Author Archive Madison

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.

Man versus Beast(s)

Four faithful showed under an extra bright moon this morning ready to take on whatever Sparta threw at them.  They immediately regretted their decision when YHC told them today’s workout “was going to suck” before the disclaimer was given.



The Main Thing

Workout was described, Disclaimer was given, and we were off.  Down Simifield Church to Weddington Ridge.  Hang a left on WR and follow it down to the end.  Notice the 3 speed bumps along the way…..

At the intersection of WR and Cameron Creek, circle up for COP – 25 SSH IC, 15 IW IC, 10 Windmill IC

The Beast is a workout that requires 6 reps of 6 different exercises 6 times.  We doubled-down this AM by running back up the Weddington Ridge hill stopping at each of the 3 speed bumps to perform the called exercises (that hill is a beast in and of itself).  Repeat on the way down.   The exercises were:

Going Up – 6 Merkins, 6 CDD, 6 Diamond Merkins – Run to the stop sign

Coming Down – 6 squats, 6 lunges (each leg), 6 Romanian Dead lifts (each leg) – Run to the stop sign

Work hard to get all 6 laps, but head back to the cars at 6:05 – whichever happens first.  The group completed somewhere between 4.5 – 5.5 laps.  The Beast won this round, but we now have a baseline to see how much better we get next time we take on The Beasts.

Mileage ranged between 4.5 – 5.1 miles.  Elevation change from bottom of Weddington Ridge to the top is 230 ft.  Each time up & down the hill = .6 miles



BROlympics are 2/24

CPR Training is 2/17 @ 9A – 11A.  Sign up deadline is 2/10



Woody was quick to start with the mumble chatter – something about being out of his mind for being there at 5:10AM, but that 30 mile backpacking trip he has planned (backpacking is a polite way of saying Ruck) ejected him from the fartsack this morning.

Arsenal was dressed like a ninja.  It was 34 degrees and he was dressed like it was 3 or 4.  That’s the thing with Arsenal – you can never tell the temp by looking at what he’s wearing.  He sports the long pants & F3 logo shirt in January or July.  When it’s 18 or 81.  Today was no different.

Shake N Bake had on a fluorescent yellow shirt that practically glowed.  When he stepped out of his car and into the spotlight from Socrates, it reminded me of when Ric Flair emerged from behind the curtain, stepped into the spotlight and began to make his way into the square circle.  SNB has decided to tackle his 1st half marathon in April, so he’s in full training mode.

Similar situation for YHC.  In a moment of weakness, I agreed to join an Ultra P20o team.  The race is March 24 and I need miles, and what better way to get them than to be surrounded by friends who are willing to suffer along side of me.

Sparta continues to thrive as a weekly running/bootcamp workout.  We have a solid group that shows each week and routinely see new faces.  It’s always an honor to lead.  The time spent with you guys is priceless.


CPR Training pre-blast

I’m sure everyone is aware of the recent loss of our brother from the MECA Region. Each time a story like Gremlin’s happens, it’s one time too many.

Would you know what to do if one of your Brothers went down during a workout? One of your children? Maybe you do, maybe you don’t, maybe you aren’t sure…. It’s time to act and attend a convergence that very well may save the life of the PAX next to you in the COP.

Announcing F3 CPR training on Saturday, February 17

Details below:
Cost is $35 per person for Adult CPR & AED certification (card included).

Time = 9A – 11A on Saturday, Feb 17

Location = Providence Road Church of Christ
4900 Providence Road,
Charlotte, NC 28226

Mark your calendars & HC today. Sign ups & payment details to follow

The Samurai, Twisted Sisters and The Foul Shot

YHC originally signed up to Q Ascent in late Summer, but had to reschedule due to an unavoidable family commitment.  It took nearly 4 months for me to get back on the schedule, so I was determined to make sure the PAX remembered the beatdown I planned to deliver.  My 2.0s & I scouted out the AO in the pouring rain on Friday night and I prayed for drier weather and a solid group of brothers to show on Saturday morning.  Prayers were answered — the AO was pretty dry and 6 PAX rolled up and were ready to work at 07:00.

