Author Archive DoughBoy

Where is BreadBowl?

I believe the joy of every Q is figuring out what kind of different exercise will bring out the complaints within the group or absolutely silence everyone because what you call out is either excruciating or  crazy.  The goal is to find something hard enough that it pushes us all but not crazy enough that you quit trying.   The goal today was to see how many miles we could put in without getting told we run too much while finding ways to bring a smile or grimes out of the PAX.  My trusty analog watch said it was time and we were off the explore the Wesley Chapel venue.

Let’s MOSEY:

We started with a warmup run along the normal path around the AO until we reached the island of curbs.  Plank walk the length of the island and then Al Gore until the six finished.

We then ran to the Target parking lot and circled up for some exercises.

  • Side Straddle Hop X 30
  • Plank Jacks X 30
  • Imperial Walkers X 30
  • Merkins X 30

Insufficient Running has occurred so we ran to the side of Target and performed Burpees until Bread Bowl performed five himself

Run along the path to the corner and perform squats until Breadbowl performed 5 squats

Run back around to the Target parking lot.  On a side note, Bread Bowl accused me of lying when I said we would stay in the Target Parking lot.  He simply didn’t realize we would be leaving and returning along with some extra pain stations along the journey.

The Thang- 

  • Bear Crawl from Hell
    • Bear Crawl to the first line, do one Carolina Drydock
    • Bearcrawl to the second line and increase the number of Drydocks by one
    • Go as far as you can across the parking lot repeating and increase drydocks by one at each line
    • No one was talking- Call Recover and onto the next exercise
    • I died at 16 lines and 16 dry docks.  That was 136 Dry docks in total
  • Four Corners- The Long Way
    • First Corner, Side Straddle Hop X 20
    • Second Corner, Squats X 20
    • Third corner, Merkins X 20
    • Forth Corner, LBC’s X 20
    • Repeat 3 times
  • Run back to the island around Petsmart
    • Plank Walk with your feet on the curb
    • Plank waiting for the six
  • Mosey Back to the circle near the beginning
    • Plank Indian Run
    • PAX Planks it up While the End runs a lap around the circle and falls back in line
    • Repeat 2 times


The PAX completed 2.6 miles while forging through a tough Bear Crawl and and a lot of should workout.  No one quit so we will have to kick it up a notch next time.


  • Convergence on Thanksgiving
    • AG Middle School- 6:30
    • Spring Hill Elementary- Fort Mill- 6:30
    • Stonecrest: 6:30
  • Convergence at Outlands on Saturday a 7:00 AM
    • Sun Valley Middle School
  • Millbridge and Lawson Turkey Trot

No Girls Allowed

17 PAX were ready for an Impromptu workout in the rain not knowing whether Deadwood or BreadBowl was on Q.  The rest Fartsacked the morning away dreaming of fairy tales instead of showing up for a verbal dress down by Bread Bowl .  Air horn and whistle in hand, the PAX asked for shelter while Bread Bowl pronounced, stop being a girl.  Even dad got a lecture for not charging his phone to play music for the workout.  Deadwood brought a jar to collect fees for any cussing in front of Bread Bowl given he is 11 years old but thinks he is 35 and can bring out the best in each of us.

Let’s MOSEY:

Bread Bowl was off to the races with a fast lap around the parking lot at a speed not previously seen before given Bread Bowl snowbirds at the back of the PAX.

  • Potato Pickers X 20
  • Moroccan Arm Rotations X 20
  • Imperial Walker X 20
  • Parker Peters X 20

The Thang- 

  • Mosey to the lights on the path
    • At each light, 10 jump squats and 10 Peter Parkers
    • SSH at the end while waiting for the six
    • Grab a brick because it was too muddy to get to the rocks
      • Enter the after workout lecture by Bread Bowl to Doughboy that it was just mud and why can the PAX just suck it up and get dirty.
    • 10X Curls and 10X Shoulder Presses at each light on the way up the path
  • In the parking lot, do 20X Tricept Extensions and run two lines, run back
    • Add two lines to each run and back for tricept extensions
    • Go until you have finished the entire length of the parking lot
    • Realize you still have the bricks
  • Back to the Path
    • Do 10, I mean 5X burpees at each light back down the path.
    • Bread Bowl tried to audible to skipping lights but the PAX refused and finished out the path
  • Find Some Wall
    • 50X Jabs in Cadence
    • 50X Air  Presses
  • Mosey to the front of the middle school
    • 50X dips, one leg out for some of us.
    • $20 bet from MoneyBall to Bread Bowl if he could beat him to the front.  Unfortunately, Bread Bowl was seen huffing air about halfway there.  Maybe someday.
  • Jail Break to the start of the workout
    • Bread Bowl was warned about the time but said he had ideas for the end.  Q Jack was denied.
    • Protractor with the strangest count possible.  Lots of 1 to 10 degrees to torture the abs
    • Lieutenant Dan to finish out the time.
      • Went from one to 6 normally, then directly to 10 to finish out the torture.


