Author Archive Dana

No Coupons for Dromedary this week.

The Waxhaw April 1 Q Challenge landed in my lap this morning as 11 Pax joined me for some fun. I asked for any requests before we began and at 5:30 DiCCS was given and we were off. 

We started with a Mosey around the lower lot to the stairs and warmed up with SSH, Merkins, Mountain Climbers, stretching, and Imperial Walkers.  From there we proceeded for a little Paula Abdul to the globe with 10 Hand Release Merkins up and one Burpee on the way back. From the globe to the path on the other side of the middle school we alternated 10 Squats and 5 Mike Tysons at the lights on the left.   Wait I know it’s been a while but how could I forget about the walls, let’s do a little balls to the wall with 10 Shoulder Taps then 10 Donkey Kicks, then 8 and well that was stupid so we left for a Mosey to the picnic tables. Partnering up we completed 200 Dips, 100 Derkins, and 50 Step-Ups while the other ran to the right down the overhang and back. As we were proceeding with great time we Moseyed to the lower lot for 4 corners completed 20 reps of LBC, Flutters, V-Ups, Heels To Heaven with a Burpee in the middle. With five minutes to spare we ascended and descended around the right side of the lot. Starting at the first corner we completed 5 Shoulder Tap Merkins at the first corner, the Merkins and added Big Boys at the second. Third corner we added Moroccan Night Club, then lost one exercise at each corner till back at COT.  

It felt good to Q again, unless you have taken a leave and come back you don’t realize how much you miss F3 and the brothers in the gloom. Everyone reach out to those around keep pumping them up and stay vocal. Noonan was particularly fond of the Hand Release Merkins starting out today after yesterdays Ab and Merkin fest. Everyone pushed hard today and stayed together with minimal Mary, well done Pax.

VQ alert for this Friday at Last Call at promptly 5:32am Orchid will pop his cherry, this will be the first VQ for the site. Christ Closet Thursday night after Clyent Dinner head over and load the trucks for the trip east to Pender County for the weekends giveaway. On January 1, 8 total guys (Smugler, Orchid, One Star, The Juice) started a weight loss challenge and they lost a combined 100+ pounds with Orchid dropping 23. From the sounds of things they have 4 future Pax to bring out, well done guys. Please keep Honeycombs son soon to be named Chums who will have hand surgery after a fight with a hedge trimmer in your prayers. One Star took us out.

Dromedary 6 Year Special Anniversary

Starting the morning at 37 degrees can always be painful but feels like heaven after 10- minutes. DiCCS were given two minutes before 5:30 started with a 600M Mosey which is only makes sense for 6-year anniversary. PAX ten completed the warmup:

20 SSH

15 Imperial walkers

10 downward and 10 upward dog

Calf stretch 15 seconds per leg

Left and right runners stretch

The Thang

PAX divided up into 2 teams and was introduced to the 6-station circuit which were equally spaced around the 600M loop.

  • Burpees
  • Heels to heaven
  • Mike Tysons
  • Bomb Jacks
  • Flutters
  • Carolina Dry Docks
  • Once circuit complete – run a 600M lap

Team one started with the right-hand side of the circuit while the second team started on the left. The teams were tasked to complete the circuit 5 times with a 600M run after loop. Being a six-year anniversary, only makes sense to do multiples of 6 reps at each pain station. Round one started with 30 reps and the next round was reduced by 6. Rinse and repeat, three more times. Well we did not complete 5 rounds but did get through 4 which equated to 84 reps at each pain station and logged 3 miles.

Team one had the honor of starting with 30 Burpees while team two started with 30 Dry Docks. Team two completed 4 stations while team one was only on second station. One Star said, something must be wrong with team one guys. Zinfandel said wait until you guys get to the last station. Reality hit them quickly how much fun it was to complete 30 Burpees! One Star stated during Namarama, I now understand and that was not nice!

Everyone pushed hard today and got in a good workout F3 style! I wanted to give a shout out to Goodfella for all he has done to assist with building up Dromedary and in our thoughts!


Service project, Hot Wheels, downtown Waxhaw to build a ramp for a nine-year girl in a wheelchair Nov 7th.

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

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

Prayer Request

Kelli Niro (premature wife) decided not to take the medication and need our Lord to guide her.

43 Burpees for Week 43 at Asylum

Turning 43 on week 43 lets start off right at Asylum on this nice crisp fall morning. Where would we go, what would we do its anyone’s guess as 5:15 rolls around. I did know we would work in 43 Burpees throughout the workout, hey if I have to do them you will join me in the fun. DiCCS were given and we were off.  Beginning with a short Mosey to the doctors office for some SSH, Merkins, Calf Stretch, Mountain Climbers, Imperial Walkers, and yep Burpees.

