Author Archive Goodfella

Out of a Comfort Zone at Ignition

YHC agreed to Q Ignition (for the first time!) a couple months ago when Hollywood told me he would sign up to Q at Dromedary in return. Little did I know the IronPax Challenge would be planned, and would flat wear me and the Pax out on Saturday. After a day of rest/recovery, it was time to plan a Weinke with a 4-mile minimum. It needed to be challenging so here we go…

That Thang:
Take 1 “Pre-Run” lap and route around the entire Campus as a warm-up with various exercises. We did:
•20 x SSH at Transporter’s Shed (more to come on the Shed)
•20 (Very) Low Slow Squats at the circle
•20 Peter Parkers near the Student Driver cars
•20 LBC’s in front of the Middle School

Mosey back to the start and do a Fly-By past the Flash Pax getting ready to launch. To the long pathway for some Suicides, hitting each of the (9) light poles, doing (5) Merkins at each. (We covered ~1.9 miles here). During the Suicides, one Pax (Zinfandel) disappeared into Transporter’s Shed for quite a while. Circle back for the Six…People’s Chair at Transporter’s Shed. Upon completion, another Pax (Gerber) said he would meet up with us in a bit. Now 2 Pax visited the Shed? Rough weekend of drinking for the boys, I guess.

Mosey back to Circle for “Down & Back”:
•Down = 20 Flutter (IC)
•Back = 20 Plank Jacks (IC)
•Down = 15 Flutter (IC)
•Back = 15 Plank Jacks (IC)
•Down = 10 Flutter (IC)
•Back = 10 Plank Jacks (IC)
•Down = 5 Flutter (IC)
•Back = 5 Plank Jacks (IC)

Mosey to the Football Lot for:
Tyson Ladders across Lot, curb to curb. Also do (2) Burpees at each of the (2) lights in the middle of the lot every time you passed them.
7 x Mike Tysons + 4 Burpees
6 x Mike Tysons + 4 Burpees
5 x Mike Tysons + 4 Burpees
4 x Mike Tysons + 4 Burpees
3 x Mike Tysons + 4 Burpees
2 x Mike Tysons + 4 Burpees
1 x Mike Tysons + 4 Burpees

5 minute warning went off and Zin started to panic that we wouldn’t get back to COT in time. Better Hustle! Got back about :30 late but plenty of time for Name-a-Rama!

Besides Bushwood (new site) and Clyent Dinner on Thursday Nights (my date night…can’t do it!), Ignition is the only regular morning workout I have not Q’d until today. It was a bit of a mental grind for me since I don’t love running for an hour more than once per week, which is typically taken at Pursuit (right outside my door in Millbridge). I have done Ignition only twice previously so I need to thank Hollywood for challenging me to get out of my comfort zone and Q.

We covered ~6 miles today and it was not easy, especially the Suicides portion. I appreciate the Pax coming out today to support me and push themselves to start the week. We are blessed to have such great AO’s in Waxhaw, and Cuthbertson is The Mothership (4 separate workouts here/week!). It’s always a privilege to lead and I look forward to another Ignition Q again soon.

South of the Border!

A couple of weeks ago, Cobbler put out a plea on Slack looking for Q’s for The Arsenal in Indian Land, SC.  YHC attended a Rockwell Q there a few months back, and this AO is awesome. Three schools all in one location, plenty of area to roam, and only 10 minutes or so from Millbridge (which now hosts 2…yes, 2 workouts a week with Pursuit and Commitment!).

This would be a great opportunity for someone from the newly-formed Waxhaw Region to step up…so that’s what happened.  Q accepted! Time to spread the word, prepare the Weinke, Cross the Border and try to crush our F3 Brothers to the South!


10 of us showed up today to a low-60+ degree temperature, including 3 of us from Waxhaw (YHC, Rockwell, and YHC’s son, Hawkeye).  With a good feel for the AO after visiting Google Earth and a visit yesterday, the Weinke was strong, so the music needed to be as well…80’s Rock!  Let’s get rolling…

Short Warmup around the front lot of the Elementary School…Circle up for:

  • SSH x 20
  • IW x 20
  • Plank Jacks x 15
  • Peter Parker x 10
  • A little stretching to include Upward/Downward Dog, Calf Stretch

Need to point out and recognize that one of the strong and loyal SOB/Arsenal Pax, One Niner, showed up today even though he is on the IR with a foot injury.  He came with his Cruiser Bike + Headlight so he could get some cardio in while we all ran around, but would jump off the bike and do the exercises with us when it was time. Incredible commitment and creativity, brother!  It was awesome to see and I will be sharing this with the WaxPax so we can incorporate into our M*A*S*H Unit.

Grab a wall out front for a new & improved exercise called the “Merkin-Donkey-Derkin”.  Pretty self-explanatory but we need to come up with an actual name for it (like “Awful” or something like that).  YHC introduced the “Donkey-Derkin” at The Floater recently, and it wasn’t received well, which tells you it was hard! Here is how the new & improved version goes:

  • Get in Plank Position
  • Do a Merkin, followed by a Donkey Kick/Balls 2 The Wall, Do a Derkin, Reset to Plank
  • Repeat this awful exercise (10) times on my count
  • Done!

From the sounds YHC heard, this was something “special” that needs to be stolen by others and used again soon. 

