Author Archive MoneyBall

Give me AMRAP…and a Floater

Heavy sweating, heavy breathing, poor clock management, and Frack made this morning a wonderful experience. The Floater requires a backblast. It’s just what we do. Here’s the backblast:

Warm up:

Long lap around the backside of the church and circle up

SSH x 20

IW x 20

Potato Pickers x 10

Merkins x 20

Stretch calves IYO / Enough. Mosey to bottom of #keithjonghill

The Thang:

Floater prides itself as being the most complete AO in WUC. We work hard, we laugh, we honor the burpee train, and we DO BACKBLASTS AT ALL COSTS (substitute BB poster took license on all caps portion). Since the AMRAP at Impromptu has apparently gone the way of Cool Runnings, YHC thought it wise to bring it back…and incorporate the Floater’s benevolent mascot, #keithjonghill into the equation. Run to bottom and find lifting rock.

At bottom do 20 curl to presses run up hill and do:

10 merkins

10 plank jacks

20 lbcs

10 plank rotations

10 dry docks

20 squats

1 burpee at the top (do a burpee more for each time you make it to the top of #keithjonghill).

We did this for “25” minutes. Admittedly, YHC can’t tell time and has no concept of how long an activity may take. It is possible we went over the “25” minute mark, but YHC (subti-BB’er) digresses.

All finished, discarded lifting rocks, and met at the stop sign at the top of #keithjonghill

50% to the speed bump at the bottom and then AYG back to the top

Quick mosey to next stop sign. And then again to last. Circle up for some Mary. Done.

Circle Time:

Great work out and great guys. No announcement substi-BB’er can remember other than a chance to serve Longos and help them move this Saturday. Hopefully a 5 Stoner will have more info on that front. Substi-BB’er is really sorry if he omitted any announcements or key items…I tried to remember it.

Also Open Door Bible Study at 5 Stones office this Sunday at 7am.

Substi-BB’er took us out.




The Day After Yesterday…

Nobody and nothing could live up to the hype that surrounded yesterday and Big 10’s VQ. By midday yesterday, the high of being led around campus by Big 10 was replaced by soreness in the chest, arms, and shoulders. He sneakily put a whoopin’ on us and did so without a single SSH…at least none that he called out!

Today’s festivities were to be decidedly different. 16 men showed up for a little #HeartRateExplosion. P.S. – NO GRASS, NO BURPEES, and NO MERKINS were involved. Here’s how it happened:


Casual mosey around the front of school. Jingles’ punctuality has really improved as he was able to enter the parking lot under 50mph, on all 4 wheels and still join us at the opening mosey. Well done, Jingles. Good to see you again, too!

Circle up by Cars:

SSH x 20

Bottlecap was still in playground mode from yesterday and attempted a Q Jacking with a game of Duck, Duck, Goose. Fortunately for the remnant Briarcrest survivors, the game didn’t take flight. It did however, deliver a great laugh!!!

Low Slow Squats x 20

Old Man Stretch

Mountain Climbers x 20

Jimmy Dugans

Calf Stretches

Mosey towards the bridge

The Thang:

Lunge walk across the length of the bridge and then mosey to the track.

To the surprise and chagrin of the pax this morning, we were using the track. There were gasps and promises uttered in hushed tones that our use this morning would never be spoken of publicly.

Four Corners – Basically run a quarter of the way around the track and do 25 squats. 4 stops = 100 squats

When complete, discretely exit track and head to short wall. Partner up for step ups. Partner 1 does step ups on the short wall while Partner 2 runs to bridge and back. Do this 2x

Mosey towards the stadium. At this point, YHC asked if the pax were familiar with the “3 S’s”. Some were under the impression it was referring to S#*+, Shower, and Shave. Not today.

3 S’s- 3 S’s included Squats, Stadium Stairs, and Speed Skaters.

Pax did 30 Squats, ran all Stadium Stairs, and did 30 Speed Skaters on the other side. The goal was to do this 3x but time was not on our side so we audibled to 2 for the lead pack and finish your last flight of Steps and Speed Skaters for the trail pack. Then mosey back over to short wall. People’s Chair against concession stand until pax arrived. Courtesy 10 count. We then did the unthinkable…went back on the track.

