Author Archive Foundation

Ultimate Frisbee Championship comes to FLASH!

24 PAX (including 1 FNG) came to Flash to battle for UFC supremacy.

Morning started with Deflated and I catching up with Dasher for a quick pre-run to check on lighting/field situation.  After Dasher could not keep up with our pace, we proceeded on with out him. Quick check of the watch and shows 2.1 miles with blistering 2:30/mile pace.  Not bad for a Kia Sorrento.

Circled back to start and rest of pax was ready to get started.

Mosey passed first 2 fields that were either dim lit or roped off and proceed to Transporter  ShopDog’s office and circle up for warmup.


  • SSH
  • Potato Pickers
  • Imperial Walkers
  • Merkins
  • Mt Climbers

Count off by 3 and lets continue to mosey in search of field to begin the games.  On next part of mosey miracously a $5 was put into my hand as Moneyball/I exchanged awkward handshake and I heard whisper of stick to pavement.  So with that we come upon a well lit parking lot and this will be our field of play for today.  Lined the field and broke into our teams of 3 with minimal issue  (Impressive showing of pax being able to remember their number and coordinate into teams).  Team 1 & 2 take the field for Ultimate Frisbee, and team 3 do Jack Webb on side.  Once team 3 completes Jack Webb’s Team 1 goes to Jack Webb’s and Team 2 & 3 begin play.  Continue to rotate with team on side being the timer.  Clock shows 6:10 and time to mosey back to start.  Show that we covered approx 3.75 miles and everyone got a good sweat going either from friendly competition or return of the humidity.


  • Mumblechatter early during warmups concerning YHC’s cadence upon return from vacation – continue to impeccable.   May look to expand into 6-count exercises soon.
  • Welcome “Eyes Up” new FNG brought out by Brexit – named after peculiar placed tattoo spotted during COT.
  • Certain team decided to go skins and the Dad bods are out – few looked to be sporting sweaters w/o their shirts, others it appeared it was first time the chest has seen daylight
  • Somehow Deflated did not join in skins along with remainder of team, not sure if due to having to remove too many layers or if Bottlecap had somehow convinced him to join his team instead to make things fair (9 vs. 7) for his team.  Also, Deflated appears to have joined Legion of Boom and took no prisoners in roaming the backfield on D
  • Recalc shows that he has clearly been watching Big10 Power – Rutgers as he clearly watched his guy go deep for easy score
  • Must have been school holiday as Big10 stayed for COT and did not have to drive kids to school or he has been banned from driving kids due to blaring Humpty Dance upon entrance
  • Remainder of pax proved that we have hands for feet and cannot catch.

Rolling Hills at The Floater

Image result for hill run meme


14 Pax showed up at the Floater today. Bottlecap gives the disclaimer and claims replacement Q, and we see Big 10 heading for the Jeep.  After reassurance that BC is not Q today, I take over and lead Pax on mosey to bottom of the hill for warmup.


  • SSH
  • Imperial Walkers (perfect cadence)
  • Potato Pickers
  • Merkins
  • Calf Stretch


15 rounds of the hill broken into 1:30 running on hill, 45 seconds of given exercise.

  • Round 1-3: Run Up/Merkins
  • Round 4-6: Backwards Run Up/Squats
  • Round 7-10: Side Shuffle Up/American Hammers
  • Round 11-13: Power Skips/Wide Arm Merkins
  • Round 14-15: Run AYG/Burpees

Meet at bottom of hill. 10 count by Foley.  30 x Smurf Jacks.  Run 1 final time up hill

Mosey back to start


  • Plan was to go to the hill and stay on hill with no stop in movement for 35 mins. YHC did not hear much mumblechatter as group well spread out over the hill.  Looked like everyone kept going and pushed limit today
  • Believe mileage was around 3.5 miles. Official calorie count to be announced later on GroupMe by Recalc
  • Goodfella had YHC worried that I would need to adjust weinke.  As he questioned if it looked better on paper then in practice, but YHC stuck to script and believe we accomplished the goal – be added to the Big 10 list
  • Crumb incredible work put in, not many 2.0’s willing to get up early and be out here during summer break
  • Beltway back at it after solid VQ on Tuesday and impressive Backblast on Wednesday


Open Door Sunday @ 5 Stone Admin office 7:00.  Book John Chapter 18

July 4th BBQ at our house (Foundation/Deflated) at 3:00 pm.  All welcome – Pig Roast, Bounce House, Sno Cone machine.  BYOB

Moneyball on Q at Impromptu



Do I confuse you?

