Author Archive Madison

Put the end of your hose in the bush(es)

Warm temps brought out the best WUC had to offer on Monday morning.  The clock struck 05:15 and 8 PAX were off under the watchful eye of a friendly Union County sheriff’s deputy.  He witnessed the following:

05:15 Disclaimer & mosey from launch site towards Target stopping at the far corner for 20 SSH IC. 
The roving COP yogged to the next far corner for 20 Low Slow Squats IC. 
The caravan of Pax completed the last COP exercise at the midpoint of the parking lot with 10 Merkins IC.

The Warm UP
Line up on the curb facing the far end.  Before us are 6 parking islands and we quickly put them to work as our 1st pain station.
At each island, perform 6 reps of called exercise.  Complete 6 times. 6 Islands, 6 reps, 6 times a/k/a The Beast
Exercises consist of 1) Merkins 2) Jump Squats 3) LBC 4) Carolina Dry Dock 5) Sister Mary Catherine 6) American Hammer
Warm Up over

The Main Event
YHC overheard a comment that I wasn’t going to be invited back when the Beast was called. I guess if it’s a one & done type of Q, may as well give it all I got.
Mosey to corner 3 of the Target parking lot, hang a left and head back towards the launch point.  Along the way, we find our 2nd pain station.  YHC has strategically placed 9 different stations in the parking lot.  The idea is for each Pax member to pick a station (2-8) and performed the called exercise until the Pax at station 1 finishes a down & back lap, then everyone moves one station to the right.  The wild card is that station 1 (timer station) has a 40ft long, 50lb fire hose that ‘s ready to be put into action.  
Station 1 = pull the hose past the island (approx. 40 yards) and back 
Station 2 = Merkins
Station 3 = Jump Squat
Station 4 = LBC
Station 5 = Wide Arm Merkins
Station 6 = SSh
Station 7 = American Hammer
Station 8 = Carolina Tri Docks
Repeat the circuit 2X

6 Minutes of Mary
LBC / Flutter / Freddie Mercury / Pretzel Crunch (each side) X 20 IC


I was honored when Damascus asked me via text on an early January morning to Q Asylum on Feb 4.  I quickly obliged and once he knew he had me, he followed up his original text with one that simply said, “In full disclosure, that’s the Monday after the Super Bowl”.  The guys at Asylum are like the New England Patriots — you can throw anything at them and they keep giving it their best and perform at the top of their game.  Every. Single. Time.
There isn’t a harder working group of Pax in the F3 Nation.  Proof of that claim was the fire hose pull.  The immediate grumble chatter about the hose led me to believe it was making it’s first appearance at Asylum.  To ease everyone into their first experience with the coupon, YHC instructed to pull the hose to the first island and to run back.  2nd man up was to run down & pull it back.  Damascus set the stage early and modified — he pulled the hose down AND back.  No one was going to let him work harder than they were, so each man followed suit.  YHC even noticed that on the 2nd round, guys were ramming the leading edge of their hose thru the bush #thatswhatshesaid — an extra 15 yards away.
Lesser AOs leave the hose at the pain station and make the Q tidy up after COT, but not these fine gentlemen.  The Pax was so enamored with the coupon, they pulled it back to the launch site.
 During Pain Station #2 chatter turned to the big game from the night before, Tom Brady, Julian Edleman, PED’s and then somehow focused on Damascus, his home in Maine, and his nipples.  I’ll leave the rest to you imagination.

TClaps to all 9 who forced themselves out of the fartsack on the morning of a day that has more people calling in sick than any other da of the year.

Thanks to Damascus for asking me to lead such a fine group.  It was an honor

Q Source following
Joe Davis – March 9

How Far Is Too Far to Pull the Hose?

PAX:  Bernanke, Woody, Hair Band, Bullwinkle, Gypsy & Christmas

That’s what she said. That quote was hear within minutes of the PAX leaving the dim warm dome light in their vehicles. I think it was because they witnessed YHC pulling the hose out of Gypsy’s truck. Various moans & groans could be heard. A witty comment or 2 was made and “That’s what she said” quickly followed. YHC signed up to Q Thrive a several weeks back and was excited to get back to one of the best bootcamp AOs in A51. YHC had no idea snow & ice would fall a few days before #Cantore, but Tuesday AM was cold & dry. Sadly, several PAX decided to fartsack and missed the fun that followed. That’s what she said.  That quote was hear within minutes of the PAX leaving the dim warm dome light in their vehicles.  I think it was because they witnessed YHC pulling the hose out of Gypsy’s truck.  Various moans & groans could be heard.  A witty comment or 2 was made and “That’s what she said” quickly followed.  YHC signed up to Q Thrive a several weeks back and was excited to get back to one of the best bootcamp AOs in A51.  YHC had no idea snow & ice would fall a few days before #Cantore, but Tuesday AM was cold & dry.  Sadly, several PAX decided to fartsack and missed the fun that followed. 