Bread Bowl always delivers a healthy dose of adult humor to go along with every workout.  The PAX is very welcoming to an 11 year old leading a group of amazing men.  Sometimes the counting and form are suspect but they keep going knowing he is pushing himself each moment.  The workouts are legit for an 11 year old who is not shy from trying to bring on complaints and it is amazing to experience as a father.  To this, I say thank you to the PAX for it being more than just a workout and the ability to grow each of us, no matter the age.


  • F3 Christmas Party November 30th
  • F3 Effee awards December 7th
  • Deadwood will be boning frogs this weekend
  • Keep you prayers out for Mad Dog as he goes through some medical tests as an outcome of the colon cleanse.

Bucket Brigade

17 PAX had no idea what they were getting into at Chiseled this morning.  I always find it fun to think of new ways to stretch ourselves as a PAX.  With Zinfandel holding the record of least used gear in a gear workout, I thought I would go the other direction with the introduction of 40lb buckets full of concrete.  According to Deadwood, the back of my truck was dragging from all the extra weight that was about to be hauled around Five Stones Church for the shear enjoyment of a great workout.

Let’s MOSEY:

Take a lap to the front Entrance of the Church and all the way back to the start to ensure we were nice and warm on a cold morning

  • Side Straddle Hop X 20
  • Potato Pickers X 10
  • Calf Stretch for a 10 count on each leg
  • Merkins X20
  • Mountain Climbers X 20

The Thang- 

  • Mosey to the buckets and pair up
    • Bucket Run – Partner Run the Length of the parking lot while handing off the bucket at each line in the parking lot
    • Plank at the end of the parking lot waiting for the six
    • Repeat Trip Back to the Beginning transitioning buckets every other line
    • Plank while waiting for the six
  • Bucket Squats
    • One partner squats while holding the bucket while the other partner runs half the parking lot X 3
    • One partner Bucket Curl to Press while the other Runs half the parking lot X 2
    • One Partner Deadlift the bucket while the other runs half the parking lot X3
    • One Partner reverse lunge to bucket lift while the other runs half the parking lot X2
    • One Partner does elevated hand merkins on  the bucket while the other runs half the parking lot X2
    • Finish with Bucket Curl Burnout while your partner does LBC’s.


At the end of the workout, the buckets became Phuckets with 2.5 miles of running and plenty of muscle work with 40 lbs of concrete.  There was substantial whining about the required lifting and the finger pain from those who usually lift a wine glass.  Fortunately, I have stored the buckets at the Chiseled site for anyone who wishes to add the weight to future workouts.


  • We didn’t win the MegaMillions so we all had to report to work
  • I am sure there is a 5k going on in the near future.  Get with Posse if you want to run.
  • Five Stones if hosting a Men’s Bible Study every Wednesday at 6:15 in the morning
  • Welcome Big Baller (Nate Mills) to the group
  • New Workout Thursday Evening at Food Lion Parking Lot at 6:30
  • Thursday Q for Thanksgiving at 6:30 now in downtown Waxhaw

Target Red Ball Crawl Challenge

19 Pax started the day with a bear crawl in the Target parking lot with a slalom between the LARGE RED BALLS ! No one thought I was going to show, but I pulled a Jingles by sneaking in at the 2 minute mark! Everyone was ready and rearing to go!

The Thang:

Mosey from Brooklyn Pizza alongside of PetSmart parking lot. Agility drills to warm up legs by exercises on the curb along the way. Mosey around the back of PetSmart to Target lot for warm up. Circled up and gave disclaimer. 10 SSH (for Big 10) 20 Imperial Walkers, 20 Potato Pickers, 20 Moroccan Night Clubs, 10 mountain climbers, 10 plank jacks

Mosey to Target for the crawl. Slalom between the red balls to the end, circle back to parking lot. Mosey to Target lot for an end to end run. Start at one end, at each tree and each light post do an exercise. 10 merkins, 10 jump squats. Back the other way LBC’s and Smurf Jacks

PetSmart – 4 corners with burpees in the middle. WW2 sit ups, American Hammers, Peter Parkers, Merkins. Broke team in 2 teams…shoulder press, donkey kicks, wall squats, etc. while partner runs in the PetSmat lot. Mosey back to start and agility drills on the return curb. Back to B. Pizza.

