Author Archive midriff

The Joy of Shared Suffering: 100 Burpees and 3 Miles

I hate burpees with a passion. They are pointless, painful and plain. But they’re ruthlessly efficient. And for that reason, they remain a staple of F3 workouts. There’s even a nation-wide #CSAUP happening right now centered on these bad boys #MakeAmericaBurpeeAgain

I’m challenging myself to #EmbraceTheSuck in 2021 by leading workouts in areas that are outside of my comfort zone. I suck at pull ups too. *Reminder to get back to @Das Boot with a commitment to lead this at Body Shop soon*

With a heavy focus on burpees in the event preblast, I knew this workout would scare away a few. I’m okay with that. To be honest, I wouldn’t have attended if I was on the receiving end of that message. But I knew that I needed the accountability of leading a workout (and Q juice) to tackle these frivolous things head-on.

And so it began. 0525 rolled around and lo and behold, @Atlas and @Brexit join me in my pointless endeavor! Together we embraced the burpee suck and we all learned a thing or two about the joy that is found in shared suffering.

The Thang

Run a lap in the teachers parking lot. 10 SSH’s, 10 Hill Billies, 10 Mountain Climbers and 10 Burpees (CUE THE GROANS).


Mosey to football practice field (football field is locked) for 100 meters of Killer B’s: 1 burpee + 2 broad jumps + 4 bear crawls


The Burpee Mile: Perform 12 burpees, run 1 lap around practice field (.25 miles/lap). Repeat 4x Plank until all three are in.


The Big Boy Sit Up Mile: Perform 20 Big Boys, run 1 lap around practice field (.25 miles/lap). Repeat 4x. Recover with 12 burpees. Atlas reminded me that burpees are not an appropriate cooldown exercise, that would be stretching. Whatever.


Offer choice between tire flips and repeating Killer B’s for another 100 meters. @Atlas and @Brexit were in immediate agreement to go with tire flips. 15 Freddy Mercuries to round these out. Mosey back to launch. Would you look at that – we ran 3 miles! Round out the morning with remaining burpees until time.



  • Announcements: Waxhaw and SOB blood drives coming up in February. Waxhaw CSAUP in early February.
  • I’m quite grateful there were only three HIM that attended this one. It provided ample opportunity for 2nd F, with topics ranging from Brexit’s dank man cave (complete with NBA 2k arcade machine and microbrewery taps) to how Atlas’ 2.0 wakes up at 1:30 in the morning to watch cartoons. Both are holding on to way too many CD’s and records that they’re now trying to get their kids to enjoy to justify not throwing them away
  • T claps to Brexit for punching the fartsack in the face despite limited sleep due to 2.0’s. We c
  • T claps to Atlas for the 2-mile prerun and prairie doggin it until he could make it home for much-needed relief. He made it back in time ūüėČ
  • The site continues to amaze me as there’s so much territory to explore here between the fields and school parking lots. Brexit also said something about hills nearby, which was immediately rebuked by Atlas

Truth Nugget

My life was upended in many ways in 2020, some driven by the pandemic, others not. Like many others, I fell down. Over and over again. But it meant that I had to get back up. Again and again.

And what is a burpee except falling down and getting back up?

I first posted at an F3 workout on 1/11/2020. As I reflect on the this last year, my F3 brothers and friends are with me when I fall down and need to get back up. Sometimes I’m the one falling. Other times I’m the one helping get someone else back up. But the constant is that I’m not doing it alone.

We get knocked down. We get back up. Again and again. Together.

This workout (and many others) helped me see how there is joy to be found in sharing the burden of hard things.

It took 3 miles and 100 burpees to realize how much joy being miserable would bring me.

midriff out

Dropping B-b-b-b-ombs at Bushwood

Roll into the Country Club at 0515 to get acclimated with the site and warmed up. As PAX trickle in, I take note of club members that are in violation of dress code (sleeveless, collared shirt) and issue a one-time warning, with fines to be applied for future violations.

This workout roughly marks my first full year of F3. The community of friendships I’ve formed over the last year has been a life-saver to my faith, my family and my fitness. Really wanted to focus on working with a partner and contributing to common goals. With disclaimer and overview we were off into the gloom.

