Author Archive Gerber

A “Briarcrest” Workout?

I may be a site Q of Ignition but The Floater is my favorite Waxhaw site. Why?  It has everything.  It’s a sleepy southern town with a Main St., a burpee train, “city blocks”, residential areas, long flat straightaways, random parking lots, a pedestrian bridge, multiple big hills, a school (or two) and a cemetery.  The options are endless.  Plus, I’ve always thought there was something cool about running/working out in a town when it’s dark and shut down.  Downtown Waxhaw is also home of one of my favorite local burgers at Broome Street Burgers (the guacamole burger last week was on point) and my favorite ice cream at Brain Freeze Nitro Cream (formerly in the South Main St. BBQ location but now they have their “own” space next door).

The weather was perfect today.  59 degrees, clear skies, really no reason to not be here, none.

11 men made it out this morning. (same as in the Pursuit photo although they are claiming 12)

DiCCS were given (Disclaimer, Cell phone, CPR, Safety)

Mosey the .3 mile “church lap” which is the block that encompasses the Waxhaw United Methodist Church property.  This was also a preview lap for some of the upcoming workout.


  • Side Straddle Hop x 20 IC
  • Merkins x 10 IC
  • Imperial Walkers x 20 IC
  • Calf Stretch x 15 seconds, flapjack

The Thang:

Church Lap 4 Corners

  • Starting corner 15 Donkey Kicks on the wall along Church St. (this is when Recalculating exclaimed, “this must be a Briarcrest workout”)
  • 15 Merkins at the McDonald and Broad St. intersection
  • 15 Big Boi sit-ups at the Broad and Price St. intersection
  • 15 Squats at the top of the hill at the Price and Church St. intersection
  • Rinse and repeat x 4 total

Pickup the six when you’re finished

Mosey down Church St. across the tracks, past the skate park to the “Deer Crssing” sign at the bottom of Another Bad Idea (hereinafter, “ABI”)

  • 5 Mike Tysons, hard run up ABI to stop sign (this is when Recalculating asked for “air donkey kicks”)
  • 5 LBCs, hard run the rest of the way up ABI to the High St. (appropriate name) intersection
  • 10 Plank Jacks
  • Back down ABI stopping for 5 more LBCs at the stop sign on the way down
  • Rinse and repeat x 5 total

Mosey back to COT, 6:15 and some seconds am.



Today was more running that anticipated.  My goal is usually to stay around 2.5 miles to 3 miles for the PAX to have some running and just as much time for bootcamp exercises.  However, ABI can kind of be considered an exercise in itself I guess.

Why is performing donkey kicks a “Briarcrest” exercise as Recalculating exclaimed?  Is it because donkey kicks are great for both stability and toning?  Is it because they target your gluteus maximus which everyone knows is the largest of our three glutes muscles and comprises the bulk of our booty?  Are we bootylicous in Briaracrest? Are we known for our stable and toned butts?  I don’t know the answers to any of the rumors that are apparently swirling around Lawson but would defer to Recalculating for more info.

Everyone really pushed it out there today.  It’s great to see the PAX as a whole continue to improve.  The six get faster, the gap gets smaller, and the pax in general did a good job of staying together.  I was trying to explain to a new neighbor the other day why he needs to come out and not just hit the gym and it’s exactly the point above.  Everyone pushes everyone, regardless of level.  You’re not alone.  We endure and improve together.  The man you help and push today will be the man that pushes and helps you tomorrow. 

Thank you for the opportunity to lead today. 


  • Clyent Dinner is converging with Christ’s Closet this afternoon at 5:30pm at the white house on the Corner of New Town Rd. and Byrum Rd.  Great opportunity for some 1st, 2nd, and 3rd F
  • Glidah mentioned him coming out last fall but then falling off the wagon until Catfish EHed him back out.  It’s important to hold each other accountable and to reach out to guys who haven’t posted in while or should be out posting with us.  With the next few months of great weather there should be less excuses.
  • Carb Load and Deadwood are working on a workout/breakfast on Thanksgiving morning at The Floater if you are in town.  More details to come.
  • Turkey Bowl flag football also happening on Thanksgiving morning at Elon Park on Ardrey Kell Rd. in Ballantyne.  This should start after The Floater event so no conflicts. 

