Author Archive Recalculating

Bobby Knight Melt Down

15 for a brisk morning round at the country club of Bushwood— or Buschwood makes a bit of sense too.

I had a plan to stay on campus because a) I’m not that familiar with the neighborhood, and 2)I forgot my headlamp.  So a quick drive-by pre run to see what shape the course was in – some parking lots out of play so had to meander around.  Any who..

Warmup – 2 lap mosey around the parking lot circle – SSH, Damascus stretch, LSS, Mnt clmber, knee slaps

The Thang – head to the main lot – escort by course ranger Fiji and his new light up hat (BTW it’s washable- big selling point).

The 4 floor escalator

floor 1 (light pole) do 10 T-Merkins – run out and around flag pole and back

floor 2 (light pole) do 10 T-Merkins  and 15 Shoulder Tap Merkins (2 is 1)- run out and around flag pole and back

floor 3 (light pole) do 10 T-Merkins , 15 Shoulder Tap Merkins (2 is 1) and 20 Knee Slaps- run out and around flag pole and back

floor 4 (light pole) do 10 T-Merkins , 15 Shoulder Tap Merkins (2 is 1),20 Knee Slaps and 25 Bobby Hurley’s – run out and around flag pole and back

The elevator is a good one to slow down the Gazelle’s just a tad – if you get a “Good Night” from someone on this you feel like you got your money’s worth.

Suicide Line Touches or Angry Bobby Knights- 1 minute timer to hit prescribed number of line touches – pick a teammate.  For every line touch you don’t get to = 1 burpee penalty.  Add your teammate’s penalty and both do that # of burpee penalties.

Many rounds per covered with many penalties.

14’s/14’s/13’s/13’s/12’s/12’s/11/11 in between we worked on an AbWebb of Big Boi and V-ups

lots of smack talk between the Tar Heel and Seminole Alumni

Mosey back to clubhouse – stop at the wall for some Mike Tyson/Jump Squat work – 6 reps/5 reps/4 reps

Mosey to finish – some various abs to finish off the workout.

Glad to take a road trip for this site  and great bunch of PAX; you’ll get some runners – but this site is F3 Boot Camp – try to get close to 2.75-3miles in with various pain sections.  next time we will explore the field/playground and track.

2 new faces for me – Doogie and Fallout – some young bucks who were working

Smuggler, bottlecap and centerfold were pacing fast on right side of the court

I heard Big Tuna in the mix.  War Eagle sounds fast.  Noonan help set the pace for me and sorry about the penalty burpees you had to do on my account.

Sightings of Fiji, Das Boot, Strawberry, Fuse, premature and deep dish pressing hard


Announcements – See Centerfold for Rice And Beans assistance.  We now move into the field and assist with feeding the homeless.  Several Wed. in December – need 20 slots.

Various turkey trots – see chicken little for fund raiser

Prayers up for several Pax and their families.




You can Count on Me!!! 1-800-QSchool

Game time temps were perfect 44 AND ticket sales were pointing to a sold out Cutty Stadium.  So my pregame weinke had me going with some lifting rocks and doing a FLMASH type workout>> figure there were a good number of runners a tad sore from the make-shift marathon.

32 total for  a monday at Cutty – Nice work everyone.


Lap around middle front and back to COT.  Various SSH, Merkins, Big Boi, Dugan

The Thang – Mosey to the rock pile and pick up a Lifting Rock.  One of the things I like about MASH is that they All do the exercises together (which makes it easier to spot the form cheats).

From Rock Pile path to cut-out on the left:

25 Overhead Press>>>run to cut-out and bear crawl cut out

25 Curls>>>run to cut-out and broad jump the cut out

Mosey to wall area before the cafe

10 T merkins/10Wall Jumps/9 T Merkins/9 Wall Jumps/8 T merkins/8 wall Jumps

Back to rock pile for round 2

Triceps>>>>cut out  and bear crawl

Bent over row>>>cut out and broad jump

Burpee rock o Rama -line up next to your rock – rotate clockwise around each rock doing a jump over burpee

Combo overhead/curl – run to cut out long jump

Various bigboi web w/Vups

Head to COT – BAM on time.


Good work all around on the collective heckling by the crowd!!!  Your voices were heard……and ignored…

We may need to plant some new rocks at the rock pile…selection was rather thin towards the end of the line.  Plus with the temperatures dropping who doesn’t want to grab onto a frozen rock for 45 minutes.

