Author Archive Cheddar

Tour de Pineville

8 men decided to come and take a tour of Pineville and escaped without donuts. This is what went down


Disclaimer given – off we go and explore

Parking lot with Cupcake Delirium


SSH (10 IC)

IW (10 IC)

Merkin (10 IC)

We started heading straight for the Richard Sheltra bridge , we did some 10 civilian count Merkins on the way to make sure we stayed together

Richard Sheltra Bridge

Before the bridge we did some Jack Webbs (Merkins and Arm Raises)

We did 1-5 count merkin (4-20 arm raises. Then run to the bridge touch the sign and come back

Do 6-10 count merkin (big kudos to Private benjamin, Dumpster Fire, Arsenal, Shrink Wrap)

MJ Donuts

Run to the parking lot of MJ Donuts. There are 3 speed breakers. 10-20-30 merkin stops at them.

Never – ending benches (Pineville Elemenatay)

There are 22 benches around Pineville Elementary. We started with 2 LBC at the first then the next 4 … next 6….till 38

Then head back stop for some merkins at The Hut

Back to Base


YHC wanted to let the pax know that the bridge completed few months back was named after the brave firefighter. It was also nice to head to some new territory. Lot of chatter out there. YHC wanted to share his favorite restaurants and spots . Private Benjamin sure likes MJ Donuts. Shrink Wrap and No show finished LBC so quickly, they sure had extra time to do their taxes while rest of us were still finishing our LBCs at all those benches.

This was truly a fun start to my week. YHC remember thinking this was sure a fun Q rather than the times all nervous about the Q. Do it that often and then its all fun.

Also nice to see Lieutenant Dan , great push buddy.

Thank you Dumpster Fire for the takeout


Richard Sheltra Memorial 5k (4/28/18) – Bunch of us are doing. Also options to volunteer – contact Dumpster Fire or Private Benjamin

4miles – 45 min – Lets do this bootcamp

10 brave men showed up for the 4+ miles light bootcamp in the alloted 45 min..



SSH 10 IC (In cadence) – Circle around the parking lot

Cotton Picker 10 IC

Merkins 10 IC  – Circle around the parking lot

Mountain Climber –



Mosey to deck

Second level – Partner up – one runs straight other runs up slope comes back and 3 hand tap merkins where they meet . meet 3 times

Up another level – same partner setup – this time 10 LBC

Up another level – same partner setup – 10 squats


Run down to the starbucks

Modified 7 (6 Merkins at Wells Fargo  and run and do 1 jump squats at Starbucks ) …till 1 at merkins and 6 jump squats


Mary – Flutter 10 IC, Box cutters 10 IC, Dolly IC


Front of Ulta – 4 islands

German relay or suicides using the 4 islands except on the way back did 1 burpee at base


Ran back to Base

Completed 4.2 miles


Not sure if all the pax knew of the challenge of completing the 4 miles but we did it none the less. The deck did get a comment – this is the stinkiest Q I have been to – garbage truck was close. Cinqo-Ocho was leading the pack today. Transporter was not far behind him. The rest of us tried to hang on. Solid effort by Huggie Bear , his watch lied to him with 3.7 miles . Wild Tuna and Chippy gave a solid effort too. Delta thought he would withdraw from Cerberus but the 3 headed dog was in his head and he was unfazed by 4 miles. Kirby was all in from the moment YHC posted on Slack, he has been transformed into a runner in the last 4 months and injury free too. Pitch Fork and Mighty Mite gave a great effort too.

Kirby thanks for the take out.

Thank you Transporter Alf and Argonaut for the chance to lead. This AO sure has a lot to offer, you wont be short of creative drills.

Below in the announcements I have listed Speed for Need , im would highly recommend one SFN race at least one in year. Get a chance to serve in the community for a good cause with your fellow F3 brothers. Bring the M and 2.0s too .truly humbling experience.




