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Am I My Brothers Time Keeper

It never ceases to amaze me how as the sweat and moans increases, more and more PAX become the official F3 time keepers – despite the Q never coming in late.  This Monday’s Flash was no exception.  As we started our partner work, the time checks started kicking in, almost becoming deafening as we stopped along the mosey back to the start for a little sprint work.  However, let the record show that all PAX managed to make it to COT with at least 1 second to spare…


The Warm-up:

  • Simple lap around both MS parking lots
  • 20 SSH IC
  • 10 Merkins IC
  • Some calf stretching
  • 10 Mountain Climbers IC
  • Some hamstring stretching


The Thang:

  • Station 1
    • Mosey to frontage road in front of MS
    • Burpee Ladders – 1st light = 10, 2nd light = 9, 3rd light = 8…  (55 total burpees)
    • Que the grumbling
    • Circle back for the 6
  • Station 2
    • Mosey to the football parking lot
    • Serpentine = 15 stations x 10 squat jumps at each
    • Marry for 6
  • Station 3
    • Mosey to circle and Partner into teams of 3
    • P1 = speed skaters at top of loop
    • P2 = Carolina dry docks at bottom of loop
    • P3 = Run in between (around circle at bottom)
    • Total of 5 runs each (audible as the original call was for 10, but Frack rightly predicted we would not have time)
    • Others began chiming in with the exact time passed and left
  • Station 4
    • Mosey 1/2 way back to start along the back sidewalk
    • Break back into teams – 1 light post apart
    • P1/P2 at each end = Plank
    • P3 = sprint between and switch
    • This almost put the time keepers into a panic as the clock was ticking down…  43:14, 43:15, 43:16…
    • With exactly 1 min remaining = Jail break to start



  • The official launch of Ignition went well with 9 of the PAX listed here (separate BB from Hollywood) – You need to check it out
  • Sanctuary – 7:30pm Mondays at Brooklyn Pizza (Current study = CS Lewis’ The Great Divorce)
  • Bible Study Sunday mornings (7:00am-8:00am) at Five Stones Church
  • Need Qs for Impromptu

Double Secret Probation

The day started out so well.  However, shortly after our post, we received a letter from the Weddington AD stating we were to cease all use of the facilities.  I’m not sure if this was a result of Swamps deposit on Saturday, or our post on Tuesday, but either way, we are unfortunately on a hiatus from Weddington HS until further notice…


In any case, here is the back blast that led to our double secret probation…



  • We started promptly at 5:30 with a brisk mosey to the back of the school.  Planked to wait for the 6 and continued on to the wall area
  • Circled up / eloquent disclaimer provided
  • 20 mountain climbers
  • Calf stretches
  • Let’s go!


The Thang

  • Station 1
    • Mosey to bleachers
    • Simple bleacher run
    • Circle back for 6
  • Station 2
    • Mosey to track and divide into groups of 3
    • P1 = jump squats
    • P2 = LBCs – 1/2 way around track
    • P3 = Run
    • 2 laps each
  • Station 3
    • Mosey to bleachers
    • Simple bleacher run
    • Circle back for 6
  • Station 4
    • Mosey back to track and partner up
    • P1 = Run clockwise
    • P2 = Run counter clockwise
    • Reverse to start when you meet up
  • Station 5
    • Mosey to wall and partner up
    • P1 = 5 box jumps on wall
    • P2 = People’s Chair w/ Air Presses
    • Bear crawl in between
    • 5 rounds
  • Mosey to start
  • Done!


  • New AO beginning Monday, 10/1 – Brooklyn Pizza in Wesley Chapel – 5:15am
  • New AO beginning shortly – Running focused at Cuthbertson MS – 5:15am (1 hour to COT with Flash

The Pax doth protest too much, methinks

39 Pax showed up for another MTM.  Despite the non-stop complaining about partner carries, it always amazes me that the group continues to post every Monday and even has grown.  The Pax doth protest too much, methinks…


All kidding aside, it’s awesome to see our group grow so much.  There has been a lot of debate lately about if we need to start a new Monday AO to level it out, run a split Q, or just leave it alone.  The verdict is out, but I think everyone will agree that it’s great to see so many new (an old) faces each Monday.  For those that are new or relatively new, keep posting, keep pushing, and find a 2nd F (fellowship) or 3rd F (Faith) place to plug in.  Some suggestions for both are in the announcements below.  There is also coffeteria each Saturday after Commitment for those that want to explore another day to post.