Starting the Thang with a trip behind Chick-Fil-A we added another 5 burpees.  Alternating a Bear Crawl and Lunge Walk with 5 Dry Docks between every other tree to the circle. At the circle yep 5 more Burpees, while we welcomed Posse to the party. We then completed a Paula Abdul (2 up 1 back) Merkins and LBC down the front of Target. Once completed yep 5 more Burpees. Then a Mosey up to the drive at Petsmart for yep, 5 more Burpees.   Then a Mosey to the front of Petsmart running backwards across the front, oh wait did I mention 5 more Burpees. Then Toe Taps on the curb 1/2 way down with a jail break to the far curb and a backwards run for a return. Finishing the Toe Taps was another jail break across the front of Petsmart. Then you guessed it 5 more Burpees, with a Mosey down to Blackwood Ln and 5 more Burpees. Then 10 Big Boys at the bottom, and 10 squats back at the intersection for 5 trips. Once completed yep 5 more Burpees then a Mosey back around the rear of Petsmart and ending in front of Hickory Tavern.  At the planter we completed 20 Derkins, 20 Dips, 20 Derkins. Time was called we headed back to COT.

Everyone pushed it today and got in a good workout starting the week off right, and stayed safe. Asylum begins at 5:15 for a certain Pax that could use a reminder. Fuse was the 6th man in line today sharing how he EH’d himself after hearing about F3 on the news and looking to break the plateau on his transformation 3 years ago, thank you for sharing.



  • SOB Blood Drive this Friday, info on Slack
  • Open Door bible study will have a nightly session, same message each night for a week (book of James).
  • Christ Closet folding this evening, with giveaways Thursday evening and Saturday morning.

Tomorrow Qs

  • Bushwood – Big Ben on Q
  • Watchtower – Dasher on Q
  • MASH at Bushwood

Week 41 at The Floater

As I was asked yesterday to Q The Floater I was not sure what to do. Which hills do we tackle or no hills? Is it possible to only run down hill at the Floater? As 530 rolled around 14 Pax joined me for a little of this and that. DiCCS was given, the mandatory phones, lights, reflective attire, CPR, and Chapstick were present. For the Gazelles today you can knock out Burpees or circle for the 6 if done first.

We started with a quick Mosey around the church to the animal hospital parking lot for a mix of Side Straddle Hops, Merkins, Stretching, Mountain Climbers, and Imperial Walkers. A quick Mosey to the north end of N Providence St for a little Paula Abdul  (two steps forward one step back) 10 Merkins on the way up, and 10 Squats on the way back. Barny Fife wait no it was Recalculating taking the reins of the form police today reminding everyone that a squat was not a back exercise. As we finished at the brewery we partnered up for 200 LBC, 150 Step Ups, 100 Derkins which was audibled to 200, 100, 75. The other partner ran the loop over the tracks to the bridge and Bear Crawled up the bridge, then Mosey back to swap spots. As everyone finished and the grumblings subsided we Moseyed to the other side of Providence Rd for 20, 15, 10, 5 Dips with a hot lap around the block in between.

As time was called for COT and everyone arrived back I am continued to be impressed by Chatterbox, and Ex-Lax. There never stop, never quit, never complain mentality has been noticed and impressive as they continue to get stronger and faster day after day, week after week. Everyone pushed hard and stayed safe, we continue to cross the roads together. It is great seeing the increase in reflective gear and headlamps. All complaints about the workout can go to management Carb Load, and Shake N Bake they will properly dispose in the garbage.



  • Legalized packing party Sunday, info on Groupme
  • Blood Drive 10/17 in Waxhaw, still plenty of spots, sign up or we may lose spots.
  • Floater looking for Qs and will start Voluntelling Pax when they will Q.
  • Continue to keep Hightower, his family, and F3 Grandstrand in your prayers.
  • SOB Q school this Saturday at Best Buy/Petsmart parking lot 6:30 info on Slack.
  • Hoppy Hour next Thursday 10/15 more info to come on Groupme.

YHC took us out.

Rule #3 – Outdoors Rain or Shine

No waffling here, 6 Pax for this edition of Swarms wet t-shirt contest. I’m not going to lie, I tried to talk Smithers into coffee before the start. No dice as Premature, Tool Time, Mad Dog, and Easy Button arrived from the IPC week 4 relay.

DiCCS given, 5:15 comes and we are off with a Mosey to the bus awning at the High School. For a warmup we completed 20 SSH, Merkins, 20 Mountain Climbers, some stretching, and Imperial Walkers.

