Author Archive Deadwood

Swarm BB

So…. I wasn’t necessarily forced to Q but when an OG asks and you haven’t posted in a few weeks just go with it. Here we go.

The Warmup:

  • Mosey around the front of school back around to the shed, the long way. Circle up
  • 10 SSH
  • 10 IW
  • 10 LSS
  • 10 Merkins (IC)
  • 10 MC

The Thang:

I was so rusty and didn’t have my Weinke that we almost skipped to the second item on the list…but we didnt.

  • Mosey to the bollards near COT. This was a version of 7’s.
  • 1 burpee at the start and 15 Monkey Humpers at the end…7 times. Finish at the bollards near COT.

Mosey to the intersection near the traffic light.

  • Indian Run back around to the big parking lot…Don’t leave the 6 which was me all morning… I only dry heaved a few times.

At parking lot

  • 10 Bear Crawl/10 Squats across the parking lot

Mosey to the normal 4 corners starting location.

  • 5 merkins
  • 10 dry docks
  • 15 squats
  • 20 BBS
  • Hit each exercise on the way out and none on the way back.

Moesy to the bottom of the long hill beside the drivers ed cars.

  • Backward run-up the hill to the main road that goes in front of the school.
  • Hit the first alcove for 30 DK oyo.
  • Mosey back to COT.

The Moleskine:

I hit 5 miles and thought I wasn’t going to make it a few times… But this is F3 and fellow Pax are always there to push and encourage you to dig a little deeper and keep going. No need to mention anyone, they are all fast.  Thanks for letting me lead, I’ll try to get out more!

See Chastains BB for announcements.

Embrace the Suck!

The Floater. I have to say this is my favorite AO of all. Each time I Q this site I try and think of ways to make it harder and harder.  I’m not sure how today ranked overall but I think it was in the top 5, at least it felt like that to me!!

5:29, DiCCS given, let’s mosey. Ice 9 was trying to push the pace early on but I didn’t take the bait. Mosey to Pizza Hut and circle up.

SSH – 20 IC

IW – 20 IC

Maroccan Niggt club – 10 IC

Calf Stretch

runners lunge

The Thang:

Duck walk web – You should try it….terrible

1 squat/ 4 Duck walks – 10/40

we made it to 6/24… AUDIBLE!!

Head from Pizza Hut to Another Bad Idea. At each intersection along the side walk do 5 merkins…alternate between wide and diamond.  Easy Button loved this one!! Ha.

From the top of ABI, do one burpee and run to stop sign near the skate park, do two burpees and run back to the top of ABI, do one burpee, back and do two….. Six is in, let’s mosey!!

This is where I took a gamble… we ran from ABI down the sidewalk all the way to Waxhaw Elementary… We all made it and had time to knock out one exercise at the school

Surpentine- Burpee/ Diamond Mike Tyson’s

2-3 each at the end of each line…time was running out.

We knocked that out and headed down Arbor Dr straight to Bad Idea.  I couldn’t not hit that hill, it sucks but it’s good!!

We had about 8-9 mins left and I got reassurance from Easy that we enough time to go down and back twice. Easy Button and Carb Load ran pretty hard, ahead of me easily but my fancy watch said I beat them by 5 secs!! LMAO  If you are any kind of runner, Strava is your jam.  You look at it, compare runs, maybe have the paid version (guilty, Gerber guilty)…it matters. Sorry EB… Gerber May have a solution for you???

After hitting BD we had only about 4-5 mins to get back…we moseyed pretty hard and made it back to COT maybe 30secs over and 4 miles later… On arrival I yelled Congratulations, you all just did ignition!!! 😉

well done guys! We had all three Respects leading the charge today! Recalc may be real close to his fighting weight! The man is working!! Surge and Sugar Daddy (I don’t like saying that or tying it, no clue why) crushed it as well!! I hope I’m in their shape when I’m their age!!!

Everyone that posted today needs to post at Ignition and/or swarm.  You basically did it today and made it….

The Moleskine:

There were no slackers today. If you slacked today you got left in the dark…we kept moving. Thanks Easy Button for picking up Sha..I mean the 6. (Wink)




I hear there is a blood drive coming up? See the news channel, playhouse, Christ closet, IPC, prayer, and any other channel I missed for details…..

Please keep Twinkle Toes neighbor in your prayers.

Keep the country in your prayers as well as police officers. It’s a hard time for both!! Show some acts of kindness, buy a stranger a coffee in line, hold the door for someone….it could change the out come of someone’s day and put them on a positive path!!