Intro & disclaimer given

1 lap around the school & circle up for COP

SSH X 20, IW X 10, Hillbilly X 10, Windmill X 10, LSS X 20, Mtn Climbers X 20, Merkins X 10 all in cadence

The Main Event

Move to the track & line up shoulder to shoulder facing the infield

Lunge walk across infield.  Clasp hands in front & extend arms. When stepping out with front leg rotate at the waist across the front let. To my knowledge, this exercise does not have a name, so Hopper named it the Samurai Lunge.

Lunge walk back across to starting point.  This time step forward with left leg, raise right arm above head and stretch over the front leg (attempting to touch the ground with your left fingertips).  Repeat for right leg & then repeat process with each lunge.

Repeat Samurai lunge to far side. Repeat stretch lunge back to starting point

Line up shoulder to shoulder again & then down to plank for Hand-Slap Merkin ladder.

After Hand-Slap Merkin ladder, hold plank while PAX at end of the line does 3 merkins, jumps up & runs (with high knees) over legs of PAX in plank to the end of the line. 1 burpee at the end. Hold plank position until we’ve gone thru the line 1 time.

Recover! Time to head to playground.  YHC grabbed a few strategically placed props from behind the car & we moseyed to the playground where we met Mary, Roxanne.

Supine pull ups to Flower (by Moby) – this really smoked the lats & shoulders

Prisoner squats to Thunderstruck (by AC/DC) – this got the glutes burning

Plank & 6 inches to Roxanne (by The Police) – this finished off the shoulders

Now over to the basketball court (I can’t feel my arms) for some free throws.

There are 6 of us. Sixty reps of an exercise will is called & each person will shoot a free throw. For every free throw made, we knock off 10 reps.

1st exercise = LBC – had to perform 50

2nd exercise = Monkey Humpers – had to do 50

3rd exercise = Carolina Dry Dock – had to do 40

4th exercise = Flutter – had to do 60

5th exercise – Low Slow Squats – had to do 60

6th exercise – Merkins – had to do 60

7th exercise = Burpees (audible to 1 per person) – had to do all 6

Mosey back to the cars with a stop at a wall for calf raises – 25 toes straight, 25 toes out, 25 toes in. The people’s chair with air presses in cadence to 50.

To the cars for 5MOM

LBC x 20 IC

Dolly x 15 IC

Rosalita x 15 IC




2nd Annual BROlympics coming soon.  Check social media for details


Saturday’s workout was labeled Moderate, but it was anything but.  The PAX that showed worked hard and got their money’s worth.  YHC brought lots of new exercises to the AO but the crew performed them beautifully and with ease.  The guys allegedly met the Twisted Sisters for the first time Saturday, but I think all 5 of them now have a crush on the ladies and I’m sure will be happy to see them return soon & often. Olde Providence provides lots of options for a workout and the PAX provide lots of encouragement.  It was a pleasure to have an opportunity to lead and to get to know the guys.  I will be back!

Joe Davis Dress Rehearsal or CSAUP? A little of both…

The bone-chilling temps Thursday morning did not keep the #F3Sparta faithful from prepping for the Joe Davis Run for Recovery.  At 05:15, 5 beasts emerged from their warm automobiles, suited up and took off to conquer a few miles through Weddington Ridge and Providence Hills (with few squats, merkins & LBC’s thrown in).

Disclaimer was given and we headed away from Socrates via Big Pine, hung a Right on Equestrian, and then a Left on Cameron Creek.  We followed CC down the hill to the intersection of CC & Hampton Glen, hung another Left on HG and stopped at the 4-way stop on Hampton Glen & Savannah Hills Dr for COP.

COP = 20 SSH IC & 20 IW IC

The Main Thang 

The intersection of Hampton Glen & Savannah Hills provides the Home Base for a ‘starfish’ of sorts, so here’s how it went down.  HC dead ends into a cul-de-sac that is equal distance from Home Base.  Savannah Hills has a stop sign (at the pool house) that just happens to be the same distance away.

Today’s weinke was simple – run to 1 cul-de-sac, perform 20 merkins.  Return to Home Base & do 5 burpees.  Head to STOP sign for 20 squats.  Back to Home Base for 5 burpees.  Run to other cul-de-sac & perform 20 LBCs.  All exercises OYO and repeat the circuit until it’s time to return.

