Author Archive Goodfella

Monthly Dromedary WAM-Rocks!

20 strong warriors decided it was perfect weather today to compete against their brothers (and themselves) in the monthly AMRAP at the Marvin Ridge HS small track . Seeing Dasher, Easy Button, and Abacus at the start, we all knew the pace would be fast!


This was the second installment of the “new” AMRAP course, consisting of 7 stations and timed at 30 minutes. The stations looked like this:

Station 1 – Derkins x (20)

Station 2 – Donkey Kicks x (20)

Station 3 – Jump Squats x (20)

Station 4 – Tricep Extensions x (20) *Note…lifting rocks were larger than normal today!

Station 5 – Bicep Curls x (20)

Station 6 – Overhead Press x (20)

Station 7 – +(1) Burpee per Lap Completed


Everyone worked really hard today, which was evidenced by the fact that there was not much of a gap between us all. We all love to compete, and even when we want to sandbag it, something (our brothers) drives us to over-achieve.

Here are the results:

Goodfella – 7.0 Laps

OneStar – 6.5 Laps

Easy Button – 6.5 Laps

Abacus (R) – 6.4 Laps

Dasher – 6.4 Laps

Tupperware (2.0) – 6.1 Laps

Dana – 6.1 Laps

Rockwell – 5.5 Laps

Rubbermaid (R) – 5.5 Laps

Johnny Utah (R) – 5.4 Laps

Boucher – 5.4 Laps

Centerfold – 5.4 Laps

Garbage Plate (2.0) – 5.4 Laps

Pocahontas – 5.4 Laps

Illiterate – 5.4 Laps

LazyBoy (R) – 5.4 Laps

Mad Dog – 5.4 Laps

Boitano – 5.0 Laps

RunFlat – 5.0 Laps

The Grease Monkey (R) – 4.5 Laps


QSource – don’t be afraid to attend, fellas. Mad Dog reminded us that there are many opportunities to participate in Union County (M at Wesley Chapel Chick Fila, Sat at McDonalds after Commitment) and in SOB. If you know any Pax who can’t workout but would like to be involved with QSource, please invite them. We can all afford to learn more about Leadership, and share our experiences with the Pax. We are LEADERS in our homes, communities, workplaces, churches, etc. Male Leadership Matters!

Dana will be on Q next Wednesday. He has the Shovel Flag, and he said he’s going to plan a good beating for everyone!

YHC took us out in prayer. Please keep Jinger Kelley (Johnny Utah’s wife) in your prayers. She is having major back surgery soon.

New Dromedary (W)AMRAP to start 2019!

Pax: Abacus (R), Dana, Das Boot, Easy Button, Fiji, Goodfella, Honeycomb, Illiterate (R), Kaboom, LazyBoy, Rockwell, RunFlat, THE Grease Monkey (R)


The Monthly AMRAP at Dromedary has been a success over the past few months of 2018 for the Pax. With 2019 upon us, it was time to change up the exercises/stations, but keep the same route/flow. Here is what each of the (13) Pax in attendance would complete as many times as possible, and the # of total and partial laps (starting at the back of the cafeteria, looping around the track, and back):

Station 1 – (20) Derkins

Station 2 – (20) Donkey Kicks

Station 3 – (20) Jump Squats

Station 4 – (20) Tricep Extensions with Rocks

Station 5 – (20) Bicep Curls with Rocks

Station 6 – (20) Overhead Shoulder Press with Rocks

Station 7 – +(1) Burpee per lap completed


Everyone who posted worked very hard today, and it was great to see RunFlat back out at Dromedary (although he didn’t realize it was AMRAP day!!!). Also great to see Kaboom again after posting on Monday for the first time at Flash. Here is how everyone did:

Abacus (6.4 Laps)

Easy Button (6.1 Laps)

Dana (6.0 Laps)

Rockwell (5.5 Laps)

Fiji (5.5 Laps)

Lazy Boy (5.3 Laps)

Das Boot (5.3 Laps)

Illiterate (5.2 Laps)

Honeycomb (5.2 Laps)

Kaboom (5.0 Laps)

The Grease Monkey (4+ Laps)

RunFlat (4.0 Laps)

Goodfella (*X.X Laps)

Abacus and Easy Button crushed it today, which is no surprise.

