Author Archive Recalculating

Da Floater in Da Rain

Love this site and always excited when I get a chance to lead. Back in the day when we first launched this site we stayed pretty close to the downtown area – then came the gazelles and we started to find new gems a bit further out.  I wanted to pay tribute to the Glory Days.  So I put $2.50 in the pay phone and placed a call across state lines to MoneyBall for some direction.  “Man – you gotta stay close to downtown that’s where it all started – The Hill must happen, get that bridge involved and use the short wall for some work”.  The plan was in motion.

Warm up – Mosey to Sweet Repeats – I heard rumblings ” are we headed to Lawson? Millbridge”.    Nope – I wanted to bring our charity efforts into focus – Ray of Hope is housed  in Sweat Repeats – make the connection so that when we do some of the planned activities (back pack give away and Xmas party help) everyone will know where to head.  We circled up and did the normal warm ups in the parking lot –

SSH, Merkins, LSS, Plank Jacks dugan and demonstrated the Burpee with a Twist (on return jump 180 degrees)

The Thang – today’s theme would be 10, 15, 20 – reps – (paired with 2 exercises)  I tend to use this cadence a bit on my Q’s.  I do it because I am not a big fan of the “do 200 merkins…..3,000 squats.’  No way you can keep form for those amount of reps.

First stop Parking lot next to Sweet Repeats

Round 1 Broad Jump and Merkins – do 10 Broad Jumps & 10 Merkins, followed by 15 broad jumps and 15 merkins, followed by 20 broad jump and 20 merkins.  – lap around the building

Round 2 – Bobby Hurley’s and Speed Skaters (10/15/20)

Mosey to short wall in town

Round 3 Dips and Declines – lap around the block

Round 4 Step Ups and SSH – Hot lap around the block

Mosey to Bridge

Round 5  Jump squat on one side of bridge and then Plank Jacks other side

Mosey to Wall across from church

Round 6 Donkey Kicks and Mountain Climbers (this was a shoulder smoker)

Mosey to KJH The Hill

Round 7 Burpee Twist and Plank Jacks – we made 10 and 15 – and only 1 trip up the hill.

Mosey to COT

All in all we covered about 2.4 miles – timing could have been better to do more hill work next time.

Shout out to Popeye – good to see him during the week – we did some running and he just pushes through even with a bad knee.

The LRC was strong this morning – Deflated had an extra hop in his step and was out in front with Smithers and Foundation.

Rockwell – aka “the  silent assassin” – he doesn’t say much during the workouts – but he’s there at every turn leading the way.

Deadwood – i could sense a Q jack coming but it never came – he was out pushing the pace in front. well done.

Carbload – joining the shirtless gazelles – a site to see – but I only saw the bare-back as he was out in front. No thong gate here.

And Schnieder – we’re not the fastest in the group – we seem to have the same pace -so when I see Tom making moves to the front of the line I get going as well. Way to push me.

Prayers up to CarbLoad’s B-in-law – Cody – hit by car and having some surgeries today (back,,) – Schnieder’s friend – his wife Karen is going through chemo and the Big C.


Keep an eye out for workout site changes for tomorrow. Impromptu may be moving…

Spartan Race – still on?






Oh Right I’m on Q

Big numbers for a Monday 24 in total- must have been the over indulgence of Father’s Day.  It’s always good to have a seasoned Site-Q like Rockwell to make sure you’r ready to go.  Big Shout out to Wedding Singer making a return trip from out West.  He looks to be in shape so must be laying off the edibles and munchies….

DCCS (although I kind of missed the FNG – so note to keep on the look out)

Mosey to front of middle school to start – Standard SSH, Merkin, MTN Climb, Dougan, squat

Off to the line of buses – start at first bus and do 5 merkins – run to furthest bus and do 5 Bobby Hurleys.  run back and forth reducing by one each way with the same sequence – 5 merkins at top and 5 BH’s at bottom.

