Author Archive JRR Tolkien

We Listened To The Toy Cop… (this time)

(missing 1 PAX… cobains. Update YHC and will update backblast)

20 Pax showed up at Stonehenge, but by the mileage total of ~4.2mi, thought they might have been at The Brave. Well, guess what… now all of you know you can post at The Brave, since you hit the mileage minimum for that workout. Try it out.  You too Loogie, hey if Paper Jam can be a runner, you can be a decent footballer one-day… maybe.

Plan was to run a Metro-style workout, with a bunch of running today… a lot of it, in the 8-story deck on Community House, affectionately named ‘Room 101’ by Tuck. But, a Toy Cop kicked us out, just before we ascended all the ramps… backwards. Paul Blart was actually cool about it, and said that we could run around the Premier campus, just stay out of the decks. Can’t blame the guy for doing his job.  We respected his wishes and stayed out of the other Premier Decks for the morning. Well, not really by choice… the PAX #refusenik on YHC attempt to just go up another deck.  Settled for Ballantyne Village Deck instead.  Hey, BRR is next weekend #goodluck, and YHC has NYC marathon in 10 weeks… which means running is necessary.  It’s also necessary to run off a bunch of pasta on vacation in NJ, right Gramatica?

Since YHC can’t do a ton of body-weight exercises to irritiate joints, or rather, YHC bodyweight is still elevated so exercises are much harder… we pulled out the green resistance bands as the coupon for this morning.  If used properly, it gives you a really hard workout. Well, unless you get the BLACK band, which Doc was given…. then it’s a soulcrusher. Great work McStuffins.

It was good to see BillyGoat and Cheddar out there pushing, after being in 10th gear on their 3rd F late the night before at The Sandbox Prom serving some kids who have been dealt a tough hand in the game of life. It was unequally nice to see Nard Dog out there (and the prerun no less), after being 4+ beers deep on Slack the night before. #HIM

Anyway, hope you all have a great holiday weekend.  It has been most of 2018 that YHC has been out of workouts, and at my old site-Q stomping grounds of Stonehenge, but great to see some new faces, some old faces, the same ugly faces, and … you get the point. Pleasure to lead, and thanks for the invite WT &ND.  Encouraging you all to sign up for some service opportunity, whether it be Speed For Need Race, Sandbox, or something else of service to someone else.  No need to post details below, because if you haven’t heard about any of these, then 1) you’re ignoring them 2) your memory is horrific or 3) you don’t care… Hopefully #3 isn’t the case.

And that’s a wrap! Back to spending the remaining 2 days of vacation before YHC goes back to work. BLAH!



New Strava Segment … Banzai Burnout

Actual Slack conversation, secretly recorded by Omarosa, and documented in her new book “Unhinged”. Buy it now, before it goes on sale. Be one of the first and only to pay regular price.

Poptart: “You’re good to Q the Matrix Monday? You are on the schedule.”

Tolkien: “Litto Engrish. Me no werkout toomach now big boi.”

Poptart: “Be there, and make sure you signup for paintball…. we have 30 guys signed up so far, spots are limited.”

Tolkien: “Banzai!!!”

The rest is history. Hey, when you havent Q’d a workout for exactly 4 months #TRUTH, the backblasts are as terrible as the lead. Will improve next time. 12 men showed up to the Matrix and got something a little different, in the form of covering new ground South of the AO.  With BRR approaching quickly, and the fact that YHC “muscles” haven’t been used for months, the goal was to focus a little more on the running… but of course, anyone doing the BRR would have just gone to Horsey McHorse, but whatever.   Overall 3 miles were covered, intercostal muscles were stretched (thanks to the therapeutic stretchy green bands YHC brought) and everyone got a little bit of hillwork in on a new segment, which shall be called “Banzai Burnout on Strava” forevermore, a .18mile 7% grade hill in the lush darkness of Chestnut Hill Estates. Lots of records set, well, because it’s a new segment mostly (Rachel wasn’t there).  King Of The Hill went to the determined Ocho Cinco, YHC took 1st place in the Mongol Category, and age-adjusted McGee got last… dead last #WAMRAP . We went up the hill a couple of times, and then ended with a brutal backwards run up, before heading back to the AO.  Luckily noone got schmacked and shalacked by a Mack Truck on the death stretch of running to the hill. But, hey a disclaimer was given so #clearconscienceifdeathoccurred .