Dana quietly rocked 6 laps, with his “baby hams” for calves and his abs!

Rockwell continues to impress with his speed and strength, and will give anyone a run for their money.

Fiji is relatively new to F3 but is showing there is no more fit Dentist in all of WUC!

LazyBoy showed he is more than capable of competing with some of these “young bucks”.

Das Boot shook off the shock of the “Peacock” exercise at Flash on Monday, and crushed the new course.

Illiterate and Honeycomb must have eaten the same breakfast today since they worked hard and were close together the entire time.

Kaboom is perhaps the best name for an FNG in a long time (his 2nd F3 post thanks to his Uncle Rockwell), since he serves our country in the Army out of Ft. Bliss, TX, blows things up for a living (“Kaboom”), and is being promoted to Sergeant very soon. Thank you for your service, brother.

THE Grease Monkey would rather be lifting a car or something, but he works hard during the AMRAP’s and had a very respectable showing.

RunFlat came off the Disabled List with a shoulder issue, and like a true warrior pushed hard and over-achieved.

Thank you for allowing me the privilege to lead once again. Dromedary is a great AO and an even better group of guys from the Marvin, Waxhaw, Ballantyne areas. Keep up the strong work, fellas, and for always looking out for one another during workouts and outside of them.


Huggie Bear is making great progress after his Brain Surgery, but please continue to pray for his recovery and for his family. He hopes to be back working out in March or so. Amazing.

2019 Q Schedule will include some of the “Takers” in Q1 of 2019. Guys are ready to step up and out of their comfort zones to lead their peers. Don’t be afraid to Q half or a portion of a workout, if you feel you can’t lead the entire workout (we all know you can!).

(*There may have been another announcement but drawing a blank on it)

Prayer! Finished!

Dromedary WAMRAP #2

The 2nd installment of the first Wednesday of the Month AMRAP/WAMRAP (McGee will be paid royalties for the name!) took place today on a perfect 50 degree morning.


12 of us busted tail around Marvin Ridge HS, even if some of the “lifting rocks” selected weighed less than my trusted Bluetooth Speaker.  With about 2 minutes before start, there were only about 7 of us but we were prepared to work and improve/establish baselines.

Here is how we did today:

PAX Date # Laps Date # Laps Difference Stations:
Abacus 11/7/2018 6.0 1- Dips
Boitano 11/7/2018 5.0 2- Donkey Kicks
Boucher 11/7/2018 5.6 3- Curls
Bratwurst 10/3/2018 4.5 4- WWII Situps
Dana 10/3/2018 4.5 11/7/2018 5.2 +.4 5- Merkins
Dasher 10/3/2018 6.5 11/7/2018 7.2 +.4 6- Overhead Press
Das Boot 10/3/2018 4.5 11/7/2018 4.6 +.1 7- Burpees (1/Lap)
Escobar 10/3/2018 5.5
Goodfella 10/3/2018 6.5 11/7/2018 7.3 +.5
Hollywood 10/3/2018 6.1
Huggy Bear 10/3/2018 5.1 11/7/2018 5.4 +.3
Johnny Utah 10/3/2018 5.1
Joy 10/3/2018 5.1
Lazy Boy 11/7/2018 4.0
One Star 11/7/2018 6.0
Posse 10/3/2018 4.5
Rockwell 10/3/2018 5.0
Shop Dawg 10/3/2018 4.4
Soft Pretzel 10/3/2018 4.5 11/7/2018 5.3 +.5
The Grease Monkey 10/3/2018 4.2 11/7/2018 4.3 +.1
Wedding Singer 10/3/2018 4.6



Great work by everyone who came back after WAMRAP #1 (Dana, Dasher, Das Boot, Huggy Bear, Soft Pretzel, The Grease Monkey, YHC) and to the Pax who tried their first WAMRAP (Abacus, Boitano, Boucher, Lazy Boy, One Star). I believe everyone was satisfied with their performance today, but should find strength in the fact that you came to compete.  We look forward to beating the scores improve even more next month. For those who Fartsacked or chose another workout, don’t be afraid to come out on 12/5/18.



