Author Archive Cheese Curd

Hey Sprockets…where are you going??

An even 20 for this weeks addition of Hawks Nest (remote edition).  After 12 days being out of touch in the woods of northern WI, I emerged more rested and slighlty out of shape, as I did nothing but consume beverages and snacks.  Enough about me, lets find out what happened to Sprockets….more on that.  GPS hit 5:30, no FNG’s, weak disclaimer and we were off.


Warm Up

Head out the parking lot, around the DD back to the far lot for a short bit of ladder work


The Thang

Of Course we hit the appetizer- SSH x15 / IW x15 …what can I say, love the oldies, but then hit main course

Ladder beginning at 10 reps down to one

6 count Burpee / Monkey humpers / LBC  / Merkins


Mosey to the Church with the rocks…near DD

Some ab work to have the group catch up


Rock work

Grab a lifting rock and line up at the first light.

Curls, Triceps ext, Squats all x15 and then hold rock over head to the next light and drop rock. Back peddle to first light and back to rock //Repto 4 lights in total

Some ab work in between

Mosey to the Harris Teeter fountain


Fountain work

Incline merkins x10 / Decline merkins x10 / Bulgarian split squats x10 each leg / Dips x20  after each round run around nearest bush and  repto 2 more times


Finish up with some AB’s to kill the clock and head back to launch….well, Sprockets did an all out, but too where???


Announcements: None

Take Out: Thank you Snow Flake


Ye Old Moleskin:

– Thanks for Hopper and Hops for putting me on the Hawks Nest schedule- would be great to actually see Hops, but whatever, his better half was there

-So glad I had the Q today, I am sure I would have fartsacked this morning away otherwise

-For the ladder work, some refused the Burpees in the beginning….hell, some of you may have refused them the whole time.  I was to busy counting and trying not to F’it up. You be the judge and comment…if not, I did an awesome job.  Much better then the last time I did this in SOB land

-Thanks Duct Work (also not in the Pax this AM), but apparently he really liked the Rock work from 2 weeks ago which he recycled from my DMZ q 2 weeks ago.  I guess some of you that showed up at Rock Zero over the weekend already saw this.  Sorry, no BB, so I don’t believe you..and we did it again

– Lastly, yes Geraldo…technically the fountain work was 4 exercises, but rather then listening to, “you called for 20 Bulgarian split squats, is that 20 per leg?” I said it was 3 – 10 per leg

-We only covered 1.7 miles, but that felt longer today with the humidity

-Did you think I forgot about the Energizer Bunny..Sprockets??  So I hit him up mid day today to check on him.  You see when I said, “lets go back to home”, he shot off like a rocket and before we knew it, he rounded the corner at the HT and was never seen again.  But where did he go and why?  Well, early speculation was he had a code Brown and based on the speed, plausable!  Some quietly thought he lost his mind and went to the wrong “home”- Hydra/ OP- but who would do that?  Honestly, I was behind him and yelled his name 2-3 times, but like a hunting dog chasing his prey, Sprockets heard none of that and headed back to OP.  Based on the text message, he was at Hydra doing pull ups waiting for us.  Seriously dude, you are not that fast.  Also, who calls an all out from HT back to OP @6:14…kinda a long run.  Either way, eventually he figured out that today was Tuesday and ended up coming back to HT to pick up his boys to run home.  PLEASE NEVER LET HIM FORGET THIS!  Honestly this was so funny on so many levels.

-Always a good morning to be out in the gloom.  Have a great week!


If I didn’t have the Q, I would have been in bed

Early on a Monday morning and I am 2nd in the lot.  Who beat me? Duct Work.  He usually comes in on 2 wheels.  I believe he is making up for the HC on my Sat Q, when he failed to show.  As for the other 7 guys, I think 3- Eye Chart, Aqua Fresh and Slum Dog came in on foot and the rest of us slackers drove in.  We actually picked up Slum Dog on the way in, so close to being on time!  Now we are at an even 8 and headed into the gloom to see what was in store.


Mosey across the street…literally, crossed the street to get a horrible disclaimer (vet Pax- barley needed).  We proceeded to get fully warmed up.  SSH x15 / IW x15 …I believe we are warm.