22 Pax came out to Flash this morning and were led by a non-professional, Q school flunky for some work around the campus.  The plan was to do some competitive team racing out in front of the school around the parking lot, but after realizing that either the competition included too much instruction or that the PAX is not adept at counting, it was a Q fail.  All I kept seeing was Joe Pesci from Goodfella’s saying – Do I confuse you?

Either way we did a couple heat races around and calculated scores.  We found that Fuse Box has another gear when needed and was able to see Ackbar cruise in for a heat race victory.  When not on the track pax was doing either box jumps/incline merkins on Jack Webb cadence (1/4, 2/8, 3/12) and then changed to squats/dips on round 2.  After realizing this was not going as planned, decided to call an audible and venture on.  Will give Team 1 the victory for today.

Waited for the final heat to finish, and then quickly called for a mosey towards the buses much to the dismay of the Clydesdales.  Once at the top of the hill we did some Smurf Jacks waiting on the 6.  There may have been some short/bald jokes traded between Bottlecap/Goodfella at this moment.  Once we completed our set of smurf jacks we ran to end of buses and did some plank work waiting on the six.  Another set of smurf jacks at the bottom and sprint back up the pavement hill.

At top of hill go over to curb and did abbreviated merkin ladder (Starting at 1o reps, and work down to 5 reps) on the curb.

Short mosey towards the steps and partnered up.  Partner 1 do 5x calf raises each step and mosey around back to bottom of stairs.  P2 does Jack Webbs (merkins/air press) until P1 returns.

Mosey back to other side of buses and did some flutters waiting on the 6.

Quick backwards run up the hill by the buses.  Made sure to warn pax not to run into mirrors on buses going up.

At top did some pistol LBC until 6 is in.  Then mosey back to front of school.  Did some toe tap LBC and then head back to start.



  • Lots of mumble chatter about Q fail with too complicated idea, will be looking to attend next Q school for sure
  • Damascus told us of how he scared off many hikers this morning when they spotted a silver haired bear in the woods on trail.
  • Deflated will officially be MIA as he has reached his prom dress weight and will be taking in beauty sleep for balance of weekk
  • Believe we left as a TBD for Big 10’s list.


  • Sanctuary tonight Brooklyn Pizza (Wesley Chapel) 7:30 PM – Ice 9 leading discussion of Parables of Jesus
  • Open Door Bible Study Sunday  5 Stones Church Ofice 7:00 AM – Bottlecap leading discussion on John Chapter 16/17
  • July 4th Pig Roast at Noonan’s House all families invited.  Will also have bounce house and snow cones for kids.  Sign up with family so we can get head count-
  • Foley on Q next Monday at Flash

Buckets, Rocks, Tires, Twerking?

YHC hears alarm go off this morning and then hears a whisper in ear receives a text that clown car partner Deflated is fartsacking today.  This is ok as it gave me extra time to do a quick scout of the area that Hooch brought us by during OT on his last Q that has some tires available to use and quickly update the weinke for today.

So with plan in place it is 5:30 and we have 16 Pax ready to go at Impromptu.  Quick mosey around parking lot in search of Jingles, Posse, or other pax that may come in on 2 wheels but seems all that will be in attendance are on time today.


  • SSH
  • Imperial Walkers
  • Through the Tunnel
  • Merkins


Grab a 5 gallon bucket with your partner and begin mosey to rock pile.  Each person grab 1 rock and insert into your bucket.  Down concrete path alternating at each light carry bucket overhead and complete 10 merkins.  Finish at the shed.  Complete some Mary while waiting for the 6.