It went down like this.

Leave the parking lot and mosey down the side street to the far end.  Circle up for SSH in cadence.  Perform SSH until 6 joins the COP.  (We did 50 IC)

Mosey down the street behind Carolina Courts to the other end.  Perform Low Slow Squats until the 6 catches up. (We did 25 LSS)

Mosey down the street to the left of CC and stop at the 3rd corner for Mountain Climbers until 6 catches up. (We did 25 MC in cadence and then switched to Merkins)

Complete the 4 corners of COP by running back to the cars.  Mix in a shuffle to the right & a shuffle to the left.  Halt at the picnic shelter & find a partner

  • Round 1:  P1 holds a plank position while P2 performs bench dips with feet on P1.  20 reps in cadence.  Flap jack
  • Round 2:  P1 holds a plank position while P2 performs Derkins with feet on P1.  10 reps in cadence.  Flap jack

Mosey to side street #1 for station work (there just happened to be a 40ft firehose laying around).

  • Station 1 (timer) = firehose pull – 50yds down & 50 yds back
  • Station 2 = Merkins
  • Station 3 = Prisoner Squats
  • Station 4 = LBC
  • Station 5 = Carolina Tri Docks
  • Station 6 = Reverse Lunges

Station 7 = American Hammer

Perform exercise at your station until hose gets back.  Shift 1 spot to the left.  Repeato until everyone has had a turn on the hose.  #thatswhatshesaid

10 minutes left.  Plenty of time for Dan Taylor & Jack Webb.  Dan Taylor is Jack’s 2nd cousin on his mother’s side.  It’s 1 full squat followed by 4 lunges.  Jack Webb is 1 merkin followed by 4 air presses

  • Dan Taylor – 1:4 –> 5:2
  • Jack Webb – 1:4 –> 5:20

Finish up with Mary – LBC x 20, Flutter x 20 in cadence


It’s been a while since the fire hose has been to Thrive.  I’m sure the PAX would all like it to be a while before it makes its return.  That 50+/- yards each way was a killer.  Lots of chatter the night before about posting in the cold, moist temps.  That’s all it was — chatter, because none of the talkers bothered to show.  YHC heard at least 5-6 “That’s What She Said” references.  They come all to easy when the hose is out (that’s what she said).


Conviction needs Q’s

A Call to Action! – Let Them SOAR! 5K Pre-blast

The opportunity to participate in a Speed For Need race is not something to take lightly. If you’ve ever been to a race that SFN is a part of, you see the joy that our riders & their families have from our efforts and willingness to finish second. Being part of a SFN event is touches the lives of so many people. If you’ve been to one, you have seen it firsthand. If you haven’t yet had the opportunity, your next chance is November 10.

The mission of The Exceptional Foundation of Charlotte is to provide a facility and programs for individuals with Intellectual and Developmental Disabilities to meet regularly and experience a broad range of social and recreational activities designed to promote healthy living, support social relationships, explore the arts, improve functional skills and foster community involvement.  TEFC is celebrating its 2nd anniversary by hosting the 2nd annual Let Them SOAR! 5K on November 10, and you get to be a part.

Speed for Need was honored to provide racing chariots for Track Commanders Kyle and Connor last year, and we’re excited to participate in the race again this year. We’ve added additional Track Commanders this year and will be including a Ruck team to participate in the 5K. Again, we get to be a small part of a life changing experience for the TCs and their families.

You do not want to miss this opportunity to live 3rd, and to be the vessel that provides a lasting impact to people and their friends & families with disabilities. The Let Them SOAR! 5K launches from Christ Covenant Church, the AO for Skunkworks & Kevlar, and the race course takes you through the heart of Downtown Matthews. Details on the race as well as a link to register are below…you can participate by yourself, join a team, or even be a “Spirit Runner” (you get a t-shirt and don’t have to run!).

