Author Archive Recalculating

Cone Drill gone Wrong

20 PAX showed up at Impromptu for a humidity filled session of confusion and work. Confusion right out of the gate as HalfBack thought he was on Q. Maybe there was some confusion on decoding Millennial. We’ve got it ironed out and HalfBack is on Impromptu Q 4 Fridays from last Thursday, but skip a week for the holiday.

Warm-up – Promptly at 5:30:00 (chalk one up for the Q)+1
Mosey to front of the middle school
20 SSH
15 Cherry Pickers
15 Low Slow Squat
15 Merkins
10 Mountain Goats – for some reason this new entrant intot the warm-up was not feeling the love (-1)

The Thang
consists of a 4 exercise “bundle” (Dips, Derkin, Burpee and LBC’s)
Do 10 of the “bundle”, then 15 of the “bundle” and then 20 of the “bundle”
Pax seemed to catch on after some initial mumble chatter – but it faded (+1)

Mosey to back of middle school – stop at tables by Cafe- then jail break to the corner of the school just past the dips benches.
The order would align the partner work. First one in paired with last on in and so on

The AMRAP has been in the closet for the past few months so I thought it was timme to start bringing it back to life. My thought was to bring it back in sections > with today’s attempt hoping to last 20 minutes.

Now to the BearmudaTriangle/Line
Was supposed to be pretty simple – however the football field was off limits so had to change it up on the fly.
This is what ensued:

This is what it should have looked like –
P1 runs to the dip bench area – does 5 Bobby Hurley’s and then 5 Dips – runs back to Triangle
P2 bear crawl to cone 1 – do 1 burpee. bear crawl to cone 2 – 2 Burpees. Bear Crawl to cone 3 – 3 burpess. Each time you finish cone three that counts as a round. The goal was to have a mini competition and count rounds. (Q fail -5)

Cut losses
Mosey to cut out for partner work
100 squats
150 Crab Cakes

5:15 End (Q+1)

Welcome FNG Davis Mcowsky (sp) – another jersey escapee – comes from Rahway (known for route 1/9 and a prison) – F3 name = Dufresne (silent s fellas) from the Tim Robbins charracter in Shawshank redemption Andy Dufresne.

COTS – August 5th – let Lou know – we’ll meet up and clown car to Uptown
Brooklyn Pizza – 3rd F Monday’s 7:30 or check with ShopDog for the correct time
Bible Read – church offic off of cutherbertson Sunday’s 7am – check with Lou

So stoked to get the chance to confuse/lead a great group of men thorugh the morning gloom. All put in a great effort today and were very adaptable…
Welcome back Brexit!!!! Good to see Wild Turkey making Impromptu stops…

Just a reminder that it’s never too early to start thinking about the Efffffee Awards… keep your favorite Q in charge in mind.. vote early and vote often…

Your vote counts

Breaking promises for a Burpee Free Q

My Q rotation generally lines up with a Cantore – aka rain, which generally has me scrambling to come up with an indoor routine (1 routine that I use all the time “sandwich board”) and somewhat unprepared for an outdoor workout. No rain this morning; I quickly surveyed my garage for some potential props for use at the floater. I came upon the “Hurley bag” – AKA basketball mesh bag filled with various things – 6 smelly mesh practice jerseys, 3 cones and a ladder. This would be the fun bag – threw it in the car and headed to The Floater.
The garage scavenger hunt had me running late and I hit The Floater at 5:29; a few minutes before SJT (Standard Jingle Time). Much to my surprise the mad lurker was there ahead of me – along with an FNG. Score one for Jingles.
Mosey around the block and back to church for some warm-up:
4 Count Imperial Walkers
Stare directly at FuseBox – eye to eye contact. He was uncomfortable
Mnt Climb/Plank Jacks and Merkins

The Thang:
Heard some mumble chatter on when a visit to #KeithJongHill would happen. Not wanting to disappoint the troops I headed directly to the hated dictator. There at the crest of the hill the Pax laid eyes to the smorgasbord of goodies I had laid out on the hill – smelly jersey, and cones lined up equidistant apart up the hill.

