Author Archive Hollywood

The Waxhaw Backblast Police are Relentless

27 mostly clothed men decided to join me for some basic bootcamping around UC’s best workout at a school next to the guy’s house that sprays semi-automatic rounds off in his backyard for the entire county to hear. Merica

Warm up: Run long way to basketball court. Note Recalculating’s awe of the concrete quality and flashbacks to when he used to ball out in the streets of Jersey.


—Pyramid: 5 burpees, 10 Merkins, 15 HR Merkins, 20 mountain climbers, 25 45 seconds elbow planks, 20 Plank Jacks, 15 HR Merkins, 10 Merkins, 5 burpees

—Run back to parking lot-suicides around the lot, stopping at each driveway (4), 15, 20, 25, then 30 jump squats at each driveway, 5 burpees at beginning

–Bunch of Mary to pass the time, 20 IC of LBC’s, Heel to Heaven, Dolly, American Hammer

—Ran back over to the basketball courts for some more plank fun-6 inches, various merkins, Maktar Ndiyaye, planking

—Partner work-P1 runs to pull up bars and completes 5 pull ups-P@ doing 200 400 shoulder taps with feet on fall. Run back to start, Time!

Moleskine: So I’d like to consider myself somewhat of an 80’s and 90’s rap enthusiast. In somewhat of a shocking twist, although born in Hollywood (West Hollywood, nttiawwt), I grew up in a close suburb where all we listed to was rap. It also helped that my parents worked in the record business and would steal take provide me with CD’s when asked for. It’s an impressive collection that can probably net me $5 from the local used CD store.

But I don’t listen to rap anymore, because most of it is garbage. There is even a rapper named Lil’ Mosey. Trash. Listened to this dude for about 30 seconds before I had to stop. I was embarrassed for him. I mean, my no-longer-famous cousin and I were making rap tracks about the Lakers and macking with the ladies at age 12 that would blow this guy away. With no autotune. Yet one of his songs had 131M views.

So with that being said, I got what you’ve been waiting for.  Hollywood’s top nine West Coast rap groups/rappers of pre-1996 all time (same thing), in order (BTW this cannot be argued, especially if you are from the East Coast. Had to leave some good ones out):

1. LMFAO **homer pick, Christmas is coming up

2. The Pharcyde

3. The Alkaholiks

4. Cypress Hill

5. Jurassic 5

6. Tupac/Dr. Dre/Dogg Pound/Snoop/DJ Quik/Nate Dogg/Warren G

7. Digital Underground

8. Souls of Mischief

9. Ice Cube

So there also was a workout. It was fantastic. Saw a bunch of newer PAX that probably have no idea who was Q’ing since I haven’t been to a bootcamp workout in a while. That’s cool. Lots of good attitudes and strong work from these men. The older PAX: grumpy, loud and opinionated. Can’t a Q’s voice crack without the peanut gallery chiming in? Rough crowd out there, don’t change though. Kept the mileage pretty standard, which surprised people I guess. Shirtless guys and Gazelles were a little upset with this. They got over it though. Go read Posse’s backblast if you haven’t already because you’ll remember that one, not this.   Thanks.


SFN 5 k this weekend in Matthews; need track commanders; see Rubbermaid for details.

Many races/1st and 2nd F opportunities coming up; Spartan Race in April; CSAUP in West Charlotte and Vagabond over Veterans Day

Pull up Challenge going strong; can jump right in

Sign up for Waxhaw Christmas party asap

Born to Roll

17 strong and brave men joined me to run up and down a couple of Waxhaw’s most famous hills. I got roped suckered asked nicely into Q’ing yesterday and was prepared as usual. I even impressed the PAX by writing some stuff on paper I had strategically placed around the streets of F3 Waxhaw. Most planning I had done in a while.

WARM UP: Mosey to the front of South Providence School while dodging a few cars, standard Floater stuff. MC x 15 IC, Plank Jacks x 15 IC, Peter Parkers x 15 IC, more?