Camp Fun Shine becomes Camp Mud Run

YHC expected the regular group of regular attendees at Sparta this AM because it was not raining, and the screen shot of Spartan turned part-time weather man, Gypsy, showed 34% chance of rain — that’s 66% of no rain.  We all thought we were in the clear, literally.  Mother Nature decided otherwise & when the clock struck 05:15 this AM, YHC, Gypsy & Christmas tried to dodge rain drops as we headed out on our tour of Historic Downtown Matthews.

The Thang

There was a solid group of runners present this AM, so we threw out the Weinke and just ran.  In the rain.  Over downed trees, through mud, and in the rain some more.  Two of us got 5.25 miles and 1 got 6.2.  One got muddy, and all got soaked.

The Moist Moleskin

It was dry until 5:15.  Then it started to rain, and it rained hard for about 50 minutes of our 60 minute workout.  Although it was raining, most of the run went without incident. YHC intentionally avoided the 4 Mile Greenway because it was likely full of puddles.  We ended up there anyway, and found a tree down on the path.  There were no issues going up, over & around the mighty oak.  It eventually stopped raining and headlamps were practically useless.  On the trail, it was so foggy (moist) and damp that they provided little less than an amber glow in the gloom.  The certainly failed to illuminate large piles of mud that were washed across the path.  YHC found one the hard way, took a trip, and simulated a Pete Rose-esque type of slide though the mud.  Thankfully, the mud was 2-3 inches thick, so road rash was minimal.  (I was so covered that I had to hose off in the yard when I got home.)  We got back to the AO to meet up with Peak 51, and it started to rain again.  Hard.  It sucked.


sign up to Q Sparta.  It’s fun

Christmas has his Birthday Q at Kevlar tomorrow – hope he doesn’t wear his birthday suit.


Great group of men, friends & athletes.  As always, it’s an honor to lead.



Don’t Overthink It

The Matrix Q schedule is planned 12 months in advance, and if you’ve ever posted there, you are on the list.  I was reminded at 9:30 PM (thanks Gypsy) that I was on the list for today.  The news would normally have sent YHC into a panic, but a few cold brews at a neighbor’s cook out kept me from totally freaking out.  It was too late to get too creative, so I decided to go with a meat & potatoes boot camp that consisted of lifting heavy things & running, & then lifting some more.  I thought I had a good plan…  Then the PAX showed up.  The dudes that post at The Matrix are beasts.  When I looked around the circle of HIMs waiting for me to give the disclaimer, I instantly had second thoughts about (what I perceived as) the lack of planning.  I was just hoping to make a few of them break a sweat.

The Main Event

Disclaimer.  Mosey from the cars, down & around the lower lot, back to the cars and out into the wet grass a/k/a the soccer field for COP.

SSH x 25 IC / IW x 20 IC / Hillbillies x 20 IC / Low Slow Squats x 20 IC / Partner up

Mosey to rock pile & grab a lifting rock.  Mosey across wet grass a/k/a soccer field back to lower lot.  The mosey call with a lifting rock was obviously a crowd pleaser because several broke their silence and expressed their (lack of) appreciation.  Halt at the parking island for partner work.

P1 performs called exercise while P2 runs a lap.  Relieve partner 1.  Repeat

  • exercise 1 = lift rock above your head and walk a lap (some sort of demented CMIFC)
  • exercise 2 = overhead press
  • exercise 3 = goblet squat
  • exercise 4 = curls
  • exercise 5 = flutter press
  • exercise 6 = tricep extenstions
  • exercise 7 = walking lap holding the rock above your head

Drop the rocks & line up (with your partner) on the middle parking line facing the curb.  P1 performs called exercise to curb & back while P2 planks.  Flap jack

  • exercise 1 – lunge walk with overhead reach / regular plank
  • exercise 2 – side lunge / R arm high – switch to L arm when partner starts his return
  • exercise 3 – lunge walk with torso rotation / regular plank – switch to 6″ when partner reaches the curb
  • exercise 4 – bear crawl / reverse plank (think table top)

Return rocks to pile & mosey back to cars for 8 MOM

LBC x 20 IC / Dolly x 20 IC / Rosalita x 20 IC / American Hammer x 20 IC / WW II sit ups x 10 OYO



The PAX began showing up early and kept rolling in even after we started our mosey.  The guys are definite beasts, and many are training for the BRR or some other crazy event, so I was honored to lead them this AM.  Lots of chatter in the morning soup known as July humidity.  The constant sound of whatever nonsense comes from the likes of Alf, McGee, Prohibition, Lex Luther, Gypsy, etc. is considered some weird form of motivation.  Keep up the smack talk — it builds camaraderie.  The form on many went from bad to worse as the workout wore on.  Guys need to pay more attention to the likes of Rachel and Squid.  #strengthenyourcore  The laps around the parking lot generated some friendly competition in the form of sprints.  Christmas, Tulip, Drive By, Laronda & Tebow showed that they have a 2nd gear on the back stretch #sandbagging.  Some, like O’Tannenbaum, Ocho Cinco, Grape Juice, Smedium, Cage,  didn’t fall victim to the hype and kept digging & giving 100% the entire way.  Despite the heat & humidity, no one mailed it in today.  The guys came expecting to work, and by the looks of the PAX wringing out their shirts at the end, they got what they came for.