With your partner grab some wall for people’s chair.  P1 remove a rock from the bucket and complete 20 x Overhead Presses.  P2 hold the bucket with single rock in at eye level.  Flapjack and complete 3 rounds each.

Mosey while alternating carrying the bucket down to football practice field.  Put buckets down and team up into group of 4’s.    3 groups find a tire and 4th group each person grab two buckets

Round 1: Groups on tires do partner tire flips back and forth.  Group with buckets go to end of concrete path with bucket carries and back.  Rotate through until each has chance to complete bucket carry.

Round 2: First group on tire do toe taps, 2nd group do box jumps, 3rd group do tire flips, 4th group bucket carry.  Rotate through until each has chance to complete bucket carry

Regroup with your partner and bucket of rocks and mosey back to parking lot.  At top of parking lot remove 1 rock from bucket.  P1 do squats while holding fence.  P2 use rock and complete 20 halos while wathcing partner twerk.  Flapjack and complete 3 rounds.

Mosey back with bucket of rocks.  Shed a single rock at rock pile by shed, and make a few stops along the way to gather the six.  Return final rock to pile and head back to COT.


  • Great work by group, provided something different and did not include potential for ticks/poison ivy from the logs in the woods
  • Early chatter from Fuse Box this morning related to method of which I received notification of fartsack from Deflated
  • Moneyball quickly looking for clarification on proper bucket overhead carry form.
  • Bottlecap not comfortable with watching partner twerks/squats and quickly decided to about face and look to parking lot
  • Halfback had flashes back to his brief stint at Crossfit with tire routine today.  Believe he even mentioned WOD.  Will be sure to send him monthly invoice of $199 for attending this Q
  • Believe Rockwell was doing tire flips with 1 arm today.
  • Based on story below appears we should be leaving the rocks on site


  • 3rd F Opportunity this Sunday 7:00 am at Five Stones Office, reading book of John.  Discussion this week is on chapter 12
  • F3 fundraiser for Sandbox on Friday June 8th from 8:00 – 10:00 pm at Lawson Pool.  $40/family includes pizza/beer
  • Remember to continue to reach out to Pax both in attendance and not, check in with them see how they are doing.  This is big part of the brotherhood we share and it goes along way.
  • Flash on Memorial Day will be at 6:30 with Popeye on Q, if you have not attended in the past this is by far one of the greatest Q’s of the year and offers great ability to remember those who gave their lives for us in the line of duty.
  • Commitment this Saturday being led by Fusebox – sure to be a clydesdale and 2.0 friendly workout “guarantees it”



F3 – Hook & Needle Crotchet Club

25 Pax (including 2 FNG’s) came out for the post Lawson Craft Fair blitz.  With last night’s weather report showing rain in the future YHC was all set to use the Recalc Sandwich Board for a weinke.  Instead rain held off, and YHC had to determine a new weinke on the spot.  So off we went


  • Mosey
  • Further Mosey
  • Further Further Mosey
  • Further Further Mosey

You get the picture went until we reached the football stadium.  (Gave me some time to think up a weinke)

Completed short extension of warmup including

  • SSH
  • Imperial Walkers (perfect cadence)
  • Merkins
  • Mt. Climbers
  • No potato pickers as neither Frack or Moneyball in attendance


Triple Nickel

  • From sign to sign between the two circles (football field/baseball field)
  • 5 Merkins at top
  • 5 Squats at bottom
  • 5 rounds

Collect the 6 and grab some room along the fence

  • Jack Webb style of Merkins/Squats while holding fence – 1 x merkin & 4 x squats, 2 x merkins & 8 squats…..10 x merkins & 40 squats

Quick 10 count and mosey up to wooden benches

At benches do 2 rounds of:

  • 25 x Dips
  • Around Triangle Island (bear crawl, duck walk, crab walk)

Do 2 more rounds of

  • 25 x Dips
  • Around Triangle Island (crawl bear, reverse duck walk,  reverse crab walk or lunge walk)

Mosey to Stair Case for 2 rounds of Calf Raises –  5/stair rotating between feet forward, toes in, toes out and jog around to bottom.  (Again done because Moneyball not in attendance)