Long mosey to the front of the Middle School Circle (via Bus Route). Quick directions to Partner Up for some Core Work:

  • P1 (150) Flutters (every 2 is 1) / P2 run around the island
  • P1 (150) LBC (Civilian Count) / P2 run around the island
  • P1 (150) Freddy Mercury’s (every 2 is 1) / P2 run around the island

Mosey to the High School Parking lot, but on the way take a pit stop for some Incline Merkin Ladders on the curb.  Start at 1, work our way up to 10.  Brutal! Done!

Mosey over to the High School Student Parking Lot for “4 Corners/Starfish”.  Here is how it went:

  • 5 x Big Boy Burpees in Middle after returning from each corner.

Note: Big Boy Burpees = 1 Merkin during the 1st Burpee, 2 Merkins during the 2nd Burpee, 3 Merkins during the 3rd Burpee, 4 Merkins during the 4th  Burpee, 5 Merkins during the 5th Burpee. Repeat 4 times! Smoked!

  • 20 x Squats
  • 20 x Bomb Jacks
  • 20 x Mary Catherines 
  • 20 x Jump Squats

Only 7 minutes remaining…time to skip the planned trip to the Football Stadium Stands where we would have done some more work!  Mosey back to the Elementary School via the Bus Route, stop at the wall when YHC realized some Pax were worn out.  (50) Air Presses.  Done!

Mosey back to ES for the “Cube of Pain”…a silly rubber ball/hexagon/octagon/many-a-gon with various exercises written on it. I think we did:

  • 15 x Jump Squats
  • 20 x Merkins
  • 15 Jump Tucks
  • Something else I can’t remember. 
  • DONE!


It is always great to get out of our comfort zones, try something/someplace new, workout with Pax you don’t normally work out with, push each other, and walk away with satisfaction knowing you prepared a solid workout that challenged your brothers (and your son!). It was an absolute privilege to cross the Border to lead today a great group of guys in Indian Land, SC.  Thank you to Cobbler for throwing the opportunity out there, and thank you to the men who posted and supported my Q.  Especially Rockwell, who HC’d this week and showed up (unlike others who HC’d and didn’t…you know who you are!).

Welcome to our FNG, “Janitor”, who has 4 kids and does much of the dirty work at home. We also couldn’t agree on a name that matched his background, so Janitor it is!  I look forward to leading at The Arsenal again in the future, fellas. We just need to find/plant some lifting rocks/cinder blocks around that campus somewhere!


  • Isabella Santos Race with Speed For Need on 9/28
  • Waxhaw Region Launch/Convergence on Labor Day. Cuthbertson High School in Waxhaw.  All 3 F’s happening. 7am – 8am Workout. 8am – 9am Coffeeteria + Christ’s Closet donations. 
  • One Niner took us out in Prayer!

Breathing Through a Straw at Watchtower

Somehow, long ago (not sure when) I was put on the schedule to Q at Watchtower today. I think back to the days of Watchtower at Weddington HS (RIP!), and in Wesley Chapel at the Target Shopping Center (RIP!). How could one workout have 3 separate locations in the past year? Well, Newtown Elementary has turned out to be a great AO, as evidenced by the (21) Pax who decided to see what YHC had in mind.

We knew it was going to be a nasty sweatfest at Watchtower today, but didn’t think it would be as bad as it was. The plan was typical…Speed + Strength + Core, but the Speed portion may have suffered a bit at the hands of Humidity today.


Bluetooth Speaker on…F3 Playlist updated and ready to roll with the familiar “Rocky” theme to start, followed by plenty of AC/DC, Queen, The Doors, Journey, and Recalculating’s favorite NJ Bon Jovi! Let’s get this rolling, fellas.

Long warm-up lap around the front of the school and back to the lot. In the lot we did:

  • (20) SSH IC
  • (20) IW IC
  • (20) Plank Jack’s IC
  • Quick Upward + Downward Dog Stretch, Runners Pose + Prayer Twist
  • (15) Peter Parkers IC

Mosey to the front driveway for the beginning of what would suck for the next 38 minutes. At each stop sign (2) and light pole (4) do the following:

  • (10) Jump Squats + (5) Jump Squat Twists

Most of us felt the quads burning after (60) Jump Squats and (30) Jump Squat Twists…a new sequence for YHC.

Mosey to the Flag Pole and Circle in front of the school for…Merkin Ladders! Start at (10)…work down to (1). Brutal.

Mosey to the wall for:

  • People’s Chair
  • Alternating Leg Extensions
  • (10) Mike Tysons

Mosey to the side of the school and the Bus Lot. Partner Up for:

  • P1 (150) LBC’s / P2 Run to middle of buses + (1) Burpee
  • P1 (100) Heels-to-Heaven / P2 Run to middle of buses + (1) Burpee
  • P1 (50) American Hammers / P2 Run to middle of buses + (1) Burpee
  • Done!

Mosey to the Track for (1) full lap. At each corner do (10) Dry Docks.

Mosey to the Hill next to the track for “7’s” consisting of:

  • (6) Merkins at bottom
  • (1) Burpee at top…and so on, and so on!
  • Done!

At this point, it was pretty clear we were all smoked from the humidity, and sucking wind. Great work pushing through it, fellas.

Mosey to the parking lot for one last set of exercises. Jack Webbs!!! Typical Merkin + Kneeling Air Presses from (1)/(4) up to (10)/(40). Done!


