Author Archive Gypsy

Shown up by a 12 year old

3rd F:
Thank you Shepherd for the take out and prayer
There is a Blood Drive going on right now.  As a nation F3 is trying to donate 10,000 pints.  South Charlotte Region is participating as a group.  Talk to Madison for further details.

2nd F:
Most events have been shut down.  However, there is a Ghost Run on Thursday nights at 730 that ends with drinks and food at the Chilies in the Arboretum.  Talk to Flipper, Alf, or check Slack for more details
Christmas is looking into a Happy Hour this Thursday (7/23) at the Sun Valley Hickory Tavern.  (Location may change)

1st F:
Warm up
Side Straddle Hops 20
Imperial Squat walkers 20
No cheat merkins 8 count (Down, Hands straight out, up, Right shoulder tap, left shoulder tap) 20


Thang 1:  Pyramid 4 corners
Starting at the corner of football end zone.

  • Run the long side to far corner 10 Merkins run back to start
  • From Start:  Run the long side to far corner 10 Merkins, continue down short side to other corner 20 WW2s.  Back to other corner 10 Merkins, back to start.
  • From Start: Run the long side to far corner 10 Merkins, continue down short side to other corner 20 WW2s, continue down long side to far corner 30 squats, Back to other corner 20 WW2s, next corner 10 merkins, back to start.
  • From Start: Run the long side to far corner 10 Merkins, continue down short side to other corner 20 WW2s, continue down long side to far corner 30 squats, continue to start corner 40 Mountain Climbers. Back to other corner 30 Squats, continue to 20 WW2s, next corner 10 merkins, back to start.

Circle back for the 6 and join in until all are completed.  (see dots and forgetting where you are normal in this exercise.  What is not normal is the amount of talking Glass Joe can still do while panting as he tries to do merkins.  Then again he did proclaim this was awful as soon as I said 10 Merkins on corner 1???   What is even less normal is watching Bernanke doing WW2 sit-ups.  he looked like a turtle stuck upside down on this shell. 🙂

Time to Mosey:  To the wall

Thang 2:  Partner OPPs (Overhead press, People’s Chair, Plank Jacks)

  • Partner 1 in peoples Chair partner 2 in high Plank position (in unison) the partners perform 25 plank jacks and overhead press then swap.

Repeat 3 times

Now that everyone has caught their breath its time to mosey again.  Moving to the far end of the AO parking lot

Thang 3: BLIMPS-acide

Starting on one side of the parking lot:

  • 5 Burpees Run to other side
  • 10 Lunges (each leg) Run to other side
  • 15 Imperial walkers (count right leg) Run to other side
  • 20 Merkins Run to other side
  • 25 Plank-jacks Run to other side
  • 30 Squats Run to other sideEveryone finished this a little quicker than expected leaving us time for a round of Traditional BLIMPS.  Although Madison claims there may have been some refusniks on this one..  Personally I did not see any.. I could barely count my own exercises on this one, much less someone else.

Everyone done.. Great.. lets head back to the AO from some Mary
Hairband must of had enough..  He kept on running and got in his car and left..


  • LBCs to 30
  • American Hammers to 30
  • Flutters to 20


As always a strong group out at Thrive this morning ranging in age from 12 to 59.
14 PAX found their way over to Carolina Courts for a little midsummer morning fun as we attempt to drop some of what Hairband has called the QUARANTINE 15.  I am pretty sure the amount of sweat in today’s workout, everyone went home a few pounds lighter.  Except maybe Quidditch;  this 2.0 is 12.. was out there in sweatpants and long sleeve shirt, leading most of the exercises and I swear he never broke a sweat.  I am not sure what Unplugged is feeding this pax, but he never stopped and was looking back at the rest of us wondering why we were taking so long???
This AO on paper says its only 45 mins long and starts at 6am.  However, as Christmas and I were within a half mile of running to the AO we came across 3 other pax (Double E, Harambe, and Glass Joe) that were out for a 5K prerun.  Upon arriving at site there was Unplugged and Quidditch working on some yoga.  I also heard there is some regular pre-bootcamp rucking that occurs as well..  In other words, if you are looking for something a little more challenging than JUST another 45 min bootcamp, come check Thrive out.. its a great AO space and offers up some new alternatives to push your limits a little further.