First Course:
Bear Crawl – Tuck/Merkin/Hurley
From 2nd cone from top – bear crawl to cone then 10 Tuck…next cone Merkin
From 3rd cone –bear crawl to cone then 10 Tuck…next cone Merkin…next cone Hurley
From 4th cone – bear crawl to cone then 10 Tuck…next cone Merkin …Hurley..Merkins

This was a short course – but so far the FNG/Jamie was hanging

Lap around the bottom of the floater hill and end up at the bottom stopping at the ladder I had laid out.
FNG/Jamie… where did he go… he’s still with us….

Second Course
Suicide up the course (9 Cones)
Each stop back at the bottom = Merkin Ladder – side plank to each square with a merkin at each – total of 13.

This was a Gaser for me. I didn’t seem to fool the speed skaters – BottleCap, Hollywood, MoneyBall Easy Button—ShakeNBake was crushing it will soon be joining the speed skaters. The plodders like myself, Doughboy, Jingles, FuseBox and Hooch tolerated the abuse from the dictator – good showing.

Finish and head back to parking lot – for some marry—-oh no I hear a train at 6:13. 2 Minutes of Burpees……

FNG – Jamie = “Happy Ending” Jamie is a Massage Therapist – if he goes “Orville” will it be from the workout or the name?

Circle up – Announcements:
Commitment for Saturday
Sunday Fellowship Discussion
Pool Party June 8th – This is a fundraiser for Sandbox as well. If you can’t attend please think about donating to the cause.

Always an honor to have chance to lead this great group of guys. I call it the melting pot of workouts – from speedskaters who set the pace – to the Clydesdales who provide the power – some young guns, millennials, genx and baby boomers? did I miss any demographic?

Amrap Course #2 Finale

All good things must come to an end… just as bell bottoms, leather ties, wine coolers, 8 tracks and collar up Izods made their mark on modern culture and then faded has the Impromptu AMRAP #2 Course.  With that said I envisioned a record number of PAX  would show up to put a final beat down on the course and then watch it implode.  Imagine my surprise when I turned into Cuthby to see a packed parking lot….holly crap this is going to be huge – could we top 100? do we even have 100 rocks, benches?  My mind was racing – Would the Playhouse be honored by Corporate F3? – maybe a news spot, parade or dedication of an F3 Playhouse Statue at the Meck/Union County border? ……. darn…..

13 PAX made the decision to honor “The Course” one last time the other 87 cars were for the Cuthby DC Trip……

Warm Up – Mosey the course with some stops at the stations (20SSH/10 low slow Merkins/Moroccan Nite Clubs/ Squats/Burpees)

The Thing = “The Course” – Gentlemen start your engines!!!

All gave tremendous effort today. Over the course of 6 months t45 PAX that have attempted “The Course” – many have failed – but those that show up time and time again tame the beast.  Here’s who threw down today.

Dasher 4.3 – prefers the warm weather courses, but comes out of semi-hibernation to post a good number, while pairing with FNG Easy Button.

Rockwell 4 – Comes out and posts a Final Four – maybe because Duke couldn’t get their with a loaded squad?  Great work!!! Wasn’t wearing a Duke Shirt

Mad Dog 3.3 – High character Mad Dog took to mentoring Cyrus on his virgin Q – leadership… great work

Cyrus 3.3 – Could have use the “Do-Rag” today as he was working hard on this first Amrap.  Dude says he never excercised or ran!!!! youngblood.  great work

Posse 4.1 – Just might change his name to “Diesel” takes a bit to warm up – but keeps at it – doesn’t stop.  Impressive results.  Also gets the “Most Dedicated Amrap” award – he shows up early on days when we push back Amrap due to holidays.  tclaps all around

Old MacDonald 4 – My records indicate this was his first attempt at #2.  Blazed out of the gate and set an impressive pace. Looking forward to #3 he says.  Awesome

Fusebox 4 – fresh off a “floater q” – the King of Beers takes the Bud wagon around the course and leaves his mark.  keeps crushing it week in week out

Bottlecap 5.3 – I keep trying to throw hurdles at him to make the course more difficult, but BC just ignores them and demolished the course.  Two awards 1)Perfect Attendance – made it to all 6!! and Total Rounds = 31.1   Well done!!!!!!

