Author Archive MadDog

Unofficial official Lawson Sub 10 Pax Gathering

The Thang:

The Cock-A-Doodle-Doo (Lawson Style)

1/4 Mile Stretch – Up and Back

  • 10 Jump squats
  • 5 Burpees

Did this up and back 5x.  Covered 2.5 miles.

20x Walking lunges, 3 burpees…declining WL’s by 5 each time.

Mosey back to start – Jack Webb (1 Merkin & 4 Air Presses)


Finished with COT




The Beast (6,6,6,6,6,6)

10 Pax came out to Homecoming for a good Saturday morning beatdown.  DICCS was given and off we went for a nice long mosey.


The usual stuff….a little of this a little of that:

  • Side Straddles
  • Calf stretch
  • Merkins
  • Imperial Walkers

And away we went for a bit more moseying…….

The Thang:

The Beast.  Okay first the whining about the fact we were going to be in the grass started before our first mosey.  In an effort to keep everyone’s panties from wadding too much I chose to modify the exercises and kept us off the ground.

Here’s the Beast:

Six repetitions of six separate exercises performed at the 25, 50 and 25 yard line.  Exercises are done on the way down the field and on the way back.  So, in effect exercises are performed 6 times each and we performed six different exercises.

  1. Merkins x10
  2. Burpees x5
  3. Lunges x10 (each leg)
  4. Imperial Squakers x10
  5. Diamond Merkins x10
  6. Peter Parkers x10

Rally at the road for some Mary while the six finishes.  Off for the next mosey to the brick pile.

  1. Overhead brick press x20
  2. Brick curls x20
  3. Tricep extensions x20

Return bricks and off to the trails for a little trip down memory lane.  Mosey around the front of the high school…around the back…back up the trail from whence we came and back up and around to our starting point.  We covered a bit over 3.5 miles by most measures.


  • Something about Christ’s closet
  • And I feel like there was something else…..

I failed in my Q duties to keep recording through the announcements….maybe one of the Pax can add detail.



The 300 (or maybe the 2100 is more accurate….)

14 Pax met up at Commitment for a little Spartan Challenge….300 style.  I will admit this workout seemed like a better idea on paper.  I knew it would be hard but it was a page out of the Iron Pax.  Anyway…here we go.

DICCS – Always have to give the DICCS (Disclaimer, CPR Check, Cell Phone Check and Safety Reminder)  Done.  Pre-DICCS we broke up the Pax into teams of four.  Each team went to the coupon pile to grab two coupons per team.  Pax Mosey’d to the top parking lot at the elementary school.

The Thang:

This workout as broken into four intervals.  During each interval the team of four would split in two.  Two of the Pax would run with a coupon for 100 yards and back.  The second pair would work on the exercise.  The pairs could not switch until both runners were back.  When the team finished the total reps of each interval, they did burpees until all teams finished.

Interval One – 300 Merkins and 300 Overhead Press w/coupon

Interval Two – 300 Coupon curls and 300 Reverse Lunges

Interval Three – 300 Coupon tricep extensions and 300 Tyson’s

Interval Four – 300 Coupon clean and press and second pax holds plank

Finished up and mosey back to return the coupons to the sheds.

COT – Prayed for Doc and Centerfold and various sundry prayers.


  • Site Q School on 2/8 – get with Posse to sign up.  The basic message is this, even if you don’t plan on being a site Q soon, step up and attend.  We need more men more deeply involved.  We are growing by leaps and bounds and even though you may feel “new”, there are many more “newer” guys than you.  We need you.

Short and sweet for this backblast.  This is an example for those of you not blessed with the ability to write literary prose that you can simply bust out the basics and get a backblast written.  Peace.

AIQ (Artifically Intelligent Q) otherwise known as Joyce

8 Pax braved the rain to head to the Club for a little exercise.  The staff eagerly awaited their arrival and had a special guest Q on tap.  In the eternal quest at Bushwood to innovate and bring the members the new experiences they demand, I introduced the first iteration of Q Automation EVER at F3.  Her official project code name is AIQ (Artifically Intelligent Q) or Joyce.  Why Joyce?  That’s what the Club Manager wanted to call her.  I asked for some naming ideas and One Star came up with Joyce.  He mumbled something about a lunch lady he fantasized about and she was named.  More on Joyce shortly.

The Thang

As would be expected at Bushwood, One Star arranged for the rain to hold off so the members could get their rounds in.  He is of course an excellent Club Manager.  Two quick laps around the parking circle.  Gave the DICCS. Quick warm up.  A little squatting, calf stretching, imperial walking etc.  The usual.  Time to get the members off to the covered veranda for their exercise session.