It is always an honor to lead, to be recognized by, and to be considered a friend by the gang at The Matrix.




American 4 Miler is Wed.  Bring shovel flags

Check social media for various convergences


TCLAPS to Squid for the solid take out

Visiting Hours

Downtown Matthews provides numerous scenic routes for the weekly running/bootcamp workout known as Sparta. Ironman training is on hold for a couple of weeks and YHC was on Q for the first time in what seemed like forever, so it was decided that we would visit parts of town that have yet to be explored in the early morning hours of our training runs. I was joined by the usual cast of characters, Arena, Arsenal, Horse Head, Gypsy and Thurston.

It went down a little something like this.

Give Disclaimer.

Leave Matthews Elementary and hang a right on Trade Street.  Run for your life (literally) as you cross the intersection at John & Trade, cross the railroad tracks and hang a quick left into the public parking lot beside Seaboard. Circle up for COP.

IW x 20 IC / LSD x 15 IC / Merkins x 10 IC / Mosey

Exit the public parking lot via the back entrance.  Hang a right.  Run 1 block & hang another right (don’t know the street names).  Cross Trade and mosey down Matthews-Mint Hill Rd to the Harris Teeter sign warehouse. Somewhere along the way there was a lot of grumbling about too much running at a running work out, so to silence thhe discenters, we gathered at the  entrance of the Harris Teeter sign warehouse. When the six regrouped, we headed to the bottom of the hill and YHC called our first exercise.  I called it a triple nickel — 5 burpees at the bottom of the hill, run to the top, 5 burpees & return.  Repeat 5 times.  (5/5/5)  There was immediate discussion & debate on what a triple nickel actually is, but everyone worked hard despite the mumble chatter.  Pick up the 6 and head back towards downtown with a detour onto the Novant Matthews campus.

My scouting trip at 7PM on the day before led me to believe that the access road was a good place to exercise — low traffic and plenty of options.  This was half true — there are plenty of options for pain stations.  However, between the nurse shift change and the people arriving for their outpatient colonoscopies, the service road has to be the busiest street in town at 05:45.  Not needing any day surgeries, we took our chances anyway….

Starting at the 1st light pole, perform called exercise.  Sprint to next light pole, perform called exercise.  Repeat until the end.  If the light was on your left, exercise = 10 Merkins.  If light is on the right, 10 Squats.  In total, we did approximately 100 Merkins & 100 Squats.  To return to our starting point, the called exercises were sprint intervals — sprint to light, recover to next.  Repeat until we were back at Matthews-Mint Hill Rd.

Time to mosey back to the AO, but first a quick stop back at the public parking lot for 2 sets of 20 dips on the rock wall OYO.  When done, head back to Matthews Elementary for various  stretching exercise & regroup with the guys from Peak51 for COT.


We covered 4.25 – 4.5 miles along the way, did 50 burpees, 100 merkins, 100 squats & 40 dips.  The initial grumbles about routes & distance were quickly replaced by heavy breathing and sweat — a perfect Sparta workout (but I may be biased).  Horse Head used his time at Sparta to advertise a Monday morning running workout — Horsey McHorseface.  I guess he was just trying to keep his mind off of the burpees.  Gypsy is a beast.  He’ll be on a BRR team before long.  In fact, Arsenal, Arena & Thurston should be on everyone’s short list for team members.   Tell them I volunteered them, just expect Arsenal to wear long pants.  I’m starting a clothing drive to provide him with some workout shorts.  Arena showed up in the M-mobile due to a fender bender caused by a distracted driver, #donttextanddrive, but despite driving the mini van, he punched his man card by killing the workout.  Thurston doesn’t say much.  Or, maybe he does, but he’s so far out in front that I can’t hear what he says.  I’m going to tie his shoes together on my next Q so I have a chance of keeping up with him.

