Author Archive Paper Jam

Chafed Balls During the Morning Run

A brisk October morning and the HC of our fearless leader brought out 10 PAX to follow him through dark neighborhoods of Blakeney.   As the Blakecovery tradition holds, Bratwurst pulled up at the last minute, jumped out of his truck and off we went.

A short distance down Rea Rd (past Elevation Church), a right into Landen Meadows, meandering through a few different neighborhoods (it seemed that way because the houses looked different), finally ending up at Ardrey Kell, then make a right and back to launch. A little over 5 miles.

Finish off the morning with some stretching focused on calves and hamstring.


This may have been a record number at Blakecovery and the first sighting of long sleeve shirts.  In spite of the kvetching about their achy bodies before the start, Bunker and Gumbo were leading the way with another PAX who seemed concerned about the pace of the run (Swedish Fish).  Great job by No Regurts and good to see Beaker make an appearance at Blakecovery.

At one point, most of us were convinced Bratwurst got us lost as we wandered through the neighborhood enjoying the scenic Charlestonian homes, one a spectacular coral color.

Finally, Doc McSutffins reported the first known injury as a result of our recovery run. If you read the title of this backblast or his slack post you figured out his issue.  Here is something that may help:


Lancing and Spandex-Just Another Average Monday Morning

As it was getting close to the 5:15 start time the 7 PAX  who joined QIC for our Monday morning run and stretch, were patiently awaiting the last minute arrival of our fearless leader, Bratwurst, but he was no where to be found. So after a text message just in case he showed up, at 5:17 we were off to run the PJ loop, getting in our 5 miles but avoiding the steep hill on Ardrey Kell.

Up Rea Rd, left on Williams Pond, left onto Elm, which then becomes Parks Farm Rd, past the Morrison YMCA, left on Community House, left on Ardrey Kell and back to the start.

Grabbed our broga mats for stretching, concentrating on hamstrings and IT band.


Another educational morning at Blakecovery as we learned about lancing, spandex, and that Doc McStuffins runs at a recovery pace closer to Frasier than Paper Jam.

Thanks for all those who showed up to run much faster that I can and provide inspiration and a goal to reach. Special thanks to Das Boot who kept me company.

The Weinke Stays in the Car

Late yesterday I received the call from Madison that he was out of town and needed a substitute Q for Gumby.  Arriving this morning. Swiss Miss seemed impressed with YHC’s quick turn around time getting the music and routine down. Little did he know that I keep a spare Gumby weinke in the car for just such emergencies.

Forgetting the disclaimer, these men were brave enough to go forward without one and since Fireman Ed was already in corpse pose (I think he was there since the night before) that looked like a good place to start


“Then the LORD said to Joshua, ‘See, I have delivered Jericho into your hands, along with its king and its fighting men. March around the city once with all the armed men. Do this for six days. Have seven priests carry trumpets of rams’ horns in front of the ark. On the seventh day, march around the city seven times, with the priests blowing the trumpets. When you hear them sound a long blast on the trumpets, have the whole army give a loud shout; then the wall of the city will collapse and the army will go up, everyone straight in.’” (Joshua 6:2-5)

Born in Egypt as a slave and then chosen as the assistant and successor to Moses, Joshua would’ve had a front row seat to all the miracles God performed during the Exodus. The Red Sea parting, manna falling from Heaven, water pouring from a rock — Joshua had seen his fair share of God doing the seemingly impossible. But just as time can prove God’s faithfulness, it can also put your faith to the test.

Joshua had witnessed Moses’ obedience over and over again, but as he faced the impenetrable walls of Jericho, this time the obedience was up to him. Joshua was instructed by God to lead his people around the city for seven days. This meant he had to lay his head down six nights in a row with the realization that the walls he had been walking around still stood tall and strong.

There aren’t many details recorded of what went through Joshua’s mind during those seven days, but what is recorded is his steadfast obedience. Surely he fought doubt, but with each day that passed, Joshua continued to lead his people around a wall that showed no evidence of falling.

