Author Archive Damascus

New Q In Charge

YHC was honored to lead 13 PAX on a foggy morning at Chiseled. Little did we know that today was a special day as Rudy was named new co-Q for the site. To celebrate, I ask a simple question – when is 1.87 miles too far? A – When it’s all done in a sprint…

DiCCS given


  • Mosey to back parking lot
  • 15 SSH IC
  • 15 Grass Grabbers IC
  • Calf stretching
  • 15 Merkins IC
  • Quad Stretch
  • Let’s Go!

The Thang

  • The concept was simple. Break into groups of 3. P1 & 2 perform exercises with sandbags at opposite ends. P3 Sprints from 1 end to the other. Rotate sprints until the entire team completes the required number of sprints.
  • To add some flare, I decided to make it a competition, with the losing team paying a 15 burpee (each) penalty. Non-losers watch on in plank position.
  • Round 1
    • Exercises = Sand bag Thrusters / Sand bag Rows
    • Sprints = 5 each
  • Round 2
    • Exercises = Sand bag Squats / Speed Skaters
    • Sprints = 7 each
  • Round 3
    • Exercises = Sand bag Lunges / Sand bag Roman Deadlifts
    • Sprints = 5 each
  • Round 4
    • Exercises = Sand bag Cleans / Jump Squats (no bag)
    • Sprints = 5 each
  • Round 5
    • Exercises = Sand bag Squats / Speed Skaters
    • Sprints = 7 each
  • Mosey back to start
  • Done!


  • Everyone pushed extremely hard this morning, with the burpee penalty rotating between teams.
  • While I could say something about everyone this morning, I have to call out 4 individuals specifically:
    • Mayhem – Welcome back! You promised to show and you proved to be a man of your word brother. Thanks for pushing!
    • Wedding Singer – Dude, you have dropped some serious LBs… Keep up the good work!
    • Bread Bowl – I thought the sprints would get you this morning, but you pushed harder than I think I’ve seen you push before. Awesome job!
    • Rudy – I’m not sure if it was co-site Q juice, but you were flying during your sprints!


  • 3rd F opportunities
    • Open Door – Sundays, 7:00am @ Five Stones Church
    • Sanctuary – Mondays, 7:30pm @ Brooklyn Pizza
  • VQ for Wolverine – Thursday, 5:30pm @ Cuthbertson Middle School
  • Congrats Rudy on being named new co-site Q

Misery and Mystery

The day started out with a little misery and mystery. Misery in the fact that our star Q Deadwood was down and out with the apparent flu. Mystery in that he did not announce who his substi-Q would be, leaving everyone wondering who was taking the reins to try to adequately replicate the beatdown expected to be delivered by Deadwood.

By now, the astute among you have likely determined that the mystery substi-Q was YHC. I am continuously honored to post with such great men who push each other and me each day. Despite the jabs and banter, know that I am in awe of this group. WUC is a special group of men and I’m proud to be part of it.

Enough of the sappy crap – here is how the morning progressed….


  • Disclaimer (new, full, safety inspired one) given
  • FNGs sought but none found – Posse’s theory was that it was due to FNGs not knowing what an FNG is, but that was not to be – there were truly no FNGs….
  • Time to mosey


  • Quick mosey to the Wesley Chapel Town Hall
    • Surprisingly, many PAX were excited, stating they had never been to that part of the AO
    • This obviously was more than Dana could take, as he disappeared, only to be seen a few short moments later, attempting to act out his rage
  • 20 SSH IC
  • Quick Mosey around the perimeter of the shopping center to the backside of Rack Room, with a few stops along the way for warmup moves – Low Slow Squats (20 IC), Merkins (20 Civilian Count), calf stretches
    • As we rounded the last corner, a white Subaru came flying by in an attempt to take out the Q – Driven by none other than our outraged Dana – Thankfully for YHC, his accuracy was impacted by his rage and he narrowly missed, driving on back to whence he came…

The Thang:

  • Station 1 – Partner work
    • P1 = Exercise
    • P2 = Run around traffic circle and return
    • Team total = 100 Mike Tysons (clearly a crowd favorite based on the immediate cheers that rose up upon this announcement) / 150 jump squats / 200 heals to Heaven
    • Mosey to Target entrance
  • Station 2 – Serpentine
    • Alternating jump squats (15) and merkins (15) at each light
    • 12 total lights
  • Station 3 – Burpee Suicides
    • Still in Target parking lot
    • Start at island – 1 burpee
    • Sprint to 1st light – 2 burpees
    • Return to start – 1 burpee
    • Sprint to 2nd light – 3 burpees
    • Return to start – 1 burpee
    • Sprint to 3rd light – 4 burpees
    • Return to start – 1 burpee
    • Sprint to 4th light – 5 burpees
    • Return to start – 1 burpee
  • Jailbreak to start
  • Time for 20 Squats (civilian count)
  • Tetelestai!