We have a solid group of regulars and as the BRR approaches, our numbers are expected to grow.   We hope to see you at Sparta next week.  Expect a solid beat down because Gypsy is on Q.


American 4-miler is 7/4.  It’s a SFN race.  Come support, push, race, or volunteer


Thanks for making Sparta part of your weekly F3 workouts.  It’s an honor to lead but more of an honor to call each of you friends.


Email reminders & that Sally song

P200 training has me running more that posting at boot camps, but I took this as an opportunity to reunite with some of the best & strongest PAX in A51.  The forecast called for sub freezing temps, but that’s okay – we’d warm up quickly.  At 5:30, the 11 of us gathered in the parking lot for the disclaimer and took off for a warm up lap around the track, took a left out of the parking lot and down to the rock pile.  Circle up for COP

SSH x 25 IC, LSS, X 20 IC, IW X 20 IC, Mtn Climbers X 20 IC

Partner up & find a lifting rock in the pile – 1 rock per team – for Rocks-anne

P1 runs down “Graveyard Rd” to the parking lot on the left and returns.  P2 performs called exercise.  Flapjack when P1 returns & continue the routine until the cumulative number of reps is completed.

Exercise 1 = O/H press X 200 – the PAX finished this too quickly & paid the price

Exercise 2 = Curls X 300

Exercise 3 = Bent Over Rows X 200

Mosey to courtyard between Worship Center & Lower School to meet Mary.  P1 runs up the emergency exit stairs & back while P2 exercises.  Flapjack when P1 returns.  Rinse & repeat until total number of reps is complete.

Exercise 1 = LBC X 200

Exercise 2 = Fluter X 200

Mosey back to cars & circle up for more Mary, a/k/a Sally.  Plank it up and follow the instructions in Moby’s “Flower” — Bring Sally up, Bring Sally down……  (you know the tune).  We cut this a little short because I’ve always been told “if you can’t do it, don’t Q it.”  We “Sally’d” for most of the tune then moved to our six for Freddie Mercury X 20 IC.


No Announcements



Having the opportunity to Q Kevlar on Friday was a welcome relief to logging miles for P200 training.  Mother Nature spoiled us a few weeks ago with warm temps but she reminded us that it’s technically still Winter this week.  The weather may have kept a few guys in the fartsack, but for the 11 that posted Friday, I’m betting they’re still feeling the workout today (Sat).  I know I am…. Kevlar is a great AO with lots of options and the weinke I wrote out on Thursday took advantage of many of the opportunities it presented to us.  I intended to stop by the hill for a brief stay, but we’ll have to save that for next time.  The PAX crushed the first Rocks-anne set, the exercises at the rock pile, and caused me to audible to a higher number for the curls.  Jumping from 200 to 300 reps led to several groans and some indistinguishable mumblechatter, but when you guys wear those tanks this Summer, you & your biceps will thank me.  I think the emergency exit stairs behind the Worship Center may be the only set of stairs at an A51 AO & we put them to good use.  Performing any exercise to “that Sally song” just plain sucks — especially when you do planks & merkins.  Most of the PAX seemed to shift to some variations of yoga poses after the 1st chorus – think downward dog or child’s  pose.  As we wrapped up the workout, YHC mentioned the reminder email that Orange Whip sent the day before.  This apparently reopened old wounds, and the PAX tasted the blood in the water.  Proper contact info is apparently a  sensitive subject at Thrive — just ask Cotton Tail — but no one seemed to matter.  I think he & OW are still debating the issue as I type this BB.


Thrive is a great AO and the guys there are second to none.  It’s always an honor to lead.  I’m already looking forward to the next one – as long as Orange Whip emails me to remind me.


I check the weather app on my iPhone every night while riding the couch and contemplating the series of bad decisions I made during the day, most of which start with getting out of bed at 04:45 and going to do stupid things with a bunch of dudes in the dark – a/k/a F3.  Wednesday night was not different.  I can’t exactly say I was thrilled to see the forecast call for 90% chance of rain at 5AM, and I will testify that I considered a #fartsack Thursday morning.

