 main for stretching with Downward Dog, Calf Stretch L/R, Runners Stretch L/R and Upward Dog.


Mosey to top of Another Bad Idea for a Triple Nickel – Beginning at first Stop sign, 5 X MT, run to next Stop Sign, 5 X MT, run to bottom of Another Bad Idea, 5 X MT, AYG back to start point  and repeat two more times.

Mosey (the long way) to parking lot at corner of South Main and Church St and do Captain Therkin 1:4 BBSU:AH 1-5….6:24 BBSU:LBC…. 10:40 BBSU:AH, Do 5 X Merkin after completing each round.

Mosey to Rock Formations along S. Providence St for a Bobby Hurley Ladder 1…..10  At first rock do 1 BH, next 2 and so on up to 10.

Mosey back across S. Main to Pedestrian bridge and to front of Mary O’Neill’s and partner up for 100 dips. While partner 1 runs around the block, other partner does as many dips as possible, flap jack until 100 are completed.

Foundation led us in Mary with boat canoe until 1 minute left. Mosey back to COT and done.

Great morning for a workout outside. Clear skies and visible stars to gaze upon as we pushed our bodies past our various points of comfort.

No leaves or acorns presented themselves to any of the PAX and I am very glad for that.

Ex LaX – Gave us some insight into how he was led to F3 by PAX in other regions and reached out to Zinfandel and the rest is history. It was also mentioned that he doesn’t like to run very much but his mentality is do what you hate so you don’t hate it so much. (Sounds like he has bought in to the mantra of getting outside of your comfort zone). Glad to see you posting brother! Keep it up. You will be thankful you did if you aren’t already.


November 7th – Donate $$ or Time or Both for Hot Wheels project to build a wheelchair ramp and sidewalk for 15 year old 9th grader with Spina Bifida.

YHC took us out in prayer. #ctg

Leading from the 6

This morning was not looking so great when the alarm went off at 4:40am and I heard the clatter of rain pelting my roof and sides of the house. “Guess we’re gonna get a little wet today”… “Maybe no one will show up for 5:15 Swarm kick-off and I can come back home and go to bed…?” Nope!  Rolled in to Cutty around 5:01 and Wolverine was right behind me to get in a little pre-run before the workout. Then Dasher, then Easy Button then Ice9 roll in almost as if they caravanned.  “Oh well. I guess we’ll be running in the rain anyway” Got out of the truck with about 1 minute before kick-off, did a quick DiCCS and the 5 of us were off.

Warmorama: Quick mosey to Crazy-Pajama-Guy-Island and then turn around and go back following the front drive of the schools. We circled up in the Driver’s Ed parking lot for – 20 X IW, Plank for what seemed like forever, L/R Calf Stretch, L/R Lunge Stretch (reach for the sky), Up/Down Dog and plank for a few more forevers.


Mosey to corner of upper student lot and do 4 corners elevator by 5’s up to 25 and back down to 5. Each corner do called exercise/reps for each lap – Burpee X 5, Bonnie Blair X 10, Merkin X 15, Dry-Docks X 20, Flutters X 25, American Hammers X 20, Low Slow Squats X 15, Big Boy Sit Up X 10, Mike Tyson X 5.  Completed 9 total laps and Moseyed back to COT around front of schools at what was supposed to be an 8:00 pace but ended up more in the 7:00 range (Thanks 49ers club for pushing the pace there)…  Ended up rolling into COT with 3:00 to go so had to extend our Mosey to the sidewalk around to Rudy’s Palace and then turn around at the 1:30 mark.   Done!

All 5 PAX pushed hard and embraced the rain. (Running in wet shoes sucks, by the way…) There is a new sub-group in Waxhaw called the 49ers club, today’s club members: Dasher, Ice9 & Wolverine, proving “Age ain’t nuttin butta numbah” since they led the way the entire time.  We also had a bonus today that I haven’t heard in a while as Ice9 started his heaving/coughing/(whatever the heck that sound is he makes) at the final 1:30 Mosey, (SUCCESS!) .  Great leading this fine group of men. Even if it means I will be in the 6 the whole time…  Always a pleasure and glad everyone showed up to show out.