It is always a privilege to lead, and the F3 Waxhaw Region has some awesome guys coming out to workouts day in, and day out. I’m amazed and encouraged by the consistency of the Pax, which makes me realize I can always step up my game and not make excuses for skipping a workout. The fitness and intensity level has increased so much, and it’s evident to all who post in Waxhaw. Even “the Six” isn’t much of a Six anymore, and there was not much gap left today between the Gazelles and Six. Nice job, fellas.

We have a great opportunity and blessing to lead more men to F3 to experience all that is good and right when men get together for some Fitness, a lot of Fellowship, and mix in some very important Faith component. I challenge the Pax to dig deeper, search your heart and soul for the purpose God has put on your lives. Imagine what could be for our families, our workplace, and our community if we put the same intensity and focus on preaching the Gospel without ever saying a word, as we do in workouts! We all have a chance to impact someone with a kind word, showing an interest in someone, asking one more question after “How are you doing?”, and encouraging your brothers to tighten up in all areas of their lives.

I’m always up for talking through overcoming my own life challenges and obstacles to become a better husband, father, brother, leader with anyone who needs to. This is still a work in progress and I fail everyday, but we need to make our Misery our Ministry and help our brothers out. Keep working hard, fellas!


  • F3 Dad’s Camp this weekend.
  • F3 Dad’s will still take place at Dogwood Park on Saturday for those not able to attend Dad’s Camp.
  • F3 Waxhaw Region Launch on Labor Day. All hands on deck to pull this off!
  • Prayers for Credit Score’s mom as she awaits the results of testing. God Bless her, brother!
  • YHC took us out in prayer.

The Burdens of Weight at Dromedary

We all need to change things up from time to time to get out of our Q comfort zone. After almost 3 years of F3, it’s easy for YHC to plan the same Speed + Strength + Core workouts that seem to be appreciated by the Pax. Well…at least YHC enjoys them, and I try to stick with my “Dolphin”. Sometimes it’s good to feel uncomfortable, to push through a challenge, and grow as a man. Today would be one of those days for YHC and my 14 brothers who were courageous enough to get out of bed when many others either did not, or are unable. Let’s go!


After a quick Warm-up to the rock pile, every Pax would grab a LIFTING ROCK (some didn’t adhere to the direction). YHC grabbed one of the Cinder Blocks in hopes of some others doing the same. No dice! I recommended a Cinder Block again…still no takers! Sheesh. Mosey with your Pebbles Rocks up the driveway to the front of the school. Boy, this Cinder Block is heavy!

Circle up with your Rock/Cinder Block for a little dynamic stretching for what was about to come. Stretches included:

  • Bent over Hamstring/Back Stretch
  • Right Arm across the body for shoulder/flap jack
  • Right Arm over head for tricep/flap jack
  • “Huggers” a.k.a. the Michael Phelps stretch
  • Yoga Stretch sequence of Upward Dog/Downward Dog/Runners Pose…repeat. Done!

Now grab your rock for (25) Bicep Curls (IC)…drop the rock and run a hot lap.

Rotate one place to your right, grab the rock for (20) 3-count Bicep Curls, starting in the Up Position…drop the rock and run a hot lap.

Rotate two places to your right, grab the rock for (20) 3-count Bicep Curls, starting in the Down Position…drop the rock and run a hot lap. Done!

Mosey to the side Driveway with your rock for Suicides. After running to each of the (3) light poles, come back to your Rock for (10) Overhead Presses. Upped the count to (20) after the last 2 runs.

This was about the time that YHC (and everyone else) realized that Gerber was making us all look like snails, and he was Turbo! The humidity didn’t affect Gerber, but if it did, he definitely didn’t show it. Nice work, brother. “That Snail is FAAAAAST”!

Grab your rock and mosey to the Globe. At the Globe, circle up again for:

  • (20) Flutters w/Rocks overhead. When finished, backward run around the Globe
  • (20) Bench Presses with the Rocks. When finished, side shuffle around the Globe, facing opposite direction at the 1/2 way point. Done!

Mosey to tennis court benches for (20) Step-ups with your Rock. Ouch! Done!

Mosey to Speed Bumps…partner up for:

  • P1 (100) Tris / P2 Run to other speed bump 
  • P1 (100) Curl-to-Press / P2 Run to other speed bump

Done! 5 minutes left…mosey back passed the buses and return the rock. Half way there, it was clear we all YHC needed a breather after carrying the Cinder Block the entire workout. Stop for:

  • (5) Merkins (Civilian Count)
  • (5) Wide-arm Merkins (CC)
  • (5) Diamond Merkins (CC)
  • (5) Merkins (CC)

Now, return your rocks and head back for COT. Done!


As usual, the Dromedary Pax worked hard today, A shout out to Garbage Plate for showing up 2 days in a row even though his dad, Pocahontas, is out of town. He’s 16, fellas! Let that sink in. What are your excuses? Also good to see Bratwurst’s 14 year old 2.0, “Howie” out there today!

A Happy Birthday to Endo, who turns 45!

Great job by Mad Dog and Dasher in showing up today as part of the WUC “M.A.S.H. Unit”. Both knew they were not at 100% with injuries, but worked hard even at a slower pace than usual. That’s what it’s all about. We never quite feel “100%” in life, but at Fathers, Providers, Leaders we need to show up EVERY DAY and perform. It’s the expectation God has put on us as men and we need to work through our tough times.