Vagabond this Saturday starting at 630am, Hickory Tavern Providence Rd and 485.

F3 Event @ Great Wolf Lodge this Friday night.  Workout on Saturday.

F3 SOB Christmas Party. 11/30/18 at Providence Downs South Clubhouse.

Boitano’s VQ at Cerberus this Friday, 11/9/18. Go get it, brother!


YHC took us out in prayer!

S.M.A.C.K. Down & the Cube of Pain

I planned this Q today to challenge myself, and the Pax, to get out of our comfort zones and put in some work at 530am. As they say, the real growth happens in life when we break out of our comfort zones. Workouts should be no different. If we’re going to wake up early, we might as well push it hard.  I also got a late night text from Ice9 asking where we meet for The Floater.  Since he’s lived in Waxhaw for 13 years, I tried to give him the simplest directions to where the Water Tower and Church are located.  Let’s just say, I should not have assumed!!!

14 of us took our warm-up lap from the Water Tower/Church location around the block to get started. Warm-up exercises consisted of:

  • SSH x 25
  • IW x 25
  • Mtn Climbers x 25
  • Low Slow Squat x 25
  • Cherry Picker x 10
  • Upward Dog Stretch
  • Downward Dog Stretch (face it…we all need more flexibility!)

The THANG…a S.M.A.C.K. down was about to happen:

Mosey to the famous Waxhaw Footbridge. Partner Up with someone of equal speed.

P1 runs over the Bridge, down Main St, and back to the Tree.  At the tree and benches P2 does:

  • S – Step ups
  • M – Merkins
  • A – Atomic Merkins (a Merkin + a Plank Jack. Learned this from Smokey at Asylum on Monday…another reason to try new AO’s and Q’s, fellas!)
  • C – Carolina Dry Docks
  • K – Knee ups (seated leg extensions)

Each man completes (2) rounds of each Letter before moving onto the next. Somehow, Ice9 and I got off count and either did less Step-ups than required or more Merkins…either way, YHC heard about it from Deflated!  Thanks, brother.  Guilty as charged!

Great work by the Pax getting up and over that bridge so many times. Those steps are steep and thankfully they were dry today.  YHC heard some complaining about Merkins followed by Atomic Merkins then Dry Docks.  That’s how we know it’s a good workout.  Realizing we had some Pax just starting the “K”, it was strongly suggested YHC shut it down and gather up the Pax. Request honored.  Now, grab a wall at the Veterans Memorial for:

  • Donkey Kicks x 20 OYO
  • Mike Tysons x 20 OYO
  • Donkey Kicks x 10 OYO
  • Mike Tysons x 10 OYO

Shoulders were now smoked. Mosey back to the start for the “Cube of Pain”.  My sons found this Bootcamp exercise Cube at the new Five Below on 521/Lancaster Hwy.  They thought it could be useful at F3, and for them at home.  I used it at Dromedary recently, so I couldn’t deprive the Floater Pax of this great tool.  Each man rolls the cube and whatever exercise and # comes up, we do it. Pretty Simple. To the best of my knowledge we did:

  • (30) Mtn Climbers
  • (15) x Jump Squats
  • (20) Dips
  • 1-minute Wall Sit (mixed in some 1-legged sits as well)
  • (20) Burpees
  • (15) Jump Lunges
  • (30) Russian Twists (or American Hammers)
  • (30) Plank Jacks (supposed to be Mtn Climbers, again…mixed it up. Incorporated 6″ PJ’s)



As mentioned, I wanted to push everyone beyond the limit of what we would do ourselves. Today was shoulder and chest day, and I think everyone tore down to build back up. Approaching my 2-Year F3 Anniversary on 10/31/18, I have made it my mission to take my Q’s to another level, to select Q’s at Dromedary on Wednesday’s that will bring some pain to the Pax, and visit other AO’s to learn and grow.  That’s what F3 is all about, in my opinion. We can’t keep doing the same thing and expect different results. Let’s keep pushing each other, fellas!  I’m proud of what I see from so many of you and the increased speed and strength you’ve developed.  Until next time…



Great Wolf Lodge F3 Event on 11/9. Workout on 11/10 at Great Wolf.