The Thang

Confirmed that there are 9 driveways on the right.  We made sure to stop at each one and did one of the following x10: diamond (chest to ground), wide arm (hand release), standard (hand release) and Carolina dry dock


Gather at the parking lot by the school for some Mary


Next movement started at the buddy benches / Panda Rock / poor mans stick shelter

3 rounds: 30 Dips and 15 (each leg) Bulgarian split squats / run around the pillar (not lamp pole)


Gather in the same parking lot and complete some more Mary


Time to run back to the AO…however stop at each speed bump for 10 burpees per x2.  Actually, continued to run to the Power Building (or whatever that is) and do some Mary.  Head over to the building that stores the blocks and shoulder carry them to the base of the church parking lot.


Once at the base, we would do 10 reps per light pole: Bi’s, Tri’s and Squats.  Then advance to the next pole with the bock overhead and set the block down.  Once there, back-peddle to the last spot and run back to your block.  6 total poles in the lot.


As the group finished up, provide some rather confusing instructions which should have been a simple cynder block press with a sit up.  We managed…


Shoulder carry the blocks back to the Power building, put them back and head to the middle gathering area of the church.


Last set since we were are running short on time.  Perform Incline Merkins x10, Decline Merkins x10 and Step ups x10 per leg.  Then run a lap around the church (top loop)


We had about 30 sec wall sit and DONE


Announcements: Aqua Fresh is famous for finding Q’s when you post.  This is actually a really cool site with tons of options.  You should check it out and volunter to Q.   Also, Eye Chart reminded us that 24 hrs Booty is going virtual this year- Search out your F3 brothers or Eye Chart’s team- Michael’s Marauders to donate.


Take out- Duck Work- thanks!


Ye Olde Mole Skinny

– Thanks for Aqua Fresh for giving me the tap to Q.  I committed to Q’ing more (or when a spot was open in 2020)  Mission success, not sure of the numbers, but I think I have 4 in July and 1 more at Hawks Nest on the 28th- set up you calendars

-Backblasts are important, make it apart of you Q duties

-If you are reading this BB and are thinking that I am doing many of the same things from previous workouts…yep!  I like a basic meat and potatoes and based on the Q’s from SOB, A51 and now A51/Metro…no repeat pax.

-This can be a run heavy workout, but I have more miles these days then I need, so we only covered 2.2 according to the satelites

-Eye Chart and One Eye were pushing the pace most of the morning, well done

-Duct Work stuck with me on the block exercises and I felt the need to stay just in-front of him

-As for the rest of the guys, sorry I was too much in my head to see the work, but this group stayed tight, so I know everyone was pushing.  Feel free to comment..however most are Metro and will never see this


If you want me to Q, be advised we are going to LC

On Wednesday night, I got tapped on the shoulder and was told that Rock Zero needed a Q.  I believe Geraldo was begging, but I tend to read too much into texts.  Either way, I have never Q’d Rock Zero…nope almost 8 years and never Q’d.  Would I fail? Would the Pax point and laugh?  It was completely possible!  However, with minutes before 0700, 6 of us were wondering…”Where is everyone?”  Well, 0700 and off we went, but wait here comes Levi on all 4 wheels (should have been 2, your late) And then there is Flipper, we caught him on the warm up.  We knew we had at least 1 pre runner and “someone” should have run faster or watched the clock, but Mr GQ was now going shirtless all morning #distracting.  Now that we had 8 off we went.


Warm up

Run to the Rock pile for a lifting rock.  Had to pause here, because this group needed more time to warm up: SSH x15 / IW x15 and we were warm


The Thang

The plan was 3 stations (1st in full sun)

Curls x20 / Tri’s x20 / Squats x20 / 5 rock burpees ..then hold rock over head to the next station (in the shade)

Repto then move closer to the rock pile (in the shade) Repto and return you rock when finished


At this point I think I began to hear some rumbling (I sense some of the Pax knew where we were headed) as we made our way to the entrance of the LC (White Gate neighborhood)

I believe we did some Mary prior to instructions.


There are 3 culd-a-sacs, 30 LBC’s and either 20 hand release , wide are hand release or diamond (chest to ground).  We hit all 3 as a group, with Diamonds, then wide arm, then normal.


And at this point it was clear, the Pax wanted out of the LC without visiting the main event, but we have come so far.  So I shook off the background noise (turn left, your other left) so down the hill we went to the base of the hill.  Did a few more Mary while we waited and then instructions were given


LC: There are  6 driveways on the left.  Run to the first driveway and backpedal to the base.  Run to the next driveway, back peddle to the first driveway and the run to the base. So combination of running up the hill, backpedaling and recovery run down. See Ye’ Old Moleskin for my commentary on this.


