Author Archive Gypsy

It’s always sunny in Stallings

Rain snow sleet or hail… it does not matter to BullWinkle or I.. in fact, for some crazy reason, BW typically comes out in the worst weather possible: so, I was surprised to see him this morning when the weather was so amazing for F3 standards, but glad he posted to hold me accountable today.

(52 degrees, low humidity, and cloudless morning allowing YHC to enjoy seeing the dawn stars)

Limited audience this morning for a partner workout made it really quick and easy to explain what was going to take place.  Called out the Disclaimer and we took off on a Circuit workout geared to enable all fitness levels the ability to push themselves as well as partnering up to create accountability.

Together, Bullwinkle and YHC completed 5 laps of the below circuit around Stalling Elementary School for a total of 2.04 miles.

The Thang: (LBCs as the 6 hold exercise vs plank… I really dislike planks)
Station 1:
15 dips at the outside lunch room tables (Run to next station)

Station 2:
15 partner leg throws (doing you best to ensure your feet do not touch the ground through entire set) (Run to next station)

Station 3:
Catch your breath with a People’s chair up against back wall with 15 civilian count air presses (Run to next station)

Station 4:
15 WW2 sit-ups at front left corner of school (Run to next station)

Station 5:
Plank walk hand-over-hand down 2 curb sections straight into 10 burpees at front entry of school. (Run to next station)

Rinse and repeat until 6:10am

Like all other AOs I am sure the challenges at Conviction are the same.  As the Q, creating a Boot Camp beat down ahead of time that can accommodate an unknown number of variables from weather, to PAX size, to PAX condition, to last minute AO modifications.  Yet at the end of the Boot Camp, no matter what, as a Q or Site Q’s you make sure to have left no man behind, challenge leaders to push themselves just a little bit harder, strengthened our shield bonds, and always end with the COT.  As an F3 gypsy, YHC has been to 6 different Regions this year and I can tell you that all the Regions have their own flavor of COT.  However, I have recently seen some AOs that have decided to “Skip” this part and F1 until the last minute.  After church this past Sunday, YHC had an excellent conversation with Dredd and Borland on the foundations of the COT to conclude the F3 workouts that I wish I could have recorded. (to sum it up for you)  As leaders, we need to make sure we are not reinforcing this action.  The foundation of Fellowship and Faith are part of the 3-legged stool that make up the 3 F’s for us.  If you are allowing just F1 at your AO then you need to ask yourself why and it may be a good time to review the Foundations of F3.  Here you go… I will help you with the link:

MAJOR T-CLAPs to BullWinkle today on pushing himself through the Leg throws. You killed it brother!!!


  • Announcements:
    Union County F2 Happy hour Thursday 4/19/2018: 7pm to 9pm Hickory Tavern, 6400 Weddington Rd, Wesley Chapel NC
  • SPN events are lining up quickly. Visit: to pick a race that is calling to you.  SPN needs F3 and F3 needs SPN.. let’s do it together.  Please reach out to SPN if your locations need training on the Chariots and YHC will do my best to help.
  • Sunday OTB tweet and meet F2 pace Running occurring around the Lack Park City and Stallings area around noonish weekly. (you may end up getting in a conversation about Agony’s weekly message)

See you all in the Gloom real soon!!



F3 Speed for Need: The SARCOMA STOMP 5K

The 2018 racing season for Speed for Need is off and running.

Carrying the momentum from two extremely successful events thus far (Joe Davis and Run Jen Run), the F3 Nation PAX is set up to PUSH 6 races in April, spread out over 5 regions, culminating with a final weekend on April 28th with our friends at The Paula Takacs Foundation for their signature fund raiser the Sarcoma Stomp!

A truly amazing event; it will take participants on a 5k loop course through the beautiful neighborhoods of Mammoth Oaks and Landsdowne in Charlotte NC. This family friendly occasion is perfect for all ages. As the men of F3 are out pushing 6 Speed for Need,Inc customized racing wheelchairs, your family can share in a fun and uplifting morning!  Your 2.0’s will love the face painting, tattoos, games, snacks and visits from our favorite mascots!

The mission of the Paula Takacs Foundation for Sarcoma Research is to raise funds that will directly benefit the fight to end sarcoma. By supporting local, innovative research with a relentless commitment to excellence, we open a pathway for scientists and other research professionals to develop and offer cutting-edge treatment options to more sarcoma sufferers. Thus helping to expand our global hope for a cure.