The Bushwood CC Long Course

10 years ago this week I was minding my own business on a final training ride the week before a half ironman.  As I was making my way down Joe Kerr Rd. a mini van crossed from one side of the Marvin Creek neighborhood to the other on Wheat Field Dr. without stopping at the stop sign and didn’t see me cruising along at 23mph on my race bike.  I ended up t-boning the minivan and blowing out their back rear window with my face.  My bike snapped in half and I ended up fracturing my face in three places, multiple ribs, my neck, snapped my collarbone, and ended up with shoulder surgery to repair a torn labrum.  A bystander pulled me to the sidewalk on the corner of Wheat Field and Joe Kerr while we waited for the ambulance.  Today was a return to the scene of it all….

12 men or 3 foursomes made it out for a crisp 5:30am tee time this morning. 

DiCCS were given (Disclaimer, Cell phone, CPR, Safety)

Mosey two laps around the parking lot to get the blood moving.


  • Side Straddle Hop x 20 IC
  • Merkins x 10 IC
  • Calf Stretch x 15 seconds, flapjack
  • Imperial Walkers x 20 IC

The Thang:

Mosey down the path from Marvin Elementary to Groves Edge lane

  • 15 merkins at every street light until the four way stop with Running Horse
  • I think there were 6 or 7 light poles

Mosey down Running Horse to Wheat Field Dr.

  • 20 squats at every street light until the intersection with Wheatfield
  • I think there were 5 total stops

Mosey up Wheat Field to intersection with Joe Kerr

  • 20 speed skaters at street light and at intersection
  • 40 total

On your six on the sidewalk at the Marvin Creek entrance where I sat 10 years ago.

  • 30 American Hammers in cadence

Mosey to intersections with White Tail Terrace

  • Run to end of cul-de-sac for 15 Burpees with “coupon” jump over
  • Run back to start for 30 gas pumps

Mosey back down Wheat Field to Running Horse

  • 5 Burpees with “coupon” jump over at the street light and intersection
  • 10 total

Mosey back down Running Horse to four way intersection

  • 20 Monkey Humpers at each light pole
  • 100 total
  • Circle back for six

Mosey back down Groves Edge to path back to the school

  • Alternate between 10 Merkins and 15 LBCs at every light pole
  • Cirlce back for the six

Mosey back to COT, 6: 15am on the dot.



Today felt like it took a while to get to Joe Kerr Rd.   A lot of Par 5’s out there today on the long course. Great course and very quiet out there in the morning.

Everyone really pushed it out there today.  Great to see The Knish back out after some Achilles issues.  I know a lot of us have dealt with that and I’m sure running 2.5 – 3 miles with jumping burpees was just what the doctor ordered. 

Welcome Spaulding!  He “just moved here” from Manhattan 3 years ago.  Thanks for bringing him out One Star.  Look forward to seeing you post again.

Everyone did a really great job of staying together, circling back for the six, and I hope the IPC exercises will only make you faster later this week.

Hope challenge is the month of September.  PAX share something they have struggled with and how they overcame that struggle.  Today I shared about my past struggle with drinking.  The early 2000’s were a rough time and the culmination of my life spiraling out of control.  Three DUIs, three treatment facilities.  Massive legal issues.  I was the poster child for what it looked like to be morally, spiritually, emotionally, and financially bankrupt.  Thanks to a divine interaction that I was completely unworthy of and one that still gives me chills to this day and the fellowship of AA I will be celebrating 12 years of sobriety next month on October 30.  If you are struggling with drinking or addiction please reach out to me in person or through a private message.  I’m happy to talk and listen.  I’ve been down the road and kicked to the curb more times than I can count.  I know what it’s like to be caught in the darkness and insanity and there is a lot of light, and a lot of life, and a lot of Hope, and perspective on the other side. 

