Author Archive Deadwood

Slow Burn

Rolling into the lot today I see ignition Pax ready hanging out waiting to launch but they were Qless.! 5:16 still no Q so The pax were off. About that time, Wolverine was “coming in hot” up the side road riding all over an unnamed pax! Hollywood circled back for him and they were off.

My goal today was to stick together and not turn Flash into Ignition although it was very hard to retrain. Here we go!

DiCCS given along with the promise to Big 10 that there would be no SSH’s. Later he may have thought just running was a breeze. Let’s see.

The Thang:

  • Quick lap around the parking lot and head to the front of the middle school, circle up.
  • IW IC x10
  • Merkin IC 5 wide 5 regular 5 diamond (we were about to a lot more, no point in burning out.)
  • skipped the calf stretch – sorry Gerber. I was super shocked as well.
  • Low slow squat IC x 10

Partner up! I just broke my first rule.

P1 runs laps for 6mins. Partner 2 does excise

1st round. Speed skaters – squats – stepups

Rinse and repeat.
Its seems like the pax work much harder with a timer vs a certain number of reps. It did seem much harder.

Mosey to Back towards AO and stop on the sidewalk. This exercise was renamed by Banjo this morning as he was groaning in pain. Deadwoods abs from hell! Ha! Trust me Banjo, we were on on fire!

Captain Therkin

1/4 – 10/40 an routine

Big boys each time with 2 merkins and:

  • American Hammer
  • Flutters
  • No Hand flutters
  • Half crunch’s
  • AH
  • V-ups. If you make the mistake and add V-ups to this routine around 7/28 or 8/32 you are in for a world of hurt. I can do the regular Big boy/AH/4 merkins no problem…I had to audible this!!!!! #AWFUL!

Mosey back around to the front of the school the long way. As we approached the bus parking lot we see ignition doing their version of Captain Therkin…Did you in guys hit the merkins In between sets? Wolverine is good but my money is that he left that one out.

Pass them and pull back up to the island parking lot. Let’s do that run partner thing again!
this time only a hot half lap. Even better!

I would call a new exercise more often and we really got some work in. I didn’t time anyone running but it probably takes about 25-30secs.

We did: burpees, merkins, bear crawl, And something else.

I love webs and ladders so let’s try a new on. We’ve done the MT/DD web and its tough. Today we did merkin/dry dock web and I thought it was harder! Audible around 4/16. Form was going out the window. If I can’t do it, I yell recover and move on.

We finished that as ignition was jogging back to COT. We ran to the corner of the building g and stopped. AUG back to COT. We roll up and the ignition guys are doing abs again!!! SMH

Great job by both groups! #flashworkedharderthanignition


Gladiator will launch 10/26. Kid Rock will have more details.

Hero Run 5k 7:00? Saturday morning. – see the PH or reach out tan Mad Dog

Christ Closet folding party! Shooting for Thursday but more pax are interested in Saturday…make a poll!!!

Social for Pax photo.

  • Instagram F3Waxhaw
  • Facebook……………………
  • Twitter……………………….

Change up

Yes, Deadwood is on Q again… is what some of the pax were thinking as they rolled in or saw it posted on GM. Once this rotation of AO Q’s is complete I plan to simmer on the Qing and let some of you newbies step in and up! Qing is great but lately, it feels a bit repetitive so today I wanted to change that. We did zero webs, not one ladder and we kept it right at 2.5 miles. I hate partner work (Pax can’t count) so I knew that was out. I started looking at the campus on Google and I noticed the tennis courts…BINGO.

As Bread Bowl and Doughboy walked up I ask the half-pint man child if he was ready…”You’re on Q?” “Dads lets go”. Haha. Last week we covered a lot of miles at Watchtower which only about 2% of us enjoyed. Bread Bowl you’re off the hook today.

Quick DiCCS and a pic to follow! Lets mosey

Sloooow mosey to the front of the middle school and back around to the parking lot. I was mid-pack, and Chicken Little and a couple of others took off, I let them know the plan so they were good to go. Running in the middle of the pax allowed me to pick up the 6 and then run back to the steer the front. I got in some killer running!

The Warmup: No weinke today so I may forget a few.