Low Squatting, Hand Slapping, Track Running Thing- Admittedly, YHC made this one up on the fly. Partner up arms length apart facing one another. Get in deep squat position and hold it. Then, alternate smacking hands until you reached 50 smacks. Partners run opposite direction on track until the meet again. Repeat. Partners run back towards where they started for one final set of 50 slaps. 150 total slaps whilst squatting.

Sidebar- YHC had the privilege of partnering with Shake N Bake. The glove situation on that man is nothing short of appalling. Keep him in and the rest of us in your thoughts as he chooses to wear those bacteria traps to our workouts! He did kindly remove them, but only after we were 20 smacks in and YHC had been coated in the hazardous sludge oozing from the palms of those well-worn mitts. Wish I could say the palm feel was better, but the glove funk was indeed fully transferable. Digression over.

Mosey towards front of school where we had 1 minute left. We SSH’ed for 1 full minute and that was that.

Circle Time:

Jingles, Dough Boy, and Shake N Bake continue to struggle in the glove department but crushed the workout today. Dancing Bear has YHC convinced he’s a seasoned wet t-shirt contest participant. Seeing way too clear an outline of those nips post workout, bro. If you’re not careful, you’re gonna wind up in a bloody nip meme like Foundation (OG story…pics exist and they’re awesome). E-Harmony’s recommendation of a shirt (and glove) order from F3 site could NOT have been better timed. Rubbermaid needs either contacts or windshield wipers on those glasses. Hard work really fogs up the windows, though. Great job, man. Deflated continues to get faster and we can’t wait for his finished t-shirt design- destined to be his second smash hit!

Awesome effort by all today. Good to see some old faces along with all you new guys. Everybody pushed hard. As mentioned, we did NO GRASS, NO BURPEES, and NO MERKINS. Some would call that a missed opportunity. YHC calls it 3.5 miles of fun with friends who are destined to have wobbly legs by noon today!


Please keep Snoop (Dean Longo), his wife Lynnmarie, and their family in your prayers as she’s battling cancer. Cancer sucks and she’s a wonderful lady.

Shirt order for UC mentioned earlier by E-Harmony. Haven’t seen him in the Playhouse, but that doesn’t mean he doesn’t #lurk. Somebody can get to him for you if interested.

Thank you, Dough Boy, for taking us out.

You’re Really Getting On My Nerves!!!

YHC was running a tad behind this morning but needed to confirm a couple locales for this morning’s festivities. Pulled into the lot at my former normal #528 time slot, ducked in amongst the pax, and shouted a 1 minute warning. Friendly banter, a couple jokes, and off we go.


Mosey across railroad tracks to the other side of Waxhaw across from Dreamchasers and circle up.

SSH x 20

Merkins x 10

Calf-stretches, Hamstring stretches, Old Man stretches

Complaints about Yoga class breaking out

Moneyball being rendered speechless by a Doughboy comment. First time for everything, I guess. Enough of the pleasantries, let’s begin.

The Thang:

Mosey on to the school on the other side of the tracks. It was about .25 mile in when we stopped for a quick 10 count to let all catch up. Bread Bowl counted us down a bit too quickly and off we went again. Bread Bowl was not pleased. “Moneyball, you’re really getting on my nerves with all this running.” YHC thinks he’s been going to Big 10 tutoring sessions or something. We got a chuckle and kept running on to Thin Mint’s hill aka Bad Idea aka Father of Keith Jong Hill aka a long steep hill for a little Jackie Robinson.

Truth be told, I have no idea if that’s an authorized workout name, but it made it easy to remember. Like a Triple Nickel, only 4 and 2. 4 exercises 2x.

Run to first light and do 25 squats

Run to second light do 25 merkins

Run to top and do 10 burpees

Back to Bottom and 50 LBCs

Rinse and repeat. Jackie Robinson. 42

Under the watchful eye of Big 10, Bread Bowl delivered a far more measured 15 count. Off we went again – mosey back up the hill towards Waxhaw for a little game of “Would You Rather”.