The Thang
Warmup: 15 SSH’s, 15 Imperial Walkers, 15 Mtn Climbers, 15 Hillbilly squats, 15 merkins
On the way to rock pile get the group familiar with exercises for BOMBS we’ll be hitting later: 5¬†Burpees, 10¬†Overhead presses against the wall, 15¬†Merkins, 20¬†Big boy situps, 25¬†Squats
Partner Work #1: Rocks
  • Pax 1 does exercise while Pax 2 runs the small loop by parking lot.¬†Swap out and continue the exercise until each amount of reps are complete.
  • 50 Bent Over Rows, 75 Hammers, 100 Curls for the girls
  • Noonan and Fiji amazed by my rock pile selection. Apparently there are a few other rock locations that are more regularly frequented?
Partner Work #2: Hitting B-B-B-OMBS (Phil Mickelson would be proud)
  • Mosey to parking lot in front of school. Line up in middle parking line
  • Pax 1 does exercise while Pax 2 runs to the other end of the parking lot Swap out and continue the exercise until each amount of reps are complete.
  • 50¬†Burpees (AND THE CROWD GOES WILD), 100¬†Overhead¬†Claps, 100¬†Merkins, 100¬†Squats
Burpee Indian Run around the parking lot: 2 laps. My definition of slow pace was very different from Deep Dish’s, who took off to lead the pack. My lack of communication definitely contributed to the poor execution. My bad. Bystanders must have thought we were¬†some odd drinking¬†club with a running problem.
Run back to launch for Mary: 15 Supermans, 15 American Hammers, 15 Flutter Kicks, 15 Mountain Climbers, 30 second plank until finish
  • Lots of new workouts launching in The Haw: Wednesday (Cowbell), Friday morning at Marvin Ridge (Last Call), Saturday morning at Porter Ridge High School (Clean Slate). Step up and help these grow and get new guys plugged in
  • So much love from the group for the burpees we did today. If you just aren’t having enough fun with burpees, then you should probably do 100 each day for the month of January. Forget Dryuary, it’s time to Make America Burpee Again. Learn more about the CSAUP that our St. Louis brother organized:
  • Big Tuna took this workout personally and threatened me to show up to his Q next week. I believe his exact words were “I’m going to get you back for this one” before he scowled and slammed his car door to make a point
  • Long Haul went beast mode on this workout,¬†glad he was my partner because he did all the work for me and doubled my totals
  • Dilbert kept me company in the parking lot when I rolled in around 5:15. Solid push to finish partner work¬†BOMBS.¬†First time working out with ya
  • Speaking of BOMBS, there was one set off in the parking lot while wrapping up our Mary. The school had to be evacuated for radioactive gases (possibly liquids) that were released in the air. We may never be allowed back after that ruthless act. Who was the culprit?
  • Fiji was our school crossing guard and kept us safe from the rogue garbage truck driving by as we returned to launch. He abruptly excused¬†himself from two rounds of Mary to divert the truck that was NOWHERE NEAR US. His lame excuse was something about Site Q “privileges”
  • Posse challenged us to translate ambitious resolutions action. Set goals for Fitness, Fellowship and Faith then act on them, with the support and encouragement of F3 brothers. Check Slack/GroupMe for the shared spreadsheet for inspiration and examples from what PAX did in 2020. Grateful for your leadership in keeping us accountable.
  • Golf claps for hitting BOMBS this morning with me. I’ve really enjoyed connecting with Pax from the Wax(haw) and admire the energy you bring to every workout