Mosey to the covered veranda. Quick setup of the stereo equipment and a brief for the Pax on what was in store.  This was the first introduction to the concept of Q Automation and Joyce.  Let’s call this Q Automation 1.0.  With the rain and the need to keep the members dry I wracked my brain last night about what to do.  Tabata is an old favorite.  I thought how great would it be if I could just hit a button and have the workout led by technology.  I focused on the playlist and let AIQ (Artifically Intelligent Q) craft the workout.  This is what Joyce came up with: All Workouts were 40 seconds of action and 20 seconds of rest.  3 Tabatas in total with 2-3 laps around the track between.

Tabata 1 – Abs

  1. Lying Leg Raises
  2. Crunches
  3. Mountain Climber
  4. Bicycle

Repeat the above x2

Tabata 2 – Butt and Thigh

  1. Forward Lunges
  2. Side Lunges
  3. Backward Lunges
  4. Squats
  5. Right Leg Kickbacks
  6. Left Leg Kickbacks
  7. Bridges
  8. Squats

Tabata 3 – Upper Body

  1. Regular Push-ups
  2. Narrow Push-ups
  3. Wide Push-ups
  4. Mountain Climber

Repeat the above x2 I know many of the terms above are foreign to you.  It was pointed out to me that in the next upgrade to AIQ, she needs to be coded to learn the F3 Lexicon.  The Pax were all very appreciative of the soothing even sexy quality of her voice.  It took only minutes before the Pax would only respond to Joyce and asked me to stop interrupting her.  The next full iteration of Q Automation will likely also introduce the automated warm-up.  Stay tuned for exciting developments.


All in all it wasn’t a bad morning weather-wise.  We still managed to get some running in and a full-body workout.




Start Your Engines…..

19 Pax came out for a good beat down today at Flash. Seeing as I failed to write a backblast for the Nesbit 300, I figured I would fire up the Cuthbertson 300 and get everyone tuned up, so to speak, for their week.

The Thang

Gave the DICCS. No warm up. We warm up on the move. Let’s get after it. Paula Abdul down the backroad to Transporters Shed. 10 Merkins at each 2nd light, run back one, then advance two. Wash, rinse, repeat until you make it to the Shed. Plank it up and wait for the six.

Pair up with something resembling a Gazelle (slim pickings in this crowd 🙂 Grab a lifting rock and prepare to fire up your engines for the Cuthbertson 300. Partner one runs to the top of Bus Hill to the portico and runs back down. Partner two does the exercises. 100 curls, 200 overhead press and 300 supine bench presses.

Next up on the docket – Lieutenant Dan’s. Tupperware was next to me and let me know he had just done these at Commitment on Saturday. Even better. 1 Squat and 4 Backward Lunges. We went around the circle up to 10/40…took a 10 count pause…then back down from 10/40 to 1/4. For those of you that want the math…you did 110 squats and 440 backward lunges.

Mosey back up the back road to the start, stopping at each light for 10 single count flutters. Circle up at the start where Shake and Bake led us in heels to heaven for the remaining 1.5 minutes.


Well the lack of a proper circle warm up was not a fan favorite. I caught some mild grumbling. I’m totally okay with that. The only Marine you have to worry about is the one who isn’t complaining. I think everyone had a good workout. Goodfella had both 2.0’s with him which was nice to see. Flash is 3 foot tall beast.


  • Annual Nali family father’s day 3 on 3 basketball/cookout this Saturday. Sharpen up your elbows, make a dish to serve BBQ style, and BYOB.
  • Fix it for Christ – happens next week. The event runs from Wed June 19th to Saturday June
  • Adding a new twist to future workouts. After workout post parties to allow some of us old guys to stretch out a bit after the regular beat down. 10-15 minutes of stretching

Blimps & Bombs over the Asylum

Well, YHC had a lot of work to do today. Never one to cower when I failed at something, I had some redeeming to do for missing my last Asylum Q. What better way than to hit the Q with some Blimps and Bombs. So, lets get going……

Warm Up:

  1. Quick lap
  2. SSH x 30
  3. Imperial Walkers x 20
  4. Merkins x 15

The Thang:


Run to each of the four corners of the PetSmart parking lot – # @ each corner. Individual exercise, civilian count and stop at the end of each lap to begin the next as a group.

B – burpees 10x

L – lunges 20x

I – imperial walkers 30x

M – merkins 20x

P – plank jacks 25x

S – squats 30x

10 Count breather

B.O.M.B.S. – consisted of Burpees (25x), Overhead Press (50x), Merkins (75x), Big Boy Sit-ups(100x), and Squats (200x). Partner up. PAX 1 does exercise while PAX 2 runs. Continue alternating until all exercises are complete.