Man this group keeps growing some new faces (to me) such as Menudo, Passport an Hang up – well done.

Congrats to Rockwell for joining the “Respect” Club.

Announcements: CPR this evening, Thanksgiving run fundraiser – see chicken

Passport – go collect some stamps (no need to leave a stamp at each site (Bottlecap leaving a pecker dragger stamp today).

Be safe all..


With or Without you

Halloween Q without Zin?  Yup.  His costume or cardio runeth empty for day 6 so I got the emergency call up.  Lots of options on Saturday so was not sure of the crowd, BUT was pleasantly surprised to see a nice showing – 14 Pax.

DCCS – yes 1 FNG – extra reading of DCCS.  Also got word that the ghost flag was under attack at Commitment – oh well.

Warm up – we would hit every light pole on the two entrance roads with various exercises – 10+ ligths

The thang –

Wall Work at front of School: 1:5 hand release merkins/Wall jump touch – so do 1 HR merkin then 5 Wall Jump Touch.  go to 10 – repeato with several variations.  Add in a ab web.

Mosey to base of entrance/hill for Evil Elevator.  Run a lap and add to the exercise from previous

-10 Mike Tysons run a lap = 1/4 mile

-10 Mike Tysons/20 Squats – run a lap

-10 MT/20 Squats/30 shoulder taps(2 is 1) – lap

-10 MT/20 Squats/30 shoulder taps(2 is 1)/40 lunges- lap

-10 MT/20 Squats/30 shoulder taps(2 is 1)/40 lunges- lap/50 Big Bois

Mosey to tables

various step ups and derkins

parking lot suicide

mosey to COT – but 1 minute of parking space merkin walk

Welcome Eric Christianson FNG = Reno.  He lived in Waco, Texas – first thoughts were Karesh–which led to Janet Reno….

This is a great site, even without the track and HS side of things.  Lots of different levels showing up – form Das Boot the runner to Ditka the masher, and a ton of fairly new faces.  Lots of fun to Q this group.


Flint Tropics

Friday AM was shaping up- perfect weather, clear skies and a good turn out with 15 Pax.  Looking to shake up the boot camp style workouts I had a plan to go old school Semi-Pro and head to the basketball court at Cutty.  I wanted to see what type of basketball shape theF3 Flint Tropics were in.


Mosey around front of Middle Schools – SSH, Dugans and into a quick yoga flow – runners stretch/merkins/plank jacks and a long 6 inch hold.

The Thang

Start at path of parking lot: Hit each lite on the way to Rudy’s Poop Palace. Alternate between 10 Bobby Hurleys and 10 Big Boi’s at each lite.

Mosey to middle school cafe tables. OYO perform 10 stepups/10Derkins runt to corner repeato with 15 count.  Next up 10 Knee Slap and 10 1 leg pistol squat/ repeato 15 reps each.

Main Event – Head to Court for practice – I mean conditioning.

Sideline to Sideline or 15’s to start:  1 minute to go back and forth across the court -each line touch counts as one.

We did a bunch of 15’s – if you didn’t complete 15 – penalty burpee for each one short.

We did a bunch of 13’s – with pentalty x2 with your partner

Court slide with 10 squats at each basket – basically a low side lunch around the court

We did some more 13’s

Court slides again.

Mosey back to the parking lot.

Not a lot of mumble chatter today as heart rates were up, sweat piles were left> but no Merlot was spilled (next time).

Lots of effort on the court today: pain of chain to Sledg-o-matic and Ex Lax.  Sledge jogged from Lawson to Cutty pre workout!!!  Ex-Lax keeps showing up to the cardio workouts to push himself!!!! He’s working on form compliance – but with a little encouragement he’ll be on the form police squad soon.

Ralphie  and/or Cargo -both young guns were pretty fast out there.  Ricky Bobby has a quick first gear as he was racing Schneider all day. Sugar Daddy and Dana top effort as usual.  Zin and Deadwood getting there wind back seemed to enjoy themselves.  Honeycomb is sneaky quick.  Hanson and Fruit Loops way to get after it.  ShopDog pulled a Bill Russell to answer the bell even with a bad ankle sprain.

0-69 lapped us and good to see him pushing.