I look forward to posting with you guys again when I am back in town.

Thank you for allowing me to lead and until next time:


Thank you PAX.. you will always be my home region

E ala ‘oeE ala ‘oe!! e holo ana nā kānaka

3rd F:  15 HIMs (8 Peak 51 and 7 Spartans took a knee as Tweetsie took us out in prayer this morning.

2nd F: Not many 2F items open right now in the A51 area.  Here are a few i know of:

  • Ghost runner on Thursday evenings with 2F after
  • The July 4th 4 miler is set for an in person launch at 730AM
  • Speed for Need is currently on standby for open events.  But the chairs are ready to get rolling again.  If you know of an event and need pax to get safety training, DM me and I can get this set up.

1st F: (WIB-Operation Overlord) 5 Beaches of Normandy


1 mile warm up jog to a half mile inclined hill carrying the AO Shovel Flag

  • 1/2 miles all you got to the top
  • 20 of a called exercise (we used WW2 situps)
  • recovery jog back
  • 20 of a called exercise (we used Merkins)
  • Rinse and repeat 4 more times.
    (5 intervals in total)

Moment of silence for the 10,000 allied men that included 6,300 Americans that died protecting our freedoms during the Battle of Normandy

Pledge of allegiance to the Flag.

1 miles cool down jog back to AO. (If there is a Vet present they carry the flag back to launch)


For those at the workout today, imagine doing that with 100lb of gear on and entrenched men shooting at you as you ran your heart out up a sandy beach to take cover.  If you think that last hill we hit today was rough.. consider what those young men had to do, to ensure we have the freedom to even read this Backblast today.  Next time you are sucking wind to do one more burpee, merkin, mile, etc… dig deep inside and thank a VET for giving you the opportunity to even freely suck that wind…aye!

Great push and work by all.

This morning was most likely my last Q in the A51 region.  I want to thank the entire Charlotte region PAX for helping me accelerate and grow.  The last 3 years have been a big change for YHC.  Yet, the journey is far from over as I keep true to my name sake and head on to Virginia.  Over the coming months I will be back and forth between VA and NC with a slow transition between locations. There is a solid group of men in the Richmond area, but A51 will always be my home region.  I look forward to SYITG over the coming months when I am in town….and if you make it out to Richmond give me a shout; I am always up for a good run, killer kettlebell workout, bootcamp beatdown, or a cold beer over some great 2nd F.

Thank you for letting me lead this morning



We are doing March Madness anyway… right?!?!

3rd F:
Thank you Madison for taking us out

2nd F:
March Madness is moving forward:  Contact YHC or see Slack for more details on how to get involved
Numbers are down across many of the AOs.  Try to reach out to pax you have not seen in a while and get them back out in the Gloom.

NMS (Naked Mole Skin)
Word went out late yesterday for a Q at the Matrix today..  Fresh off a Q in Charlottesville over the weekend and knowing I was going to put in some work today, I figured why not.. Someone has to .. Its how F3 works.

YHC figured we needed to knock out the items in the March Madness CSAUP anyway, so we could quickly get those knocked out and  toss in a few extra items to round out a 45 min of F3 fun.

Swamped at work today so no time for picking at the pax.  Just going to cover the basics of the 1st F.


B​​urpees:  5 OYO
L​​unges:  10 each leg OYO
I​​mperial Walkers: 15
M​​erkins: 20 Civilian Count
P​​lank Jacks: 25 OYO
S​​quats:  30 OYO


Mosey to Track: and do one round of Indian Runs to get the cardio going.

Lightning Q:  1 Pax calls out an exercise then runs a lap around the track as the other pax do called exercise.  Two rounds so everyone has an opportunity to get a few good sprints in.

