Author Archive Fireman Ed

Bringing Back Non Running Boot Camps

As I said on Twitter the rain would stop, of course the ground was soaked. 8 men still skipped the temptation of fart sacing and headed into the gloom for an old school boot camp.

The warm up:
One lap around the parking lot and circle up. Gave the disclaimer cause we had two new FNGs Jane and Stich head locked by Jock Strap.
20 X SHH
20 X IW
10 X slow merkins
20 X Squats

The Thang:
Line up at the first hoop, run to each of the next three hoops stopping at each, then run back to starting hoop elbow plank until everyone is done
1st hoop 10 regular merkins
2nd hoop 10 close grip merkins
3rd hoop 10 wide arm merkins
Pax loved this and even more excited when I said we would do it again but with 20 merkins at each hoop.

Only 10 mins in and 100 merkins down, should not have lifted Tuesday. That reminded me my apologies to Queen if he made it to Gumby. I had told him all about it and was ready to go, until Smokey emailed me at midnight letting me know I have to Q. Well back to the workout

After warming up the chest we moseyed to the bleachers by the baseball field on the way grabbing a rock and picking a partner.
Round 1.
Partner 1 will run to the bleachers by the track then do 20 X Jump Squats, 20 X step ups, 20 X Lunges
Partner 2 does 10 X curls, 10 X Dips, 10 X supine pullups and repeats until partner gets back
Flip flop then plank until everyone has completed both
Round 2.
Partner 1 will run to the bleachers by the track then do 20 X Jump Squats, 20 X step ups, 20 X Lunges
Partner 2 Does 20 X deadlifts, 20 X overhead press, 20 X supine pullups repeat until partner gets back
Flip flop and plank until everyone has completed both
Round 3.
Partner 1 will run to the bleachers by the track then do 20 X Jump Squats, 20 X step ups, 20 X Lunges
Partner 2 10 curls, 10, deadlifts, 10 overhead presses, 10 dips and 10 supine pullups repeat until your partner gets back
Flip flop then plank until everyone has completed both. Of course, the Q was last on the run part.

Mosey back to the school while dropping the rocks

Circle up for some jack webb, not as easy as everyone thinks
1 merkin and 4 air presses
2 merkins and 8 air presses
Only made it to 6 merkins and 24 air press everyone sure was quick to point out we had run out of time

Thank you, Dollywood and Smokey, for the honor of letting me Q always a privilege. Smokey next time let me know before midnight the day before. I got a great deal on shorts at the adidas sale last month still not sure what the shorts are for not for swimming, not for working out, not casual wear but very uncomfortable. Great job by the pax and FNGs, I think this is the first time I was at a workout where the majority was in their 20s. Welcome Jane and Stich both already in excellent shape, although they could stand to practice a little more jack webb. Well Jane used to climb trees and Tarzan was too strong of a name. Stich, got stiches on his chin back in the day. Q asked for embarrassing moments. Jock Strap nice job with the headlocks. Pudding Pop thanks for being my partner. Funky cold excellent job out there today and need to hear how you got that name. Smokey thanks for taking us out.

I couldn’t remember what we called it

As the Casio struck 5:30 5 men headed out into the gloom to get beat by the????, I can’t remember what it was called, we have done it before at Death Valley anyways it was hard.


Two laps around the parking lot. Circle up

20 X SSH
15 X IW
15 X squats
10 X merkins
20 X mountain climbers

Mosey over to the lavatories

The thang

Partner up
P1 runs down to the track and does a lap and returns to lavatories.
P2 runs down to the bleachers and does 20 decline merkins, 20 dips, 20 supine pull-ups, 20 squats and returns to the lavatories.
At lavatories 10 burpees between partners the flip flop the above.

Repeat the above until almost time

Two rounds of Mary
40 LBCs
20 Freddie Mercury

Moleskin: I did hear a low grumbling at the beginning from Hammer that this is base camp. Ok maybe a bit much for base camp but we did reduce the normal 20 burpees to 10 that was good right. We all made 4 complete rounds and ended up around 2 miles according to the Casio Thanks again to goonie and Benny for the honor of q Ing, even though neither showed Benny at least had a pretty good excuse getting hit by a car. Goonie’s was due to something. Thank you Thunder road and marvel for keeping up the conversation and making the workout go by quickly. I know we slowed you down a little Marvel. Insomniac great job taking us out and for all the extra gas at the workout. Typing this up on my phone in the Airport so please excuse the multiple errors. Heading to make some Maple Syrup

No Casio?

As the Q stumbled into the parking lot with out his Casio. 10 men headed to the Gloom unsure of the time.

Warm up:

A brisk run through some of downtown Matthews then to back behind the school.