Announcements: See Impromptu BB

Schneider took us out

Dark Places

Nice, cool morning for a workout. Fifty-something degrees and remained that way until the end. 25 PX joined YHC for what turned out to be a dark web with a twist… And 5 MASHers were there hoisting their blocks over and over to develop that physique we all wish we had.


Mosey around student lot and circle up near lot entrance for 20 x ssh, 20 x IW, Plank, Up/Down Dog, Calf Stretch L/R with runner stretch L/R mixed in. Back to Downward Dog. “Namaste”


Mosey to opposite corner near football stadium and begin Dark Web (with a twist). All exercises done in 1:2 ratio

start with 1 BBSU:2 AH, Merkin:Air Press, Jump Squat:Bonnie Blair, Burpee:SSH and afternoon each circuit run to opposite side of parking lot. Repeat each circuit all the way up to 10:20. Shewww that was a killer and a time eater. (The twist was that there isn’t supposed to be any running between circuits but I decided it would be kind of boring to stay in the same spot for 20 minutes. (Thank High Hat for the suggestion…)

Line up separates by parking spaces and do Merkincide ladder across parking lot Starting at 1 and ending with 5 on the center island. Repeato and replace Merkins with Squats. Time!

head to COT to hook up with MASH for Countorama.

All in all a solid workout for everyone. Gazelles were stabled and the Clydesdales got a little bit of running. PAX stayed together and we hit all the major muscle groups and got a little sweaty in the process.

I appreciate the opportunity to lead as always and hope to do it again soon. Chain of Pain earned by Bounce House for keeping up with the big boys out there today. Way to push little man!



Convergence at Arsenal tomorrow to try to outnumber other regions and capture the Ghost Flag

Blood Drive this Saturday


11 men joined me today on a crisp, 50 degree morning in the “Gloom”. The stars were out and the moon was bright. Not much need for a headlamp but most of us wore one for safety and just in case Mad Dog’s minions came to spy…

We had a couple of Cotters (Catfish and Til Tok) join us today which was great.

DiCCS were delivered so eloquently announcing we would go off campus for a special treat and we were off.


Mosey along Waxhaw – Indian Trail Rd. to other side of campus and circle up for stretching in the bus lot. 20 X IW, Plank up for calf stretch L/R and then Runners Stretches L/R while we observe the beautifully lit sky. 20 X MC and Up/Down Dog.


Mosey to mailbox depot in Bridgemeade.

Run Around perimeter of neighborhood turning into all culdisacs on right. Do 1 X Burpee at each driveway. Total of 47 burpees and a little over a mile travelled.

Mosey back to basketball courts beside playground at school and do Captain Therkin Web.

Mosey to midway between basketball courts and partner up for P1 run to b-ball court at front of school and do 10 X in/outs, P2 run to opposite b-ball court for 10 X Merkins, Run back to midpoint and do 10 knee ups together, R/R X 2 and Mosey back to COT. Done!


Today is the celebration of my 47th completed trip around the sun. What a journey it has been. I’ve done a lot of things I am proud of and some things I’m not so proud of. One thing I do know is that my intentions have always been good but sometimes best intentions don’t always turn out positively.  I won’t go into any detail but my life so far has definitely had its ups and downs. Mostly ups and no complaints from me about the downs. Everything up to this point has taught me a lesson or two, whether good or bad. I love my family, I love my friends, I love my life and that’s all that really matters. Sure I have regrets and sure I wish I was better with finances but all-in-all, I have a pretty awesome life. F3 has been an incredibly positive force in my life since I joined a little over a year ago. I love being a part of all 3 F’s when other commitments allow. We are a force for positivity in our community and we lead the way with our good souls and our “can do” attitude. I especially enjoy being around like-minded men who see the world around them and make it better for everyone they can. Thanks for letting me lead this fine group of men at Watchtower today. I appreciate all of you!



Am I Worthy?

Nine souls joined YHC for a morning tour through Champion Forest. We hit all of the streets and made sure we covered every inch as we ran 4 of them twice just for good measure.

DiCCS Delivered and we were off…


Mosey around front of MS/HS and out the HS entrance to cross Cuthbertson Rd. and into Champion Forest, stopping for the SIX so we could all cross together. Finished our warm-up mosey at the club house and circled up for: 15 X Imperial Walkers – IC, 9 X Merkins – IC, Downward Dog, Calfstretch L/R mixed with Runners Stretch L/R while reaching for the sky.