I got up when the alarm sounded but wasn’t happy about it.  It was raining and I would have rather taken an a** whoopin’ than have to run in the rain.  I ran through a quick checklist of who might be there or who I  might NOT be there so I could fartsack.  That’s about the time Gypsy texted and said he was running in a poncho.  Dammit Gypsy!  That text saying you would be there now makes me HAVE to go….  Grrrr!  My play was to do all I could to convince the Spartans to go to Dunkin’ and talk about running.  When I pulled up and Gypsy was the only one there, I thought the plan was coming together nicely.  I was willing to pay him any amount of money to turn our 1st F into a 2nd F.  I’m pretty sure I had him convinced.  Now all we had to do was wait until 5:16 on the clock, claim no one else was coming and we could stay dry.  Wait…..  What’s that????   Who is that coming down the road with their turn signal on?????  NOOOOO!!!!  Don’t turn into Socrates!  I hate you, whoever you are!  As the car entered the parking lot, I had to rub my eyes because I was sure they were playing tricks on me.  But they weren’t.  It really was Bullwinkle.  It was hard to believe because 1) it’s a running workout  2) it’s not Fight Club  3) it’s 5:14 – he’s not late & 4) it’s still pouring rain.  He has foiled my plan.  Now we had to hold the 1st F because, #Accountability.  We got out.  I thanked Bullwinkle & Gypsy for coming (sarcastically & sincerely), because #Accountability, and we got to it as the rain began to slow and eventually stop.

Circle up for COP to get the blood moving – SSH X 15 IC, High Knees x 15 IC, mosey to the entrance of Col. Beatty Park

The Main Event started at the entrance of the park and consisted of 1 minute intervals of AYG sprints.  At the 60 second mark, recover for 1 minute (recovery included backtracking to gather the Six).  Repeat until we reached the main parking lot.

The 4 corners of the parking lot served as the field for the next 20 minutes of pain.  Start in corner 1 – shuffle (lateral movement) to corner 2.  AYG sprint from corner 2 to corner 3.  20 Merkins in corner 3.  Shuffle (lateral movement) from corner 3 to 4 then AYG sprint from 4 back to 1.  20 Air Squats.  That’s Lap 1.  On Lap 2, shuffle the short side (corners 1-2 & 3-4) but high knee skip 1/2 way from corner 2 to 3.  Recovery jog (70%) the 2nd half of the way.  Backwards run 1/2 from 4 back to 1.  Recovery jog the other half.  Repeat exercises.  Lap 3 replaced high knee skips with butt kickers and the backwards run with a full recovery.  Move to playground

3 People = 3 exercises in rotating stations.  Station 1 = supine pull ups.  Station 2 = air squats.  Station 3 = tricep dips.  The Catch = Station 2 held the ankles of the person at Station 1 while each performed 10 reps of their respective exercises.  Rotate thru stations until time to return to cars.

The run back to Socrates gave us the opportunity to run Light Pole intervals.  AYG sprint to the light, recover to the next, then repeat the AYG sprint.  There were approx 10 light poles.  Slow mosey from park entrance/exit back to cars.

Circle up for COT, Name-O-Rama & Announcements.  It started to rain again.


Announcements – Run Jen Run 5K is a SFN event on Saturday.


Deep Thoughts

I likely would have skipped Sparta today if not for the burden of being on Q.  When one has the Q at a workout, it doesn’t always translate to him being there. #TrueStory  But there’s a greater motivation that does charge him with being present.  That motivation is called ACCOUNTABILITY.  Accountability is what motivates you to get out of bed when it’s 4 degrees and you are the PAX, when it’s a VQ for a long-time PAX, or when you go to bed later than usual but told someone you’d be there.  It’s what drives you to give 100% for the entire workout even when you don’t feel being there at all – and that 100% is measured differently for each individual. #YouVsYou  Accountability is what drives you to step up and take on your VQ or to visit an AO while out of town.  Accountability is what made and continues to make F3 successful.  While F3 is free, open to all men, and requires no professional certification, it would stagnate or fail if not for each and every PAX being accountable.  Consciously or unconsciously, you become accountable to your brothers in the PAX from the moment you stepped out of the car as a FNG.  They count on you being there for them because you may be the #HIM they need to see that morning when they don’t feel like posting.  You become accountable to your family because you have started the journey of working on yourself and becoming a HIM to everyone you encounter in your daily activities.  You become accountable to yourself because you get up at 5:00 (or earlier) seeking a higher purpose for your life, for connection, or for any number of reasons that may be personal to you.

It’s accountability that keeps AOs (1st, 2nd & 3rd F’s) in operation and that keeps the PAX coming back.  You owe it to your F3 brothers to give it all you’ve got  because your effort may be what they need to see that helps them push themselves a little further physically, mentally or emotionally.  We don’t come out to go thru the motions — no one wins when we “mail it in” or show just to be seen.  You never know why the guy beside you showed up that morning or what he may be facing throughout the rest of his day, but you owe it to him as a HIM to be there for him.

