Author Archive DoughBoy

Run Bread Bowl Run

I love the opportunity to lead a group of men and come up with new ways that people think my workouts are insane.  For some reason, I enjoy the grimace of are we really doing this as much as when I complain about some other crazy workout someone put together for the pax.  Finally, we were also able to keep the Pax together at the count of 17 with NC rolling back some of the safety measures across the state.  We signed off on dicks, told everyone to stay apart and away we mosied for the warmup.


The Thang

  • Jog to the front of the school
    • SSD X 20
    • Merkins X 20
    • Parker Peters X 20
    • Calf Stretch
    • Potato Pickers
    • Imperial Walkers
  • Mosey to the path lined with Trees
    • Alternate Trees with 5 squats at the first tree and 1 burpee at the next tree till the end of the road
    • Burpees while we wait for the six
  • Mosey to the alternate loop of the school for some DICKS
    • Select a partner
    • Between partners, 100 Decline Merkins, 100 Incline Merkins, 200 Crunches, 200 Donkey Kicks, 200 Side Strattle Hops
    • The timer was you partner running a loop around the parking lot
    • Anyone at the workout heard me yelling for Breadbowl to Run
  • Mosey to the Rock Pile near the playground
    • 50 Curls, 50 PResses, 50 Tricept Extension
    • Repeat for 25 reps
  • Mosey to the buses, do a burpee at each bus
  • Mosey to the basketball hoops
    • 200 Step Ups
    • 200 Dips
    • 200 Butt Touch Squats
  • Run back to COT


Thanks to Rudy for bringing coffee and donuts along with Brutus bringing some Gatorade because the humidity almost to a downpour.  Welcome Lincoln, Son of Catfish as the FNG of the day.  Let is be known that he now be called Nemo.  I did a terrible job at COT forgetting the FNG as well as forgetting the marketing picture. Thanks for the pax letting me Q.


  • 100 Pax Challenge to raise money for local charities – Give Early, Give Often – 100 men giving $100
  • Waxhaw Spartan Race for local F3 men in June
  • Q School and Site Q School in July
  • Looking at new AO’s including Rayview Elementary, Waxhaw Elementary, and Weddington Methodist


Invention Required

Every time I queue a workout, I try to come up with something new or different as part of the workout. the PAX has so many great ideas and life brings you so much inspiration to be creative in your plan.  Today, the introduction of the Tyson Fury Mile based on the fact that a heavy set boxer put on weight intentionally to handle the punches of Wilder who was taller, skinnier and punched harder than Mike Tyson.

The Thang

  • Jog to the front of the school
    • SSD X 25
    • Mountain Climbers X 25
    • Imperial Squakers X 15
    • Merkins X 25
  • Mosey to the path near the parking lot of the middle school for the Tyson Fury Mile
    • Start with 10 Mike Tysons
    • Run to the path to the back of the middle school for 50 squatting jabs
    • Run to the end of the path for 10 more Mike Tysons
    • Repeat 4 times
    • Pick up the Six
  • Mosey to the Back of the Middle School
    • 25 Donkey Kicks in the cove on the way
    • 20 X Derkins, Dips, and Step Ups
    • Run to the covered walkway and bear crawl
    • Run back to the back side of the school
    • Repeat 3 times
  • Run to the high school Stairs
    • 10 calf raises on each stair
    • Run to the start
    • Do burpees till the 6 is done
  • Run back to COT


Thanks to the PAX for the opportunity to lead the group and be a light to the world.  Great workout and I look forward to seeing everyone in the gloom as we wind down the diet competition.


  • Final Weigh-In is Thursday March 5th
  • Need Q’s for the month of March


Another One Bites the Dust

Tomorrow, I turn 44 years old.  Age is purely a construct to formulate tormenting workouts that ensure we try and stay younger, feel healthier and push ourselves to be the best form possible.  Today, I learned I was on Q yesterday because your memory goes with age so I was appreciative of the reminder from my elder, Re-Calc, that I had something to do in the AM.