Thank you for the opportunity to lead today. 


  • One Star dropped some perspective on us today:
  • We follow the habits of three groups:
    • The close
      • Who we see daily
    • The many
      • Who we see weekly
    • The powerful
      • Who we look up to an aspire to be
  • Great perspective for setting good habits for ourselves whether it be for self-improvement, working out, eating healthy, taking care of our family, etc.  I think it’s important to try and surround ourselves with people that are moving in the same direction in life with where we want to go or who we want to be as we are more likely to follow their habits and learn from them.

Everyone Loves a Good Redemption Story

F3 Waxhaw is no stranger to stories of injury-related workout tragedies.  Whether it’s the infamous “calf heart attack”, pulled back muscle, hurt shoulder, can’t get through a workout without visiting a porta-john, or a six-foot-high all black hidden speed hump we’ve all seen them.  Yet there are times when redemption comes along to make us all feel just a little bit better about the workout we now call F3 Waxhaw.

Redemption can take place.  Take for instance the 2016 UNC Tar Heels Basketball team.  They suffer a crushing loss in the national championship game from a last second three pointer.  Fast forward to April 2017 and their redemption story is complete in Glendale, Arizona as they cut down the nets as National Champions.  Nothing could be sweeter.

Take the 2007 New England Patriots.  Perfect season, team of destiny? All of America is rooting for them.  Nothing can stop them, right?  Total gut blow loss to the Giants in the Super Bowl XLII.  One they probably still cry themselves to sleep about.  Don’t even think about mentioning the name David Tyree in New England.  Fast Forward to the 2011 season and redemption can be theirs with another Giants matchup in the Super Bowl XLVI.  Perfect redemption story as they stop Ahmad Bradshaw from making a 6-yard game-winning touchdown with 57 seconds left in the game, Patriots WIN and Tom Brady, NOT Eli Manning is named Super Bowl MVP.  Redemption is theirs!

May 17th, 2019 I was pre-running at 5:00am before my Floater Q when I took a turn down Arbor Dr.  It was dark, I was running on the left side of the road and I totally bit it on a nasty beast of a road hump.  Took two huge chunks out of my knee that are still scarred up and 3 months later I still can’t kneel on my right knee without pain.  Could today, August 22, 2019 be my redemption story?  Could I, with the PAX’s help, come face to face with the Arbor Dr. beast?

18 men and 1 half man made it out to downtown Waxhaw this morning.

DiCCS were given (Disclaimer, Cell phone, CPR, Safety)

Mosey across Main St. to the Cupcake Queen parking lot to circle up


  • Side Straddle Hop x 20 IC
  • Merkins x 10 IC
  • Imperial Walkers x 20 IC
  • Calf Stretch x 15 seconds, flapjack

The Thang:

Mosey to the side of South Main Street BBQ

  • Run down S. Providence St. stopping at the 4 side streets and stop sign at McCain St. for 15 Merkins, 75 total.
  • Circle back for the six

Mosey to Wall on the side of South Providence School

  • 10 Mike Tysons on wall
  • Run Bad Idea hill to cemetery
  • 20 Squats
  • Run Bad Idea hill back to school wall
  • 10 Mike Tysons
  • Run Bad Idea hill back to cemetery
  • 20 Squats
  • Circle back for the six

Mosey to cemetery for quick speech on not taking life for granted and living each day to the fullest. PAX seemed motivated and fired up after hearing these words.