Thursday morning was a perfect example for me.  If not for Gypsy and Bullwinkle, I would have stayed in or returned to my warm bed and regretted it for the rest of the day.  TCLAPS to everyone who made it a priority to post today, yesterday or will tomorrow.  For me, it’s not me blessing you with my presence, but me being blessed by yours.


The positive & negative characteristics of 11

It was 5:24 when No Regerts and I pulled into Conviction’s AO, and I was surprised to see the lot scattered with HIMs looking for their weekly moderate workout.  By the time 05:30 struck, there were 11 total and we were ready to roll.  YHC gave a disclaimer that suggested the workout was created for the AO, not any individual and that each exercise could be easily modified to fit each man’s fitness level.  With that out of the way, we were off.

Slow mosey around main parking island to loosen up the legs.  Gather at the curb facing the school & line up shoulder to shoulder.  The COT started with a series of High Knees from one side of the lot to the other and Butt Kickers to return to the starting position.  We repeated this 3X

Circle up for COP

  • SSH X 20 IC
  • IW X 15 IC
  • LSS X 15 IC
  • Arm Circles X 10 IC each direction

Now It’s Time to Get Real

Mosey to rock pile. Find a lifting rock, return to parking lot, circle up & perform the following exercises X 10 IC
  • O/H Press
  • Curl
  • Triceps Extension
Rotate clockwise (to the left) 1 rock & perform the following X 10 IC
  • Goblet Squat
  • Bent Over Row
Repeat until back in original spot.  Return rocks
Mosey to bus lot.  Count off in 1’s & 2’s for pain stations.  If you are a 1, do exercises labled for 1’s.  If you are a 2, you get the picture. 11 PAX means we have 5 total stations and YHC.  Instructions are to find a station (2 people at each), and perform called exercise until you are relived.  YHC starts at station 1 and sprints to station 2 to relieve the pair.  They sprint to station 3, perform exercises assigned to that station.  PAX at 3 sprint to station 4 (when relieved) and perform exercises.  You get the picture.  Sounds complicated, but shouldn’t be.  Yeah, right!
Pain Stations
A. 1) Wall sits / 2) LBC
B. 1) CDD / 2) Diamond Merkins
C. 1) Plank / 2) Prisoner Squats
D. 1) Lunges / 2) Merkins
E. 1) Merkins / 2) Mtn Climbers
Swap numbers after 1 lap thru each of the 5
Repeat until time for Mary.  Ooops, no time for Mary.  Return to cars.  Circle up for COT
  • BROlympics is 2/24
  • If running, try to avoid running alone, wear reflective gear, carry ID and phone
  • Benny is recovering and should be home on Thurs
I’m not a big numerology guy, but from time to time, I find it fascinating.  When I was Tweeting the numbers for Conviction, I Googled “11” and a numerology website was in the results.  I wanted to see what it said about the number and found it oddly fitting for what went down at Conviction on Wednesday.  An excerpt is below.

Positive Characteristics: Master number, the 11 is the most intuitive of all numbers. It is instinctual, charismatic, dynamic and capable when its sights are set on a concrete goal.

Negative Characteristics: The 11 can be anxious, shy, stressed, conflicted and scattered. When focus is not applied toward a goal, the 11 can be extremely self-sabotaging. As a Master number, the positive characteristics will turn into obstacles when not understood or used properly.

Why is this fitting? Because it accurately described the actions of the PAX despite my well-planned weinke.  The exercises with the rocks reflected the “Positive Characteristics” — the exercises were instinctual, the group was charismatic and capable and the weinke was performed to perfection.

Not so for the pain stations in the bus lot.  Per the description above, the PAX became stressed, conflicted and scattered despite my ability to clearly, concisely, & precisely verbally describe the instructions.  The 11 clearly did not understand the vision I had in my head.  For example, some pain stations had 3 people and some had 1 despite counting off in 2’s….

Regardless of the coincidental characteristics of the number 11 and the number of PAX in attendance, it was a solid effort by all who attended.  If you disagree, Gypsy will refund your money.