At the Railroad Bridge Pax had 2 choices:

  1. 3 Burpees at the bottom of bridge/3 at top/3 at bottom/3 back on top/3 at bottom or…
  2. 30 Speed Skaters/30 Squats/30 Calf Raises

At the Half-Wall Pax had 2 choices:

  1. Light Pole suicide or…
  2. 50 dips/25 derkins

Mosey to Full Wall across from church:

  1. 40 Donkey Kicks or…
  2. 80 American Hammers

Mosey to bottom of Keith Jong Hill:

  1. Run backwards to first stop sign or…
  2. Run forward to second stop sign

30 seconds remained. Back to COT for a AYG to stop sign and back. Finished!


Awesome effort by the Pax today. Rubbermaid said we covered right around 3 miles.

Really proud of Bread Bowl and how hard we worked. From what Dough Boy told us, he had a bit of a let down in sports a couple days prior. Really good to see him out there busting his butt at 5:30 in the morning. Great job, Bread Bowl! Seems like the entire group is getting faster. Damascus killed it and the Briarcrest crew is really coming on nicely. Great job Fuse Box on all the EHs. We left Posse behind again. Either we need to start waiting a bit longer or he needs to get there a bit earlier. Not sure which…Big 10 stayed until the end. He dodged a bullet today as we decided not to collect dues this morning.


Longos are moving. Dough Boy will circulate details

Keep Longo family in your prayers. Lynnmarie is battling Stage 4 cancer. A miracle is needed

Thanks Damascus for taking us out.



Well That Was a Cluster

18 pax came out for what was advertised to be a little competition. Q Fail and a bad weinke had other ideas. Ever heard the expression “A Monkey Humping a Football”? That’s what today seemed like to me. In fact, the inclusion of Monkey Humpers in the weinke might have been the only thing that could have saved the day.

Monkey – meet football. Football, here’s your monkey.

Due to self-sabotage (lost watch and keys), YHC rolled in at 5:28.30. I  attempted (and failed)  to assign each of the pax a number 1-5 based upon my impression of their speed, attempted (and failed) to group them in competitive teams, received observation from Hollywood it might have been prudent for YHC to have arrived a few minutes earlier (thanks, Captain Obvious), and braced for the chaos ahead. Only 45 minutes until this is over!

Warm-up: Ever get tired of running a lap and getting in a circle? YHC does. Today, we did it differently (and failed). Ran down the long path and stopped for a few warm up exercises as we went.

Jog to First light give disclaimer, allow Pax to complain about the lack of a circle- SSH x 20

Jog to Second light- Merkins x 20 (while waiting on rock gathering volunteers)

Third light- Hamstring stretches (clap when needed or when pax simply couldn’t contain themselves)

Gather at Transporter’s office for 1st failed attempt at a race

The Thang:

Group in your assigned teams. No Damascus, no problem…right? Wrong, Two teams had 5 members while the other two had 4 members. First landmine planted.

Round 1: 1s run to second street sign up the hill, do 25 squats and return. 2s go, 3s go, etc…While runners are running, everybody else is in wall-sits doing jabs. Audibled out of that after YHC realized it would wind up being 5 minutes of wall-sits and 5,000,000 jabs (fail). Al Gore until team finishes..nope, too long there too (fail again) everybody plank and don’t complain! Everybody finishes, off to the bus hill we went.

Round 2: 1s run up the bus hill to the awning by the steps. Waiting pax do merkins. (Fail #2- that’s a lot of merkins while waiting). Audible to Mary Katherines.

Round 3: Long mosey back to rock pile. 4 teams grab rocks. Indian run back to Transporter’s office. (Fail #3 – should have put rocks in hands of 5s and not 1s). Dasher took off like he’d stolen something. Everybody else scurried to catch up. Looked as if YHC had the only functioning team on the Indian Run. At Transporter’s office, we planked until everybody arrived. Flip-flopped and put rocks in 5s hands. 1s did 5 burpees to give headstart, 2s did 3 burpees, and 3s waited 3 seconds. No matter- Indian Run disaster. Rocks put away.

Round 4: It was at this point, teams were done away with and personal accountability was chosen in its stead. To the lunch tables:

50 dips

40 merkins

30 LBCs

20 Step-ups

10…I forgot. Oh yeah, I remember, 10 burpees

Pistol LBCs while waiting on 6.

Most completed the set. We moseyed to front of school for some ring runs.

Ring Runs: Starting at flag pole, run clockwise around circle until you meet the flag pole. 10 Bonnie Blairs and return counterclockwise to beginning for 10 more. Once finished, run back clockwise ALL the way around the parking lot for 10 Bonnie Blairs. When you complete those, run counterclockwise ALL the way around the parking lot in the opposite direction until you reach flag pole for…you guessed it, 10 Bonnie Blairs.