Once were were done, we mosey’d back stopping along the way for various planking, Mary while we headed to the hot box.  On the way to the hot box, we noticed that there was someone enjoying a good book, so we skipped that, did some more Mary and headed to the front of the church by the benches


At the benches, 3 rounds: 20 Dips and 15 (each leg) Bulgarian Split Squats.  Between each set, run around the tree.


Headed back to the parking lot (shaded part) for 3 more minutes of Mary and we were done!


Announcements: As Covid is getting closer and closer to our inner circles, Flipper shared a story about it hitting close to home.  Although he is good, he has a few members of his family and including some grandparents at risk.  Additionally, Run Stopper has had some heavy news lately.  Starting with his youngest getting injured on some burly quest/hike that he just started.  He is OK, but will need time to heal.  Additionally, he has a bother that just received some bad news regarding cancer.  Please lift these guys up when you see them and others around you.  The world can seem dark these days, be someones light.


Ye Old Mole Skinny

-Thanks to Geraldo for hitting me up last minute.  It was hard to say no as I just told him to put me in the rotation.

-I had said to him a week or so out, if I Q rock, were are going to the LC.  So when he tapped me to Q, he knew exactly where we were going

-Speaking of the LC, glad I got to introduce the little hill to Levi and Mr Magoo.  Neither had been there and Levi said that he sort of enjoyed the new territory…your welcome

-As for the LC, full participation was mildly received.

– Towards the last few rounds, a few guys decided to that they had not had enough Mary and just stopped running the hill.  No worries, that hill is a lot to digest

-Little FYI..when you do your warm up in the full sun you will probably hear some complaining…man right off the bat the Pax begain to complain

-I have been impressed with Geraldo recently as he is coming out of Covid on top of his game, maybe not feeling it today, but we all have days like that, hand in there

-Flipper is in beast mode, with all his technology, hopefully he gets a watch that get him to the launch on time

– Mermaid, Captain ,were just getting work done today

-Voodoo was working hia KB’s solo today #strong.  Made sure to say, HI a few times

-So again, my VQ at Rock Zero is no more.  This is a good site with lots of area to cover.

Last minute change- new plan = no plan

Much like every Q, I write, rewrite and eventually I have a plan.  Friday at the Brave was no different.  Once I was tapped on the shoulder to take the Q and given the modest weekly numbers, I was confident a week before that the Pax were gonna be sandbagging.  Well all up to the point when the last few guys rolled in the lot and I realized I forgot my 2 rucks, so with only 9 sandbags (of various weights) panic set in.  Of course I thought this could happen, but I still gambled and lost.  So as the last guy rolled in, I counted several times to be sure, but indeed we had more men then bags, so I shut the trunk and began to think… what.

Realistically, we were going to be in the deck anyways, so we picked up Kirby on the way and with no plan/new plan, I just took the group on a long warm-up run so that I can figure things out.  As a good Site Q, Tuck ran up with me and was chatty until he said, maybe you need a few minutes to figure things out…yep! 🙂

We made our way to the furthest deck and at the bottom we gathered for some warm ups.  Here,I also learned that Tuck has a shoulder issue and would prefer not to do so many merkins…yep, sorry in advance


Warm up

Imperial Walker, SSH, Arm circles (get Tucks arm loose) and maybe a few merkins??


Main Event

So this is a bit of recycled material, but when in doubt go with what you know.  The new plan was to run 1 length of the deck, perform 10 merkins (either reg, wide or diamond) and 20 Monkey humpers.  Backwards run down the deck and then run 2 lengths forward and repeat.  Who knew this would take +3.5 miles, countless merkins and 30 mins.


At the top of the deck, various planking as we waited for the 6 and then we cranked out some Abs…they were epic (I honestly cant remember)!


Then we made our way down the ramp and at the bottom of every down ramp – 5 merkins (choose between 3-as above)


Once we gathered at the bottom, more planking and some ab work (still epic) and then head over to the lone tree island


Around the World

This is a little curb work were you did 10 regular merkins, get up touch the tree, then 10 offset merkins hands right, then touch the tree, 10 baby decline merkins, touch the tree, then 10 offset left merkins, touch the tree and then repto x2 total


From there I contemplated a few things, that I will save for another day, but the grass was too wet, so I spared the Pax.  Instead we ran to the next closest wall for some dips x20 and 20 Bulgarian split leg squats repto x2 total


Mosey back to the top to wait for the 6 and then line up in an indian run format, however we are doing a Scout run.  Much like the Indian, you are in a line, but the person up front sprints for 10-15 seconds and then runs back to the line.  Once back, the next person takes off.  Really a great way to keep the group together and you can run as fast/ as long as you want.  Once we made it to the top, run home.