  • Run Jen Run – Speed for Need Race March 3rd
  • Richard Sheltra Memorial 5k -April 28th –  Race is to benefit Firefighter education materials. We are trying to have a Speed for Need race here. But first trying to get 10 HC before we can talk to riders. We have some good men we are looking to push but first need the 10 HC(2 HC currently). Contact Cheddar if you are interested.

  • Spaghetti Dinner to benefit Michael Starnes family – March

B-day Delight

19 fine men decided to come to Cheddar Birthday Bash


SSH – 10

Imperial Walkers


Mountain Climbers



Mosey to the Deck – Ballantyne Village

Run down 10 merkins IC – 10 merkins wide – 10 merkins diamond


From the bottom here we go

1st ramp up 

Partner up

1 partner forward bear crawl , other partner lunge walk flapjack. Main aim is to get to the top.


2nd ramp up 

Partner up

1 partner backward bear crawl , other partner lunge walk flapjack. Main aim is to get to the top.


3rd ramp up 

Partner up with another partner

1 partner run down up other partner 100 jump squats , 50 plankjacks , 150 LBC


4th ramp up (Split into 2 groups : ) 

Plankers delight


Lets do it again

5th ramp up (Split into 2 groups :  ) 

Plankers delight


Bottom of the deck

Got into two groups. Sprints up each ramp for each group staggered by 5 seconds

Run back to base – stop at CVS circle

Mary with some 1 minute elbow planks at the circle


Back to base



Glad to Q on the birthday. This sure felt good . The pax keep getting better in understanding YHC’s mysterious accent. We know that as they followed instructions pretty well. Mermaid did have to answer a nature call but we made sure he didnt miss anything, hence the reason for repeating Plankers Delight. The run up the deck sure got the men gasping. Solid effort by all. 

Appreciate the opportunity to lead Tag Along and One Niner.



-Run Jen Run – Speed for Need Race signup – 8 chariots to serve

-Richard Sheltra Memorial 5k in Pineville- YHC trying to gauge interest, would like to get 10 folks, contact Cheddar

-Fishing Hole (New workout) – ONLY Mature men (Age 45+) Contact Frehleys or Mr Bean

Let me play the memory game… bad idea

19 assembled at Centurion and wondered what they would get …. (A lot of merkins)

Started with running to Amelie parking lot




IW 10 IC

Merkins 10 IC

Peter Parker 10 IC



Run to famous hill behind Behind Amelies

Bear Crawl

Partner 1 – Backward Bearcrawl up other partner forward bearcrawl. Encourage each reach up together. Go down other slope . FLapjack when tired


Partner up again on

Partner 1 runs to tree , other does exercises and flapjack

Total=200 merkins 100 curb dips


Run back to Amelie parking lot

Run in a snake route end of  each section – 5,10,15…30 merkins


Mosey to benches

Partner up – Total=100 derkins and 100 jump squats


Mosey to deck

Bottom run up but 5 merkins at every turn

Wall sits – 50 arm raises


Back to base

Merkins 15 IC

Heels to heaven


Box Cutters


Alright so YHC knew he had to get 250 merkins for the day and some might need this too – insane challenge – now at 40 pullups 250 merkins . I counted derkins and burpees in too.

YHC rolled in and found Van Pelt, Centurion attracts you even if you don’t stay in a 50 mile radius of Charlotte. Disclaimer given .No Site Q – Please forgive Margo’s alarm clock , needed new batteries. Chelms and few others decided to make sure we had someone taking care of the 6. The bear crawls I was hoping to do more, will need to design a little more. YHC was somehow doing all the harder sections until Scabby told me he will do the harder part. There was some good chatter here and there. All stayed together and all gave a solid effort. Big thanks to Mermaid and Runstopper for doing some Mary while YHC finished his exercises.

Toolbag was wondering if we would have the Cheddar-Shreddar today – YHC will have to save that special one for another day.

Also welcome FNG Little-Debbie, hope you had a good time.

The burpees at the deck somehow was not too much fun.

