Author Archive Gerber

40oz to Freedom

DiCCS (Disclaimer, Cell phone, CPR, Safety)

14 men and one Jingles imposter walking the roads made it out this morning  

Mosey to Dreamchasers to circle up

Choo Choo, Burpee Train! …. Audible

Not sure how long the train was but pretty short this morning.  I was on 32 Burpees when it passed

Now mosey to Dreamchasers to circle up

Abbreviated Warm-up:

  • Hollywood’s Imperial Walkers x 10 IC
  • Merkins x 10 IC
  • Calf Stretch x 15 seconds, flapjack

The Thang:

Mosey across bridge and head to the Cookie Dough Bliss parking lot (in my opinion too just too much cookie dough and I’ll stick to ice cream but hey, you do you)

  • Mike Tysons x 15
  • Run to intersection of McKibben and King
  • Squats x 15
  • Repeat above three times

Start with 10 5 burpees and run down King St. and take a right on McCain and head towards South Providence School.  10 5 burpees at every intersection for a total of 40 20 burpees (thanks to the Burpee train I felt the need to reduce these)

Start at South Providence Elementary

  • Run to first intersection, 20 Carolina Dry Docks
  • Back to start, 20 LBCs
  • Run to second intersection, 20 Carolina Dry Docks
  • Back to start, 20 LBCs

Mosey to other side of South Providence to College St.

  • Run to stop sign, 20 merkins
  • Back to start, 20 (2 count) American Hammers
  • Run to intersection of McKibben and King
  • Repeat above twice

Mosey back to front of South Providence Elementary   

  • 20 squats, run to next intersection
  • 20 merkins, run to stop sign
  • 20 squats, wait for the six in Al Gore

Mosey back to Cookie Dough Bliss Building 

  • 20 Monkey Humpers while waiting on the six
  • 15 Mike Tysons at a group

Mosey back to start



I’ve been out the past two weeks since pulling my calf during my prerun at Watchtower.  Thankfully the calf held up today and my goal was to keep it under 3 miles (2.98 is what I clocked).  Everybody was really pushing it today and it felt great to be back out.

Hollywood was as usual so far ahead of everyone it.  How is is possible the gap keeps getting bigger? 

Great to see Easy Button back out along with Shake and Bake.  I know first hand how these calf/Achilles injuries suck so glad to see those seem to be getting better

The dynamic duo of Deflated and Foundation seemed to be really pushing it out there today.

Great to see the Briarcresters out with Zinfandel, Fuse Box, Dancing Bear, and Eli.  Way to clown car and push each other.

Deadwood and Zinfandel continue to push the boundaries with their weighted vest.  Just remember, if the workout sucks, you could always have a 20lb vest on as well, right?

Dana and Carb Load were rocking it out there as well. Great job.

On my 39th birthday last year I had not run in three months and was getting ready to undergo my first of two hip surgeries.  I’ll take 40 any day if it means I can wake up and push myself mentally and physically with my F3 brothers.  Thank you for pushing me and holding me accountable the past five months as I’ve come back into F3 post injuries and surgeries.

Now off to the pool, or cake, or something….

Thank you for the opportunity to lead.


  • Christ’s Closet: this Friday is good on numbers but MORE of a need is Saturday morning in Salisbury (unloading the truck and handing out clothing items). Reach out to Shop Dawg, Legal Zoom, or Ackbar for more details (and see GroupMe/Slack).  This is a 2.0 friendly opportunity (maybe 8 y/o+)
  • 2nd F Opportunity/MoneyBall going away Party: This Friday 7-9pm in Downtown Waxhaw. Bring the M’s and 2.0’s and hang out at Jammin’ on the Tracks. Planned meeting location is dirt lot outside of Mary O’Neil’s
  • Shampoo Crew: Dancing Bear still collecting toiletries for the Union County shelter. Also, be on the lookout for more opportunities to serve at the shelter in the coming weeks.
  • Fixing It For Christ: Weds June 19 – Sat June 22. Need volunteers to help fix some homes in the community that are in desperate need. It’s a HUGE ministry project (40 homes) so they need any time/skills you can volunteer during those days. M’s and older 2.0’s welcome. See Jingles for more details.

Southside Bloody Knee Back Pull Spooktacular

DiCCS (Disclaimer, Cell phone, CPR, Safety)

Decent size group this morning, lucky number 13 strong.  

