Author Archive Gypsy

Simply put… It was cold

E ala ‘oe!! e holo ana nā kānaka

3rd F:

•Glass Joe’s Father in Law Passed- be in prayer for the Family
•Continued recovery for Hoffa
•Lobsta Roll- hip replacement
•F3 guys on F3 mission- safe trip/travels

2nd F:
•Dry-anuary was a beast but multiple F3 PAX were able to live up to the challenge.
•Not to late to join in on the February Swole-challange. Contact General
•Speed For need is putting together the 2019 list. Please contact Gypsy if interested

When it is 22 degrees outside, sometimes you just gotta run to get warm. Nothing special in this version of Sparta. Just going to hit the requirements of 4.5 miles, a few exercises and get back in the car to head home and warm up. The plan was set months in advance for a Meathead/Sparta convergence of sorts but as with all F3 events you must modify as necessary. Voodoo and YHC had lunch the day before the workout and decided with him not feeling well and temps forecasted to be around 20 that we would hold off for the Spring when numbers would be up. Instead, the Spartans made the journey over to Meathead AO where they had a few leftover Kettlebells for us.

1st F
The Thang

Left out of Matthews Elementary
Right on to Fullwood Stopping across the street from Covenant Day church ~Side Straddle hops
~1.5 Merkins
~Mountain Climbers
Mosey to Matthew township pkwy turn left
Left onto Elizabeth Lane.
Left into Meathead AO at 640

The Meathead pax was already in the middle of the beatdown when we showed up.
High tide was expecting up and had the extra bells waiting.
Time for 10 of each rep on the board.. S
ee Meathead BB for weinke:
Return the bells ..
thank the guys and head out… it’s to cold to be standing around

Right out of School Right onto Matthews Township Pkwy
Right onto Covenant Church Lane
Left into the Kevlar AO.
~1 round of BLIMPS
Left out of AO
Right onto John St.
Right onto Trade
Left into the 4 mile Greenway
Left into the trail leading back up to the AO

5.25 miles at a 7:55 average running pace.

v/r Gypsy



  1. F3 Chimbote Peru Mission trip
    1. 2019 travel dates 1/25 to 2/3 and 2/8 to 2/17.  Open to all F3 Nation men.
    1. Contact Tolkien for further information view Slack or Twitter
  • Speed For Need
    • Calendar is being updated with 2019 races.  South Charlotte Region: If you have an event in line with the SFN mission please contact Gypsy view Slack or Twitter.
  • Prayers for multiple pax members as 2018 comes to a close.  Multiple members with surgeries, loved ones needing thoughts and prayers, and personal recoveries.  Reach out a pax you have not seen in while and check in on him today.
  • Thank you Smokey for the amazing take out in COT today. I always appreciate your natural leadership ability to step in and finish a 1st event with guidance and praise.

Disclaimer given.. (Little did I know at this point I was the one that needed to be worried about it)

This bootcamp was designed to help with the understanding that #ItsNotAllAboutThe1stF.


Nothing in the F3 Nation principles that say you can’t start with the Name-O-Rama (Name-O-Rama is not the COT) and quite frankly I think it is a great practice that I witnessed at a Lexington KY Saturday bootcamp.  They started with the Name-O-Rama so that all the pax members know each other’s names before having to partner up… plus there was a cool pain station that played into it as well that we used as well.


BLIMPS OYO (5 Burpees, 10 Lunges, 15 Imperil Walkers, 20 Merkins, 25 Plank Jacks, 30 Squats)

The Thang (F3 Nation Quiz)  #ItsNotAllAboutThe1stF

7 pax catch their breath from the BLIMPS warm up as we mosey over to the bus lot.  Call out the 1st exercise but 1st YHC starts with the 1st question of the day.

Horeshead:  “We just had Name-o-Rama…. What is the 1st name of all pax here today?”  Needless to say we had no one named Larry, Curly, Moe, or Squirrel.   So it was time to perform a BLIMPS

Partner up:

Round 1: As partner 1 ran around the bus lot, Partner 2 had dips.  Flap Jack

Second question: (1 pax randomly draws question from a stack):  What is the Mission of Speed For Need?

“to raise awareness and foster inclusion of those with a special need through participation in fitness events supported by the men of F3 Nation.” He got it so we got out of BLIMPS and gave 20 Merkins to SFN instead.