  • LBCs, Merkins, Shoulder TAPs plank, Flutters, Rosalittas, Jump squats, Carolina Dry-docks, etc


Time to mosey:  We got work to do.

Back to the AO start location for a round of 4 corners or “X” or starfish missing a leg..  Whatever you want to call it, I call it Awful

Awful “X” 4 corner thing:

Center is 10 Merkins.

4 Corners are: 10 Big Boy situps, 10 squats, 10 pull ups, 10 Heels to heaven.

After each corner, you run back to center for 10 Merkins then go to the next corner until you have completed them all.

  Rinse and repeat for round 2


Time to mosey to the rock pile

Little game of gypsy rock:  all called exercises to 30 count and pass your rock right

  • Overhead press
  • Curls
  • Tricep extension
  • Chest Press
  • Good mornings

Put the rocks down and run back to launch location to perform 10 knees ups on the monkey bars and return to your rock for all called exercises to 30 count and pass your rock left

  • Overhead press
  • Curls
  • Tricep extension
  • Chest Press
  • Good mornings

Mosey back to AO

5 mins of Mary

  • American Hammer IC (to 40)
  • Flutters IC to 30
  • Rosalita’s IC to 30
  • LBCs until 6:15



Where did all the mubblechatter go?

E ala ‘oe!!  e holo ana nā kānaka

3rd F:
Thank you Slimfast for taking out the Peak51 and Sparta PAX today.
TAP:  Madison and his family as they continue to work with specialist regarding his eldest daughter’s migraines and back pain
TAP: Dr. Thunder’s father as he adjusts to the amputation of his leg this week.
TAP: For all the brothers of F3 needing a silent pray today

2nd F:
Sign up for a Speed For Need race.  The 2020 calendar has been updated and can be seen here:


1st F:
Nothing much to say about the Sparta workout today other than it was a good ole’ fashion old school Spartan back to basic BEATDOWN. (5 miles of running and plenty of exercises)
Arrived at 5:15 and usual suspects were in attendance plus a few extras. Disclaimer given and away we go.  Time to put in some work.

1st stop is half mile down the road in the parking lot of the United Methodist Church of Matthews.
Quick COP:  Imperial Walkers IC to 30 and slow Windmills to 20

1 Mile of 7’s
They had a perfect sized parking lot for a Run focused Bootcamp version of 7s
At one end of the parking lot we performed standard Merkins, the other side was standard Squats.  (You know the drill 6/1, 5/2, 4/3, 3/4, 2/5, 1/6.)  A little preplanning was required to find the right place in the parking lot to start and stop to make the 6 trips equal exactly 1 mile, but it was identified and the PAX did great with this one.
LBCs for the 6.

Time to mosey to next location:  WE got work to do!

Always face EAST 7’s
We continued down Trade street past Arthur Goodman park to Chaphyn Ln.. Those that are regulars to Sparta know it has a nasty little hill at the beginning with a median we like to run around.
For this one, we were to run up the hill backwards, perform Hand Release Merkins at the top, then run back down the hill to perform Sumo Squats.  WE should have always been facing east, but a few refusniks were starting to show up now and modifications were beginning to be made.  But for the most part, the PAX knocked this 7’s out and we Planked for the 6.

Time to mosey to next location:  WE got work to do!

Karaoke 7’s
WE headed back up Trade street the way we came in and turned into Whitefriars LN (Hampton Green neighborhood)
There is a road that connects Whitefrairs to Fullwood … but its a court that is not a court; Talbot CT ?? that makes about sense as the next called exercise.
This set of 7’s was CALLED for Karaoke right up the hill perform Carolina Dry-docks at the top and Karaoke left down the hill performing Jump Squats at the bottom.
1st trip up the hill and Omaha was called.. YHC forgot how long that hill was.  Modified to Karaoke half way up the hill then switch to karaoke other side to the top and recover run back down the hill.  (You know the drill 6/1, 5/2, 4/3, 3/4, 2/5, 1/6.) Plank for the 6

Time to mosey to next location:  WE got work to do!