A few completed this. Once all were gathered back at the starting point, YHC decided to request a “AYG” back to the starting place. Apparently most tanks were depleted. Freddy Mercury’s and then hold legs at 30 degrees until time expired. The End.


My apologies for the “Charlie Foxtrot” of a weinke this morning. It was definitely a disheveled mess. Like most bad ideas, it looked really good on paper! Hopefully the pax got a good workout in in spite of my best efforts. I believe one of the Crapple watches reported us covering 2.65 miles or so. In referencing the Q, Dasher said, “You had good intentions.” In Southern parlance, that’s akin to saying “Bless your heart.” At least we didn’t hand out participation trophies at the end!!!

No announcements. Thanks, Doughboy for taking us out.

All Down Hill From Here

Round 2 of Moneyball Qs for the week. Started with Flash on Monday and brought’er home with Impromptu this morning. 18 men lunged, crawled, climbed, and raced to a 3 minutes too long Q.


Lap around the front parking lot, collect Posse and Foley for a quick warm up.

SSH x 20
Jimmy Dugans (cherry pickers minus the clap)
Merkins x 10 (hold it at 6″ on rep #10). Pax accused YHC of lying on the ground during this rep. Mistakenly, I claimed use of my kickstand. Duck Dad had none of it and immediately questioned the length of YHC’s kickstand. Fair inquisition.
Butt-Crack Shoulders Circles forward and Circles back. Enough.

The Thang:

Mosey to covered portico far right side of the front of the middle school for some lunges and a quick round of Dough Boy’s favorite exercise and YHC’s least (minus any grassy activity, of course), the Bear Crawl.

Walking Lunge down entire covered portico, then 2 merkins at each brick column with a bear crawl in between.

Pax completed this section with expected ease. Quick Q question for the Pax: “Are you all familiar with the phrase, ‘It’s all down hill from here? Don’t take it literally.'” Down the hill we moseyed. All down…and up hill from here.

YHC perused the F3 owner’s manual looking for some fun bad workout ideas. Found 3- 1 new, 1 I’ve used before, and 1 I’m saving for next time.

Wilt Chamberlains- In honor of Wilt’s 100pt game, do 4 exercises 100 times in succession. Supposed to only run 100 feet between, but what fun would that be!?

The Exercises (do them in the order you think will suck the least): Squats, Split Squats, LBC’s, Flutters.

1. Run to bottom light near Transporter’s office do first exercise 100x and run back to the top of the hill
2. Run to next light near it and do 2nd exercise 100x and run back to the top of the hill
3. You get it
4. You got it

Strong showing by the Pax on the Chamberlains. May have to tweak it for future use.

Mosey to former AMRAP hill for some partner B.O.M.B.S.
B = Burpees x 25
O = Overhead Claps x 50
M = Merkins x 75
B = Bonnie Blairs x 100
S = Squats x 125

Original B.O.M.B.S. in F3 owner’s manual says 50/100/150/200/250. We’ll do that next time, but for today YHC cut that in half as time was a wastin’ and I had one last thing in mind. Partner up. P1 runs to bottom of the hill. P2 does exercise. Reach 25/50/75/100/125 of each.

Mosey to front of school for final act. 2 minutes remained, but they were 5 minutes well spent. Time for a good ol’ fashioned Relay Race.

Two Teams: Fast Guys and Slow Guys.

NOTE to Future Qs- Foley is NOT slow. Mighty Mite is NOT slow. Doughboy and Ackbar move quite well. Posse takes very wide turns.

Not as Fast Slow guys go a shorter distance than Fast guys. Slow Guys lose, they get 15 burpees. Fast guys lose, they get 10.

Sandbaggers Slow Guys smoked Fast Guys. Fast Guys paid their dues and we moseyed back to COT.

The End.


Apologies for the 3 minute overage. They were a fun use of the time and showed just how fast Clydesdales and self-proclaimed “slow guys” can move when competition is involved and burpees are on the line! YHC will remember how fast you moved at the end of today’s workout and will 100% use it to “motivate” you to push yourselves going forward. Absolutely terrific effort, guys. Well done!