THANG: From side of school–20 Merkins, run to Waxhaw Library, 1 burpee, run back 20 jump squats, up to King Street 1 burpee and back 20 LBC, up and back on Bad Idea, 1 burpee and back

Shoulder presses on wall x 50 IC while recovering

Mosey back Stop at library for Merkins on hill, x 15 while facing in each direction

Towards downtown-At random large rocks placed on lawn down side of street- Broad jump uphill from beginning to end-every other rock 2 burpeees –at least 14 total        Mary-Freddie Mercury, x 15 IC, dolly x 15 IC

To Cupcake Queen parking lot-10 Jump squats at each intersection on the way there In parking lot-20 CDD, run to front of Provisions, 1 burpee, back To corner of Caldwell and Church st, 1 burpee, back Down and up recently discovered steep hill behind the skate park… BURPEE TRAIN!!!

Very long train today. THE LONGEST. 3-5 6 min and 20 seconds!!! of consecutive burpees while we waited for that thing to pass. Yes someone timed the train and you guessed it, it was Fuse Box. 

Finished the set up the hill, 1 burpee, back

Mary while we wait-Heel to heaven x 15 IC

In lot, 10 wide arm merkins, 12 CDD, 14 stagger merkins, 16 CDD

Back to cars-burpees for the final 30 seconds

MOLESKIN: Obviously I had more planned and wanted to get in a bit more running and try and get to Keith Jung Un Death Hill (getting messages all night asking me to run more today, weird), but with the humidity out there, it worked out anyway. The unpredictability of the train is unique to this AO, and the chatter really gets going when that whistle can be heard a mile away, knowing what’s to come. Watching the train go by as you are doing the burpees definitely makes it feel much longer.

I should have known something was up when Deadwood went sprinting 100 mph past Dasher up Bad Idea Hill. Paid for it later in the workout I think but apparently, it was all about bragging rights getting the record time on a Strava segment. Kid Rock definitely has plans to change that soon.

Posse solidified what we knew all along-He will be a great school crossing guard upon retirement. Guy risked his life to save us while we dangerously crossed Hwy 75. Thanks and glad we didn’t leave any out there.

There were other things that happened too but I forgot and will likely just slip into a future backblast when I remember. If I didn’t mention your name it was probably because I wasn’t paying attention, or more likely because you didn’t do anything to wow me.

With that being said, you are all appreciated and I’m thankful for the comradery and support from you guys that are out here most mornings. Obviously I wouldn’t still be here 3.5 years later if it was just about merkins and burpees. As usual, all of the guys worked their butts off. Good push.  I swear one of these days I’ll be able to correctly complete the disclaimer. But we did look good though.


Isabella Santos Race 9/28- Need runners and Speed for Need pushers—See Waxhaw Group Me or Slack for details. Great F3 event.

Doughboy is desperately seeking some folks to join him tubing the Catawba on Sunday. Bonus-Bread Bowl may be there for extra shenanigans

Tons of races/events coming up-Vagabond, Spartan, Ragnar, Speed for Need-don’t be afraid to jump in and sign up. You’ll be glad you did.

Recalculating-solid takeout

Sugar Hills

7 strong and brave men joined me to run up and down a couple of Waxhaw’s hills. I don’t get up to this site much but wanted to try and use some different terrain, while at the same time not venturing too far into the darkness to avoid being chased or mauled by some stray dog. Also, spirits were high knowing that the “burpee train” passed at 5:20, sparing the PAX from that suckfest.

WARM UP: Mosey around Waxhaw United Methodist Church to Center Grove Freewill Baptist Church. 15 x Mountain Climbers IC, 15 x Plank Jacks IC, 10 x Low Slow Squats IC, 10 x Merkins IC, 10 x Peter Parkers IC, 10 x Merkins IC

THANG: Run from Center Grove Freewill Baptist Church to Amazing Grace Lutheran Church, long hilly way-each rt .4 mi –10 jump squats one end, 10 HR Merkins other; at middle point each way, 2 burpees—3 round trips total No hand flutters x 20 IC, American Hammers x 10 IC waiting for 6

Mosey to parking lot on Church and Main St. intersection, plank work-civilian count-5 Carolina dry Docks, 10 Merkins, 15 Dry Docks, 10 Merkins, 5 Dry Docks