Ye Old’  Mole Skinny

  • Thanks for Tuck for tapping me last week, I really like this site and happy to support it. Sorry about the shoulder work
  • Sorry for being ill prepared, well sort of.  I did have a full weinke. We DID visit some of the sites, but I did not have enough equipement for the day
  • I tried not to advertise this workout knowing I wanted sandbags, but in the end, happy we had the numbers and no body seemed too disapointed
  • Gruden came for 4 miles/ delivered I had 4.6 on the day
  • Hazmat preran 3 training for some virtual marathon
  • Mic Checks 2.0 Bolt is fast.  At some point on the parking deck run, he got by me…way past his old man…strong effort by the 18 yr old
  • I had to run another 4 with Voodoo after this for my Neighborhood 6 run challange…yuck
  • Not sure what was happening behind me today, to worried about the next thing, so if you want to add anything, you know where to do it



Few 4th July convergences on Sat, sorry if you were waiting for the BB to get the details

Kirby and Strawberry are putting on the 1st inaugural running event on  18th.  There is a preblast and details are on slack, but her are some details that I gathered on Friday morning..I am not sure all are accurate as the conversation got sideways a few times

  • Charity is for local organizations for homeless, vets that have cancer and penguins.  Very specific, I was truly lost…but all the money is staying local.
  • I believe they want 100 runners, but many are donating and running on their own or not at all (I am DR so I just donated)
  • F3 and Fia, 20 signed up, more verbals
  • Ghost option available
  • 0630 start try to finish by 0800
  • Only timing yourself
  • Metals and tee-shirts (donated)
  • Social at the Bullring afterwards
  • Bring your own pancakes (yes, this was discussed)- pancakes on a stick are better

I believe Kirby took us out, but I stopped my recorder


Promise kept

After last week’s mileage-fest, YHC made a promise to keep the miles down.  A group of 22 strong eventually rolled in (even though it was sprinkling) to see if I would keep my promise.  With total miles under 3, mission accomplished?!  If not, complain to management, but since neither site Q’s were present, good luck!  After a brief disclaimer, we took off.


Warm up run- head towards Evelyn’s hill, stop to wait for the 6 and hit the basics- SSH, IW and some merkins interrupted by the paper lady (who stalked us briefly).


The Thang

Triple Nickle-  Monkey humpers at the bottom / Hand release merkins at the top/ Backwards run up- normal run down

Finish with some marry while we wait for others to finish


Mosey back up Evelyn’s hill to Wesley Church for some lifting

Grab a lifting rock and do the following:

Bi’s , Tri’s, Overhead press and Squats x15 per exercise – upon completion, hold rock overhead and head to dumpster (rinse and repeat), then to the end of the driveway for the last round.


Place rock on the shoulder (switch halfway thru) and put rock back in the pile


Mosey to Baseball diamonds

Instructions were to do the following exercises x20 each and then run around each field (4 total fields)

Incline merkins, decline merkins, Jump ups (step ups), Dips and Pistol Squats (one leg up)

Few more Mary, head back to launch and DONE



  • Convergence at Kevlar July 3rd
  • Unofficial White Claw- 0800- 900at Good Shepard (I believe there are promoted recovery drinks consumed)
  • Someone was pushing Joust tomorrow (Friday)


Ye Olde Moleskin

-Thank you for the opportunity to lead, I was tapped on the shoulder by the energizer bunny (Sprockets) and of course happy to jump in

-Welcome FNG- Huddle House.  Is it creative?  Does the Hydra Pax struggle to create names? Was I given the authority to confirm the random suggestion? Did IHop bring him out? No, Yes, Yes,Yes

-I struggled with a plan today.  Although Hydra is like home court for me living so close, I feel like we have done it all.  Also, not being able to grab sandbags, fire hose or even use monkey bars, it takes a few thing from the play book.  Either way, happy with the plan

-Few guys out front today, I am not saying that anyone is cheating, but if you are in the 6 but doing all the reps (with good form) keep it up.  At the end of the day it is about you (and that fine beach body).  However, Proehl is always out front…damn kids!  But I did notice some old guys keeping him honest.

