Author Archive Mighty Mite

Let’s run to Mighty Mite’s House

YHC warned everyone on slack during Friday marketing that we would cover some distance. And we did, YHC’s house is 2.25 miles away and the round trip was 4.5 miles.

11 Pax were in attendence. We started running. We did a short warm up in the parking lot near the salons. Then we ran up the first hill until the intersection with Community House. McGee led mary at the top. Keep running past AKHS to the bottom of the hill, do single leg squats, squats, dips, and merkins up the next hill to the intersection with Marvin Road. Cross the street into the next parking lot. At this point all of the pax are asking YHC to buy them breakfast at Bagel Bin. So I provided them breakfast in the form of a 60lb sandbag, that we had to carry back to launch. McGee also said it was his birthday, so we had to do 34 burpees. Then we ran back to launch with the sandbag. At that point there were only a few minutes left that we burned out with some Mary.

Announcements: Sign Up for the Summer Cookout/Pool Party on July 27!!! Limited space left!

Moleskine: YHC has always wanted to run to my house and was wondering if the pax could do it. Spoiler: They could and did a great job.

Frehley’s Comet decided to defect to Da Vinci on his own free will. There were several times during the workout that he said “I really enjoyed the extra half hour of sleep! It helped cure my hangover.” and “Golly gee willakers! Chicken is better than bagels!”.

Escobar threatened to post Stonehenge because of the mileage warning but that extra half hour of sleep is undefeated.

SOB Summer Pool Party/Cookout 2019

Who:  F3 Pax along with their Ms and 2.0s.(event limit of 80 people)

When:  Saturday July 27th.  4:30-7:30 PM

Where:  Park Crossing Pool/Clubhouse 

10201 Park Crossing Dr, Charlotte, NC 28210

Why:  Summertime is the time for cookouts, why not have on with all your F3 friends?  Plus, this is the evening after the Crane Relay, come out and celebrate another successful event….or if you aren’t planning on running the Crane Relay, come out and celebrate a successful night of sleep.


Sounds awesome.  I’m in.  What do I do next?

Sign up and reserve your spots by sending $10 per person(pax + M + 2.0s) to Mighty’s PayPal

As previously mentioned, there is an event cap of 80 so if you know you are going to attend today, reserve your spot today so you don’t miss out!

What does my $10 buy?

A smorgasbord of traditional summer cookout delicacies(ie. Burgers, dogs, salad, chips, cookies, fruit, sodas, water etc.), access to the pool/clubhouse/cornhole/volleyball facilities, and a donation from F3 SOB chapter to the Park Crossing Club for being our generous hosts.

My 2.0 is a newborn, do I need to pay 10 bucks for them and count them towards the 80 person total?

Let’s say that 2 years old is the cutoff.

What can I bring?

If the above menu doesn’t jive with your tastes or dietary restrictions, you can bring any additional items to throw on the grill.

You can bring your own beer or wine in NON-GLASS containers.  Cans, boxes, and plastic bottles are cool.  Bringing any glass beer, wine, or liquor(looking at you Frehley’s) bottles could result in your drink being thrown away or you being asked to leave.  Park Crossing is being very generous by letting us use their facility and we are going to take their rules very seriously.

Comfortable clothing for cornhole/volleyball or swimsuits for the pool.

Mix it Up at The Maul

15 Pax showed up at Stonecrest confused about who was on Q. Little did they know, they were in store for the OG Q of The Maul with some new up his sleeve.

The Thang:

Mosey to the corner of the parking lot for a quick warm up.

20 SSH, 10 IW, 10 Windmills

Mosey to the top of the Murderhorn and AYG Sprint to the bottom.


Based on the pax order of arrival at the bottom, they are given proportionate reps of exercies on the upcoming lap up and down the horn. Ie. Fast guys do 8 merkins at each light, a little less fast guys do 7, ……fastish pax do 2.
Same concept for the next round, this time with jump squats.
Same concept for the 3rd lap, substitute jump squats with burpees.

After everyone finishes, mosey to the back of the theater. Pax hold people’s chair until its time to Balls to Wall Walk w/ Verkins(new exercise) at each sidewalk crack #crowdpleaser. Once the hand stand walk is complete, hold peoples chair again. Plank walk back with a merkin at each crack.