At Caldwell St. –from there run around bend of Church St.(turns into Givens St.) up to Broad St. intersection-10 HR Merkins at one end, 10 jump squats at other-Completed 2 round trips Heels to Heaven x 20 IC, Dolly x 20 IC waiting for 6

Mosey down Broome St. (turns into College St.) to Brevard. Up Brevard St. to Main St.-5 burpees at each intersection

Mosey back to the start-4 minutes left-audible to the picnic benches dips x 20 IC, Derkins x 10 IC, Dips x 10 IC, Derkins x 10 IC Done.

MOLESKIN: Great group of dudes as always. Fast crew out there as well. A few I don’t see that often, mostly because many of you foolios don’t come to Ignition or Pursuit. F3 Haw WestUC WWW3 whatever we are doesn’t have many hills so it’s always fun to use them when we can. Last time YHC Q’d Floater it was during the remnants of a hurricane and we didn’t get to move much. #recordlowattendance

Always good to get out of the comfort zone and try something different. Just kidding, it’s the same crap I always do, run, jump, merkin, etc, repeat-just with the added danger factor of #87. That’s why I had to prerun to scout for whether those pitbulls were roaming around and whether it was safe in the dark mean streets of the Haw. Regrettably, we only saw a deer and some annoying rat terrier that was attempting to wake up the entire neighborhood with its barking. I usually try and say something about each PAX but there was not a lot of chatter going on when we’re struggling for breath most of the time. Good thing there were only 7.   Some of this is actually true.  

Twinkle Toes-Told me how much he loved the Q and can’t wait for the next time I’m up. At least that’s what I heard. Grinded it out today.

Easy Button-Getting faster and faster over the summer. Is it the tank tops? We’ll find out in a few months if sleeves are his kryptonite.

Carb Load-Hasn’t missed a workout in 2 months. I think. How would I know? I don’t. But he’s always there. And kicking ass.

Shake & Bake-I know how much he loves to run so my goal was to make him happy. Pushed hard as always, though he probably wished we did more merkins to show off his perfect form.

High Hat– Probably felt like stopping a few times but never quit. He’s going to give the #respecters a run for their money when eligible soon during their annual Respect Games competition.

Deadwood –Despite the calf issues, continued to work hard up at the front. And, since everyone was on their best behavior, didn’t have to scold anyone (this doesn’t apply to Groupme)

Zinfandel– Way to represent for the Crest. He must have forgot that there was a boycott of my Q’s from the Briarcrest guys. #ilivedthere10years #hoaduesalwayspaidontime #thankstroy

ANNOUNCEMENTS: Tonight-Gerber leads Clyent Dinner 5:30-He promises Old E & Mickeys 40s or Boones Farm Strawberry Hill and Zima as the low carb options *unconfirmed on the alcohol selections

Q School this Saturday-see signup links in GroupMe, Slack

Possibly New Lawson’s Second Largest Hill*

Had to go up against the 17 yo VQ so figured I needed to come out strong and show that the extra 15 minutes and extra 3 miles matters. 8 guys agreed. We rolled out an excited bunch. Looking fly and of course being extra diccs safe due to some street running. A disclaimer was provided, happiness ensued.

Thang: Mosey to the clubhouse of Lawson 2.0. At your own pace. Which was quick.

–Circle up- SSH x nope , IW x not today, Mountain climbers x 10IC, Plank jacks x 10IC, chilcutt x 10IC, Merkins x 10IC. Run to the end of a faraway cul-de-sac.

–From that spot, run up the previewed hill**, out and back. At every light pole, complete 15 10 hand release merkins. At bottom, 10 burpees. We did this for 6 light poles and a long time. When finished, ran to a smaller hill and planked for a quick rest. –Next-some sprints up a smaller hill. Backwards/forwards running to stop sign. 10 jump squats before running up the hill. Did this 4 times.

–Run back towards the school. At each light pole, stop for 5 merkins. 6 poles in total. –At school, ran to front of high school. Derkins x 10 IC, bench Chilcutt x15 IC, dips x 20 IC.