Everyone put in a solid effort this morning, and thanks Smoky for the takeout in COT. For some fun Monday inspiration for the naming of the hill segment, watch this from F3-Dads Camp.  Honored to be given the reigns to lead this morning fellas. Have a great week.

Banzai Toast to New Segment ‘Banzai Burnout’

Tolkien’s Corner

Thanks again to everyone for your thoughts, prayers, checkups, smack talk, and support for much of this year while I’ve been dealing with auto-immune issues. Please let me know if I can pay it back, and will certainly be looking to pay it forward.  As mentioned in COT, challenging you all to reach out to someone injured or just needs some encouragement.  Little things like a few words, or a text message, go a long way.

Also challenging you all to commit the mission of F3 to memory, particularly if you are a regular… we workout so our bodies are prepared in situations where we are called upon to act and lead.  Looking like Kid Rock is nice, but that’s not the ultimate purpose.  He’d even tell you that.

The mission of F3 is to plant, grow, and serve, small workout groups for the invigoration of male community leadership.


  • Several SPEED FOR NEED races coming up to round out 2018.  Encouraging all of you to participate in just 1 to see what it’s all about.  Gypsy is your A51/SOB/UC SFN Q so reach out to him if you want to get involved somehow. We would love your leadership.
    • 9/29 Isabella Santos 5k/10k in Ballanyne (marquee SOB race… 60+ F3 Pax in 2017)
    • 10/6 Susan G Komen Race For the Cure 5K Walk in Uptown (very powerful service opportunity to push breast cancer fighters to the finish among 15,000 people)
    • 11/10 Let Them Soar 5K in Matthews (Tackling Dummy heavily involved in foundation)


JRR Tolkien

PB: 5/28 F3 Memorial Day Convergence + Patriot 5K w/ SPEED FOR NEED

Final Details (Updated 5/25/18)

Here’s the skinny for Memorial day… will keep it short, so you actually read it…. Original preblast on bottom of message.  Looking forward to it men!  We have almost 80 PAX signed up and likely many more will be in attendance post convergence on Monday.  This should be an awesome event and our 8 veterans, all of whom have served our country well in WW2 or Korean War, are pumped to participate and spend the morning with you all!

0630 - 0715   Convergence @ Symphony Park Shell - Checkpoint Q
0730 - ?      Patriot 5K (.5mi from convergence) - F32018 Disc Code
0815          "Extra(1)Mile" Run - FREE (run w/ shovel flags)

- Veterans arrive at race venue at ~0630 (we will be there at 0545). If you are not doing convergence, come welcome them and thank them for their service.
- If you don't want to run the 5K, the Extra Mile 1mile run is FREE and its a moderate pace run for 1 mile.
- If you have been assigned to Drive one of the racing chairs, you should have already gotten a separate email from Tolkien... mandatory training at 0600. Read it.  Didn't? email:
- Bring shovel flags... we will run with them for the Extra Mile for sure, and PAX choice to run with it during the 5K.
- You can sign up on race day for the race, but it will be the most expensive 5K ever. No discount code will apply.  Your choice. #FREE2spendmore$

Other stuff...
- Send best pictures/video post race to
- If you would like to be a Driver in a future race, lots of opportunities to help Q, Drive, or volunteer. Especially for our biggest race of the year, the American 4 Miler on 4th of July, the SFN 1YR Anniversary Race. #BETHERE
- Limited SFN swag sold at the race ($6 SFN Ruck Patches, $25 F3/SFN New Balance shirts or NEW SFN Shirts (UnderArmor).  Buy it at the tent and bring cash or be prepared to PayPal.
Track Commander          Service Branch         F3 Region            Chair             
Gene Blackmon (XL)              Navy                 Rock Hill 1              BLUE                     
Spencer Anderson (XL)          Army                 Rock Hill 2            SILVER                  
Don Hunt (XL)                         Navy                Gastonia                  RED                       
Frank Polito (L)                       Army                Metro 1                    PINK                      
Ed McPoland (L)                     Marines            Metro 2 (CORE)    ORANGE              
John Harris (L)                          Navy                 FORT                   BLACK                  
Dwight “Buzz” Benson (XL)    Air Force           METRO 3          GREEN                  
Fred Peterson (L)                   Coast Guard     Nation                   YELLOW             
Email with questions…. looking forward to amazing day all!
Thanks, Tolkien
P.S. Want the feels before the race? Watch the Veterans in the Charlotte Marathon in our video below…..