The Thang

  • Jog to the front of the school
    • SSD X43
    • Moroccan Night Club- X43
    • Calf Stretches
    • Merkens X43
  • Mosey to the Overhang at the Elementary School
    • Lap
    • 43 Dips
    • Lap
    • 43 Derkins
    • lap
    • 43 Step Ups
    • lap
    • 43 LBC’s
  • Mosey to the High School Stairs
    • 43 Calf Raises
    • 43 Donkey Kicks
    • Lap with 43 Calf Raises
    • 43 Jabs
    • Lap with 43 Calf Raises
    • 43 Mike Tysons
    • Lap with 43 Calf Raises
    • 43 Air Presses
  • Run to the high school parking lot
    • Bearicides
    • Run to the parking lines, bear crawl, run back
    • Bear Crawl two parking sections, run back
    • Bear Crawl three parking sections, run back
  • Mosey around the outside of the school back to the beginning


I would post all the people who came to the workout but Zinfindel has the video and I don’t have a great memory since I am turning 44.  I always enjoy taking us out and pushing us to do terrible things.  Great job to the crew braving the high wins that slammed us in the face on the way back.  See you tomorrow at the Homecoming Convergence.

Know When to Hold Them, to Fold Them, Know when to Run

Some Days, it is ok to have the shortest backblast.

The Thang

  • Warmup at the circle in the park
    • SSD X20
    • Mountain Climbers X20
    • Calf Stretches
    • Merkens X20
    • Imperial Walker X2o
    • Low Slow Squats X20
  • Mosey to the Overhang at the Elementary School
    • Five Card Draw- Do the Exercises
    • Don’t Draw the Queen with 20 Burpees
    • Run the large loop of the parking lot
    • Repeat 5 times
  • Mosey to the Bus Parking Lot
    • Star Workout
    • 1 Burpee in the Middle, Run to the cone and do the exercise
    • Repeat Two Times
  • Mosey Back to the Start


Everyone did a great job today.  Welcome, Jeff Feldstein- Ponzi from New Jersey to the PAX.  Short Coffeteria, then to sort clothes at 8:00 for Christ Closet and Union United Methodist.

The True Meaning of Christmas

Thank you to 28 PAX willing to let me lead again this Christmas Eve.  I know is it easy to get lost in the shuffle, running to Target and all the other travel for the Holidays.  I truly appreciate the friendship of a great group of men willing to share and support each other.  I believe  Linus shared the true meaning of the holiday so here is a link when you have a minute.  It is always nice to go back to the simple things.

Twas the morning before Christmas, when all through the house An F3 Q was stirring, as PAX began to rouse The cones were set out by the lights with care In hopes that buckets of concrete will get them there Jingles was nestled all snug in his bed While visions of warmth danced in his head And Fusebox in his ‘kerchief, and Breadbowl in his cap The Q for the day yelled, get out of your sack When out on the lawn there arose such a clatter I sprang from the bed to gather all that matters Away to the window I flew like a flash (well a Clydesdale type flash) Tore open the door and drop some boys at the pond

The full moon Gave the lustre of mid-day on the path When, what to my wondering eyes should appear But 28 PAX ready to go, no matter rain nor snow With Doughboy on Q, so lively and quick-ish I knew in a moment it must be 6:30 More rapid than gazelles his coursers they came And he whistled, and shouted, and called them by name! “Now Dasher! now, Doughboy! now, Glider and Gerber! On, Burgundy! On, Bolt! on, on Recalc and Bottlecap! To the back of the school! to the top of the path! Now dash away! Dash away! Dash away all!”

As dry heaves that before the wild gloves fly When they meet with obstacles, praying to the sky So up to the circle the coursers they flew With the sleigh full of weights, and broken speakers too And then, in a twinkling, I heard toward the end The Santa and Santa of each huff and puff As I drew in my head, and was turning around We started the final mosey in leaps and bounds We sprang to the front of the school, to the PAX gave a whistle And away they all drove to Chick Fila for Coffeeteria But I heard everyone exclaim, as we drove out of sight “Recover, Happy Christmas, and to all a good-night!”