Like Joshua, you have a choice to make when you don’t feel God. Will you keep walking even though it doesn’t seem to be working? Will you continue to believe God is moving even when the wall isn’t?

Your faith might be getting put to the test right now, but don’t focus on what hasn’t happened — focus on what has happened. If you’ve seen God do it before, He can do it again. Obedience is your responsibility; the outcome is God’s.


Warm up with butt kicks, toy solider, hip rotations, quad stretches, then onto the main event.

Concentrating on hip and IT band today, started out with a calf stretch and hamstring stretch using a chair as a prop. Then moving into a seated hip stretch. Then to a standing position: loosened up the shoulders, tricep and chest.

Moving to the ground: pigeon, low lunge, dead pigeon and inner thigh-groin stretch, finishing with chid’s pose.


Looking for PAX to help with Alexander Youth Network on Saturday August 19th or 26th. It is simple. Show up for about an hour and play a game with the kids (football, basketball, etc.). Reach out to Joker to sign up:

Wild Turkey is looking for one more person to join his RAGNAR team.

Thank you Arena for taking us out and Madison for allowing me to sub and lead these great men.

You’re not serious about that running stuff, are you?

On a steamy Saturday morning following an evening down pour, a white Range Rover pulled into the parking lot which signaled Escobar was up to the running challenge YHC posted on Slack.  Apparently Escobar does not troll Slack as much as the rest of us and he he questioned the Q’s commitment to a run heavy workout. That idea drew some chuckles from Mighty Mite, a look of disbelief from Arsenal, and despair from Twinkle Toes who has been missing out on all the fun lately.  After a quick disclaimer, 7 PAX were off.

I broke from F3 tradition and skipped the COP and opted for a Bratwurst style warmup for the ensuing running.  Just as we found a spot in between Bank of America and Best Buy to start some warm ups, here comes Fredo, a late arrival to the party, joining  us for: toy soldier, hop the fence, and some quad stretches to warm up the legs.

Once done with the warm up, we began our adventure up Rae Rd towards Stone Crest Shopping Center. We took a quick detour into a little grassy area for a delayed COP: SSH x 10, IW x 10, Merkins x 10.  Conveniently located next to the grassy area were some flimsy park benches which led to questioning by Bucky and Might Mite if they would hold. 2 Rounds of 15 dips, 15 derkins and 15 step ups (or squats).

From there instead of going back out to Rae, we took a quick detour towards my hood for our run.  The rule: at every street corner stop and perform 25 toe tap crunches and another set of Mary waiting on the six.  There were stops at Alexander Martin Ave., Eudora Ln, Alma Blount Blvd., Darcy Hopkins Drive, Treat Woods Dr., Beaver Brook Way, Bay Tree Way, Totterridge Rd, Parkchester, before stopping in my driveway to do a set of merkins.

YHC ignored requests for food, water, and use of the bathroom and we went over to Parks Farm Lane via the cut through to arrive at the neighborhood park for field of plank.  Line up on the near side of the field, five lunge walks towards the far side of the field and perform the called plank. Regular plank, elbow plank ,Makhtar N’Diaye, right arm high, left arm high and that was enough.

Mosey to the parking lot for some squats and to watch Mighty Mite attempt to dunk a basketball, miss a jump shot and layup (he looked like a true NC State player) and back to running.  Stops on Parks Farm Lane and Fieldgate Drive for some more mary were in order before we went back to Rae Rd. to head back towards Blakeney.

We paused at Bellegarde Drive, Southbrook Drive and Alexander Martin Dr. for more core work before we crossed over to run towards the playground at the shopping center.

Upon arriving at the playground the promise of pull ups and stretching was fulfilled. First, 10 pull ups and 15 dips.  Then loosen up the hamstrings, hip flexors, IT band and calves  with some broga moves (come to Gumby on Wednsday for the extended version) and back to the AO and the appearance of Paper Clip running out of the Chick-Fil-A to give his daddy a big hug.