The Paula Takacs Foundation for Sarcoma Research was born out of Paula Takacs’ love of life, love of family, and love of her circle of friendship. This circle continues to grow through the work of this foundation, the people whose lives we touch, and the differences we strive to make towards finding cures, for patients locally and throughout the world.

The Paula Takacs Foundation for Sarcoma Research is a 501(c)(3) nonprofit corporation founded in Charlotte, NC.




Who Pushes Who

The mission of Speed for Need, Inc is to raise awareness and foster inclusion of those with a special need through participation in fitness events supported by the men of F3 Nation. Simply put, our goal is to help people get to the finish line and finish the race… their race.

At our core, we push track commanders (riders with needs that are special) in customized racing wheelchairs to help them participate and complete fitness events such as 5Ks, 10Ks, or marathons. Our goal is to give them an experience that they would not otherwise be able to have on their own accord. Inevitably, our track commanders are the ones that are actually pushing us though. They are inspiring us to step up, engage, and lead. They are motivating us to become better people, better servants, and better leaders. Our track commanders lead the way in every Speed for Need, Inc event. It is that unique, symbiotic relationship between the track commanders, the drivers, and all of those people running and spectating that help to raise awareness for social causes, foster inclusion, and connect the track commanders to the overall fitness community.

So the question stands…Who Pushes Who?

Contact(s): Twitter @F3SPEEDFORNEED or @JRRTolkienF3 or GypsyFit_F3


JRR Tolkien & Gypsy

Sleep is over rated.. just ask the P200 teams

1201 AM:  When the day of Q starts with you still 90 miles away from home, you know it is going to be rough.  As I ponder the various ways to explain why I fartsacked my Q for Sparta, I kept coming back to the realization that no valid reason short of my Truck driving off this ridiculously curvy interstate 26 in the mountains of TN would work considering the Site Q participated on an Ultra team in the P200 only days before.  (seriously though… the TN DOT must have some crazy law on the book that interstates can’t be straight for more than a half mile before a curve is randomly placed in it. Smokey can you confirm this idea?)  After way to much coffee to get me home, I had the dreadful realization that what kept me awake for the drive home was now keeping me awake while I’m trying to sleep.. !@#$%&.

Solid 2.5 hrs of sleep and time to get the Speed For Need (SPN) Chariot trailer loaded onto the Gypsy-mobile.  Again, thinking trough how much crap I would get if I FartSacked, YHC decides that the Great Q in the sky has placed me in this situation for a reason and I committed to the PAX a SPN training post… So off I go.

WE all know the Great sky Q has a since of humor at times… but today this day was not one that I really wanted to be tested… however, YHC was for sure being tested as to if I would follow through with the commitment or not.

430 AM:  Headlamp on trying to get the dang key into the trailer hitch lock and the tummlers are not working…  Way to sleepy to think of something simple like use WD40 to help… many choice words and various 4 letter ones were used to describe this inanimate object at 430 in the morning and yet for some reason it still did not work.  (Could have been a very easy reason to cancel the post and go back to bed)

445 AM Time to improvise…pull 2 Chariots out and load them into the back of the truck.

455 AM Thank goodness I have been doing F3 for a while now… although the chariots are not heavy, they are awkward to lift solo into the back of your truck.  All those morning random coupon posts have finally paid off…Send a message to the Site Q and let him know I’m on the way.

515 AM pull in right on time to start.  The intent was a Chariot training post meaning the wienke was short.

The Thang:

Show how the Chariots work.

  • How to adjust the handles
  • How to put on the front tire and which side it goes on
  • How much air goes in the tires
  • Where the break is
  • ETC

Pair up by height so the handles are set properly and time to roll.  Release the break and off on a F2 pace 5K+ run with very limited exercises to retain the “Boot-Camp” tag for the AO.  (A few merkins, Hill-Billies, Low Slow Squats, and SSH.)

My choice for where we were going to the get the kilometers in was a reallllly bad idea due to the steepness of the hills. Time to call an audible and mosey around the neighborhood (Thank you Madison for taking lead on the directions for this) until we get back to the AO.  Finish up with some stretching, circle up for COT, load Chariots back in the truck, and time to place this post in the history books!!


Lots of lessons for YHC on this one.

  1. Make sure to look at family calendar BEFORE signing up for a Q
  2. Prepare the equipment the day before (including the coffee)
  3. Shake-N-Bake in a Chariot as you push up a hill is one hell-of-a workout
  4. Christmas and Madison would make a stellar two-man SPN team (Hint-Hint)
  5. Two Chariots will fit in the back of a Standard truck bed regardless of what Tolkien tells you
  6. HANG on tight when pushing down hills…your pace will pick up, but let it cuz you will need it for the momentum up the next hill
  7. Sleep is not needed when you have Q-drinaline

As Always:  Thank you all for everything you do every day


YHC Gypsy


Why do you F3?