Low Slow Squat IC x 10.. and I counted slow! Legs are still tight from the IPC

SSH IC x 10

IW IC x 10

Merkins IC x 20

Calf Stretch – Flapjack

Wide Merkins – CC x 10

Diamond Merkin CC x 10

6″ Hold

Recover – Let’s mosey

We took off towards transporters shed and I already let the gazelles know were headed to the tennis courts. Still running mid-pack I noticed Chicken Little we moving, I yelled circle back. We picked up the 6 and headed to the courts.

A quick lap around the TC and find a spot on the line.

1st round – Across and back x 2. One side 10 MT the others? No clue but we did something.

2nd round – hit 5 lines total for suicide. One burpee on the return. Slow mosey for one lap and back to the line.

3rd Round – Suicide bear crawl. Run to half court, bear crawl back. Full court, bear crawl when you reach half court back to start x 2. When complete do slow mosey for one lap…back to the line.

4th round – The 5 line suicide again but this time 5 burpees when you return. Slow mosey for one lap. Back to the line

5th round – Hald court suicide – 50 LBC at middle and 100 AM at the end…SMOKER. Slow mosey for one lap.

6th and final round. Full 5 line suicide on the final back AYG! mosey back towards Transporters Shed.

Time for one more suicide. To the paved trail on the right and back. 20 Dry Docks. then run all the way back for COT. Myself Chicken Little and a couple of others got to the Dry Dock quicker than most. I handed out more DD for the gazelles. We did DD until the 6 was in and they picked up the cadence and we were off.

Back to COT with 2.5 mins remaining… Circle up! Speed Skaters until 6:15!! Done!!

The Moleskine:

Great job guys! The goal was to get the heart rate up and back down and continue this the entire workout. I rarely will call a 10 count..I think I have maybe twice but after Qing the convergence with Foundation I realize that the 10 count is actually a very important part of recovery for some Pax. I think I called 4 today! Bread bowl give me 10, Sprinkles 10, Chainsaw 10, Old McDonald 10… Wow, Who am I???? What happened to Deadwood? It was weird.

I have to make a big shout out to Bread Bowl and Shake n Bake. Although Bread Bowl was the six on the moseys to and from the TC he pushed his self very hard on the court. Each lap he ran with me or past me. Little man can handle short distances. He is the pax that needs a 10 count. It allowed him time to catch his breath and push hard for another round. Made me feel pretty good.

Shake, you are the most encouraging Pax I know. When I first started we preran a lot, I think the first time you pushed me so hard I spilled Merlot and the pax then had to run right over the pile… gross. We trade the push. On days you struggle I’m right there to give you what you need to continue on. You see potential in pax and know that with a little push here and there they will grow, get faster and at the same time build confidence.

Today that we Bread Bowl. The mosey from Transporters shed back to COT whooped him. I circled back with you and witnessed you talking it up and encouraging him the whole way! Without that, we would have 100% stopped and started walking. You told him 50 times..Just keep those feet moving, while you had one hand on his back for the literal push! It worked, he moseyed all the way back and didn’t stop. Well done my friend

Its guys like Shake n Bake that me proud to be a part of this group. All pax push hard, but when I see a pax encouraging to that level I notice it.

Find a guy during a workout that is struggling..Slow down and stick with him, encourage him. Your already fast and one slower workout won’t kill you. I guarantee an FNG that is encouraged and not just left behind praying he can keep up, will return. And eventually, hopefully, he will pay it forward and keep the encouragement going for the next FNG or pax that is struggling.

The workout today was for all speeds. Gazelles could push the limits on the suicides and Clydesdales didn’t feel abandoned and had time to recover. I liked it. If I want to push hard and run more Ill hit another AO or the trail. I will keep the workouts hard but will keep the 6 in mind! YW!


Tubbing this Sunday (9/15) @ Pump House – See Doughboy for details

Prayers for Boitano

Bread Bowl is working towards the Octopax Challenge…No beer Bread Bowl! Complete the challenge within 2 months and Ill personally make sure its worth it! You got this!!

Thanks, GF for taking us out!

Track Meet

I decided to stray away from the traditional bootcamp style workout and run a bit. I also wanted to make sure that the 6 would not be left behind.