Mosey back to start



  • Welcome 2 FNGS this morning (Iron Eagle & Cyrus) glad to have you out with us in gloom and hope to see you again soon
    • T-Claps to all who helped put together booth at Lawson Vendor Fair yesterday
  • Glad to see the commitment by Loafer to continue workout even after hitting Dasher (or a deer this morning on drive in)
    • Leaves Pax questioning dedication of StubHub, who supposedly is becoming a father today (Congrats/Prayers for you and family)
  • Enjoyed hearing the chatter of Big 10 or Big Hero 6 as he was proclaiming to be known as today
  • Happy to hear that Jingles lurking does not only apply to GroupMe, but restaurant openings as well


  • Third F Opportunities:
    • Sanctuary – Monday nights @ Brooklyn Pizza Wesley Chapel (7:30 PM)
    • Open Door – Sunday mornings 7:00 – 8:00 am @ Five Stones Office Building (1117 Cuthberston RD)
  • Sandbox: check out Slack channel and opportunity to get involve and assist in local community

Union County Boys Can’t Jump (Rope)

7 Pax from East & West Union County came together at Conviction for a little work around the campus.


  • Mosey to side parking lot of school
  • SSH
  • Imperial Walkers
  • Potato Pickers (with a clap)
  • Merkins


Begin with Merkin Suicides around parking lot using the light posts as markers.  As PAX goes to next light add 5 additional merkins and always perform 10 x LBC at start.

Next have all Pax grab rope with two handles on it and try to jump over the rope after it swings over your head.  Side Note: Learned that neither East nor Western Union County boys are coordinated enough to handle, so called audible after 3 rounds

Audible consisted of going to playground and using the swings.  Partner up with P1 running to school door in corridor while P2 does exercises on swing and then flapjack

  • Round 1 & 2: Supines
  • Round 3& 4: Derkins

After Pax completed all rounds had a quick 10 count and then moseyed over to side of school.

Using the wall Pax alternated Jack Webb style (4:1 ratio) between people chair/air presses  & Mike Tysons. Completed 8 rounds total

Mosey back to start and finish with Mary called out by the Pax


  • First have to thank Bullwinkle for leading Flash on Monday and given me opportunity to lead Conviction – We missed not having you there a key member of the wolf pack
  • Next thanks to Moneyball & Deflated for taking the ride with me to Conviction and leaving the 5 mile radius we tend to stay in for workouts in Western Union County and taking the ride
  • Great work today by Crypto – not going to say it gets easier, but if you stick with it you will continue to improve with the workouts and will undoubtedly form some great bonds with your fellow brothers.
  • Gypsy it was pleasure being out there with you and way to keep the site going and hope the Speed for Need training was success on 4/12
  • Hairband great seeing you again, and I am sure we will get together soon with our fellow Jersey friends, most likely at Bon Jovi concert
  • Horse Head was told you are nearly a founding member of F3 and your wit remained strong during the course of the workout.  Good being out in the gloom with you!


Speed for Need training was at 7pm 4/12, continue to look for other opportunities and be sure to participate in upcoming event as it is truly a great thing.

Will do my best to explain the Flash Q on Doc’s behalf


27 Pax  came out to Flash for a Ole McDonald Doc McStuffin’s lead Q.  With a little confusion on GroupMe in regards to who was going to be Q, we quickly moved forward and some how ended up filling out the Q schedule for all surrounding AO’s in matter of minutes and landed on Doc as our Q.  Below is my recollection of the book read by Doc including necessary explanations/defintions for each movement provided by Doc.