Mosey to the middle school cafe tables: 15/20/25 – 3 exercises derkins,dips and step ups

Mosey to the parking spaces just past Rudy’s Poop Palace – everyone grab their own parking space. slide merkins at top of space, bear crawl side, slide merkins bottom of space, bear crawl other side – total of 3 laps around your space – this was tough on the shoulders.

Mosey to the circle by the football field.  run down to the bottom circle 15 SSH – run past circle to benches and 15 pistol LBC’s — for 2 laps total.

Mosey on to HS lot and begin trail back to COT.  Alternate at every light: 10 walking lunges and 5 hand release merkins.

on time at COT

Lots of semi-new faces and a strong showing for a monday after father’s day.  Everyone pushed themselves today as the six was never far behind – so good work all around.

besides the long timers – and you know who you are – good work by some of the folks that I may not be all that familiar with: Wax, Tiny Teen, Baklava, Fruit Loops, Matar and Noonan – keep it up and keep showing up.

welcom Eli aka “Cookie”  Eli does some underwater welding work so from Men of Honor – Cuba Gooding Jr’s name was “Cookie” -not half bad Pax – nice name

Announcements –

100 PAX challenge @8K

Keep eyes open for raffle of a super cool custom Lazy Boy  – more to come

Impromptu Friday – monitoring CHS graduation via the airwaves to see if this will have an impact on our morning workout – if you hear anything let me know

Saturday – Spartan Race-


Got the call from Posse for the the  Q at Homecoming and gladly accepted.  Getting back into Q shape – means formulating a Wienke that can challenge all and take up the 60 minutes; without equipment needs some thought.  Good news is with all the virtual Weinke’s that we published the last few months – there is some great material out there to steal from.

Showing was light when I got there – a few mashers and 5 total that would hit the homecoming workout- with 4 finishing – more on that later

3/4 mile mosey to get the blood flowing – Zin confessed to putting a dent is his Craft inventory and was a little crusty – so thought I would ease into it a bit.

The Thang

10 shoulder tap merkins>>>then 10 regular merkins

10 V-ups >>>>then 10 LBC’s

Repeato 3 times


To hill and back – the hill at the entrance

3 Burpees and 5 Big Bois at top

10 Mike Tysons and 15 Speed Skaters at the bottom

Repeato – 4 laps

*this is where we lost legalized to the mashers – no warning – just picked up like the Baltimore Colts in the middle of the night and left – apparently not a fan of the hill

The Pyramid

5 Burpees

10 Merkins

15 HR Merkins

20 Mountain Climbers

45 second plank

20 plank jacks

15 HR Merkins

10 Merkins


– not sure who created this but it is a beast.  complaints were heard and I tried to  switch it up – but basically

Repeato – 3 times

Back to the parking lot for 15’s(that turned out to be like 11’s or 8’s)

You know the drill

Suicide line touches for a minute – but man I think they moved back the lines in the parking lot.  I remember 15’s and 13’s being completed pre Covid days.

We did 2 regular, 1 backwards, 1 side shuffle

Buzz – times up.

Smaller Group today which was pretty cool.  Mumble chatter and the banter is awesome in a small group.

Zin – yes he was crusty/stale from the nite before; but no spilled Merlot; a few Q high jacking attempts and a lot of bitching about the lack of creativity— Good to hear complaints on the Weinke

Southern Tip – not sure how he does it with mostly just 1 F3 workout a week – was strong on the hill and runs -not a fan of the Pryamid but completed it.  Led on the line touches

Blue Screen – Long distances may not be he favorite – but he can move on the short distances – was a killer on the line touches.  Not a fan of the Hill portion and was doing some politicking to change it up –

Legalized – what can I say – excellent at the warmup — but in his defense he’s been pulling a long stretch of 2AM’s trying to hit a code release –

We still covered 3.4 miles and the social distancing was followed.  We all kept to our own sweat piles.