Anyway, here we go:


The Warmup

  • Started with a brisk lap around both parking lots
  • Circle and eloquent disclaimer given
  • 15 SSH IC
  • 15 Mountain Climbers
  • A little calf stretching (this woke up Frack’s grumpy side right away)


The Thang

  • Mosey to sidewalk
  • Round #1
    • Partner carries all the way to Transporter’s shed – After attending a Dredd Q (he is 1 of the co-founders of F3), who called for partner carries, they have a new life at MTM.
    • Switch as needed
    • 10 jump squats at each change
    • We had a few casualties, including Frack pounding his face on the pavement.  Surprisingly, this seemed to calm his grumpy spirit…
  • Round #2
    • Remain w/ partner
    • P1 = donkey kicks (AMRAP)
    • P2 = run to end of bus line & back
    • 2 rounds each
  • Round #3
    • Mosey to circle behind HS for some triple nickel
    • 5 jump squats x run to school x 5 box jumps x 5 rounds
  • Round #3
    • Mosey to side of HS
    • Run back to front of MS w/ 10 jump squats at every light (This ended up being the crowd favorite, even more than the partner carries and will have to make another appearance in the near future).
  • Jailbreak back to start
  • COT



  • Welcome to Schneider, another Briar Crest recruit.  His name comes from the fact he is in the supply business for shady apartment complexes.
  • Sanctuary – Every Monday night at Brooklyn Pizza in Wesley Chapel (7:30pm) – Currently studying The Great Divorce by C.S. Lewis
  • Bible study Sunday mornings at Five Stones (7:30am) – Currently studying the Book of John
  • Church on the Street this Sunday – See Bottlecap for details
  • Sandbox – Need volunteers for security at the Prom – See Transporter for details
  • Flash will be on the Labor Day schedule next Monday – 6:30am start



Fuze Box is 35

24 PAX posted on a beautiful Monday morning to celebrate the 35th anniversary of the birth of the one and only Fuse Box (although most didn’t realize it until the COT).


The Warm-Up

  • Quick stroll around the parking lot
  • 20 SSH IC
  • 20 Mountain Climbers IC
  • Calf Stretching
  • 10 Merkins IC


The Thang

  1. Mosey to path leading to Transporter’s Shed
    • Run forward 2 lights = 5 burpees
    • Run back 1 light = 10 jump squats)
    • Continue all the way to Transporter’s Shed
    • Circle back to 6
  2. Mosey to Shed
    • Mike Tyson/ Donkey Kick Jack Webbs
    • YHC had to call an audible and cut this one off at 5 as the PAX were beginning to revolt after starting the day with burpees
  3. Mosey to bus line
    • 10 jump lunges at each bus
    • Apparently UCPS decided to bring all the UC buses to Cuthbertson for staging today as there were so many that YHC lost count
    • Yet another crowd pleaser
  4. Mosey to Circle by football field – Partner Up
    • Partner 1 = AMRAP supines
    • Partner 2 = run loop
    • 1 lap each w/ 10 hand-slap merkins at each transition
  5. Mosey to front of MS – parking lot suicides
  6. Jail break to start
  7. COT
  8. 3.5 (2 real + 1 Aussie) burpees by everyone in celebration of Fuse Box’s b-day



  • Respect to Butt Fumble who despite spilling his merlot at the circle, completed the workout.  There was a rumor that YHC made some disparaging remark about Patriots kicking Jet butts, and some snappy comeback from Butt Fumble around cheating, but it’s not on film or the internet and therefore could not be true…  If it did happen, YHC’s comment would have been purely part of friendly banter with no disrespect intended…
  • All PAX pushed hard this morning as this was not an easy workout.
  • As usual, Good Fella and Hollywood are untouchable, but Easy Button is starting to close the gap.
  • Dough Boy continues to get faster despite claiming to have packed on a newly found 5 lbs.