No webs….

Wax I was NOT looking forward to Qing today but I didn’t want to let the Chicken man down. On arrival, all the pax were mixed in with the Mashers and not in the normal location under the light pole and I thought, “there is no way we have 20 pax that are injured? Did they know I was Qing and didn’t want to run? So I yell, “Flash is over here” and most of them headed over. Quick DiCCS and let’s mosey.


Slowish mosey to the parking lot beside the stadium.

Circle up!


10 IW IC

10 Marocain NC IC

Calf Stretch

10 Merkins CC

10 Plank Jacks IC

10 Peter Parker IC

10 Mountain Climbers

6″ hold

I think we did one or two more but I can’t remember.

The Thang:

Mosey to the top corner of the large parking lot.

4 corners – Deadwood style – Corners #1 -5 burpees #2 -5 Dry docks #3 -5 Squats #4 -5 burpees

Run to the first corner do the burpees and run back to the start.

Run to the second corner but do the burpees at the 1st corner on the way.

Run to the 3rd corner and do corners 1 and 2 on the way and then back…you get the idea.

Quick ab work

40 pistol lbc IC switch legs at 20

Mosey to the center of the lot and circle up

Merkin Wave.

Pax hold a plank until it’s their turn to do a merkin and each pax counts out loud. We had about 18-20 guys so we went to 400. The pax killed it!

Circle of Pain

Stay in the circle. One pax calls an exercise and runs while the pax do it. I called Burpees. #sorrynotsorry

We made is all the way around with about 5 mins to go but I didn’t take into account the 6. They got back about a minute late. I Hooched it or did I?

The Moleskine:


Well done guys! Thanks for following my lead into the gloom and working hard! Shake N Bake pushed extra hard at the end and earned the “Chain of Pain”. Nice work man!


And just like that…….. the streak is over

What can I say, I’ve had a long week and forgot all about Qing the Floater and definitely forgot about the BB. Thankfully Carb Load reminded me the day before or audibles would have been flying!!

Warmup: With about 45secs until launch, in the distance, we hear it.  You know that low chug chug chug….chug chug chug.  The damn train.  We finally spot it with about 30secs until go time and my eyes are fixed on my watch as if it would speed up the train.  5:30 hits. Let’s go, boys, pace yourself and get after it. About 5 mins in we were all spent. Nonstop burpees take a toll on you. I think it was about 6.5 mins and the train was out of sight.

Let’s mosey!

Mosey to the B-Ball court and circle up, I mean we just did like 50+ burpees….we were warm.

SSH x 5 IC

Calf stretch

Merkins – Wide, Regular, Diamond x 5 IC

The Thang:

I referred back to past BB and a simple yet effective exercise. I remember that last time I tried it I audibled (SHOCKER) so we didn’t finish.  Today there would be no audible.

7’s on Bad Idea – blahhhh

Recalculating was behind me and I overheard him say..Yep, this is going to be a running work out.

The 7’s felt like they would never end! We ran up and down that hill for around 20-25 mins, roughly 2 miles. TERRIBLE!

At the top 6 MH’s

At the bottom 1 squat – 5-2, 4-3

Even though Recalculating yell out OMAHA  OMAHA as we met each on the hill I was going to finish. Done!

Mosey to the wall for some Donkey Kick holds. We didn’t have time for the entire web thanks to the 7’s. We also skipped the b-ball court, I had some fun stuff planned! Let’s mosey.

At each intersection, not side paved driveways Carb Load, knock out 3 burpees. At the BBQ restaurant, we held for the 6 that was already pulling in. We crossed the street and ran over the bridge. At this point, some of the pax got a little worried. A founding member on LRC was upfront leading and almost took us down Providence Rd N. I yelled LEFT, LEFT. He turned, that was close. Some of the pax would have been able to hold a 7:30 pace and make it back on time and I definitely wasn’t going to Hooch it.

We pulled into COT with 2 mins remaining. On your six.

20 Flutters IC


20 Pretzel crunches IC….DONE!

The Moleskine:

Thank you for enduring Bad Idea with me. It sucked but we got through it. Keep your eye on O-69 he is getting fast, he was jogging up Bad Idea. Thanks for letting me lead and my apologies for killing the streak. It had to happen at some point. haha.

I took us out.


100 Pax Challenge

Spartan Race June 27th – all skill levels welcome



Man down!!!!