Round 2: As partner 1 ran around the bus lot, Partner 2 had step ups on Brick benches.  Flap Jack

Third question: (1 pax randomly draws question from a stack): What is the F3 Mission trip scheduled to leave in January:  Chimbote Peru.  Yup.. Missed it.  Another BLIMP

Round 3: As partner 1 ran around the bus lot, Partner 2 had LBCs.  Flap Jack

Lets Mosey: Over to Shiloh Elementary school bus lot.  Mumble Chatter starts as soon as YHC favorite coupon comes into view.  25ft 5in supply line fire hose…50 lbs of dead weight to be used as the timer.

Gypsy rock

Everyone grab a rock from the pile and line up.  Pax one grabs the hose and drags it to specified location and back.  (much harder than it sounds)  While the remaining pax performs a called exercise.  Upon return with hose, all pax shift down one rock as the timer calls out next exercise.  Continue until all pax have had a turn as timer.

Question 4: (1 pax randomly draws question from a stack): What is the F3 Mission? Can’t recall what the response was… but the result was BLIMPS as we read out loud the actual Mission:… to plant, grow and serve small workout groups for men for the invigoration of male community leadership.

Round 2 of Gypsy Rock with a twist.  YHC all but passes out (Cold sweats, dizzy, cant hear) and can’t remember what happens for the best part of 5 to 10 mins .. When I get my wits back I am doing flutters with Horsehead calling them out in cadence.  Sorry guys.. but thanks for sticking it out with me there.. Okay.. Now that is over let’s get away from what every just kicked me in the gut.

Question 5: (1 pax randomly draws question from a stack):  What is F3 Disaster Ops?  YUP… another round of BLIMPS after the mission is read out loud:  “F3 Disaster Operations helping F3 Regions B/4, During & After Disaster”

Ladder 7s

Lets Mosey back to launch location: With enough time for some long distance 7s, there was Bomb-Jacks at one end and Merkins at the other.  But before we started….

Question 6: (1 pax randomly draws question from a stack) What is the Credo of F3?  Nope.. not Free to Lead.. Great another round of BLIMPS after the Credo is read out loud.. (to be fair, I had not expected to do this many BLIMPS) Leave no man behind, but leave no man where you find him. 

Okay.. Knock out Ladder 7s and we still have time for another question.

Question 7:  (Answered as a PAX)  What are 5 Principles of F3?

  • 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

3 Mins of Mary

Flutters, LBC, American Hammer



Solid pax as always and serious T-claps for Boonedock as he killed it on the Firehose.  I think that 2.0 is maybe 100 lbs soaking wet and smoked that one.  YHC made the mistake of saying before it started that we may need to modify for him.  Wow was I wrong… YHC needed the modify instead.

I love seeing all the PAX across the nation in the Gloom..  but I love even more to see the in the 2nd and 3rd Fs.  The beat downs are solid.. But F3 is more than just a beat down if you allow yourself to experience it.  Do yourself a favor and check out the various social media sites and get connected into more of what F3 is about.  The reward of finishing a crazy boot camp is 10 times greater when you know you did it with guys that are there for you (and you there for them) at more than just a partner DORA.. 



After Christmas Christmas Special

Posted on behalf of Christmas:
6 men posted on a weirdly warm 35 degree day for a vague 4 – 6 planned miles of fun with pain stations.


  1. SPEED FOR NEED … can you commit to participating or serving in 1 event in 2019? It’s easy… and you don’t need to be a fast runner to be a part of it.  It requires just two things: (1) a willingness to put yourself 2nd someone else in the community (2) and the ability to get to the event on time. Talk to the regional SFN Q, Gypsy for more details… he’s got it all and will plug you in.
  2. If you’re going to the Gremlin on 1/19 (which everyone should do). Sign up here so we can get a head count for food and planning:


  • 0515… 1 FNG, disclaimer given, Mosey began.  YHC got some new running shoes for Christmas so I came out of the gate like a cheetah.
  • Mosey down Trade to Matthews United Methodist for a warm up.  SSH X 15, Merking X 15. 
  • First Pain Station of the day.  5 Burpees, 10 Squats, 15 Merkins, 20 6 inch LBC’s (stole these from Tolkien)
  • Continue down trade for another mile or so and turn around at the bridge that’s been under repair for years.  Pain Station #3.
  • Run back down Trade towards the AO to connect with the Greenway right before Matthews Elementary.  Pain Station #4.
  • Ran the entirety of the greenway (+/- 3 miles) all the way to John St.  Pain Station #5.
  • Ran down John St. to the corner of Trade near downtown Matthews. 25 Merkins OYO on the way.
  • People’s Chair (50 hand raises), 30 seconds of Balls to the Wall.  
  • Jailbreak back to the AO
  • Stretching for 2 minutes followed by COT with Peak 51
  • YHC finished up at 5.5 miles exactly.  Great work today guys.