-I don’t think many finished the last round around the baseball diamond, ran out of time…sorry

-Many of you hate running backwards…noted, we will do it again

-Not sure what the chatter was behind me, feel free to chime in.  I had a plan in my head and could not think of much else


Change in the Format

Finally able to break my VQ Cherry with todays addition of Clyent Dinner.  During all my virtual workouts, I have done a bunch of variation on Tabatas and such.   I really like that format, but wanted to see if we can do something different.  I am not sure I would repeat the format in a none virtual world, as I was able to have my notes in-front of me the entire time.  However, once we got started, I felt more comfortable with count.  This format could have been confusing, so I tried to keep everyone on the same exercise and we just gutted this one out together.   The clock hit 5:30 PM, YHC provided a brief instruction and off we went.


The format was 4 exercises w/ variation of reps (format 5 reps, 10 reps, 15 reps and 20 reps).  The exercises remained in the same order, but the number always changed.  Again, the goal was that we would never burnout on one movement.  At the end the goal was to do 50 reps of each exercise or 200 reps per group.

Round 1- 5 , 10, 15, 20

Round 2- 10, 15, 20, 5

Round 3- 15, 20, 5, 10

Round 4- 20, 5, 10,15

To help the Pax get used to the format, we started with the warm up x 2 rounds


Warm Up x2 rounds

  • SSH
  • IW
  • Squats
  • Mtn Climber


The Thang- 4 rounds per group

Group 1

  • Dive Bomb Merkins
  • Good Morning- 2 handed
  • Curls -2 handed
  • Weighted Squats

Group 2

  • Weighted KB burpee
  • Tri extension- 2 handed
  • High pull- 2 handed
  • Weighted step ups

Group 3

  • Mike Tysons’
  • Man Maker (minus the squat)
  • Weighted dip
  • Swings


AND time…..yep, that was it!  Apparently I had misjudged my time as I had another 3 rounds ready to go #nexttime



  • 100 PAX Challenge:  We are trying to get 100 PAX to donate $100 (or more or less) by mid-June with the goal of giving away $10,000 to local Waxhaw charities so we can impact our community in a BIG way . . . And not just with $ but also with our time . . . Please consider being a part of this in some sort of way
    • Venmo:  @F3Waxhaw
    • PayPal:

Take out:

YHC completed this one…not the greatest, but no one stepped up.


Ye Old Moleskin

  • Thank you Bottle Cap for making me Q this
  • Honestly, I have attended every Clyent dinner for about the last month or so and it is one workout I really look forward to.  Each one is harder then the next, so I felt the pressure to perform
  • I hope the format was OK in the end.  I couldn’t have do it with out the wenkie as a few movements (burpees) took a lot out of me and I would have lost count…not sure how Wingman caught me early on??
  • Its really hard to see what others are doing so if you are so inclined, leave comments.  Most of the day I was looking at Centerfold/ Hurley and Wingman. That was how it played out on my iphone
  • Sorry about the internet signal, I know it is not always great on my end.  Besides the one big glitch, it seemed to be clear on my end
  • The burpees were hard, very hard. If anyone wants to use the trick I use to make them not as hard, specially when we had 20…I count to 10 and then back from 10.  That seems to help me, I had to do it today.
  • It looks like this may stay virtual for awhile longer while there is a LIVE event going on at the same time.  Keep showing up!
  • Lastly, I always ask for someone to lead prayer for a variety of reasons.  So out of all my Q’s that was the 1st time… Just be good people and help others around you!



Triangle and a Rooster

Not sure what happened, but I fought off all my alarms today until I looked over at the clock and completely panicked.  Little after 5 to do my routine and then the drive to the 15 min to The Matrix, which is why I have not been to this AO in years.  I have been wanting to come to this site for quite sometime, so why not Q it.  Thankfully, the drive did not take as long as I thought,  I arrived at 05:25 with plenty Of time to spare.  Not sure of the arriving order, but I stepped out and OT and Cage joined me and at 0530 we kicked it off.