Since I am not a runner I cannot tell you exactly how many miles we covered, my guess was about 3. But we did close to 400 ab exercises, so I know we should be feeling that tomorrow. It was fun to take the daVinci faithful of a tour thru my hood. We did not have any announcements, so YHC led the takeout and we were done. I am always grateful to have the opportunity to lead a great group of men.

Bring Your Running Shoes

On a relatively cool July morning, 14 PAX (including a FNG) joined YHC to see if he actually had running shoes. After the approved Area 51 disclaimer, a short mosey, and then a lap around the track and it was time for:


SSH x 15, 5 Merkins OYO,  IW x 15, 5 Diamond Merkins OYO, LSS x 15, 5 Merkins OYO, Flutter x20, 5 Diamond Merkins OYO, LBC x 20


Mosey to the main playground and partner up, size doesn’t matter, speed may: Each partner perform 7 pull ups, run around school in opposite directions and when you meet do 10 hand slap merkins, return to the playground. Two rounds,perform mary waiting on 6.

While at the playground grab some bench space or a playground bar for derkins x 15, Dips x 15, split leg squats x 10 each leg all on Q count.

Mosey to other side of the school by stumps. Partner up, each perform 15 dips, run around the school in opposite directions and when you meet up, 5 burpees.  Two rounds, perform mary waiting on 6.

At the stumps, step ups 10 each leg OYO, split leg squats x 10 each leg on Q count, 15 x derkins OYO.

Mosey to the playground and combine the two, with 1 round each of pull ups/hand slap merkins and dips and burpees. Finish at the playground perform mary waiting on the 6.

While at the playground, 10 pull ups and run around the far traffic island in the parking lot. 2 rounds.

Then back to launch point for mary led by Lobsta Roll, Madison and Drive By.



BRR in September.

Anvil and DMZ converging Wednsday at Calvary. Hops is speaking after the workout. You don’t want to miss it even if you attend another site, take the short drive over to Calvary it will be worth it.

Union County 2nd F 7:30pm on Thursday at Hickory Tavern in Wesley Chapel. Here is the address: 6400 Monroe-Weddington Rd, Wesley Chapel, NC 28104


Welcome to FNG Litter Box who did a great job at his first work.  He has lost 40 lbs recently (awesome!) and his brother-in-law, Orange Whip, was lobbying hard for a kindler, gentler, name but none of the PAX would have it.  Pop Tart seemed confused at the beginning of the work out when YHC had his gloves, prompting a question about running shoes. I think he had the answers by the end of the workout.  Thank you Madison for the take out and as always appreciate the opportunity to lead.

6 for 5 and a Few New Guys

With our fearless leader playing with hills at Horsey, it left Bunker at the reigns of Blakeovery to lead 6 PAX on a 5 mile adventure.  At a little before launch time, Bunker provided the route and at 5:15 we were off.

The Thang:

Blakeney Shopping Center up Ardrey Kell, past the high school, making a right at Marvin Rd (State Employees Credit Union), then a quick right to West Providence to Community House Rd.  Make a right on Community House towards Ardrey Kell than back to the starting point.

We ended the morning with a good 15 minutes of stretching led by Paper Jam and Strange Brew.


It was good to see some new faces at Blakeovery. Madison and Strange Brew drove across town to see what all the hype was about and Stump Hugger set an early alarm that included a barking Pit Bull mix puppy and joined the fun.

Bunker, Wingman and Madison we in front with Paper Jam not far behind.  Strange Brew, fresh off his bout with malaria, and Stump Hugger put in a solid effort.  At one point Bunker went back to check on the 6 and then easily passed Paper Jam to join the others in front. I thought Rachel was the only one who lapped me, now I can add Bunker to that list.

We can include flexibility on Wingman’s proficiency list, next time he will lead the stretching.  Looks like all that YMCA hot yoga is paying off.