I rolled in around 5:27 and was greeted with, “Jingles beat you here”! Awesome, Jingles may have fartsacked if he knew what was coming?

DiCCs given, lets mosey!


Quick mosey to the bus lot, Circle up!

Forgot the exact order:

6 Merkins – Slow Cadence

6 Imperial Walkers – IC

6 Low Slow Squat – IC

6- 6″ Plank Jacks – IC

6 Wide Merkins – IC

The Thang:

Mosey to the neighborhood beside the school.

1st Triple Nickel

5 Merkins @ bottom

10 Squats at the top – stop at the top after the 5th round

1st Suicide – To road intersection and back – 5 burpees to the end and back 5 burpees. .90 miles

2nd Triple Nickel

10 Speed Skaters @ Bottom

10 Speed Skaters @ bottom

2nd Suicide – It was long!!!

Same concept. Run to the middle road and back, then back to the stop sign.

20 Monkey Humpers each stop.

Mosey back for COT.

The Skin:

When I told Bread Bowl we were about to run 5 miles I got a 1000 yard stare from the young 2.0. Each time we crossed paths in the gloom his only words were Deadwood I hate you! Nice work Breadbowl, you kept moving the whole time, I didn’t see any walking from you at all. Keep coming and you will get faster.

The usual speeders were upfront, Geber, Dasher, Hollywood, Easy Button and then Hollywood disappeared for a couple of minutes. Not sure if he wanted to extend the suicide length, was looking for the 6, or pulled a Rudy in a front yard??

In all of my 48 Q’s I have yet pulled a Hooch and arrived at COT late, why would the pax think that would start today!

A crowd of pax arrived at the last suicide point as I was circling back for the 6 and they proceded to head back to COT! My mind had so many questions! Was my watch not work? Could the not make it 1/4 mile in 5 minutes? Was this Bread Bowls dirty work? I have a few guesses but no proof! We rolled back into COT with 1 min to go, no problem. Trust your Q with the time until the Q gives you a reason not to. I don’t need reminders, alarms or Q jacking…I have all kinds of Audibles for that!!! Haha

The typical “everyone worked hard” is an understatement. There were guys that posted today that have never hit 3 miles during a run much less 4+, WELL DONE…and you’re still alive. I am a firm believer that pax need to get out of their comfort zone and today was the day. Running is boring, but it works. Well done!



Are we only running??

I had to cancel Qing this site like 2 or 3 times. If I had called this one off Transporter was sure to write me off. Life happens! Thanks for being patient my friend. Let’s see what we did!

I arrived Viva Chicken about 15 mins early and checked google maps a couple of times, I wanted to be able to get back and not pull a Hooch! I knew that the pax that normally Q this site usually hit the deck but I wanted to stretch our legs a bit.

The Thang:

One mile mosey..7:10 pace. Even the 6’s held an 8 min pace just to keep up! It was good, well done!

Circle up!


10 merkins IC

10 IW IC

Leg stretch

Let’s Mosey!

Captain Therkin IC!!!

Yes we do abs, some, but not like this.

1 sit up/ 4 American hammers / 4 merkins after each set. 2/8/4, 3/12/4…all the way to 10/40/4

This was a smoker and always is. When I Q always plan to see a variation of this. The pax all forgot how to count. So I counted for them… Done!

Let’s mosey!

My plan was to mosey/run at least 1/2mile or more in between exercises. I wanted to hit at least 3 miles.

During this first mosey Alf asks, “Are we only going to be running?” With a little grin, I said nope..I have something coming up you’ll love.

We pulled into the HT parking lot and circled up.

Mike Tyson web. 1 MT / 4 squats, speed skaters or monkey humpers will work for the second set. They all suck! Done, Let’s mosey.

Donkey Kickoffs (shoot me now)

My typical routine consists of 10 DK with a 10 second wall hold and then a few squats or 1-2 merkins. I had a strong crowd today so I added 4 Merkins after each round. It smoked pretty much everyone. I checked my watch as we were on the 5th round and yelled recover, we still had to run back to COT. Let’s mosey!

Back to COT in time for a minute or two of Marry, although we were all good on abs.