COT – Sugar Daddy 6th Man – EH’d by Rockwell and really buying into F3 on all levels. Glad you’re with us.

Prayers up for those facing challenges – medical, mental or those needing some thoughts.  Take a few seconds out of your day to think about Premature’s wife Kelli.

Events – Stepping up for Staci – Thanksgiving virtual run/fund raiser – see Chicken

Hot Wheels – Tentative Date 11/7. Making improvements for ramp/sidewalk for Brittany who is wheelchair bound. Stay Tuned.


The Evil Elevator

So with all the buzz about IPC swirling around I thought we should start incorporating some of week3’s exercises and distance into a workout.  I remember during our solo quarantine days, a Pax posted an Elevator workout (@Gerber?) – with rounds building off the previous.  So I plucked this off the fax machine with a few tweaks to emphasize the movements for IPC.

Warm up

Mosey to the front of the school: SSH/various calf/Dogs/Dugans. THEN DEMONSTRATE several moves including Mike Tyson, Shoulder Tap MERKINS, and an IPC Squat  (lots of mumble chatter from a few – deadwood and easybutton……)

The Thang

Head over to Brookmeade Neighborhood.

Double Dimes down Brook Glen circle.  10 Bobby Hurleys at circle/10 speed skaters at top. 2 Times

Main Stage: The Evil Elevator:

Head to intersection Abbeywood & Brookmeade.  This first section of the neighborhood is 1/2 mile. split that in half and two 1/4 mile sections at the diagonal corners.

Run 1/4 mile

10 Mike Tysons

Run 1/4 mile

10 Mike Tysons/20 IPC Squats

Run 1/4 mile

10 Mike Tysons/20 IPC Squats/30 Shoulder Tap Merkins

Run 1/4 Mile

10 Mike Tysons/20 IPC Squats/30 Shoulder Tap Merkins/40 Single Leg Lunges

Run 1/4 mile (running late on time) 10 Tysons/10 IPC Squats/10 Shoulder Tap Merkins/10 Lunges/10 Big Bois

5 minutes to get back to COT

We got in some good mileage (3.25) and over 250 upper body/leg work in.

Lots of good work out there today:

Co- MVPS today go to DoughBoy and Chatterbox – Doughboy made it a point to get through the exercises with form and complete all.  Chatterbox with grit and determination only a month in and finishing one of the longer bootcamp workouts.

Bread Bowl- he got some form pointers from some angry form police – but that doesn’t bother him.  He also put in some mileage so should be sleeping through all his zoom classes today

Ricky Bobby – He got out to a fast start to set the pace.

Red Tape – runs easy and it looked pretty effortless

Schneider was grinding man- his legs were tired be he was pressing through the runs-

Deadwood and Easybutton were setting the pace out front – their listening skills need work

Rockwell is sneaky fast – he was pushing the front of the pax.  IPC cant contain him – if he shows up

Surge – continues to get faster after taking ignition/swarm runs..

Magnolia – seems to be building up his speed and strength as was pushing the pace

Sugar Daddy –  consistent posting everyday and usually the first respect pushing the front guys

High Hat – he’s not going to sneak up on you, you’ll hear him coming- but he’ll also pass you.  you left me in the dust today..

Swimmers – silent assassin – doesn’t say much- plugs away and is pushing the pace

Baio – ditto – silent assassin-  are we going to lose him to the Gazelle crowd……..

Mashers there to towel us off at the end:

Mayhem, Lambeau, Wrigley, Posse


Prayers up for Mack and Jack. Mayhem asked we pray for him as well.


IPC  Saturday at Cuthbertson

Blood Drive October 17th

Thanks for having me at Watchtower.


Slow down and Smell the Roses – 9/11

Good morning gents – a few things running through my mind this morning; 1) I really have to do IPC tomorrow? that’s going to suck!!  2)I have to lead Diesel and I can’t mail it in –  need to offer a challenging workout for others, and 3) 9/11.    The first two were a good reason to hit the reset button on going gang busters each workout; sometimes you need to slow things down; work on form and mobility and just think about each exercise: Be in the moment: – Not racing to the next set of 25’s.