Xerox (R) – 3.1  Most guys would not even show up with a busted shoulder – let alone post on a regular basis.  He’s getting in shape!!!!  55 is the new 30!!!!!!

Big 10 – 3.3  First time around the course and seems to be re-emerging from the shadows.  Good to see you out here brother!!!!!! Way to push today.  Glad you are back

Easy Button (FNG) 4.3 – Showed up late in Billy Hoyle fashion and almost laid the hustle down on us.  Set the pace with Dasher.  Not sure if he ran back to Lawson or not?  Welcome!!!!


TGIF Brothers



Wait, What Time is it?

15 men gathered on Friday the 13th for a not so scary workout.

Here’s what went down:


  • SSH x 20
  • Imperial Walker x 20
  • Potato Picker x 10
  • Mountain Climber x 10
  • Plank Jack x 10 SSH x 20


  • Run down to the end of sidewalk. Stop at each light pole for 5 Merkins
  • Partner up and get a lifting rock (1 rock per group)
    • Curls – Partner 1 Curl / Partner 2 run to the crosswalk do 3 Burpees then flap jack – 150 combined
    • Tricep Press – Partner 1 Tricep Press / Partner 2 run to the crosswalk do 3 Burpees then flap jack – 100 combined
    • Shoulder Press – Partner 1 Shoulder Press / Partner 2 run to the crosswalk – 3 Burpees then flap jack – 75 combined
  • Return rocks and Mosey to the hill
  • Clock Merkins – 12:00 / 3:00 / 6:00 / 9:00 / 12:00 – 5 Merkins in each position
  • Mosey to the benches – Dips then run on sidewalk to the tables for Step Ups — 20 of each, then 15 of each, then 10 of each.
  • Mosey to the hill in front of the school – Clock Merkins – 12:00 / 3:00 / 6:00 / 9:00 / 12:00 – 5 Merkins in each position
  • Mosey back to start.


It was a great morning for a workout with perfect temperatures and a great group of guys working hard.  It was only appropriate that Clock Merkins were incorporated into this morning’s workout.  For whatever reason, halfway through the workout my watch skipped ahead 7 minutes, so I inadvertently called “RECOVER” while doing Dips!  Wishful thinking, I guess!

I always enjoy seeing guys push themselves and encouraging their brothers.  Old MacDonald was begging for some leg work after our rounds with the rocks, but he pushed on!  Akbar mentioned he was getting out frustrations this morning after being up all night with a fussy baby!  Dasher showed off his “bad ass” skills with his table height jumps and I believe it was Dough Boy that suggested we change his name to Table Dancer… uh, I mean Table Top!

It was an awesome effort by all and it’s an honor each time I get to lead this group of great men.

Thanks to Dough Boy for taking us out with a prayer!


  • See Hollywood or Recalculating to sign up to Q Impromptu. They are working to get slots filled through June if possible.
  • Thank you for all the prayers for Hollywood and his family this past week as he traveled to California to assist with some family issues.
  • Go to the Sandbox channel on Slack for info on helping a family in need that lives in Ft Mill with some yard work.
  • Operation Sweet Tooth 8k run in Huntersville is next Saturday. Speed For Need will be there.  If you can’t make it to Huntersville, Commitment will be a virtual run site.
  • F3 Respect shirts are in!

Ponch and Jon – CHIPS Style

13 Pax ignored spring break fever for a Co-Q/Double Trouble beat down at Impromptu.

MoneyBall had the first 1/2 and non upper body portion -which aligns with his recovery plan for the fatty shoulder issue.