BackBlast for Sparta (Typos and all)

YHC is not a prolific orator like the great Demosthenes of Athenia who would tell stories and spin tails to incite the most passive of Greeks to defend the great lands.

No…. I am but a simple servant for the Great Q in the sky and this is SPARTA!!!  Where talk is cheap: Sweat, Dirt, Cold, and Pain are what sets us apart from those with the gift of Mumble Chatter.  Merkins, LBCs, IWs and long Moseys are our common language shared by ALL the PAX members that take up the battle against the morning gloom locking shields to help one another drive accountability.  Today just such a glorious battle occurred that defeated most my fellow noble PAX members, but not all.  3 HIMs of great fortitude took up the call of Sparta this perfect morning to help urge the sun to rise and stars to set as we started off on a cold Spring morning.


The Thang:
Our Q for the mission today had an obligation that occurred last minute and at least one of the Site Qs had already indicated he would not be able to attend as well.  Arriving at Socrates Academy the concern became real that I may be not only taking leading today’s Post but also rolling solo.

5:15 time to start:

Ok.. real question here… if you post alone and you have on a F3 shirt but there is no one around to hear you recite the declaration of you can not sue anyone, the site, F3, etc… does it still count or is your non-F3 persona (Hospital name) allowed to agree for you??

“I’m Gypsy, I am not a professional, work out at our own risk, cant sue yourself or anything… yada yada yada.. Understood Gypsy, I’m John, lets get to work its cold so stop all the talking and run..”


After having an extremely intelligent conversation with some guy named John that obviously had not had any coffee yet, I was headed out to run as many laps around the academy as possible… but wait.. what are these lights pulling in!! 2 cars and its way to early for anyone except fellow crazy pax members that also want to run around in the dark at 5:15 (ish) in the morning while it is 33 degrees with made up names, compression running pants, and frequent stops to lay on the cold asphalt to do LBCs..  There is something seriously wrong with us when you actually read that out loud?!??!??  Or is there more to it??

After a late start: it went like this. (no Weinke so we are winging it)

  • Circle around the school to the back for 20 dips on the benches.
    • Note the Playground is flooded from yesterday’s rain so they are out. Audible to proceed to Colonel Beatty Park.
  • Half mile to the Park entrance ran at a F2 pace.
  • Pick up the pace slightly to end of the section dividing the 2-lane road.
  • Quick round of lightning Q for warm up exercises
    • SSH, IW and Low Slow Squats x 15 each
  • Run to back of park stopping at each light post along the way completing 10 Merkins at each.
    • 17 posts (170 total Merkins)
  • Turn around and time to run back as we alternated LBCs and Squats at each pole stopping at the section dividing the 2-lane road.
  • ¾ All you got to park entrance.
  • F2 run back to the Academy
  • One lap around the Academy with 20 dips back on the benches
  • Finish up with some stretching.


Great work by Shake-N-Bake and PopTart today.  Having PopTart out front most of the way kept S-N-B and I pushing ourselves even harder to keep up.

S-N-B:  Glad to hear that your pending move is still going well and I look forward to helping on moving day.  (Chappa and M coming as well)

PopTart:  Enjoy the new coupon.. Tons of ways to help motivate the PAX into getting stronger with that one.  Good luck tomorrow Cerberus PAX!!

The Naked Moleskin

Yup, its ugly.. Although most will see it as someone else… Kinda like nobody thinks their own baby is ugly (but lets face it, we have all seen an ugly baby before)

However, 1st I want to thank everyone in this great F3 Nation for everything you do every day.  YHC hears of amazing Opportunities, Stories, Fellowship, and growth as I have traveled the country posting at different AOs.  But I have to ask each of us to look inside and ask “why do I F3?”  and YHC is not casting stones in a glass house here.  I realize I need to step up my game and get better every day to help lead, support, and encourage those around me.

Conversations about the way F3 use to be with all AOs having shovel flags and close bonds, or mumblechatter about it being to cold/ or wet/ or early, AO Site Qs not holding Qs accountable for the simple things like opening declarations/COT/ or heaven forbid a Backblast.  If these are items you have seen, fix it.. You are free to lead.. but don’t propagate the negative and darn sure don’t support it if you are the site Q.  F3 helps to invigorate male community leadership.. so be a leader.  I promise: YHC will intentionally work at getting better at this.