Damascus doing Vagabond on 11/10 as well.

“Clyent Dinner” workout tonight. 630pm at Food Lion shopping center.

New Men’s Bible Study at Five Stones Church (not an F3 study). Wednesday mornings. 615am after Chiseled.


YHC took us out in prayer. Lord, continue to bless the pax, provide a hedge of protection around us all, our families, our schools, our community, our workplaces and our country.

User Error…Tabata-style! And a new workout tool!

10 Brave Men showed up for a workout even though the weather was not looking good.  With the heavy rains expected today, and the fact that it was pouring at my house early this morning, we defaulted to a typical Tabata-style workout under cover of the Cafeteria at Marvin Ridge HS.  The plan was laid yesterday, but you know what they say about plans!  Customary Tabata App glitches/user error reared their ugly heads once again.

Disclaimer given.  Warm up run to the back of the HS for cover, benches, and no airflow:

SSH x 20

IW x 20

Low Slow Squats x 10

Plank Jacks x 20



Tabata apps are “interesting”, and we have an 80% failure rate at some point in the workout. User Error as I changed my saved preference from a 3-Round Tabata to a 4-Round today. The Pax got very familiar with the Rocky Theme today, as the music kept restarting ever 30 seconds.  Gotta Love Rocky. Once we got it working after Round 1 and a recover lap, we enjoyed a good music selection.  Here is how it went:

Rounds 1 & 2, 8 Exercises, 30-seconds each, 10-second rest, run a lap around the Power Building/Circle after each round:

  • Merkins
  • Step Ups
  • Dips
  • Squats
  • H2H
  • Dry Docks
  • LBC’s
  • Knee Ups

Rounds 3 & 4, 8 Exercises, 30-seconds each, 10-second rest, run a lap around the Power Building/Circle after Round 3

  • Derkins
  • Step Ups
  • Dips
  • Jump Squats
  • Freddy Mercuries
  • Dry Docks
  • Pistol LBC’s
  • 1-legged Knee Ups

After Round 4, we introduced a new workout tool. My sons saw this Bootcamp Workout “Cube” at a store Monday, and thought we could use it at home. I saw the need at F3 to break it up a bit.  Each Pax took a turn at rolling the dice, and whatever exercise landed face-up is what we would do.  If memory serves correctly, we did:

  • Jump Squats x 15
  • Merkins x 20
  • Mountain Climbers x 30
  • Jump Squats x 15
  • Jump Tucks x 15
  • Merkins x 20
  • Other exercises…can’t remember, but we did (9) total

Quick mosey back to the parking lot for COT. Plank exercises until 6:15am.  Done.



Nice work by the 9 guys who joined/supported YHC and braved the storm to sweat a lot, push their bodies, laugh a little about the App issues/User error.  I truly appreciate all you guys, and the camaraderie on a weekly basis.  The consistent Dromedary crew always pushes hard and looks out for each other, like helping dodge school buses and speeding drivers at 6am!   Great to see Transporter out there this morning as he is on Q next week.

YHC took us out in prayer. Thank you, Lord, for our health, families, provision, and all the challenges you help us fight through as men.


Family/Kid-Friendly OCR at Lake Wylie/Camp Thunderbird this Saturday 10/14/18. Posse has more info.

Sandbox #2 at Travis Commodore’s house to complete the Pallet project.  Coming soon on a Saturday. See Soft Pretzel for more details

10/17/18: Transporter on Q

10/24/18: Doc McStuffins on Q

10/31/18: YHC on Q for my 2-Year Anniversary “Celebration”

11/7/18: WAMRAP

11/14/18: OPEN

11/21/18: OPEN

11/28/18: OPEN

WAMRAP comes to Dromedary

AMRAP’s have meant a lot to the WUC crew over the past year on Friday’s at Impromptu, and to YHC as well. It’s a great way to push ourselves and eachother against a clock, and against some pride/insecurity.  The 1st Wednesday of every month will now be “WAMRAP” day for the Pax.