20 X SHH
15 X IW
15 X squats
10 X slow merkins

Time for suicides with exercises run to each of the three lamppost on left and back. At each lamppost do the called exercise.

First round 15 merkins each lamppost
Second round 5 pull-ups
Third round 10 squats
Fourth round 20 mountain climbers

Mosey over to the baseball field time for jack Webb
1 merkins then 4 air presses up to 8 merkins and 32 air presses

I was told it was 6:13 so we had to mosey back to the launch point upon arriving the time became 6:10 so we did a couple rounds of Mary, Nomad, Strange brew and Mad picked the Mary.

Moleskin: better late than never with the backblast sorry about that. Great job everyone. Thanks again for Sansei and Lois for letting me clue. Q fail for forgetting the Casio. Way to crush it with the Ruck Mad. Mad respect to the respect crowd Nomad, Lumberjack and Semigloss. At the end we ran into a couple dog walkers with backpacks full of bricks Dora and Geraldo


CPR Training two hours for your actual certification

The Three Hills of Merkins

17 men headed out into the gloom for a little bit of running, some merkins and whole lot of Kettle bell reps.

Warm up
2 laps around the track
20 X SSh
15 X IW
15 X Squats
10 X Low slow merkins

The Thang:
Partner up and mosey to the church parking lot
Partner 1 will run the three hills up to the road while doing 5 merkins after each hill
Partner 2 will do a set kettle bell exercise until partner 1 returns,
then flip flop until you reach the total repetitions, plank or LBCs until everyone is done

Round 1 200 Swings (Bulldog and Stone Cold 50)
Round 2 200 curls (Bulldog and Stone Cold 50)
Round 3 150 deadlifts (Bulldog and Stone Cold 50)
Round 4 150 Squats (Bulldog and Stone Cold 50)
Round 5 150 overhead presses (Bulldog and Stone Cold 50)

Return to school parking lot, extra credit  farmer carries and merkins

Then the legendary Stone Cold led us in the flutter to finish off the workout.


Thank you, Chin Music and Blazing Saddles, for the honor of letting me lead this workout. Great job pax hope everyone had a good workout. My 5-dollar Casio watch said we had 6 miles but the salesman who sold it to me told me “It don’t work so good outside or inside”. Smokey thanks for taking us out and being my partner. Next time we need to start on the other side of the lot where the hill is smaller. I know Tweetsie and Lois feel the same way. It was hard to see the whole pax today with us so spread out but pretty sure it was Yetti and Country Living sprinting over the hills nice job. Night Court great too see you out again keep coming out. Mad respect to Cage who took the honor of the oldest and wisest, even with a bad wheel. Tulip one day the Jets will have a good quarter back. It will happen.

It had to be “Goat Yoga”

10 souls headed out into the gloom for a good old fashioned beat down. Except when the Tennesseans started bringing up Goat Yoga and telling us too google it. Not really sure about all that.

Warm up:

Jog over to the other side of the school and circle up.
20 X SSH
15 X IW
15 X squats
10 X merkins

The thang:
Little baby jog over to the bleachers in the middle of the baseball fields
Start by running to the play ground do 10 pull-ups then run back to the bleachers and do 20 step-ups 10 each leg. Back to the play ground 9 pull-ups, next back to bleachers 18 step-ups. Continue with this format until one pull-up and two step ups. Took a lot longer than I thought probably because of me. Even Bug Eater made it out for the first time in a few years. Queen was probably planking for 10 mins before I caught up. Great job.

Mosey over to the baseball field circle up
Couple rounds of Mary
20 X Freddie Mercury
20 X LBCs

Then begins the Jack Webb seem to be new to a lot of people at this AO, especially the Tennesseans, more used to Goat Yoga right Scratch and win.
Jack Webb
1 merkins followed by 4 air presses up to 10 merkins and 40 air presses nice and slow.

Mosey back to play ground

Run to benches at the front of the school for 10 incline merkins then back to the playground for 10, next round 9 and 9, then 8 and 8, wanted to keep going but was told we were out of time so we headed back to the launch point

Thank you Queen and Marge for letting me Q always great full for the opportunity. Welcome Trolley he was in town for work and does F3 in Tennessee, scratch and win is also from Tennessee, reference to the Tennesseans above. Good to see the Leprechaun made it out again just started F3 this week and is drinking the Koop-aid.
Welcome back Bug Eater looks like you added the Freshman 15. Keep coming out! scratch and win thanks for taking us out. I apologize for any errors typed this on my iPhone. If anyone was offended it was definitely the IPhones fault.

Office Workout

22 men made it out of bed and headed out into the gloom for an office workout. Very little running with Qs bad wheel but a good full body workout.