  • Happy Birthday Fuse Box
  • Sanctuary – Monday night, 7:30 at Brooklyn Pizza – Studying the Parables
  • Gator Cub on Q Friday – Cuthbertson MS
  • Dromedary Wednesday – Marvin Ridge HS

Friendly Competition

10 PAX posted for Outland on a beautiful 69 degree morning for some competitive team events at Sun Valley Middle School.  YHC loves this AO as there is so much ground and an unlimited number of things to do to cause some pain.  My plan was to inject some team competition with a series of work stations.  The losing team at each station would pay a penalty of 10 burpees.  As usual, this sounded good in my head, but didn’t play out as well in reality…


The warm-up:

  • Quick lap around the parking lot
  • 20 SSH IC
  • 10 Merkins IC
  • 20 Mountain Climbers IC
  • Calf Stretching
  • Jimmy Dugans (Potato pickers that avoid the clap – thank you @Moneyball)


The Thang:

  • Pick Teams
    • 2 laps around the parking lot w/ exercises at each end
      • 10 merkins at far end
      • 10 squats at near end
    • Teams determined by order of completion
  • Station 1
    • Mosey to benches
    • 30 bench hops burpees
    • Fastest team wins (early finishers can pick up burpees from the 6)
    • Finish was too close to call a winner
    • Quick 10 count
  • Station 2
    • Mosey to bus line
    • 13 buses – 5 merkins + 5 squats at each
    • Fastest team wins (early finishers can pick up burpees from the 6)
    • Team 1 wins
    • Team 2 = 10 burpee penalty
  • Station 3
    • Mosey to swing set
    • 5 stations / 20 reps each  (pull ups / incline swing merkins / American Hammers / Squats / Merkins)
    • All team members must rotate to complete all 5 stations
    • Fastest team wins (early finishers can pick up burpees from the 6)
    • Team 2 wins
    • Team 1 = 10 burpee penalty
  • Station 4
    • Mosey to road behind school
    • Run distance of 6 lights / 10 jump squats at each light
    • Fastest team wins (early finishers can pick up burpees from the 6)
    • This is where the competition went off the rails as some members were crossing teams making it impossible to pick a winning team – thus negating the burpee penalty.  I’m not sure if this was coincidence or clever strategy by the PAX to end the burpee train…
    • Quick 10 count
  • Station 4
    • Mosey to dirt path leading to football field
    • Partner with someone of similar size
    • Partner carry to football field (alternate as needed)
  • Station 5
    • Team 1 = Mary
    • Team 2 = push the blocking sled across the football field
    • This was Q fail 2 as the sled deemed to be much more of a challenge than anticipated (up hill) – Audible called to mid-way across
    • Switch
  • Station 6
    • Mosey back to parking lot
    • Parking lot suicides
  • Finish with 2 min of Mary


The PAX did a great job today.  I had my doubts when I saw Stacks (almost 12) and Shoeless Joe Jackson (14) pull up with Double E, but they proved me wrong and crushed the entire workout – Respect!!


Thank you for the opportunity to lead a great group of men this morning.

Q of Shame

YHC dropped the ball Saturday with a no-show Q at Commitment, hence the Q of shame today.  Thankfully, Popeye stepped in as emergency Q to save me Saturday, so I had to try to make it up to the PAX today.


Warm Up

  • Quick lap around parking lot
  • SSH x 30
  • Merkins IC x 10
  • Calf stretches
  • Low Slow Squat x 15