Mary time
WE continue back to the United Methodist Church of Matthews for some Mary.
1st exercise: Flutters IC to 30
2nd exercise: American Hammers IC to 20
3rd exercise: Flutters IC to 15
4th exercise: American Hammers IC to 10

Time to mosey to next location:  WE got COT to do!


That was awful and I am not sure it if was the 66 degree temps this morning or if it was the whole: Things look better on paper than in the GLOOM!
Not much to cover in the moleskin today because the mumbblechatter was surprisingly light today.  I thought when I saw my buddies Fault Line, Horse Head and No Regerts in attendance that the chatter would be epic today.. Those 3 guys typically have some interesting things to share.  But today.. it was pretty silent..  maybe my breath stunk extra bad and they didn’t want me responding.
Full House was out killing it again; that dude has gotten fast and I look forward to trying to chase him in the 10 miler this weekend… at least until that stupid hill at mile 8… (i’m walking that one.).
Box Truck is some kind of anomaly:  He take months off at a time from Sparta and come back to 5 miles of bootcamp and still knock it out.  WTH man!!  You are not normal bud!!
Benny:  What can I say bud??  I know you hate the hands on the ground part… but you keep showing up.  I think you hate merkins as much as I hate running … but we both keep doing them.
Retread has to be the most consistent Spartan there is.  I was trying to think of a time that I was at Sparta and Retread was not?  I couldn’t do it.  I’m pretty sure he actually lives in the Matthews Elementary school parking lot and days dreams all week about 5:15 on Thursday mornings.

Anyway… I got RL work to do..
Thank you guys for allowing me to lead today.



Thank a Vet

E ala ‘oe!! e holo ana nā kānaka

3rd F:  32 HIMs (18 Fast Twitch and 14 Hawks Nest) joined in a ball of man where the cool temps allowed for the visible steam to be seen by all as Hopper took us out.

2nd F: 
Sign up for the A51/SOB Holiday party at:

1st F:
I find it tricky to lead a running workout when you know you are going to be one of the slowest in the PAX.  But lucky for me I have gotten use to it over the past few years and have a few WIBs ready to go.  Today was no different as I introduced the PAX of Fast Twitch to the 5 Beaches of Normandy.  Its pretty easy to explain and goes something like this:
The THANG: (modified)
1 mile warm up jog to a half mile inclined hill

  • 1/2 miles all you got to the top
  • 30 of a called exercise (we used LBC)
  • recovery jog back to the launch
  • 20 of a called exercise (we used Merkins)
  • Rinse and repeat 4 more times.
    (5 intervals in total)

1 miles cool down jog back to AO.

For those at the workout today, imagine doing that with 100lb of gear on and entrenched men shooting at you as you ran your heart out up a sandy beach to take cover.  If you think that last hill we hit today was rough.. consider what those young men had to do ensure we have the freedom to even read this Backblast today.  Next time you are sucking wind to do one more burpee, merkin, mile, etc… dig deep inside and thank a VET for giving you the opportunity to even freely suck that wind…aye!

Great push and work by all.  I look forward to seeing you in Gloom soon…  if you are looking for a LSD over the weekends between now and December, look in Slack under the Run channel.  Lots of options and YHC has 20 milers almost every week now that will be listed.

Thank you for letting me lead this morning


New toy for A51 runners

E ala ‘oe!! e holo ana nā kānaka

3rd F: Besides all the cries out the great Sky Q from the workout being awful today, I want to give T-Claps to Jello for taking out both the Spartans and Peak51 guys this morning.

2nd F: Lots of opportunities coming up for you to be part of Speed For Need.
Please check the official Speed For Need website for race date details.
One locally sponsored by Area 51 and the South Charlotte FiA team on 10/12.
Let Them Soar 5k. 
This is a family friendly run. October 3rd we have a gear workout at

Woody’s house to help load up his moving truck and send him off to TX. Good luck bud!