Reluctant “Fast Guys” more than held their own on Team Speed, but to be honest, the pace at which the “Slow” team moved was quite the shock. We now know what you got!!!

Slow guys trash talked a little as they saw the game was in their hands. Journeyman Mighty Mite got in some good taunts as he sealed the deal for the Slow Guys. Dude is NOT slow and is not a Mite. Well played, sir. Well played.

YHC encouraged our resident clergy member to cheat in order to win. He wasn’t having it (atta boy, Ackbar!).



Moved quickly as YHC’s time management skills caught a case of the Hooch’s. My bad guys.


  1. Q School tomorrow at Panera on 521
  2. Loafer and his appendix (now lack thereof)
  3. Fuse Box’s client’s family
  4. Transporter’s wife

Thanks, Ackbar, for taking us out.

Raise Your Hand If You Can’t Count to 5!

YHC took the reins of the best way to start the work week, the good ol’ Flash. Shampoodle offered a ride this morning, but recon was needed thus no Screech Owl clown car for this morning’s festivities.

Roll in at Jingle’s speed at 5:29, don’t announce I’m on Q. The two who seemed to know asked if I needed a review of my weinked. YHC assured them my weinke is reviewed early and often. To 80% of the PAX surprise, it was time to go and YHC was leading the charge.

Warm-up: Two laps around the lot while waiting for Jingles Melt Down to hop out of the truck, shed the bio suit, throw his shoes on, and join us.

SSH x 20
Jimmy Dugan’s (YHC named them. They are cherry pickers minus the clap. Reference the movie ‘A League of Their Own’. “Avoid the Clap, Jimmy Dugan”. In the words of the immortal Tom Hanks, “That’s good advice”. Digression over
Quad Stretch
Merkins x 10

The Thang:

Mosey to front of school. Partner up. Partner 1 runs across to sidewalk while Partner 2 does Derkins. Did this x2

Mosey to steps by bus hill. Partner 1 runs up steps to touch school. Partner 2 does Bonnie Blairs at the bottom until return. This x2

Mosey to Cool Runnings hill (RIP) for a little Triple Nickel. En route, YHC decided to give the Pax a little thrill and detoured through some safe-looking grass. Judging by the response from the Pax, it was quite the surprise!

As is standard with triple nickels (except with the rogues this morning), Do 3 things 5 times.
1. Run to last speed bump at top of the hill
2. Do 5 Merkins, run back down
3. Do 5 LBCs

Seems straightforward, right? As the lead group completed the third revolution in the triple nickel, a renegade subset of Pax attempted a mid-nickel Q-jacking. YHC was having none of it. When asked, “Have you made it up the hill 5x?” Pax responded in what sounded like Charlie Brown’s teacher voicing displeasure. That, or Deflated DJ-ing Open Mic night at Dreamchasers…YHC digresses again. According to one Pax who shall remain nameless (Damascus), “I heard what I wanted to hear.” In the spirit of getting a good workout, the Pax doing the modified Dolly’s and LBCs (laying on the ground), got up and conquered the hill one last time. Lead group did the 5x and mercifully shut it down for the group.

Mosey back towards home base. Stop mid-lot for a little clock work.
Plank position starting at noon. 1 Merkin all the way around the clock with an extra at 11 just for good measure.

Mosey back towards home base. YHC decided again to risk life and limb for the sake of the Pax and provided walking opportunities through the treacherous grass on the way back. Walk in the grass and run again when you hit sidewalk. It was a joke the first time, then as Cha-Ching and Half Back pulled up beside, they both agreed the whole starting and stopping and starting thing sucks…particularly after a FULL TRIPLE NICKEL!!!

Mosey back to home parking lot for the Finisher. That’s my very elementary finishing move at all Q’s. Once you’ve had enough, let’s squeeze a suicide out of you. Most completed it, some threw in the towel (pun intended). Time expired, but not before Posse streaked to the finish line. Awesome push, man. Great work! That’s it. Circle Time.


Nice humid morning for some running. Legal Zoom would have been proud. Bratwurst would not as we did not include A, B, C, or D skips into the running. Maybe next time. Nearly had an IPA dump by Dough Boy, but he held it in and held it together. Great work. Rockwell, Deflated, and Akbar really pushed it today. Clydesdales don’t like the humidity, and in spite of it, they still worked hard. Good to see the 89 year-old Gator Cub back in the game as well.