Everyone killed it today. Alf, Transporter and Gerber has some strong paces on the moseys. Figi loves the Q and said he would be using some of the moves for his next Q. Thanks for letting me lead you guys, you’re a great group!


See the sand box on slack, Transporter or Soft Pretzel for detail on the upcoming prom.

Thanks Transporter for taking us out!

PICK UP THE @&#%* 6

For my 46th Q and 1st one of the month in the newly formed F3 Waxhaw, I had Ignition. I use to HATE ignition mainly because the first time I posted Hollywood was on Q and he ran us into the ground and we did a million burpees. The next time was when Money Ball was fast (love you man, don’t be jelly DB) and we ran uphill both ways the whole time. I love the site now and plan to be a regular attendee.

Today I went weinke free for the first time since the convergence back in 2018! I admit I was a little nervous but I had some good stuff in mind. Lets go!

The Thang:

DiCCS given let’s mosey!

Semi slow mosey considering we had a mix of speed today and I did advertise it would be a Clydesdale friendly morning. Stop at high school parking lot and circle up.



Merkins – 10 Reg. Wide. Reg. Dia. Wide

Various legs stretch

Mosey to the side of high school and grab some wall. Ignition is meant to be a hard AO so today I tried a couple of new variations of already hard web routines starting with donkey kicks.

1 DK hold..Walk feet up and hands back for ball to the wall/ 5 pulses while holding BTW.

Audible #1! I think at 5 I yelled recover. It was a smoker!

Side note: No pre-planning was done so these exercises are probably completely out of order.

Mosey to middle school the long way around.

Ab web:

10 hands up crunch/40 Flutter, no hands flutter, Dolly and Rosalita

Lets Mosey:

Back around to the High School parking lot…Audible #2. Gerber and I were pulling away pretty good. That man is back, the calf is good and he’s ready to run! As Gerber and I approach the stopping point that was actually picked so the 6, who was 100 yards back, could catch up we hear this raspy deep almost whinny barking noise…Zinfandel is turning green ready to destroy all Gazelles not picking up the 6 who is in plain sight and approaching! I mean, we won’t leave anyone behind but we arent hold hands either. Some AO’s picking up the 6 if they get a little back is necessary due to short streets, darkness, or safety. These guys were in a lit parking lot making there way to us. LMAO. HEll, I have one eye and I could see them. Simmer down, big boy!

Was he really mad? No. His intentions were on point. We all should have circled back for the six. But at some point, I want the 6, especially if they choose to post at ignition on a regular basis to push harder and try to catch up. Back to the action.

Mike Tyson/Dry Dock web!! What? Seriously? Yep!

We barely made it to 5 MT/ 20 DD…Probably the hardest web next to Doc web that I’ve done. As Zinfandel stated… It wasn’t doable. If you did a true MT and a true DD you couldn’t finish. I challenge anyone that thinks they can!

AUDIBLE (This was #3) Switch to Speed Skators… so final round 10 MT/40 Speed Skaters.

After Zin and I sprayed 8 gallons of round-up all over the worst site in the F3 nation, I made a 2hr drive to Greensboro for a 20 min meeting…Let’s just say it took my legs a min to function properly!

Mosey towards Transporters shed, Gerber on his own mission said Ill be meet you there. A quick check of the Gramin and we needed more mileage. We ran by the shed down the trail back around to the front of the middle school.

OYO: 1 burpee run around traffic loop at middle school back in front and around parked cars at AO and back to start. That’s 1. Repeat x 2

When Bottle Cap heard OYO he was gone! We finished up those two laps and my weinke was shot! I turned to my fellow runner Gerber…”Man, I have nothing else, what do you want to do?” He said light poles..DONE!

Mosey to light poles in the parking lot behind parked cars.


Each pole down and back add a burpee 5 total

Run: Run 50% to the first pole, 75% to 2nd and AYG to last x 2

1.5 mins left. Let’s do it one more time! Done!