Warmup that Frack would be proud of – Run over to bus row – SSH/CP/MC and something else

The Thang – Start with lightpole squat (20 at each) on way down – way back (20) jump lunges (need the proper name) – (2 Q points from Posse)

Head to front of HS – 20 toe taps on bench and hot lap X2

Head to parking lot for Star – center to the four light poles with 20 bonnie blairs at each and 25 LBC’s at center each time

some mumble chatter as we had the handoff – “great planning” “so organized” were just some of the compliments going around

Parking slot progressive Merkin/Hurley.  Start at Parking Slot #50  move to next and perform merkin/back to #50 and 1 Hurley – continue to 60

Head over to Bench ampitheatre area – 20 Dips in Cadence (-2 Q points from Posse) and introduced the group to the Catalina Wine Mixer – 10.  Much debate over the # of steps this mixer entails – was it 5 or 6 or XXX(-2 Q points from Posse again)

Mosey to wall by HS Gym -20 Donkey Kicks (-2 QPoints from Posse) and 10 more CWM’ers

Mosey to front of Middle School – 20 more dips and 25 Peoples Chair Presses – led by Posse and you guessed it (-2 Q Points from Posse)

Mosey to cars for last set of CWM’ers – 10

Hope that everyone enjoyed the Catalina Wine Mixers – I heard rumblings about elbow pads – check with Yeast I heard he is not using his

When all was said and done this Duel Q workout came in at at robust 580 calorie count.

Based on the Posse Q scoring method this Q came in at a very respectable -10.  If you need a Q school instructor for the next batch of Virgin’s – just let me know – I’m available

COT/Pastor MadDog led us

Announcements: – Shake -N bake – move- follow Posse on GM,SLACK, Twitter for details.  Lou is working on family workout for saturdays.  Lawson Vendor fair April 21st? lets assist at the booth for good showing and recruitment.  Stub Hub has a critter on the way… advice would be to decline any advice from this crew.  And Ray is starting a new job which may infringe upon his Meme activity – offer him your support





Russians rigged the AMRAP

The Q in charge had no choice but to move back the start time based on all the moaning and groaning.

AMRAP was started in the rain – PAX took to the course:

maddog -4.2

Damascis – 4.2

Bottlecap – 5.1

Hooch – 4.2

Fusebox – 4.0

Xerox – 3.6

Recalc – 4.2

Possee – 4.  Solo lost at 5:30

Maddog dog took us out

family F3 still in the works – BC


all I got



Catalina Wine Mixer

7 eager Pax  showed up in the balmy temps looking to take a shot at hosting the annual Catalina Wine Mixer

Warm up – Mosey to the oak tree in front of DreamChasers

30 SSH, 15 IW, 15 Cherry Pickers and introduced the Catalina Wine Mixer (Plank to elbow and up with push up) = 10

Circled up around the Tree  – Rd1 10 reps – Derkin, Hurley, Dip/Rd2 15 Reps – Derkin, Hurley, Dips/Rd3 20 reps – Derkin, Hurley, Dips

Mosey to wall by the church for the circuit: Wall/Laundromat/KeithJongHill

  • At Wall – 32 Donkey/16 Wall slap Merkins/8 Hurleys
  • At Laundromat – 8’s – suicides for 1 minute
  • At KeithJongHill – jog to light pole then back to Wall

We did a total of 4 circuits

Mary for 2 minutes- short mosey to parking lot

Not a lot of mumble chatter this morning as all the Pax were working their tales off. GatorCub was working hard and was sporting some new equipment via the Flextape on his achilles. Doughboy was moving mountains, FuseBox could have used his towel friend he was grinding hard, maddog – silent but deadly conquering the hill, Button was impressive and says he is down 6lbs and Damascus loves the hill workout – crushed it – he’s not backing down.

Felt good to be out in almost perfect conditions.  I appreciate the chance to lead this group of great guys.  Hats off to Bottlecap and MoneyBall for selecting the #Floater location – has a great feel and smell (bacon – are you kidding me Provisions……)

COT – Damascus took us out.  Sandbox will have Signup Genius

Call to Action:

  • It’s getting warmer out so we should be able to do some EHing on any folks who are not polar bears – round them up
  • I’d like to suggest a service project/or affiliation with the church by the #floater (either Waxhaw United Methodist or Amazing Grace Lutheran)for our Cuthbertson/Waxhax cluster. Maybe Akbar can offer up some guidance.  I’m thinking we start passing the jar every Monday or Friday – give what you want/can ($5 a week ?) and use this to fund our work with the church.   We all can still do the SandBox.  This would be a local effort that we make a continued commitment to.  Thoughts?