As the rain starts coming down harder a mosey to the circle at the football field for 11’s Dry Docks and LBC. By now we are soaked for 4 corners around the lower lot for 3 rounds of 10 Big Boys, 10 Merkins, 10 LBC, 10 Speed Skaters. By this point the parking lot was flooding and more fun was to be had. We completed a Paula Abdul (2 up 1 back) 10 Squats, 5 Bobby Hurleys. From the stop light we Moseyed to the High School awning for 3 no make that 2 rounds of 20 Derkins and 30 Dips. Heading back into the monsoon to COT with Mad Dog taking off like a bullet.

We got in around 5 miles today of wet sloppy work, and everyone pushed to make themselves better.


10/17 Blood Drive in Waxhaw

IPC tomorrow 6:30 follow The Playhouse / News Channel for more info as the location is locked down.

Mad Dog took us out.


Wait I have what tomorrow

Two Qs in one week, what was I thinking. A special shout out to Schneider and Chicken Little for reminding me yesterday at the 87th worst site in Waxhaw that I had the Q for this morning. Arrived at 5:10 to see the reset of the F3 Waxhaw Team trying to beat 16:30 for IPC Week 0. Well done Pax that was fast coming in at 15:49. Alright how many Pax will I have at Impromptu, how will I keep them together while allowing for social distancing with a wide range of speed? These are all things I was thinking about in the gloom.

As 5:30 came 17 Pax joined me for 45 minutes of fun. We warmed-up with a quick mosey around the parking lot and completed, 20 SSH, 20 Merkins, Calf Stretch, Mountain Climbers, and Imperial Walkers.

Starting at the front drive alternating lights to the stop sign we completed 5 Burpees and 5 Squats. No Mary in Waxhaw, we circle for the 6. Then to the large parking lot by the football field for some Suicides. We started with 10 LBC with a Burpee at the lines, hey Pax we don’t Mary go get the 6. Next was 10 Dry-docks, then 10 Big Boys for round 3. A quick Mosey to the circle for more fun, 100 Merkins in order around while holding plank. At Rudy’s Shed grab a rock, wall sits while completing 20 curls, 20 Donkey Kicks, then 20 Overhead Presses. Ending with a quick Mosey back to COT as time is called.

Everyone pushed it today for this edition of Impromptu. I continue to be impressed by our Pax, the amount of drive and support for others is outstanding. It does not matter where you are we lift everyone up. We had an impressive 9 Respects, outstanding.

Remember tomorrow after posting head to Christ Closet to help moving bins if you are able. October 17th is the blood drive, if you can donate please consider doing so. Labor Day Waxhaw 1 year convergence with 3 options, Coffeteria following.

YHC took us out.

Wow that was a bigger loop than I thought.

For this installment of Asylum, DiCCS were given and we are staying on campus. There were a few cell phones, headlamps, and CPR certifications. As the clock struck 5:15 lets get moving, thats when it happened. I almost went down 2 steps in, the hammies were a little snug. Continued to the Dr office for the warm-up – 20 SSH, 20 Merkins, Calf Stretch, 20 Mountain Climbers, 19 Imperial Walkers.

The Thang: Mosey up 84 to the gas station, hang an left and head to Target parking lot. Time to circle the lot. Starting with 10 Big Boys run around the lot. Return for 10 Big Boys, then 10 Merkins at the next corner, run the lot. Lap 3 was 10 Big Boys, 10 Merkins, 10 Squats. Next Lap was Big Boys, Merkins, Squats, Hammers. Lap 5 started the descend dropping the Merkins, then squats, finishing when Hammers were completed. We then proceeded to Pet Smart for partner work. 50 Donkey Kicks, 100 LBC while partner 2 ran to the end of the lot, Burpee and back. Next we Moseyed to the planter at Brooklyn for 150 Dips, and 100 Derkins, while partner 2 dodged the US Foods truck around Hickory Tavern.

Moleskin: It was great to have Big Tuna, Chipolte, and Slip Out back with us this AM in the gloom. Everyone pushed it this morning and kept moving, just what a Monday needed. Next time Pax there will be more pain and less running. Turn Buckle pushed it getting in 3 miles and completing pain stations along the way, well done.


IPC – Week 0 this week, more info to come on The Playhouse

Christ Closet –  Moving bins after Commitment

Shirt Order- shirt order for the 1 year anniversary needs to be in by tomorrow afternoon, links on The Playhouse and News Channel.

1 year Anniversary- Labor Day 3 options 6:30am Boot Camp, 5K, or Mash follows up with Coffeteria, 3rd F for donations. This year we are supporting Rice and Beans.

Blood Drive 10/17 – trying to get to 100 for this one.

CPR Certification – we are working on holding our own certification, more to come.


YHC took us out.


Welp ready or not here come the buses.