1st F: The Thang
Really nothing much to say for this morning except 7 pax plus and YHC drug tires around Matthews for roughly about 3 miles.
I saw this crazy idea online about how to simulate the middle of a long distance race feel when you have limited time or short distance.

  • Ingredients:
  • Take a small car tire
  • Drill a hole in the tread wall
  • 10 ft of braided rope: placing one end through the drill hole, loop it back and secure with a rope clamp so it cannot come back out.
  • Other end of rope, make a loop for a belt to fit through.

    Presto change-o.. You have magically converted a thrift store belt, section of rope, and a dead tire into the most painful run training device ever created.

I had not planned on stopping on the 1.5 mile run to the Matthews Sportsplex and back.
I mean, come on.. This is SPARTA!!
We have worked our way up to 5,6,7 miles at this AO now.. Only 1.5 miles should be nothing..
WRONG!!!! I watch every single Spartan have to stop and walk today at least once over a simple 3 miles.. I have never seen that happen. We had to incorporate in some exercises just to take a break from that dang tire that was tied to us.
We got back to the truck, tossed the tires in the back and finished with a ¾ mile cool down run around the library and back to the AO. (it felt like you were 100lbs lighter all the sudden)

Seriously: All you non-runners like me out there. If you want a good way to change up your training plan, DM me on Twitter or Slack. I can give you one of these drags. It was an amazing running work out.

Welcome to site FNG Box Truck. I promise buddy.. Not all Sparta workouts are like today. Come on back next week for Madison’s Q if you want to clock a few more miles than today.

My buddy Arena kinda missed the point of the drag part in the name “tire drag”. I looped back for him and he was running with the tire above his head. 🙂 Hey.. whatever… Modify as needed right.

Solid-ish work by Madison as he is battling back a cold he has had for a week… except he found a creative way to roll his tire beside him as he ran. Really man?? Really? Its a D_R_A_G…

Christmas had the right idea until he was caught. Putting his tire on Funky Colds.

I finally found a way to slow down Funky Cold to a normal person’s pace.. Even still, he was trying to sprint … yes SPRINT with a tire tied to him… over a road hump to: “See if the tire would catch some air” WTH!!! Dude.. you are not human.

Warning to all members of Retread’s BRR team.. He said he now has a new training idea for next year. 😉

Full House??? Did i hear you pre-ran a running AO? What were you thinking brother??

All-in-all, i think the new Area 51 toys were a success. There was much complaining, sore muscle texts, a couple “glad I skipped that one” notes, and 8 pax got better today because of it.


From 10 to 65 years old: ALL men are welcome at F3 Outland

3rd F:
If you all have ever read one of Horseheads backblast then you know he has the gift of gab with words to make you want to read it even if you have not post to a beatdown in 12 months…and if you have posted to an AO when he Qs you know he does not say much and moseys off in random directions mumbling things.. but what you may not know is how up lifting he is in COT when he is taking us out in prayer. Thank you Horsehead for leading us on the prayer.
~TAP for multiple pax as they heal themselves to join us back in the gloom

2nd F:
SOB is hosting a Speed for need event on 9/14: Swimmer on Q for this one
Zero Prostate Cancer 5K

Happy 10th Birthday Gump.. you killed out there today. Great job

Great showing at the Coffeteria this morning with 10 pax as we found how small the world is when Swimmers and Double E discovered the house E is living in was sold to him by Swimmers, Cams hair is crazy, super humans exist and run 50 iron man in 50 days, and that Horsehead and Boondock LOVES butter on there bagels…. LOTS AND LOTS AND LOTS of butter.