The Thang

  • Mosey to front of Middle School
  • Station 1
    • 4 corners x 3 laps
    • Corners 1/3 = 10 burpees
    • Corners 2/4 = 20 squats
    • Faster guys circle back for 6
  • Mosey to benches
  • Station 2
    • Aiken Legs (AMRAP x 3 min)
      • 20 squats
      • 20 box jumps
      • 20 1 legged squats
      • 20 split lunges
  • Mosey to bus line
  • Station 3
    • Alternate every other bus
      • 10 jump squats
      • 10 Merkins
  • Mosey to Transporter’s Shed
  • Station 4
    • Alternate at each light post
      • 5 burpees
      • 10 squats
  • Mosey to Parking Lot
  • Station 5
    • Partner up w/ Sand Bags
    • P1 = exercise / P2 = run to end of parking lot and back
    • Team total (or until time ran out)
      • 100 curls
      • 100 clean and press
      • 100 rows


Moleskin / Announcements

  • Welcome to our 3 FNGs, who all killed it on another swampy morning
    • Matt – Granny Shot (named due to his affinity for hoops.  On a side note, this NE fan has 7 kids, so not sure when he found time for b-ball)
    • Desmond – Twinkle Toes (This ex-Marine (thank you!) was named due to his love for country dancing.  He tried to name himself, but that’s not allowed.  He did earn his name tho by smoking many of the PAX in his 1st time out)
    • Nathan – Anvil (named due to his profession as a blacksmith / horse shoe er, which is actually called a Farrier, but he somehow left that detail out)
  • We have 2 competing 4th of July parties open to all families
    • 3:00pm at Foundation’s house – BYOB and Chair
    • 6:30pm at Marvin Ridge HS
  • Dromedary is operating on holiday hours Wednesday – 06:30 at Marvin Ridge HS

Rain Rain Stay Away From Cerberus

It was a dark and stormy morning…  Actually, the storms thankfully stayed away and we were just left with a swampy day in South Charlotte.  15 PAX showed up with no clue who was on Q or what to expect since @Transporter decided to crush FNG day the week prior with parking garage hair burners (really???).  Imagine the look of disappointment when they realized there was a South Charlotte Clydesdale leading them this morning as opposed to the usual six pack crew.


The Warmup

  • Circle Up / Give disclaimer
  • Quick mosey around the parking lot
  • SSH x 20 (IC)
  • Merkins x 10
  • Potato Pickers X 10

The Thang

  • Station 1 – Parking lot merkin suicides
    • Run from start to 1st island – 1 merkin
    • Run back to start – 2 merkins
    • Run from start to 2nd island – 3 merkins
    • Run back to start – 4 merkins
    • …..
    • Run from start to 6th island – 11 merkins
    • Run back to start – 12 merkins
    • Marry for 6
  • Station 2 – Partner work
    • Mosey to green belt
    • Team total = 200 box jumps + 200 dips
    • P1 = exercise
    • P2 = run around the circle
    • Marry for 6
  • Station 3 – Parking garage fun
    • Mosey to the parking garage
    • Ascent to top deck = 5 burpees at the beginning and end of each ramp
    • Descent to ground floor =  5 merkins at top of each ramp / 10 squats at the bottom of each ramp w/ a return to the top of that ramp before descending to the next one
  • Station 4 – 4 corners
    • Mosey to Desano’s Pizza / lap around building
    • Corner 1 = 10 merkins
    • Corner 2 = 20 LBCs
    • Corner 3 = 10 merkins
    • Corner 4 = 20 LBCs
    • Total of 2 laps
  • Mosey back to the start
  • Complete


  • 3rd F Sanctuary – Monday’s 7:30pm at Brooklyn Pizza in Wesley Chapel – Will begin a book studying the Proverbs
  • 2nd F Pool Party – Lawson pool (6/8/18, 8:00pm) – Cost = $40/family which covers life guards, pizza, and beer as well as contributing to the Sandbox fund which is an account to be used for F3 service opportunities without having to ask for donations each time.


  • I truly enjoyed being on Q today and catching up with some guys I had not seen in a while (Brat, Wild Turkey, Madison, Das Boot, Bunker, Mighty Might) as well as posting for the 1st time with others (Astro, Billy Goat, Laronda, No Regerts, Uncle Leo, Zeek Face – who left early and almost cause a throw down as YHC mistook Billy Goat calling his name out in COT for a new nickname I was getting 🙂 )
  • Dirty Bird & Shop – We see each other all the time, but it’s still good to post with you
  • The group crushed it today.  This was supposed to be a lite day for YHC due to tomorrow’s Savage Race, and me being too Clydesdale-ish to post the day before such an event, but @Transporter suckered me into Qing on this fine morning about a month before, so here we were.
  • For those who can do coffee-teria in the future, it’s well worth the time to get to know your F3 brothers a little more.  Thanks to Shop for sponsoring this morning!