As I was playing with my Weinke yesterday I reminded myself hit the front first as the buses will come towards the second half of the workout. How many would post on the first day of school, would we need to split Qs, do I need two Weinkes? These were all running through my head as I prepared.  As I pull into the lot at Flash I see Ignition taking off with a large group. Slowly but surely the boys of F3 Waxhaw pulled into the lot, lots of talking and normal banter. 5:27 started the DiCCS, after finding my fanny pack I was able to check off the phone requirement, CPR was confirmed, 5:30 hit and we were off. Hey Bread Bowl we are going this way.



Mosey to front of the Middle School

  • 20 SSH, 20 Merkins, Calf Stretch, 20 Mountain Climbers, 20 Scissors

The Thang:

  • Down the front drive alternating lights
    • 20 LBC, 20 Squats
  • Rear Parking lot at HS pick a lane
    • 10 Hammers run to far curb for a Burpee, return to the next line for 10 and 1 burpee continuing till at the last curb.
    • 10 big boys then run and complete Burpee
    • 5 Burpees with no Burpee at the curb
    • 10 Merkins with no Burpee at the curb.
  • Time called and mosey back to COT
    • At the Circle at the HS and Rudy’s Shed circle back for the 6.

This was a strong day with 42 Pax between an Ice9 Ignition (18) and Flash (24). We had a total of 9 Respects. Everyone pushed it today and picked up the 6. As Mad Dog pointed out at COT let’s remember headlights and reflective gear with the increased traffic at the AOs. I enjoyed leading this fine group of men into the gloom.



  • Waxhaw 1 year Anniversary coming up on Labor Day more detailed on Groupme.
    • Pick between MASH, 5K, or Boot Camp.
    • Coffeteria to follow

Zin what did you say?

Alright today I had the pleasure of leading a fine group of Pax around Dromedary today. What fun will we have today, and how to keep the Pax separated with no up and back but keep them together? As 6am arrived 16 others came to see what was planned.

Warm up:

  1. Quick mosey towards stairs
  2. 20 SSH,
  3. 30 Merkins,
  4. 20 Mountain Climbers,
  5. Calf Stretch (get them Veals loose)
  6. 20 Flutters

The Thang:

  1. At each light pole down the side and around the globe alternate
    1. 20 LBC
    2. 20 Dry Docks
  2. Alternate each light down front drive to middle school and around to the front
    1. 5 Squats
    2. 5 Bobby  Hurleys (where you at Recalculating)
  3. Grab some wall at the front for 20 Mike Tysons
  4. Mosey around back to the picnic tables for
    1. 20 Derkins and 20 Dips
    2. Run a lap
    3. Drop by 5 reps and repeat till finished (4 rounds)
  5. Mosey to the parking lot for Suicides
    1. 10 H2H – Jail Break to first line for a Burpee then return and so on till the island.
    2. 10 Merkins – Jail Break to line for a Burpee then return adding a Burpee per line.


While starting the Dips and Derkins Zinfandel asked if we were going to run a lap. After a quick second sure why not, everyone add a lap between and enjoy. It was great to be out leading this great group of HIMs. A special welcome to Goodfella back to Dromedary as well.


  1. Q School this weekend visit the calendar in The Playhouse / NewsChannel for details
  2. F3 Blood Drive tomorrow Weddington UMC
  3. Blackhawk Saturday Cobblers 3 year anniversary Q
  4. Cobbler needs moving boxes
  5. Next Thursday 7/30 social hour at Lawson will be recurring ever other Thursday, if you want a name change come with a pitch and plea.


Next week at Dromedary Dasher on Q

Field Trip

Well it was time for Dromedary to take a field trip to Bushwood to check out the back 9 after the front was played yesterday. As I pulled into the parking lot 5 min till lift off one other car was there, would people show up? Did they remember the change from other announcements, only time will tell. As cars began rolling in and 6am hit it was time to start going.


  1. Quick Mosey to the front of the school
  2. 20 SSH in cadence
  3. 20 Merkins
  4. Old Man Calf Stretch (best warm-up ever)
  5. 20 Mountain Climbers
  6. 10 Squats

The Thang:

  1. Mosey to Turkey Hunt Ct, for 3 trips of fun
    1. Mosey to circle 20 Big Boys
    2. Mosey back for a Burpee
    3. Then return for 15 and 2
    4. Then 10 and 3
  2. Alternating Mailboxes to the path back to school
    1. 20 LBC
    2. 20 Squats
  3. Mosey to picnic tables
    1. 20 Derkins then hot lap
    2. 20 Dips then hot lap
    3. repeat 15, 10, 5
  4. Mosey back to COT for 2 min of Marry till time was called
    1. Heals to Heaven
    2. American Hammers


  1. Raffle for the 100 Pax Challenge Information on GroupMe
  2. Sight Q School and Q School coming in July
  3. Tomorrow Body Shop at Rea View Posse on Q
  4. This week Spartan info on GroupMe
  5. July 4 Patriot Games at Blackhawk


  1. Goodfella as they are welcoming the new addition to the family