Special Disclaimer:

Given we lost Darth Visor, an F3 Brother from Alpharetta, GA, during a workout yesterday, it was appropriate to state an extended version of our Disclaimer.  We all need a reminder to be careful, to look out for each other, to keep a phone or two with us during the workout in case of emergency, and to continue to offer CPR and other courses to the Pax. Though we all work hard and through injuries/pain, our families are depending on us to get home every day. God Bless Darth Visor’s family and friends!

The Thang:

The shortest and simplest Warm-up I’ve ever led…consisted of running to the Rock Pile to acquire “Lifting Rocks”.  Definition of Lifting Rock varies significantly, since we all saw what was chosen when we got to the stations.  There was 1 Cinder Block chosen though (Rockwell). Run to the small track near the cafeteria. Instructions given on the WAMRAP, all with the customary Playlist of Songs in full effect.  Here is what we would do over the next 30 Minutes:

6 Stations of (20) Reps per station with (1) Burpee at the completion of every lap. Stations:

  1. Start with (20) Dips at the tables
  2. Bear Crawl to the Wall for (20) Donkey Kicks
  3. Run to the track for (20) Bicep Curls
  4. Run the straight-away to (20) WWII Situps
  5. Run the turn to (20) Merkins
  6. Run the straight-away to (20) Overhead Presses
  7. Up the Hill for (1) Burpee per lap

Repeat until 3o Minutes is up.

Apparently, Rockwell commented that it’s a good workout when the Running is the rest period.  We logged 2+ miles around the small track and kept moving for the entire 45 minutes. Nice work, fellas.

The Results:

Dasher took home the crown for most stations completed at 6.5, with YHC close behind him today. Thanks for the push today, Dasher, since I was done after about Lap 4.  All pushed very hard and we all have something to build on. The stations and this location of MRHS seemed to work well, and we will continue to use this AMRAP design for a few months to give more guys the chance to try it, and before changing it up.  See below:

PAX Date # Laps Completed Difference Stations:
Bratwurst 10/3/2018 4.5 1- Dips
Dana 10/3/2018 4.5 2- Donkey Kicks
Dasher 10/3/2018 6.5 3- Curls
Das Boot 10/3/2018 4.5 4- WWII Situps
Escobar 10/3/2018 5.5 5- Merkins
Goodfella 10/3/2018 6.5 6- Overhead Press
Hollywood 10/3/2018 6.1 7- Burpees (1/Lap)
Huggy Bear 10/3/2018 5.1
Johnny Utah 10/3/2018 5.1
Joy 10/3/2018 5.1
Posse 10/3/2018 4.5
Rockwell 10/3/2018 5.0
Shop Dawg 10/3/2018 4.4
Soft Pretzel 10/3/2018 4.5
The Grease Monkey 10/3/2018 4.2
Wedding Singer 10/3/2018 4.6



  • Sandbox Opportunity. Part 2 of the Travis Commodore project. Within the next week or so.  Reach out to Soft Pretzel for details.
  • F3 Service Opportunity. Eastern NC clean-up/Support for our F3 Carterico Brothers. 10/24 – 10/31.  Weekend specifically if you can make it. See Shop Dawg for details.
  • F3 Dad’s Camping Trip at Cane Creek Park in 3 weeks. Info on Slack.
  • Kid-friendly OCR in Lake Wylie through the YMCA Camp Thunderbird next weekend.
  • Graceway Baptist Church Country Fair, this Sunday 3-6pm.  Free to everyone. See Johnny Utah if interested.

YHC took us out in prayer. Please continue to pray for Darth Visor’s family.

Q Juice!