The Molskine:

Great group today and good numbers! At the end of the day, we all bust balls and at some point might even get a little butt hurt but we are brothers, we have each others back and I know I can count on most of you to help me out if I ever need it. Thanks for following me today even some of the exercisess were super hard. I didn’t check any form. If you tried to hold good form, you know how hard it was. Thanks again, guys! Cerberus on Friday, I’m putting the SOB boys through the exact same workout!!! HAHA


Hopefully, Old McDonald recorded them. Heres what I remember:

Christ closet this weekend. See Ackbar for details

Waxhaw adopt a block Saturday after Coffeteria 8-10 should only take an hr-ish

Spartan Race Oct 6th (Sprint) Nov 23rd (Beast) 4 Pax officially going to the sprint.

Prostate race is free! Sign up and push, I forgot the date. See Swimmers

Shampoo crew came out of Retirement today and is collecting again

Schinder VQ tomorrow at Watchtower.

Thanks Goodfella for taking us out! HYDRATE!!!!!

The Streak lives!!

Zinfandel and I are both resting up for the Spartan race this Saturday so we both were absent at the Floater. Many Pax thought for sure the streak was ending…not so fast! Kid Rock came through and the stream lives!! I only messaged him 18 times and threatened his life twice. His words below.

Damn you boys at Floater are pretty serious about these back blasts! Well, let’s get to it.YHC has gone through some personal struggles including injury and some 30+lb weight fluctuation over the course of a couple of months. I felt pretty set back since about September of last year. Needless to say, I’ve been feeling back on track and wanted to do my first Q in over a year. I reached out to Damascus who contacted Deadwood who gave me the nod. (Hindsight I realized it was only because he never planned on joining us in the first place. He said he needed more beauty rest for the weekend) Either way, I wanted to get a good Q in. The idea was a cardio circuit- Disclaimer was given and YHC gave some information and suggestions for the moleskin. Heart Rate focused training- no stopping and no downtime. Keep the mosey easy and the stations hard. Modify rep count if needed… And we were off.

The Thang:

1/4 mile group jog to stop sign

  • 1 Alternating wall step-upsDipsDerkins
  • 1/4 mile group jog to stop 2BurpeesSide straddle SquatsMountain climbers
  • 1/4 mile group jog to stop 3Sqaut hold to jump squatMerkinsSki abs1/4 mile group jog to stop 4People’s chair with overhead pressMike Tyson’sDonkey Kicks
  • 1/4 mile group jog to stop 5Carolina Dry docksMary Katherine lungesLow Plank Obliques
  • 1/4 mile group jog to stop 6LBCs Flutter kicks American Hammer1/4 mile group jog to stop 7 People’s chair alternating legs lift (while passing the well-placed rock)Balls to the wall
  • 1/4 mile group jog to stop 8Parker Peter MerkinsSupine press Picnic table jump-ups
  • 1/4 mile jog to stop 9Plank Jack’sFreddy Mercury’sSuicide Jumps
  • 1/8 mile group jog to stop 10
  • Jailbreak to finish

The Moleskine:

All in all- good workout and the PAX did a nice job of keeping the six close and staying on task. We got to see about 2.5 scenic miles of downtown Waxhaw utilizing any objects we could. I appreciate the opportunity to lead some great HIMs today and look forward to the next.


Speed for Need race coming up

Ragnar team signups- message YHC for details

Good luck in Asheville this weekend to those taking on the Super!

Record Low mileage

Recently I pulled my calf muscle and was a little skeptical of my upcoming Q. What would I do to prevent myself from further injury? Could I still provide the Pax with a solid Q? Would Pax think it was a trick and not show up? Well, I think it was a success! I didn’t injure myself, the Pax got smoked and today’s mileage was a record low for all of my 39 Q’s.. 1.06. Mission accomplished!! Heres how it went down.


Mosey to the bus parking lot – Circle up!

  • 20 LSS – IC
  • 5 Merkin – IC
  • 6” Hold
  • Calf Stretch
  • 11 IW – I forgot to stop at ten


The Thang:

  • Captain Therkin to 10/40
    • 1 SU/4 American Hammers/4 Merkins
  • MT’s/Squats Web to 10/40
    • 1 MT/4 Squats
  • Donkey Kick Offs/Squats
    • 10 Kicks/10 sec/ 10squts – 9/9/9
  • Partner up – Ladder – Knee Ups/Squats
    • 25 Kneeups/25 Squats – Switch
    • 4 Rounds
  • Partner Up –11’s Merkin/Pullup Ladder
    • 10 Pullups/1 Merkin
  • Wave of Merkins
    • 10ish rounds
    • 3-4 rounds 6”
    • 2 Burpees OYO