Lots of good work and blessed have Q’d today

100Pax Challenge

Keep Thoms family in your prayers

2 Qsource programs – after Asylum and After Impromptu

Coffateria at the Target lot


Impromptu is Back

Happy to be back with an official re-opening of Impromptu.  With my running mate Akbar at the ready we worked on a plan to keep our groups below the 10 Pax limit.  Plan was  to keep two distinct workout areas; Middle School Campus and the High School Campus.  We constructed  a Wienke that was similar for each site, but also provided some personalization by each Q.


Mosey/SSH/LSS/Merking/6 -plank jacks/Abe Vigoda

The Thang

A Starfish 6 location and back event

Run to the 1st location and do prescribed exercises at 3 rep counts – 15,20, 25.  Choice of: Donkey Kicks, Knee Slaps Merkin, Step UPs, Bobby Hurley’s, bear crawl, Derkins

Run back to start via an Indian Run and do 5 Burpees at Start

Rinse and Repeat at 5 other locations around the middle school campus

Started most series with the knee slap to get the heart rate going

Indian Run was a COVID challenge – the line could get pretty long and or wide

The small group setting seems to work out well and encourages everyone to do the work together


Zin overslept for Swarm – so he was leading the efforts on runs

Chainsaw has been reborn – down a ton of weight after making some healthier eating choices and boy has his speed improved.

Shopdog new and improved = was a sprinter today – showing that he belongs in Swarm.  He was always sneaky fast; but now with reduced weight he’s not sneaky – just fast

Cobbler was searching for Rudy’s Poop Palace at the DCCS and joined us after taking care of business

Gronk – the little guy – good and fast out of the gate.  Maybe he thought we were playing cops and robbers and he was the robber trying not to be caught?

Tonya Tee – call me deaf or my hearing aid wasn’t working – dude got after it.  hope he comes out more often.

Lots to think about these days.. but it’s the F3 Juice that’s been getting me through this valley of  lost personal connection.  Staying connected via Groupme, Slack, Zoom was a great bridge to the in person bonds that we create each time we converge and workout.

It’s just the start of the new normal – but in reality we never left and doing our work in “batches” versus the entire lot.

100 PAX Challenge – goal is to raise $10K in pretty quick time frame so we can have an impact in our local community.   Reach out to me, Ray, Smithers and Dancing Bear (if he ever shows up to a workout)

-Premature in the house with a cash pledge yesterday – I’m washing the money now.

3 workouts tomorrow – commitment, homecoming and blackhawk


Waffle Iron II Lawson

7 Men practiced a social distancing workout this morning.

typical warmup – ssh/potato pickers/merkins/squats


Waffle Iron – 3 rounds of the exercise set in ascending reps for each round (10,15,20)

  • 10 Burpees
  • 10 Broad Jumps
  • 10 Merkins
  • 10 Bobby Hurleys
  • 10 Speed Skaters
  • 10 curb dips
  • 10 Decline Merkins
  • 10 Donkey Kicks
  • 10 SSH
  • 10 Plank Jacks
  • 10 Jump Squats
  • 10 Mtn Climbers

run .6 loop

Repeat with 15 reps and 20 reps

poop called – folks left


Queen, Queens, and Queen’s South

8 attended 2nd F – Monthly Social at Queen’s South last evening.  I missed the DCCS – so not sure if that ever took place. 80’s Bingo was played.  $2 Pizza Slices – CarbLoad ate the most..some transitioned from Bud Light to Guinness and seemed to enjoy it.

Centerfold gave an injury update: next doctor visit mid march – no weight bearing just yet.  Need F3 Volunteer for sponge baths for places he can’t reach yet.  Was good to see him in good spirits.  He’ll be on the Mash unit in no time.

Proper Burpee form was demonstrated – and archived by BottleCap.  NoSlurpees

We mostly talked about the 78 PAX that did not show….you know who you are


Post Dryuary Celebration

16 Pax for a homecoming IronPax like circuit – 2 guests from Monroe: Bonhoffer and Double E.   Relief was in the air as the calendar flipped to 2/1.  Everyone seemed to have an extra hop in their step, smile on their face.  Only 60 minutes of pain between the Pax and a cold one.