Mosey over to hill near parking lot, break into two groups.

Group 1 lunge walks backwards up the hill, Group 2 holds plank, flapjack.
backwards bear crawl, six inches(with feet)
Front lunge walk, plank
front bear crawl, six inches

Run out the clock with some Mary led by LogJam, HeartBreaker, and No Show and a minute of elbow plank.

Dredd on Q at Da Vinci Saturday. Frehleys on Q at Stonehenge. Happy Hour on Thursday at Blackfinn Ballantyne 530 PM. BeerRun 3 Saturday 5.18, join the slack channel to learn all the details and to HC.

It’s always nice to Q The Maul. It’s where YHC got to cut my teeth on learning how to Q. A couple of the pax(Mic Check, Frehleys, Market Timer, WingSpaceMan, and Strawberry) in attendence today have been posting at The Maul since it’s inception. The long standing friendships were evident by the pointed trash talk and bathroom humor.

In a couple of my last Qs, I’ve been trying to challenge all pax but make things more challenging for the guys who usually lead the pack. I did so by giving the guys who run faster, more reps. This backfired a little on me by the end where pax were openly conspiring to all finish at the same time once they picked up on my pattern. However, it must have worked at least a little bit because Mic Check, Teddy, and Happy Meal were still finishing first. Maybe they should get even more reps next time.

Are there Bears in Fiji?

Disclaimer!!!I am not a professional, you cannot sue me, f3, or Chick-fil-A!!(But you can sue UNC Athletics….)
Let’s Mosey across street into Blakeney towards 131 Parking lot.
Warmup:Ready position, in Cadence on my count!! Exercise!- 20 Imperial Walkers in Cadence- 20 Low Slow Squats in Cadence- 20 Side Shuttle Hops in Cadence- 20 Mountain Climbers in Cadence 

The Thang:Mosey over to the Target lot. Final 4 Weekend, Dean Smith 4 Corners200 Merkin 4 CornersStart with 10 Merkins, Run to corner 2. 10 Merkins. Run to corner 3. 10 Merkins. Run to 4. 10 Merkins. Back to 1. 10 Merkins. 20/4 corner round. 4 rounds=150 Merkins.’

Mosey through Blakeney to the staircases at the Little Gym and Unlightened Yoga23 Steps , 6 UNC Titles

Start at ground. Run up stairs to middle of building. 3 Jump Squat. Run down opposite stairwell and back to launch. 2 Burpees.  6 reps.

Props to Auburn: Momma Said Knock You Out
Mosey to fountain area by Brixx. Partner 1 runs to the fountain by Banana Republic and does 5 Mike Tyson’s against wall while partner 2 starts the 1-2-3-4 exercises. Rotate upon finishing each Tyson combo. 
100 Derkins as a team100 Step Ups as a team100 Dips as a team100 Heels to Heaven 
Mosey across AK Road to CEENTA medical park
Island HoppingUsing 4 Islands, do 1 Jump Squar at island 1, bear crawl 1/2 way to Island 2 then run and 1 Jump squat at island 2, repeat till back to Island 1
Mosey back to CFA lot and wrap up, call our PAX to Mary

SOB Convergence/FNG Day

50 pax converged upon Da Vinci. With dozens of pax expected to post, most cars were parked in the Petsmart/Best Buy lot. Which is where we mosey for a quick disclaimer/warm up.

10 SSH

10 IW

Split up pax by their birthdays Jan-June goes with Wild Turkey. July-Dec goes with Mighty Mite. This is probably they way we should split large groups up in the future. It was quick and worked really well at breaking up a large group fairly evenly.


Q1Since Mighty Mite didn’t plan much of a run, I figure I could add some mileage to the workout. My plan was to run from launch at Best Buy and head up Blakeney-Heath Rd to Playground for some traditional bootcamp exercises. What really happened was we ended up taking way to long to get up the hill and barely enough time for a bear crawl in the grass. We managed to squeeze in some ‘mericans, mountain climbers, shoulder taps and brief wall workout. Adding to the mayhem was a spill by Bucky who was tripped up by a recently plowed road sign. I didn’t hear too much complaining, but I wasn’t going to make the same mistake twice.