So end of the workout – COT and YHC’s phone konks off. Mermaid offers his phone, Cheddar thinks he has the best memory, bad idea!  Decided to play the memory game! Luckily YHC grabbed Abacus and Marconi at 3rd F after to get most. Slack helped too.


Just a small lesson here for YHC. How am I going to remember 19 names . Well, tapped on a few pax and got it straight. Technology helped too. But realized with this collective effort solved it so quick. Think about tapping on a few pax if you need any help. All you got to do is  “hey buddy…” and get closer to what you need. As I always hear F3 is much more than just fitness.


Thanks Run stopper for the takeout.



Please keep Bout Time son in your thoughts and prayers

Any others I have missed please give in comments.

On a cold Big House morning…

…5 pax finished their pull-up merkins challenge for the day even if they signup for it.



Merkins 10IC

(20 merkins)




5 merkins at every lights until we get to the lake


Get to kids hanging bars and gym

Here we did 6 rounds of :

5 pullups and 5 jump squats


Then run to the shelter with about 20 benches

1st bench 5 derkins , 2nd 5 dips, 3rd: 5 derkins, 4th 5 dips… till last bench


Come back 5 merkins at every street light.

Stop by Grace Life Church and do some mary, merkins and pax called exercise

Yomo – called out a minute long elbow plank, rest 4 pax called an exercise but YHC forgot


Reached back to base – finished the 200 merkins and 30 pullups



It was nice to be back at this awesome AO. So much we can do , so little time. It was a cold morning at 19 F , but the pax looked too strong for it. YHC main aim was to get to 200 merkins and 30 pullups – and we did it. I still remember Dumpster Fire rolling in as the clock struck but YHC imagine he was completing some early taxes. Private Benjamin and No Show looked solid. Dumpster Fire kept the chatter on and as always gave his 110%. Yomo our FNG gave a very good effort. He did say he didnt like running but he did fine. Great call on the 1 minute elbow plank brother.


It was great talking with the fellas, just keeping everyone together. Enjoying some 2nd F while running and doing 5 merkins at each light. This is what F3 is about for me, get some good fellowship time, push hard and always get the best 45 min you can start your morning with. Everytime you getup, think of sleeping, think of how cold it is outside, its just the 3 Fs which we can experience which can surely sway your decisions.


We heard about the sad news of Gremlin passing that morning. We will be praying for him and family, he is with the almighty now. Let’s reflect and have him in our thoughts.


Thanks to Dumpster Fire for the takeout.



  • Brolympics – Feb weekend
  • Prayers for Gremlin’s family

Some Cheddar melt on a cold Da Vinci morning

10 men tried to stay warm on a cold (high 20s) morning. 2 ran away fearing the verst and ran into the cold. Word is they(Tolkien+Tuck) sneaked in for some #F3HotTubs. Bet Mario is not happy about it.

Disclaimer given and off we go


Warm Up


10 IW IC
10 Mountain Climbers IC

10 Peter Parker IC

10 Parker Peter IC


The Thang

Mosey to the fountain

Triple NIckel – 10 derkins and 10 jump squats


Between two main parking lines – a good distance

3  x  [Start at the first line 10 Jlo and bee Skip to the end line 10 Makhtar N’Diayes(had to look up exicon for the spelling) – bear crawl to the first line]


Mosey to the spot in behind of the starbucks

Pick a light chair and curls. Then Situps 10 IC.

Then Turn by turn each pax runs around the fountain and when he returns all go 5 derkins, tried to be ambituous and keep the plank holding – FAIL – Fredo bailed me out and we did 15 LBC while each pax ran around


Then Mosey to Alexander Martin Street and mosey to the circle in the middle of intersection

Each pax does 20 flutters at the center and goes to every road corner for 10 merkins each

Returned did some Mary on the way



YHC tried to keep all warm and I think we did a great job keeping it all warm. Although the hands finally gave in half way through freezing to not my delight. Howie did a great job leading us on Mary – Mountain Climbers. Bratwurst needs a tutorial on how a triple nickel works. Honestly just go to centurion for a great tutorial, you will believe in it. Fredo did a great supporting YHC when he needed some much needed LBCs. Also Soft Pretzel gave good support, in fact he kepy YHC on track when Cheddar thought 20 burpees at the last drill would be a good idea. GoodFella led the bunch on all the drills. Solid effort from Gumbo and Teddy too. 

