Author Archive DoughBoy

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

Way Too Many Steps

Everyday, we all push ourselves to wake up, not quit and find a way to show up for some form of torture. This morning, 19 people joined me for an attempt to match the previous pain delivered by Gerber, Deadwood and the many others who find some torturous hill in downtown Waxhaw. Today was about less hills and more Merkins to get a good stretch in after Frack enhanced all of our chests.

Let’s Mosey: We ran to the vet parking lot. A new scene for many. We started with 25 side straddle hops, 25 mountain climbers, 20 crab cakes, some potato pickers, calf stretching, and finished with some upward dog.

Next Up: Mosey to the street behind the BB&T bank for two steps forward and two steps back. We ran two lights forward, 10 merkins, run back one light and do 15 squats all the way to the brewery.

Next Up: Some laps over the bridge. We started with 15 jump squats, bear crawl up the bridge, 20 LBC’s and finish with IMperial walkers on the other side of the bridge. Repeat the loop 4 times for fun.

Finally, lets Mosey to the new wood wall near the church and finish with a Derkin – Dip- Web. We made it to 6 and 24 when time ran out.

Everyone enjoys something different. I always try to change it up and BRead Bowl was more than willing to add on the exercises in the pre-planning session the night before. Great workout to the crew.


  1. Launch of the WUC area is Monday at 7:00 AM. Bring a friend and show up early to help
  2. F3 Dads is on for this Saturday.
  3. Enjoy the Labor Day Weekend
  4. I hate the new Site Post Format if anyone cares

New Town Crawl

Lets Mosey: We ran to the bus lot and did 11 imperial walkers,11 potato pickers, and then a calf stretch. Then we ran to the field and we did the circle of death which is when one person calls out a workout and he runs around the track while everybody else does the workout that he called out. After that, I called something out that caught my dad (Doughboy) off guard. I called out bear crawl across the field. Then we ran back to the start.

Oh, The Places we will go

Twenty Pax were crazy enough to show up for me trying to find a way to make them anguish in pain or simply wish that they had fart-sacked like Deflated. As a Clydesdale, most people have come to expect less running when you see a Q who weighs in at 265 lbs. However, it is more fun to surprise the pack and offer a Dasher Q in a Clydesdale package

Let’s Mosey: WThe PAX headed down the path, stopping at every light for a different exercise, starting with 20 side straddle hops, Merkins, Plank Jacks, Potato Pickers, Moroccan Night clubs, Low Slow Squats, and finishing with everyone’s favorite, Mike Tysons. We mosied up to the circle near the high school to plank while the six arrived. They, unfortunately, got to run more as we jogged to the high school parking lot. The PAX was introduced to the Triple T Nickel which consisted of 5 squats at the bottom, run out to the T and perform 5 t-Merkins, and run to the top of the hill for 5 Full Situps. Repeat the process 5 times and you have 2 miles and a lot of complaints. Once we finished at the bottom, Run Flat was appreciative of having to Mosey back to the top of the hill. After a brief 10 count, we did 10 squatting jabs at one light and alternated to a burpee at the other light all the way back to the middle school. Finally, we grabbed some bench for 25 dips, ran a lap, and did 25 more dips. We finished with a plank for the last 60 seconds.

COT: We graduated a few new Gazelles into the group after today’s adventure in running. Great workout and thanks for the patience on the backblast.

Announcements: Fix it for Christ, Show Up at Waxhaw Methodist on Saturday at 7:00 AM, No Signup Necessary- COme Fix a local home to help a family out

F3 Dads is tomorrow as well. Google it for details

Wrong Turn needs help moving tomorrow. Reach out to Legalized to help after Coffeteria.