When it was time to head back to the cars, the PAX completed 80-ish Merkins, Squats & LBCs along with 45-50 burpees.  The Garmins claimed we covered just over 5 miles.


Joe Davis is Saturday


A couple of guys are battling various maladies, but that didn’t keep them from ignoring the M’s advice and posting anyway.  Arena is a regular at Sparta.  He’s always been strong & now he’s getting fast.  Arsenal came out hoping for fog but likely found frost bite.  A dude from the desert is not used to these cold temps, but that hasn’t stopped him.  Seems like he’s there every week.  Shake N Bake is to blame for this nonsense.  This running workout was partially his idea, and he’s owning it by showing every week.  He even registered for his 1st Joe Davis 10K to show how strong of a runner he has become.  Speaking of ‘becoming a runner’, we welcomed Paper Jam this week.  With all of his pre-runs & Blakeovery, Paper Jam likely logs more miles than anyone in Area 51 (that’s an unofficial tally — don’t want any Fast Twitch or Devil’s Turn guys to get their feelings hurt).

What started as an idea being discussed over beers at Happy Hour has turned into one of the best workouts of my week.  It was my pleasure to lead this dedicated group of brothers this week, and I look forward to the next one.  Thank you guys for blessing me with your presence.


A Balmy 72 degree workout in January

Gumby was 7 strong this morning despite the 20-something temps outside.  When Swiss Miss opened the Eagle’s Nest, Paper Jam an I were expecting indoor temps in the low 30’s but were pleasantly surprised to find that a frozen pipe issue earlier in the week led the cleaning crew to pump up the heat.  It was a balmy 72 degrees in the main room, and we took full advantage of the temps to stretch out areas that are routinely abused during the many boot camps and/or running workouts during the week.  In case you want to catch up at home, we spent our 45 minutes like this:

Disclaimer followed by devotional.

The Main Event

Warm up the core –

  • March in place with high, wide knees. Slow, controlled butt kickers
  • Lie on back – soles of feet together & knees apart
  • Arms up & overhead
  • Knees up to 90
  •             Flutter with opposite leg @ 90 & arms up
  •             Add in arms – opposite arm to outside of leg
  • Freddie Mercury with arms wide (twist at waist)
  • Flutter with opposite hand reaching to outside of leg
  • Windshield Wiper legs
  • Table Top to Down Dog to Plank
  •             Side plank -> Plank–> Down Dog
  • Draw knee in – lift & knee to floor (finish in plank)
  • Plank –> Down Dog –> Forward Fold

Yoga Flow to get us into various stetches

  • Sun Salutation X 3
  • Mountain Pose –> Chair Pose
  •             Lean forward, interlock fingers & step back to lunge.  Release hands
  • Runners Pose
  • Sun Salutation –> Crescent Pose
  • Crescent Pose –> Warrior 1
  • Sun Salutation –> Warrior 1 –> Warrior 2
  • Sun Salutation –> Warrior 1 –> Warrior 2 –> Warrior 3
  • Sun Salutation –> Chair Pose –> to mat (on your six)
  • Reverse Plank
  • Knees to chest
  •             Nose to knees
  • Left knee to chest & extend Right leg
  •             Grab arch of foot & extend
  • Left ankle on Right thigh & lift
  • Pigeon
  • (repeat for other side)
  • Windshield Wiper Knees
  • Seated with legs extended wide for hamstring stretch
  • On back with feet at edges of mat.  Windshield wiper legs



“You crown the year with Your goodness, and Your paths drip with abundance.”

—Psalm 65:11

As we come to the beginning of a new year and the ending of an old one, we often wish we could turn over a new leaf or have a fresh start. No doubt about it, there have been certain things we have said or done in this past year that we have come to regret.

Wouldn’t it be great to just start over again? In reality, as a Christian you can have a fresh start. The new year is still a blank slate. There are opportunities ahead of you. You decide which path you are going to walk in this coming year. “Thus says the LORD: ‘Stand in the ways and see, and ask for the old paths, where the good way is, and walk in it; then you will find rest for your souls'” (Jeremiah 6:16). You decide what your priorities are going to be. You decide which direction you are going to take, each and every day.