Original Preblast Below:

F3 Metro, F3 Area 51, and surrounding F3 Nation Regions !!! Coordinate your clowncars, bring your shovel flags, and lace up your shoes to remember our military veterans who gave the ultimate sacrifice for our freedom.

Save the (modified) murph for another day!  This year F3 Nation has the special honor of escorting 8 WW2, Korean War, and other military veterans in the Patriot Family Festival 5K through SPEED FOR NEED, and they could not be more excited!  Don’t believe me? Well watch some of them in the Charlotte Marathon Relay and see what fun they had being honored.  Veterans Complete CLT26.2 Event Video

Here’s the deal… 0630-0715 Convergence followed by 0730 Patriot 5K followed by an additional “Extra Mile” for our military heroes.  Choose your own adventure for the race: Bring your family and run with them, run with one of the 8 racing chairs (many pace groups: fast, faster, fastest), or run your own race.  But whatever you do make sure to cheer these guys on, and all the other service veterans present, and thank them for their service, as they remember their fallen brothers and sisters with us.  The goal is to have all surrounding Charlotte regions represented, and just a great morning of Fitness, Fellowship, and Faith.  Here is the Event Video from last year… which was a great event: 2017 Convergenge and Patriot 5K


RACE EVENT: F3 Nation Convergence & Patriot Festival Go the Extra Mile 5K

WHO:       F3 Metro, F3 Area51 & surrounding F3 Nation Regions (driving distance from Southpark)

WHAT:     F3 Nation Convergence, followed by Patriot Festival 5K, followed by Extra Mile for heroes

WHEN:   Monday, May 28th 2018 / 0630-0715 Convergence / 0730 Patriot 5K

WHERE: next to South Park Mall / 2101 Rexford Road, Charlotte NC 28211 (parking lot at The Esplanade Building)

WHY:      Memorial Day is a day where we remember our armed service veterans who died for our freedom.  And celebrate those who have served our great country.


TEAM:     F3 / SPEED FOR NEED (Disc Code: F32018) . Price is $30 before code and goes up on 4/30



Questions? Message me @ JRRTOLKIENF3

See You all out there Memorial Day!

JRR Tolkien

Hanging Around in Waverly


16 bros chose Waverly for the three headed panda workout called Cerberus.  We focused on grip strength and abs, using some less commonly used F3 exercises, and threw in some sprints just to make McGee feel good about himself. Congrats on smoking the 40+ year olds young fella.  3 miles were covered.


We did stuff…. whoever attended knows, and the rest… well, show to know! Here’s some of what we did:

  • Merkin up/down cadence ladder on the artificial grass pet pee-pad in front of Co
    • #35:  5reg / 5wide / 5diamond / 5R-hand fwd / 5L-hand fwd / 5R-leg up / 5L-leg Up
  • 3 sets of Bulgarian split squats, 10 each side
  • In deck, 5 rounds: dead-hangs exercises on overhead cement ledge, then race around the deck level.
  • In deck, 5 rounds: 10 dragon flag ab lifts… for proper form watch this:
  • Top of deck, 2 rounds of alternating hip slappers on the top wall.
  • In deck, challenge longest dead-hang on overhead cement ledge
  • Series of AYG sprints outside, until we got back to launch
  • Finito!


After attending the launch, YHC was excited about the new Waverly AO and was excited to Q Cerberus for the first time.  The opportunity arose when Argonaut asked for Q’s a few weeks back.  Too bad Menchi’s isn’t open that early for some salted caramel soft-serve and infinite mixins!