Q2From the Fountains of Suburban Soft Rock we went under the archway for a series of partner stair climbs. This was a much better experience format. The sets included partner-slap ‘mericans, sit-ups and burpees, 10, 20, 30, respectively. A bear crawl catch me if you can and finally a cumulative 200 squat circuit. The stairs helped air out the pax and keep everyone relatively together.
Do you want any commentary? Jokes? I’m not sure if you are doing a more rah-rah – go F3 or a more “who can believe Fire Hazard has friends” route?Seriously, that was a successful morning! Big crowd, lots of fun and good workout. Thanks for organizing!


Mosey to Blakeney Playground for a Partner Murph. Pax one runs to fountain and back while Pax two performs exercises to get to the total(100 Pull Ups, 200 merkins, 300 squats). Both groups finished a little early, so the time was filled with mary and planking for the entirety of the Rocky Theme(more on that later). As 0730 approached, all pax returned to the Chick Fil A and ran out the clock with some burpees.

People always say that you love all of your children equally. But I definitely liked the first group of pax that completed the murph more than the second because they were much more complimentary of my 80s montage playlist. If I wasn’t already punishing the 2nd group with a murph, I would have punished them more. Billygoat and Escobar were particularly vociferous, claiming they would rather run than be motivated to improve by the great lineup of songs….which was

Hearts on Fire: Rocky IV
You’re the Best: Karate Kid
Be a Man: Mulan
Push it to the Limit: Scarface
Eye of the Tiger: Rocky III
Dangerzone: Top Gun
Gonna Fly Now: Rocky

For some reason, I had a hard time hearing War Eagle’s name and he had to repeat it several times. Weird.

After COT, we welcomed 4 new FNGs, which is more than we’ve had in a while(more on that later). Stormy(brought out by Haggis), Brexit, Bad Call(brought out by Fire Hazard), and Escort(Boitano). Great job EH-ing these new guys. Hopefully we’ll see them out in the gloom.

After the main even was completed, the pax entered the Chick Fil A for breakfast. I didn’t do an official count but it seemed like pretty much every pax that posted enjoyed some chicken(which is better than bagels) at CFA after the workout, it was PAXED in there. Additionally, several other pax who were nursing injuries were on hand to catch up with their friends. Because we blitzed the CFA, the line to order food was long, so I spent some time talking to the pax at all the tables, and that was probably my favorite part of the morning. I was part of several different conversations that broached a variety of topics; getting together to watch some March Madness later in the day, coaching kid’s sports, helping eachother with yard work, preparing for an upcoming race, getting excited about a neighborhood garage band concert that afternoon, planning an outing to a baseball game, or just catching up with an old friend. These conversations reinforced that F3 is having an impact with everyone in attendance. This is more than just a “workout cult” as a lot of people jokingly refer to it. The gloom has forged great friendships that have transcended the couple of hours we spend together in the morning. It would be great if we could have an FNG day where we bring out 20+ FNGs(and we should always keep trying for that) but for pax that have been in the gloom for several years, a good deal of their best male friends are already part of F3 Nation.

We must be swift as the coursing river
With all the force of a great typhoon
With all the strength of a raging fire
Mysterious as the dark side of the moon


Going down is a lot easier than going up.

YHC started cooking up this beatdown during last week’s #tweetandmeat session. After losing our dear friend Foxhole(RIP) a few months ago, I was downright giddy to see 11 pax swinging iron on a Monday in SOBland. Kettlebells in the Stonecrest parking lot is great but it avoided the crown jewel of the AO, the Murderhorn. I eagerly offered to Q and spent all week looking forward to making the first weighted trip to the Murderhorn. Fast forward to 5:12 AM this morning, I am the only one sitting in the parking lot and afraid I will be carrying a sandbag up the Murderhorn by myself. A minute later Loogie and Purell joined me in the parking lot…better..but still not ideal. Thankfully several pax rolled in late and we had 8(even number!) who were given instruction to partner up, with one kettlebell, and one sandbag.

COP: Quick warm up, SSH, IW, LSS

Mosey to the top of the Murderhorn. Learn instruction for the main event. Partner one takes sandbag for a trip up and down the horn, stopping at each light and stopsign for 5 clean and front squats with the bag. Partner 2 stays at the top with the KB for an AMRAP of curls, presses, tricep extensions.