During mumble chatter I learned about a new movie in theaters called Free Solo. The movie is about a pretty normal guy that scales a 3,000 foot vertical rock with no ropes or equipment.  Apparently his amygdala, the part of the brain that reacts to fear, is dormant.  So he lives life with with “no fear”.  Just like what Gypsy has tattooed on his lower back.  Pretty awesome story and makes me think of Johnny 5 ( FNG)  who decided for his first post why not attend and hour long running workout.
Great work Johnny 5 and welcome!

Also Fletch and Orange Whip are sort of fast.

Thanks for the opportunity to lead and the fellowship this morning boys.

General Othello leads the Spartans

Posted on behalf of Othello

YHC was asked by Gypsy to take the lead Q on the Spartan this week. So, in preparation, I laid out a plan for a five mile run with some pain mixed in. Six Pax in total dared to brave the cold and become stronger (ISI). It went something like this…..

The Thang
At 0530 I gave a lousy disclaimer, then to warm us up we did the following:

SSH x20 (x denotes cadence)
Cotton Pickers x10
Merkins x10

Begin our mosey out of the parking lot, making a left on Trade, and another left on the Four Mile Greenway Trail. Mosey through the trail to Squirrel Lake Park. Once in the park we stopped by the first exercise station and did: Low Flutters x10 & Merkins x10.

We then ran out of the park, turning right on the trail making our way to John Street. Once there we did: Low Flutter x12, Merkins x12.

We ran all the way up John Street where our faster runners took off ahead and we met up at the corner of Trade and John in front of Zab’s Place. Once there we did, you guessed it: Low flutters x10, Merkins x10.

I led the Pax into Matthews Station, around the library/Town Hall, made a right on Matthews Station and a right on E. Matthews, left on McLeod, left on Matthews-Mint Hill Road and waited on the corner of MMHR and Trade. While waiting for the six we did Air Squats (I changed it up ?)

We all headed down Trade St., crossed over John St., made a left on Sadie and took the furthest entrance on the right to the First Baptist Parking lot. There we snaked through the parking lot islands and meandered our way to the parking lot. I circled us around the parked cars for a little
more distance and was then promptly “Q-jacked” for another lap because someone’s watch didn’t display the correct mileage (time to buy a new watch).

YHC still had a few minutes left on the clock so I took the Pax to some nearby stairs and showed them MECA’s version of “reverse-spiderman’s”. Afterward, we ended with a little broga stretching and met up with the AREA 51 PAX for ……


Announcements: The Gremlin is Coming! The Gremlin is Coming! 1/19/19, 6am-12 @ UNCC

COT – Madoff took us out (?)

Naked Moleskine
1. Thanks to Gypsy for nominating me to take the lead. It is a very humbling experience to lead men you have never met before but what doesn’t kill you makes you stronger….I think.

2. Great running that morning, you guys are fast. Kudos to Joker ..strong!

3. Enjoy the “reverse-spidermans”, use them in your next lead as you have a lot of steps around there that could use a little attention.

4. Merry Christmas to all Pax if I don’t see you before the holiday. I look forward to posting there again soon. If you ever feel like travelling one morning, come up to The Vet or Pain at Bain in Mint Hill – open invitation.

2nd F and 3rd F first.

Is the back blast a recap to the workout only?

Is it an homage to the sweat and pain we suffered through together?

Or is it a written reminder to the men of F3 as to our bound.  I am guilty of what I am about to type, therefore I cast no stones… but I challenge each of you that read this to spread the word and decide if you to have become a little to focused on the F1.


When I review the Back Blasts of my peer Qs, I note the new creative and interesting ways that the members find to deliver a quality beat down…   but far to often I do not make it the true meat of the Back Blast…The COT, the announcements, the mole skin, the prayers.  I mean… it is allllll the way at the bottom.  As such, going forward, YHC will be writing my Back Blast in reverse order from the norm.  F3 is way more than just a dedication to the 1st F that tends to get the majority of the focus and I will do my best to highlight the 2nd and 3rd before you reach the TLDR; state.