1st F:
6am launch of 1st 3 mile pre-run: Fault Line, Horsehead, Boondock, Gypsy, Double E
6:30 am launch of 2nd 3 mile pre-run: Fault Line, Horsehead, Gypsy, Chastain, Double E
7 am Disclaimer given and brief description of the beatdown today and waters offered out. Its gonna be hot and YHC knows we are about to put in some work

The Thang: The Ole’ Glory
YHC’s favorite WIB. A high intensity workout that covers upper body, core, and lower body in 40 mins bookended by a 1 mile shovel flag run.

  • 1 mile run finishing at Small track
  • 2 x 400 relay (Partner up)
    • Partner 1 runs a lap while partner 2 is doing called exercise then swap perform last called exercise until the 6 is in.
      • Sumo Squats
      • Lunges
      • Bomb Jacks
    • Rinse and repeat
  • Mosey to basketball court
    • Star Fish (2 Burpees in the middle) LBC for the 6
      • Corner 1
        • 20 Wide Arm Merkins
      • Corner 2
        • 20 Dry Docks
      • Corner 3 
        • 20 Ranger Merkins
      • Corner 4
        • 20 Hand Release
    • Rinse and repeat but with 10 for each vs 20
  • Mosey to AO launch
    • F3 Suicides Sprint across the Parking lot and do called exercise. 
      Sprint backward to starting line with American Hammers for the 6
      • Called exercises
        • 25 WW2s
        • 25 Heals to heaven
        • 25 Flutters (count right leg)
  • 1 mile F2 pace run finishing with the Pledge of allegiance

Miles ranged from 3 to 10 miles today from the pax.. The age spread was even more impressive with a 10yr waking up to celebrate his birthday with us and FNG Ah’Stare at 65 joining us from Memphis TN. 14 pax in all joined in on the fun and determined that this morning might have been better if Faultline and Horsehead had left me behind on my FNG day 2 years ago. But I for one and glad they did not. As some of you may know, the day I started F3 is the same day I stopped smoking and I owe my health to this rag tag group of men I now call brothers.

Keep up the great work all and I look forward to seeing you in the Gloom.


Pre-Blast Fast Twitch: Those women should have maced me

I have unfinished business to attend to:
This one goes back a ways, but has continued to remain in the back of my mind.  On December 4, 2018, I posted to Fast Twitch for the 1st time and quickly realized I was surround with guys that have obviously run these roads many many many times.  I had never heard of Raintree Ln and for sure had no idea it was a connector between Providence and 51.   This being said, When the directions were given for the morning route I simply figured there was no need for me to know the way because we all know only the guy out front needs to know and the rest of us try to mindlessly follow.

I was wrong and after getting to the turn around point at Rea and 51, I soon realized there was no one in sight for me to follow. At some point (what I now know as Strawberry ln) I did see 4 blinking lights off in distance and figured it was the PAX, so I followed and continued to follow as the group seemed to be getting faster and faster. By time I caught up on this unlit dark road I was panting uncontrollably and must have looked like a crazed crack head running from the cops. This obviously was a great way to suddenly come to the realization that the 4 blinking lights were actually 4 ladies out for a jog and being pursued down a dark road by the above said crack head to the end of a dead-end road. I have no idea how I was not maced on the spot and then pummeled to death by them (although at that time I would have taken that vs. continue to run aimlessly attempting to find the AO.) After turning back, I saw a path on the right so I took it thinking maybe I cut a corner and find my way back to Providence.. nope.. I ended up in the middle of a golf course. Now the brilliance of why I need coffee kicks in.

OH YEAH.. I have a phone on me.. Google Maps to the rescue. Make my way to Woodfox Dr over to Raintree and finish with an AYG to the AO just in time for COT to wrap up.

The above was all reference to say.. I never finished the actual route we were supposed to run on 12/4.
So tomorrow we will try to make sure everyone makes it this time. 🙂

The Routes:

4 miles:
Left out of Latin School Dr onto Providence Rd.
Left onto Raintree Ln
Right onto Pineville-Matthews rd(51)
Right onto Providence Rd.
Right onto Latin School Dr.