Mosey to Dreamchasers to circle up.  


  • SSH x 20 IC
  • Merkins x 10 IC
  • Imperial Walkers x 15 IC
  • Mountain Climbers x 20 IC
  • Calf Stretch x 10 seconds, flapjack

The Thang:

Mosey across bridge to South Main St. BBQ (in my opinion best ice cream in Waxhaw, sorry Creamery, and second in Charlotte only to Two Scoops). Edit: Honorable mention also includes: Dollar Cone (although it’s like $1.50 now but the value w/ two toppings can’t be beat).

Run down S. Providence to South Providence School.

  • Merkins x 15 at each of the five intersections (65 total)

Cemetery Hill Run x 3

  • Mike Tysons x 5 at school wall
  • Squats x 10 at other end of Bad Idea Hill

Mosey to start of Southside Cemetery (“big dipper loop”). 

  • Run to first path, 10 Heels to Heaven
  • Run to second path, 20 LBCs
  • Run to third path, 30 American Hammers (single count)
  • Loop back to start and repeat two more time

Mosey to Southside Cemetery “horseshoe loop”. 

  • 5 Burpees
  • Run Loop
  • 5 Burpees

Mosey back to start of Bad Idea hill, 10 squats, run to school, 10 Mike Tysons at top on the school wall

Run back to the best ice cream in Waxhaw.

Cross the bridge as group, mosey back to AO.

30 seconds left, 5 more burpees



I wanted to check out the Southside Cemetery this morning on my prerun to make sure the paths were in good condition.  I forgot about the speed bump on Arbor Dr. and had the pleasure of taking out both kneecaps before the workout even started.  Everyone worked hard this morning.  Bottlecap was looking strong and then started to show his age when he pulled his back while only running downhill.  Hopefully it’s just a pulled muscle and you will be back out soon.  Thanks Posse for escorting him back to the AO.  Everyone else pushed hard this morning, good to see Kid Rock out at more WUC posts.  I think the Southside Cemetery offers some good opportunities for future workouts that are car free.  Welcome FNG Hummingbird!  Thank you for the opportunity to lead on cool morning.


Bottlecap is OUT for Clinet Dinner tonight and needs a substi-Q. 

I’m sure Dancing Bear and his daughter are still collecting travel size shampoo and soap for shelters, keep em coming.

Stoplights in Champion Forest?

Not everyone packed up their station wagon and headed out of town with their 15 kids like Rubbermaid and so 7 PAX showed up on a perfectly crisp 45 degree Monday morning of Spring Break week in WUC.

5:15 am DCCS reviewed. Time to move, lots of ground to cover


Mosey to front of high school and circle up for a quick warm up:

1. 15 x SSHs IC

2. 15 x Imperial Walkers IC

3. Calf Stretches each leg 15 second

4. 10 x Merkins IC

Mosey across Cuthbertson to entrance of Champion Forest.

Run down Waynewood to intersection with Dobson. At alternating stoplights…. stoplights in Champion Forest?!?…. maybe YHC meant streetlights…

• 10 x Merkins

• 10 x Squats

If you continue down Waynewood or Dobson they intersect again in about .51 miles. Pax pair up and one partner goes down Waynewood while the other goes down Dobson until they intersect. The idea was a hard steady pace that wasn’t a sprint but not a mosey either.

1. 10 hand slap Merkins with partner when you meet back up at the next intersection of Waynewood and Dobson

2. Mary and pick up the six so we can all start the next .51 repeat together.

3. Rinse and repeat opposite directions back up to the other intersection of Waynewood and Dobson.

4. Total of 6 x .51 miles repeats completed

Mosey back to entrance of Champion Forest to the actual stoplight. Pick up six and fast mosey back to AO. I think everyone got around 6 miles with some 6.5+


The goal of the day was to try to get everyone over 5 miles if not 6 while getting in some speed work that wasn’t on a track. Champion Forest is a practically perfect .51 miles from every intersection symmetrical neighborhood so perfect for this type of workout… and a not on a track.

Great to see Ice 9 post at Ignition, I think it was his first time posting at this AO and he was really pushing the pace. Hollywood out front as always and there is a reason why Legal has a “Zoom” after his name.