Thanks Bunker for letting me test out the new F3 site by writing the back blast. -Paper Jam

Left Turn To The Big House

For those who did not realize, it is Monday. For me this morning was a bit more challenging because I had to go in the opposite direction of my normal routine for the short drive to Pineville. 9 other PAX joined me, a few fresh off the Savage race, so after the disclaimer we were off.

COP: A great tradition started by the Site Qs asks the Q to designate one of the PAX to lead COP other than yourself, either by letting each PAX do 1 called exercise, OR 1 person lead the cadence counts of an exercise you call. The objective is to build and encourage peer leadership by coaching them through a small portion of the workout.

Pulp Fiction (SSH), Gump (Burpees in cadence), Private Benjamin (windmill), Skywalker (10 burpees OYO), Tool Bag (IW)


Shelter Circuit. Starting at Shelter 3, run to the other 2 shelters to perform called exercises at each location and then return.  Round 1: Dips, Derkins, Split Leg Squat  x 5. Round 2: Dips, Derkins, Jump Ups or Step Ups x 10. Round 3: Dips, Incline Merkins, Jump Squats x 15.  In between rounds, perform mary waiting on six.

Around the corner and over the bridge from Shelter 3 is a batting cage and right next to that is a small hill, nicely designed for 7s: 3 Rounds: Merkins and squats; diamond merkins and floor slap squats; all burpees.

Enough of the cardio, mosey to the rock pile, grab a lifting rock for:Curls x 20, Shoulder Press x 20, Triceps Extension x 20. One round of Triple Lindy x 20.

Mosey back to the AO and we are done.


Skywalker made his debut this morning in Pineville, for me, this was my 3rd time posting to The Big House. Dumpster Fire (a site Q) boasted that it is the safest AO in the region, which prompted a discussion of lost keys by Skywalker and Tool Bag.  Perhaps that is because of the 24 hr surveillance camera in the parking lot where we launch.  Maybe next time we can do some monkey humpers and rosalita for our video audience.



5/20-Run Ballantyne 5k and for those not participating or want to double down, Fredo has his VQ at DaVinci

Speed For Need was launched last week by Tolkien, in the fund raising stages, here is the info:

 Skywalker took out and thank you for allowing me to lead.

It is only 5:29 am…I am Right on Time

Warming up with a pre-run before your Q could be a bit tricky especially when you arrive to the AO at 5:29 to see the relieved look on the face of one of the Site Qs. So the mats went down, music turned up but the lights stayed on and we were a go.

Devotional: Titus 2:13, looking for that blessed hope.

Warm-up: Knee up, butt kick, hop the fence, toy solider and LSS

The Thang:

Shoulder stretch across body, Traditional Triceps stretch



Stand up-legs as wide as you can-fold forward

Seated-legs apart fold forward

Low Warrior I

Half Lord of Fishes


One-Legged Pigeon

Dead Pigeon

Calf stretch

We did 2-3 rounds of each stretch holding for 15-30 seconds. To round i t out I included some table top, cat/cow and one downward dog.


Swiss Miss will send out the Gumby Q schedule through December.  If a day does not work, switch with someone.

As always, thank you for allowing me to lead.

This IS Tar Heel Country

When fellow Tar Heel alum  Pop Tart reminded me yesterday afternoon that I was on Q this morning, what better sign than to honor our National Championship Men’s Basketball team. So 12 PAX ignored spring break and joined me in the celebration.

COP: SSH, IW, Merkins, Heels to Heaven, LSS all x 20 (the number 20 represents the amount of appearances for UNC in the Final Four)

The Thang:

At the main playground, partner up.  One PAX performs the called exercise, the other does a lap around the far traffic island. First Round: As a team, complete 41 pull-ups (in 1941 Carolina makes its first appearance in the NCAA tournament). Second Round:hand release wide arm merkins, each PAX does 46 (in 1946 UNC appears for the first time in the championship round),  Round 3: 48 floor slap squats for each PAX (Tar Heels have been to the NCAA tournament 48 times). Round 4: 57 dips each (In 1957, UNC defeated Wilt Chamberlain and the Kansas Jayhawks for their first national championship)

Mosey to a hill for a round of 6s (as 6 represents the number of national championships won by Carolina). Hand release burpees on top, diamond merkins on the bottom.