So…the title of this BB is “The Burdens of Weight” for a reason. While having my (almost) daily Coffeteria with my wife on our porch when I return from F3, we talked about how carrying that extra weight around today felt awkward/hard/annoying/frustrating/etc. (at least for YHC). It was hard carrying that weight, and I believe every man felt the same way today. That’s why it’s important to remember that we are blessed to have our brothers of F3. We don’t have to carry the “weight” or burden of life on our own. We have each other’s back and God does as well. He is the one who lifts our burdens, and that’s enough.

“I am not able to carry all this people alone; the burden is too heavy for me” Numbers 11:14 ESV

When Lazy Boy asked me if he could help me out by taking the Cinder Block during our final mosey to the rock pile, I told him, “No, I’ve got it for now”. I wanted to finish what I started and with the rock I started with. It was a burden though, and when we got to the breather of Merkins (some breather, huh?), I asked him if he would take the Cinder Block for me. He did…all I had to do was ask. This is symbolic by design, and what God put on my heart today! Don’t be like me…ask for help, or at least take it when someone offers.Thanks for your help today, Lazy Boy! I definitely needed it.


  • Q School this Saturday. 6-7am workout at Cuthbertson Middle School. Coffeteria/Discussion at Chick-Fil-A in Wesley Chapel immediately after. Nice job by Posse for pulling this all together.
  • Mad Dog announced he is looking for someone to step up to be the new Site Q with Rubbermaid at Commitment (Saturday mornings at Nesbit Park).
  • There may have been another announcement or two, but I can’t recall them right now!

Thanks to OneStar for taking us out in prayer today.

Keep working hard, fellas. And let me know if/how I can help you in any way (and be helped)!

Iron Sharpens Iron!

Burpees & Broga

13 Men decided it was a good idea to run around Downtown Waxhaw, knowing some Burpees and Broga would be on the Weinke due to some creative marketing yesterday by Zinfandel and Deadwood. Seeing the video of a dude break the World Record by doing 4,600 Burpees in 12 hours was inspiring, so Burpees needed to be done today. Deadwood also requested some Yoga, but was a no-show at the start. It had been a while since YHC led at The 87th Best Site in all of Western Union County, but it’s always fun to explore our great little downtown.

The customary playlist was created while preparing the Weinke (for those who are new(er)…music is heard at every one of YHC’s Q’s), but didn’t realize the timing of the songs would work out so perfectly. More to come…

Warmup lap around the Co-Op building, back to the Church area for:

  • (20) x SSH (IC)
  • (20) x IW (IC)
  • (20) x Low Slow Squat (IC)
  • (20) x Peter Parkers (IC)

Hold a plank after PP’s, explain that we would do some basic Yoga/Fluid Stretching moves in honor of no-show Deadwood! Here is what we did:

  • Upward Dog…quick pushup into…
  • Downward Dog…calf stretch, Flap Jack
  • Right Leg up…swing through to Runners Pose
  • Prayer Twist from Runners Pose…back to Plank
  • Repeat sequence on other side…Done!
  • You’re welcome, fellas. We all need stretching!


Mosey over to the Bike Depot wall for a new (to YHC) move simply called “Donkey Derkins”. Pretty self-explanatory, but a 3-part move starting in plank. Part 1 is Donkey Kick…hold in “Balls to the Wall” fashion, Part 2 is the Derkin, Part 3 is the “Reset” back to Plank. YHC had planned to do (20) of these, but after about 4 or 5, it was apparent these were tougher than expected (required some coordination, but in time I think it can be a good move).

Mosey over to Dream Chasers Brewery under the tree. Partner up with someone of opposite strength/speed…at least that was the plan. Everyone in attendance was strong and fast so it quickly turned into the normal partner workout, with 3 different “Ups” on the menu. Here is what we did:

  • P1 (150) Knee-ups / P2 runs to stop sign and back
  • P1 (100) Step-ups / P2 runs to stop sign and back
  • P1 (50) “Get-ups” (standing, then drop down, back rolls on the ground, back to standing position, jump like final step of a Burpee) / P2 runs to stop sign and back.

At about the point of the Step-up portion, in rolls a black pick-up truck (another “Up”), and out jumps Deadwood. Huh? Well…he wasn’t wearing his Yoga Pants so maybe that was the plan all along? Either way, it was good to see him and he joined YHC and Carb Load as the 3-legged stool.

Mosey over to the stop sign next to Dream Chasers and quick direction on what was next. Partners stay together as a team and complete (5) Burpees at each street light for the ~.50 mile run down to the next stop sign. 11 Lights in total or (55) Total Burpees. At the Stop sign, Mary until the Six is in. On the way back, we did (10) Merkins per light for 11 lights total or (110) Merkins total. We will all admit, the humidity was so brutal that we were all gassed during this out and back. Nice work pushing through, fellas!

The 5-minute warning went off so it was time to hustle back to the start. The plan was to do another round of partner work using the Foot Bridge, but it’s not a bad thing to run out of time especially when you’re spent and struggling. Circle back up at the Church, and break out the “Cube of Pain” (a rubber cube my kids bought me from the Dollar Store that has many different exercises on it…roll it and see what happens). We did:

  • (20) Merkins (didn’t we do enough Merkins already?)
  • (15) Jump Lunges
  • 30-second rest…Nope…roll again
  • Water Break…Nope…roll again
  • (20) Burpees…well, nobody was buying what the Q was selling…Time was up!