  • Great work by all PAX today. It would be impossible for my feeble mind to recall everyone’s performance, but the following stood out to me today:
    • Hermie – It was great to meet you today! I look forward to posting with you more often.
    • Rudy – Strong showing today – You continue to push hard and get stronger each workout.
    • Zin – You’re getting way to fast… You blew by me on the jailbreak like I was not even moving.
    • One Star – Another awesome showing – You crushed the burpee suicides.
  • Get well quickly Deadwood – This was only a shadow of what you would have had in store for the PAX.
  • Dana – All joking about your rage aside, I hope your foot is better (real reason for your early exit) and we see you back out quickly.

Say What

After a late date audible by the scheduled Q, YHC took the reins for my 2nd Asylum Q in a row. The weather was perfect – no rain, snow, sleet, or wind, and relatively mild temps for the last week in February. A perfect day for 7 PAX to push ourselves beyond our comfort zones with a little AMRAP. Thank you as always for the opportunity to lead
(albeit from the middle of the pack) such a great group of men!


  • Disclaimer given
    • Professional? – Not by any means
    • Can you sue anyone? – No way
    • Modify if/as needed? – Always
    • Cell Phone? – Check
    • CPR? – Check
  • Quick lap around the parking lot
  • Motivators – 10 down to 5

The Thang

  • An old fashion beatdown – AMRAP around the Target shopping center consisting of the following stations – 20 reps each station:
    • Step Ups (1×1)
    • Dips
    • Roman Deadlifts
    • Derkins
    • Squats
    • Merkins
    • Repeat as often as possible
  • Did I mention that all of this would be done with a 40lb sandback on your back?


  • From the start, I knew we were in trouble – Transporter was our only CPR certified and cell phone carrying hope. The rub is that for many of us to be in earshot of him in our time of need, we’d almost be guaranteed the need for his assistance… Thankfully, no mouth to mouth required
  • Upon the announcement of the sandbags, the overwhelming joy expressed by the PAX almost brought YHC to tears
  • Good Fella, after a 2 week break, picked the leaky sandbag and bolted ahead of the pack
  • Smokey, not to be outdone, was quick on GF’s heals (sans the leaky bag)
  • Transporter was Transporter (you know)
  • Swimmers showed that he may still be green, but can hang with the big boys, slightly trailing Transporter
  • Akbar blurted out a phrase I never thought I’d hear the Pastor say and dare not repeat here…
  • Shop Dawg killed it as always – hard to believe the man is 54


  • Pray for Dean Longo and family after the sorrowful loss of his wife Lynn-Marie to cancer – A great woman of faith and participant in back to back SFN Race for the Cure events
  • Pray for Smokey and his wife after the sudden loss of her father – Another man of God who is now home
  • Christ’s Closet – Truck loading 4pm Friday, 10/1 / Delivery 10am-3pm Saturday, 10/2
  • Sanctuary – Monday night’s at 7:30pm – Brooklyn Pizza Wesley Chapel
  • Sign your young kids up for youth sports and volunteer to coach at – A great Christian organization in dire need for volunteer coaches – Who better than the men of F3?


YHC had the honor to Q back to back with today being the 2nd 1/2 of that equation. Despite having what I thought was a solid plan to nuke the legs of each of the 22 PAX, I had to audible twice this morning – The 1st because we had too many PAX to use the sandbags I loaded into my truck and the 2nd when I completely screwed up the Beast (6 exercises, 6 reps each, 6 rounds)… So much for planning.