Fellow cresters Dancing Bear and Zinfandel are getting faster and leaner and I think both got in 6 miles. Cobbler back out for a second week in a row and really pushing himself, great job.

Thanks for the opportunity to lead this AM.


  • Not sure, probably should read the Flash BB
  • Zinfandel on Q at Watchtower tomorrow

Carmel Rd. Park is Lookin Classy

Cool temps and low humidity were on tap for this morning.  Despite the excellent weather only 8 pax decided to post this morning.  Are there that many Cleveland fans that were up late celebrating?  Since moving to Waxhaw in early April YHC has been posting at #Flash on Mondays.  Carmel Rd. Park has been missed and YHC jumped at the chance to Q when asked by Bushwood.  This is YHC’s second time Qing at DMZ and Bushwood has yet to make the long and arduous 100 yard trek to attend.  #WasItSomethingISaid?  Arriving 15 minutes early (country roads are a lot quicker at 4:45am) the lot was empty except for this: Image and video hosting by TinyPic

Maybe Bushwood had shown up but after becoming frustrated by not knowing how to change a tire went home in shame, maybe he had gone for help, maybe he was leaving me props for my Q. #WhyDoesHeHaveTwoJacks? Whatever the reason, it was nice to see Carmel Park has classed it up a bit with the new addition.  YHC was sad to see the idling taxi cabs have moved next door to the church parking lot.


SSH IC x 20

MC IC x 15

IW IC x 20

The Thang:

Run from Carmel Rd. Park down Camilla to Carmel Middle School.  Stop at every driveway on the right for 5 burpees OYO.  (9 driveways = 45 burpees)

Circle up at the entrance to Carmel Middle School

TarHeels to Heaven IC x 15

Run from school entrance to end of Camilla.

20 LBCs or 20 Merkins at each side street.  Plank at end

Mosey to Morrowick intersection for 20 more Merkins

Mosey to Whitney Hill Intersection and partner up

P1 runs to end of called street and back, P2 does called exercise, flapjack

End of Morrowick:  Squats

St. Timms Ct.:  American Hammer

Gordonvale Pl.: 10 Merkins/10 TarHeels to Heaven/10 Merkins/10 Tarheels to Heaven, etc

Blaydes Ct.:  Flutter

End of Whitney Hill:  Squats

Run to top of Pepperdine Dr., 5 burpees OYO

Mosey down Fernbank through shortcut to back of ballfields (thanks Jambo).  Stop at school picnic tables.  P1 does 30 dips, P2 does LBCs, flapjack

AYG back to AO, 6:15 on the dot, 3.5 miles covered

No Announcements

Naked Moleskin:

It was great to be back at DMZ despite the low turnout.  Union County has some excellent workouts but the surrounding neighborhoods of Carmel Rd. are hard to duplicate.  DMZ always attracts a group of men ready to work. Today was no different.  Thin Mint is fast on all terrains, whoever has him on their BRR team did a good job of snatching him up quick.  Hamlet, Film Festival, Doogie, Iron Mike, Aquafresh, and Stalker were all there as well pushing the pace.  With the new territory, YHC did not know exactly what the mileage was going to be and we had to push it at the end to get back in time.  Iron Mike ran 2 miles in so he gets brownie points for covering 7.5 miles this morning.  YHC appreciates the opportunity to take the DMZ reins for a day and the willingness of the PAX to check out some new territory along the way.

The Mermaid Pulls the Numbers

With summer unofficially here now, the time to build and grow our weekly mileage is upon us.  A good  portion of Fast Twitchers are running the BRR and for those that aren’t, getting some good miles in never hurt anyone.  There is no sense in reinventing the wheel and Mermaid presented the pax a great out an back option a few months back.  A preblast was sent out with the instructions.  Everyone seemed to have read the preblast and that’s exactly what we did.