Introduction: Mosey and Shoulder Tap Merkins

  • Mosey is a method of terrestrial locomotion allowing humans and other animals to move rapidly on foot. Moseying is a type of gait characterized by an aerial phase in which all feet are above the ground (though there are exceptions[1]). This is in contrast to walking, where one foot is always in contact with the ground, the legs are kept mostly straight and the center of gravity vaults over the stance leg or legs in an inverted pendulum fashion.[2] A characteristic feature of a running body from the viewpoint of spring-mass mechanics is that changes in kinetic and potential energy within a stride occur simultaneously, with energy storage accomplished by springy tendons and passive muscle elasticity.[3] The term moseying can refer to any of a variety of speeds ranging from jogging to sprinting.
  • Merkin a common calisthenics exercise performed in a prone position by raising and lowering the body using the arms. Merkins exercise the pectoral muscles, triceps, and anterior deltoids, with ancillary benefits to the rest of the deltoids, serratus anteriorcoracobrachialis and the midsection as a whole. Merkins are a basic exercise used in civilian athletic training or physical education and commonly in military physical training. They are also a common form of punishment used in the military, school sport, or in some martial arts disciplines.
    • But too add a SOB twist on standard merkins we added in shoulder taps.  Cadence was 1 merkin x 4 shoulder taps, 2 merkins x 8 shoulder taps…..up to 10 merkins x 40 shoulder taps


Chapter 1: Mosey around front parking lot while performing 10 x hand release merkins each light

  • Mosey (see defintion above for explanation provided) to the front parking lot.
  • At each light complete 10 x hand release merkins (see definition above as well) but this time at bottom be sure to fully release hands from ground to ensure stomach is laying on ground before proceding raising body with arms.


Chapter 2: Venture to hill on side of school and perform zig zag run up down around trees with burpees at bottom

  • hill is a landform that extends above the surrounding terrain. It often has a distinct summit, although in areas with scarp/dip topography a hill may refer to a particular section of flat terrain without a massive summit .    See image below for zig zag pattern for full understanding:

Chapter 3: Mosey to Benches in front of school complete 6 count merkins while using hands to transition from ground to bench

  • Bench (furniture), a long seat
  • Counting is the action of finding the number of elements of a finite set of objects. The traditional way of counting consists of continually increasing

Chapter 4: Repeat 6 count exercise but perform with derkins and using feet to transition from ground to bench

  • Derkins: Lie on the floor face down and place your hands about 36 inches apart while holding your torso up at arms length. Move your feet up to a  bench. This will be your starting position. Next, lower yourself downward until your chest almost touches the floor as you inhale. Now breathe out and press your upper body back up to the starting position while squeezing your chest. After a brief pause at the top contracted position, you can begin to lower yourself downward again for as many repetitions as needed.

Chapter 5: Jack Webb or most outlandish welcome to Cuthberston Field Trip Circle

  • Meet at the center island as the cars begin to arrive for field trip and begin the ritual  of kissing ground and raising arms in triumph multiple times.  Complete in cadence of 1 merkin/4 arm raises up to 10 merkins/40 arm raises
  • See picture below captured from security camera and provided to school board for review


Related image


Post Script:

  • Great workout led by Doc – intense focus on ensuring proper explanation and technique as well as working shoulders/chest.  Manual stays strong!
  • As is norm in this parts lots of mumblechatter among group and great fellowship throughout
  • Great to see Loafer return after a hiatus, look forward to the rest of the Pax to return who have gone into hibernation due to cold (Yeast, Duckdad, Shop Dog, Brexit, and others)
  • Amazing to hear about the support and love shown for The Starnes Family on Saturday with the Pasta Dinner and all of the donations raised to help the family.  Continued prayers

Note:  If recently attended Q School, please disregard as this is not proper form for Backblast writing please refer to Manual for proper instructions.

Tiny, Heart Shaped Rock

12 men gathered this morning at Impromptu in balmy 66-degree heat!  After giving considerable thought (approximately 30 seconds) about what to title this workout I decided to name it “Tiny, Heart Shaped Rock”.  More on that later…

Here’s what went down:


  • Side Straddle Hop x 25
  • Potato Picker x 10
  • Plank Jack x 20
  • Hillbilly x 20
  • Mountain Climber x 20