–Head back towards start. At path, stop at each pole, 10 Dry docks, 12 merkins, 14 dry docks, 16 merkins. Then sprint back to home base to join the Flash crew. Done

Moleskin: Some thoughts about this morning. After Wolverine and Bottlecap took off their shirts, I was afraid that the rest of the PAX were about to follow. Luckily enough, the rest remained covered up as we all just needed something to soak up all the sweat. Disgusting humidity out there. Didn’t really help. Sneaky steep hill there in Lawson, but Rubbermaid has done the advance scouting and analytical breakdown of his community and noted that there was a 0.2% decrease in grade difference to some other hill or two. Maybe next time. Burpees to hand release merkins is rather unfair to the shoulders. Guys were out there running with noodle arms trying to shake out the pain. And what graduation makes their band members get to school in tuxedos at 6am to practice? Just mean.

Wolverine killed it out there today. At the front all morning. Probably needs to start going to Chiseled to get some more muscle definition though. Bottlecap was doing his best keeping up and almost destroyed himself in the process. Gave him a new low back exercise late in the workout to work on as well. #yourwelcome

Gerber is still coming back from his calf issues but is always right there at the front with his super long strides (compared to mine at least). Think he was upset that we ended 1 minute early as he still wanted to run though. Deflated was also sneaky fast today. Up at the front as well and getting faster and faster by the week. Didn’t even let the three layers he had on slow him down.

Legal Zoom and Centerfold, both of Clyent Dinner fame, made rare morning appearances to Ignition. Not sure running in this weather is much easier than running in 95 degree heat (just kidding, it is). Good work.

Foundation told me at Open Door (yes you should come) yesterday that he wouldn’t miss Ignition for anything. Seemed to waffle a bit after I told him I was on Q though. Is that a good or bad thing? Not sure but he was there. It may be because he’s been blacklisted from Flash after his site Q duties ended. At least I heard that from a friend of a friend. #secret

Rubbermaid crazily admitted to cheating modifying as needed but even still, felt that the 5ish miles was not enough and was ready to knock out another 8. Nobody else has ever not finished all of the assigned reps during a workout. Not once. Just shocked to learn that this occurred at Ignition.

Thanks to all who showed up today. Appreciate you all. Good first F fellowship and encouragement from the PAX as usual.

Announcements: Bottlecap’s annual 3v3 Basketball tournament, June 15. Middle school and up. See details in other social media site.

Tupperware on Q at Chiseled 6/12.

Watchtower-New site location, New Town tomorrow 6/11

All About the Briarcrest, Baby.

I really shouldn’t be the one writing this backblast today. The master orators that are Fuse Box or Zinfandel should be as they were the main guys behind the new neighborhood & F3 approved large lot shirts and magical entrance we all witnessed this morning. They would write 6 paragraphs breaking down the who, what where when and why of today’s events. They would do their best to shame all other local neighborhoods for their puny showings today, with graphs and charts of calculations/ratios. Instead, they will likely meme you to death today on Group Me.

Briarcrest had it’s Spartacus moment, and unfortunately every single one of the Waxhaw PAX could not be there to witness it.  The Respects present all instantly became 20 years older and shook their fists in disgust, yelling “those dang kids”. Millbridge stood with envy, wondering why with 1000 homes that couldn’t be them.  The rest were just confused embarrassed for them.  But nobody from the B&C seemed to care about yesterday, or the day before that, the times when factsacking jokes about Briarcrest were commonplace. All that matters is today. So yes, one small neighborhood in Waxhaw/Wesley Chapel (not Mineral Springs, Moneyball) brought out all of their people and comprised 10 of the 26 total PAX, all excited to see temps in the 60’s and eager to work hard. Shampoodle (kotters) even flew back from Nashville to witness this glorious occasion. Even FNG Brandon, now named Glider because we had nothing left to give at that point ( he rode a glider once?), was taken aback from all the excitement. If he never shows up again, it would be due to the shenanigans today and obviously have nothing to do with YHC’s spectacular workout, described below for anybody that cares.