26 great men gathered this morning at Dromedary for a campus tour.  Bottle Cap pointed out that I had some “Q Juice” going this morning!  It could have been the old school rap cranking from Big 10’s Jeep just before we got started.  I felt stronger than usual and just did my best to keep the PAX moving.  Rocks, wet grass, walls… I tried to throw in a little bit of everything.

Here’s what went down:


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


  • Partner up – Mosey to the rocks
  • Curls
    • Partner 1 Curl / Partner 2 to the top of the lot – 1 Burpee then flap jack – 100 combined
  • Tricep Press
    • Partner 1 Tricep Press / Partner 2 to the top of the lot – 1 Burpee then flap jack – 100 combined
  • Shoulder Press
    • Partner 1 Shoulder Press / Partner 2 to the top of the lot – 1 Burpee then flap jack – 100 combined
  • Return rocks and Mosey to the field
  • Partner 1 run across field with arms up and do 3 jump squats / Partner 2 Carolina Dry Docks then flap jack – 100 combined
  • Plank arm’s length apart, parallel to each other, in a line. Indian run style — man at the end goes down the line jumping each planked man.  At the end he resumes plank position.  Continue until everyone goes twice.
  • Mosey to wall – Hand walks, then Peoples Chair w/ 40 Air Press in cadence.
  • Partner 1 over the wall – quick lap around the fence / Partner 2 Donkey Kicks – 100 combined
  • Back to Peoples Chair and 40 Jabs in cadence – Thanks Damascus for leading this!
  • Mosey to the hill for clock Merkins
  • A little bit of Mary (LBC’s, Flutters, American Hammers, Heels to Heaven) to finish things off.



As usual, it’s always awesome to see everyone up bright and early and working out with such a great group of guys.  Bread Bowl continues to impress with his effort and I hear he may have his VQ coming up!  That’s impressive!  Thanks to Goodfella for stepping up and accepting the Hope Challenge.  It takes a lot of courage for men to be vulnerable and to share their weaknesses with other men.  We appreciate your leadership, Goodfella!  Also, thanks to Goodfella for taking us out with a prayer.

Good effort by all today!


Need some Q’s for Dromedary.  Next week is Fuse Box followed by Run Flat.

Long-Distance 7’s for Everyone!



The rain held off for the 16 Pax that showed at Dromedary at Marvin Ridge HS for what’s come to be a predictable Q for YHC. Plenty of partner work, Lifting rocks, short distance running, and an Awesome Music selection was on tap, but I had the back-up Rainy Day workout plan with the all things “Rain” playlist too. Until next time, fellas!


Warm up around Parking Lot.

20 x SSH

20 x IW

20 x Mtn Climbers

A little stretching prior to the beating:

Upward Dog

Downward Dog

Calf Stretches

Shoulder Stretches (Huggers, Arm Circles, Tricep Stretch)



Now the fun begins at 5:36am…

Merkin Ladder…1 up to 10. A lot of groaning to start us off. Some quit…or should we say “Modified as Needed”?

Now transition to Parking Lot 7’s, but using the entire length of the MRHS lot.

(1) Dry Docks/(6) Merkins…etc

with (1) Burpee at Top/Crest of the Hill halfway through each segment.

This was more challenging (brutal) than I envisioned. Sorry fellas…I tried to encourage as much as I could as we ran past each other. Circle back for the Six to finish together.

Mosey to the Rock Pile and select a Lifting Rock (always choose wisely!).

Partner up for:

P1 (150) Curls/ P2 Run 1/2 way up the lot to the curb and back

P1 (150) Tricep Ext / P2 Run 1/2 way up the lot to the curb and back

P1 (150) Overhead Press / P2 Run 1/2 way up the lot to the curb and back

Return the rocks while 1/2 the Pax does some Mary at the start.

Transition to Jack Webb’s in the lot with Merkins and Air Presses.  Some thin skin and soft knees were realized at this point. By the time we got to about 5 Merkins, I saw more than half the Pax quit and suddenly need to “stretch”, or should we say “quit”. I don’t blame you, fellas.  It was hot, humid, and we were worn out. Some stood up for Air Presses but didn’t quit, so at 8 we all stood up. At least you all made it through the workout and didn’t bail after SSH!