F2 events:  You may be surprised how many of your peer pax actually look completely different when it’s not 530 am in the dark and they have actually brushed their hair.  Get out and talk with your F3 nation brothers.  Yes.. I know I know.. you use to.. but how many members are new, do they have 2.0s, what do they do for a living, do they need any help with anything?  Attend the Saturday post beatdown coffee from time to time.  So.. you don’t drink alcohol and I respect that, but showing up to a monthly Happy Hour is more than a beer.  Pax member needs assistance:  Show up or at least respond.  Is it always convenient to take time out of your day to help others?  Of course not.. but if all you are looking for is a morning workout?  Why F3 at all?  The theme is… “Show up”

I had a real hard lesson a few months back when we had a convergence at Conviction with the Mint Hill Pain Academy.  That following Saturday a pax member that was at MY AO site, at MY Q beatdown, in MY COT, that sweated with me for 45 mins died that following Saturday and I had no idea who he was.  I was informed by a fellow pax that his last bootcamp he attended was the Convergence that YHC co-Qed and I never took the time to actually recognize he was there in a shield lock with me.. I F1ed hard… but glanced right past the glue of F2 to actually “see” him as my Brother until it was too late.  Don’t make the mistake I did.. F2 guys!! and include with your 2.0s and Ms where and when possible.

Enough of a Naked Moleskin.  I think anyone that actually read this far understands the point.  Lets lock shields and help all get a little better every day.  Whether you have been here since day one or FNGed today.. you are what makes F3… so help make it the best you can.



  • YHC will be back at Sparta next week with 2 of the Speed For Need Chariots. This workout will be a F2 5K pace and does fill the requirement by SFN to have practiced with chairs before being allowed to push at an event.  (to ensure we meet the AO boot camp requirement we will add in a few Merkins along the way.)
  • Thoughts and prayers for all of the F3 Nation brothers (and families) participating in the P200 this weekend
  • Lots of events coming up. Check your favorite Social Media outlet for details (Twitter, Facebook, Slack)
  • PopTart on Q at Cerberus tomorrow. (sorry guys… have fun with his new coupon)


I ask each of you to hold YHC accountable and I in return will do the same for you.


Gypsy (John)

Mary interrupts Mary

The looooooong way around how the Conviction PAX finally met Mary

Slight back story:  Spent the weekend driving down to Huntsville AL then to Birmingham AL for my daughter’s LAX games.  In the back seat of the truck was my 2.0 (Choppa) hacking away with a mild end of Winter cold.

Fast forward 5 days:  Alarm goes off at 4:45 and the last thing I want to do is get up after spending all night coughing thanks to 2.0, but YHC has the Q and telling this PAX in the UC that I fartsacked a Q for a little cough is not something I was willing to take harassment for.  (I will hold that card for one of those 40-degree nasty raining mornings) Any way, pour some coffee, grab the weinke, I load up the Gypsy-truck with the gear (yup gear for the boot camp) collect Christmas and off we go.

5:30 time to make announcements. In recent conversations regarding moderate AOs, if the attending pax are all long standing F3 members with no injuries, the site modification is converted from a “moderate” to a standard F3 Boot Camp.  Looking around I take note that all members in the PAX have Qed at some point and as such, I declare the site is not moderate today.  This was perfect because it was cold and extra running added in would help keep everyone warm.

Time to mosey:

It did not take much time for the PAX to realize I was a little out of it from not feeling well when I pointed the direction we were going to run and took off the other direction.  Whatever, I knew in my mind we were circling around, but words were not working yet for me after about 3 hrs total sleep.  Finally getting where YHC pointed, we circle up for warmup as we hold for whoever that was that came screaming in on 2 wheels.


  • SSH: forgot the number, just kept doing them until who ever that was pulling in caught us.  (Look, here comes Woody.)  He indicates the light at the intersection of 74 and Stallings held him up, so in UC fashion of course we had to do 5 Burpees in honor of such a wonderful delay.
  • Low Slow Squats: x 15
  • Michael Philips x 10 seconds
  • IW: x 14

Mosey around the school to the back bus lot where the YHC’s truck is waiting for us with some fun coupons in the back.  Each pax picks their chosen coupon after being told they will be for lifting and not running.  (we had concrete blocks of 3 sizes and few different weighted kettle bells).