Great work by the 12 guys who allowed me the privilege of leading today. Thank you to Zinfandel and Deadwood for leading this site and asking me to Q. 3 years into F3, I don’t Q as often as I once did, and I normally run Pursuit in my neighborhood on Thursdays when I can. It was fun today, fellas.

A shout out to Shake & Bake for his encouragement today. Twinkle Toes is relatively new to F3 and called out the fact that Shake really helped him through today’s beating with his encouragement. That’s what it’s all about, fellas. We all need to be built up and supported at F3, and in life, so let’s not forget our Bigger Purpose here. Many of us have been the Sad Clown before (some may have been blessed to never be one) and even though we think our brother is OK, he may not be. Pride is something men struggle with and we know it comes from insecurity. Don’t be afraid to reach out to a brother if you need support, or just ask a brother, “How are you doing?”. The “Whetstone” is real, and we all need to sharpen each other.

Whetstone: (Iron Sharpens Iron!)

On a personal note, I’ve done some soul-searching and introspection lately. F3 has been an incredible organization and part of my life the past 3 years, and it truly has changed my life in many ways. Not only me, but my family.

F3 in Waxhaw has seen TREMENDOUS growth, and it got somewhat overwhelming to me with all the changes and new blood infusing new energy into the group (and new Craziness too…you know who you are!). It was easier for me to fight the change and not fully embrace the Craziness of the Playhouse and GroupMe, and the banter, call-outs, etc. Some time away while working through a hip issue, business with coaching 2 teams from Feb-May, and a trip to Italy for 10 days gave me a lot of time to re-evaluate. I shared this with our brother, Mad Dog, recently when we got together in Raleigh for dinner and an F3 workout the next morning, and he helped me see some things I had not seen.

I’m closer to 50 than I am 30, and it is apparent to me that as a leader I need to embrace the ways and mindsets of “my younger brothers” at F3. Maybe you’re not all “Millenials”, but close to it! At least most of the Pax don’t act like the Millenials we hear about. Most!!! Mad Dog said something that really stuck with me…“You need to meet them where they are” as a leader. Dang! Right between the eyes. He was right, which is why I consider him one of my most trusted brothers in my life right now. He opened my heart and mind up and now I am more at peace with the Craziness of F3 WUC.

I may not engage in all the Playhouse fun as much as others, but I believe our growth happened in spite of guys like me not initially embracing the changes. We still need to keep the core principles of F3 in tact, but what works for other Regions may not work for WUC, and vice-versa. I’m honored to be part of F3, this Region, and to lead however God and the F3 Pax calls me to lead. We all have our individual strengths, and we need to embrace those. Thanks for making me a better leader and man, and for allowing me to share this stuff. I’m a pretty transparent guy, and my hope is that others will share some things with others when it’s on their heart.


  • Site Q School on 7/13/19 at 530am at Cuthberston Middle
  • Q School on 7/20/19 at 530am at Cuthbertson Middle
  • Clyent Dinner tonight with Centerfold on Q
  • F3 Dads on 7/13/19 at Dogwood Park (great job Fuse and Gerber for leading this)
  • Twinkle Toes stepped up and took us out in prayer!

Dromedary WAMRAP

21 Pax (18 Men, 1 Teenager, 2 “Young’ens”) showed up today for the Monthly Wednesday AMRAP at Marvin Ridge High School. The temperature was great, but was a bit more humid than what we have experienced lately. No need to worry about it…just work.

Disclaimer and Safety instructions given at 5:29am, cranked up the new Playlist on the Bluetooth speaker, then head toward the Track and Cafeteria area. Lanterns and chalk-marked stations were already set out (thanks to the help on my 2.0’s), so grab a Lifting Rock for 2 of the 7 stations and drop them. Time for a quick warm-up…SSH + Quad Stretch + Low Slow Squat + Peter Parkers.


Here is what this quarter’s course and (7) Stations look like:

  1. Box Jumps/Step-ups x 20
  2. Merkins x 20
  3. Bicep Curls x 20
  4. Big Boy Sit-ups x 20
  5. Tricep Extensions x 20
  6. Heels-to-Heaven x 20
  7. 1 x Burpee per # Laps Completed


Everyone worked very hard today, and it is clear that the Pax is getting stronger, faster, more fit every month. The numbers have improved and there isn’t much of a gap anymore:

Dasher takes today’s title with 6.0 Laps completed! Nice work, brother. You crushed it!

Centerfold = 5.4 Laps

Hawkeye (2.0) = 5.4 Laps (his first AMRAP experience)

Jingles = 5.2 Laps

Honeycomb = 5.2 Laps

Garbage Plate (2.0) = 5.2 Laps

Flash (2.0) = 5.2 Laps (tried to catch his older brother!)

Soft Pretzel = 5.1 Laps

The Knish = 5.0 Laps

Pocahontas = 5.0 Laps

Dana = 5.0 Laps

Johnny Utah = 5.0 Laps

Illiterate = 5.0 Laps

Lazy Boy = 5.0 Laps

Goodfella = 5.0 Laps

Das Boot = 4.6 Laps

Bratwurst = 4.5 Laps

Carb Load = 4.5 Laps (awesome work by a guy in his 2nd week or so)

The Grease Monkey = 4.4 Laps

Legalized = 4.2 Laps

Endo = 4.1 Laps


As you can see, there were many guys in the 5.0-6.0 laps completed range today (15 of the 21 Pax!). That is incredible work, fellas. YHC unintentionally played some mind games after telling everyone there was about 5 minutes remaining while I was on the back stretch, then realizing it was about 30 seconds when I got back to the start! Brutal! My apologies, fellas.