  • Head down the path doing Burpees at each light pole. 1 Burpee at the first light pole, 2 Burpees at the second, 3 at the third, and so on…
  • Grab some wall – 40 Jabs in cadence
  • Off to the rock pile. Each man gets a LIFTING
    • Circle up with our LIFTING rocks
      • 20 Curls, 20 Tricep press, 20 Overhead Press
      • 15 Curls, 15 Tricep press, 15 Overhead Press
      • 10 Curls, 10 Tricep press, 10 Overhead Press
      • After each set we put the LIFTING rocks down and stepped one space to our right.
    • LIFTING rocks back to the pile and Mosey to the stairs
    • Partner up – Wheel Barrow up the stairs, 1 Burpee at the top, then back down and flap jack
    • Hand walk along the wall with feet up on the wall (What the heck is that called??)
    • Grab some wall – Shoulder Presses x 40
    • Donkey Kick x 20
    • Mosey to the front of the school
    • Partners again – Partner 1 Dips while partner 2 runs half lap. Flap jack.  100 total Dips
    • LBC x 20
    • American Hammer x 20 (led by Xerox)
    • Mosey back to the start
    • Partners again – Partner 1 Plank while partner 2 runs length of the parking lot and back. Flap jack.
    • 2 minutes of Mary at the end


I always enjoy working out with such a great group of guys.  And it seems every workout always ends up with some sort of humorous occurrence.  That leads me back to the LIFTING rocks…  Making the decision to rotate after each set with the rocks proved to expose some suspect LIFTING rock choices.  The rocks ranged in size from what felt like nearly 50 lbs. down to… well… we’ll just say light weight.  And one rock in question was literally shaped like a heart!  Not a big heart.  Not a heavy heart.  Just a tiny, light weight, heart shaped rock.  Is anyone going to claim responsibility for this??  I think Bottle Cap put it in his pocket and took it home after the workout!

In all seriousness, great job by the PAX.  Dasher continues to impress with his speed.  Dough Boy and I became even closer as Wheel Barrel partners.  Old MacDonald did us all a favor by suggesting we avoid his “cross-wind” during the rock curls.  Foundation doesn’t seem to miss too many workouts.  Xerox always brings good energy.  And, it was good to meet Rose… welcome to the group!

Lastly, a special welcome to our FNG Anthony who is now known as Spam!  He was a Civil Engineer in the Air Force which apparently can be referred to as “Prime Beef”.  Anthony was educating us on Air Force nicknames, and I think he was hoping he could name himself “Beef”.  He quickly learned it doesn’t work like that and is now known as Spam.  Welcome, Spam!

Thanks to Bottle Cap for taking us out with a prayer!



Brolympics 1 week from this Saturday.  6:00-9:00 am at Weddington.

Sunday morning men’s group led by Bottle Cap 7:00-7:45 am.  Lawson Mill House.

10 PAX For A Uphill Battle At The Floater Today

10 PAX met at the Waxhaw Watertower ready to conqueor the Floater.  Feel free to read below or watch video to see what transpired.

Preparing for battle:

  • Mosey to bottom of Keith Jong Hill
  • Setup Metronome for SSH in cadence
  • Frackless workout means permission to perform cherry pickers
  • Imperial Walkers – Metronome broken at this point, return to normal out of rhythm cadence
  • Merkins

First Push:

  • Partner up – P1 begins with exercise as P2 runs, up/down hill, once back at P1 switch and repeat
    • P1 side lunge jumps up hill, P2 runs to top and returns to P1, switch and repeat until both atop hill
    • P1 crawl bear down hill, P2 runs to bottom and returns to P1 and switch, repeat until all at bottom of hill

Intense Concentration:

  • OYO backwards run up hill and side shuffle down (facing construction)
  • Run Up hill and side shuffle down (facing street)
  • AYG run OYO to top of hill

Second Push:

  • Mosey to short wall and 30 dips OYO waiting on six
  • Mosey over to train bridge

Extreme Concentration:

  • With Partner goal is to perform – Timer is Partner running lap around on sidewalk:
    • 100 Derkins at 1st portico
    • 200 Squats on top bridge
    • 300 speed skaters at 2nd portico

Controlled Breathing:

  • Few Mary exercises while waiting on all to finish

Final Push:

  • P1 begins by doing 10 calf raises per step up bridge, each step change toes straight, in, outward then quick jumps across bridge, then same calf raises down steps, finish with mary
  • P2 begins by doing mary until all have completed first set of steps and then follow with calf exercises noted above
  • Final mosey back to launch