Coming into this I knew it would be a smoker but man… I’m spent! I would love to call out Pax individually and congratulate but there was zero mumble chatter except for Zinfandel when I called out squats again! You’re welcome. All pax were pushed to their limits today and did very well. Dough Boy did give his 2.0 a hard time during the pull-ups. “Come on Bread Bowl, don’t just stand there, DO SOMETHING!!” Rudy didn’t have to do any paperwork and made it through the entire workout. Bread Bowl, however… As we were running back to COT, we see him standing in the middle of the road with napkins all around him on the ground…its still a mystery as to what went down.

Rough numbers: 87 Merkins, 55 Mike Tysons, 100 Kneeups, 375 squats, and should have been 55 pullups but somehow we started dropping by 2 but time was short and we were spent so I’m good with that. One audible called during the knee-ups I changed from squats to speed skaters. Again, nice job guys way to push!! I’ll see you on Saturday at Commitment!!


F3 Dads Saturday at Dogwood Park – 9:00 am

September 14 prostate run with Need for Speed

Brutus on for VQ tomorrow at Chiseled

Patriot Games

23 men joined myself for a grueling patriotic themed workout. I called a quick audible and we did the 76 burpees before the 1 mile run. All Pax agreed this was a good call.

Hollywood and Kid Rock crushed the circuit and seem like they wanted more. Let’s talk about Damascus for a second. If you ever Q and call “recover” before he finishes his reps he will whine…A LOT. Its a holiday and Pax have schedules to keep, next time buddy.

Solid push today by all. Kid Rock said he heard a few police out there today? I think if you actually had enough in you to call someone out on form you need to work harder. Chances are you’re slacking trying to pay attention to everyone else. Worry about you.

Well done guys! Happy 4th and stay safe out there.

Thanks Damascus for taking us out and for the bony hip in my thigh during your photo op…


Spartan Race July 27th

The region logo is underway…again so look for that some this year. Hopefully

WWZD – What would Zinfandel do?

PreBlast: All weekend it was just me and 3 kids…M went to Charleston for the weekend. When it’s just me and the munchkins we BALL. We hit 4 different pools in 3 days, ate chocolate pancakes both mornings, went shopping a few times, and purchased 5 containers of Breyers ice cream. Side Note: Everyone in my house is sensitive to or allergic to dairy so my wife always buys coconut-based ice cream…..

I polished off an ENTIRE BOX of the Take-Two (half Vanilla half Chocolate)! Only about an hour after did I realize that may not have been a good idea.

3 other Pax joined me at Brooklyn Pizza for what would be an interesting morning. The humidity was among us as I started sweating immediately as we took off.. Was it the humidity or was something brewing!!

DiCCS given and we were off!


Mosey to Target – Circle up!

  • 5 SSH – IC
  • 5 Merkins – IC

5 LSS – IC

  • 20 Burpees – OYO – Sorry Damascus, the burpees were a late addition so I went with it!!
  • Mosey towards the Wesley Oaks neighborhood pool.

At this point, I may have to start ranking all the local pools. I’ve been to the B & C (still a front runner) Lawson (Very fast slide) Chainsaw’s (I’m working on a party – coming soon) and lastly Wesley Oaks.

After today Wesley Oaks holds a special place in my heart. Let’s keep moving!!

  • Stop at the intersection near the main entrance for the 6. 5 burpees OYO
  • Finish Mosey to Club House
  • 11’s – Pull-ups/Merkins

One the last leg of the mosey it hit me and hit me hard… Not not a turtle head.. This was going to be an EXPLOSION!!

During the Mosey I inquired about the facilities. “Damasus, you think the bathroons are unlocked?” “Yeah probably, but theres a 6′ fence to get over.”

Fence…psshhhh…… a fence wasn’t about to slow down the murder scene to come.

We arrived at the clubhouse. I called out the 11’s and headed to the see about scaling this fence and if it was even possible. Damascus yells out, “Go over to that side they have cameras over there!” Hope they don’t have good audio….haha. Put it this way… a sock has been used in the past but this would have taken both socks, underwear, and shirt!!