Slobbering Dogs @ Impromptu

PAX:  13 Strong – BC, Stubhub, Foundation, Dasher, Rockwell, Mad Dog, Spitz, Recalc (R), Finch, FuseBox, Gatorcub (R), MB

Since I was unable to secure enough Yoga Mats, my fountain would have froze, and most importantly I do not know and have never done yoga, the normal old fashioned beat down workout was attempted.  March Madness is upon as 13 PAX welcomed me and the balmy 27 degree temps for my VQ.  Unfortunately our beloved celebrity Longhorn was unable to join as he was actually working March Madness.  Also made the drive lonely.   And according to Thursday’s Groupme, you all love numbers so he we go…

Warm-up – Disclaimer and apologizing upfront for any pain inflicted and poor counting skills.

  • Lap Taken
  • Plank it Up
  • Merkins x 20
  • SSH x 20
  • Potato Pickers x 10
  • Imperial Walkers x 10

The Thang – And off we go:

  • Off to the Light poles – 10 plank jacks + 10 mountain climbers each stop – planking til group completes (thank you Dasher and BC)
  • Hit the Wall at Transporter’s office (when he joins us again) – 32 air press + 16 punches + 8 Mike Tysons × 2 in cadence and my pathetic counting
  • Grab a Rock (limited complaining) some have “compensation issues as there was also a possible walk of shame for rock exchange”   – 20 curls, 20 presses,10 skull chrushers x 4
  • More Rock- 16 LBCs (with rock) and 16 alternating merkins x 4
  • Mosey to the HS parking lot for a little cardio bypassing the track (since some people break stuff) – Wind sprints w/ 10 tuck jumps +  10 Bobby/Danny Hurleys (there you go Finch) on return at each island
  • Jog to High School Portico for 25 dips, 25 step ups and 25 in outs
  • Mosey back to start as time expires to 6:15 AM ON THE DOT>>>>

     Wrap up and Prayer:  Quick Thank You for allowing me to lead after being persistently bugged by PAX whose actual job is Sales and then being Voluntold to lead.  Announcements, and MD took us out in Prayer.


I first wanted to thank everyone who came today and the opportunity to lead.   I was unable to work in a few things but those can be saved for next time.  In honor of March Madness, I was hoping to work in the #123 in honor of the number of wins Rick Pitino had to vacate but maybe next time.

It was good to see Spitz back for another round (sorry I missed the first)

Was a good group of guys who stuck together through a rough and cold morning.

The rocks were challenging, Recalc, Dasher, MD, BC, Gatorcub and others chose the motto go big or go home.   We all were ready to go home after that exercise segment.   Also Mad Dog looked like rolled all over and around the dirty rock, just like a dog would do.


Commitment Saturday at Weddington

Bible Study on Sunday at 7:30 Lawson Mill House – led by BC

Request to assist a family in need in Indian Land with some yard maintenance (unsure the date)

Snowbirds are back!!! – Impromptu Monthly AMRAP

With the temps rising a bit this week it looks like the migration of the Snowbirds has begun – shout out to Foley, Dasher and Legal Zoom for packing up their OldmasBuicks and  leaving the comfy confines of Boca Del Vista to make the trip North for the summer.

Warm-up: Quick Mosey around the parking lot and then headed to preview the course. Stop at rock station -SSH, Stop by BearCrawl station – Merkins, Transporters Office – Cherry Pickers, BB Court – LS Squat, Light post – 5 Burpees.