The Thang: Deck of Death (WIB)  PAX divided up into 2 groups


Clubs = Hand Release Merkins

Hearts = Squats (with coupon)

Diamonds = WWII sit-ups

Spades = Over head press(with coupon)

Number = number of reps
Jacks = 11
Queen = 12
King = 13
Ace =14

  • Draw card and perform said exercise
    (Exercises are performed as a PAX in Civilian count)
  • PAX mosey to designated location and return to draw next card.
  • pax can begin performing said exercise, but count as PAX does not begin until the 6 is back from the mosey

Mubblechatter was very light with the constant movement by everyone.  Not much to discuss on this one as the PAX got to work knocking this card game out with the only general complaints that YHC did not shuffle the deck very well.  However, I deflected to Bullwinkle since he cut the deck before we dealt out the 2 stacks.  ? Ended the card game at the awkward time in the beatdown where it is not enough time to repeato  (although I mentioned it and the PAX declined) but too much time to start Mary.

Not a problem… because YHC may not be a Professional as declared at beginning, but I am a Professional at not being a professional and this ain’t my 1st Q, so we mosey over to the playground for some impromptu.  Not enough time for finding Dora, but the tables look great for a quick round of DIPs, Derkins, and step-ups.  15 each.  Finish up and mosey back to the flag from some classic core burning Mary.


  • Hold legs at 6 inches for the 6 to arrive. (mubblechatter starts on this one wondering if the six was out looking for Dora)
  • Dollies
  • Rosalittas
  • Heels to Heaven (IC on this was all over the place… oh well.. just do them)
  • Protractor (in comes Mary) Imagine this if you will: Here we are at the end of a Boot Camp beatdown counting out cadence as we laying in the middle of a parking lot and out of the Gloom comes a lady’s voice (Mary) asking what school we are at?  . I stated at the start I was not feeling well so it might be a hallucination.. Nope.. its real….  After all this time doing F3, YHC finally gets to meet this Mary person every Q always talks about and she is lost.  She is looking for Butler High School and we are at Stalling Elementary.  Bullwinkle tries to give her directions but wow.. ummmm.. lets just say YHC will not be asking Bullwinkle for directions unless I’m looking to go the looooooong way.. at least now I know why he will not run a 5K.  If he gave the directions it would be a 15K instead.  We get Mary headed to Butler and finish up.


Naked Moleskin:

Thanks to the PAX for helping through this one.  It was a tough one for me since I literally went home after and drank some Nyquil went back to sleep for the day.  Solid work by all. YHC trialed a new technique for the Conviction AO with extra exercises for the PAX while holding for the 6 vs. ping ponging back to collect.  Since we stay on campus for this AO and YHC informed the PAX where our next stop point was, I felt like we were adhering to the Credo of leave no man behind but leave no man where you found him.  This approach appeared to work well and YHC will continue to incorporate it into the weinke.



  • Woody (R) as of 3/15 (HAPPY Half Century BIRTHDAY!!) has Conviction Q 3/21
  • Sparta AO on 3/29 will have Speed for Need Chairs for race training
  • Eleventy billion March Madness brackets for F3. Check Twitter, Facebook, Slack, Twitter to pick which one you want to be part of.
  • Union County Happy Hour at Hickory Tavern: 6400 Weddington Rd, Wesley Chapel, NC 28104


YHC Gypsy

WHY are there spots?!?

I guess the old saying holds true…

He who complains about the cooking becomes the cook.  Well…at least the spirit of the saying did.

A few weeks back, YHC attended a boot camp AO in MECA called Piledriver Qed by Ribshack (hell-of-a guy to Q BTW if you get an opportunity to talk him into leading your AO).  I hated (in a good way) the beatdown so much that I immediately reached out to the Sparta AO site Qs and told them how awful it was and it would be perfect for an AO that has Running as the primary F1 function.  In typical Madison fashion, this turned into somehow YHC was now setup to Q what I just said was amazingly terrible.  The WIB is called “Old Glory” and went something like this:

Disclaimer given  (yup.. not a professional….I hate running….if you hurt yourself…sorry about your luck, but I have no money to be sued for.. following me on a run at 5:15 in the morning is your own fault and not F3’s or Socrates Academy so don’t go bugging them either if you get hurt.) and understood.

The Thang:

No time for warm up things like SSH, IWs, Hill Billie’s, etc …  this is a Running AO.. we have running to do… (YHC did forget it was a moderate… sorry guys)

Although the wienke for the WIB was already crafted for me, I still needed to find the best way to accommodate both clydesdale and rabbits.  The start and finish were easy enough, but the grind part of the beatdown was a challenge.