YHC has realized he enjoys the 2nd F so much during the 1st F, didnt get to do too much this time. But had some good chatter with GoodFella and Bucky. Goal for 2018, push on some 1st F while enjoying the 2nd F.

Appreciate the opportunity to lead as always- Tuck Fredo and 777. Also glad im done with a few marathons , can return on some bootcamps. Also Da Vinci really has a lot you can do with the area so encourage you all to Q here.

Thank you for the take out Bratwurst



Joe Davis Run – Jan 6th 2018

Christmas Party 2018!

Stonehenge 12 days of Christmas – Dec 23rd – Q Haggis – that’s all pain

Stonehenge 5 year anniversary – Dec 30th – Q Dolphin

Da Vinci – 2 year anniversary Jan 13th – Bucky – this will be real good

F3 Speed for Need – Isabella Santos 5k (Sept 30) – Let’s get to 75 (Now at 61)… in other breaking news, this is what went up and down at Rebel Yell last week

So I am trying to finish this Rebel Yell backblast at least before the next one for Rebel Yell gets out from Goonie who Qs Rebel Yell 9/28/17

14 did some hills even if they did not want it.

Warm Up

Slow merkins – 10 civilian count

Windmill – 10 In Cadence (IC)

Cotton Picker – 10 IC

Mountain Climbers


The Thang:

Mosey to the rock pile past the Murderhorn

Partner up – Catch me if you can

1 partner 5 merkins other runs with the rock up Murder Horn

Flajack when  partner 2 reaches partner 1


On the way down from murderhorn

Instead of merkins do 10 squats


Jack Webb

4 merkins for every arm raises

We started with 1 and went to 8


Mosey to hill behing the Regal cinema

Run up do 1 burpee, down touch the wall and back again for 2 burpees….. Do till 7 burpees


I call this the outback special – where we lay on the back with the legs at about 45 degrees and holds then each pax runs around trying to push the legs down for each pax. Then he lays down and the next one does the same.



The pax for in for some running but YHC still had some BRR hangover so decided why not get back to hills. YHC was paired up One Niner who surely pushed me even after One Niner being injured. All the rest gave a good push. I remember it being particularly humid, I must have lost a gallon of water just on those Jack Webbs

Goonie was sure we were going to do some hills . He did acknowledge it was a hard 2.5 miles.

YHC particularly enjoyed this one.

Strawberry and Coal Ash looked strong pushing each other. This is what F3 is all about!  

Strawberry takes us out .



  • Isabella Santos 5k- Sept 30th – Be there and bring family, M , 2.0s, friends – lets support F3 Speed for Need headed by JRR Tolkien.  We are at about 61, lets try to get to 75 by race day even if you are coming to support it will be great to have a bunch of us guys ! So Sept 30 , 0600 Hrs Commish leads a convergence at The Vine (Stonehenge with Da Vinci converfingn), we get some breakfast after and then go run/support .  Lets do it! . Try using coupon code (AGENDA)
  • Race Link:
  • Check out this epic video

F3 Speed for Need an initiative to raise awareness for children with special needs through fitness. And very importantly empowering these children.