Warmup -Mosey to lightpole loop that leads to the entrance of the school- various exercises at about 8 lightpoles

The Thang:  Parner IornPax Like Circuit

Circuit of 4 exercises that P1 repeats while P2 runs the .67 loop to school and around driveway – Queue up NJ’s Finest Radio Station: Exit11   All Bruce/Bon Jovi all the time

  1. 10 Coupon Burpees
  2. 25 Bobby Hurley’s
  3. 25 Overhead Press
  4. Coupon Bear Crawl

My planning called for about 3 laps per at around a 7-8 minute lap; however the sprinters blew that away which added to their lap count.

Burpees were horrible – but the Bear Crawl Coupon Pull or Push was pretty bad.

17 Minutes left – oh Crap – what now.  Go to the standard line-to-line prints

line to line round – 1 minute timer

  • 13 lines – burpee penalty
  • 12 lines
  • 11 lines
  • 10 lines
  • 9 lines
  • 8 lines
  • 7 Backward run
  • 6 side shuffle

Time –

Usual sprinters of dasher, gerber, now speedbump, Deadwood, Legal Zoom,BottleCap,  chicken man and now the slimmed down version of red wine – Rose – Zin pushed the laps and the line touches.

Bonhoffer and Double E representing well for Monroe – solid performance really killing it

Offline coming out of the gates in 2020 like his hair is on fire (ha),

Schieder with the icing on the cake for the octuple was not mailing it in – he wanted to earn the badge – well done

Banjo rides in style now but that didn’t soften him up – killed the reps and the laps

Same with Frack -not sure what got in his protein drink this year – but he’s on fire – even posting in Raleigh to keep the Octuple alive and Earn it – well done

Wedding Singer looking like he could run all the way to Colorado – it was good to partner with you one last time brother


COT – Announcements  – Christ Closet folding party to resume 2 weeks (Dana should be back – check with him)

Hit the cooler for Bud’s and Busch Lite for those that earned the Dryuary badge

out – nap time

Amazing Race Series

13 Total showed up for Impromptu – temps were just right at 34 – low wind and humidity.

Week two of the Amazing Race Series:  I made a minor tweak, which was to remove the required route – giving Pax the freedom to roam as they wish to the next flag.  Also numbered teams and each team must complete each station in the numerical order.  Split up into 4 teams which seemed fairly balanced.

Warm-up – Quick mosey to the front of the middle school – SSH/calf stretch/merkin/

Assign Teams:

Ricky Bobby/Wedding Singer/Floppy Disk/Recalc

Doughboy/Mad Dog/Trojan



Start/Finish – Front of Middle School – 5 Burpees each return


Start of Path – Bear Crawl 50 yds

Rudy’s Poop Palace – 50 Donkey Kicks

Lower Football Lot – 50 Coupon Overhead Press

Upper Football Lot – 25 yd HairBurner

Front of High School – 50 Bobby Hurleys

Course covers close to 3Miles with some teams covering more due to wrong turns.

We’ll be changing up the course next month, but I think the concept fosters some team building and pushing fellow Pax or getting encouragement from fellow Pax that you might not normally connect with during the open workouts.

On my team I could see floppy disk pushing his limits as he’s on the newer side (a month or so) to our group.  He worked hard – was getting encouragement from Ricky Bobby and Wedding Singer.

I’m sure this was probably true for all the other teams – when we passed in the distance I could hear the encouragement all around.

Frack can thank me for assigning his team#2 which placed him at Rudy’s Place just in time.

And the winner is:::: Mad Dog/Dougboy /Trojan  Congrats!!!! prize is in the mail.

Announcements: Site Q School this weekend — if you can do a workout you can be a site Q!!!!!  Q School next weekend –See Posse – Bottlecap will gladly clown to the school.