Couple of musings, before work duty calls…

  • Doc McStuffins held his own <weight> on the parking garage ledge hangs. But not enough to take down Cottonmouth in the main event.  YHC got him once or twice… but who’s counting. He’s still the BROlympics Dead-Hang Champ until 2019, even with his cheating ginormous mits.
  • Yes, Nutter Butter (somewhat of a Frasier lookalike) was there for those of you looking at me funny when YHC asked him to 10-count.  It’s ok… YHC is used to funny looks, and looking funny.
  • No, it’s not Lazy Boy’s birthday yet, he’s still 49.  But thanks for making us do 50 reps of some exercises because of the supposed 50th birthday Cottonmouth.
  • Good to see BillyGoat back from a back injury. Not only did he pre-run but he lifted all 54lbs of Turkey Leg to reach the pull-up ledge.
  • Turkey Leg showed no ill-effects after crushing the Boston Marathon on Monday.  Sneaky guy found a way to ask me what my Kiawah Marathon time was(my PR), and wink at me that his 3:17 on a hillier course in the rain > my 3:16. Well played little guy.
  • Mentioning UFC rules on Slack, Mighty Mite showed up ready for a battle with YHC, but backed down when YHC mentioned he would get beat like a drum with my Shaolin Monk skillz.  You too can develop those skillz by watching the instructional video:
  • Always great to meet different F3 men, or men YHC hasn’t posted with in some time.  Nice meeting / seeing you Astro, One Star, Schmedium, CottonMouth, Zeke Face, Good Hands, Lazy Boy, Nutter Butter and thanks for coming today.


– Represent F3 Nation in your community by simply registering for 1 SPEED FOR NEED race this year. Pick whatever race you want of the near 50 events we’ll be supporting, run the race however you desire (alongside racing chairs, pushing a chair, solo for a PR, or with your kids). Be an example of male leadership in the community.  Check out our website at to see the event schedule.  If you’re unfamiliar with SFN, check out a video, or two, or three… LOOK, here’s the link to one:

Have a Great weekend men.
SYITG ~ JRR Tolkien

# PeoplesChoice NO AMRAP Vote (18-14)

Tolkien’s Two Cents

So it’s Holy week, and for some of you at this point of your life, this week may be significant to you or mean nothing at all, which is totally fine, I’m not judging.  But for me, it’s defining because I believe God sent His one and only son Jesus to die on the cross to redeem us, so that we may have eternal life in Heaven.  That’s just one sentence, but that’s a big sentence.

But I won’t go deep here in theology… simply imagine one man, any man, doing something selfless for a number of people.  Now imagine that man to be YOU.  Then MAKE that man be YOU.  Ask yourself if your greatest amount of joy in your life has come from you doing something for yourself, or for someone else.  I hope the answer is someone else, and that it would therefore be common sense for you to keep on living Third.  That’s the definition of a High Impact Man #HIM. Strive to be one…Everyday.

“If you cannot feed 100 people, feed just one” – Mother Theresa

“If you cannot feed 100 people, feed just one… BUT make sure that mouth isn’t yours” – Tolkien modification

Have a great Holy Week and Spring Break All.


YHC was at The Brave, which could only mean one thing…. AMRAP that YHC was the Q.  Bunch of the usual whiners on Slack about whether today was going to be an AMRAP or not, and that’s getting old… so none of that to be discussed here. 32 PAX voted in total, 13 showed up for the actual workout…. #StuffedBallots.


Pax weren’t fooled from the start… everyone knew where we were going, AMRAP or no AMRAP… and headed straight for Room 101, the new 8 story parking deck.  It’s the best thing in Ballantyne… well, other than lunch at Blue Taj, which will also give you the sh!tz… (getting offtrack).

We lunged, backwards-ran, karaoked, side-shuffled, and ran up the deck and stairs 5times and got 5+ miles in today.  Threw in some merkin variations, attempted pullups #shortarms on the ledge, and some 6-inch LBC’s #General’sFavorite .  We worked hard together, got the 6, and got back to launch by 0615.  Good times.


YHC enjoyed working out with the group of men this morning, as its been probably close to 2 months since YHC has posted this way due to some health issues being worked through (thanks for your thoughts and prayers).  Erector with his virgin post at The Brave and crushed it.  Madison hasn’t stopped slowing down since P200, but now that he’s found a job we’ll see if his significant progress slows down. Cobbler posting at The Brave for his 5th straight post, and making no excuses but just grinding it out. 4/6 P200 Teammates, fresh off their 4th place Ultra Finish put in some training work for 2019 (Mario, Kid Rock, Madison, Tolkien)… man that was a great experience! Frasier again was super supportive of everyone and seemed to enjoy running with lots of pax.  Hollywood loves the parking deck, and showed up for the last AMRAP YHC Q’d… dude is just a beast.  Fire Hazard runs as fast backwards, as he does forwards… wait… does that make him even fast? Mr. Bean was still flapping his gums all morning, even with his braces (which is against British law), but part of the flapping was from the wind in his face from crushing the workout.  Fallout and No Regerts secretly were watching the 6… YHC. Enron… did YHC beat you to posting the Brave backblast?!? You get one day of grace period for showing this morning.