Either way, I know you all crushed it and I know we will see many guys hit the 6.0+ laps range in July. The record for the current course is 6.1 laps, so let’s get it!

It’s always a pleasure to lead this group of men. I’m encouraged to see the consistency in attendance, with weekly averages of ~20! That’s awesome. Keep working hard, inviting some FNG’s, and branching out to other AO’s if you only attend Dromedary.


Fixin’ it for Christ opportunity coming soon. Please talk to Jingles if you can serve at all.

Feelers are out for an additional AO/workout in the Marvin Ridge area. Targeting Sandy Ridge Elementary, Rea View Elementary, or another at MRHS. With our growth, it seems feasible to plant and grow another. Stay tuned…

Rockwell on Q at The Arsenal at Indian Land Elementary tomorrow. Some guys are planning to support him and our brothers across the boarder!

Thanks to YHC’s 2.0, Flash, for taking us out in prayer. Sorry to Johnny Utah for Flash jumping in over you!

New & Improved WAMRAP at Dromedary

***My apologies for the late posting on this, fellas. Was on the road all day + coaching last night but felt it was important to get this out after all the hard work by the 21 in attendance!

Dana and YHC decided last month it was time to change up the monthly Dromedary “WAMRAP” course to challenge the Pax. Same route and location (the MRHS Track near the Cafeteria), but some new exercises. A couple of observations…everyone worked extremely hard and some of the exercises took longer to complete than usual (i.e. Step-ups, H2H, Big Boy Sit-ups). Here is how the new course was laid out, and the results per Pax:

Station 1 – (20) Box Jumps/Step-ups (NEW)

Station 2 – (20) Merkins (NEW)

Station 3 – (20) Bicep Curls with Rocks

Station 4 – (20) Big Boy Sit-ups (NEW)

Station 5 – (20) Tricep Extensions with Rocks

Station 6 – (20) Heels to Heaven (NEW)

Station 7 – +1 Burpee/Lap completed


Goodfella (6.1 Laps)

My Pleasure (5.4 Laps)

OneStar (5.3 Laps)

Ice9 (5.3 Laps)

Garbage Plate (5.2 Laps)

Fiji (5.1 Laps)

Dana (5.1 Laps)

Jingles (5.1 Laps)

Soft Pretzel (5.1 Laps)

Pocahontas (5.0 Laps)

Bounce House (5.0 Laps)

Foley (5.0 Laps)

Rubbermaid (4.6 Laps)

Illiterate (4.6 Laps)

Old McDonald (4.6 Laps)

Boitano (4.5 Laps)

Lazy Boy (4.5 Laps)

RunFlat (4.3 Laps)

The Grease Monkey (4.3 Laps)

Posse (4.3 Laps)

Help Desk (3.6 Laps)


Once again, it was a pleasure to lead this great group of men on Wednesday. The weather was good but noticeably more humid (One Star called that out at the end!). The goal is to push ourselves and each other through a non-stop, 30-minute beating, and I think we accomplished our goal again today. There was really no time to rest, but I think we can all thank the Lord for the Curls and Tricep Extension stations where we could at least catch our breath.

A little self-introspection from YHC…I was feeling a little tired and weak when I showed up at 5am to set up the course with my new Lanterns (to light up the dark sections of the course), sidewalk chalk to write the stations, and signature Bluetooth speaker for some music at the benches. The prerun with Rubbermaid got me moving but I was planning on pushing for my first lap of the WAMRAP, then circling back to encourage the Pax and the Six. This is something I look forward to when I’m not Q’ing Dromedary, but on this day it was mostly to Sandbag since I wasn’t feeling like pushing myself to exhaustion.

That was the plan…until Ice9 showed up at about 5:27am out of the blue! This has happened a few times lately due to some of his travel and doctor appointment schedule. For those that aren’t aware, Ice9 EH’d me about 2.5 years ago at my son’s Birthday Party on a Sunday, while I was about 20 lbs heavier, and eating birthday cake (maybe I was on my 3rd piece???). I had seen Ice9 at school functions and noticed the F3 gear, but never engaged in the workout conversation (I just knew this guy was fit). When he told me to show up the next morning at Flash with him on Q, I knew I had no more excuses. I put the cake down, struggled through his Q (the infamous 100 SSH IC start), and the rest is history.

I say all this because there are certain people you respect and appreciate for different reasons, and as men we need to acknowledge this. Ice9 always competes, encourages, pushes himself and others, and holds YHC to a higher standard. Other than the constant chatter and banter when I’m on Q and he is in the Pax (which all comes from a good place), I know I need to step up my game for the guy who EH’d me and subsequently changed my life in terms of my health, my strength, and my Leadership. Just wanted to point this out since my day of sandbagging would have been easier, but knowing Ice9 was there made me work harder. I’m just thankful I crushed him today as evidenced in the results up above!!! (I had to, brother!).

Keep pushing yourselves and your peers. Challenge guys to not sandbag as I intended to do, and know that this stuff makes us stronger and our personal relationships stronger. We all need men to hold us accountable when we fall/fail, but these are the same men that will need it from us when they go through their hard times. As DREDD said last Saturday during the Convergence at DaVinci…”F3 is not an organization with Leaders…it is an organization OF Leaders!”. GO LEAD!