5:15 we launch on a 1 mile warm-up run leaving Socrates Academy parking lot toward Colonel Beatty park entrance sign and back to the Academy at a F2 pace to keep the PAX together. Instructions were given before we left that upon return is where the grind would start.  The AO for Sparta happens to be just square enough and just long enough (1/3 mile) to accommodate any potential clydesdale and rabbits that would post.

The Grind:


  • At turn one 25 merkins
  • At turn three 25 dips on the bench.
  • Repeto until 6 am.

This is where I get into trouble as a Q.. this stuff looks great on paper.. but dang.. in reality I want to kick the guy that writes my Qs up, but my legs aren’t working so good today and butt kickers are nowhere near anything I want to do right now to myself.

  • Lap 1, ALL good.. feeling warmed up from the mile run.. knocked out some merkins and dips, everyone staying relatively close together.
  • Lap 2, ok.. getting a little winded and the rabbits (aka Smokey and Madison) are pulling away.. no worries still in sight for Arsenal and YHC
  • Around lap 4 or 5, the bench for dips was getting more and more inviting to just sit on vs. doing dips.  Lost track of the rabbits.. oh well this is an OYO and I’m sure they are moving along ok.  Arsenal has now exclaimed this workout is as bad as I was thinking it was.
  • Lap 6 or 7, seeing dots is not normal.. why are there dot everywhere.. oh wait.. that’s right.. was so focused on making sure my feet kept stumbling forward I forgot to breath.. Ok.. dots taken care of but where is everyone now?  Great, I’m now lost; the rabbits and Arsenal are missing.. truly running OYO
  • Lap 8,  What is this nonsense?  REALLY?!  Voices in my head.. I knew I hated running, but the voices in my head now telling me to keep going as well!? Oh thank SkyQ!! YHC is not losing it!! It is just Madison lapping me at turn 3 trying his best to keep me going with encourging words. At least I was not lost any more.  ?
  • Lap 9 or 10, at this point I am comfortably numb, can’t feel my feet, shoulders, chest, thighs.. just mindlessly stumbling forward, doing the merkins and dips.  All I can think is COFFEE.. I need Coffee!! and we are almost done.

6am.  Finally finished…

But wait..what happened with the last 15 mins of post you ask?

There’s more!!

For the low low price of a Free F3 F1 post, you too get to run another mile because this WIB is called Old Glory and why not take Old Glory for a nice morning run too.  Off we go again on a 1 mile run leaving Socrates Academy parking lot toward Colonel Beatty park entrance sign and back to the Academy at a F2 pace to keep the PAX together. We take turns handing off our Great nation’s flag between pax to take the lead as we follow Old Glory down Wedding road for all the early morning commuters to see.

I would like to say that YHC was able to perform 5 mins of Mary.. but if you have read this far, you know I was not going to be able to do that.  Madison took the Q lead for this part and I vaguely recall some voices calling out stretching positions.  I tried a few, then realized that was not in the cards for today…


This is an excellent AO F3 Nation.  If you have not been out to this site, put it on your bucket list to attend a post in the near future.  The setup is to accommodate all our clydesdale and rabbits.  FNG friendly and 2.0 approved.  You push yourself as hard as you can but always have a pax nearby to lend a helpful word of encouragement to power through.  In all today we clocked around 5 miles and completed roughly 175 merkins/dips.

Final note for all my F3 nation brothers out there… Don’t ever recommend to a Site Q a potential workout: unless you are willing to show up and Q it yourself. (the good Lord knows I have learned my lesson on this one).

Leave no man behind, but leave no man where you found him!  #credo




  • CPR class signup deadline is Sunday 2/11.  (Contact Madison)
  • F3 Night at UNCC on 2/17.  Tickets are 6 dollars online with F3 discount.  Full price at the door.  Contact Gypsy if you need more information
  • 1st official SFN race is the RunJaneRun 5k on 3/3/18 (F3 has a team to register with when you signup)
  • Conviction AO is closed 2/14 for a convergence with Mint Hill at Pain Academy (Bain Elementary)

The Rain Held Off, But the Workout Did Not!

Post on behalf of Shepherd

The Thang:

Mosey around the Parking Lot.


  • SSH X 20
  • IW X 20
  • Merkins X 10
  • LSS X 15
  • 5 Burpees (OYO)

Mosey to the Tables at the front of the school. 10 Dips, 10 Step-ups (each leg), then Run to the 2nd light pole near the entrance; Repeato, except 10 Derkins in place of Step-ups, then Run to the Stop sign.

Mosey back to the Bus Lot, and partner up. Partner 1 runs around the track one lap, while Partner 2 does called exercise, then flapjack, until all exercises completed.  Merkins X 100, LBC’s X 200, LSS X 300, and 50 Burpees (just to make it fun!).