5.5 miles:
Left out of Latin School Dr onto Providence Rd.
Left onto Raintree Ln
Left onto Pineville-Matthews rd(51)
Turn back at Strawberry Ln
Right onto Providence Rd.
Right onto Latin School Dr.

7.3 miles:
Left out of Latin School Dr onto Providence Rd.
Left onto Raintree Ln
Left onto Pineville-Matthews rd(51)
Turn back at Rea Rd
Right onto Providence Rd.
Right onto Latin School Dr.

7.3+ miles:
Left out of Latin School Dr onto Providence Rd.
Left onto Raintree Ln
Left onto Pineville-Matthews rd(51)
Turn back at Rea Rd
Right onto Providence Rd.
Turn back on Latin School Dr. for the 6

Juno, Utah, Omaha, Gold, and Sword: Tribute to our GREATEST Generation.

E ala ‘oe!!  e holo ana nā kānaka

Codenamed Operation Neptune and often referred to as D-Day, it was the largest seaborne invasion in history. The operation began the liberation of German-occupied France (and later western Europe) from Nazi control, and laid the foundations of the Allied victory on the Western Front. As our brave men stormed the well entrenched German forces they had no choice but to advance from the water line and sprint up the 5 beach fronts (Gold, Sword, Utah, Omaha, Juno) against heavy fire, land mines, and obstacles all while wearing everything they needed for the coming months. Before the battle ended: casualties were at least 10,000, with 4,414 confirmed dead.

3rd F:
We at F3 put in hard work every morning for 45 mins to an hour. But all of that pales in comparison to what our Greatest Generation did before us on the beaches of Normandy to end the spread of a tyrannical dictatorship and allow freedoms that would have otherwise been lost. Today’s Spartan Beatdown was a memorial to those brave men that ran the beaches and never quit.

Thank you Horse Head for taking us out today

2nd F:

  • 1st Friday Lunch in Uptown on 6/7 at Salsarita’s Fresh Mexican Grill 11:30 in Overstreet Mall
  • Beer Mile on Friday Evening. See F3 social media for details
  • F3 Dads has an event on Saturday at Colonel Francis Beatty Park: See Horse Head of Details

1st F:

The Thang: Ole’ Glory (Spartan Style)

9 Pax arrived this morning for their daily dose of the DRP. Knowing today was going to be a grinder YHC brought bottle water and offered each pax member one to carry with us. Most took me up on the offer and others later wished they had.

With the Spartan Shovel flag in hand we started on a 1 mile warm-up run to the launch point of our 5 beaches assault.
Right out of School parking lot
Right down E Charles
Stopping at Cresdale Rd.

Quickly explain the workout and the goal was to complete it 5 times in memory or those that fought and died on the 5 beaches in Normandy on June 6th.

1/2 mile AYG sprint up the road (beach) to Matthews Mint Hill rd
(Optional 30 LBCs at the end)
1/2 mile Recovery back to launch point
(Optional 30 Merkins at the end)
Rinse and Repeat 4 more times.
Time called at 6:05

With Shovel Flag standing tall: 9 exhausted pax pledge allegiance

I pledge Allegiance to the flag
of the United States of America
and to the Republic for which it stands,
one nation under God, indivisible,
with Liberty and Justice for all.

Flag in hand to lead the way with a 1 mile run to go, we head back to the AO.
~5.75 to 6.75 miles with up to 150 LBCs and 150 Merkins for a Spartan style Ole’ Glory WIB.

No Moleskin today. Just thank a Vet for his/her service allowing you to read this in a free country.


To boldly go where no man has gone before

3rd F:

  • Thank you Shepard for the excellent take out.
  • Thoughts and prayers for numerous pax this morning. Many remained publicly silent but need your thoughts.

2nd F:

  • Multiple F3 out reach programs are needing your assistance. Step up and help out.
  • Union County PAX are hosting the Speed For Need: Parks 5k race. come and and support Glass Joe and crew as we push 4 track Commanders across the finish line.