Warm UP

Took a lap (memory lap) around the school.  More lit then I remembered and most of the holes had standing water in them.  However, the field behind the school is as dicey as I remember.  End up by the small track

In cadence: SSH, Arm Circles, IW and a few hamstring stretches


Main Event

Deconstruct the burpee

At each corner do the following (below) once back, take one more full lap and then 6 count burpees x10

  • Squat x20
  • 2 foot plank ups ?? x20 (this was to recreate the thing in the burpee when you bring you 2 feet from plank position)
  • Merkin x20
  • Jump Squats x20
  • Run a lap and 10 burpees


Ab work then Mosey to the jungle gym


3 rounds of the following:

  • Dips x20
  • Decline merkins x10
  • Incline merkins x10
  • LBC x20
  • Pull ups x10


Mosey to the Rock Pile/ grab lifting rock

Instructions: Lift then drop the rock/ run to the 20 and back / lift-run to the 40 / lift-run to 60 / lift- run to the 80 / lift run to the port-O-potty (well over 100 yards)

Here is what we lifted: 15-20 depending on the size of your rock

Bi / Tri / Over-head press / Squat


Ab work – Mosey to the school

Wall sit / Donkey kicks x2


Mosey to Parking lot…..DONE


Take out- O’ Tannenbaum- thank you!



  • Thank you for the opportunity to lead, even if was a desperate plea for help from Poptart (sounded REALLY desperate..heal up??)
  • Again, I was really looking to get back to the Matrix, it was the the first Monday in A51 .
  • OT and Cage were getting after it today.  We stayed close and got it done today
  • Still one more then my last Q on Friday, so we ended on a Triangle v Circle of Trust
  • I am not sure why the rooster thought it was time to wake up everyone at 5:50, but he was tearing it up.

Was it the snow, ice, cold or YHC

In a tweet about today’s upcoming activities at Joust, I may have mentioned about ringing the bell and we would head to the mountains.  Either the cold weather kept the Pax way or Pax caught on we were running to McHorsey.  Either way, site Q extraordinaire- Duct Work figured out the plan and still drove in.  I coaxed him out of his truck at 5:28, small talked until 5:30 and besides the car coming into the lot that was facility staff and not another F3er, we took off.

.7 mile run to the bottom of Old Bell and Blue Ridge (basically the gate of hell for hills).

The Warm Up

Since no disclaimer was given, I knew DW was not a SSH fan, so I offered to modify the workout as needed.  Although he and I both thought it would have been funny for me to do SSH in-front of him…and not like a short version of SSH, the long 50 or 100 and just have him watch me the whole time, here is what we did.


Arm Circles

Brief stretching

Maybe something else


The Thang


We were already at the base of the hill, so here was the plan.

Start with:

Calf Raises x20

Wide arm merkins x10

LBC x20


Run up to the driveway on the left, Monkey humpers x20 and backpedal down


Repto to second driveway

Run to the flag pole and wait for the 6…well, we just planked to catch out breath


Gather the Pax (just made sure Duct Work was ready to go) and we ran to the base of  Old Bell & Wilby/ Mountain View


Triple nickle up Old bell hill to first light pole, Diamond merkins at the top / Wide arm merkins at the bottom.


Moseyed on to the flag pole for some Mary

– Right over left/ left over right crunch x10

– LBC x20

– Boat / Canoe

– Heels to heaven x20


As tradition has it, pause for an intimate rendition of the Pledge of Allegiance at the mighty green lit flag pole.  If you have never seen it…#worthy


Mosey to the bottom of Wilby and Sardis and wait for the 6 (catch our breath)


Run back to the lot…few more minutes to spare


2 rounds of:

– Step ups x20 (10 per leg)

– Dips x15 / Incline merkins for DW



Announcements: None

Take out: We did not have a formal ending pray / encouraging words, but we did talk about the personal work that DW does for a close friend that he meet at the church.  Not that he needs it or asked for the following, but DW is a good dude and takes amazing care of this guy.  It started by mowing his law and blossomed into much more.  If you know DW, this is not the only thing he does in his spare time.  However, this individual  doesn’t have any family and really needs help and guidance as he gets on in years.  It’s honestly the best example being a better man! Helping others in need and extending yourself including your spare time to make someone else life better.  #strong


Ye Old Mole Skinny

– I am not going to take it personally, I blame the low turnout on the weather…which was no worse then any other cold wet day

– Thank you for keeping me on the Q list DW, having gotten sick earlier this week it was nice to get moving

– I am not saying that we had a 6 today, but DW and I have a sort of interesting past.  At Fast Twitch (years ago), I apparently was early and standing around with all of the runners that showed up, so when I saw him pull into the lot and step out of the car, overly eager to have someone to run with, I said, “Great, here comes the 6”.  He did not take that as a complement when he exited his vehicle?  Wonder why??

– This is an awesome site (although we did not see much of it today), keep supporting it.  I had other plans of gear, but with the threat of rain and snow, I did not bring it.  Then happy that I did not pack the car up for a full gear workout with just him and I.


Have a great day!