midriff out

The Ghosts of Christmas and Q’s Past

I wanted to lead a workout that featured some of my favorite workouts from the Brave over the last 12 months I’ve been coming out to F3. I broke the 4 mile run into three distinct segments and took a page out of Charles Dicken’s A Christmas Carol or Being a Ghost Story of Christmas. Each pain station paid homage to a specific Q in the past and provided a lively reading of a Charles Dickens quote. 7 PAX emerged from the gloom as Scrooges and left as kinder, gentler men. And left with homemade cookies too.
  • 15 SSH
  • 15 Peter Parkers
  • 15 Mtn. Climbers
  • 15 Hillbilly Squats
  • 10 Merkins
  • 10 shoulder taps
  • ‚ÄúI will honour Christmas in my heart, and try to keep it all the year. I will live in the Past, the Present, and the Future. The Spirits of all Three shall strive within me. I will not shut out the lessons that they teach.‚ÄĚ
  • Head to the building upon where the nearest crow sits, the first spirit of Christmas and Q past will leave you in fits.¬†
Pain Station 1: 4 Buildings that back up to golf course
  • Spirit of Christmas/Q past:¬†‚ÄúCome in, — come in! and know me better, man! I am the Ghost of Christmas Present. Look upon me! You have never seen the like of me before!‚ÄĚ
  • Featuring Taco Stand’s Q a few months back
  • Exercise
    • 2 laps
    • 4 pain stations
    • Station 1: 15 jump ups
    • Station 2: 20 merkins
    • Station 3: 25 dips
    • Station 4: 30 LBC’s
Pain Station 2: Parking Deck near Metlife Building
  • Spirit of Christmas/Q Present:¬†‚ÄúMan,” said the Ghost, “if man you be in heart, not adamant, forbear that wicked cant until you have discovered What the surplus is, and Where it is. Will you decide what men shall live, what men shall die?‚ÄĚ
  • Featuring Sweet Water’s Q from October
  • Exercises
    • Level 1: 5 burpees
    • Level 2: 5 burpees, 10 lunges
    • Level 3:¬†5 burpees, 10 lunges, 15 imperial walkers
    • Level 4:¬†5 burpees, 10 lunges, 15 imperial walkers, 20 merkins
    • Level 5:¬†5 burpees, 10 lunges, 15 imperial walkers, 20 merkins, 25 plankjacks
    • Way back down: Sprint up each ramp, jog down to lower level
Pain Station 3: Ballantyne Country Club Neighborhood
  • Spirit of Christmas/Q Future:¬†‚ÄúMen’s courses will foreshadow certain ends, to which, if persevered in, they must lead,” said Scrooge. “But if the courses be departed from, the ends will change.‚ÄĚ
  • Featuring Tuck’s workout from February
  • Exercise
    • Dealer’s Choice: each PAX calls 15 of a single exercise
Return to Launch
  • Spirit of Christmas/Q Future: ‚ÄúThere is nothing in the world so irresistibly contagious as laughter and good humor.‚ÄĚ ‚ÄúFor it is good to be children sometimes, and never better than at Christmas, when its mighty Founder was a child Himself.‚ÄĚ ‚ÄúGod bless us, every one!‚ÄĚ


  • Shoutout to Jello for posting at this AO for the first time. And EH’ing Kirby into coming as well. Loved the Minion beanie and overall effort on the day!
  • Taco Stand reeked of oysters the second he set foot on the cool pavement. Not sure if it was his or his M’s idea to empty pounds of rotten oyster at 5:00 a.m. in the morning…
  • Sweetwater made up all this stuff about barely exercising when he was holed up in a hotel in Atlanta all week. Then COMPLETELY smokes us during sprints. Dude can move. Think he could give Mario a run for his money on those ramps.
  • War Eagle took us out at CoT with a reminder to stay positive, be grateful for the many blessings we have and be men of grace/peace to others that are hurting. Solid reminder.
  • Kirby kept up the usual banter until about the parking deck, when things got quiet for pretty much the rest of the morning. Until CoT of course.
  • Wild Turkey put in quiet, solid work this morning. Bag of cookies didn’t even survive the ride home.
  • Loved the opportunity to take the group on a tour of the area’s finest – parking decks, circuits by the golf course and Ballantyne golf course. This site has much to offer


  • Prayers up for Bout Time and Jennings
  • Sweetwater on Q at Da Vinci as we celebrate 4 year anniversary

ūüé∂ On the First Day of (F3) Christmas, my Q gave to me ūüé∂

Buddy the Elf, I mean YHC showed up shortly before 0500 for prerun with Alpaca-onesie to boot. Cooter greeted me with a smirk, Black Beard emerged from the minivan, Kirby from the Camry and we were off into the gloom with the wind in our hair. Pretty sure we ran 3 miles but the watch only said 2. Those were some long miles.

Wardrobe change for the main event. Cooter kicked us off with the reminder to social distance. I modified the disclaimer with a pronouncement of wealth upon all gathered and off we went. As @Rousey would say “we got shit to do”

The Thang

Warmup: SSH’s, Peter Parker, Mtn Climbers, Hillbilly Squats, Merkins, Shoulder Taps

Mosey to parking lot in front of Sara’s Y for 12 DAYS OF F3 CHRISTMAS
Introduce new called exercise for each island in the parking lot
Each day introduce a new exercise and repeat prior called exercises