Let’s MOSEY:

We started with a warmup run to share the joy of the 12 days of Christmas

  • Side Straddle Hop X 10
  • Potato Pickers X 15
  • Calf Stretch

The Thang- 

  • Twelve Days of Christmas
    • First Day- Burpee
    • Second Day- T-Clap Merkins
    • Third Day – Parker Peters
    • Fourth Day- High Knees
    • Fifth Day- Merkins
    • Six Day- Monkey Humpers
    • Seventh Day- Bobby Hurleys
    • Eight Day- Shoulder Taps
    • Ninth Day- Mountain Climbers
    • Tenth Day- Lunge Squats
    • Eleventh Day – Plank Jack
    • Twelfth Day- Dry Docks
  • Mosey to the other side of Newtown Elementary
    • Star of David – The 6 pointed Star that Appeared to the Sheppards
      • 1 Burpee in the Middle
      • 10 Squats at one point of the star
      • 10 LBC’s at one point of the star
      • 10 Heals to Heaven at one point of the star
      • 10 Jump Squats at one point of the star
      • 10 Gas Pumps at one point of the star
      • 10 Box Cutters at one point of the star
  • Mosey Back to the circle near the beginning
    • Plank
    • Merkin when you hear Santa
  • COT

The PAX completed a little under 4 miles trying to complete the 12 days of Christmas and a quick tour of the campus to hear Santa Claus


  • Chiseled- 7:00 New Years Day at Cuthbertson Middle
  • Impromptu- Holiday Hours of 6:30
  • New Years Eve Convergence at Bushwood, 6:30 AM start with Zinfandel on Q
  • Welcome Burgundy- Jamey Malcome

Make up your mind

First, we moseyed over to the bus lot. We did 20 imperial walkers and 20 potato pickers.  Next, we went to the basketball courts and did a jack web of 1 push up and 4 air presses. Then  we ran over to the hill and did 1 squat and alternated 10 merkins. Then we went to the wall and did 1 air press and 4 jabs. Then we went to the basketball courts and we did a star with 10 burpees, 10 peter parkers, 10 imperial walkers, and 10 merkins in each corner along with 5 dimond merkins in the middle. We repeated this twice.  Then we moseyed to the field and bearcrawled down the field, doing 5 merkins every 10 yards. Then, we moseyed to the basketball court and did 3 suicides down the court, stopping and returning at every painted line.  Then, we went to the wall and did 4 air presses for every 1 donkey kick, up to 10 Donkey Kicks and 40 air presses. Finally, we moysed back to start.

COT: Rucking on saturday, Hooches son is in the hospital please pray over them.



Every day, we each get an opportunity to step up and help someone whether it was the great group of guys who stepped up to load the Christ Closet Truck, Volunteering for setting up the Holiday Party or simply filling in when Popeye was stuck in New York.  For the unfortunate 13 people who decided Commitment was the place to be this Saturday, I had been wanting to try a 60 minute coupon workout to see how it would go.

The Thang

Run up to the entrance of the school to get a view of what you will be seeing all morning.  Run back down to the circle to start the workout.

  • 30 Side Straddle Hops
  • 15 Imperial Walkers
  • 30 Plank Jacks
  • 15 Parker – Peters
  • 15 Patato Pickers
  • 15 Moroccan Night Clubs

Circle up around the Coupons with one man between a block and one man on the block.  Do a Merkin, rotate to one hand on the block, merkin, both hands on the block, merkin, one hand on the block, merkin.  Keep rotating until we completed 21 Merkins.

Grab a Partner and a Coupon

  • One partner lunges with the coupon toward the entrance of the school while the other runs to the entrane and back.  Switch off one they return.  Continue Lunge Walking until both of you are at the school entrance
  • Partner Squats on the way back to the circle.  One partner at the tree does squats with the coupon while the other planks, switch as you run to the next tree.  Repeat all the way back until the 6 hits the circle.
    • That was 130 squats for each of you if you made it around the circle

Now for some wonderful upper body exercises

  • 200 curls with your partner, trading off as one person runs to the end of the parking lot
  • 200 presses with your partner, trading off as one person runs to the end of the parking lot

Circle up for a calf Web

  • 1 Merkin to 4 calf raises to 10 Merkins and 40 calf raises
  • Finish with 3 sets of squat thrusters to make sure we got to the 60 minutes.


Everyone got a full body workout with coupons.  Everyone pushed it and will be feeling the calf raises for the next week.  Six ounce curls will be difficult for the remainder of the day.  I always love the opportunity to lead a great group of guys and find joy in the conversation and challenge.  Shout out to the CSUP group for taking on the 6 mile or 13 mile challenge.