Mosey back to Front Parking Lot for a little Hill work! 7’s on the hill, LBC’s at the top, and Bombjacks at the bottom.  (Watch out for the soggy ground at the bottom!)  Here comes a little bit of rain!

Time for exactly 6 minutes of Mary:

  • Dollies X 25
  • Dying Cockroaches X 15
  • Superman and Bananas (until they were begging for mercy!)


Was this supposed to be a “Moderate” workout? Guess I’m not crazy about Moderate; so, we’ll have to settle for “MADerate” instead!  The PAX were forgiving, nevertheless!  All were glad that the rain held off, but may have preferred a modified Thang due to rain, rather than the Maderate Thang!  eHarmony was happy to have a little rain for the cool down stage!

TClaps to Sticky Note for taking us out!



  • Announcements:
    CPR class signup deadline is Sunday 2/11.  (Contact Madison)
  • F3 Night at UNCC on 2/17.  Tickets are 6 dollars online with F3 discount.  Full price at the door.  Contact Gypsy if you need more information
  • 1st official SFN race is the RunJaneRun 5k on 3/3/18  (F3 has a team to register with when you signup)
  • Conviction AO is closed 2/14 for a convergence with Mint Hill at Pain Academy (Bain Elementary)


Moderate Boots on Today

I took a little saunter down into Union County to see what the boys at Conviction were up to and ended up Qing a “Moderate” beatdown, whatever that means.


Mosey around the back of the school to the bus lot.

  • SSH x20.
  • Windmill x10.
  • Cotton Pickers x10.
  • 10 Imperial Walkers.
  • 10 Yurpees/Inch Worms OYO.

The Thang

Move over to the lines.

  • Bear Crawl Suicides- Bear Crawl to a line, sprint back, for four lines.
  • Lt. Dan 1:2 to 8:16.
  • Al Gore until the six arrives.


  • Merkin x10
  • Mountain Climber x10
  • Peter Parker x10

Mosey to the front of the school and choose a picnic table.

  • Dip x10
  • Incline Merkin x10
  • 20 Step Ups each foot OYO
  • Dip x10
  • 10 Decline Merkins OYO
  • 10 WWII Sit Ups OYO
  • LBC x20
  • 10 Box Jumps

Mosey back to the cars.


  • Mountain, Neck Rolls, Shoulder Rolls, Side Stretches.
  • Mountain, Forward Fold, Half Forward Fold, repeato x3.
  • Plank, Up Dog, Down Dog, Lunge, Crescent, Spinal Twist, Warrior One, Warrior Two, Side Angle, Peaceful Warrior, repeato other side.
  • Merkin x10.


  • Russian Twist x10.
  • LBC x20.
  • Crunchy Frog x10.
  • The W x10.
  • Homer-to-Marge Merry Medley, includes: Homer-to-Marge, Low Dolly, Rosalita, Low Flutter.
  • J-Lo x10.


  1. Thanks for letting me bring a little pain to Conviction.  It is always an honor to lead an F3 workout, but especially so as an invited guest of a different AO.  I enjoyed meeting you all.
  2. Four spots left for the F3 Custom Goruck in MeCa region. Email if you are interested and I’ll let Gamma know.
  3. F3 Olympics.  2/24/2018
  4. UNCC 49ers Basketball F3 night 2/17
  5. Welcome to Tony Parrish now known as Sticky Note



Back to the Basics

Pulled into the Conviction AO a little early to set up for a very simple Q this morning and much to YHC delight, there were already a half dozen pax enjoying the wonderful warm weather today.

I will have to chat with them in a bit since there was setup to do.

Grab my rucksack full of bricks/papers and start off on a quick mosey to the bus lot (or better known as a Hair Band pre-run) to position the pain stations.  Returning to the site launch point to find 18 pax came in for this midweek convergence F1 event. The goal was to do JUST 1 lap around the AO, JUST 1 lap around the bus lot track, a couple merkins and some lunges… that’s it… back to the basics.  Easy right?  (or at least it looked that way on paper.)

Half winded already from the setup, I knew this was going to be a fun morning workout.

Welcomed all our brothers from around the F3 nation that joined us this morning, introduced Co-Q: Chum, disclaimer given, and started on a Mosey.


  • Side Straddle Hop x 20 (except Glass Joe who was still waiting on an invite from the Q to start or exercise or move or something  🙂 )
  • Low Slow squat x 20 (ok, I had the squat part right, it was the slow part I had to work on)
  • OYO 10 second count Michael Phelps (With a warning that we need to loosen up the shoulders and arms for the Thang)

Let’s mosey, some more.