Our Monthly AMRAP – 30 minute timed – roughly .4 Mile circuit with the various stations.  *Top past performers were “handicapped” with large cinder block vs lifting rock

As a Q – not much to do with this one but gather everyone to the starting spot and hit start for the timer.  Results were impressive:

BottleCap – 5.1 Laps – Dude continues to crush it – even with the added handicap and suspect Donkey form
Toast – 4.3 Young Fella came of the courts to crush the course. I can’t have a young gun besting me – so I’ll need to deduct .2 #russianjudge
RunFlat -3.1 – No Flats here – had on the low profile sport tires today
Old MacDonald – 3.5 Continues to practice on the farm chasing Chickens and herding the goats – good work
Yo Adrian – 2.5 – sets an impressive baseline to improve upon for the string of sequals
GoodFella – 2.5 – Plays the Mickey today offering encouragement “You’re going to eat lightning and you’re going to crap thunder!”
Doughboy – 4.1 – Ran this course like some buttermilk biscuits were coming out of the oven – Don’t get in his way
Foley – 4.0 – Back from Boca Del Vista – logs an impressive number – pissed because he left the white loafers in FLA
Hooch – 4.3 – Was wondering how he would do without his partner in crime – but sends a clear msg to Longhorn “Champions are made in the offseason”
StubHub 4.4 – StubHub turns down a huge contract from CrossWit to stay and Play for the #BallPit – drops the hammer on the course
Foundation 4.4 – Not bothered by the Handicap – puts Photoshop on hold, sends all important work calls to VM and busts up the course
BeltWay – 3.1 – Didn’t seem to be stuck in traffic today – making impressive ground – left turn signal on>>> looking to get in the fast lane
Dasher – 4.4 Boca Del Vista’s finest – drinks secret potion of prunes, livermush and Flax seed oil he scored off the shuffleboard crew – announces his presence

Das Boot – 4.3  Turns down running workout and Cabella’s – forgets headband and still lays down an impressive score.

Legal Zoom – 4.3  No need for practice – quietlylays down a 4.3 on his firt go round.  Can be heard mumbling – wonder if we could get this many PAx to come to Cool Runnings

Fuse Box 4.1 – Part of the Clydesdales making noise on the course today.  Went without the towel to cut down on the extra drag.  Impressive results

Spam 3.3 –  relative newbie posts an impessive number – doesnt lose his cookies #restinpeaceorville

Rose  3.3 – Continues to post, ride in the clown car and learn from the AMRAP Master – BC.  No Whinning here

I’ll update the xls once Hollywood recovers from the flu so you can see past resutls

Pleasure leading this great crew today – everyone was pushing, encouraging and pulling brothers along.


BroOlympics – tomr Wedd Track – 6am/Spagetti Dinner Fundraiser March 3rd


Flash – “Dance” It’s Raining Men

21 fine men left the comfort of a warm bed to join in some exercise and entertainment.  Cantore had been brewing most of sunday and into the morning; so decision was made to pull out an oldy -but-goody covered workout.

Warm-up – Mosey to front of Middle School – SealJacks, PeterParkers, Cherry Pickers, and Merkins

Thang – The Sandwich/Menu Board of Moderate Pain.  Could go ala-carte but decided on some combo platers

Combo Platter#1 – 5-10-15-20  Dips, Derkins, Step ups of each with 2 burpees at end of round – 4 rounds total of 50

Combo Platter#2 – NCAA Wall 64 Peoples Chair Arm Press/32 Donkey Kicks/16 Bobby Hurley’s/8 wall slaps/4 Hand Stand Merkins/12 Bobby Hurleys

Combo Platter#3  5-10-15-20 Squats/lunges/air press/Merkins/LBC/Dolly/Superman/Flutter – flagpole or lap after each round

Combo Platter#4 – 10 Minutes of It’s Raining Men – 1 Long Jump/5 Merkins/10 Split Jumps/20 SSH – rinse and repeat until 10 is up.

Mosey to car – name o’rama – announcements (3rd F tonite Brooklyn Pizza/ Bro Olympics/Deflated healing)

Q took a cliff-notes version of Q school much to the fun loving jabs of the Pax

Some idle chatter early on- but by Combo Platter#4 had some serious impact.  Music choice was wildly successful with the Pax calling for more songs from the Weather Girls. (Note – I Just purchased “I’m Gonna Wash that Man Right out of My Hair” for the next rainy day Q)

MoneyBall and Hollywood gave the best effort on the dance front today. These guys would have fit in like champs in the 80’s – with their roach killer shoes, skinny leather ties and parachute pants. #80srock