Monday is for Wine-ing

The morning looked and sounded like many Union County mornings…  Beautiful sunrise, perfect temps, a large number of PAX gathering in the Cuthbertson Middle School parking lot (with Jingles rolling in at his traditional 5:32am).  Like most Damascus Qs, there was a lot of anticipation around MTM with jokes about partner carries, bridal carries, etc. (some not suitable to publish)…  Needless to say, everyone was shocked with how the morning progressed.



  • Long mosey around the side AND front parking lots (mumble chatter already started how this was not usual for a MTM)
  • Circle Up
  • 20 SSH IC
  • 20 Mountain Climbers (IC)
  • That’s all (I can almost feel Frack being proud)


The Thang

  • Mosey to sidewalk
  • Run to Transporter’s Shed
    • Alternate lights 10 squats / 10 merkins
    • Faster guys circle back to finish with the 6
  • Partner Up at Transporter’s Shed
    • 100 Mike Tysons (team)
    • P1 = Mike Tysons
    • P2 = Run to lights and back (going an extra light each time)
    • This is where YHC made his 1st faux pa – In my over zealous concern for time, I gathered the group and took off to the next station leaving Fuse Box ~100 yards away at the last light.  Thankfully Delta and GoodFella circled back for him – My humble apologies
  • Mosey to locker room entrance
    • This is where the PAX almost revolted and there was some comments about how partner carries may be a better choice….
    • 150 Burpees (team)
      • P1 = burpees
      • P2 = Run to circle and back
    • PAX were wasted at this point, but we we still had 10 min left to go
  • Mosey to front of Middle School
    • Stop 1/2 way to allow 6 to catch up (jump squats)
    • 200 Dips
      • P1 = Dips
      • P2 = Run to far curb and back
  • Quick 10 count
  • Jail Break to start
  • 1 min of Hammers
  • DONE!


  • Sanctuary – Tonight, 7:30 Brooklyn Pizza in Wesley Chapel.  Discussion around next study.
  • 3rd F – Sunday 7:00-8:00 Bible Study at Five Stones Church – Book of John
  • Welcome back to Duck Dad who honored his HC after being EHd at the Lawson pool

Imitation is the sincerest form of flattery

14 PAX, including 2 FNGs (Welcome Huckleberry and Harry Carey!) turned out on a beautiful Union County morning to see what YHC had in store for a Watchtower post. Would MTM carry over to Tuesday? Would Frack bring another FNG?

Much to everyone’s surprise, Touchless Tuesday was in full effect. Pleanty of partner work, but no partner carries, no partner pushes, not even some hand-slap merkins. Without the MTM go-to options, what would a Damascus Q entail? The answer? A workout inspired (some would say stolen) from Goodfella’s Easter beat down.

Pre-warm-up mosey to opposite side of school (aka the rock pile) where a quick but eloquent disclaimer was provided for our FNGs.


The Warm-up

  • SSH x 30 (IC)
  • Merkins x 20 (IC)
  • Moroccan Night Club x 20 (IC) – YHC almost lost Frack at this point, but the proximity to the rock pile had him curious enough to stick around and see where this thing was going…


The Thang

  • Station 1 (P1 = Run to far speed bump, 5 burpees, and back / P2 = Exercises)
    • Pick a lifting rock
    • 200 total curls
    • 200 total shoulder presses
    • 200 total triceps extensions
    • 200 total rows
  • Mosey to bridge
  • Station 2 (P1 = Run to the school, 5 burpees, and back / P2 = Exercises)
    • 200 total supines
  • Mosey to wall
  • Station 3 (P1 = Run back to bridge, 5 burpees, and back / P2 = Exercises)
    • 200 total dips
  • Mosey back to parking lot w/ stops along the way
    • Walkway before bridge = 5 burpees
    • Far side of bridge = 5 burpees
    • Parking lot = 5 burpees
  • 4 min of Mary
  • Done!