20 X SSH
15 X IW
15 X squats
10 X low slow merkins

The Thang:
The standard office workout with running in between, that is not normally part of the office workout because my office is not that big
Round 1
Once through the exercises
10 X Merkins
10 X Swings
10 X squats
10 X Curls
10 X overhead presses
10 X Highpulls
10 X Lawn mowers each side
10 X Romanian Deadlift
Run to the rock and back then plank
Round 2 through the exercises 2 times then run to the rock and back
Round 3 3 times through, rock and back
Round 4 4 times through, rock and back

20 X LBCs
15 X Freddie Mercuries
5 X slow merkins

Ole moleskin:
Great job today pax, sorry not much running. Thank you to Chin Music and Blazing saddles for letting me Q. Even though I am pretty sure it was Harley who signed me up. Always an honor. Queen great job even beat out Kosar and Dollywood who were also very strong. Header and Bulldog good job doing half the workout. Bulldog said he was really hurting, his jaw from yapping the whole time. Welcome FNG Urkle excellent name and good performance today. Header thanks for taking us out.
Remember cheating on form is the gateway cheating especially at Christian School, next you will be cheating when playing games, then at work, then in relationships. Don’t succumb to the gateway cheating with bad form.

Q fail on the announcements post in comments.

Around and Around We Go

15 men avoided the Fart Sac  and headed out into the gloom for a nice moderate workout!

Warm up
Mosey around the course while stopping doing
20 x SSH
10 x merkins
10 x squats
5 x burpess

The Thang
Today we did a little station workout in about 1/3 of a mile loop.
Station 1 10 x merkins behind the school
Station 2 10 x pullups over in the playground
Station 3 10 x squats far side of behind school parking lot
Station 4 5 x burpees basketball court
Station 5 10 x dips built in benches
Station 6 10 x step ups picnic tables between the school buildings
Station 7 5 x times up and down the two flights of stairs, next to the parking lot we started in
Station 8 10 x CDD lower parking lot
Repeat this for 30 min
The grapester dominated this, he almost completed 4 rounds right behind him were two half century club members Stay Puff and Nomad excellent job.

Pick up cones and meet in the back field

20 X LBC  while we wait for the whole pax to arrive

Then time for the finally slow jack webb

1 merkin 4 air presses, 2 merkins 8 air presses up to 8 merkins 32 air presses

The pax loved and begged for more but time was out and we mosey back to the launch


First of all I apologize for the delayed back black posting. It was an honor to Q this pax great effort by everyone.  I hope the slow jack webb wasn’t too easy for everyone.  I also tried to give everyone a full body workout with the stations hope you enjoyed.    Thanks again to Lois and Sensei for letting me Q.   Nomad thank you for taking us out.


F3 Golf Tournament

Plugs for other F3 workouts

Also a race that happened after the workout on the Saturday that already has went by

Slow Webb

25 men forbid themselves to fartsac and headed out into the gloom for a beat down.

Warm up:
Mosey to the back-left lot
20 X SSH
10 X Slow Merkins
20 X Imperial Walkers
20 X Slow Squats

Mosey around the front of the building and then back to the left side parking lot behind the school.

The Thang:
Today we are doing the starfish, exercise in each corner then back to the middle each time for 5 burpees
Corner 1. 5 regular pullups or 10 supine pullups
Corner 2. 10 merkins
Corner 3. 10 jump squats
Corner 4. 10 Carolina Dry Docs

After we did a few rounds each time to mosey to the baseball fields
Mr. Jack Webb showed up, I think everyone stood up and started clapping
1 slow merkin and 4 slow air presses, then 2 slow merkins and 8 air presses etc ….
Up to 8 slow merkins and 32 slow air presses

Finally, some Mary
20 X LBC, 20 X bicycles, 20 X Rosilitas, 20 X Dollies
Jail break back to the launch point and Sheldon leads plank until everyone gets there

Today was one of those workouts what you put in you get out. Great job today pac pushing yourselves. I know you thought the slow jack webb was too easy, a good exercise to catch your breath with lol. Always an honor to Q, thank you Sensei and Booyah (no show). Smokey with the strong take out.

Wall build at Providence Presbyterian Church no new dates set check with Freehlys Comet
Carmel Christian Joy Prom need 200 host see Little Mike

More Shoulders?

7 brave souls headed into the gloom this surprisingly warm winter morning.