CATS 4.0

33 PAX showed up at the Flash and Ignition.  At first, I thought we had a large group of pre-runs until I realized those were all the early birds in for a extra tough workout at the hands of Halfback.  The rest of the pack had to deal with the fact that the Kentucky Wildcats are 4 and 0 for the first time in 41 years.   The PAX was about to get an overdose of Big Blue Nation from the start.

Let’s MOSEY:

Mosey to the front of the school

  • Side Straddle Hop X 40
  • Mountain Climbers X 40
  • Merkins X40 to the tune of CATS

The Thang- 

  • Mosey to the walking path to the side of the school.
    • At Every Light, 4X Aussie Burpees at each light for a total of 40
  • Grab Some Wall
    • 40 Jabs from the wall- in Cadence
    • 40 Donkey Kicks – In Cadence
    • 40 Shoulder presses- In Cadence
  • Grab a rock that is the right size for Big Blue Nation
    • 40 curls
    • 40 presses
    • 40 tricep extensions
    • 28 Curls to finish up (The final score of Kentucky against Mississippi State)
  • Mosey Back to the Path
    • 40 LBC’s in cadence
    • 4 X Dry Docks at each light back up the path
  • Mosey to the back side of the school
    • 40 Dips
    • 40 squats
    • 28 dips
    • 28 squats
  • Mosey to the front side of the school
    • Partner up
    • Partner push to the end of the parking lot
    • Switch and push back
    • Finish with 17 Derkins (The new ranking of the Wildcats)
  • Mosey back to the start
    • Finish with some Mary


The group were good sports with the theme even though there were several comments about how we should use their new ranking verse the 4-0 theme of the day.  I wouldn’t be surprised if Longhorn is a staunch opponent of cheering on the cats now on the SEC Network.  I guess I will catch a lot of grief once the CATS lose their first game of the season.  However, it is nice to know we will at least have 5 wins given we play Tennessee later in the season and they certainly looked D2 eligible against Florida.

P.S. To all the cheaters who weighed in after the workout, enjoy your lead for now 😉


  • 3rd F at Brooklyn Pizza tonight at 7:30
  • Bring in your soap from travel for Dancing Bear
  • Asylum starts October 1st at Brooklyn Pizza
  • Chiseled starts on Wednesday at 5 Stones Church
    • Need Weights and Gear for the Workout

Hey, Wait for the Six

16 PAX showed at the Floater, some a little later than the others.  Moneyball was running behind so he had to drop a Groupme post with the hopes of finding the PAX in the middle of Waxhaw.  Damascus, Rubbermaid, Tupperware, and Shake N Bake were all there promptly at 5:30 though after a long pre-run for the event.  Unfortunately, they didn’t realize the Q had more running in store for them.


Mosey to Dreamchasers for a little warm up

  • Side Straddle Hop X 30
  • Peter Parkers X 20
  • Imperial Squacker X 20
  • Merkins X10

The Thang- 

  • At Every Light, 10X Mountain Climbers
  • Dips once you finsh while you wait for the six

Mosey to the block by the church- Now formally called “The Track”

  • Four Corners work Out X 4
    • 15 Merkins
    • 15 Squats
    • 15 Dry Docks
    • 15 SSH
  • The group finished when the Six said he completed four laps

Mosey to the wall

  • People Chair
    • 30 air presses
    • Shake it out
    • 30 jabs
    • Shake it out
    • 20 donkey kicks

Mosey to the grass

  • Original Jack Web

Mosey to the start and finish with some Big 10’s


I love the opportunity to lead a great group of guys through the streets of Waxhaw while dodging cars.  It was fun to hear Fusebox ask if we are done, to which I answered, is the six in.  He said he thought he was done.  I believe it was Chicken Little who said that could not have done Jack Web’s before but they could now.  Great to see each of of improve everyday.  Like Iron Sharpens Iron, Men Sharpen Men.  This was the title of a group bible study I used to do and it has always stuck with me that we can make each other better.  Keep up the great fight as husbands, fathers, and leaders.