  • F3 Come to the Table Luncheon:  Thursday December 20th noon to 1PM, Charlotte Country Club:  2465 Mecklenburg Ave, Charlotte , NC 28205

A mens luncheon to celebrate F3’s investment in Caring for Our Community

  • Speed for Need is putting together the 2019 race schedule.  Reach out to Gypsy in Slack if you are interested in helping with a race, recommending a race, or wanting to push in a race
  • Happy Holidays.  Keep all the PAX members and loved ones in your thoughts and prayers.  The F3 parties may be done… but I am sure many of you also noticed a few pax members that have not been in the gloom or at the F2 events recently.  Free to lead brothers.. Take it upon yourselves to reach out to one or two and just say hello.


Thank you Snow Flake for taking us out in prayer this morning.  Honored to have the A51 3rd Q at Stonehenge to take us out in prayer and I look forward to seeing you in Church soon.



Saturday AOs are by far my favorite.  Not only the extra 15 mins, but also the Coffeeteria.  Sure it is great to get a post beatdown meal and coffee.  But honestly, over the 16 various Saturday AOs in 2018, I have to say getting to know the back stories for so many guys is simply amazing..Today at Stonehenge we had 8 pax for the beatdown and all 8 at the F2 Coffeeteria.

You learn things like:

Happy Meal seriously thinks it funny to give your F3 name for your order to make them call it out when it’s ready.  When he told us to do it he smiled so big i had to laugh myself.  Ok.. it was funny watching the faces of the workers calling out orders for Happy meal and Christmas. 🙂

Gruden had a paper route when he was a teen and killed a Ford Ranger driving 200+ miles in the Northeast winters with all the extra weight he would have to put in the back to keep it from being a giant sled.

Wild Turkey worked at Denny’s for 5 years until he was 21.  Working his way up from dishwasher to server.  I am sure this did not come up when he was being named as an FNG.  I vote on a renaming:  Moons over MyHammy or GrandSlam

Fire Hazard seems to know a bunch about the French and Canada.. Not sure why.. More to that story I’m sure… and I will have to ask next time I see him at Gumby

Cul-de-sac….  A little inside joke on this one… anyone want to sit down and watch a PROGRAM

Snow Flake As mentioned above, did you know he is the A51 3rd F Q?  If not or don’t know what that seat on the board does, I encourage to reach out to him in SLACK or come meet us at Waypoint Church on Sundays at 10AM.

Christmas is my neighbor and once again I appreciate him holding me accountable to get my butt out of bed on time to make it to post.  Little known item is he is the one that talked me into this little thing called F3.  So if you loved the beatdown today, you can thank him for it.


Great core group of guys today as 8 men decided to leave the warmth and comfort of home to join YHC for a perfect fall morning to push ourselves and sharpen our edge.


The Thang: Ole’ Glory

Ole’ Glory is a WIB that is supposed to be a bootcamp beat down book ended by a 1 mile F2 pace run carrying the shovel flag.  No one out runs the flag and for an added bonus, we introduced a 2nd flag today that was carried by the last member leaving all pax members running between Ole’ Glory.

Last night I spent a good amount of time on Plot-a-route trying to find exactly 1 mile of route to lead us into a parking lot close-ish to the launch site.  Well.. seeing it on Google Maps and running it in the dark are two different things…soooooo.. the 1 mile run ended up being 1.5.  But as indicated at the beginning.. I am not a professional.

We eventually ended in the parking lot behind the Einstein Bagels and the mubblechatter began immediately when a 25ft fire hose was pulled out of the back of my truck that just so happened to be parked in this specific parking lot.  Hummmmm…coincidence.  I think not


Thang 1

Pax lines up side by side and all members select an index card that has an exercise on it (except the pax closest to the fire hose.  That pax unknowingly volunteered to be the 1st timer.)

As the timer drags the fire hose to the far side of the lot and back, the pax performs the exercise on the card.  The timer goes to the end of the line and everyone shift down to perform the exercise the person on the right was performing until all pax have had 2 turns as the timer.

Exercise: Wide Arm Merkins, Mountain Climbers, Jump Squats, Flutters, Bomb Jacks, Plank Jacks, and American Hammer

Thang 2

Hampton Roads Dora

Partner up.  Pax 1 runs to designated spot and performs 2 burpees and back while Pax 2 performs exercise until Pax 1 returns.  Swap so Pax 2 now runs to the designated spot while Pax 1 continues the exercise. (repeat until set number is completed)

100 Scorpion Merkins

200 Peg Leg Squats

300 Crab Cakes.


Grab the flags for second half of Ole’ Glory run back to the AO launch site.

Arrival back at launch site and we had 3 mins of Mary available.

Mary: LBC, Heels to Heaven, Box Cutters

F2: Great fellowship in this PAX as all members attended Coffeeteria.

F3: Excellent take out Prayer by out 3rd F Q.