  • Holiday Party- November 16th, 8 PM – Setup at 5:00 PM.  BYOB.  $25 or $15 with a $10 toy.
  • Twinkle Toes will have his VQ at Watchtower on Tuesday
  • Keep pushing to headlock your friends and bring them out for a workout.


We started by taking a little bit more time because I had to change some things. First, everyone chose a station going down the line. We had bicep curls with dumbells, bent over row with a cinder block, big boy situps with 20 pound balls, lunges with concrete buckets, a small weighted bar to bend over and touch our opposite leg from our hand. We also had tricep extensions with a cinder block. The final station was to flip the (200 lbs) tire. Our timer was 20 burpees. We ended with COT and everyone helping me put the equipment back.

Another Brick in the Maul

Nie souls jointed me to throw some coupons around and find ways to wear out our upper body all in the hopes of a gun showdown with the other sites in the area

The Thang

Mosey around the parking lot, past mount chiseled and back to the start

  • 20 Side Straddle Hops
  • 20 Imperial Walkers
  • Merkin Circle with the blocks
    • Blocks spread around the circle about shoulder-width apart
    • Start with a Merkin on the Block
    • Rotate to the left with a Merkin with the left hand down
    • Rotate to the left with both hands down
    • Rotate to the left with just your right hand down
    • Go all the way around the circle until complete
    • 36 Merkins in total

Recover because we were all out of breath and Rockwell was the only one ready to count

  • Partner Up with someone
  • 200 squats with a block, one part runs with the block while the other squats, repeat till complete
  • Mary
  • 200 bent over rows with a block, one part runs with the block while the other squats, repeat till complete
  • Mary
  • 200 curls with a block, one part runs with the block while the other squats, repeat till complete
  • Mary
  • 200 squat thrusters with a block, one part runs with the block while the other squats, repeat till complete
  • Mary
  • Calf Raise / Merkin Web standing on the coupons
    • We made it through 9 sets of calf raises and 8 sets of Merkins

Times Up

It is pretty bad when people rather do Merkins than Calf raises. We burned out our shoulders and chests with the coupons so it was only suitable to toast the calves as well. Great job to the PAX.


  • Sunday, 7:00 am , Open Door Bible Study, 5 Stones
  • Diesel Needs a Q after this week

All Around the Maulberry Bush

Nineteen souls appeared in the gloom at Watchtower for a Doughboy Q to avoid the Iron Pax Challenge around the monkey bars.  As usual, this group of men push themselves each day to be better and there are always suprises in the PAX.  This week, Big 10 returned from his Hiatus in Florida to a PAX glad to see him.

The Thang

Mosey to tbe back of the school toward the bus parking lot.

  • Plank it up while we wait for Posse and BReadbowl pulling up the six.
    • Breadbowl, because he likes to let the yeast rise before running hard
    • Posse due to a knee injury he is nursing back into shape
  • 20 Side Strattle Hops
  • 20 Imperial Walkers
  • Potato Pickers
  • Claf Stretch
  • 20 Mountain Climbers

Mosey to the front of the school for some classic 4 corners

  • Corner 1 – 10 T-Merkins
  • Corner 2 – 10 In and Outs
  • Run a long dang way and do 5 Double Merkin Burpees
  • Corner 4 – 10 Left Center Right Hops in Plank
  • Repeat 3 times or until the 6 is in

Mosey to the back of the school near the hill

  • 21 Ladder Salute
  • Start with 21 squats at the top, 1 LBC at the bottom
  • Work to 1 squat at the top and 21 LBC’s at the bottom
  • For those who can count, that was 231 squats and 231 LBCs in Cadence, in other words, a lot

Mosey to the small basketball court for some star workout

  • 10 Drydocks in the middle
  • 10 Heals to Heaven in Corner 1
  • 10 Box Cutters in Corner 2
  • 10 Parker Peters in Corner 3
  • 10 PeePee Draggers in Corner 4

Times Up

It is always refreshing to lead such a great group of men.  I pray this week that each of us seek out to glorify God in our actions.  We are truly blesses as a group to share life and experiences that help each other everyday.


  • Isabella Santos Foundation Speed for Need in Two Weeks
    • Need runners for the event
  • November 1st, Great Wolf Lodge for the F3 Family
  • Builders 5K- Trying to get 5K Speed for Need-October 12th
    • Levine Childrens Center
    • Need Track Commanders