  • Smoky Mountain Relay – 209 miles – Apr 20,21 , (same format as the BRR) runs from Brevard NC to Nantahala Outdoor center (Bryson City,NC) . The finish is awesome! A little tougher than the BRR. If you liked the BRR this race is for you. If you havent done the BRR you can still do it. Please contact Cheese Curd or Cheddar if you are interested.
  • 3rd F Gut Check (After Rebel Yell at Chick-Fil-A at 0630 AM)
  • Church on the streets – Contact Strawberry (M,2.0(over the age of 9 to 10) friendly)

BRR 2017 – Through the South Charlotte Lens

Everything’s better with Cheddar


Please note this is a Backblast for all BRR teams so I will update it as you update your experiences on legs and other stuff on legs or miscellaneous. Just add them to the comments and I will update the backblast every few hours


So I am writing this BackBlast late but Tolkien will surely be proud of YHC. So let’s get straight to it. Yet another CSAUP event we are doing this year(why am I doing it every year and suffering…) Well this the team I led was F3 SOB (sorry YHC has no creativity in the team name) and we were pretty banged up from the start of this race. So to avoid personal embarrassment I will let you know what we were dealing with and not refer names. Our BTW our team ( Doc McStuffins, Soft Pretzel, Beaker, Cheddar, Itch, Nard Dog, Madam Tussard, Transporter, Mr Bean)


Team F3 SOB (Laundry List of Luxuries) – Randomly written down ,not in order

– Bummed Ankle with Peroneal tendonitis (alright that is YHC). Did not run 10 days before the   BRR

– Sharted like a week before while training for the BRR.

– Knee issues for a year

– Phlegm, Upper Resp Tract Infection , cough, cold and infected the whole BRR van (thanks bro). His daughter thought he was crazy doing this race #CSAUP

– Calves busted at the Brave .

– Calves busted here too

– 10 days before the Maul and he is limping.

– is actually fine

– Having some knee issues but making it there but was actually feeling good


So my main aim for this race is to lead my team and make sure I get my food . If you have even been once in F3 South Charlotte, Bean has told this story even if you dont want to hear for the 30th time he still told you how Cheddar forgot his food on BRR 2016. And also tripped him in Ballantyne which he actually tripped himself trying to catch YHC


So we decide to get no sleep really and leave Friday early morning at 3:30 (hmm 3:45 )

Van ride was good Beaker got us safely with some extra cup of joe from Itch




Doc starts us off with Dredd right next to him.  Pretty solid start there






#4 – 7 miles

Cheddar – So I start my leg pretty fine . I check my HR ….183 and that was my average over the leg. First leg trying not too fast straight from the start


Exchange #4 to #5 – So I get back and my team is not there and I am waiting… and waiting… twitter update looking for F3 SOB sent out. I can hear laughing in the background for sure. Turns out our team thought I was at exchange #5 to #6 and I lost nearly 10 minutes. Glass Joe helps me figure out where my team and I need to move!!  No worries I carry on and start #5. Oh by the way Mr Bean blames me for this mixup.


#5 – “You cant miss an exchange Trying to find a tall Indian fellow in the middle of Trumpville”

Cheddar – I ran about 0.8 miles and Itch come flying from the van and relieves me. No worries we are back on track and sequence.











#13 Hard 9 miles

Cheddar- I was feeling good. Until I got on Blue Ridge Parkway and I was zapped for energy . I am going to publicly admit I got passed so many times, I lost count. Pushing hard as I could . No energy thanks to 3 good bowel movements earlier (thinking my system is just a pipe with no absorption)


I start cramping about 2 miles to finish. It starts with one leg and its the cramp which you have to stop. Then I walk it out, 10 seconds later , the other leg!! Walk it out. There were people driving around encouraging me that the finish was close. I remember Prohibition passing me trying to push me on. We were both exhausted.








Saw Doc helping a guy not doing well. F3 spirit right there brother


Softie gives good company and support to a ladies team on this night leg. Kudos Brother



Beaker and Hopper gives good company and support to a ladies team on this night leg. Kudos brother


#22 – Easy 2.6 miles

Cheddar- Now I am feeling good, all stretched. Got some magic capsules from Transporter which has electrolytes and salt and good stuff. I run pretty hard trying to chase Prohibition. We start and end with the same small distance between us. We pushed each out pretty hard. Love you brother











#31- Mountain Goat #CheechStrong

Cheddar – I have been obsessed with this leg since 3 years. I finally get a chance to do this leg. I got my rhythm finally on my this leg. Personally think #33 is harder, maybe even #35 looks harder. But that might be because I got my legs back finally after running for 10 days before the BRR.