Add in 9/11 – the theme here is “slow down” life, stop and smell the roses, be thankful for what you have:::  down life/ the paces. I don’t have a heroic story about 9/11- but I do have a story about chance and luck on that day:

I was living in New Jersey, working in sales covering NY and NJ.  On the days that I had appointments in NYC, I would meet my sales engineer (Ed Marino) in the concourse of the Towers (after a good 1:30 commute).  Luckily that day we did not have a meeting in NYC, and LUCKY for me I didn’t lose any close family or friends. The next month was a blur; kind of reminds me of the first month of Covid – like the world was turned upside down.

Come October and I get RIFFED – No customers to call on so no sales.  October, November and December – not a lot of prospects out there.  Oh wait, we’re having a baby?  So  a mortgage, wife, 1 child and then another one on the way>>>>perfect timing.

I landed a gig at the end of January>>>>my second son is born in September… How Lucky am I??? Right.  Who rolled the dice for me and said “no meetings on 9/11”?

So today I did not want to disappoint the Pax at a workout, but I did want to Slow things down; appreciate the morning, the brothers at your side and all the wonderful things that you have in your life..

So what did we do?

Start off with some dynamic stretches: Windshield wipers, side shoulder, child pose,….

Tabata – 40 secs of work/20 seconds slow down

step ups/Russian Toe Taps/Cinder block clean/cinder curls/ punch outs/lateral lunge to squat/Catalina wine Mixer/dying cock roach/walk out merkin

ab web

Tabata round 2

Yoga to finish

Everyone should put MASH/Diesel in their rotation.  I know we all want to be front of the line, run faster, lift more… that’s fine – something to strive for.  It’s OK to slow down every once in a while.  You may not get faster; but you’ll meet a new set of Pax, you’ll hear some stories, you’ll reset  and recharge.

Thanks to the Mashers/Diesel for letting me in your circle.








Remedial Math Class # Da Floater

Got the call from the Site-Q for a fill in start tomorrow as Carbload was looking for a bit of recovery after the IPC>>he earned it so I was glad to step in.  Chances that the numbers might be lower due to IPC recovery? maybe.   DCCS given and the confusion began:


Mosey around the block and end up over at Dream Chasers. SSH/Calf/upward/downward/merkins

The Thang (confusion begin…)  The thought was to add in some multi-move exercises aka full body work each exercise.  Mosey to first light pole on N. Providence (the long stretch with many light poles”.  The thought was to introduce 3 sets of exercises and alternate those at every light.  The directions either came out in Polish, sign language or maybe not at all (still in my head).  Here we go:

Exercise 1: Slide lunge/slide lunge/slide lunge/3 mountain climbers – do 10 reps

Exercise 2: squat/squat/walkout to push up/walkback – do 10 reps

Exercise 3: Crab Toe Touches – 25

The first light pole looked like a pile-up on 485 and scratching heads with confusion.  Continue down the road alternating those and modifying the reps.  CLEAR AS MUD

Mosey to KJ Hill for 5’s

5 laps up KJ: 5 jungle boi squats at bottom/stop intersection and broad jump across/5 bobby hurley’s at top

hit the brick wall across from the church for 20 dips/20 donkey kicks – 2 rounds.  Some abs

Mosey to COT – good morning

93% humidity this morning and ALL the Pax gave great effort:

Dancing Bear – he’s out of the cave and enjoying seeing him back.  Great effort today

Dipstick – a once a week guy, but taking on KJ hill with some speed

Carbload – sore, sore, sore – but still came out and beating guys up KJ Hill

Sugar Daddy – Couldn’t tell he did IPC yesterday – dude was smiling – who smiles after IPC?

Schneider – MVP for the day.  He was pushing hard and out in front!!!!

Dasher/Ice9 – Power couple of the day. no dry heaving so I guess I let Ice9 down with a soft workout. Dasher did a recovery run yesterday after IPC and this?

Shake-n-bake – a big fan of the first set of exercises – he kept rolling past me on KJ

Chatterbox – Can’t wait until he Q’s and we hear his voice – it’s coming soon as he’s killing it at these workouts

Mad Dog – no IPC recovery for this guy- and a big fan of the advanced exercise algorythims

Baio- good to have you out here and you were crushing it.

Hollywood -fell right into my trap initially.  I make the exercises so complicated and mixed up that it slows down the fast guys.  But he took his revenge on KJ hill by lapping me.

Always an honor to Q with this great group of men.


f3Waxhaw Anniversary Extravaganza Monday – options for workout>>>but give back time for Rice and Beans Charity. Tarps/men’s clothes/toiletries…

But before that- Come out Saturday to IPC and do something real stupid.