The warm up:
20 X SSH
20 X IW
15 X squats
10 X Merkins

The Thang:
Mosey to the fountains and partner up

Round 1
100 Merkins between the partners then run in opposite directions around the buildings meet at the other side and do 10 hand slap merkins.  Then run back around to starting point

Round 2
200 squats between partners run to opposite side and do 20 burpees

Round 3
100 Dips 20 hand slap merkins

Round 4
100 step ups 20 burpees

Round 5
100 CDD 10 hand slap merkins

I forgot we had a couple shoulder injuries

Mosey to the lawn in front of fountains

Some Mary Break
30 X LBC
20 X bicycle 

Time for everyone’s favorite Mr. Jack Webb with a twist

1 merkin 4 air presses, bear crawl 20 yards, 2 merkins 8 air presses

Continue until 6 merkins and 24 air presses with bear crawl in-between each round

A little more Mary
20 X Rosalita
10 X Lemon Squeezers

Mosey back over to shopping center

Two rounds of peoples chair abruptly stopped see moleskin

Mosey back to launch point

Great job everyone sorry it was probably a little moderate.   I hope everyone’s shoulders get better, it looked like only a few could do CDD.  Q fail!  Cheddar ended up bloody after this workout he fell on one of the runs.  New shoes he cited.  Probably just trying to make Mr. Bean feel better after he tripped him and broke his arm.  Frehley’s pulled off a feat I have never seen before in a workout.  He got everyone, even the Q to stop an exercise immediately.  During the last round of peoples chair he pooped himself.  Everyone stopped and ran off.  I am not even mad at you just impressed at the level you took it too stopping the exercise.  Goonie and Heart Breaker were leading the way in the early rounds.  I also found out that during their beer mile challenge.  Goonie has set the record for the fastest mile while drinking Blue Moon or pretty close to it.  I guess they have times for every type of beer.  No light beers allowed though. Loogie it was good to see you out there take it slow with that shoulder recovery.  Commish and Cheddar thank you for letting me Q always an honor.  On another note be sure to congratulate Cheese Curd on his promotion in the F3 ranks to twitter troll.  As he keeps saying I don’t post back blast every time I Q but I never see him at the workouts.
Joe Davis Run

The Gerkin Gag

28 Men headed into the gloom for a Tuesday before Thanksgiving beat down.

The warm up:
20 X SSH
20 X IW
20 X slow squat
15 X slow merkins

The Thang:
Partner up, partner one lays on the ground face up with hands in the air partner 2 gets on top with his hands on partners performing merkins.

Had you all worried with the inbred Merkins, Bulldog was about to quit F3. Someone else threatened to band me from Q’ing forever
The real Thang:

Everyone one line up on the sideline

Round 1. Start with 5 swings run to the other sideline and do 3 burpees
Then 10 swings and 3 burpees. Continue by 5 until up to 25 swings then run and 3 burpees

Plank until everyone is done, even the people standing around chatting

Round 2. Same concept with curls and 5 merkins on the opposite side between each KB round increasing KB exercise by 5 each round. From 5 to 25

Round 3. Romanian Deadlifts and 3 burpees

Round 4. Squats and Lemon Squeezes (I stole from the former F3 goer Busch)
Was trying to get someone to lead us in jay low (better way to spell) but no one would step up, Hops tried but it was several mins after the request was made.
Round 5. Overhead presses and merkins

Round 6. One handed bent over rows starting with 5 each side up to 25 each side and 5 merkins on the opposite side of the field. Not two handed highrows, also you do not swing when you do high rows. I heard the comment Tiger rag says you should swing your back every KB exercise. Now how is his back? Stonecold I will give you credit F3 calls them lawnmowers but I also heard you say your kettle bell was too heavy for you to do 25 each arm or something like that.

Hops did get to lead some slow flutter but it was pointed out we were already past time.

Stat of the day this might be the first workout that I did not do jack webb in, Q fail. I also can’t believe high tide ran before the workout no wonder he had issues with his KB. Need to rip that 0.0 sticker off the jeep runner. Spackler I expect some witty comments and what happened on your side of the work out. Harley and Fletch thank you for letting me Q always an honor. I saw some people blazing through the workout Fletch, Arena, TD, Cotton Mouth. I couldn’t really see everyone at the far ends but I am sure there were many other strong performances. I am guessing Yeti and Dollywood the 20 year olds. Hops thank you for taking us out, you excelled at that part of your workout. Thank you Bulldog for the workout name. If I missed anything sound off in the comments.

F3 Dads Thanksgiving day 9-10:30 McKee elementary See Lex Luther for additional info

Fletch for operation Sweet tooth, reach him on Twitter

Joe Davis run sign up

Christmas party Text Mr. Bean

Kevlar and Joust converging Friday mass text Bulldog for details, he loves them

I am sure you have seen it several times but call High tide if you would like to order F3 cold gear