  • 30 LBCs
  • 10 Burpees
  • Run to death trap speed hump for 20 Monkey Humpers
  • Run to stop sign at Old Providence Rd.
  • 20 Squats
  • Run back to death trap speed hump for 20 Monkey Humpers
  • Run back to cemetery
  • 10 Burpees
  • 30 LBCs

Mosey to top of Bad Idea hill

  • 20 single count speed skaters
  • Run Bad Idea hill to school wall
  • 10 Mike Tysons
  • Run Bad Idea hill back to cemetery
  • 20 single count speed skaters
  • Run Bad Idea hill back to school wall
  • 10 Mike Tysons
  • Circle back for the six
  • Plank

Mosey to start of S. Providence St.

  • Run up S. Providence St. stopping at the 4 side streets and stop sign at South Main Street BBQ for 15 Carolina Dry Docks, 75 total.
  • Circle back for the six
  • Plank

Mosey back across Main St. to the AO, few minutes left.

  • 20 American hammers
  • 10 Big Boy sit-ups
  • 20 American hammers (single count)
  • 10 Big Boy sit-ups
  • 30 American hammers (single count)
  • 5 Big Boy sit-ups



Redemption was in the air today, how sweet it is!  Everybody, myself including conquered the Arbor Dr. speed hump beast.  Not only did we tame the dragon but we totally mocked it with our Monkey Humpers butt shaking in its face.  Now I know how Tom Brady felt after finally defeating Eli Manning in Super Bowl XLVI.

In all seriousness most of us have had our struggles with injuries over the years and it’s tough to not be out there in the gloom with everyone else.  If you are healthy take time to enjoy the suck of being out there and if someone has been out for a while reach out and encourage them to come back out because it’s not always easy to come back after taking time off.

Bad Idea hill really sucks and felt worse than normal today, maybe it was the humidity. Everyone did a great job pushing though the workout and staying together.  There was a nice breeze when we made it to the cemetery and I hope everyone enjoyed the temporary break from the soul crushing dead air.  I have to give credit to Bread Bowl for coming out to what he had to know (unless his dad didn’t tell him) would probably be a run heavy workout.  Keep pushing and coming out little man.

Thank you for the opportunity to lead at what is actually my favorite sight location. 


  • TONIGHT – Clyent Dinner is moving tonight only due to school event at Cuthbertson.  It will be located at the largest of the 16 Lawson clubhouses.  2306 Lawson Drive. Starts same time at 5:30pm and post workout hoppy hour will still be taking place!
  • Take group photos to send to marketing after every workout and send to directly Zinfandel
  • 8/24/19 – THIS Saturday F3 WUC Adopt-a-Downtown Waxhaw Clean Up sponsored by F3.  8-10am and park at the church where we meet for Floater (Waxhaw United Methodist Church).  Bring rakes, dustpans, backpack blowers, and people.
  • 9/2/19 – F3 Waxhaw convergence at Cuthbertson High School.  Sign up link on GroupMe to help with all aspects of the convergence.
  • Goodfella is probably still concerned with everyone staying hydrated with the heat and humidity.  Please hydrate and hydrate often.  If concerned, scared, and unsure of your current hydration status please send pictures of your urine color directly to him for analysis (multiple pictures throughout the day is not only acceptable but encouraged).

Burpees and Mike Tysons are like Peanut Butter and Jelly

DiCCS (Disclaimer, Cell phone, CPR, Safety)

15 men made it out this morning 

Mosey to towards Middle School and stop near bus area to circle up


  • Side Straddle Hop x 20 IC
  • Merkins x 10 IC
  • Imperial Walkers x 20 IC
  • Calf Stretch x 15 seconds, flapjack
  • Merkin into upward dog, hold for 10 second then transition to downward dog for 10 second
  • Extend left leg forward in lunge position with right leg back, hold arms above head for 10 second then twist right elbow to left knee and hold (This probably has a name but I’ll defer to our in house yoga expert Goodfella)
  • Flapjack the above

The Thang:

Mosey to the front of the Middle School

  • 1 Big Boy sit up, 4 single count American Hammers
  • Increase by 1 and 4 until we get to 10 Big Boy sit ups and 40 single count American Hammers

Mosey a few feet to the benches in entrance way of school

  • 20 Derkins, 20 Dips, 20 Step ups
  • Run a lap around the entire front parking lot (no half laps here)
  • Repeat 2 more times
  • Group elbow plank for 1 minute

Mosey towards Globe, stop halfway to regroup and circle up

  • 20 Heels to Blue Heaven IC
  • 20 LBCs IC

Mosey to Globe and stop.