A true pleasure to lead and working out with you men this morning.  YHC has missed the 1st F. Keep up the good work and keep #accelerating.



  • Check out the upcoming race schedule on and show up to 1 race this year… that’s it. A few upcoming, specifically Sarcoma Stomp on 4/28 and Patriot Family Festival on Memorial Day.
  • F3 Dads Camping Trip 4/13-3/15 – Thanks Frasier for leading this. Check Slack channel for more details.
  • F3 Dads Summer Camp sign u… nevermind… it sold out in less than a day #yousnoozeyoulose
  • Sign up to Q The Brave and lead other men at the toughest SOB workout.
  • Lots of other things but can’t remember… heading DR for Spring Break so need to pack!

SYITG ~JRR Tolkien

Can You Zip Me Up Please?


The 6 men who posted DMZ this morning ought to have no grip strength left when squeezing their computer mouse reading this backblast… at least 1 of them had issues pulling the zipper up on their pants when he got home…. #TMI Anyway, it was OCR Training day at DMZ, and so coupons were a plenty, despite the wet weather.

The Thang:

Partner up / rotate through 8 stations / 3.5min per station / 1min run to end of parking lot and back in-between stations… 35 straight minutes of grip sucking work.


  1. 75# front-facing bucket carry (Lowe’s not Home Depot which crack!)
  2. Backwards run with resistance cables (flapjack)
  3. 2x45lb plate farmers carry walk
  4. Spear throw (3 burpees for miss)
  5. Tyrolese traverse between two trees
  6. Reverse burpees w/ 25lb kb
  7. Supine pull-ups with thick rope
  8. Partner Resistance Tug-O-War (horizontal rope pulls)


It was good to be out there this morning with the fellas despite the wet weather, and YHC appreciates the support in showing! Aquafresh didn’t mind the heavy stuff, as he is still on an emotional high from bench pressing 135lbs 1,378 times at BROlympics a few weeks back.  One Eye showed no ill-effects of some sciatica issues and crushed the bucket carry, and led on the runs… work needed on the spear throw 🙂 Coldcuts looked Tom Cruise AKA Ethan Hunt in Mission Impossible going across the Tyrolean Traverse.  Uncle Phil and Pothole were getting after it as well, with no time for mumblechatter… or they were just taking in my sweet TABATA song playlist (did you catch the Moana Soundtrack and Wreck-It-Ralph songs… or Whatever It Takes, Imagine Dragons are the best). Me? YHC was just glad to be out with my brothers, which has been less frequent than desired, but hoping that will change soon enough.  Have a great week all.


Reach out to ColdCuts or GOP about helping out at Huntington Farms Elementary for community service this Saturday.  They can use the help at one of CMS most underprivileged schools.


JRR Tolkien

Keep HOPE…Have COURAGE…SFN Supports Joe Davis Race

Not even a week into 2018 and SPEED FOR NEED is already off and running to a tremendous start. There is no better morning than starting with 200+ of your closest F3 Nation brothers on behalf of so many AWESOME causes.

Joe Davis was a devoted son, brother, and friend. Joe passed away too early at age 28 from a disease that he battled from his youth—addiction. Recovery from addiction is a process and, unfortunately, it is a disease that cannot be cured. Please go to the Joe Davis Run for Recovery website for more information.

Joe’s personal motto was, “Hope…never lose this.” The morning of January 6th was all about hope. On a morning where the temperature was a frigid 12°, over 200 F3 brothers came together to raise awareness for several causes including: KeystoneOperation Sweet Tooth, and the Run for Holland.

SPEED FOR NEED lined up the entire fleet of 6 racing chairs, including the newly dedicated pink, “Sweetness,” and yellow, “The Smoker,” chairs. Four of the racing chairs ran in memory of past track commander, Ava, our fallen brother, F3 Cheech, and all of those loved ones no longer with us that have left too early.