Mosey to the cinder block pile and partner up.  One partner does the called exercise the other runs to the first set of lights.  One round, should press 146 as a team. (146 is the combined score of last weeks 75-71 win over Gonzaga).

Mosey to the rock pile, pick up a lifting rock for 168 curls. (the total number of games UNC has played in the NCAA tournament-they have a record of 123-45.) Since we were running out of time and the PAX were about to stone Squid, I cut short the number of reps and we moved on to the sidewalk by the large field.

Partner up. One partner remains and performs the makhtar ndiaye as the other partner runs across the field to the parking lot to perform the same exercise. When one partner reaches the parking lot and begins makhtar ndiaye  the other partner runs to meet him and the round ends.

In the parking lot, 4 corners of ab escalators, 2 rounds 10-20-30-40x, LBCs and flutter.

Finish with plank-o-rama: regular plank, elbow plank, right are high, left arm high.


Something about a Savage race and a convergence at Anvil (Calvary church) on Wednesday led by McGee.


It was great to see the joyous look on the faces of the PAX when I announced the theme of the workout at the COP. Prohibition was especially giddy about honoring the Tar Heels and Lobsta Roll, in spite of his yankee upbringing, quickly rattled off the names of the starting 5 UNC players from the 1957 Championship team.

Joker was babbling most of the work out, but it is my guess he was suffering from hypothermia as he showed up only in a long sleeve t-shirt and shorts. A number of the PAX went to their cars and pulled out toboggans, sweat pants and sweat shirts, but Joker refused the offer and wanted to tough it out. We were all proud of him.

Thank you Squid for the takeout and as always humbled and honored to lead the men of The Matrix.


Baby Its Cold Outside-But Warm In Here

On a warm February morning, Swiss Miss assigned QIC a day to lead the Gumby faithful during the madness of March. Looking at the weather report and noticing sub freezing temperatures a week before Spring, I was again reminded how much I enjoy the heating unit in the Boy Scout hut. I fearlessly braved the cold, windy morning by running 10 yards from my car to the building, with yoga mat in toe, to get limber with the 7 other PAX who joined me.

After the proper disclaimer and warning about the partner work to come, we began with our morning devotional: Ready for a Breakthrough:

The Thang:

It is always a good thing to make sure that we are warm before stretching, so I lined up the PAX against the wall for butt kicks, leg raises and “over the fence” walks back and forth in the room and then LSS.

This was followed by neck rolls, shoulder rolls, cross body shoulder stretch, traditional triceps stretch and hands on the wall shoulder stretch.

It was time for some mat work: Easy pose, bring fingertips to ceiling, then round forward with palms on the floor, left and right twist and ending with butterfly and starfish.

Time to stretch the groin some more: stand up, legs apart, fold over, hands on the ground. Then sit down, legs wide apart, fold forward, grab your feet/ankles.

This was followed by Low Warrior I, Half Lord of Fishes (version A), Cobra, One-Legged Pigeon and Dying Pigeon (or hip rotator stretch).  We finished up with some knee to chest and low back stretches.

There were several rounds of each exercise holding each stretch for about 15-30 seconds.


When Swiss Miss EH’d me to Q  Gumby, I knew it was a bit different than the other F3 workouts because you have to figure out the exercises and provide verbal cues throughout the execution of the called move. That last part was the most challenging for me, but fortunately the PAX could see what I was doing (yes there are lights at Gumby-no gloom) when my verbal cues were lacking at times.

I decided to take a different path at Gumby this morning and depart from a strict “broga” format to demonstrate that it is easy to put together a flexibility workout by stringing together exercises for similar body parts. I could tell that Madison and Arena were disappointed that time ran out before we could get to the partner work-but there is always next time.

Thank you Swiss Miss for taking us out-and as always, I am humbled that I was asked to lead.