  • Disclaimer given
  • Mosey around the whole parking lot
  • Circle up
  • 20 SSH IC
  • 20 Mountain Climbers IC
  • Calf Stretch
  • Instructions on noise level before heading to the neighborhood for a failed attempt at the Beast

The Thang

  • Part 1
    • Mosey to the top of Springwood
    • Run to 1st light – perform exercise / Return to start / Run to 2nd light – perform exercise – run to 2nd light – perform exercise / Return to start… All the way to the 6th light
    • Light 1 = Squats x6
    • Light 2 = Jump Squats x6
    • Light 3 = Lunges x6
    • Light 4 = Reverse Lunges x6
    • Light 5 = Side Lunges x6
    • Light 6 = Burpees x6
  • Part 2
    • Mosey to PetsMart
    • Groups of 3
    • P1 = 1 legged Roman deadlifts
    • P2 = Step Ups on wall by Brooklyn Pizza
    • P3 = Run in between
    • Repeat until time runs out
  • Jail Break to start
  • COT / Announcements

Legs are Tomorrow

5 PAX posted in what promised to be a wet, soggy morning, but as usual, the weather man was wrong and the rain stayed away. That did not stop this group from destroying chests, shoulders, and triceps.

  • Mosey around parking lot
  • Quick warm up
    • 30 SSH IC
    • 10 merkins (civilian count)
    • 20 mountain climbers IC
    • Calf stretching
    • Shoulder stretching

The Thang

  • Round 1
    • Mosey to Target parking lot for 4 corner work around the perimeter
    • 10 merkins at each corner
    • 5 laps
    • Circle back for 6
  • Round 2
    • Mosey to the wall at Hickory Tavern and partner up
    • P1 = Derkins / P2 = Lap around side islands
    • 200 Derkins team total
  • Round 3
    • P1 = Dips / P2 = Lap around side islands
    • 300 Dips team total
  • Round 4
    • P1 = Carolina Dry Docks / P2 = Lap around side islands
    • 200 CDC team total
  • Mosey around Brooklyn Pizza
  • Short Mary
  • COT
  • Finito


  • Even though we were small in numbers, everyone worked hard
  • Always great to see Shop Dawg posting (thanks for leading Q Source)
  • Great to see that Frack is becoming a regular again
  • Ackbar continues to make strides and is threatening to lead the pack
  • Swimmers continues to show up and is getting stronger each time out
  • Thank you for the opportunity to lead this morning


6 PAX came for a serpentine inspired beat down at Asylum this morning.  YHC has dreamed of a triple serpentine spanning all 3 parking lots in the Asylum AO.  To the dismay and grumbling of the PAX – Dream realized!


The warmup:

  • My best Ice9 impression as we ‘mosey’ from Brooklyn to the YMCA (free advertisement)
  • Circle Up / disclaimer delivered
  • 20 reps each of the following
    • SSH (IC)
    • LSS (IC)
    • Merkins (Civilian Count)
    • Potato Pickers (IC)
  • A little calf stretching


The Thang:

  • Serpentine 1 (Harris Teeter Parking Lot)
    • 10 reps each / alternating at each island
    • Squats
    • Merkins
    • 40 Squats (IC) for the 6
    • Mosey to round 2 (Al Gore waiting to cross street)
  • Serpentine 2 (201 Central Parking Lot)
    • 10 reps each / alternating at each island
    • Jump Squats
    • Carolina Dry Docks
    • Find some dry land / 40 heel touch leg lifts for the 6
  • Serpentine 2b (Anytime Fitness Parking Lot)
    • 20 reps each / alternating at each island
    • Jump Squats
    • Carolina Dry Docks
    • Find some dry land / 40 heels to heaven leg lifts for the 6
    • Mosey to round 3 (Al Gore waiting to cross street)
  • Serpentine 3 (Target Parking Lot)
    • 10 reps each / alternating at each island
    • Jump lunges
    • Peter Parker (with Merkin)
    • Mosey to start
  • Finish with a 90 seconds of much needed stretching…