Since I wasn’t sure how many were going to be present (YHC has been missing some Impromptu workouts lately), my plan was pretty much to do what I prefer to do, which is run. The Weinke would be updated as we go, as usual. Disclaimer was provided over the strong mumblechatter.

Warm Up: Mosey through the parking lot Plank, MC x 15 IC , Merkins x10 IC, Plank jacks x 15 IC, Merkins x10 IC, Peter Parkers x 15 IC, Merkins x 10 IC (for some, most stopped counting at this point)

The Thang: Mosey to the path that leads to Transporter’s Home Away from Home. At each light, complete 3 burpees. Total 21. Plank work while waiting for the six.

Continue mosey to the end of the path. Partner up.

Uphill both ways-Partner 1 run to the top of stairs, 10 merkins, P2 to end of path and around circle, 10 merkins-When you meet, 4 burpees. Flapjack. Each time you meet, add another 4 burpees up to 16 total. Mary while waiting for the 6.

Mosey to alcove in side of HS- Plank work, Merkins x10IC, 6 inch plank jacks x 10IC 150 shoulder taps off wall combined as a team. P1 runs to other side of the street and back while P2 does the exercise. Mary while waiting for the 6.

Mosey to front of HS-10 burpees OYO

Mosey to back of Middle school- Derkins x 20 IC, Dips x 20 IC, 20 Step ups Derkins x 10 IC, Dips x 10 IC Mosey back to start

Moleskin: The Pax all brought it today. I think. I usually have a terrible habit of not noticing or paying attention to much around me But since nobody got in their jeep and drove off early, I’d say that sticking around is good enough for me. The goal as always was to keep the heart rate up the entire time and offer little to no rest in between exercises and while waiting for the six. And obviously do enough merkins and burpees to keep everyone honest. Saw many knees hit the ground on the derkins/shoulder taps, myself included, never an issue as long as all are doing the best they can. Despite the brisk movement, the mumblechatter remained strong today and those that know who they are never stopped talking the entire workout (it seemed to be a Briarcrest against the other PAX kind of thing)

To those who care, we logged a little over 2.7 miles. Not overly far, but we were constantly moving with a very fast Mosey (some would say run) throughout. Thanks to all who showed up today to make my 2.86 year anniversary Q Briarcrest’s shining moment a good one.  Lawson, we are all now waiting..


JDRF Juvenile Diabetes Walk 4/6/19 -Carowinds

Dash for Downs 3/23/19-Blakeney

Commitment 3/30/19-Operation Sweettooth Virtual 5k

Not Really an AMWRAP

**Posted on behalf of Stub Hub

Eight PAX showed up early on a Monday morning to run off all the beer and wings ate over an NFL playoff weekend. Since 93% of WUC PAX are somehow Patriots fans the mood was rather delightful.

• Disclaimer – Really good and extra elaborate disclaimer given before we launched our workout.


Start from the parking lot and head down to Transporters Shed for 10 donky kicks. Mosey to the upper circle by the baseball field for 10 air squats. Mosey down to the baseball fields for 10 derkins. Mosey back up to the top circle for 10 air squats. Head all the way around towards the high school parking lot for 5 burpees at the stop sign. Mosey to front of High School for 15 dips. Mosey to front of middle school for 10 box jumps. Mosey to beginning for 5 burpees. Wash, Rinse, Repeat till 6:15am.

Four total laps seemed to be what most PAX got, except BC and Hollywood who were able to go pick up the rest of us after breezing through course. Somehow this managed to time out okay as we got back with 30 seconds to spare so we were able to get in some quality ab work.


All PAX that showed up to ignition Monday morning worked extremely hard. It seems that each lap got progressively harder. We covered a pretty good amount of ground 6.2mi according to the crapple watch.


• Shampoo Crew still doing big things collecting toiletries to bring to local shelters. See Dancing Bear for additional Details

• Father Daughter Dance – March 1st. See Gatorcub for details.

• Keep Mad Dog in your prayers as he had a heart procedure. (Since I am not very prompt on this backblast, I can share Mad Dog said it was a good over all report and said we should be seeing him in the gloom soon!)