Nice work by all. Though I bust chops for “Modifying as Needed”, we all know modifying is better than doing nothing. I truly appreciate all of you and your courage to show up every day. We ALL start off out of shape, sluggish, self-conscious of our lack of fitness, but when we stick with it, great things happen.  The ragging never ends though!  I love leading this group of guys at Dromedary, whether I’m on Q or hanging back to encourage a few to keep working hard. We all need encouragement every day, and in the Gloom especially. It’s the glue that keeps us all coming back, accountable, and knowing we all have each others backs if/when needed.  We will all need it one day…just ask for help.



SandBox Prom on 8/31 in Concord NC. F3 has been asked to be Security/Encouragement to the families participating.

YHC took us out in prayer.  WE ARE BLESSED MORE THAN WE DESERVE!





All Aboard the Burpee Train for the Journeyman!

Since Halfback stepped up to Q for us at #Dromedary yesterday, I told him I would take #TheFloater so he could avoid 3 straight days of Q’ing. Even for a young, 23-year old like Halfback, 3 days in a row is alot.   Here’s how it went, in my typical fashion:

Mosey over to the new “Greenspace” area under the Water Tower, circle up, Warm-up:

  • (20) SSH
  • (20) IW
  • (10) Potato Pickers
  • (10) Plank Jacks
  • (10) Low Slow Squat

The Thang:

Mosey over in front of Waxhaw Creamery (awesome!), partner up.  Each partner completes (2) Rounds of each:

  • P1 Dips/P2 Run to Bridge, Backwards run back
  • P1 Derkins/P2 Run to Bridge, Backwards run back
  • P1 Knee-Ups/P2 Run to Bridge, Backwards run back
  • P1 Step-ups/P2 Run to Bridge, Backwards run back

To the Bridge for 7’s:

  • Merkins on one side
  • Carolina Dry Docks on the other

We interrupt this program to bring you a special bulletin! The Burpee Train has Arrived!

(For those who don’t know…The Burpee Train means you do Burpees from the time the train arrives until it is gone)

We were literally on the bridge at about the 5 & 2 mark when we heard the horn. I’m not sure how many times the Pax has experienced the Burpee Train in the months of Floater, but I doubt it coincided with actually being on the Bridge during an exercise when it arrived.  We did Burpees for about 4 minutes…not too bad.  Back to the Plan…

Complete 7’s, Mosey across Main St down towards S Providence Elementary.

Grab a Wall for some leg raises, followed by:

  • (20) Donkey Kicks
  • (20) Mike Tyson’s

At this point, Shake-n-Bake started to shed his shirt and jump around like he was on Fire…apparently he was, thanks to the Fire Ants we didn’t see. Q Fail, fellas. Sorry, S-n-B!

Mosey back toward town, at every Stop Sign do (3) Burpees until reaching the church. Some quick Mary with:

  • H2H
  • Pistol LBC
  • Freddie Mercury
  • Dolly
  • Protractor



Always a great privilege to be with our F3 brothers. Thanks to Fuse Box and Moneyball for holding down the AO and allowing me to lead. Downtown Waxhaw is a tremendous AO and everyone who attends for the first time agrees it is unique. Big Shout Out to Mighty Mite for completing the Journeyman Challenge with his post at The Floater today. Very impressive, brother. I don’t know if I’ve even done 22 workouts lately and you’ve been to 22 different AO’s.

Outside of Shake-n-Bake being mauled by Fire Ants, everyone seemed to stay out of harm’s way and enjoy the workout. Foley always has a smile on his face, or is that pain? Beckham keeps showing up and getting stronger! Rubbermaid amazes me that he can work out with his phone in the holster. Good to see Mad Dog back today from Beantown. Thanks to Halfback and Stub Hub for the impromptu Coffeeteria at Crossroads Coffee House. I have offered the Pax Coffee on me after every workout I’ve led at The Floater, and nobody has taken me up on it. Glad we got to catch up, fellas.