I was reminded on Thursday that I had to Q Friday morning at the Swarm and I was not looking forward to it. Normally I would take any and every Q but this week with lack of sleep, missing workouts  and getting crushed at Clyent Dinner (no oxygen in the air) I wasn’t about it.  Plus our Waxhaw Express team has a 10k race Saturday morning. Ugh

Let’s see how it went down!!

At 5:44 Gerber says “1 min”. He didn’t need to yell, there was only 4 of us.

At 5:45 we start a slow mosey (7:45p) down the path towards the Rudy’s house of horrors, hang a left towards the stadium/traffic circle.

At 5:48.51 MAN DOWN!! This wasn’t a laughing matter or is it now.

Gerber was running along fine with the group and said he felt a small pain in his back but pushed through it. Dasher and I were chatting it up up front and I told him we were doing an opening mile…slow.  We have a race tomorrow.  “Deadwood, you know when we do an opening mosey mile we go the opposite direction to avoid the hill, that we were currently  approaching.  I’ve been know to cave to complaining pax but he did have a point, we needed to take it a little easy, we have a race.


We circled up, well it was more like a square, at the corner of the lot.  Damascus this next one was for you but you won’t post. “wink”

“First exercise….Side Straddle Hop….IC.Exercise” is what I should have called, why fix it when it isn’t broke?

What I actually said was calf stretch (told you Damascus) so we all started stretching. I think this was around that point during the runners lunge when Gerber knew he was hurt.

We pause for a minute and see if he’s ok, he tries to push through, but has already slowed to a “insert pax” level. This wasn’t looking good. I’ve injured my back before and it hurts.  When the pain hits it’s sharp as a knife and direct.

We all mosey over to the other corner to start the workout. I’m asking Dasher on the way over if we should go grab a car? I let every know what we were about to do and Gerber is in obvious pain. BUT STILL WONT STOP!

We take off and we get to the bottom of the first of the four corners and as we are heading back Gerber tells us he is done. We asked if he needed anything, he didn’t.  We moved forward.

We did the normal stuff you do at swarm, post and you will see.

After the workout, myself and a few pax checked on Gerber… he was down. I have tens unit (google it) and I dropped it by his house.

When arrived I was greeted with a slow moving Gerber. I think he hated being hurt, but knowing he probably wouldn’t be able to run in our last Waxhaw Express race hurt way more.  If you know his competitive edge you would agree.

This afternoon Dasher checked in on the team and Gerber isn’t ready to race tomorrow, we already knew this but had to hear from the former triathlete himself.

Under Dashers lead, we agreed, that if Gerber can’t run then none of us will run. Noble call Dasher, well done. Secretly I was DREADING the 10k.

Gerber, we all wish you a speedy recovery man.



Going into today I already knew what I was going to do. I shared my Weinke with Bottle Cap so we would be in different areas and it seemed to work out pretty well. We did pass them one time but we kept moving so it was cool.


Quick mosey around the island to middle school (7 min pace) with two laps around the island.



5 Merkins IC

Calf stretch

Runners Lunge

I knew what was coming so I kept the warmup low in reps.

The thang:

At the middle school grab some wall:

Donkey Kicks (11’s)

10 DK’s w/ wall hold 1 merkin. 9/2 8/3

Mosey to the side parking lot at the high school

Captin Therkin w/ 1 merkin each time

American hammers, no hand flutters, pistol LBCs

Mosey to parking lot entrance.

5 merkins are each entrance all the way to the roundabout at the stadium.

At roundabout Lt. Danger

1 squat/4 jump lunges or Monkey humpers, Back lunges. 1 burpee after each set

Compass- each turn do 1 merkin

Our legs were shot at this point, let’s mosey! Head to Transporters shed.

Doc Web

1 Dry dock/4 bear crawls to 10/40 – Smoked

Mosey back to COT

two hot laps around the island at each end do 3 burpees. DONE!

the pax worked hard today! The workout wore my out. Counting on some of those exercises seemed to make it harder. It was great seeing Shake and Bake. Well done guys!!


100 Pax challenge – We are working to get 100 pax to donate $100 each. See Foundation, Bottle Cap, Centerfold, or Posse for more info. To Donate use Venmo or Paypal. Both are @F3Waxhaw.

400’s at 58 mins in, really?!”

Ignition.  What can I say about that AO? Come to work, the pace is fast and you might dry heave (more to come on that). One thing I know is that the AO seems to be faster.  The pax showing up are quick!  There hasn’t been any circling back for pax in the last few weeks and it’s nice.  I’m not saying slower Pax should avoid the site but it is nice to progress forward and not wait around. Ignition will and does accommodate all speeds. 