Stinky Busses

3 PAX for a lovely stroll around the site grounds. Being up against a VQ was always going to be tough for numbers, so I appreciate the two that came out to push themselves.  Nowhere to hide when the numbers are small.  Not much to say either when you’re struggling for breath most of the time.

Thang: Fast run long way to the back of the school, about a mile. Squats and Merkins x15IC

To the steps-Suicide from there around the bus loop, stopping at 5 different locations. 10 Derkins on the wall and jump squats on the other side.

**Apparently Union County hates the Ozone Layer (no google research completed), as there was no reason, in 47 degree weather, that the busses need to be idling for over an hour from 5am-6:15. We almost passed out running past the fumes from these 20 busses for over 25 minutes.   Not really but they smelled.

To the half wall near the High school-1 burpee to 2 get ups. Up to 5 and 10 total.

Back of HS, from one entrance to another.  shoulder taps off wall and Mike Tysons. Start with 2, run to next entrance 4, up by 2’s to 20.

Mosey home, at path, every light alternate merkins and Dry Docks, Begin with 10 merkins, 12 dry docks, 14 merkins, etc. Up to 22 Meet up with the guys from Flash for COT

Moleskin:  Everyone got in 5.35 miles, which means me since nobody else had a watch.  Might have convinced Bottle Cap to sign up for an OCR and Easy Button to Q during the fun as well.    Until next time.      Announcements: see Flash backblast for details. New FNG  Inspector Gadget

Bags of Fun

Despite WUC’s other two AO’s running as scheduled, 9 men made the smart decision to venture to Wesley Chapel’s finest shopping center to start off their week right. There may or may not have been a proper disclaimer provided judging by the strange looks I got.

THANG: run around Chick Fil A and Dunkin’, narrowly get run over by the one car in the lot, to the back of the Target lot. Warm up consisted of, all IC, MC x15, Peter Parker x15, Plank Jack x15, plank, elbow plank, merkins x15

To other side of lot-Every third tree, 5 jump squats to the end (total 45). Back to beginning, same thing, yet 3 burpees instead of jump squats (27). Plank work, Mahktar NDiayes x15 IC

Mosey to Brooklyn Pizza-each pick up a sandbag and back to Target parking lot. With sandbag, run to 1st line, 10 shoulder presses, leave bag, run back to start, then grab bag and run to 2nd line, 10 shoulder presses, run back to start, etc-did this for 7 lines (70 presses). Then Jump squats x20 IC

Next- at each line, 5 squats with sandbags (35 total), back to start. Then Sandbag squats x 15 IC

Next -with sandbag, at each line, 8 bent over rows, leave bag, back one line, then grab and go to next line, repeat entire way (56 total). Then Merkins x 15 IC

Next-sandbag burpees, 2 at each line (14), bring bags back to start. Then 2 laps of mosey/sprint until time.


MOLESKIN:Great group of guys as always. Many I haven’t ever met or seen in a while. Sandbags were tough, especially since the one I had weighed what seemed like half my body weight. Always good to get out of the comfort zone and try something different(for me at least). Because the Wesley Chapel Target is the least crowded in all the area, it makes sense that they have the biggest parking lot. Somehow just running back and forth in the lot we got in almost 3 miles.

Goodfella, as usual, smoked everyone when it came to burpees. Got the onslaught of short jokes from the PAX during that time as well.

Short Circuit-heard it was his third time out and despite my disclaimer issues, had the innate ability to modify as necessary

Smokey- super fast, up at the front all day, despite back issues. Nice work.

Chastain-showed up at some point during the workout. Not sure when but jumped right in to work hard.

Ackbar-Almost didn’t make it due to lack of sleep from the Star Wars marathon on TV all weekend. Glad you did.

Deadwood was completely silent the entire workout.         Just kidding, he talked nonstop.

Banjo didn’t want me to be the only one so he came to make sure that Briarcrest was represented.  Following through on our Briarcrestian reputation, he gave it his all with no complaining to be heard.