Brooklyn Pizza Bible study this evening- Akbar on Q

Loafer’s appendix decided to burst. He’s home recovering. Lift him up in prayer

Fuse Box’s client’s wife passed away. Keep that family in your prayers as well

YHC took us out.

The Whole Thing is a Sham…

Humid, but all-in-all nice morning at Watchtower. YHC volunteered in yesterday’s COT to Q today. I love Watchtower. So much to see and do. Today, the plan was to see it and do it in quarter mile increments.


The calorie burn title belt definitely came up. Consensus among Watchtower pax is that it is possible we’ll need to explore a more sophisticated measuring device. In Recalc’s words, “the whole thing is based on a 50 year-old man with a bum hip and a crapple watch who may or may not be feeling it that day.” He may be on to something. 🙂


Quarter mile lap around the parking area while waiting for Jingles Xerox to arrive.

SSH: 25 IC with pace
Clover Pickers: Hamstring stretch
Old Man Stretch
Merkins: 10 IC

The Thang:

.25 mile mosey towards upper parking lot. Under school portico, do 10 burpees on your own. Head over to upper parking area.

As mentioned before, Watchtower AO is IMO the 2nd best site in WUC. The Site Q, on the other hand, is the best in the land. After a brief text exchange Monday night, Posse sent an image of a loop that would suit our needs perfectly. But he didn’t stop there. He decided to arrive early and actually coned off a course for us around the upper parking lot. Thank you for doing that, Posse. I’m quite certain you’re the glue that holds this whole thing together. Sappy shout out over.

Here we go- Run lap and double back for 6. As a group, perform exercise.

Lap 1: 25 Squats
Lap 2: 25 Merkins (or pulse merkins to finish first)
Lap 3: 25 Jump Squats – then grab lifting rock. 1 set of 21s (bicep curls)
Lap 4: 25 bicep curls. Replace rocks.

Upon conclusion, we did LBC, American Hammer, H2H, and Freddy Mercury’s all IC x 25.

.25 mile mosey over the bridge for 10 burpees on your own.

Mosey to stadium bleachers and run each of the sets of stairs. At this point, YHC watched Hollywood torch the steps and yielded to Foundation and Deflated who both made short work of those stadiums.

25 LBCs while waiting for 6.

Mosey to short wall. 50 dips (2 quarters?). On the mosey to the short wall, Hollywood pointed out a freshly lined GRASS field. He seemed to indicate the ground would be both flat and dry with the exception of dew. And so, since Damascus so unexpectedly deprived us all of Man Touching on Monday, and Mad Dog regaled us with tales of going “Through Tunnels” and “Nuts to Butts”, YHC decided to do the unexpected and throw the ultimate curve ball- We hit the grass!

Reverse Suicide. Run to Far End Zone and back, Far 10 and back, Far 20 etc…Run with and until 6 finishes.

Mosey back to start

3 Minutes remained.

25 SSH with pace

30 seconds high knees

5 Burpees

Stopped EXACTLY on time. Q’s watch is always right…unless you’re Hooch. His runs 3-5 minutes late. 🙂


Awesome effort today by all PAX. Thanks as always for the chance to lead. We clocked 2.75 miles and hopefully got in a pretty decent workout.

Based upon early returns out of GroupMe, it would appear Recalculating burned 5,426 calories. We’re waiting for confirmation. I believe the official crapple number to be closer to 527.

Runkeeper on my phone said I only got 441 out of the deal, so it’s possible the whole thing is a sham. The world may never know.

No announcements (Frack would have loved that part). YHC took us out.

Insinuations, Half-Truths, and Mocked Weinkes – Tuesday at Watchtower

YHC volunteered to take the reins late yesterday. Watchtower is hands-down the second best AO in all the land…behind the Floater, of course. YHC relapsed into #528 mode this morning and barely made it on time. Nonetheless, we got there, exchanged brief pleasantries and were off.


Long-ish mosey behind school up Posse’s virtual run loop and back around the front. YHC had a suspicion there may be a straggler…there he was, Xerox in the flesh. #533.

We grabbed Xerox and headed over to the first portico.