Near the top I meet Hope Solo from F3 Lexington , I shared my inspiration and shared some good fellowship after the tough loss of Cheech. We decided to push the last half a mile of #31 in memory of Cheech. Thanks for doing this with me Hope Solo, I need to catch up with you soon.






I did see Itch pushing Nard Dog on the last few yards of this crazy Mountain Goat before the downhill starts. Inspired by Itch I do it too and help a pax on the Dredd/Turkey Legs Ultra team.


Exchange #33 to #34 Mr Bean, MT and Transporter huddle up to push as hard as they can so we can all finish strong. #HIM



Cheddar tries to push MT on this leg and maybe as a pacer… Well well well, the pacer becomes the pacee. The last 0.5 miles I fell behind, and all I could do in my Indian Southern accent was “GO MT, You got it!!!”



Cheddar sending a request to BRR to rate this as Mountain Goat. Will keep you updated



Bean pushes hard and gets us through this one. Very strong effort


YHC gets to lead a takeout after the race. This race was special. After all we went through before the race. I have to say I was proud of our achievements. Great job F3 SOB

Great fellowship as always in BRR. I feel this race is more 2nd F and like it that way.  You will get to know Pax more(your team , other teams) be around them, smell each others gases in a van (no way out) and have some plain old fun. If you havent done it, you need to do it/

Big Shoutout to Commish for doing this for the first time #respect and also leading a team. Great job team F3 SOBeasts


This has been a great race. First time leading it. I learnt a lot and appreciate the opportunity from MT. The team  were even nice to let me go for a wedding do some Electric Slide  Cupid Shuffle just a few  hours after the BRR!!

Next up Isabella Santos 5k – Lets Support our local South Charlotte race for F3 Speed for Need


Simply Blessed

11 pax showed up thinking they would be running in circles. Well here we go…

Warm up near the hotel parking lot


SSH – 15 IC (In Cadence)

WindMill – 10 IC

Mountain Climbers – 10 IC

Slow Merkins – 10


The Thang

Get to the pond

Start 10 each around the pond

Dips at the benches

Burpees at one place

Step ups on the other and get back to start

Wait on the 6-Mary


Then do 20

Wait on the 6-Mary


Then 30

Wait on the 6-Mary


Mosey to pull up bars

Groups of 3 get 5 pullups while the rest do a called exercise

First round – Carolina Dry Dock

Second round – Merkins

Third round – LBC


Mosey to adjacent parking lot

From Entrance do 1 merkin each parking line till small island then lunges on the way back


Get to the parking lot and do partner merkins (1-6) Flapjack


Mary was scattered throughout this post

Flutter, Dolly, Freddie Mercury



Mario had called a prerun for Bagpipe and so YHC obliged, I got my 3 in and hoped to get a few more in Bagpipe and was happy with 2.25.

YHC did see FNG-Hula Girl hanging out in the parking lot at 5:22 , glad he stuck in for Bagpipe .


YHC showed up after the pre-run and Carmen SanDiego thought we would be doing more running, how could I say no! Also watch out Carmen Sandiego is Qing at The Maul in September.

When reached the parking lot for COP (Circle of Pain) ,Fredo was quick to give me a headcount when I asked of it. He knows it before you can even ask.

Particularly proud of the pax for pushing on those 30 burpees. Tag Along was just confirming on those 30 burpees and YHC thought it was possible

They didn’t complain just pushed as much as they could. True spirit of giving their all. So the M told me the previous night do 10-15-20 and I said sure, well I forgot and I trusted we could do it and we crushed it on 10-20-30. Mario did call me on my slow burpees but YHC thinks he was at his best! Glad I could incorporate some core.