After each partner has a turn with the sandbag, weights are redistributed. Heavy sandbag to the group that finished first(70 lbs), 2nd heaviest bag to 2nd place finishers(60 lbs) and so on.

Next round: 10 sandbag squats at each light and stop sign. KB work at the top, squats, lunges, RDLs.

Redistribute weight, 3rd round. 5 presses for sandbaggers on the horn. LBCs, Flutters, and man maker merkins for KB work at the top.

Mosey back to launch. Burn out the rest of the time with 11s of KB swings and merkins. 10 swings 1 merkin, 9 swings 2 merkins, 8 swings 3 merkins……1 swing 10 merkins.


Moleskine: YHC was thankful that it stopped raining by 0515 and that 7 others joined me in the gloom. #tweetandmeet is a real thing now.

Not much to say about the workout other than “Going down is a lot easier than going up”.

During the KB AMRAP there was a lot of chatter about daily offerings to the porcelain god and how it can make or break your posting for the day.

Old man Frehley’s is your Q for next week. Come see if all of his body parts are still working.

Announcements: Stay safe in the gloom. All pax should work on becoming more visible, especially at AOs that cover a lot of distance and go off campus. Trade in your black shirts for bright ones, wear reflective belts, light up straps, and headlamps.

FNG/Kotters day Convergence 3/30 at Da Vinci. Bring out any and all men that need F3.

Rainy, Sandy, Burpee, and Parking Deck-y

At around 1700 on Monday evening, YHC was reminded of my Q the next morning by a well-timed Kirby slackbomb.  My 70ish lb sandbag was still sitting in my trunk and the weather report called for rain.

Upon my arrival at the site, I pulled the sandbag out of my trunk and Kirby asked “need another sandbag?”.  Yes.

10 pax converge to see the two sandbags, get a quick disclaimer, and off we go.

The Thang:

Indian Run with Sanbags all the way to the parking deck and up the ramps to the top.:  The sandbags start at the end of the line and the pax with the sandbag sprints to the front.  Once at the front, the sandbags are passed to the end of the line.

Mosey down the stairs.  For the beginning of parking deck suicides.  Run to the top of the 1st ramp, perform 5 burpees.  Run back to the start, 1st 2 finisher owe 20 sandbag squats before starting their next round.  Run up to the top of the 2nd ramp, perform 10 burpees, run back down to the start, 1st 2 finishers owe 20 sandbag squats before starting their next round………….all the way up the parking deck and perform 25 burpees.

Indian run with sandbags back down all the ramps to the parking lot next to the launch.

Break into even teams of 5 fast guys and 5 faster guys for a relay race.  Faster guys get the heavy bag.  Slow guys get the less heavy bag.  Each pax completes a 100 yard sprint while the rest of the pax holds plank.  Winning Team completes 14 burpees.  Losing Team completes 15 burpees.

Mosey back to launch and complete 10 more burpees to give us an even 100 as we run out the clock



Between reminding me on slack and providing gear that I didn’t even ask for, Kirby is really stepping up as the new Q of Bagpipe.

Bagpipe is blessed to have a lot of different athletes of different speeds.  YHC hoped to leave no man behind by giving the Larry Birds more reps and more weight as a prize for finishing first.

Somehow Cheddar ended up in the Slow Guys line.  Probably the reason why they won.

If you enjoyed sandbag work, stop by the new Monday workout Genesis at the Blakeney AO.  515 launch.  45 minutes of bootcamp followed by a 15 minute stretch with the Blakovery Pax.

There are two Christmas parties coming up.  Sign up now to save money.


America’s Birthday Candles

YHC promised low mileage for this morning’s post and at 6:28 AM, there was concern that this detered several pax from posting.  Luckily several joined in the last minute and we were on our way.

The Thang:

Mosey across Rea and AK to the Blakeney Shopping Center stairs near the yoga studio.

Quick COP

SSH X 20

IW X 20

Windmill X 20

Run up the stair case 13 times, perform 13 merkins at the top each time.  Total: 169 merkins

2018-1776 = 242 Burpees

23 sets of 10 burpees and 1 set of 12 burpees

A little moseying and mary to break up the burpee barrage.

Mosey back to launch.

2 min of mary.



Uncle Leo led a birthday candle bash at the Maul 5 years ago for July 4th.  American is 5 years older and 5 burpees more difficult.