F1: Solid performance by all as we pushed our bodies over 3+ mile




Bourbon is a bad mixer for a Wienke.

Site Q swap and YHC can only hope that my Q will be half as good as my brother Sensie’s will be at Sparta today.  Considering he ran the BRR and kills it every time I have seen him at post, one can only imagine what those poor Spartans are in for…

~4:45AM Woke up due to a standard Thursday alarm..

~5AM all ready with 30 mins to get 15 mins away..Oh well.. I can make it to Sparta launch site and plant the flag before they head out.  Slightly worried about the temps keeping the pax away today and even sent Sensei a text last night as a preemptive “Just in case”.

~5:15AM Pulling into the AO and there stood more than few Spartans ready to start the day.  Cold be damned.. A51 MAtthews pax could care less about the cold.

~5:30AM Its Peak 51’s turn to launch

Disclaimer given and also admitted to being a Peak 51 FNG.


New favorite warm up exercise called out and Lois immediately begins the mumble chatter with his declaration of his love for the BLIMPS

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 parking lot


Perform one BLIMPS for additional warm up… would hate to pull a hammie during a beat down


4 corners to hit the big 3 (Legs, Abs, Chest)

Round 1 Squats 10 Bomb Jacks at center.

  • Corner 1:  10  Standard Squat 10
  • Corner 2:  10  Peg leg squats (5 each leg)BHAHAHAHAHAHAHHA… ok.. Freezing, 5:30 ish, and 2 BLIMPS in.. balance is not working very well. 
  • Corner 3:  10  WOJO squats
  • Corner 4:  10  Jump squats

Round 2 Sit-ups 10 Dolly’s at center.  How is it you can always find that one location in a GIANT parking lot that has that one small rock to dig into your tailbone.. There were 4 locations.. 4!!! I swear Lois was planting these rocks so I had no other choice but find them all.

  • Corner 1:  10  LBC
  • Corner 2:  10  WW2
  • Corner 3:  10  Reverse Crunch
  • Corner 4:  10  legs flat Big Boy

Round 3 Merkins 10 Dry Docks at center.  I am pretty sure Thumper must do Merkins in his sleep.. Dude can fly through some Merkins

  • Corner 1:  10  Wide arm
  • Corner 2:  10  Regular
  • Corner 3:  10  Narrow/Diamond
  • Corner 4:  10  Ranger

Perform one BLIMPS (friend should not  let Qs write a Weinke while consuming bourbon)

The Peak 51 PAX is warmed up now.. Sardine declares the crew is growing tired of YHC’s warm-up exercise and says it’s time to get to work.  Yes sir.. I agree.

Keeping warm was and moving was the object of the Q today..

Mosey up the hill to the back parking lot of the school.

Ladder 11s (always a crowd pleaser on a cold day and today was no exception.  Nobody is going to stay cold on my watch… no sir… not while we have open parking lots available and time still left before 6:15am)

  • 11 bomb jacks run to far end of lot 1 Dry Dock
  • 10 bomb jacks run to far end of lot 2 Dry Dock
  • Ect…
  • 1 bomb jacks run to far end of lot 11 Dry Dock
    LBC for the 6 or join the 6 to finish

Perform one BLIMPS modified to a NOPE (Bourbon got a little to happy with BLIMPS.. YHC thinks they may have something for each other)


Partner up:  Pax 1 does called exercise as partner 2 goes to far end and performs one burpee, returns and continues the count. (Thumper/Sardine, Lois/Gypsy, Bernie/Madoff)

  • 50 Merkins (Sure why not more merkins.. Only done eleventy-billion at this point.. What’s a few more?)
  • 150 Squats (Are you kidding me… why in the world is this one here.. We did a whole round in 4 corners and 30 during each BLIMP..I swear Gypsy did not write this Weinke.. It must had been his Bourbon drinking alter ego who is forever banned from writing a weinke)
  • 250 LBC (I got nothing… just remember thinking…its 25 degrees out and i’m sweating ridiculously.. it has to be close to 6:15 by now…)

Join the 6 to complete

Mosey back to the Launch site.

No time for Mary.

~6:15 DONE!!


Mumble Chatter was limited today and I think it was because the PAX was just a pissed at my Bourbon drinking Wienke writer as I was.  There are some wienkies you keep as a backup plan for future Q assignments and others you just burn. Well… it is cold outside and the fire pit needs help getting started…
The cold weather tends to reduce the pax numbers… but not in A51 Matthews area.  Thank you guys for sticking out with me this morning.  No way I could have finished it without the PAX.