Crane Relay dates posted. Keep checking Social Media (Slack) for details.

F3 Dad’s Camp at Camp Thunderbird 8/16-8/18. Sign-ups coming very soon so jump on it quickly to secure the spots for you and your kids. It should be awesome!

YHC took us out in Prayer: TAP went out to those who lost their lives in the UNCC shooting this week, and the family members. We also need to keep the family of the perpetrator in our prayers, since they are going through a lot right now too (that’s hard to remember in times like this). Our younger F3 brother, My Pleasure, revealed that his older brother was on campus and close by at the time of the shootings. Though he is ok, we all know he and the other UNCC students and staff are all going through their own fears and post-traumatic stress right now.

Have a great day, fellas. Thanks again for showing up and pushing yourselves and each other. God Bless!

Substi-Q? What to do?

Continuing with the theme this week of last-minute Substi-Q’ing, our brother, Boitano, asked YHC at 9pm last night to take his Dromedary Q today. Naturally, I accepted, but instantly defaulted to a familiar Q from Asylum on Monday. “The Whiteboard of PAIN”! The only difference was that we had 4 at Asylum, and one could expect to have more at Dromedary. I didn’t expect 26 though! So…let’s see if this scales.

Quick warmup around the parking lot with some SSH, IW, Plank Jacks, Peter Parkers…at which point I believe Ice9 started with his usual chatter/complaining about doing too much of one type of exercise. More to come on that…


Grab a Lifting Rock from the rock pile near the track, run to the cafeteria area of MRHS, and introduce the Whiteboard. The board contained (10) different exercises, starting at (100) reps for Exercise #1, all the way down to (10) reps for Exercise #10. Half way through each set, we would run a quick/short/hot lap down the sidewalk, around the chain link, back to the Whiteboard. After each exercise was completed, we ran a Full Lap around the Track (~.20 miles). You get the picture. Here is the list of exercises:

(100) x Bicep Curls (Ice9 voiced his opinion about how much he LOVES many reps of one exercise!)

(90) x Flutters

(80) x Dips

(70) x LBC’s IC

(60) x Squats

(50) x Freddy Mercury

(40) x Overhead Press

(30) x H2H IC

(20) x Merkins IC

(10) x Burpees OYO

Time was running out on us during the (40) reps of Overhead Press, so we eliminated the laps and knocked the last 4 exercises out in succession. Still a good workout overall, IMHO!



The idea today, as on Monday, was to come together as a group, with the faster Gazelles circling back for the Six on each long lap. The Six worked just as hard as the Gazelles today, and it was great to see everyone looking out for one other. Shout out to Help Desk and Run Flat today…they clearly worked really hard to keep up and crushed it.  I know the encouragement from the Pax really helped, too. Nice work by the Pax circling back on every lap.  We all need it, we all deserve it.

Sorry to hear that Boitano spilled some Merlot last night, but we know he will be back at it soon to Q at Dromedary (right, Boitano?). Rest up, brother.  It’s always a pleasure and honor to lead at F3, and when it’s at the great AO Dromedary, it is even better for YHC. One of the reasons why, after 2 years as Site Q of Dromedary, I have no intention on turning it over yet. So much to do at MRHS, but the track and cafeteria area seems to shelter the Pax from the morning student and bus traffic, and allows us to do our thing without raising any red flags from the school. 

Thanks for always being a good steward of the campus and the privilege we are afforded to workout there. 40 total Pax at 2 AO’s today (26 at Dromedary and another 14 at Chiseled), midweek, during Spring Break for some is no joke. WUC/Swarm/Hive (or whatever we call it) is growing like crazy. We have something special down here and we will continue to recruit FNG’s, pour into and invest in the guys who need a push, support, and encouragement, and truly live out the F3 Credo: Leave No Man Behind, But Leave No Man Where You Find Him!

Until next time, fellas.  Well…that next time is tomorrow since YHC is on Q at Pursuit.  5:15am at the Millbridge Clubhouse. All speeds and levels welcome. We will be running a familiar route.  

Whiteboard Of PAIN!

It came to my attention yesterday that Zinfandel was down with a back injury, and needed a Substi-Q for Asylum today. What better way to show appreciation to a brother who has done tremendous things for WUC since he started F3 a year ago or so, than to step up for him and the Pax. It also ensured I got my butt out of bed on a Monday morning to start the week off right. Time to get out of the comfort zone and plan a workout that was “different” than the usual Q.


After a quick warm-up around the Brooklyn Pizza parking area, we landed in front of Hickory Tavern where the “Whiteboard of Pain” was waiting. Pretty simple. 10 Exercises, start at 100 Reps for Exercise #1, 90 Reps for Exercise #2…down to 10 Reps on the last Exercise. Simple enough, except that we would do plenty of running during and in between each exercise. Oh…and the exercises would not be revealed until we returned to the Whiteboard after each exercise was completed. Here is how it looked:

100 x Curls (run after 50, return for the remaining 50 reps)

90 x Flutter (run after 45, return for the remaining 45 reps)

80 x Dips (run after 40, return for the remaining 40 reps)

70 x LBC (run after 35, return for the remaining 35 reps)

60 x Squats (run after 30, return for the remaining 30 reps)

50 x Freddy Mercury (run after 25, return for the remaining 25 reps)

40 x Overhead Press (run after 20, return for the remaining 20 reps)

30 x  H2H IC (run after 15, return for the remaining 15 reps)

20 x Merkins IC (run after 10, return for the remaining 10 reps)

10 x Burpees OYO…originally planned the Burpee Ladder for this exercise but decided to just do 10.