  • For time being, the PAX believes we should move Watchtower to the Wesley Chapel Target Parking lot.  I am leaning this direction so that it is optimal for turnout and we keep something on the side of the county.
  • Shampoo Crew- Dancing Bear is starting a charity with his daughter to collect soap and shampoo to hand out to the homeless.  He will be collecting hotel shampoo and soap from those who travel.  Grab what you have not used and bring it to an F3 event to help
  • Saturday Committment is going to Nesbit Park

A River Run’s Through It

There is never a shortage of workouts and backblasts throughout the Union County Area.  Today, I had the joy of hanging out with some of the PAX and families while we floated down the Catawba River.  Now, you may think that the behaviors and personalities would change outside of a workout at 5:30 in the morning.  However, there is never a shortage of jokes  or fun strewn throughout an F2 even with my fellow F3 Brethren.

The Thang

Show up to the Catawba River near the Pump House

  • Realize there are a ton of people who choose to rent rafts in the area to float down the river.
    • You can purchase tubes ahead of time for $10 or pay $20 to rent a tube for the day
    • The raft companies make a fortune renting the same inner tubes we purchased for the day- Find Academy Sports or Amazon before Arriving
    • To be a bit quicker, go ahead and drop off a couple of cars at River Park prior to driving to going to the entry point.
  • The PAX spend about 30 minutes inflating inner tubes and dragging our coolers and gear down to the river.
    • It is hard to get 12 tubes launched in a single chain into the river
    • Rubbermaid learned his yellow cooler doesn’t really float
    • Ice melts really quickly when your cooler fills with water
    • We were finally launched and floating down the river
  • Every floating journey comes with its own challenges
    • Floating down the river as a big circle sounds really easy until:
      • You realize we were all really bad a tying knots
      • If you catch a connecting rope or tube on a rock, many go in the water
      • Many of us went into the water:  Loss of beer, snack and the speaker really didn’t like river water
      • And, the yellow cooler is more like a weight full of water than a cooler after its second trip into the river
      • It is much easier to go through the rocks when you are floating as a single line
    • The kids never actually were really board
      • Lots of kids jumping into the water and throwing balls between the rafts
      • Snacks make the river a lot of fun
      • Damascus likes to flip people out of their tubes, even if they are sitting on a cooler
    • How do you stop at a given point in the river
      • Damascus makes a great anchor to pull the tubes into the rocky wading area
      • He set a record for  Man Touch via the pulling of the tubes into the exit ramp
      • We had a siting of Baby Bell and Lamar, both of which have sworn off any workouts before noon
  • The group had a great time hanging out and floating down the river.  There were ample jokes made about ziplocks Horse hear becoming deflated and how the could have been broken in addition to the recommendations of how to “Blow It” up.  We rapped up the day at Steak and Shake prepping for the weigh in tomorrow.


I Love Lamp

15 PAX showed up to Impromptu since most of us had no desire to either drive to Waverly or we thought there would be 50 people there for Dredd’s celebrity Q.  For a change of pace, I thought I would try a version of Hollywoods non-stop workouts, only at a Clydesdale pace because, lets face it, I am not ever going to be as fast as Hollywood.


Short Lap around the parking lot directly into the workout.

  • A different Exercise at every lamp
  • The exercise began when you got to the lamp
  • The count didn’t begin until the six began to count

The Thang- Really Just the List of All Exercises- to 20X

  • Side Straddle Hop
  • Low Slow Squats
  • Plank Jack
  • Mountain Climbers
  • Merkins
  • Dry Docks
  • Imperial Walker
  • Imperial Squaker
  • LBC’s
  • Toe Tap LBC’s
  • Scorpion Dry Docks
  • Squats
  • Deep Squats
  • Merkins
  • Merkins with your feet on the curb
  • Peter Parkers
  • Parker Peters
  • Plank Rotations

Let’s Face it, there were a lot of light posts between the start and the bleachers near the baseball field.

The Final Thangs

  • 60 dips on the baseball field bleachers
  • Run to the rock pile at the high school, avoid the snakes
    • Find a lifting rock
    • Cycle doing 40, 30, 20, and 10 curls
  • Mosey to the upper parking lot
    • Line up across the parking area.
    • Bear Crawl to the light, stopping at each line for a Merkin
  • Mosey to the Benches
    • Partner Up
    • One partner does Derkins while the other runs to the school
    • Repeat two times
  • Mosey to the stairs
    • 10 in, 10 out, 10 normal calf raises
    • Repeat Twice
  • Run back to the beginning


The workout was a little crazy.  I stole the title from Zinfandel because it was just awesome and made me laugh.  To be honest, I almost made myself sick pushing the front of the Pax through such a chaotic, fast pace.  I had a lot of fun trying something different.  Thanks to everyone for bearing with it and the humor that always ensues.  I hope you enjoyed your weekend.