With the forecast calling for 70 degrees, chance of rain, and 98% humidity all signs were pointing to a low turnout.  It was definitely soupy out there this morning, not sure one towel on the seat is sufficient anymore until the fall.  YHC originally thought maybe RFYLers had taken over our AO when I pulled up to see 24 people.  It was a nice surprise to see such a good turnout that was ready to give it their all for 60 min.  That being said, #F3FastTwitch is definitely pulling the numbers lately, word must be out that it is the definitive place where all the cool kids hang.  No FNGs, no disclaimer, no warm up jog, no warm up, just go.  Mr. Brady, Turkey Leg, and Hairball took off (after Chelms started early).  Strong performances were also had by Alf, Pro, Haze, Beaker, (and I’m sure others that YHC doesn’t see on Strava) who all put in at least 7 miles on the Mermaid.  Also great to see self proclaimed “non-runners” like Voodoo consistently posting at FastTwitch, the dividends are paying off.  Everyone seemed to get at least 5.5 miles and with the out and back nature of the course there were plenty of opportunities to encourage the fellow pax and spur motivation.  Hopefully everyone was able to push themselves and load up on some extra miles for the week.  Welcome home Mermaid, who couldn’t resist the siren call of his course and the opportunity to test out the ol’ knee.

Base Mileage and No Shirt Tuesday

Several Fast Twitchers are or should be running BRR.  That being said, summer time is notorious for buidling base miles.  Work out gloves and shirts can stay home, no exercises tomorrow gentlemen.  70 degrees, 60% chance of rain, and 98% humidity is the forecast for tomorrow morning.  Deeeeelicous

The goal of base miles is to build a strong aerobic foundation. These comfortable, steady efforts are often called base miles because they form the “base” of a runner’s training program, and should account for 80 to 85 percent of total weekly mileage (with the other 15 to 20 percent coming from higher-intensity training). Physiologically, base miles are important because they boost conditioning, develop slow-twitch muscle fibers, increase blood volume and glycogen storage, strengthen connective tissue, and enhance the body’s ability to burn fat. yada yada yada


That being said, the plan is to borrow from Mermaid’s course (and preblast) from Feb. 1st with the goal of getting 6-8 miles out of everyone tomorrow.

We will start at SCMS and travel south on 51 to Charlotte Catholic High School.  Enter campus and continue down hill.  Enter parking deck and run up ramps to level 4 (target). Turn around and run the ramps back down.  Follow your route north on 51 back to SCMS.  When you reach Strawberry Lane, if there is time remaining, turn around and proceed south into oncoming pax.  Continue running until you must turn around for 0615 arrival at SCMS.  It is approximately 3.75 miles from SCMS to level 4 of the parking deck.  If you will not make it to the target within 29 minutes, turn around and begin return trip to SCMS at or slightly before 0543.  We will run on the south side of 51 (SCMS side) both ways except to cross to CCHS.  This will allow us to keep an eye on pax and offer encouragement as we will be spread out due to pace differences.

If the above is not of interest, get on the Q schedule and plan something else.  Reflective vests are recommended as we will cross Rea, 51, and Carmel a few times.  If you are running BRR this is a good time to train in the gear you are required to run in.

See you tomorrow morning.

April Showers Bring 4 Out

The perfect storm of excuses converged on Charlotte Catholic this morning; spring break, CRBR, “Italy”, and light precipitation.  That being said, nothing could stop the stars from aligning to give tribute to the late great Coach Dean by having 4 men show up in honor of his famed 4 Corners Defense heading into championship weekend.


Mosey down Little Ave. to the parking lot in front of Bonefish Grill

SSH x 23 IC (MJ)

Merkins x 15 IC

IW x 20 IC

Mountain Climbers x 20 IC


The Thang:

20 Merkins OYO

Up the stairs, run the top of the shopping center, down the stairs

20 Jumping Lunges

Repeat x 2 for a total of 3 sets


Mosey to the Parking Deck

20 TarHeels to Heaven

20 LBCs

run to middle staircase

5 burpees, run up middle ramps to level 2 staircase

5 burpees, run up middle ramps to level 3 staircase

5 burpees, run up middle ramps to level 4 staircase

5 burpees, run down stairs to benches in front of school

20 steps ups

20 Derkins

Repeat x 2 for a total of 3 sets

Regroup in parking deck

Flutter x 20 IC

Run to cones in middle of deck and back

20 Merkins OYO

LBCs x 20 IC

Run to cones in middle of deck and back

Freddy Mercury x 20 IC

Run to cones in middle of deck and back

20 Merkins OYO

3.0 Miles covered


Naked Moleskin:

Low turnout but great workout.  Centurion always attracts men who like to get it done with no excuses.

Bout Time: Bout Killed It, good luck trying to keep up with him.  Now that he is toboggonless, watch out, I think it was slowing him down.