Until next time.





Trapped in a cage

A few weeks back I had asked Bernanke to take a turn on the Sparta Q line up and in true F3 fashion I received the standard response.  Sure thing…What day do you want at my AO to Q in exchange.  🙂

Not a problem, I have had the honor of leading this pax before at Carolina Courts and had what I thought was a perfect idea (it looked much better on paper vs. being done) to keep the entire group within mumble chatter distance of each other..  well it was half right… we did remain within mumble chatter distance of each other.  However, there was limited chatter today.

30 degrees 5:30 AM.. YHC 1st sub freezing post of the season.

Disclaimer given and with all Vets in attendance today I knew we were going push the limits of what all we could get done in 45 mins.


Time to get to work

Breaking from the Thrive tradition of a warm-up lap around the parking lot (minus the Thrive Challenge) we promptly got right to it.

Warm up: 1 BLIMPS

  • Burpees:  5 OYO
  • Lunges:  10 each leg OYO
  • Imperial Walkers: 15
  • Merkins: 20 Civilian Count
  • Plank Jacks: 25 OYO
  • Squats:  30 OYO

Mosey to the Tennis court and enter the cage

Perform one BLIMPS

Partner up: DORA 1,2,3

Pax 1 perform exercise as Pax 2 runs to far end of tennis court for 2 burpees and returns to switch out

  • 100 Merkins
  • 200 WW2 sit-ups
  • 300 Squats
  • join the 6 to finish

Perform one BLIMPS

4 corners of Merkins w/ 10 Dry-Docks at center.

  • Corner 1: 10 Wide arm Merkins return to center
  • Corner 2: 10 Regular Merkins return to center
  • Corner 3: 10 Narrow/Diamond Merkins return to center
  • Corner 4: 10 Ranger Merkins return to center
  • LBC for the 6 or join the 6 to finish

Perform one BLIMPS

Ladder 11s

  • 10 bomb jacks run to far end of court 1 Dry-Dock
  • 9 bomb jacks run to far end of court 2 Dry-Dock
  • Ect
  • 1 bomb jacks run to far end of court 10 Dry-Dock
  • LBC for the 6 or join the 6 to finish

Escape the cage at 6:30 and mosey back to launch site with no time for Mary.


Thank you Lamont for taking us out in prayer.

Moleskin: Okay, like I said above, it looks easy on paper…and truth be told, YHC has been focused on running more lately… soooooo. might have a slight #SoccerArm situation occurring.  However, the noticeable lack of mumblechatter in today’s workout lead me to think I was not the only one just trying to make it through the beatdown.  Oh wait.. I forgot that 2 pax figured out a great modification to get around the beatdown, but still post and chatter..

NOOOOOO i’m not referring to head bobbers or japanese style bow for squats … Actually, it was something about stealing your kids school backpack, filling it with foam and claiming you can’t do drydocks or burpees with it on.. 🙂
YHC has an excellent modification to the modification.. Drop the backpack and join in the fun.

All joking aside, today’s pax was SOLID.. Start to finish, this crew was non-stop.  No 10 counts or slowing down.. No time for mumble chatter or complaining.. Just plain ole’ hustle in the cage for 45 mins straight.  Every one of us left everything we had on the court this morning as we knocked out countless burpees, merkins/dry-docks, squats and all while completing 1.7 miles of suicide sprints in between.


The Stinging Rain Of Townland

(Posted on behalf for Dredd)

THANG: Ran 4.5 miles (and back) to the Dave Matthews Sports Complex (aka, “The Dave”), with some random exercises thrown in. The weather was perfect (cold, wet and dreary).




  1. What better way to celebrate Sparta’s one-year anniversary than a Post in the howling wind and a run through the stinging rain? I ask you.


  1. Before I leave the house for a workout I always check my IPhone to see what Steve says the temperature “feels like” (today was 27). Then I check my hot gear chart to see where that puts me. Frustrated by being over or undressed (or having to think too much) I began making this chart last winter. My goal was to find the exact level of hot gear I needed for various temperatures during bootcamps, runs and rucks. The idea is start cold and warm up to comfort so that I’m not taking anything off. Thus, at 27/Bootcamp I only wore leather work gloves, a hat and a long-sleeve shirt. It was hard to believe when I get out my car in downtown Townland that it was going to be enough—because the wind was howling and the rain stinging—but it was. Mongol didn’t believe it either because he was wearing a full-body Panda-themed SCUBA suit. And still he was cold.