1: Sprint to Sara’s Y and back (12 total = 1 mile)
2: Diamond Merkins (22 total)
3: Sumo Squats (30 total)
4: Supermans (36 total)
5: Burpees (40 total) ALWAYS A CROWD FAVORITE!
6. Squats a-jumping (42 total)
7. Mike Tysons: (42 total)
8. Pax-a-Merkin’g (40 total)
9. ‘Merican hammers (36 total)
10. Planks-a-jacking (30 total)¬†*Insert @Frehley’s dirty joke*
11. Low slow squats (22 total)
12. Carolina dry docks (12 total)

Mosey back to launch and meetup with runners

The Moleskine

  • @Elsa, you crushed the workout my man. It was great to see you out again since Turkey Jam
  • @Kirby and @Frehley’s you keep me laughing throughout the pain. Whether it’s a well-timed “that’s what she said” or giving me a hard time for making you carry my poop wipes, you’re¬† hilarious
  • @Black Beard, I enjoyed getting to chat more during the pre-run this morning and sharing our disdain for dirty snow
  • @Cooter, thanks for the opportunity to lead. I looked forward to this workout and knew it would be a special one to ring in December.
  • @Loogie, I’ll never forget you showing up to Bagpipe a few months ago in 50 degree weather with the same amount of layers that you were wearing this morning. You’ve got a quiet strength to you, rolling with the punches and dishing them right back out
  • @Mighty Mite, you’re a huge part of why I kept coming out to workouts after my first few Saturdays at Da Vinci. I’m following your example and welcoming other FNG’s into the fold – respect
  • @Sweetwater, almost didn’t recognize you with the beanie. Not sure I’ve ever seen you really break a sweat or be out of breath. Are you a machine?
  • @Rousey, your energy is contagious. Something about those grunts that really brings out the best in a man
  • @Tagalong, you sliced through today’s work and led the pack! You’re sneaky like a ninja. With a beard. The bearded ninja.
  • Shoutout to @LaZboy for a similar workout this morning at Hawk’s Nest. Great minds think alike
  • It’s almost been a year since I made it out to my first F3 workout.
  • Grateful for the brothers and friends that I’ve made.
  • Grateful for each one of you

Merry Christmas ya filthy animals

The Brave: Trick-or-Treat Edition

4 HIM emerged from the gloom for a Trick-or-Treat edition of The Brave. Spooky Friday edition with an emphasis on the # 13. Because you have to be afraid before you have the courage to be brave.

Warm Up: 13 SSH, 13 imperial walkers, 13 windmills (criticized heavily by Wild Turkey), 13 merkins (approved cautiously by Wild Turkey), 13 peter parkers, 13 LBCs

Parking Deck 1:¬†Jog up each level, 1 PAX chooses between a “trick” or a “treat” exercise. Complete exercise and proceed up to the next level. Then work our way back down the deck to hit the exercise we didn’t choose on our way up.
  • Level 2: Calf Raises (13 x 2), Jump Squats (13 x 2)
  • Level 3:¬†Lunges (13 per leg),¬†Monkey Humpers (13 x 2)
  • Level 4:¬†Low slow squats (13), Side squats (13)
  • Mosey to Parking Deck #2
Parking Deck 2: Same format, different exercises and Bernie Sanders up each level instead of jogging
  • Level 2: Burpees (13),¬†Carolina dry docks¬†(13)
  • Level 3:¬†Plankjacks (13 x 2), Shoulder Taps (13)
  • Level 4: Diamond Merkins (13), Merkins (13)
  • Mosey to putting green circle by Tuck’s office

Select four tricks/treats, 1 PAX runs the circle while remaining 3 complete the called exercise. Healthy dose of pushups, plankjacks, monkey humpers and dry docks.

Mosey to fountain by SPX building. 13 tricep dips, 13 derkins. 13 x 2 air presses while sitting on the wall. First visit to this building since getting chased away by building security, per Wingman. Mosey to Parking Deck #3

Parking Deck 3: Same format, different exercises and sprint up each level instead of jogging
  • Level 2: Imperial Walkers (13 x 2),¬†Big boy situps (13)
  • Level 3: Mountain Climbers (13), Heels to heaven (13)
  • Level 4: Freddy Mercuries (13), Dying Cockroaches (13)
  • Mosey back to launch

Log 4.96 miles by the end of the workout, who knew you could cover this much distance in a parking deck?