Our new FNG – Hula Girl showed great spirit . Paper Jam took good care of introducing him and making feel a part of the group. Hula Girl also acknowledged his support when leaving too #f3counts . Thanks Paper jam


Also YHC wanted to do stretches. Need to plan better next time… 


Fredo, Snooker and Morning After looked good. Hey guys check out fredo preblast for Da Vinci written some good stuff. Kaboos and Krane looked rigid. I expect they will be Qing very soon. YHC thinks they are ready !


Few more pax I cannot remember sure gave a solid effort.


Mario did give YHC a hug after those merkin walks on each line. Appreciated the support brother. We always need that pick me up, glad he liked it actually made YHC feel good about this workout . Also Mario was my navigator too and timekeeper. In fact I thought of doing more but Mario did suggest time was running short, so glad I listened. Trust me you dont want YHC trying to get you back on time when he reaches only 15-30 seconds before posts!


YHC did attend 3rd F timekeeper , was great to have FNG Hula Girl and Das Boot join for the first time. YHC is training for a marathon so needed some good miles. To do 3 miles, lead a great group of men on Bagpipe and listen to some good 3rd F with new guys joining us too , just simply blessed. YHC could not have asked for a better morning and start of the day.


Please thank Wingman on his hard work as always and particularly  on the new website. He cant even give you a number on how many hours he works for F3 a week for freeeeeeee. Appreciate it Wingman




  • Welcome Hula Girl
  • BRR – 2 teams looking for a single runner – Contact Cheddar
  • BRR – looking for drivers – Contact Firehazard , Cheddar
  • F3 Fantasy Football – Contact Buckeye
  • Isabell Santos – Sept 30th – Speed for Need Initiative – Contact Firehazard or JRR Tolkien

            Idea is to have a bunch of pax push the speedmobile (as YHC likes to call it)

  • New website F3 South Charlotte – you are on it
  • Get on Slack – Useless talk and some good informaiton
  • Timekeeper (3rd F) – Book Screw tape letters (Just started today)


Thank you Paper Jam for the on demand takeout!


Cheddar over and out


30 pax showed up for a anniversary Q and a ramp workout thinking they will get more running but got the Cheddar Shreddar delivered on their shoulders with only 1.5 miles

Mosey to top of the deck

Warm Up

  • 10 Mountain Climbers in cadence(IC)
  • 15 Merkins IC
  • 15 Peter Parker

The Thang

Mosey back to the bottom at the deck entrance

First Ramp

Parking lines each pax – scoot to the right line with hands and legs then 1 merkin . Then scoot back to line you started 2 merkins . … back  the right line ….3 merkins……do till 10 merkins.

Wheelbarrow: Partner Up and interchange when tired – Straight on the horizontal section of the ramp and then up a ramp

Plankers Delights – This sucked with 30 pax . Basically all pax line up in the line side by side with a plank. From the end of the line one by one comes from the other side. I knew we had 30 so did only one hand slap merkin and do with all till you reach the end of line and then join the line and stay till the rest have completed theirs.


Partner up – Partner 1 does broad jump burpee two the second pillar then run back

Partner 2 does LBCs

Flapjack… Each partner does it thrice


Partner up – Partner 1 does bear crawls to the second pillar and run back

Partner 2 does box cutter

Flapjack… Each partner does it twice

Hop over the planking pax

Pax line up arm length wide and each one from the end jump over the feet of the rest and plank at the end of the line then next guy goes from the start… continue till the line reaches the wall


  • Dolly 20 IC
  • Flutter 20 IC
  • Heals to Heaven 10 IC

Mosey back to base

American Hammer or Russian Twist 10 IC



The main aim for this workout was to make sure we only ascend the deck once and we did just that. Mermaid made sure I was all ready and I was wondering if we can fit all drills in.