Scaled the fence with no problem and went for the door….. F&#%……it was locked up tighter than ( insert here). Think. Think. Think.

What would Zinfandel do? We all know he is the king personal hygiene and has been known to give a bidet to a fellow pax…haha THIS GUY…

I see a rolled up water hose while I was still on the inside of the fence – you with me – It was dark and I couldn’t tell if it had a removable on/off valve. I was literally in a panic…

I hopped the fence and grabbed the valve…SCORE!!! I’m not out of the woods yet! Where will this all take place?? I was about to destroy something… The hose was about 20-25′ long.. I made it two feet and blew up the pine needle bed almost shitting on my shoes!!

Thinking ahead, I had already turned the water on before I nuked the needles… Apply a small amount of thumb pressure to the end of the hose, you have an instant Bidet!! Morning saved!!!

  • Back to the 11’s – Finish up – Lets Mosey
  • Take a right and go deeper into the neighborhood. Damascus yells “wrong way” NOPE… deeper we went into Wesley Oaks.
  • At Culdesac 10 Burpees OYO
  • Head back towards AO – Burpees at top and bottom of Paxsaw Ridge.
  • Bear Crawl halfway from the bottom of heal to the electric gate.
  • Crawl Bear the other half – Audible! We almost made it and got smoked out.
  • Pause and catch a breath at the gate.
  • All you got back for COT! Damascus and Brutus thundered behind myself and Chastain… Chastain, next time I won’t yell for the entire sprint… Good push!

All pax worked hard and it was a good workout. Well done with the vest Damascus! Do us all a favor and burn the vest and buy a new one. Joking…not for a second am I joking. BURN IT.


See Swimmers for upcoming race – Totally forgot the name of it!


Coming in fresh from vacation I was feeling great! Basically after a week of recovery, with a few runs, and relaxation I was ready to get it this morning and so were the rest of the Pax!! Let’s do it!

DiCCS given.

That Thang:

XY’s – 20?? IC (Exicon) Need to work on the cadence.

  • Rosalita 1 & 2
  • Flutter 3 & 4

Burpee mile-ish (1.4)

  • 1 Burpees Every other light
  • Down/Back x 2

Lunge/Squat/Run (LSR)

  • Lunge Walk to next Parking Lot (160′)
  • 40 Squats at Lot
  • Run to Traffic Circle by Staduim

MT’s/Squats Web – Kill me now!

  • 1 MT/4 Squats – 10 MT’s/40 Squats
  • enough said

Wave of Merkins – What was I thinking?

  • Pax plank in a circle facing in.  YHC does a Merkin, the Pax beside him does a Merkin and so on. Looks like the wave but with merkins.
  • 5-10 rounds of that (Forgot how many)
  • 2-3 round of 6” – Pax hold 6” and go to the up position and back down to 6” all the way around.  Once Pax started dropping, including myself, I yelled recover.

Donkey Kick Offs/Squats – Drag me to my truck….

  • 10 Kicks/10 sec/ 10squts
  • 9/10/9, 8/10/8

2.5″ left…RECOVER! Mosey to back for COT

The Skine:

All Pax left it everything they had at Cuthberson today! Personally, I thought the workout was grueling and everyone nailed it! Burpees, to lunge walks, to squats, to run, to mike Tysons/squats, to Merkins, to Donkey Kicks/squats may have not been a good idea but everyone hung in there and finished strong. My legs and chest are feeling it pretty good. We lost Moneyball at some point during the burpee mile but I’m not sure when. Calves are wrecked! Shout out to Shake N Bake for the push at the end. He ran by me trying to motivate me to run faster and I wasn’t having it. He dropped back, physically pushed me and I dug a little deeper and sped up!! We need more of this kind of encouragement. Thanks, Shake! 3miles, 24 burpees, 305 squats, 55 MT’s, 40ish Merkins, 45ish Donkey Kicks…probably missed a few reps! #hadtobethere

Well done men and thanks for letting me lead you! Thanks Dana for taking us out!!


Damascus on Q @ Watchtower and The Floater! The man is back with a vengeance!! #TheStreakWillLiveOn