I was still tired from the previous week due to the high mileage Waxhaw Express maintained but I was up for the challenge. I roll up and see Ice 9 pumped and ready to go so I knew I would have to really push to get that guy puking so would feel he got his moneys worth.

DiCCS was given, or was it??

I didn’t do a very good job relaying the message and the Px came a little empty-handed. Not passing the buck, but if you’re told we will be going off-campus and that a headlamp (which about 90% of us have) is highly recommended I would say that’s on you. We are adults and we should heed warnings such as wear a headlamp. It was getting light outside but it was pretty dark on the trails.  Site Q’s have discussed and pass the info to the Q’s and/or be at the workout to further reiterate or audible the weinke if its deemed unsafe. We don’t want anyone hurt and we know you don’t want to get hurt. Let be diligent about safety, it’s getting lax and I’m just as guilty.

5:45 and we take off headed to the Lawson clubhouse. Almost immediately we are at a 6:45/7:00 pace and pretty much held it all the way there. Ice 9 will push the envelope if you let him and I can’t just let him take off without me! Arrive at the clubhouse. We had to wait about 15-20 secs and Wolverine came hobbling in looking like an old man in a young man’s body! Apparently he was on his 5th workout of the day and he crashed his mountain bike.  Although he was gimpy he still kept up with no problem, really! Nice work.

The Warmup: Circile up


15 IW IC

Merkins-sets of 5 IC

Wide, regular, diamond

Calf Stretch (Damascus stop fartsacking)

Runners lunge

Lets mosey!


The Thang: *pull out a map and follow the directions

1. Make left out of main Lot

       a. First L on trail

       b. First L

       c. At next left (Bridge) 20 DD

2. Cross Bridge, Take R

      a. Stay R on trail until Cul da sac RINGTAIL DR

3. 10 Merkins Each intersection L on DEER MEADOW to Culdasac

4. ABS – @ Culdasac

        a. 25 Vups

        b. 20 Pistol – Each

        c. LETS MOSEY – TAKE R on Trail

5. First L to Bridge

       a. Bear Crawl Bridge

       b. 15 DD

6. TAKE L on Trail


       a. 5 Squat each Intersection

       b. L on PERIWINKLE

       c. L on BLUE STONE to Culdasac

       d. @ Culdesac – 10 DD – Hit Trail

        i. Mosey STAY LEFT

       e. Take R at End-STAY straight

8. At Road – Hang L Stay To End

       a. 5 Jumps Lunges All INTERS

9. L on Lawson DR

10. L at the school entrance and stop at an intersection near COT.

       a. 400m run w/ 3 burpees each intersection.              

.          pause at the end of the 400.

       b. 400m back AYG

Back to COT…DONE


The Moleskine:

I like Ignition, I like the push and the speed. If you have never tried it and have enough competitive drive to want to keep up then you should definitely come out and try it. You WILL NOT get left behind. Nails, Nails, Nails…I was really impressed at how well you kept up today! 20-30 lbs lighter really makes a difference when running. Nice job.  Tool Time! The dude came into F3 on fire. First new Pax, since Wolverine I’ve seen that has come into the fold, hits all the running workouts and has zero problems keeping up, not sure if I’ve ever heard him breathe hard during a work out… well-done man and welcome.

The rest of the speed demons nice work but of course you are always super quick not even burpees slow you down. Bottle Cap didn’t like the idea of doing 2-400’s the last couple of minutes of the workout but he outran me so there you go. Rubbermaid the only Respect present today, well done. You might be the fastest but your endurance is great, some may not know that he completed a 30 or 50K ultra last year. Beast!

Let talk about Ice 9. My goal today was to clock miles. Low rep counts and go. We arrived after the opening mile and started dry heaving towards the end of the warmup.  What is it about running hard that makes you puke?? Its happened to me. We run the long stretch of the trial and at the end he’s heaving again! Up the road we go and on one of the stops he finally lets it fly!! I think Bottle Cap witnessed the crime scene and I heard it…. If you’ve never been to a workout with Ice 9 when you do you will see what I mean. He goes hard to point of sickness. Well done Ice 9, You may need a rename.


Thanks for letting me lead Gerber and Hollywood always a pleasure.  I took us out.


100 Pax challenge. The goal is to get 100 Pax (we are at 25-28 pax) to donate $100 and donate the money among a few charities.

To donate:

Venmo – @F3Waxhaw

Paypal – F3Waxhaw

Old 87 and Audible free!!!