Cadence is not my strong suit

Old Man Winter decided to poke his head out today and by the time the 16 somewhat regular pax arrived, it was a balmy 20 (feels like).  A few prerunners 3.1 miles: Happy Meal, Nard Dog, Fire Hazard, Wild Turkey and YHC.  Among many of the topics I will touch on down below, I want to highlight that this was Fire Hazards Q, but he is a liar and still showed up to the prerun and the main event.  If you did not like any or all the workout, blame him or take it up with management.  Also, special shout out to Sprockets and Sling shot who made it all the way from A51 to try something new.  A wonderful disclaimer was provided, most were talking and away we went.


Warm up 

Run to the most wide open parking lot that I could find next to the pond.  ENGAGE MUMBLE CHATTER


The Thang

Count down from 10,9,8,7,6,5,4,3,2,1

Every exercise was in some form of cadence and we completed  4 exercise for the downward pyramid

-6 count merkins

-Hand release merkins

-Monkey humpers



Short Mosey to the pond

Triple nickle on the hill

– Incline merkins at the top

– Heels to heaven at the bottom


Wheel Barrow to the top of the stairs (I did not ask this time)

As you arrived, grab a partner and wheel barrow to the top (Mary while we wait)

Back down stairs and repeat with partner


Jog back down the stairs back on the main road (pausing along the way- planks, boat canoe) to the path entrance


Complete 2 trips (1/2 the pack go right / half the pack go left and switch)

– Pull ups x10

– Wide Arm merkins / Diamond merkins x20 (supposed to switch for each trip)

– Squats x30


Mosey to rock pile- grab a lifting rock (ok…a moseying rock) and head to building #1


Building 1

– Curls x20

– Presses x20

– Step ups w/rock x20 (total)

Building 2

– Curls x20

– Overhead press x20

– Step ups w/rock x20 (total)

Picnic benches

– Curls x20

– Presses x20

– Overhead press x20

– Step ups w/rock x20 (total)


Drop rock and head back to launch (few pauses on the way)


2 mins of Mary (thanks sprockets) and DONE


Announcements: 0

Thank you Fire Hazard for taking us out in prayer


Ye Olde Mole skinny 

– Given the amount of chatter on slack about what, I am still not sure.  Well I know it was about Stonehenge and not about Da Vinci.  Unsure of the numbers, I scrapped my plans for a gear workout. Also due to the cold, some of my garage toys are had to pick up with gloves- next time

– You can also blame Sprockets.  He hit me up last minute and gave me a HC for his 1st post at the primer Sat workout in SOB land.  According to his BACKBLAST, he had just Q’d a deck of cards workout at Rockzero.  To be a good host we should go exploring today and give the parking deck a break

– So you are welcome…for what?? For stepping in when Fire Hazard bailed, but then showed up anyway

  • In all seriousness, I committed to myself in 2020 to step up when there is an open q for a workout that I can attend.  Maybe even rearranging the schedule w/ the M
  • Q’ing is not hard, cadence can be, specially if you are already a winded 🙂
  • Also, don’t be afraid to call cadence.  Yes, it is easy to have the pax count OYO, but with cadence you force everyone to do every (almost every) exercise
  • I typically don’t prerun a q, that could have something to do with my cadence count in the beginning

– I legit stole the first part of the workout from a Metro workout I attended a few weeks ago.  Yeah, I gave him shit to for messing up cadence.

  • I thought, “how hard can that be”? Well, pretty damn hard.  I knew before I called it that I was going to have to focus on many things: what count, what exercise, etc.

– I heard a lot of things this am: Could we find a more open lot in 20 degrees- Goldburg, longest warm up ever- Madam, lots about the cadence- BG and many others (feel free to commit below…I was deep in thought)

– It was pointed out that I broke plank…I was thinking!  Also my squat form was being questioned-FH…I was thinking

– Kirby- Do you actually look at the temperature before a post?  Dude was in short sleeves and a t-shirt- STRONG (well he wined the whole time:)

– NEVER ask the Pax about doing the wheel barrow.  My question was merely to pair up the Pax with injuries so everyone else that COULD do it WOULD do it.  When I saw 10 hands go up for wanting to pass, I knew you all were getting soft, so we did it anyways- great work

– The pond area was sloppy, sorry way to push through and get your shoes dirty

– Goldburg talks a lot! Welcome back to the AO and feel free to take that back to Conway?? Wherever that is

– General, sorry for almost missing you during COT

– MT had me rolling, on the steps ups, I asked him if he was ok because he was slow to get started and to really do many at all.  He told me, No,  you can never be to careful.  Truth!