Emerge victorious 



  • Some good chatter by all this morning at YHC expense due to cadence.  Need to practice more with metronome
  • Quick moment of fear in eyes of many in PAX at thought of Train coming through and first opportunity for burpee tradition, feeling quickly subsided as no train approached
  • Good push and great to see Button continuing to make appearance and improving (still not sure what the prancing down sidewalk was, but good work)
  • Thanks Doughboy for trying to teach F3 Lexicon to new Pax
  • Not a robust backblast, but unable to have other 2 muskeeters over to help scribe
  • Little depressing to hear Recalc actually say 5-0 during COT, I miss the forever 49
  • Quite amused to hear Fuse Box ask size requested for Clydesdale shirt, I believe it would be foul to have anything less then XXL.



  • If interested in signing up for CPR class reach out to Madison who is organizing a class for Feb 17th
  • If interested in Father/Daughter Dance March 2nd at Ballentyne Hotel, talk with Gatorcub for more info
  • Brolympics are Feb 24th -Opportunity to compete or volunteer (spot Frack on benchpress)


24 PAX put in the work this morning at Flash

24 Pax came out to Flash this morning as we covered 3+ miles in a simple workout this morning.


  • Extended mosey over to side of football stadium.
  • SSH
  • Mt Climbers
  • Merkins


Using the hill between the 2 roundabouts start with:

  • 7 Burpees after running around the bottom roundabout
  • 7 Supines when you reach the gate
  • 7 Merkins after running around the top roundabout
  • Repeat with each round decreasing each exercise by 1 until you completed 7 rounds

Mary for the 6

Mosey to bleachers

Round 1:

  • Start wtih 10 merkins
  • Bear crawl up first ramp, Duck walk 2nd ramp
  • Single leg hop up bleachers/ run down
  • Single leg hop up other leg bleachers/ run down
  • Two legged hop up bleachers/ run down
  • Rotate through until end of bleachers
  • Bear crawl down first ramp, Duck walk 2nd ramp

Round 2:

  • Start wtih 10 merkins
  • Bear crawl up first ramp, Duck walk 2nd ramp
  • Run up bleachers  / run down
  • 10 dips at the bottom
  • Run up bleachers / run down
  • 10 derkins at the bottom
  • Rotate through until end of bleachers
  • Bear crawl down first ramp, Duck walk 2nd ramp

Round 3:

  • Start wtih 10 merkins
  • Bear crawl up first ramp, Duck walk 2nd ramp
  • Shuffle up bleachers  / run down (rotating left/right each set stairs)
  • 10 dips at the bottom
  • Bear crawl down first ramp, Duck walk 2nd ramp

Mary for the 6

Mosey back to start


  • Appreciate Posse taking the time to post with us this morning after being part of the record breaking Union County Marathon Squad this Saturday.  Also, enjoyed the backblast and cannot agree more about the message on taking the opportunity to clown car.
  • Little disappointed that we did not see a BC –  Patriot Flag drive by this morning, must have taken a page out of Belichick’s book and decided not to celebrate AFC Championships
  • Great to see Recalc sporting the F3 – 49’er jersey this morning
  • Heard some mumble chatter regarding the first part of workout that it was copied directly from the Friday AMRAP, but being that the course has changed felt it was ok to input into a workout
  • Glad to have Tom Tom post again with us and opportunity to learn a little more about what got you to CLT from Idaho and your upcoming mission


  • Fuse Box arranging combined order for Clydesdale shirts – reach out to him if you wish to order.  Deadline to submit order is today
  • Father/Daughter Date Night Event March 2nd –
  • 3rd F opportunity: Mondays 7:30 Brooklyn Pizza Wesley Chapel
  • Last Unofficial Floater workout this week before launch on Feb 1st
    • Special Guest Q and Celebration for long awaited Respect member this week
  • Q Signup available for Flash:!/showSignUp/30E0F49AAAF2BAAFA7-f3flash1
  • Watchtower tomorrow – Stubhub leading his VQ – tickets are in high demand for this event – Be there!