  • The PAX were hanging tough until we hit Serpentine #3 – looking at the number for rows we had to serpentine through and the exercises called, some PAX were trying to Jedi mind trick me into calling an Omaha – Not today (these ARE the droids I am looking for…)
  • Serpentine #3 was also where YHC called a different exercise than was in my head, causing me to wonder why everyone was modifying out of the gate – This was quickly rectified with grumblings as well as some well-deserved ribbing
  • Shout out to FuseBox, who despite a nagging back injury from his own Q at Asylum, made it through with some well time jabs at YHC along the way
  • Chastain, despite being listed with a lower case c, continues to push hard and show is speed
  • Akbar is slimming to the point where we may need to call a pizza intervention and give that man some calories – Keep it up
  • Dana is getting stronger each workout and was near the front all day
  • Smokey must be getting good training in his other UC posts, becuz he’s always in front and hard to catch



  • 3rd F – Sanctuary Monday night – 7:30 @ Brooklyn Pizza
  • 2nd F – eFFFe’s this Friday – 8:00 @ Briarcrest clubhouse (pre-game warmup available)



4 PAX braved the rain in Wesley Chapel to post at Asylum this morning.  I have to admit, I started dreading a soggy workout as soon as I saw the forecast.  Being on Q, I thought I could keep us dry, only to discover that there is no real cover at this AO unless you cross over to 201 Central – getting soaked along the way and hence defeating the purpose of seeking cover to begin with.  So, I decided to embrace it, only to find that the rain cleared for the exact 45 min we were posting!


While we were small in numbers, the PAX all worked hard.  Akbar is progressing every day, and is riding his weight loss to push the leaders.  Chastain is back in the swing of things and showed his speed.  Transporter led the pack as usual, but I must take some pride in his comment ‘that sucked’ comment when we finished…



  • Quick parking lot circle
  • Despite all PAX being experienced – proper disclaimer provided
  • SSH
  • Mountain Climbers
  • Calf Stretches


The Thang:

  • In an effort to promote how crazy we are, I decided to showcase our insanity with a mosey to the YMCA to begin our journey
  • Round 1 = Burpree Suicides – Suicides in the parking lot using trees as markers – Run to tree 1, 1 burpee / return to start 2 burpees / run to tree 2, 3 burpees / return to start, 4 burpees, etc..
  • Round 2 – Lieutenant Dan – 1 squat + 4 reverse lunges / 2 squats + 8 reverse lunges….. 8 squats + 32 reverse lunges
  • Mosey back to our starting point at Verizon and grab 2 sandbags along the way
  • Partner up – P 1 = exercise / P2 = lap around the Target traffic circle – team total of 250 for each of the following
    • Sandbag Squats
    • Speed Skaters (1:1)
    • Lunges (1:1)
    • Jump Squats (nobody got to these)
  • Time to call it a morning…



  • Bible Study (Sanctuary) – Monday’s at 7:30pm @ Brooklyn Pizza
  • Vagabond is THIS Saturday – 5:30am @Viva Chicken in Waverly

Only Bite What You Can Chew

5 PAX decided it would be a great idea to crush our shoulders at one of the best AOs in all of Charlotte – Outland.  YHC personally loves to Q here as there are so many options.  Today was kept to the basics, but that does not mean it was easy…


The Warmup

  • Quick parking lot lap
  • SSH
  • Mountain Climbers
  • A few yoga poses
  • Calf Stretches
  • Potato Pickers


The Thang:

  • Partner up, with P1 doing an exercise and P2 running a lap around the buses.
  • YHC got a little too bold and called for 250 of each exercise.  About 1/2 way through, I realized I had bitten off a little too much, and called an audible to reduce the number to a much more reasonable 200…
  • Exercises consisted of
    • Merkins
    • Derkins
    • Dips
    • Box Jumps or Step Ups (2 for 1 on the Step Ups)
  • Quick 10 count and then mosey to the elementary school rock pile for a little rock work
  • PAX did rounds of 15 of the following IC with bus laps in between:
    • Curls
    • Shoulder Press
    • Bent Over Rows
    • Triceps Extensions
    • Curl to Press
    • Curls
    • Shoulder Press
  • Mosey back to 1st bus line / Mary for 6
  • Jailbreak to Start



  • Even keeping to the basics, we put in 2.96 miles!
  • While the group was small, everyone worked hard.  Shout out to Bullwinkle who decided he would use his modification rights to push YHC on the 1st round of bus laps, causing me to verbally assault him at 1 point…
  • Thank you to Madison for inviting me out to Q.  As I said, I love this AO and the associated PAX.


Outland needs a new Site Q (calling you to step up @Deadwood).

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