  • Thank you to everyone for your help in moving Lynn Marie.  Their new home is setup and it is awesome to see to so many helping her out on Saturday.

Lunge Walk- Modify As Needed

22 PAX showed up to Watchtower for BreadBowl’s VQ.  The question was how much running or rolling can a Bread Bowl do in 45 minutes and was his actual F3 name Red Bull?   This VQ was a special since Bread Bowl is 11 years old and has wanted to Q for the past month.  In life, a true leader is someone who can turn around and see others following.  Follow if you dare!



  • Mosey  to the front of the school
  • Potato Pickers x 15
  • Merkins X 10
  • Imperial Walker X 15

The Thang

  • Bump Curls
    • Choose a lifting Rock
    • 60 curls and run to the first speed bump
      • Note: The Q seemed awful fast out of the gate
    • 40 curls and run to the second speed bump
    • 20 curls and run to the third speed bump
    • 10 curls and run to the fourth speed bump
    • 5 curls- Finish with Heals to Heaven waiting for the slow pokes
  • Mosey to the Bridge
    • Lunge Walk across the bridge
    • Plenty of commentary on Form from Fraq
  • Mosey to the Football Field
    • Bear crawl across the field and run back
    • Partner up and Partner Pull 50 yards by each person
  • Mosey to the flag poles
    • 50 dips on your own
  • Mosey to the bricks
    • 50 tricep extensions
    • Lung Walk the gravel road
  • Mosey to the blue hand rails
    • Partner Supines to 50 while one person runs to the school
  • Mosey to the side of the school
    • Protractor
    • Jack Web till time runs out


I  thought the work out was going to be hard for the guys. I mainly surprised them with my running but I said get ready for a rude awakening. I think everybody was surprised how fast I did my curls.  I like hearing the banter about Zinfandel thinking I would be kind to my fellow Clydesdale. Thank you for the opportunity to run Q for a great group of men as an 11 year old .Welcome Tony Passavanti- Wedding Singer and Don Hayes- Chicken Little to the Pax.


  • 3rd F Opportunity every Sunday at 5 Stones Church from 7:00 to 8:00 AM.    Just come, learn and discuss.
  • Service Opportunity Sunday to move Lynn Marie Longo who is battling stage 4 breast cancer.

I Take Two Steps Forward

13 PAX showed up at the Watchtower to see who was on Q.  I orginally swapped with the general due to a sick 2.0 and my back decided to give up at about 9:00 PM.  Iced the back and took enough Ibuprofen to wake up and run the PAX for 2.6 miles.  Life within the PAX is always an adventure.  What I can say is that it is amazing to see the amount of fellowship show up whether it is to support someone hurt, Money Ball stepping forward with an adoption or Red Rider opening up about how it changed his life forever.  Check out the link below if you ever questioned how adoption can change a life:

Down to Business:


  • Mosey  to the front of the school
  • Side Straddle Hop x 25
  • Potato Pickers X 20
  • Mountain Climbers X 25

The Thang

  • Two Speed Bumps Forward, One Speed Bump Back
    • Mosey to the speed bumps
    • Start with 20 squats
    • Run two speed bumps forward and do 10 merkins
    • Run backward one speed bump and do 20 squats.
    • Repeat till you finish all the speed bumps
    • Speed demon’s fall back to the 6 and help finish out with the group
  • The Curl and Squat Serpent
    • Mosey back to the first speed bump
    • Select a running rock
    • Run to each speed bump alternating between 20 curls and 10 squats with the rocks
    • Finish back at the first speed bump- 12 in total
  • Mosey to the blue hand rails
    • Bear Crawl to the steps and do calf raises up the stairs
    • Run back to the beginning


I was glad to survive the workout without crippling myself after having back issues the night before.  I appreciate the willingness of MoneyBall to show up in case we had to substi-Q again.


  • 3rd F Opportunity every Sunday at 5 Stones Church from 7:00 to 8:00 AM.  Currently studying the book of John.  No preparation necessary.  Just come, learn and discuss.
  • Church on the Street August 5th- The group will figure out how to clown car to the event
  • Pray for Moneyball and his family as they enter into the foster to adopt process.
  • Prey Damascus stay injury free during his next Spartan Race