Burnt Ends

Working on my VQ for Ignition was not fun.  How could I get the required 4+ miles in with still being within shouting distance of the Gazelles – leading from the back.  I knew I had to get off campus to cover some initial miles, but then what?  You can’t slow these guys down, you can only hope to contain them.

Start with a mosey to Lawson West and head to bottom of Pinewalk Dr. for various old man stretches, SSH and Merkins.

The Thang –

7’s up/down Pinewalk. Big Boys top and Tysons at bottom – here’s the first ankle weight.  At the two driveways up the hill you must broad jump them. (tactic #1 to slow these guys down) – I didn’t work to well as I still end of the line. Kudos to Bottlecap for EXCELLENT form on the broad jumps – all others looked like peter rabbit

Mosey to top of Great Road – 5 Merkins at each driveway on the left/5 Knee Slaps for driveways on the right.  (tactic #2 – break up the running—fail)

Mosey back to campus and stop at entrance.  Introduced “Burnt Ends” – Idea was to tire out the runners with some longer routines (fail#3- I’m still last)

At entrance 10 Bobby Hurleys/10 Mountain Climbers+15 BH’s, 15 Mnt+20 BH,15 Mtn

Mosey to High School Benches – 10 Step ups,10 Derkins+15 step ups, 15 Derkins,+20 Step ups, 20 Derkins

Mosey to Middle School Lunch Tables – 10 dips,10 knee slaps+15 dips,15 Knee Slaps, 20 dips,20 Knee slaps.  I finished up and much to my surprise Glidah was still with me.. and he was looking to throw a form flag – Called some of the dips he saw as Little Baby Dips – LBD

Back to the High School for the final Burnt End – 10 Tysons, 10 Donkey Kicks+15 Tysons,15 Donkey Kicks+20 Tysons,20 Donkey Kicks.  This was a smoker and had some (Bottlecap) Reminiscing (Little River Band) about the days when The Amrap started off with 20 Tysons…ah those were the days when we’d go dancing in the dark, walking through the park And reminiscing…

Head to the Middle School Bus Portico for a bear crawl – special note – Ice9 HATES Bear Crawls – he let me know in the 8 years with F3 – He’s never called a bear crawl on his Q (stash this away boys).

3.85 on some newbie Garmin watechs… still need to hit 4… Mosey to COT – circle around lot…4

So for all my “stall ball” dribble out the clock, four corners… nothing I did could slow the Gazelles down – frustrating; but fun to lead from the back of the pack.

It was good to see LRC converging with Waxhaw F3 – Nice work Smithers and Foundation

The vertically challenged crew of speedsters – Dasher, Tool Time, Glidah, Hollywood, Sprinkles and Ice9

Glad to see the 6 Foot+ represent – Gerber and Bottlecap.  #tallerTakeLonger

and Special Thanks to Premature – I know he wants to go faster but was pulling me along with encouragement.

Announcements/COT – See Flash – I was day dreaming at this point.




This ain’t no Party, this ain’t no disco

Got the call from Posse to head up Homecoming on the day of the SOB 5K Charity/Virtual run.  We agreed that 5K was the distance; but that it needed a little twist.  Initial twist was to run BACKWARDS the entire 5K.  I approached the lot and it was just Gerber and Wolverine:::just fabulous – running a  5K with the fastest dudes in Waxhaw wasnt going to be fun–I thought I could slow them down–BACKWARDS.  Not to be it was rejected by all (and probably a good decision).  Late arrivals Zin and Southern Tip just rolled in before the gun went off.

1 ish mile loop around Weddington Middle/Elem.  Plan was to stop 4 at each 1/4 mile and perform a 3 exercise bundle.

Bundles included Burpees, diamonds, BH’s, speed skaters, squat jumps, tysons..

added an app Captain Therkin to the mix as well

Glad to see Gerber back – and he’s really slowed down (not)

Wolverine nursing an injury is an oxymoron –

Zin -getting back into post beer road trip shape and eager to improve his Big Boy form!!

Southern Tip – quietly just keeping pace and works his ass off.

So all in all it was a bootcamp 3+ miler.


Announcements – Blood Drive Thursday 9-1/ 100 Pax Challenge getting close to the $10k finish line



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?