The pax didn’t enjoy it.  But we’ll do 243 next year.

Mighty Mite’s First Da Vinci Backblast

When Tuck started da Vinci over a year ago he did so in the spirt of creativity.  His latest Q recruiting technique of offering a pair of Mona Lisa socks is nothing short of genius #renaissance man.  YHC needs some new socks so I got on the Q schedule.  This is probably my 4th or 5th da Vinci Q but first backblast.  #cobains

The Thang:

Mosey across AK to Best Buy parking lot for a quick dynamic warmup. High knees, Butt kickers, Side shuffle, karaoke, toy soldiers, lunge with twist.

Mosey across Rea Road to the play ground.

Burpee pullup ladder.  1 burpee 10 pull ups, 1 burpee 9 pullups, …..1burpee 1 pullup

100 lbcs sprinkled into ladder

Mosey to wall behind Target Loading Dock for peoples chair. 50 arm raises, 30 sec right foot up, 50 side raises, 30 left foot up, 50 front raises.

Mosey to the top of the hill next to the school.  Find a lifting rock.  Curls, overhead press, bent over rows, tricep extensions.  20, 25, 30 sets of each.

Mosey back to blakeny.  30 Rosalita on the corner of AK and Blakeny Heath to wait for six.

Continue mosey to parking lot in medical office park.

Crooked Ladder

Lunge walk with increasing jump squats up to 9.

Bear crawl with increasing merkins(x2) up to 18.

Run(or walk if you anymore) with increasing burpees up to 9.

Circle around the fountain for dips, incline merkins, and hip slappers.  20 and 30 sets.

Cross the street for some Mary to run out the time. Led by Teddy and PJ.



The majority(5) of the pax took part in a 10 min prerun to make the rest of the pax feel bad about themselves.  Thanks.

Before the workout, Strawbeery correctly predicted the Merkin Bear Crawl Ladder.  Apparently Heartbreaker is going to do it again on Thursday at Rebel Yell if anyone is hungry for more.

Not intended to be much running today, strava said we did about 2 miles.

With the Patriots and Tarheels being champions of their respective sports, YHC made a joke about how being crooked pays off before the crooked ladders.

During breakfast, Commish, Kid Rock, and YHC encouraged Escobar to sign up for an obstacle course race.  You should too if you see him.


Brolympics at 6-8 next week at Community House Middle.

No running. SIKE!!

12 pax that weren’t running Joe Davis ended up running a 5k anyway.  Please excuse spelling and grammatical errors, written from a phone.

The thang:

Mosey to the bull ring and circle up for a quick warm up

Ssh × 20

Iw × 15

MC × 15

Side lunge x 5

4 laps around the bull ring with a different called exercise for each of the parking lot entrances(20 give or take) along the lap.

1st lap: 2 burpees each

2nd lap: 10 squats each

3rd lap: 5 marlins each

4th lap: 20 lbs each

With the clock running out the pax moseyed to the fitness trail for some AMRAP pull ups and planking.

Mosey back to the launch with some lunge walks on the bridge.  MT and YHC led some Mary to burn out the last 2 minutes on the clock.

Various tracking devices had us at about 3.15 miles.


Wild Turkey and Paper Jam were both out early for separate pre runs.  WT reportedly did a little less than 3 miles.  PJ reported 15 miles.  YHC is skeptical.

Let Luther completed the whole workout with a ruck on.  He was among the leaders on several laps around the ring.  Strong work!!

The form police were out in force.  Several pax who weren’t even in attendance were called out.

Frasier was supportive of the six and ran with them for the first 3 laps but turned on the afterburners for the final lap and finished well before the rest of the pax.

Mic Check completed his pull ups on the high bar while YHC worked the the low bar.  The sight was humorous.

Thank you for the Spanish lesson, Escobar.

YHC was inspired to run a little bit from WT’s lifeguard tweet yesterday.  The Friday twitter campaign is always a fun part of the week.

Announcements:  Stonehenge closed next week for convergence at DaVinci.  6:30 AM at Blakeney Chick Fil A.  Mic Check and Tuck on Q.

Tolkien is on the hook for all his Joe Davis Burpees before he can go to coffeeteria next week.  Should be fun to watch.

Thanks to Tolkien and WT for the opportunity to Q