Mosey down Dobson Rd. until we reach Chisholm Ct. – 20 X Merkins at start and run to cul-de-sac and do 20 Merkins, R/R and end with 20 Merkins for total of 100 X Merkins.

Mosey the rest of the way down Dobson and at dead end to Waynewood start 20 X  Squats, run to cul-de-sac and do 20 Squats, R/R and end with 20 Squats for total of 100 X Squats.

Mosey to Whitaker Pl and do 20 X American Hammers (2=1) on each end, R/R and end with 20 X AH’s for total of 100 X AH’s.

Mosey to Bauer Pl and do 20 X Reverse Plank Knee-Ups (1=1) on each end, R/R and end with 20 X RPK’s for total of 100 X RPK’s.

Start mosey back to COT up Waynewood and do 10 X Speed Skaters at each street light until exit of Neighborhood at Cuthbertson Rd. I don’t recall how many there were but it seemed like a thousand…

Mosey back to COT and finish with AYG from MS Exit to light pole where the Shovel Flag would normally be and don’t quit until you pass the light. Done! Everyone clocked at least 5 miles and got some total body work in the process. Way to push gents!

Moleskin: I am always hesitant to lead these “extra” mileage workouts bc I don’t feel like I have the strength or endurance to finish them, let alone lead them. I have a difficult time keeping up with the Gazelles that normally post to these. In reality though, it isn’t about keeping up with them, it is about pushing myself to be better and work harder while encouraging others to do the same for themselves. My natural competitiveness and a little bit of my pride needs to take a back seat to my drive to make myself better than I was yesterday or last week or last month or last year. We don’t give out trophies to the winners in F3. The reward for your participation is just you, yourself getting better and stronger as you push forward. The other stuff, (winning or success in competition), will take care of itself when you focus on getting better each day/week/month/year.  So if you ever ask yourself if you’re worthy then just remember that you absolutely are and the reward for you will come with putting in the work and pushing yourself to new limits.

To the PAX that joined me today, thank you for letting me lead and I hope you got out of it what YOU needed to make yourself better.

Announcement: See Flash BB

Easy Button took us out


7 for 7

Another “Balmy” morning in the Gloom today. I love Carolina weather in July…  Hot and sticky in the mornings and then just plain hot all throughout the day, followed by hot and sticky again in the evening. No use in complaining because it beats the heck out of being cold.

6 men joined me today at Cerberus for a “GEM hunt” in the COVID-Adjacent parking lot of Waltonwood Providence Retirement community.


Mosey around back side of Waverly and circle up behind Menchie’s for 25 X SSH IC. Continue Mosey and find our way to Ardrey Kell Rd East and circle up at the island for 25 X IW, 15 X Merkin IC, 15 X Peter Parkers, Downward Dog, Calf Stretch L/R, Runner’s Stretch L/R, Upward Dog, Jimmy Doogans C/L/R & back to C. Mosey down to Waltonwood for…


7 of Diamonds (or 4 of diamonds but we’ll get to that later…)

7 burpees at each corner of the loop (loop was ~0.3 mi) for 28 total (MARY for the SIX after each loop)

14 BBSU’s for the next loop for 56 total

21 Merkin on 3rd loop for 84 total

28 Monkey Humpers 4th (and final) loop for 112 total

9 minutes to go and ~0.8 mi back to COT so we started the long mosey back at this point and stopped along the way for a short MARY with LBC’s IC

AYG back to COT from Ardrey Kell East to Southgrove St.  (nod to the ladies in front of CYCLEBAR as we pass by…) and back to COT.

Have a nice day for 30 seconds and DONE!

Not much to say about today other than it was great to meet a few of the PAX from Area51 along with seeing a couple of familiar faces (Swimmers & Posse). These men really worked hard and I couldn’t keep up with Alf or McGee. Spare Parts holding his own and The Commish (R) and Posse out there getting after it. I felt like I was racing with Swimmers the whole time but he was probably just letting me stay with him to build my confidence. (What a nice dude!)


Second Blood Drive going is in planning stages. Looking at Octoberish timeframe…

A lot of choices in Waxhaw for a workout on Saturday. McGee is on Q at Homecoming, Shop Dog at Blackhawk

YHC took us out #ctg