  • Gotta say I was intimidated to Q this workout, struggling to incorporate a 4-mile run into a full body beatdown. My prior iterations would either be too run-heavy with little body work, or too bootcamp heavy with not enough of a run. I had to rely on a well-defined weinke (healthy dose of parking deck running) and the GPS watches present (everyone but me) to get the full 4 miles and more in.
  • The Brave has become one of my favorite AOs. Because I know it will kick my ass. I’m not enough of a runner to breeze through the 4 miles. I’m not fit enough to breeze through the bootcamp. This workout continually pushes me towards my NMDE (Near-Maximum Daily Effort). But more than the fitness is the fellowship. Smaller groups means deeper conversation and opportunities to get to know other men in a deeper way. I want to help other PAX not be as intimidated to attend and experience similar joys.
  • Thanks Wingman for the encouragement and wisdom this morning
  • Shoutout to Tuck for keeping this site going, and identifying new men to step up to Q and Site Q


  • Tuck still needs volunteers and plastic tables for the #Makeshift Marathon
  • Pray for peace, grace and justice during this election season. There will be a lot of chaos in the next week, but we have the opportunity to be ambassadors of peace in these moments.



The Fountain(s) of Life

3-mile prerun with Mic Check. Thanks for the accountability my friend to get some extra credit in today

Strange Brew showed up in a shirt, I hardly recognized him


  • 25 SSH
  • 10 hillbilly
  • 10 peter parkers
  • 10 merkins
  • 10 parker peters

Fountain #1: Chipotle

  • Leg work with partner
  • Jump ups (50)
  • Jog out and back
  • Step ups (50)
  • Jog out and back

Fountain #2: Flying Biscuit

  • Chair dips: in slow cadence (5, 10, 5)
  • Declined merkin: in slow cadence (5, 10, 5)
  • Squats: in slow cadence (5, 10, 5)
    • Completely lose cadence counting during second set. HT to Wingman for checking me on that

Fountain #3: St. Matthews

  • Rock work with partner
  • Ground pounders (50)
  • Tricep Extensions (55)
  • Curls (75)

Fountain #4: Post Office

  • Sprint
  • 5 diamond pushups
  • Sprint
  • Mic Check and Wingman led the pack

Light Posts on the way home

  • 1 monkey humper per light
  • Teddy and Tagalong led the pack and made it to to light post #13, total of 91 humpers – ouch


  • Need additional Q’s for future weeks. Patent Pending is stepping up to help Site Q
  • Prayers that we continue to stay diligent during quarantine and isolation
  • Firestarter next Monday at 5:30. SOB’s only Monday bootcamp. We need to show up to get this workout off the ground. HT to Teddy and Mary Kay for stepping up to lead
  • Blood Drive on Friday
  • Patent Pending took us out

The Ambitious Cycle

Roll in with 2 minutes before launch. Time for SPORTS and a FULL BODY BEATDOWN. What better way to pregame?


  • 15 side straddles
  • 15 hillbillies
  • 15 mountain climbers
  • 15 low slow squats
  • 20 LBC’s
  • Mosey to fountain across the street

DODGEBALL (The 4 D’s): Partner work. 1 partner runs short loop while other partner completes called exercise in AMRAP fashion

  • Dodge the puddle
  • Dips
  • Derkins¬†
  • Dodge the puddle
  • Step Ups
  • Plank until all are finished

Mosey to “Field of Dreams”

  • Start out by counting off by fours
  • 1s start at First Base (1st cone) do AMRAP Squats until relieved
  • 2s at Second Base (2nd cone) do AMRAP Shoulder taps¬†until relieved
  • 3s at Third Base (3rd cone) do AMRAP LBC’s until relieved
  • 4s at Home Plate (4th cone) perform 10 Burpees then run to First, relieving the Pax there
  • Kevin Costner was proud

Mosey to “Swim Lanes”

  • Perform exercise at each of 9 islands in the parking lot
  • Broad jump from island 1 to island 2
  • 20 supermans at island 2
  • 20 big boy situps at island 3
  • Repeato until arriving at island 9
  • Ferocious grunting from One Star between islands 7 and 8
  • Soft Pretzel closes with Mary

Mosey to “Football”

  • Start on the goal line.
  • Run to the 10 yard line: 10 Merkins. Bear crawl back
  • Run to the 20 yard line: 20 Jump Squats. Bear crawl back
  • Run to the 30 yard line: 30 Merkins. Bear crawl back
  • Run to the 40 yard line: 40 Jump Squats. Bear crawl back
  • Sprint from 50 yard line back to goal line