Demascus-Found out that he does not know how to read a weather report. Thought it was 59 degrees when he arrived. No gloves, shorts, shirt. Very Recalculating of him.

Thanks again for the opportunity to lead


Bible study-Wesley Chapel Brooklyn Pizza, Monday at 7:30pm

Legacy Sports-looking for leaders to help

Ignite This!

8 pax flat out refused to hit the snooze button and came to brave the dangerously misty conditions this morning to get in some miles and merkins.


Run long way to front of high school, then IW x10 IC, Merkins x10 IC, 6 Count Burpees x10 IC


Run to high school parking lot, various lengths of sprints with merkins, dry docks, jump squats and burpees in between;

Then to middle school in front of the steps; merkins, diamond, stagger L, R, wide arm all x5 IC; then partner circle around the bus lots; 10 Hand slap merkins when meet; completed 2x

Straight shot from there to the front of the middle school; bench work; 15 step ups, derkins and dips; all x2; 10 6 count burpees

Run to end of drive up to Cuthbertson Rd.; 10 merkins IC, 20 jump squats IC, 10 dry docks IC, then run back to front of middle school

Loop around; complete Merkins, jump squats, lbc’s, start at 9 each, at every half lap reduce by 1 until finished

Ended day with some sprints with recovery jog around the parking lot; Total a little over 5 miles


Nice work by all, good to have site FNGs Burpees McGoodfella and Landshark, both were out towards the front all morning. Look forward to seeing them back out again soon.

Botttlecap killed it on the loop at the end. Does that mean he sandbagged the beginning of the workout?

Moneyball was carrying a jacket around for some reason.  And just happy that calf raises aren’t allowed at this ao.

Halfback and Stub Hub both working their way back from 3 weeks of vacation. That was together, right?

Easy Button loves him some Ignition, overheard saying to his M that he can’t wait to Q it and show us what a real Q can do.

Just a really fast crew out there today, peeling back for the 6 was actually encouraged but not necessary due to the fact that we were all bunched together pretty well. Thanks again for the continued support of the newish workout and look forward to some of the Flash guys coming over and joining us soon for a change of pace.


Church on the Street; see Bottlecap for sign up

Open Door bible study; Sundays, Five Stones at 7am; no pre-work required; just come and listen

Christmas party 11/30-Providence Downs South

Three Forgot to Fartsack

Rainy weather moved us to the covered picnic area, where 3 PAX joined YHC on a fun filled mostly non-running gear workout.

Warm Up:

Took advantage of the minimal rain to mosey a couple of blocks and back; SSH x20 IC, MC x10 IC, Plank Jacks x10 IC, Merkins x10 IC, 10 burpees oyo

The Thang:

Under the picnic shelter next to the benches where the gear was waiting. Dumbbells from 25-55 lbs, 45 lb plates.

Cranked up the tunes. Turned on the lights. Explained the stations.

Tabata station work 45 seconds on, 15 seconds off

Stations were:

  1. kettlebell swings
  2. Goblet squats
  3. Plate carry
  4. Shoulder press
  5. Biceps curls
  6. Sandbag burpees
  7. Lateral raise
  8. Bent over rows
  9. Slam ball

Every so often, we would mix in regular burpees, derkins or merkins as another station.

After 15 sets, the rain held off a bit and allowed us to run to Providence Rd. and back. Back to the covering, 1 minute plank.

Then repeat stations for 15 more sets until time was up. Finished it off with 10 burpees


This was actually the first workout YHC has Q’d with this little running. Not sure how I feel about it.  Decided to bring gear expecting weather-limited movement with more PAX but all appeared to have been scared off by the 4:45 downpour that likely made everyone (but the 3 studs listed above) hit the snooze button.   But for the most part, the rain held off until after we were done and we remained mostly dry despite the conditions around us.   Due to preference, some stations were skipped more often than others.  Some modifications were made.  But no quit and no train interruption made for a good workout.

Thanks to the 3 that braved the 5 mph winds and really light rain to join me this morning.   Hard work and great attitudes as usual.


Forest Hill Church-service 10/21 Cane Creek Amphitheatre