  1. Gypsy invited me down to Townland a couple of months ago (plenty of warning) and even sent me a map to help me find my way to the Sparta AO—YHC still got lost. Luckily the Mongol vectored me in with the flashing lights of his giant (and totally tricked out) F250/dually. Thank you Mongol.


  1. YHC was five minutes late (rather than 10 minutes early, as planned) because I thought Sparta was a 0530 workout—could have just checked the website and seen it was 0515. Also didn’t realize it was an hour long (website would have told me that too).


  1. We ran to The Dave because it, Costco and TigerRag’s office are the only things I can find in Townland without assistance. Yet, even though I’ve been to The Dave five hundred times for Shorty Soccer, I still had a dicey moment making the right turn—we could have ended up anywhere. Townland is small(ish) but really confusing.


  1. On the way back in, Gypsy told me that we were converging with Peak51 who would be doing some Mary, but when we turned the corner there was nobody there—Gypsy: “that’s never happened before”. Was it YHC or the Stinging Rain?

Off the IR and Rollin’

E ala ‘oe!! e holo ana nā kānaka

Amazing what happens when your body decides it’s time for you take it easy for 6 weeks… the last Q I had was Sparta and at the time, I started the BB with..

“Sparta has to be one of the easiest AOs to Q of all the ones YHC has been given the opportunity to lead. The rules are easy.. WAKE UP!! Go run as hard as you can and add in some quick exercises along the way to ensure the PAX is staying together and/or catching your breath.”

Boy was I wrong… sure the Waking up part and run hard thing is right… but the easiest AO to Q….only if you can breathe.. and after 6 weeks on the F3 I.R. that breathing part was more than a challenge… it was more like survival and I was just glad I had 8 other Spartans out there this morning to help push each other along… Literally.

Today’s Spartan beat down was a Speed For Need intro for many of the PAX

YHC brought 2 racing chairs to the AO this morning for good reason.

1) I need to train up all the F3 Area 51 pax I can as the Regional Q for Speed For Need.

2) They are a really good coupon for a leg burn out

3) YHC knew I was going to be sucking wind hard today and needed a good wienke that could challenge the most fit Spartan but keep the PAX together.

Quick disclaimer and quick safety lesson regarding the running strap and breaks and off we roll. These chairs look extremely easy to utilize when running next to them… but once you place a grown man in the chair to train with and step up to drive, it becomes a seriously taxing coupon.  The plan for today was to cover 4.5 miles and allow every pax member a chance at some interval training with hill resistance while pushing the team’s chair.

The Thang:

Start AO: Sparta Launch

  1. Turn left onto South Trade Street
  2. Turn right into 4 mile trail
    1. Stop at Baseball field
      1. 1st Exercise bench step ups 20 each leg
    2. Load up the 1st riders and mosey to the 1st bridge
      1. 2nd exercise Low Slow Squat (I.C.)
    3. Switch rider and Driver and mosey to Squirrel Lake park
      1. 3rd exercise Peg leg squats OYO 20 each leg
    4. Switch rider and Driver and mosey to 2nd bridge
      1. 4th exercise Bulgarian leg lifts
    5. Switch rider and Driver and AYG full sprint across the bridge and back
      1. 5th exercise… catch your breath LBCs
    6. Switch rider and Driver and mosey to Squirrel Lake park
      1. 6th exercise hand release merkins 20 (OYO)
    7. Switch rider and Driver and mosey to baseball fields
      1. 7th exercise Bench dips 20 (OYO)
      2. 8th exercise Derkins 20 (OYO)
    8. Switch rider and Driver and mosey to AO to join in with Peak 51 for some Mary


It’s great to be back out in the Gloom with you guys. I knew it was going to be rough off the start as I got back to it.. But had no idea how quickly you lose your cardio conditioning. Lots of new pax out this morning too that made my heart very happy to see Sparta growing like it is. Maybe I need to take more time off and see if the pax keep on multiplying. I would like to call out whoever was killing it today out front… but since I was in the way back 6 most of the morning I will just say great job to all 8 of you guys.

We have a great Q line up shaping up for the remainder of October and November. So if you are looking to continually get better and challenge yourself with a different type of A.M. beat down, come on out and find out why we call this AO SPARTA.