  • Welcome to our 2 new FNGs Huckleberry (due to his son being named Wyatt), and Harry Carey (due to his love of the Cubs – note – we almost named him Cardinal, but there was an audible called just prior to the COT)
  • Frack’s new streak of no FNGs continues to grow as big as his love for yoga-inspired warm-ups and COT
  • We found that Deflated cannot be heard during Mary
  • Thank you to Posse for roping me into a rare Tuesday Q

Burpee 2.0

It was a 2.0 frenzy today as 5 of the 14 PAX were 2.0.  The PAX seemed overly concerned with punctuality and cleanliness today with constant time checks starting around stop 3 and reminders that the rocks needed to be returned to their proper place.  I’m not sure if this was due to the PAX pure concern that the rocks stay with their brethren or if they were just sick of doing burpees.   Don’t fret – we both ended on time and left the location as we found it.



  • Quick lap around the parking lot
  • Disclaimer provided
  • SSH x 30 IC
  • Mountain Climber x 20 IC
  • Imperial Squawker x 20 IC
  • Cherry Pickers x 15 IC


The Thang

  1. Stop 1
    • Mosey to East side of school
    • 10 burpees on your own
    • Partner 1 (timer) – 1 lap around buses
      • Modifier = cut through the buses to shorten the lap
    • 10 handslap merkins
    • Partner 2
      • Round 1 = box jumps
      • Round 2 = donkey kicks
      • Round 3 = balls to wall
  2. Stop 2
    • Mosey to rock pile and pick up a lifting Rock
    • 10 burpees on your own
    • Round 1 = clean and press x 12 / run to school and back
    • Round 2 = curls x 12 / run to school and back
    • Round 3 = triceps extensions x 12 / run to school and back
  3. Stop 3
    • Mosey to bridge
    • 10 burpees on your own
    • Partner 1 (timer) = run to top of steps / 2 burpees
    • Partner 2 = supines
    • Repeat for 3 rounds
      • Modifiers = run to bottom of stairs  vs. to school / squats vs. burpees
  4. Stop 4
    • Mosey to 1/2 wall
    • 10 burpees on your own
    • Partner 1 (timer) = run to gate at top of hill / 2 burpees
    • Partner 2 = dips x 12
    • Repeat for 3 rounds
      • Modifier = squats vs. burpees
  5. Stop 5
    • Mosey to bridge
    • Lunge walk across bridge
    • 10 burpees on your own
    • Partner 1 (timer) = run to top of steps / 10 box jumps
    • Partner 2 = supines
    • Repeat for 2 rounds
      • Modifier = squats vs. burpees
  6. Stop 6
    • Mosey to rock pile
    • 10 burpees on your own
    • Lifting rock curls x 12
    • Return rocks to pile
      • Modifier = squats vs. burpees
  7. Stop 7
    • Jail break back to front of school
    • Finish with 10 burpees on your own
      • Modifier = squats vs. burpees


  • As a group, we did 82 burpess throughout the course of the morning which are YHC’s least favorite exercise which begs the question why I would have purposely subjected us to them.
  • Popeye brought out 2 new FNGs.  Keeping with the day’s theme, these were 2.0s.  Welcome to Spinach (obviously based on the Popeye connection) and Flatfoot (not sure if this was a Navy shot or the way he was stomping around the course today).
  • The 2.0s did great keeping up and modifying where needed.  I think they all got a new respect for their dad’s after today’s posting.
  • As previously stated, there was a lot of concern over time (Fuse Box).  I’m guessing that his trifecta Q tour has made him overly focused on getting PAX in and out.
  • Bottle Cap seemed equally concerned about the rocks.  My guess is that he was trying to send subliminal messages to Toast about cleanliness.

A quick shout out to F3 Nation participants in the P200.  Why anyone would purposely run 200 miles is inexplicable, but we’ll trust they know what they’re doing and will return safely.