Mosey back to¬†“Field of Dreams”¬†for the Vicious Cycle. Given the complex instructions and difficulty following them, Mighty Mite aptly renames this to Ambitious Cycle

  • PAX travel single file around the bases of a baseball field (jog 3 rounds, lunge walk 1 round, crab walk/bear crawl 1 round)
  • Last 2 men peel off, runs to pitcher mound and performs 5 of an exercise, then rejoins PAX at the front. Repeato for all PAX
  • 5 merkins
  • 5 burpees
  • 5 derkins
  • 5 star jumps
  • 5 heels to heaven

Mosey back to launch. End with Gilbert, Swine Flu, Point Break and Mighty Mite calling Mary. Chopper, One Niner and Wingman join after logging their miles.


  • Loving the cooler weather. With breeze barely felt like we sweat this morning!
  • Sign up for the blood drive. Took me 5 minutes yesterday to do online
  • Soft Pretzel mentioned that Dark Helmet will be Q’ing Arsenal in a few weeks. Come check it out
  • Thanks Olaf for closing in prayer for our country’s leadership, as well as peace and unity during these politically divided times.
  • May we find common ground with our brothers that don’t see eye-to-eye.
  • May we be known first by the grace and love that we show rather than the things we detest

Rock, Hill, Run, Repeat

It seems every few Maul workouts, we venture down Murderhorn and do some arm and leg work with rocks from nearby rock pile. This led me to a new question – “What would it look like to structure an entire workout while carrying a rock?”¬†6 pax gathered in the sticky and still shadows of the Stonecrest Theater and embarked on a journey of Sisyphean proportions (In Greek mythology this King of Corinth was punished for his self-aggrandizing craftiness and deceitfulness by being forced to roll an immense boulder up a hill only for it to roll down every time it neared the top, repeating this action for eternity)

The Thang

  • Disclaimer
  • Warmup: Side Straddle Hops (15), Imperial Walkers (15), Burpees (5)
  • To the rock pile! Choose a rock wisely. Emphasis on RUNNING rock that will also be used for LIFTING
  • Mosey to Thornhill Clubhouse. Partner up. 50 Groundpounders/team. One partner lifts while the other runs (with rock) to dumpster and back. Finish with 15 Freddie Mercuries. Pick up rock
  • Mosey to base of Murderhorn. 20 Curls for the Girls, 20 Overhead Presses, 20 Tricep Extensions. 15 American Hammers with your rock
  • Up Murderhorn. 10 Low Slow Squats at first light. 10 Bent Over Rows at second light. 10 Tricep extensions at the last light. Finish our ascent with 15 Heels to Heaven
  • Back down Murderhorn, 5 pushups at each of the three lights
  • Mosey back to Clubhouse. Partner up. One partner runs (with rock) to dumpster and back while other partner holds rock over head. Alternate arms.
  • Drop rocks off in the rock pile, Mosey back to launch and finish with Twister-led Mary for 1 minute
  • Close with encouragement and prayer – We own the gloom. This is our opportunity to lead, initiate and shine as light to darkness in this cultural moment


  • Humidity really kicked our butts this morning, it was awful and made the rocks and running that much worse. Even with a lighter rock, my arms were tingling at the end of this thing
  • Teddy and MT really hit it hard, great work and appreciated you both leading the pack
  • Shoutout to Commish for pushing through the heat and pain to stick with the group up (and down) Murderhorn

Do you have what it takes to be #BLIMP(S)worthy?

Could I build an hour-long workout without exceeding 10 unique exercises? This question was on my mind after my Virgin (Virtual) Q not long ago that featured a heavy rotation of unique exercises that made it hard to execute. I wanted to keep things simple, straightforward and maximize the sweat and sucky-ness. Fortunately I had a smaller crew to experiment on with the 5k/10k race launching around the same time we did.