The pax had it pretty hard on the Shoulders and YHC didnt really think about that, but just needed something to push them hard. The only reason I put all of those drills cause I keep remembering them from my previous posts.

Starting at base I thought we should probably go from the road just to avoid those parking wood blocks and then get the bus coming out! Then to the mosey to the warm up the deck and the pax got chirpy, I had to know with a bunch of 30 pax they will always be chirpy.

The parking lines with the merkins were pretty hard with the pax pushing hard till 10. Then came the wheelbarrow Private Benjamin gave some good piece of advice – Breath!! The pax showed great strength in reaching two stretches including one uphill.

The Plankers Delight sure did take us out . So note to self never do it with 30 pax unless its a CSAUP. I admit I had to get on my knees a bunch of times. The pax showed great determination and finished it all.

Paperjam decided to try to get to wall quickly as possible to stop the pain of hopping on the rest of the pax legs . Well we made it just fine.

After the workout Margo mentioned this workout should be called the Cheddar Shreddar just because of the sholder beatdown on the unforgiving parking deck flooring.

Big kudos to Toolbag, with his new addition to the family(2.0) just a couple of weeks ago he has kept the determination to post and keep pushing. Remember he has his virgin Q coming up soon at the Big House (July 24th 2017). Do come and support him.


Twitter reactions:

Chelms had to ask for workers comp because of worn out hands. Udder made some fun on his expense. Shoe and Mermaid had some kind words for the workout too, as Mermaid said I gave you’ll the option to modify!

Also bunch of pax thought if Cheddar does not have gloves then they might not need it. Well I hardly use my gloves simply because I don’t remember where I keep them and then if I find them – don’t remember to carry them.

Kudos – Double Check visiting from Asheville – I need to come there and join in

Also this is funny I had to ask Tolkien to help me get through some formatting on this backblast on the F3 nation website( yeah indian guy asking for IT help from Panda!)

As always a great takeout .


Thank you!

Finally I would like to thank you all for supporting me. This is my 3rd year annivesary I need F3 everyday in my life. My life has changed for sure for the better. Newer guys keep coming and veterans in F3 know how good it is. Also you realize the fellowship (2nd F) is so much important for our lives. Sad Clown Syndrome is real and we need to be there. I have counted on my F3 brothers on help too. Just recently I had a little extra arguments(to put it nicely!) with the M (wife) , I sought help from a F3 brother and it was great to have a friend and a brother to help me with great advice see where I can improve on my relationship with my wife and we are all good now. So guys feel free to reach out to a fellow pax or a site Q for some advice or direction if you need at any point in your life , they will surely get you to the right person (Contact Mario or PaperJam for F3-Search and Rescue)

If you see me outside hanging out im always EHing (not too successful yet) but keep trying to get more pax to join F3 and pushing more to the next step (to Q) .Previously SilverBullet (from F3 Isotope) pushed me to join F3 and we drove about 30 min in no traffic in the early mornings to Mad Scientist. There they have a tradition of the pax who introduces you gets to select your name (I am Cheddar because im always late and SilverBullet states – second mouse gets the cheese , first mouse gets trapped) Now im loving it.

Also not to forget 3rd F – Faith we do have some many of those post (e.g. Timekeeper) make ourselves better in life and be better community leaders and support all others.

Alright that’s my 3 cents for a 3 year anniversary . Cheddar out


Announcements :

Bring Peatnut Butter (crunchy or creamy) next week Food Drive – Calvary Church – Contact Mermaid, Udder or Margo

Run Stopper on Q next week – Centurion (June 16th 2017)

McHorsey Monday Post (Claiming to be the hardest workout – Need approval from Brave/Centurion) – Bring Rice Tomato , Tomato Sauce

Q school was today (6/10/17) – Was at the ABC store – great place to keep one

Speed for Need : initiative to raise awareness and donations for special kids with disabilities  Contact JRR Tolkien or follow on twitter @F3SPEEDFORNEED