  • 5 Mike Tysons
  • Run to first light pole for 5 Burpees
  • Run back to Globe for 5 Mike Tysons
  • 5 Burpees at 1st light pole, 5 Burpees at 2nd light pole
  • Run back to Globe for 5 Mike Tysons
  • 5 Burpees at 1st light pole, 5 Burpees at 2nd light pole, 5 Burpees at 3rd light pole
  • Run back to Globe for 5 Mike Tysons
  • 5 Burpees at 1st light pole, 5 Burpees at 2nd light pole, 5 Burpees at 3rd light pole, 5 burpees at 4th light pole
  • Circle back for the six and complete the final sets of Burpees, some got in an extra 5, 10, or 15 Burpees

Mosey to bottom of High School Parking Lot Hill

  • AYG to top of hill, 10 Merkins
  • Mosey to bottom of hill to COT, 10 Merkins
  • Still have 60 second left so Plank on elbows until 6:15



Dana asked me last Friday if I would Q the great Camel Dromedary today.  I’ve learned by now when asked you should say yes.  Also, I really like the Marvin Ridge campus and it has a lot to offer.

I’ve been dealing with a calf issue like 50% of the PAX seem to be dealing with right now so I wasn’t planning on doing a lot of running.  Deadwood seemed disappointed before we started on that plan – sorry.  My watch said 2.55 miles so hopefully everyone got in at least 2 miles.

Is anyone in WUC good with physics?  I wonder if there is any correlation between height and the speed of a burpee because I have never seen someone complete 60+ burpees as fast at Goodfella this morning. Way to kill it, encourage others, and circle back for the six.

I did something similar with Burpees and Mike Tysons at Clyent Dinner a few weeks ago.  I thought it was horrible because of the heat and humidity but today seemed to suck just as much.  Maybe having the Burpees and Mike Tysons and the end of the workout makes it worse than if they had been at the beginning. Or not, who knows

Pretty quiet for the most part today but everyone really pushed it, worked hard, and we stayed together for the most part.  Great job everyone

Thank you for the opportunity to lead.

Also, I saw this in another backblast recently and thought it worth repeating:

“If you know someone going through a tough time, don’t ask them if there is anything you can do. That’s a thoughtless gift card that never gets cashed in. You need to show up and serve them somehow, even if it means getting treated like a servant.”


  • Take group photos to send to marketing after every workout and send to directly Zinfandel
  • Bushwood CC is having their HARD launch this Tuesday, August 6th at Marvin Elementary.  Watchtower will be converging for this HARD launch so Bushwood CC at Marvin Elementary is the ONLY game in town next Tuesday
  • F3 Dads this Saturday at 9am at Dogwood Park.  Bango on Q.  Bring your 2.0s out for a great time with donuts at Dunkin afterwards.
  • Waxhaw Elementary needs YOUR help this Saturday from 8-11am.  Please sign up here to help out, especially if you can run a pressure washer:!/showSignUp/508094bafae23a7f94-sprucing
  • Saturday, August 24th is Adopt-a-Downtown Waxhaw Clean Up sponsored by WUC F3.  8-10am and park at the church where we meet for Floater (Waxhaw United Methodist Church).
  • Goodfella is concerned with everyone staying hydrated with the heat and humidity.  Please hydrate and hydrate often.  If concerned, scared, and unsure of your current hydration status please send pictures of your urine color directly to him for analysis (multiple pictures throughout the day is not only acceptable but encouraged).

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

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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.