Great work by the guys, and we all stayed together today, by design. We had 7 minutes remaining and we broke out the bouncing “Cube Of Pain” (workout cube with many exercises to be done on each roll). We wound up doing:

15 x Mary Catherine’s (Jump Lunges)

20 x Burpees

30 x Russian Twists

20 x Dips

:30 Plank/6″ Plank hold



When we open our hearts up to it, God will show us simple blessings we never expected. Having to plan a last-minute workout on a Sunday night proved this once again. God forced me to do something out of my comfort zone, which is where the growth and satisfaction happens. Not only did this work out well for me personally, but having brothers Ackbar, Mad Dog, and Damascus at Asylum reminded me that camaraderie and fellowship during a workout matters, a lot. We get so caught up in competing, beating others, proving ourselves, and working to exhaustion most workouts that we (or I) tend to miss these opportunities to connect. Leading 20-30 guys through a Q is great and enjoyable, but a smaller Pax is just what God knew I needed today. I think my brothers at Asylum would agree. Great work, fellas…you guys killed it today. It was an honor to lead you three and myself today. Proud to be part of the WUC/Swarm/Hive/Whatever we will call our Region!

Burpees with a side of Burpees at Flash

Always Pay It Forward! After Rockwell stepped up recently to lead at Dromedary, it was my turn at Flash. I didn’t realize how long it had been since I last lead at Flash, so I needed to make it memorable for the many new Pax who show up on Monday. Perfect 50+ degree weather, 20+ guys, and 2 fast teenagers proved to be a great recipe for a solid workout.


Here’s how it went…new playlist loaded, fast Mosey to front of school for:

SSH x 20…run to next spot

IW x 20…run to next spot

Plank Jacks x 20…run to next spot

Merkins x 20…run back to flags.

Directions given. At each of the (9) light poles down the path, do (3) Burpees until reaching the Shed/Transporter’s room. Donkey kicks as you wait for the Six (quickly realized this was a bad idea after 27 Burpees). The two 17-year old Gazelles set the pace and crushed it. Great job by the new, slimmed-down version of Jingles as he was right on their heels.

Now for some Strength Work…Grab a “Lifting Rock” (someone didn’t get the memo – not mentioning names – as I saw a pebble and thought it was a joke!). Circle up for:

(20) Curls, Run up the path, do (1) Burpee then return to the rocks. Find a new rock every time you return.

(20) Overhead Press/Run/Burpee

(20) Tricep Extensions/Run/Burpee

(20) “All-in-One” Curl + Overhead Press + Tricep Extension in Cadence. Finish. Drop Rocks. Run one last time. Return rocks.

I have since learned that some Pax found some Poison Ivy somewhere near the rock pile. Sorry, fellas. I had no clue that would be an issue.

Mosey To Stairs, Partner Up for some Core Work:

P1 – H2H (100)/ P2 Run down path, up the stairs

P1 – Flutter (100)/ P2 Run down path, up the stairs

P1 – LBC (100)/ P2 Run down path, up the stairs

Mosey To Front of Middle School for a combination ofStrength, Speed, and Core Work with same partner.

P1 – (150) Dips / P2 runs a 1/2 lap around lot

P1 – (100) Leg Extensions / P2 runs a 1/2 lap around lot

P1 – (50) Derkins / P2 runs a 1/2 lap around lot

Mosey back to the start for the final 5 minutes of work. More Burpees!

Burpee Ladder…starting at one curb, complete (1) Burpee. Run across the lot to the other curb and do (2) Burpees. Run across the lot and do (3) Burpees…you get the picture.

Many moans but little talking the last 5 minutes so we all know it was a challenge. Nice job by everyone for getting in as many rounds as possible. I believe (know) the high was (9) Burpees when the time expired and our brothers from Ignition joined us. Finish.


As mentioned, it had been a long time since YHC had lead at Flash. Flash was the first F3 workout I ever attended in 2016, and will always be a special AO and workout for me. It’s a great campus, very safe for the Pax, and there is so much do to there. I owed the Pax a solid workout, and I believe we accomplished that goal today. Nice work today, fellas, and I hope your hips and quads are as smoked as mine are after all those Burpees. There is no better full-body exercise. Thanks to Rockwell for asking me to Q, and for the Pax for allowing me to lead them today. It’s always an honor and pleasure to lead. Until next time…


Great job by Rubbermaid (R) in organizing the Speed For Need run this past weekend. Flawless execution from what we’ve heard. Nice effort by the Pax for pushing a chariot at a 7:00/mile pace. Wow.

3rd F at Five Stones, Sunday Mornings, discussing the Book of Ephesians this week.

Reminder that Sanctuary occurs every Monday night at Brooklyn Pizza, Wesley Chapel.

YHC took us out in prayer. Continue to be the Light in this often Dark world, fellas. Lift your brothers up, encourage others, and know that in all things God has a Plan and Purpose for our lives…including F3 as it is truly about more than just working out (and Burpees!).

Romans 8:28