  • F3 Dads at Kinetic Heights – see #F3Dads channel on Slack
  • Crane Relay, 10/26
  • Let Them Soar, 5K 11/10/18:
  • Speed For Need: Lots of races between now and the end of the year. Let them Soar is in Down Town Matthews and covers most of the same ground as Peak 51 pre runs and Sparta beat downs. No reason to not sign up




4 Spartans come across 15 Meatheads (A Spartan 5×5 and 4 AOs)  

E ala ‘oe!!  e holo ana nā kānaka

Sparta has to be one of the easiest AOs to Q of all the ones YHC has been given the opportunity to lead.  The rules are easy.. WAKE UP!! Go run as hard as you can and add in some quick exercises along the way to ensure the PAX is staying together and/or catching your breath.  The hardest part is making sure you don’t run further away from the AO than you can make it back in the 60 mins.  Good rule of thumb is cover 60% of your distance on the 1st 30 mins and 40% of your distance on the 2nd. Today’s Spartan beat down was a classic 5×5.  Meaning we will cover 5 miles and add in 5 pain stations along the way.  This break down helps the non-runners like YHC from getting so bored that you start wondering why you started running in the 1st place. Personally I would rather watch paint dry than go run more than 5 miles non-stop.

The Thang:

Start AO: Sparta Launch

  • Turn right onto South Trade Street (.07 miles)
  • Turn right onto Fullwood Lane (.57 miles)
  • Turn right into Covenant day (1.25 miles)
    • 1st Exercise: 15 Hand release Merkins (OYO)
    • 2nd Exercise: 15 Low Slow Squat (IC)
    • 3rd Exercise: 15 Bonnie Blair (Sister Mary Catherine) OYO
      1. Mosey back to Fullwood Lane
  • Turn left onto Matthews Township Parkway, NC 51 (1.6 miles)
  • Turn into Cross and Crown Church parking lot (2.0 miles)
    • 1st exercise: 20 each leg calf raises (OYO)
    • 2nd exercise: 25 WW2 sit-ups
      1. Mosey back to NC 51
  • Turn left onto Elizabeth Lane (2.64 miles)
  • Turn Left into AO: Meathead (3.0 miles)
    • 1st Exercise: People’s chair for 50 air presses OYO
    • 2nd Exercise: 15 Hand-release Derkins
      1. Fly-by the Meathead crew (making sure Horsehead was where he said he would be) that was standing around in a circle… when Voodoo said 0.0 I thought he meant no running, but what we Spartans saw was 0.0 was actually F2 fellowship standing in big circle like a 45 minute COT.  🙂
  • Turn Right onto Elizabeth Lane (3.2 miles)
  • Turn Right onto NC 51 (3.3 miles)
  • Stop across the street from Cross and Crown Church (3.5 miles)
    • 1st Exercise: 40 Reverse crunch
  • Turn right onto Covenant Church Lane (4.3 miles)
  • Turn left into Kevlar AO (4.5 miles)
    • 1st Exercise: 50 J-Los
    • 2nd Exercise: 50 LBC
    • 3rd Exercise: One lap around track
      1. Rinse & Repeat 2 more times
  • Turn right onto West John Street (4.7 miles)
  • Turn Right onto Trade (5 miles)
  • Turn left onto McDowell Street (5.12 miles)
  • FINISH at AO Peak 51 COT (5.26 miles)


2 Weinkes are always prepared when I Q.  It may sound like over kill, but depending on the PAX for any given morning I feel I owe it to ALL the guys to be prepared and not just some of them.

That being said; although today’s PAX was small, we consisted of 4 AO site Qs in which YHC has personally been handed 3 of the toughest beat-downs I will ever remember.

  • Fault Line was the Q on my FNG day (enough said on that)
  • Orange Whip had me debating if I could come back to F3 after the Tour De’ Matthews
  • Madison pushed me to a PR in running distance during a Matthews monsoon.

So I threw out the 5K option and brought in the 5 mile one.  (The 5k one was running the Let Them Soar route and take note where potential bottle necks would occur for the SFN racing chariots.)  The 5 mile options was originally set up as a capture the flag situation as we did a Fly-by on Meat Head.  But honestly, there was wayyyyyy more guys at Meat Head than I was expecting and I saw more than one runner in the group.  After 3 miles to get there and those guys all rested from standing around doing nothing but staring at KBs sitting on the ground, YHC did what every “Not a professional” would do and modified the weinke.  I for one did not think I could out run that mob of angry meat heads on this day.. Soooooo needless say, we will mark today up as a dry run on the eventual occurrence one chilly gloomy morning.


  • A51 will be handing out flyers at Matthews Alive with many of the work outs listed for A51. Flyers will be given out next Thursday at Peak 51 for PAX to hand out
  • Collecting names for the planning committee regarding the ONLY Matthews SFN race “Let Them Soar”. Contact Gypsy for more information.