The Thang

  • Warmup: 5 burpees, 10 lunges (per leg), 15 Imperial Walkers, 20 Merkins, 25 Plankjacks, 30 Squats – see where I’m going with this?
  • Mosey to Blakeney medical area parking lot
  • BLIMP(S) Ladder/Suicide (I set up cones for the laps we would be running after each individual exercise). Basic format was start with 1 exercise, run 1 lap. Add another exercise to the next lap until we made it all the way to the top of the Ladder.
    • 5 burpees, run 1 lap
    • 5 burpees, 10 lunges, run 1 lap
    • 5 burpees, 10 lunges, 15 IW’s, run 1 lap
    • 5 burpees, 10 lunges, 15 IW’s, 20 merkins, run 1 lap
    • 5 burpees, 10 lunges, 15 IW’s, 20 merkins, 25 plankjacks, run 1 lap
    • 5 burpees, 10 lunges, 15 IW’s, 20 merkins, 25 plankjacks, 30 squats, run 1 lap
  • Reverso! Work our way down the ladder. Maximum sucky-ness commences. Burpees were the worst, always waiting at the end, always watching. You know you’re doing something right when @Mic Check is complaining.
  • Mosey back to launch point. No time for MARY


  • Major props to each and every man for finishing today. This was a full-body smoker, but especially on the legs and upper body. The constant running never really provided rest and the constant burpees were painful.
  • I was able to pull off this workout with a smaller group of guys. It would have been much harder to execute with the 15+ men due to the constant movement and higher intensity.
  • I need to work on my cadence counting
  • Shoutouts
    • @C3PO, Jonny-5 and T-1000. It’s always comforting to see your Honda arriving shortly after launch. You have become a staple of my Da Vinci joy. Love seeing the intensity across the family and younger guys than me showing up and hitting it hard. I hope my kids will want to follow in my footsteps one day.
    • @Mighty Mite: Thanks for keeping me honest on time and giving me much-needed feedback on my first in-person Q. I am stepping up today because you and others have been intentional to coach me and invite me to lend a hand.
    • @Beeper: You’re crushing it for being so new to the squad. Keep up the intensity and consistency!
    • @Mic Check: Leading the pack as usual. Inspired by your drive and focus.
    • @1-Star: Way to show up and keep me going – always a few paces ahead and get in hard work while honoring other commitments. I would have just #fartsacked it. Good to see you out today.

‚ôę Pump Up the Jam, Pump it Up, While Your Feet are Stomping ‚ôę

THE NBA IS BACK! Well almost. Celebrated this morning with a basketball-themed boot camp beatdown. Focus on Agility, Strength and Endurance, breaking the workout into four quarters. SPOILER ALERT: The Hornets don’t make the playoffs #theresalwaysnextyear


  • SSH (20)
  • High Knees (30 seconds)
  • 20 Pistol [Pete] crunches
  • Butt Kicks (30 seconds)
  • Merkins (10)

First Quarter

  • Elevens (a.k.a The Big Baby Glen Davis)
    • Start with¬†10 merkins, run to end of driveway and do¬†1¬†squat
    • Sum must add up to 11
  • 2-minute run
Second Quarter
  • Coupon Circuit for 8 minutes (The LeBron James)
    • Goblet squat (10 reps)
    • Bent over row (10 reps)
    • Calf raises (10 reps)
    • Upright row (10 reps)
    • 3 burpees at the top of each minute
  • 2-minute run
Third Quarter
  • Chair circuit (3 sets, As many reps as possible) (The Bobby Knight)
    • Step ups (30 seconds)
    • Declined merkin (30 seconds)
    • Dips (30 seconds)
    • Declined merkin (30 seconds)
    • Speed Squats (30 seconds)
  • 2-minute run
Fourth Quarter
  • 1 set of 8 each (The Kobe)
    • 8¬†burpees
    • 8 curls, presses, tricep extensions
    • 8 Dwight Howards
  • Run to end of driveway and back


  • Around the horn style Mary
    • Midriff: The Tony Parker/The Peter Parker
    • Soft Pretzel: Heels to Heaven (THE JOEL EMBIID)
    • Brexit: Flutter Kicks
    • C3PO: Slow-mo box cutters
    • Cheddar: Toe touches
  • 30 second sprint, jog back


  • HT to @Soft Pretzel for rocking a Chris Paul (New Orleans Hornets) jersey
  • Can’t wait to watch NBA playoffs with other F3 brothers, whether distanced or not, looking forward to it
  • @Kirby is organizing a pop-up 5k around/on July 4th. Proceeds go to reputable charities that need our help
  • @Soft Pretzel: reminder to attend Da Vinci this Saturday for @Bucky’s Q
  • @C3PO shared a Waxhaw-led race event happening this Saturday
  • I issued a challenge to rope in 1 FNG to next week’s Garage Band. Virtual workouts eliminate the barrier of geographic proximity – we see you @Cheddar. Let’s invite guys in who haven’t experienced F3 and need fitness/fellowship instead of fear and passivity
  • Midriff closed with prayer