  • SandBox service opportunity is NOW BACK ON in Indian Land. This Saturday, 9am. Please let Soft Pretzel and/or Shop Dog know if you can help out.

YHC took us out in prayer. We are all blessed, fellas. Keep working hard…our families are relying on us!




Bait and Switch at #Flash

YHC was asked by Foley (R) after last week’s #Dromedary if I could Substi-Q for him at Flash on 6/25. No problem…but please don’t tell anyone since some (not mentioning names, Big Ten) may not show up.  These “Lists” are going around and we need to stay incognito on this one.

Fire up the music, and let’s get rolling, fellas!


(20) x SSH

(20) x Plank Jacks

Quick Hamstring and Calf Stretch (Downward/Upward Dog) for the old guys.



Mosey to the long walkway. Let’s try something somewhat new and start us off right.

  • OYO Run to the 2nd Light Pole, do (10) Carolina Dry Docks.
  • Run Backwards back to the previous Light Pole, do (10) Merkins.
  • Run forward to the 2nd Light Pole again, do (10) Carolina Dry Docks.
  • Run Backwards back to the previous Light Pole, do (10) Merkins.

Repeat this all the way down the path to “Transporter’s house”.  We got in about (9) light poles, but added up to about (18) total with the up 2, back 1. Check my math. Nice work, fellas.


At Transporter’s House grab a wall for some leg extensions (R/L).  OYO:

  • (20) Donkey Kicks
  • (20) Mike Tyson’s
  • Recover

To the Rock Pile for a Lifting Rock (some chose to grab 2 very light bricks…not mentioning names!).

Circle up for:

  • (20) Bicep Curls…take 1 step to your left when done.
  • (20) Tricep Extensions…take 1 step to your left when done.
  • (20) Overhead Press…take 1 to your left when done.
  • (10) Bicep Curls…take 1 step to your left when done.
  • (10) Tricep Extensions…take 1 step to your left when done.
  • (10) Overhead Press…take 1 to your left when done.
  • (25) Bicep Curls…(5) more with a slow 5 count down.
  • Finish

Mosey a bit for some Ab work.

  • (20) x LBC’s
  • (20) x H2H

Protractor done by the Pax when YHC calls your name (I vaguely remember Hooch, Erector, Big Ten, Rocky Rockwell, Damascus, Deflated, sorry if I missed anyone).

Mosey to the benches behind the High School. Partner Up:

  • P1 Run to school and back/P2 Dips until P1 returns…x 2 per team.
  • P1 Run to school and back/P2 Derkins until P1 returns…x 2 per team.

Mosey around to the front of the High School. Same Partners, same drill:

  • P1 Run around island and back/P2 Step-ups until P1 returns…1 time each.


YHC’s 5-Minute Warning went off, so time to hustle back for COT.

Thanks to Chipotle and Posse for picking up the Six.

Quick Mary led by Dasher. IT IS FINISHED!



It’s always great to start the week off with a hard workout, with tons of junk being released from our bodies after a weekend. Some of us were still sore from the Saturday #Commitment beating given by Bottle Cap (and those awful buckets), and the Home Court Advantage Basketball Tourney hosted by Bottle Cap. I heard the 5-on-3 rules he created still didn’t guarantee him a championship and Victory Lap, which was done by Dirty Bird and crew. Nice work, guys, and nice annual event hosted by The Nalli’s.

Foley prepared his 89-page Weinke for today’s workout, so we know he will bless the Pax with it soon. Great work by the Pax today, and it’s always fun trading jabs with guys like “Rocky” Rockwell (I still don’t believe you got that shiner in a pickup game).  Though the humidity was brutal (again), I only heard of one Pax feeling a bit light-headed after a long week off out in CA. We all survived somehow.

Thanks for allowing me to lead today, fellas. It’s always an Honor and I look forward to doing it again soon.  I can’t wait to see if Big Ten revises his “List” and draws a bulls-eye around my name. It’s a bigger honor!



Sanctuary tonight. Brooklyn Pizza Wesley Chapel. 730pm.

Thanks to Damascus for taking us out in prayer, even though there was no #MTM today!