Check Point: today was a great lesson on respecting your elders, lost sight of him on round two in the decks, he’s a machine.

777: the man can grind out a workout and get it done, great job

Well done everybody, have a safe and happy weekend, GO HEELS

Mountainbrook Bermuda Triangles

18 PAX came out this morning almost giddy with excitement at the thought of venturing into Mountainbrook.  So much so there was an air of disappointment when exercises were called prior to venturing off.

Warm Up:

SSH x 20 IC

Merkins x 15 IC

Imperial Walkers x 20 IC

Mountain Climbers x 20 IC

The Thang:

Mosey down Carmel towards Mountainbrook.  Stop at Mill Pond to collect the six.  Squats

Mosey down Mill Pond to the triangle of Mill Pond and Mountainbrook. LBCs

Bermuda Triangle.  3 points:

Johnny Cake and Mill Pond:  Hand Release Burpees x 10

Mill Pond and Country Ridge:  TarHeels to Heaven x 10

Mill Pond and Mountainbrook:  Lunges x 10 each leg

Rinse and repeat for a total of 5 sets, Swiper led his always original Over-unders to collect the six

Mosey to Haverstick and Mill Pond, Squats.

Diamond Merkins x 10, run to bottom of Haverstick

Jump Squats x 10, run to Haversack and Table Rock

Diamond Merkins x 10

LBCs x 26 IC

Mosey down Table Rock to Mill Pond, Plank

Mosey back to Carmel Rd. Park, 10 HR Burpees oyo

3.5 miles covered

Naked Moleskin:

Everybody exhibited strong work out there today.  Per usual, Rachel took off with Swiper and YHC’s goal became “don’t get lapped”.  DMZ always seems to attract a fast group of PAX and because of that the pace was definitely pushed today, well done.

We have a family friend that lives in Mountainbrook and every time we drive through there YHC thinks, “this could be a good workout area”.  Hopefully, the hills and terrain provided something a little bit different.

Thanks for the reschedule Bushwood


SOFAWIB tomorrow, “Probably the biggest workout in F3 history and the best Tuesday workout on Rea Rd. between Colony and 51” – Swiper

Pick 6 Thursday workout.  Meet at Ben and Jerry’s on Fairview.  6+ mile options, great for BRR training.

15 degree windchill and ice tans

14 PAX woke up feeling the soothing breeze of a warm summer morning and decided to work on their ice tans.

Warmup mosey of about 100 yards

SSH IC x 20
Merkins IC x 15
IW IC x 20
Mountain Climbers IC x 20

The Thang

Mosey across Elm on Elmstone to Thorncrest.  5 burpees OYO

Mosey to Summit Tree Ct.  5 burpees OYO

Mosey to Stonepath Ln.  5 burpees OYO

Mosey to Hawkeood Ln.  5 burpees OYO

Mosey to corner of Stonepath Ln. and Shining Rock Ct., run to first street light on Stonepath,
hand release tuck jump burpees x 10, run back to start, lunge jumps x 5, run to end of Stonepath, heels to Heaven x 10, run back to start, lunge jumps x 5

Repeat x 4 for a total of 5 sets

Plank, Flutter IC x 20, LBC IC x 20

Mosey to rock pile on Elmstone stopping at Hawkwood for 5 burpees OYO, grab a rock

Rock curls IC x 18
Triceps extensions IC x 18

AYG up Murderhorn to Thorncrest stopping at Stonepath for 5 burpees OYO and Summit Tree for 5 burpees OYO. Plank to regroup.

Mosey back to AO. 1 minute left, people’s chair with 50 single count air presses.

Total mileage about 3 miles.


Hard working group of PAX out there this morning. It was chilly and the goal was to keep moving, try a new area off campus, and hopefully stay warm. Rachel as usual took off and made the HR TJ burpee sets look easy. Cable Guy gave a strong chase while Van Pelt, and Blades were out there killing it close behind (extra respect). Margo, Scabby, Cheese Curd, Heartbreaker, Wild Turkey, Fireman Ed, Frehelys, Big Tuna, and Torpedo were also pushing hard. Everyone kept moving and stayed pretty compact. YHC appreciates the chance to lead such a strong group of men. #RebelYell was YHCs first post back in September and the workouts are always tough and everyone leaves a better man. #respect