Holland (down syndrome), a 4 year old bundle of excitement, rode the full 10K in Sweetness’ debut whilst being pushed by her dad, F3 White Lightning, and a contingent of F3 Lake Norman pax. Noah (cerebral palsy), 2.0 of F3 Decibel, rode the full 5K in the green SPEED FOR NEED racing chair.

There were so many incredible moments at the Joe Davis Run for Recovery, and check out the first amazing video of 2018 (above).

Special thanks to Lexington PAX, F3 Thumbs Up for making the drive from Lexington to be at the race, and man the SFN Tent EHing many many men! Also special thanks to F3 Roy, Red October, and Borland from up North in Raleigh & Churham who came to help set up the racing chairs, and learn about SFN so they are prepared to bring SFN to their home regions for inaugural races in 2018!

Here are a few post-race comments from F3 Rock Thrill, Thumbs Up, and Decibel:

“What a special day this year at the 6th Annual Joe Davis Run for Recovery! One of my favorite aspects of the race this year was the unveiling of the 2 new Speed for Need chairs in memory of Cheech and Sweet Tooth, Olive’s daughter. The time of race that our race is held each year and the accompanying cold temps means it is far from an ideal SFN race, so I really appreciated the involvement this year, the travel in from other regions and was really moved at the thought of the “ghost chair” in Joe’s memory. It was honor to lock shields and have two wonderful causes represented! Thanks to the more than 230 PAX that gave support!” – Chris Davis, F3 – Rock Thrill, brother of Joe Davis and race organizer

“The loss of a brother in June of 207 hit is hard in F3 Lexington.  We struggled how to make a lasting memorial for our fallen brother Cheech.  The opportunity to memorialize John by partnering with  Speed For Need was the perfect fit.  THE SMOKER is not John’s chair, it belongs to something bigger than all of us.  Every time it rolls, every time it gives joy to it’s Track Commander, we have lived out Cheech’s mantra, #LeaveNoDoubt.” – Troy Fite, F3-Thumbs Up, Lexington Region PAX and SFN Regional Q

“Fire Chief Noah was pumped to be part of his first race and be part of a team.  The cold temperatures did not deter him at all.  He bundled up and along with Mainframe, NASA, Change Order, Longshanks, Decibel and many others along the way he took to the course.  Noah’s favorite part of the race was being part about of the team.  Having CP makes it difficult for him to join teams.  Partly because his difficulty with muscle control and partly because of the time his therapy takes.  Knowing he was part of the team had him excited beyond words.   Thank you for helping our son complete his first race and for giving him a team!” – F2 Decibel, Father of 2.0 Track Commander Fire Chief Noah




Be sure to check out the 2018 race schedule on Website: and follow us on our social media platforms!

Twitter: @F3SpeedForNeed

Instagram: F3SpeedForNeed


WonPahtnuGoUhstehrsUddahPahtneRonUdrWei… OK?


It was cold…10 degrees.  If YHC had whipped out my weinke, it would have frozen.  Speaking of frozen, when YHC got home, found out my pipes had frozen throughout the house #noshowerbeforework .  Oh well, things could be worse… like the cold freezing the eardrums of the 12 bold PAX that posted such that instructions could not be followed… or heard… or understood this morning. That’s ok, as the Q YHC takes ultimate responsibility for such belligerence, so will try to un-sharpen my harsh Mongol intonation and speak more clearly next time. Enough jabbering, here’s what we did…


  • Quick mosey around the football field, stop in deck for some SSH, I/W and Mountain climbers … really just waiting for Scabby to hurry up after the running in with his 27 layers of high-visability clothing #safety!  Margo was miffed on my Mongol intonation on the #10 of the I/W, which started the morning fiasco.
  • P#1 runs up parking deck staircase carrying 20-35lb instrument (dumbell, sandbell, or kettlebell) five three times. P#2 runs to the other end of the deck, up staircase, and across top of deck to meet P#1.  Each partner then does 5 weighted reverse burpees, and 5 unweighted. Flapjack. 4 rounds total (2x up stairs each)
  • Catch-me-if-you-can:
    • Rd#1: P#1 runs backwards with weight up deck, P#2 does 2 burpees and catches P#1. Flapjack.
    • Rd#2: Carry weighted object running forwards up to teh top of desk, flapjack every turn.
    • Rd#3: Side shuffle up inclines of deck, forwards on flats to the top
    • Rd#4: Both partners up staircase 2X alternating carrying weights each time
  • Wrap-up final few minutes both partners doing full WW2 sit-ups alternating with the weighted object for 3 min.  When complete, do 10 Dragon-Flag sit-ups per Margo‘s Twitter request. Finito!