Those little gems ate up the entire 45 minutes. I picked these up from a workout in Sarasota a week or so ago. Based on the grumbling it appeared to hit the spot. Thanks for ShopDawg for taking us out. Prayer for Goodfella’s upcoming international trip.

Lieutenant Damn

Warm Up:

Started with a nice mosey up to the rock pile at the entrance.  Partner up and one partner grabs a lifting rock. Mosey back to the circle in Nesbit Park.  Quick Disclaimer and welcome to our new FNG.  On to a little warm-up time.

  • Side straddle hops
  • Imperial Walkers
  • Slow squats
  • Merkins
  • Mountain Climbers
  • Hold – Calf Stretch
  • Potato pickers
  • Arm in Front Stretch

The Thang:

So,  the funny thing is I had my virtual weinke in Evernote which included TWO Lieutenant Dan’s and an additional exercise on the stairs.  However, as you’ll learn the first LD took quite some time.  Okay, on to the fun.

  1. Partner One runs to the entrance of Nesbit while the other works. The morning’s mission was 200 Curls, 200 Tricep Extensions, 200 Curl to Press, 200 Front Raises.  This was just about as tough as I thought it would be.  The run to the entrance helped account for covering about 3.5 miles in total.  At least that’s what the Crapple Watch said on the HIIT setting.
  2. Lieutenant Dan – These are always a total smoke show.  By the time you get to the end of the circle, the numbers are borderline asinine.  Today we had 18 Pax, so you can do the math.  Finishing at 72 backward lunges….ugh.
  3. Well the rocks had to go back…so 1/2 of each pair ran the rocks back on rubbery legs while the other partner finished the last two sets in the LD circle.


COT and announcements.  We had an FNG today, brought up by Deadwood.  This was Deadwood’s father-in-law who wound up with a pretty ballin’ F3 name of Chainsaw.  Welcome Chainsaw!  Nice job being a bringer Deadwood.  We had a marked lack of announcements today.  Posse brought up the blue plate special pricing on next March’s Joe Davis run if you sign-up early.  Also, there was mention of the 11/9 Great Wolf Lodge F3 event, if you want to sign up.  Of course we can’t forget to mention the Bone Frog Challenge on 11/10 (our beloved Marine Corps Birthday as well).  Goodfella took us out with a prayer.


“Finish Him”

The Warm Up:

Okay, there really was no warm-up.  I was ready to get down to business.

  • Disclaimer
  • Quick lap around the parking lot.
  • Circle up – SSH, Merkins and Mountain Climbers

Enough foreplay….let’s go.

The Thang:
  1. Backroad blues – run to Transporters house while stopping at every light to alternate between 10 merkins and 5 burpees (I mean just the start here seemed to have Pax lagging…it was obviously the lack of foreplay)
  2. Transporters house – 25 donkey kicks, People’s Chair w/jabs, People’s Chair with leg lifts
  3. Grab rocks – Circle up – 25x each (Curls, Triceps extensions, Curl-to-press) Quick pause in the narrative…I have to admit that I was shocked when I looked at my watch and we had done all of the above in only 15 minutes.  
  4. Run to back of school roundabout.  Partner up.  One runs while the other does 150 Merkins, 150 calf raises and 150 heels to heaven.  This was was the Mortal Kombat “Finish Him” death blow.  At one point I glance over and FuseBox was literally face down on the concrete, with his face resting on the ground in his towel, totally immobilized.  Rudy is in the grass dry heaving in an unproductive attempt to splash merlot.  I will admit to the world, that is a thing of beauty when you’re the Q.  
  5. Mosey to hill for 7’s –  6 burpees up and 1 merkin down
  6. Mosey to front of MS – as a group – Dips in cadence
  7. Mosey to star to finish


I was really proud of everyone today.  We pushed hard and you all made a sound deposit in the beer calorie bank account for this weekend.  Shout out to Rudy who keeps showing up and pushing himself.  I lied to you this morning Rudy.  It never gets easier.  However, you will get better!


  1. Q school tomorrow at Cuthbertson.  Sign up.
  2. Pray for Terrance (Moneyball’s cousin with testicular cancer)
  3. Service opportunity at CMS – Career Day 8/19 – See Bottlecap
  4. Chiseled gear workout starts next Wednesday at Five Stones @ 5:30
  5. Order your badass Indian Land F3 Shirt…we need a couple more to get them done
  6. 7-8 Sunday a.m. bible study at Five Stones with Bottlecap

Peace…I have a Sales Region to run!