Maybe some of us need a fresh start in this coming year. Here is a great opportunity to make a new commitment. We don’t know what the new year is going to bring. We don’t know what problems we are going to encounter. We don’t know what changes are going to come. We don’t know what blessings the Lord has in store for us. But whatever the new year holds, we don’t have to be afraid because Jesus Christ is going to be waiting there for us.

God is in control of your future. He is ready to bless you in this coming year.

On what basis am I going to live in this new year? Will it be on the old basis of it-all-depends-on-me, do-it-yourself goodness before God, trying my best to be pleasing to God and meaning it with all my heart but never realizing the depths of evil with which I have to deal? Or will I accept the gift of God that is waiting for me every day, fresh from His hand, a gift of forgiveness, of righteousness already mine, of a relationship in which He is my dear Father and I am his cherished, beloved son, and in which I therefore have provided for me all I need, all day long, so that I may say no to evil and yes to truth and right?

Will this year be one in which your life will be characterized by peace, fragrance, and beauty or, do you insist on living it on the same old basis? That is the choice before us, every one of us. How are we going to live in this new year?

Life Application: Before us stretches a new year, a new beginning. The old is past, put away forever. On which one of the two bases are we going to live in this new year?


Joe Davis is Saturday

Sparta is Thursday

Conviction & Mint Hill workouts converge next Wednesday @ Stallings Elem


The core group of regulars showed up at Gumby this AM and welcomed 1 new site FNG.  YHC was worried that the weinke would not cover the full 45 minutes, but it turned out that it had to be cut short.  All of the grunts & groans made it sound like all 7 got their money’s worth this AM.  We started & ended our workout thinking of the opportunities that are granted to us with the beginning of the new year.

We prayed for all of our F3 brothers that have gone MIA or are on IR.

Thanks to Tweetsie & Swiss Miss to giving me the opportunity to lead.  As always, it was an honor.

Santa’s Grab Bag

Four PAX showed up in the fog for #F3 Sparta Thursday AM – 3 in shorts and Arsenal wearing his traditional long pants.  The pre-blast promised to make the workout less predictable than your favorite Hallmark Christmas movie.  How do you do that at a running/bootcamp workout?  Glad you asked.  Read below.

Give disclaimer and depart Socrates Academy promptly at 05:15.  Mosey to intersection of Simifield Church & Weddington Ridge for COP:


IW X 15 IC

Mosey to the bottom of Weddington Ridge for the Main Event.

As we approached the bottom of the hill where Weddington Ridge intersects with Cameron Creek, Smokey promptly noticed 2 strategically placed items – a grab bag and a Kettle Bell.  The bulk of the workout went like this:  Reach into Santa’s sack and pull out a Christmas ornament.  Perform the exercise & reps on the ornament, return to bag & run up the Weddington Ridge hill to the 2nd speed bump.  U-turn at the speed bump & return to the bottom.  Rinse & repeat until it’s time to return to Socrates for stretching.

The 24 Christmas ornaments were labled (2 each) with the following exercises:

20 Merkins, 10 Diamond Merkins, 5 Burpees, 10 Jump Squats, 20 Monkey Humpers, 10 Romanian Dead Lifts (5 ea leg), 20 LBC, 20 Carolina Dry Docks, 10 2-handed Swings & 20 Flutter (R+L = 1).  A trip to the 2nd speed hump & back is approx .35 miles.  When it was time to return to Socrates, each PAX logged somewhere between 4.1 – 5 miles.


You probably noticed the #51Counts twitter tag claimed 5 PAX showed but the BB started claiming only 4.  We were on our way up the hill for the first lap when what to our wondering eyes should appear a jolly ole figure looking like the lead reindeer. For a moment, we thought we were on a collision course with Rudolph, but luckily it was just Hair Band running with a red headlamp (for some reason).  He was provided instructions and fell in line with the rest of the crew doing the hill repeats.

  1. Smokey is fast – he lapped most of the field
  2. Hair Band IS a runner
  3. Arsenal likes the fog (for some reason)
  4. Shake N Bake is like a locomotive – he keeps trudging forward with a no quit attitude


Reach out to PAX who are on IR or are MIA – they need to hear from you

Keep Bout Time & his family in your prayers.  His 2.0 has leukemia & his M just delivered twins this week

Hair Band on Q at Overdrive

YHC on Q at Outland