COT – Keep Prayers up for Doc – a few brothers in the Mash Unit: Centerfold/CarbLoad/Jingles(?)/Spike(?) and just added to the IR Deflated(?)

Let’s not have the New Year Resolution Fall Off – search out those that came to a few workouts in January and push them.  Same for all in Dryuary and WeightLoss: take these as a time to “right-size” your drinking and eating.  Everything in Moderation..

Remember to have fun at the workouts!!! Get in the BallPit of life

kb – out

Opposites Attract

Staring into three (3) Q’s this week I needed to dig way deep into the 8o’s archives to satisfy the Pax.  So without any cassette tapes, 45’s or the Sony Walkman I had to rely on some new-age Bluetooth speaker… seems way out there – who would have ever thought you could hear music on a speaker that doesn’t have a cord.

23 Pax were waiting for the DCCS (Living on a Pray – Bon Jovi). Disclaimer, cell phone, CPR – Saftey – we’ll be on campus but watch for cars entering the lot.

Warm up – Mosey to Basketball Court – SSH/PlankJax/LSS/Hurleys OYO

I’ve Q’d Watchtower a few times, but not an expert on the lay of the land so I decided to stay focused on the sparking lot and long stretch out front.


Paula Abdul’s in the parking spaces – 2 forward/1back.  start with 10 BH’s/lunge walk two spaces and do 1 Big Boi Sit up/ Crab Walk back 1…9 BH’s….lunge..2 Big Boi sit ups.

Burpee Mile – 2 burpees at each corner of the large rectangle in front of the school.  Each lap = .36

Paul Abdul’s in the parking spaces – this time start with 10 Mike Tysons – duck walk- 1 speed skater – bear crawl back

Bobby Hurley ladder – finish for 5 minutes – curb to curb increasing BH’s by 1.  Most did 10+ touches so over 55 total BH’s

Mosey back to Flag

REVERSE NAME-O-RAMA.  Let’s not get stale – sometimes you need to switch it up.

It was hard to engage with each of you today as we didn’t do partner work – and most times I’m talking with the Donkeys or  Clyesdales as that’s where I fall on the run portion.

But I truly appreciate each and every one of you.  Everyone came to work hard today -some faces I haven’t seen in a bit – Chipotle/Big Tuna/ Tupperware- good to see you in the gloom.

Positive Energy Men – We have DryUary ending this week, Weight loss challenge continues and those doing goal setting are looking at a plan to improve themselves in 2020.

Announcements- Q school and site School coming up in consecutive Saturdays – Professor Posse has the details.

COT – Prayers for Damascus as he cares for the M who had pretty severe leg fracture and is recovering from surgery.  Prayers up for Legalized and his family as they head to Philly(?) for an update on his son and potential treatments.



Go Dawgs

College visit to Univ of Georgia in Athens – looked up F3 ATL and saw that they had started one in Athens – Cool.

Head to Intramural fields – Flag out. 3 Brothers – Stroke Seat (a rower), Wham-O (plays frisbee) and Frenchie.  Can you believe 3 college dudes would get up at 5am during the week.  Stroke Seat did an internship in Greenville and one of his co-workers took him out and he got hooked on F3.  He came back to Athens and decided to start it up;  I believe Frenchi and Wham-o’s dad’s are F3 out of Atlanta.

Disclaimer – well done, warm up (some windmills aka Abe Bagoda’s, SSH, LSW).  Did some partner work 50 Burpees, 100 Bonnie Blairs, 150 Squats – run across field.

Ran around the exterior for various pushup clock and graduated step ups.  Hit the parking deck for some ab and stair work

I introduced them to Jack Webb (standard – merkin and air press) and the Bobby Hurley – CAN YOU BELIEVE a FEW of THESE GUYS DID NOT KNOW WHO HE WAS!!!!!

Anyhow these guys are juniors – 2 are finance majors – so good chance they could end up in Charlotte after graduation.

COT – out