It felt good to Q today! I can’t even remember the last I Qed the floater much less any other site. I rolled in super HOT almost late even though I was up an hr early, don’t ask.  Let’s go!!!!!!


Zin gave the DiCCS…


Long mosey around towards Pizza Hut and circle back around to Dream Chasers. Circle up at the usual spot.

  1. 10 SSH
  2. 10 IM
  3. 10 Merkins
  4. 10 Plank Jacks
  5. Leg Stretch

The Thang:

Mosey to Providence rd west – Paula Abdul

  • 5 Squats Alternate
  • 5 Merkins

Called recover as all Pax were finishing. Let’s mosey to KJH.

  • 7’s @ KJH
  • 1 burpee @ bottom/6 squats @ top. 2/5, 3/4

I was SO close to pulling the famous DW audible but I powered through. Foundation was really my main motivator. The guy was a complete animal and never slowed down the entire morning, much respect to him and his work effort. That hill is awful and stretching the run out to the laundry mat made it even worse!

Mosey to top of hill for the start of 4 corners. We had like 6 mins to go.

  • 5 Mike Tysons
  • 5 Carolina Dry Docks….Time expired and I think we made 2 laps.


There was literally zero mumble chatter today because we were putting in the work. Everyone left it all out on the proverbial field and killed it. I may or may not have had questionable form on the first set or merkins but I was getting serious pressure from Carbload, the dude can move. I will be glad when all this distancing is lifted!! This is the first time I have Qed during the new format and the COT format bothers me. Maybe it shouldn’t but it does.

(Temporary Fuse moment coming) If all Pax can circle up at the beginning of a work spaced 6-10′ apart why can’t we do it at the end of the workout in COT? 10′ is 10′, Should we continue splitting into 2 groups absolutely, maybe even when all the restrictions are lifted. Small groups are more intimate, you talk to more guys, you build faster relationships during the workout, crossing the street is safer… the list could go on. Splitting COT at the end today felt like we were driving a wedge down the middle of the pax….it felt wrong.  If the “rule” is no gatherings 10 or more, then maybe we rethink all AO’s, there were at least 18 guys standing in a circle when I pulled up. Do we follow part of the rules or all the rules? I don’t have the answers, just asking the questions…there seem to be some serious gray areas.


Where were you?

This Q fell into my lap because Zinfandel’s schedule had a conflict. After attending a Swarm Q that Bottle Cap did a few weeks ago and a Gladiator workout that Gerber Q I knew I had to push the Pax. It was about 24 this morning with a lot of frost on the ground, it was cold! The Pax had an over/under bet going on the number of audibles (I’m kinda famous for that) I would have but I typed it up and strapped on my Weinke.

11 Pax rolled into Cuthbertson ready to work! 6:30…..Lets Mosey

Semi fast mosey to the traffic circle near the stadium – Circle up!


10 SSH – IC

10 IW – IC

10 Merkins – IC

Calf stretch – Damascus got moist

Runners lunge – Flapjack

10 LSS – IC

The Thang:

Mosey to the track. Bottle Cap did an Indian run mile at the Swarm and it was terrible. Rinse and Repeat!

3 groups of 4 – we crushed that or did it crush us?

Pullups and Merkins – The weinke was foiled due to icy/cold bars. – Audible 1

Burpee Mile:

5 burpees at every turn…. for you math guys that’s 80 burpees. This did crush us.

Lets mosey!

4 corners out and back around the big parking lot beside the stadium.

Start – 10 merkins

Second corner – 10 MT’s

Third corner – 20 Monkey Humpers

Fourth Corner – 20 squats

I told the pax to rinse and repeat and changed my mind….Audible 2

Mosey to the road in front of the school. At this point, Recalculating is talking smack…”We just did this yesterday” Yes, I know and it sucks…

Paula Abdul – 2 poles down and one back.

5 burpees down and 5 merkin shredders back…. Nope! We did this a few rounds and I committed my 3rd Audible. My shoulders were gone. Merkin shredders are out…. 20 monkey humpers are in.

We made it all the way to the end and with about a minute to go we did a jailbreak back to COT.

The Moleskine:

All Pax pushed hard… Everyone hit about 4.5 and Gerber and Hollywood hit 5m. Others may have hit 5 as well but they aren’t on Strava so I have no clue. Welcome Squeege, Wolverine’s youngest son? The kid is fast! Thanks again for letting me lead and for the record…sometimes audibles are needed. Wink.


Open Door Sunday @ 7:00 at Five Stones – Wolverine on Q