Around to the bus lot.  A few pax happened to notice equally spaced items on the track and the mumble chatter started. (thus, that dang rucksack pre-run earlier)


Simply put, one lap around the track with a few merkins mixed in and followed up by a few lunges.

A little more detail:  each pax randomly selected a starting location on the bus lot track that was indicated by a piece of paper.  There were 6 pieces of paper spread out equally around with instructions for what to do at that station and how to get to the next stations.

The papers included the following:

  • 25 Merkins: Bear crawl to next station
  • 25 Diamond Merkins:  Crawl Bear to next station
  • 25 Wide arm Merkins: Crab crawl to next station
  • 25 Carolina Drydocks:  Crawl Crab to next station
  • Dragon Merkin to next station (AKA mobile Peter Parker merkin)
  • 25 Hand release Merkin: Inchworm walk to next stations

Plank up for the 6 and hand the Q off to Chum.

 Time for some simple lunges.

The good thing about this wonderful AO, is there is a lined bus lot for parking and never any busses.  This makes it great for things like wind sprints, suicides, and yes markers for how far to go on lunges.  Chum decided it would be unfair to the PAX if we did not utilize every one of those parking lines this morning for his part of the Back to the Basics convergence beatdown.

Start on line one:  deep knee to ground walking lunges to next line and run backward to start line.  Deep knee to ground walking lunges to line 2 and run backward to start line. 15 mins later, Deep knee to ground walking lunges to line 11 (if you still can) and run backward to the start line.

Run one lap around the track

Hold for the 6 (aka YHC) and mosey back to the launch point for some Mary


  • Knees to elbows (reverse LBC) x 20
  • Dying cockroach x 20




Sparta Moderate running AO tomorrow at Socrates academy in Matthews

F3 Charlotte Men’s Winter 2018 Healthy Eating Challenge starts 1/15 (lasts 6 weeks) Register at Or call 704 891 5026

MECA Region Winter party: Saturday 1/27/2018 at Cabarrus Brewing Company (7:30 pm launch time) RSVP requested: Pre-blast for further details:

Returning the mid-week travel experience, Mint Hill Pain Academy is hosting Union County for a mid-week convergence the 2nd Wed. in Feb.


It was excellent to see so many guys out this morning (and 3 AO shovel flags) for a mid-week beatdown.  Everyone put in very solid efforts and I appreciate all the mumble chatter letting Chum and I know that our very simple workout was enjoyed by all.  The verbal appreciation/encouragement with comments like “are you kidding me!!”, “I can’t feel my shoulders”, “is the modify a nope”, and my personal favorite… “I would not have modified bear crawls with lunges if I knew 15 mins of lunges was up next” enforced my drive as the Q to make sure YHC followed the basic rule of: “don’t Q it if you can’t do it”.  Over all, this morning was a simple winke to bring us back to the basics, However, as a good friend told me, “Simple” does not always equal EASY!!
Thank you all for allowing YHC to Co-Q this morning and I look forward to seeing you all again soon.



What is a moderate?

~Post on behalf of Highchair

The Pax called for a moderate so I did my best to deliver. It went something like this:

Warm Up;

Slow mosey to the other side of the school where we circled up and did the following:

25 SSH

10 Wind Mills

10 Circle Merkins

20 Low Slow Squats

15 Imperial Walkers

20 Mountain Climbers

To get the heart pumping YHC instructed the PAX to line up on the first bus parking line for parking lot suicides.

At the first line, one burpee, run to 2nd line, 2 burpees, run back to start then back to 3rd line 3 burpees, rinse and repeat until the Q had to audible which resulted in cheers from the PAX. We did however make it to line 10 (out of 12) which meant we did 55 burpees. Good Job!! That was not moderate, my bad…

The Main Thang:

PAX lined up on white line again, laying on their stomachs and since this was such a success this past Saturday I thought I would duplicate. Each member would take turns calling out an exercise to the count of 20. First on stomach, then roll over to your back for another called exercise. This kept going until all 9 PAX called an exercise 2X. The result was a variety of Merkins and Mary. Very effective.

Mosey back to the other side of the school where we bear crawled half the distance of the parking lot, then in reverse, crawl bear half way back.

Still time for some Mary so we did some Homer to Marge and WW2’s.


It was an honor leading this fine group of F3 Brothers. And for the Mint Hill PAX, it only took me 10 minutes to get to Stallings Elementary.