SSH x 20

No Frack, No problem- 2 Stretches from the Moneyball’s Originals collection (slight angst from the Pax of what was perceived to be a yoga workout in the making)

Old Man Stretch – no explanation needed- except for Halfback. He was perplexed and definitely didn’t feel any of it

Clover Pickers – YHC just made it up. It’s like a Potato/Cherry/Cotton Picker without the time-wasting clap…most commonly referred to as a hamstring stretch

Hands flat on ground, walk hands over to Right Foot, then Left, then walk out to a Plank

Merkins x 15

The Thang:

“Warmup Part 2” (At this point, Frack would have been doing abs).

Partner up. Two wall exercises. Partner 1 runs to far curb, Partner 2 does exercise

  1. Wall sit with jabs
  2. Wall sit with air presses

Long Mosey around front of school towards the back lot. At this point, the MapMeister (Recalculating) and Mr. DelFrisco (Fuse Box) both claimed my weinke was being made up on the fly. They quickly learned different. Rule of the Road, never mock a man’s weinke.

BurpWalk: Follow sidewalk to top of parking lot (going straight up the lot). -Mary til the 6.

At each road section, do 5 burpees. Once you’ve made it to the top do 5 burpees all the way back. I believe it wound up being 40 burpees

SquatLap: At Each light pole around the perimeter of the backlot, do 5 jump squats. I believe it tallied somewhere around 100 jump squats -Mary til the 6.

CPB (CleanPressBurp): Grab a rock Frack would not make fun of you for choosing. Partner 1 runs to last tree towards end of parking lot and returns. Partner 2 Cleans, Presses, and Burps lifting rock until they return. 40 as a team. -Mary til the 6

Long Mosey to the Football Field- Disclaimer, we stayed off the track and only used the bleachers. When YHC said AYG to the shortwall after the steps, MadDog redirected and said run behind the bleachers just in case.

Bleachers: Run up and down all flights. Upon completion, wait for 6 with some Fence Sitting (Halfback’s idea). Quick mosey to short wall.

CheekSlappers: Partner 1 presses butt cheeks to wall (basically sitting down and standing up), Partner 2 runs to bridge and back. Audible midstream after Partner 1. Sent Partner 2 all the way to the barn with a courtesy yell when they’d reached the bridge.

Mr. DelFrisco was not pleased with this turn of events, but meat-sweated it all the way to the COT.

The End.


After a bit of early consternation by a few of the Pax, YHC is hopeful this morning’s version of Jazzercize hit the spot. Legal Zoom and Halfback pushed it the whole day with Recalc and Mad Dog not far behind. In spite of the meat sweats for having consumed an entire baby calf yesterday evening at DelFrisco, Fuse Box pushed hard…and didn’t spill the beef.

What can be said for Jingles and Beltway? Both travel non-stop for work and show up when they can and bust their butts. Great job you guys. Xerox, you continue to inspire. Doughboy keeps getting faster and faster. 280 is only a number…unless it is riding on Damascus’ or Fuse Box’s back up #keithjonghill in which case, it is more than only a number!

Posse took his own advice and chose not to be the 6 today. Way to go, man- knew you had it in you. Chipotle was running like he’d just polished off a burrito, and I believe Deflated said he’s ready for his VQ. Of course, nobody could really hear him so we’ll just have to wait and see on that one!


Lift our brothers in prayer – Transporter and Abacus’ wife.

Mad Dog- Final interview later this week

Open Door- Bible Study Sunday 7am @ 5 Stones

Family F3- Starts May 12th at Cuthbertson at 9. Will be something for everybody

Thanks to Doughboy for taking us out.

Guest Q and Guest Backblast Writer

Growing up as a baseball player, YHC’s father always said, “Great play + bad throw = zero. Finish the play.”

Our QIC didn’t finish the play. I couldn’t let his great Q and the great work from the attending PAX turn into a zero! Time to finish the play with a backblast.

From memory-

Warm up lap to side of Dreamcatchers

SSH x 20?

Mtn Climbers x 20?

Some other standard warm-up exercise and we were off

The Thang:

Stop Signs and Burpees. We took a running lap through backside of Waxhaw. Those of us with intimate knowledge of the downtown area expected to meet one of our brave boys in blue as we were heading dangerously close to the sacred playground.