1st F:

Disclaimer given and in typical backward fashion, YHC confuse the PAX and start with the name-o-rama. (Its all good Bullwinkle… you are on time.. you did not miss the beat-down.)

13 HIMs took the DRP this morning.

B​​urpees: 5 OYO
L​​unges: 10 each leg OYO
I​​mperial Walkers: 15
M​​erkins: 20 Civilian Count
P​​lank Jacks: 25 OYO
S​​quats: 30 OYO

(Quiz time) Bernanke (aka Henry) is 1st up. I figured this one was an easy one since we just did the name-o-rama. What is the 1st name of all the members in the PAX today? OK… we need to work on this one guys.. lets roll the dice and see what the payment is for not knowing. 20 Plank Jacks
Mosey to Crossing Paths park

Mosey to Crossing Paths park (lots of mumblechatter on this one.. WHOA now wait a minute we never go left out of parking lot.. always straight or right.. wait wait wait.. what is this .. this sign say private property we can go there.. this is a new park back here this is not where we go.) I love taking PAX out of their comfort zone. Far to often as men we get stuck in a rut and some times we need someone to encourage us to go left vs. right.

(Quiz time) Hair Band (aka Keith) is next up. With the dice of pain in hand he waits for the question. Name two F3 outreach programs. Nailed it.. Starts with Speed for Needs, calls out the Leap program, we add in Mission trips, Disaster Ops, etc. The point is, F3 is far more than just an early morning 1st F beat-down. Get involved, or as a good buddy of mine says all the time when I ask about an event: ” You gotta show to know”

Time for 100’s ​Partner up: Pax 1 does called exercise as partner 2 runs a lap stopping for one burpee at the entry to the park
● 100 Bomb Jacks
● 100 WW2s
● 100 Merkins
Join the 6 to complete..all pax should be doing Merkins by the end.

Time to mosey down the creepy path though the woods next to the railroad track to the Indian Trail town center. (I mean why not right.. what could go wrong.. just because every horror story out there says not to do it.. why not, I got 12 other HIMs with me and if we hear a chainsaw, growling, or banjos; i think i’m faster than at least half of them. #DontOutRunTheBearJustYourFriend)

As we gather up in the parking lot of the Government center…figure its (Quiz time). Glass Joe your up. What are the 5 core principles of F3? 4 out of 5 is not bad for 6am. But we still need to roll the dice of pain for missing it: 20 Freddy Mercury IC.

  • Are free of charge
  • Are open to all men
  • Are held outdoors, rain or shine, heat or cold
  • Are led by men who participate in the workout in a rotating fashion, with no training or certification necessary
  • End with a Circle of Trust

Time to mosey. Guys … What are you sitting around for.. we got work to do.. get up. Lets go find a Rock pile.

Gypsy rock (Yes Bullwinkle.. I gave you credit for the naming of it… buuuuuut, you had not finished your mosey to us yet to hear that part. )
Called exercises to 20 count and pass your rock left. (OK.. i could really put in a few lines about a certain someone not doing these exercises and walking back and forth to the rock pile to find the perfect rock as he blames other for rock sizes.. but whatever.. modify as needed and when you are a Respect, who am i to judge. Although, it was one of the more creative ways i have seen to get out of a beat-down and YHC might have to use it one day. bahahahhaha )

  • Curls
  • Overhead press
  • Squats
  • Tricep extension

Repeat twice

Mosey back toward the AO (Quiz time) Shepherd, your turn: What is the Mission of F3? Very close but a little help needed and roll of the dice for it.
The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.

15 Romanian Dead-lifts each leg

Ladder 7s
1 Wojo Squats run to far end of lot 6 Dry Dock
2 Wojo Squats run to far end of lot 5 Dry Dock
Ect… 6 Wojo Squats run to far end of lot 1 Dry Dock

Short mosey to the launch area for 60 seconds of American Hammer.

Done!! 2 miles and few exercises

Great job by all.
I appreciate the accountability today and Thank you guys for allowing me to lead.