YHC was worried about today… sick for a few days, and honestly just not in the greatest shape but working on it.  Glad to see one of my very best F3 friends, Mr. Brady, show up today.  Brady would die for me, and proved it today by posting at a bootcamp.. and carrying weights!  Chelms just nearly died from a self-described heart rate spike according to Twitter.  Lorax doesn’t have a heart, since he wore shorts and a shirt to workout in while moving at warp speed #coldblooded.  Mermaid and ? did 1,264 supine rope pullups, and forced YHC to modify the workout after instructions were unfollowed by doing them the ENTIRE time we went up the deck.  Champagne forced us all to do extra slow squats while he exercised his lips… we nearly froze in place.  Rachel needs to wear shorts over his tights , especially if wearing a bright yellow jacket to highlight the feature.  No fun running behind him, and we all are.  Brilleaux was YHC partner and was kind enough to do all the heavy lifting, while YHC cut corners up the deck. Marconi and Utah chose the heavy weights and are exempt from any trolling #respect. Mr. Brady led us chatting with the man upstairs to end the workout. Finito!

Thank you for the opportunity to lead as always, and thanks for joining me in the harsh weather for the first Q of 2018 for me, and post.  YHC enjoyed posting in many regions in 2017 and will likely continue to change it up in 2018.  Encourage you to step out of the comfort zone and try it from time to time as well. #Nation>Region


  • Most of you already look like Deuce Bigalow European Gigolo…. so offer your services for FREE for a great cause and be a male escort for someone special girl with a special need at the Joy Prom at Carmel Baptist Church.  Scabby can give you more details, or click the  LINK TO LEARN MORE
  • See you at Joe Davis Race tomorrow with ~200 of your other brothers. Packet pickup today at Omega Sports in Arboretum.  Dress warmly.
    • Please sign the Joe Davis / SFN / F3 Cancas in the SFN tent
    • Be there no later than 0715 for warmup followed by unveiling of two new racing chairs
    • As mentioned in COT, several racing chairs will be running empty in memorial of Joe Davis, TC Ava Malesiewski, F3-Cheech, and others we have lost from addicttion or special circumstance and want to celebrate.  You will have the opportunity to push a segment of the race, and write the name of someone you want to remember on a paper, and put in the bag on the racing chair.

“Who Pushes Who?!?” ~ SPEED FOR NEED 

JRR Tolkien

Bringing back The BRAVE!


19 men showed up to the toughest SOB workout of the week… THE BRAVE.  More on that later…


An AMRAP disguised as a “challenge”.

  • 0515 Wheels Up! Run .9mi from launch to the new Bissell 8 Story Parking Deck, through Ballantyne Golf Course
  • Instructions given for the “Tolkien Challenge” of the day:
    • 25 x 6-INCH LBCs AT TOP
    • 25 x 6-INCH LBCs AT TOP

REPEAT SEQUENCE TO LEVEL 7 > 6 > 5 > 4 > 3 > 2 > Tolkien Challenge Complete!!!

If finished… GO BACK UP 2 > 3 > 4 > 5 > 6 > 7 > 8

  • Run AYG BACK to Launch at 0600-0605. MUST get back by 0615 and not a minute late or it doesn’t count.