Not sure how many stop signs, but seemed like 8-10 with 3? burpees at each. We ran all through Waxhaw with this stop and burp cadence. Then headed to #keithjonghill for the real fun.

Goodfella found a large collection of boulders blessed by our resident Rock Rabbi, Frack himself. We partnered up grabbed a rock.

Round 1: Curls and Runs

Partner 1 did curls while Partner 2 scaled #keithjonghill to the stop sign and returned. I believe it was 150 curls per team

Round 2: Curl to Press

Partner 1 did curl to press while Partner 2 scaled #keithjonghill to stop sign and returned. 150 on this one as well (the Q probably knows)

Round 3: Triceps extension

Partner 1 did curl to press while Partner 2 scaled #keithjonghill to stop sign and returned. 150? Again, the Q most likely knows.

YHC most likely missed an entire segment of the workout in the above backblast, but #thefloater has a spotless backblast record (in spite of GF and Stubby’s best efforts) so we couldn’t let the streak end…not like this.


Great to have Goodfella come run the Floater for us. He did a great job, always comes up with a good workout, and really pushes us. We just need to have him be as motivated to write backblasts as he is to win AMRAPs and burpee challenges! 🙂


Moving Shake and Bake to our area on Saturday- see Posse for more details

F3 vendor tent at Lawson- show up and show out. Maybe we can all do burpees or merkins in the Millhouse parking lot to show them what we got

F3 Saturday Family workout- 9ish 2 workouts. One semi-serious and another one a bit more fun and lower impact. Details being ironed out

Open Door Bible Study @7am at 5 Stones Office Sunday Morning

Thanks, Mad Dog for taking us out. Sincerest apologies if I missed any of you. I believe the number was 10…

Look Ma! Still No Hands!!!

I had a benign fatty growth removed from my shoulder 2 weeks ago. Pathology report and stitches out yesterday. I was back in business…or so I thought. Nurse who removed stitches said I should probably take another week without doing any push-ups (I refrained from asking her if she was familiar with merkins). Her logic was that it would be possible for the wound to pop open exposing a golf-ball sized hole in my shoulder. I went with her advice and modified the Q I signed up for 2 days prior. No upper body work would be performed. What do we do now?

Warm up:

Lap around the back of the school all the way to the rock area and large parking lot.

Disclaimer and apology (no upper body work). Frack would have left right then and there. Several probably wish they had.

SSH x 20

Squats x 20

Potato Pickers x 20

Old man stretch OYO

The Thang:

Though Posse was not in attendance, I’m certain he’ll be disappointed to learn no PRTs were included in the workout. If you don’t know what a PRT is, I’ll show you…in a week.

Light Pole Suicides – 3 sets of Abs and then from the speed bumps by the steps, run the first row of the parking lot. At each of the lights, do 5 exercises and run back. When back to base, do 5 more.

Round 1. Abs (IC): LBC x 25 / Pistol LBC x 20/ Pistol LBC x 20 – then Bobby Hurley’s (to send basketball out in style)

Round 2. Abs (IC): American Hammers x 25 / Bicycles x 25 / Flutters x 25 – then Squats, but this time run to far pole first and work backwards from there

Mosey to bridge. Walking lunge all the way across or Bear Crawl (Foundation Bear-crawled it in honor of Doughboy).

Head to half-wall. OYO 20 step-ups each leg

Beside the half wall, partner up. Partner 1 does squats while Partner 2 runs back across bridge, up the hill and touches the steps, and comes back. Many said it was ‘too far’. I agree. 300 total squats

Mosey back to stairs for calf raises

10 straight/10 out/ 10 in while going up the steps. Bottle cap cracked the code and decided to stay put on one step. Unlike Damascus, he does not look forward to breathing on other men’s necks!

Mosey back to home base for Circle Time. 3.25 miles covered and not a single merkin accomplished. Frack (both of them most likely) would be so disappointed.


Opportunity to serve through Sandbox by simply mowing a family’s lawn- tractor provided. Signup Genius below:

Prayer Requests:

Carbon Copy having clavicle surgery today

One in our group’s wife was recently diagnosed with cancer. We don’t know who it is yet, but God does and we’ll ask His favor and healing on this precious M


Thanks, Damascus for taking us out. May God protect you and your family out in Vail. Just promise us no downhill skiing piggy back rides while you’re out there!