– Apparently the rocks and the pull up bars were cold for some, I suggest warmer gloves

– If you want to see what Strawberry did at the other AO, good luck…he already gave 100 reasons why it would be late (or not at all #justsaying)

– Happy meal has requested acess to the F3 South CLT site to post BB, someone is feeling guilty 🙂

– That’s all I got.  I drifted away from boot camps in ’19 and really realized how much I like to hear all of the mumble chatter, even if it is pointed at me.  I give it out, feel free to give it back


Thank you for pushing, have a great weekend!









The number is still 20

Crisp, cool morning and an even 16 pax came out, even though Thin Mint wasn’t going to be the Q.  Actually, we had one more come into the parking lot- Goonie, who arrived late and said he could not find us.  I think he had a nice run.  Clock struck 6, no FNG’s, disclaimer was short and off we went.


The Thang

With no prerun for YHC (some noticed) I was ready to run.  Maybe I am predictable, but I love starting the workout at the top of one of the many parking decks.  Something about the air, the ramps and the stairs, always deliverers.  That said, we ran to the deck at the lowest level, utilized the very scary, lonely, dark stairwell.  If it wasn’t for the other 15 behind me, I would not of continued.  We made it to the top and to start the day.


Warm up

Imperial Walker x 15

Side straddle hops x 15

6 count man maker burpees x 10

Squats x 15


Next was the climb back down the ramp.  We ran down one level, then back pedaled to the top and performed some exercises.  Then we ran 2 levels down, back-peddled one level and completed a series until we got to the bottom.  Exercises below

  1. Wide arm hand release merkin x10/ LBC x 15 / 20 squats
  2. Diamond x15 / Right elbow to left knee then swap x 30 / 20 squats
  3. Hand release merkin x10 / Boat- Canoe x15 / 20 squats
  4. Wide arm hand release merkin x10/ Heels to heaven x 15 / 20 squats
  5.  Diamond merkin / Scissors x 15 / 20 squats
  6. Hand release merkin x10 / LBC x15 / 20 squats
  7.  Mabye there was another round….maybe not

Time to mosey to the entrance of the deck.  Directions were provided about the final destination, Rock Pile….the one by the pond.  Are there others….

Mentioned this should be a brisk run, but to keep the pax togther, we paused a few spots.  At the roundabout we paused and the directions we give to sprint to the bottom.  We paused midway as I thought we lost somebody, more on that later.


At the rock pile, partner as you come in- P1 grabs the rock and head to the parking lot


P1- Bi’s, Tri’s, Over head press, Squat – each x 15 / P2 run to playground and perform 10 pullups

2 rounds then P2 returns rock


Time to run around the lake

Stop at the first building – Decline merkins x15 / Step ups x30 / Dips x15

Stop at the second building- Incline merkin x15 / jump ups x15 / Dips x15

Stop at the benches- Decline merkins x15 / Steps ups x30 / Dips x15


Head back to launch…..but once we crossed the median, JAIL BREAK home.  DONE


Announcements: Church on the Streets- sign up!  If you can’t make the first weekend, it happens every Sun!  Go, take a 2.0, it is really humbling and good for the soul.


Big props for Snow Flake for taking us out!!


Ye’ Olde Mole Skinny

– I don’t sign up to Q often- some may have noticed the rust. However, I am making a point to try and help an AO when there is a hole.  I can’t always do it, but happy to help TM out today.

– I always plan the workout, but the warm up could use some practice…mumble chatter deserved

– The 6 count burpee count was rough, I admit it. I know you began to question the winkie, but there was a plan and it is on the paper

– I believe there were 3 prerunners – Wild Turkey, Fire Hazard and Nard Dog…sorry if I missed someone

– Mentioned earlier that I thought a member of the pax went down.  Apparently it was only Fraleys crap towel, quite the commotion!

– Hand release merkins are the best…it is the only way to keep the pax honest and do them all

– Trying to keep the pax moving today so I stayed up front.  Always thanks to those pax holding the 6 and not letting anyone left behind

– What is up with the stairwell mentioned above.  I don’t think I have ever been in it…yuck

– I was totally nervous when I thought the parking deck was closed, you all almost had an uplanned workout

– Good job Gonnie for not just leaving, way to get the miles in

– Special shout out to Brexit as he is getting back at it after his car accident in an Uber.  Glad your back at it!