Had a really great time with all of you this morning.  A PERFECT group of guys to sweat with.  Hats off to Kirby, for posting last time YHC did the deck AMRAP, coming again this time knowing it was going to be pain, giving his all, and making it a goal of 2018 not to PR a race, but be fit enough to give a special kid a push in a SPEED FOR NEED racing chair #HIM.  Props to outgoing Nantan Madame Tousseau as well, for always looking out for others and covering the 6, not just today, but at almost every workout YHC has done in my 3+ years of SOB workouts.  Incoming Nantan Thin Mint led the way (along with Mario) and completed the Tolkien Challenge.  He will be leading the SOB region and we should all give him our full support and step up our game.  Speaking of the silverbacked Mario, it’s been quite a successful year for him racing, and even though he’s 26yrs old, we can all learn something about dedication and hard work to get better. Hollywood fell just short of completing the challenge but took 3rd place honors… well done and welcome.  In the battle of the highest hairdue, Wingman and Mr. Bean gave an old fashioned solid effort, and it was really great to see many long-time SOBs show up and put in the work.  Tuck chased down YHC and Doc McStuffins on the 5th level, and is poised for a breakout 2018.  After Q’ing dozens of workouts all over Charlotte in 2017, it was great to suffer with all of you Friday morning, for my last Q of the year.  Thanks for coming.

The Brave used to be my favorite SOB workout… still is.  In fact, back when Slack was still alive, we’d argue where it ranked in the Top5 F3 Nation Charlotte workouts, which says something already to even be in the conversation.  Forget pre-running, you’d need that energy for the workout.  Want to mumblechatter? Post on Saturdays for that.  And there were even less refuseniks on called exercises, because anyone who showed up to the Brave was looking for… EXPECTING … a beatdown, from the Q and themselves, and at 0515 it was time to put in the work.  This is the Brave.

It was Tuck who popped the cherry on “Room 101”, the new Bissell 8-story parking deck on Community House Road back on 6/9/17 during his 8-Deck Tour.  It had not even been fully constructed at the time.  Well it’s done now, and YHC thinks the Brave is supposed to make visiting Room101 a regular stop going forward.  Why? Because this is The Brave!  a 8 story parking deck right in our backyard, willing… waiting…  to test all abilities, and provide a measurable challenge each and every time. Structure the workout right, and you’ll have fellowship from the first pax to the last.  It’s SUPPOSED to be hard, and going up 8 levels (140 steps) to the top of the staircase is tough to beat.  Here’s another challenge, how bout we each set a benchmark to measure how many times up and down the 8-story staircase and back to launch in a hour?  Frasier once held the record at Metro’s The Muthaship of 16X up and down the dizzyback spiral.

All that being said, it’s been a year almost exactly to the day since YHC Q’d the Brave, and YHC has only been to a few Brave workouts in 2017 mostly due to marathon training.  But it’s almost a new year, and YHC is challenging myself, and all of you, to post at the toughest SOB workout of the week…The Brave.

Thank you Private Benjamin for the takeout.


  • 1/8/18… clowncar to the Muthaship for partner workout… 12 story parking deck with corkscrew dizzyback ramp. Yes, 50% more elevation than Room101. Test yourself.
  • Sign up to run with ~200 other F3 Nation brothers at the Joe Davis 5K/10K on 1/6/2018… SPEED FOR NEED Racing chairs will be there where F3 Nation men will be pushing their special 2.0s .  Come support them, and join the fight against substance addiction.
  • Show some SOB Regional pride and come to:
    • Stonehenge 5YR Anniversary Convergence on 12/30/17
    • daVinci 2YR Anniversary Convergence on 1/13/18
    • SOB 2YR Anniversary Convergence on 1/16/18
  • Don’t be “that guy” this holiday season.


DudePerfect … PingPong Trickshots (Mongol Style)… YEAH!!!

My son loves watching Demolition Ranch on Youtube… we happened to find DudePerfect on Youtube in the process. They have 24+million subscribers, and 4bln+ views.  This particular video ping pong trick shots has 125+ million views.  Watch 30 seconds of it if you want to know what the workout was all about. Dude Perfect – Ping Pong Trick Shots

My Youtube channel has a whopping 33 subscribers, and 15,184 views thank to the SPEED FOR NEED videos. The most viral video YHC has no-one wants to watch… pffft… watch it later. It’s good.

Making Of SPEED FOR NEED shirt

****** WELL TODAY THAT CHANGES!!!! WATCH VIDEO BACKLIST FOR THE MATRIX. Where we put DudePerfect to shame with our PingPong Trickshots…. F3 Nation Mongol Style.

F3 – The MATRIX (Video Backblast)

Enjoyed the workout today guys. Give me a TCLAP for creativity at least since YHC has sprained ankle on one side and busted toe on the other.


JRR Tolkien