Bear Crawl Bridge

Bear Crawl Bridge

Twelve pax braved the unseasonably cold morning to face Bear Crawl Bridge.  While Watchtower isn’t a new AO, we’ve been discovering new pleasantries to entertain the Pax with.  Today was no exception.  Variety is the spice of life as they say.

Warm up:

  • Mosey around the parking lot
  • 20 Side Straddle Hop
  • 20 Imperial Walkers
  • 20 Merkins
  • 15 Mountain Climbers
  • 10 Low Slow Squats


Today was about new beginnings. This is a tough crowd that demands fresh F3 experiences.  I mean let’s face it, the Pax in this group fixate on discussions about “man touching” and insist that if it has nipples “it can be milked”.  You don’t leave Pax like that idle to their own devices.  Am I right or am I right?  A good Q recognizes the peril in that and quickly seeks to begin the beat down.  Taking a page from the AMRAP, we played with a trial run of an AMRAP”ish” solo course.

  • Station 1: 20 Incline Merkins…run to the next station;
  • Station 2: 20 Supine Pull-ups…run to the bridge;
  • Station 3: Bear Crawl across the bridge (or if you chose to modify you could lunge walk across with a 5 burpee tax at both ends of the bridge)…run to the low wall by the stadium;
  • Station 4: 20 Dips;
  • Repeat the process in reverse;
  • Complete 3 Times

So, note to self at the conclusion of this experiment was that we should have repeated 4-5 times instead of 3.  However, that left time to play.

  • Grab a lifting rock;
  • 20x Curls;
  • Lunge walk back across the bridge with your rock;
  • 20x Overhead Press at the far end of the bridge;
  • Lunge walk back across the bridge with your rock;
  • 20x Curls

Still some time left on the clock!

  • Mosey back to the starting parking lot;
  • 2x Suicides to the first speed bump and then the far lights

Finally, we burned up the remaining minutes and circled up for some brief Mary

  • 20 American Hammers
  • 10 Box Cutters



  • Well, the barometer I use to determine whether a good Q has been executed on is the amount of mumblechatter throughout.  If they can speak, they can breath, and that means they aren’t working hard enough. Today was light on mumblechatter.  Furthermore, I saw a lot of jello arms trying to push out the rock curls at the end.  Great group today and great effort by all.  Huckleberry and Harry Cary hung in there.  Moneyball (I think) was crying about his calf again.  I think Moneyball asked Frack an anatomy question about muscles around the knee.  Of course the extent of Frack’s anatomical knowledge begins and ends with pecs, biceps, triceps, lats, and muscles of the vaginal region.  As one would expect Fracks’ answer to Moneyball included something about a vaginal muscle that looked like an Arby’s sandwich.  Personally, I didn’t seek further explanation (as I may never be able to unsee that mental imagery) and simply mentioned I hadn’t had Arby’s in 20 years (and may never again).


  • Continued prayer for the unnamed brother whose wife has been diagnosed with breast cancer.
  • Sign up for the F3 Lawson Craft Fair booth.  Bottlecap is crocheting F3 hot plate mats that we will be giving away while attempting to EH unsuspecting attendees into posting.  I mean maybe I’m crazy for being the only one to think this….but do we really think any dude’s are going to show up to this event?  I don’t know……just me maybe. 
  • Sign up for the Operation Sweet Tooth 5k Virtual Run at Commitment on Saturday –

Delta’s VQ


Good muscle warm up by running all the way around the school.  Disclaimer. Then 25 Side Shuttle hops, 10 potatoe pickers, 20 civilian count merkins, 20 side shuttle hops, 20 mountain climbers and then old school 10 8-count body builders thanks to the fighting men of the United States Navy.


Paired up for 40 burpees and 80 squats with partner running. Then moved to the parking lot for the Serpentine of Doom. 10 speed bumps in sperpentine pattern doing 6 incremental single count mountain climbers on each one up to 60 on the last. Moved to next location for a little laydown rest of 11’s supines and flutter kicks. Moved to next station for 50 & 100 of jump ups and deps. Then up the hill for a good old fashion brick workout followed by a run through the woods. Then modified parking lot suicides and push ups. Ran back to the front and with a little bit of time left Good Fella helped out with some Jack Webs which crushed those mortles among us. Then one more lap around the parking lot to much grumbling and crossed the finish line exactly at 0730.


Sign up for Brolympics on 2/24

SNF Run Jen Run race on 3/3


*Posted for Delta