It was an honor to lead.  Keep doing great things


Thrive 2.0 – the Q re-do

YHC set expectations for solid beatdown on 2/5/17, the eve of Union Co’s toughest boot camp, Thrive.  I was excited to Q Tuesday AM, and was fully prepared, even for the pre-run – well, almost.  Seems that in my anticipation of the epic weinke and subsequent beatdown, I forgot to set my alarm and therefore missed my Q (for the 1st time ever).  To see the shenanigans that took place in my absence, check out last week’s BB.  My self-imposed penalty for the miss (a/k/a fartsack incident) was to lead next week.  I took the penalty, but it was the 16 other PAX that paid the price.  Thrive 2.0 – the Madison Q re-do went something like this….

Announced that it was 9:30 (what?), and provided some sort of Disclaimer that mostly indicated that you were all here at you own risk.
Warm up lap around parking lot
COP – SSH X 20, IW X 20, LSS X 20, Mtn Climber X 20, Merkins X 10 all IC

Mosey to side road. Line up in middle. Side lunge Right to curb. 10 jump squats. Side lunge to middle. 3 Hurpees. Side lunge Left to curb. 10 wide arm Merkins. Side lunge to middle. 3 Hurpees. Repeat with 2 Hurpees then 1.

Mosey to hill for Jack Webb’s Reverse Triple Nickel – Run up hill backwards. 1:4 Jack Webb at top. Run down hill. 5:20 Jack Webb at bottom. Repeat until 5:20 at top and 1:4 at bottom.  This was a challenge for YHC and a good portion of the PAX – more on this in the Mole.

Mosey to field.  Too wet.  Mosey back to side road. Partner up for wheelbarrow. P1 is to go as far as he can (or to the 1st parking island) then flap jack.  Repeato.  On 2nd flapjack, switch to broken wheelbarrow. Repeato to the 5th island so each person goes twice (allegedly).  Plank until 6 catches up.  10 Maktar Ngaye IC.  More on this in the Mole.  Mosey to the pic-nic area.

At tables, 20 Derkins, 20 Dips, 20 Step Ups = Round 1. Next round, pick 2 & perform 20 reps of each. Round 3 = pick the exercise you dropped in Round 2 X 20 reps.

Mosey to parking lot. Line up on parking line. Plank walk Left to next line. 5 Merkins on my count. Plank walk right to original starting line. 5 Merkins on my count. Repeat until time for Mary.

Mary = 20 Heels to Heaven IC, 20 LBC IC, 20 Freddie Mercury IC, 20 Russian Twist IC

Time is up


Gypsy had a long list that included a Conviction/Pain Academy convergence, a SFN race, & BROlympics — check out social media for details.

CPR training class is full.  If you missed this class, look for an upcoming session 2



It was a great morning for a boot camp.  I decided at 4:12 that I was not going to pre-run at 4:50.  I arrived at Carolina Courts at 5:05 to check out the field as it was going to play host to a large part of the weinke.  Fall is the wet season in the Carolinas and the field was too moist (yep, I went there) to crawl around on, and since no one wanted to hear Glass Joe complain about it, I adjusted things to stay as dry as possible.  We had a good crowd show up at 5:25-ish, 16 to be exact, including 1 FNG that we named Trojan Horse.  The numbers swelled to 17 when Blow Out came in hot, like he stole the truck he was driving, parked like there were no spaces #Idowhatiwant, and joined us in the COP.  Not sure how he escaped the 5 burpee penalty for tardiness.  Maybe it was because everyone was paying attention to Glass Joe’s impeccable form during the COP’s merkins. #soccerarms.

YHC had trouble from the beginning when I announced that it was 9:30 and time to start.  The PAX shifted the target of the mumble chatter from my time keeping skills to Hurpees.  #notaSTD.  Fortunately, the hill was dry and the instructions were to run up it backwards during the Reverse Triple Nickle.  YHC was thoroughly confused here because I had adjust my running direction on at least 2 occasions up the hill.  Thanks to Bernanke, Nomad & Glass Joe for calling me out.  I should have given them burpee penalties.  #next time  The instructions to perform a Jack Webb ladder was apparently confusing to Bernanke & many others.  A ladder typically means one end increases in number as the other end of the ladder decreases in number.  I’m not sure what was going on, but we eventually got through it.  Since the field was so moist, I decided to do partner wheelbarrows on the road.  Wheelbarrows were a real crown pleaser.  You can expect more of them in the future.

The rest of the workout went off without incident and we finished up on time and had to pleasure of getting to know Ralph Spada a/k/a Trojan Horse.  TH is a workout machine and I hope we’ll see him back in the Gloom next week.  It was an honor to lead and I appreciate the opportunity to have a re-do Q.  TClaps to Nomad & Bernanke for their leadership at Thrive.  It pulls huge numbers and keeps growing.