Author Archive Scabby

2018 SPEED FOR NEED – Race #10 – Cannoli Run

By the time YHC arrived at St. Philip Neri Church in Fort Mill the rain had stopped and the clouds were parting, just in time for the pre-race festivities at the SPN Festival. Not long after setting up the tent and planting the shovel flag the FIA Fort Mill ladies and Vuvuzela arrived, ready to roll with Jessie & Luka in the Cannoli Run. Then Bolt lined us up in the front of the pack and we were off for 5 winding km and a few cannolis on the way. Jessie & Luka are both SFN veteran Track Commanders but this was the first event for the FIA Fort Mill ladies, all of whom seamlessly represented the mission of Speed For Need – fostering inclusion and raising awareness of those with special needs through participation in fitness events. Jessie’s mom told YHC that this was such a fun, high energy experience for her, complemented by her enthusiastic drivers and the cheering spectators offering high fives and words of encouragement. Jessie was smiling and laughing most of the way, especially over the many speed bumps and the fast downhill sections. As for Luka, well, Vuvu and Penny Pincher sped off at a championship pace from the start. The only time YHC caught up to them was on the turnaround where Strava will show that I turned around early just to run with them for a while and snap a few photos.

Some impressions from our FIA partners:

  • The joy on Jessie’s face was my favorite part. Her smile is the best! Helping Jessie participate in the race was so cool, especially with my FIA gals!
  • Pushing children with special needs adds purpose to my race and makes it much more meaningful. I love seeing the smiles on the kids’ faces and their parents’ as they watch them accomplish something extraordinary.
  • I loved seeing the whole running community come together to bring Jessie and Luka an amazing experience. It’s a small act of kindness that has a real impact and it makes you forget the differences in this world.
  • Pushing Jessie was a privilege that brought me joy, humility, and gratitude. The joy on Jessie’s face was unforgettable! I definitely want to participate in another SFN event soon.

We agree and we hope to see everyone again at another SFN event soon. Please check the calendar at Next up: Run for Holland on May 26 in Spruce Pine then the May 28 Patriot Festival 5K at Southpark Mall. Come out and get involved, foster inclusion, raise awareness, and ask yourself, who pushes who?

Preblast: Speed for Need @ St. Philip Neri Cannoli Run 5k

Calling all men of F3 Fort, F3 Area 51, and surrounding F3 Nation regions. On Saturday, May 19, Speed for Need will roll at the Cannoli Run (see what I did there) at the St. Philip Neri Italian Festival in Fort Mill. Your presence is requested to serve our two Track Commanders and to converge in fellowship at an awesome Fort Mill tradition, led by one of our own.

Speed For Need is privileged to push two Track Commanders in the 5k:
– Jessie is an 11 year old girl who loves fun and adventure. She was born prematurely and suffered a brain injury at birth which led to cerebral palsy, vision impairment, and developmental delay. Despite these challenges, Jessie makes the most of life! She enjoys school, hanging out with friends and family, listening to music, watching plays, eating at Chick-Fil-A, and going on road trips. Jessie is a veteran Track Commander and is looking forward to rolling again with Speed for Need next Saturday!

– Luka, another SFN veteran and F3 Vuvuzela’s 2.0, is a 7 year old boy who has suffered from seizures since birth. He was diagnosed with CDKL5 gene disorder (epilepsy) at 2 years old. Luka is funny! He does not talk or walk, but he communicates with us in a very special way; his facial expressions are the best. Those who know him understand that Luka enjoys every minute of his life, especially the opportunity of running with Dad.

Men, we have a remarkable opportunity to connect with these two TCs and their families through Speed For Need. I urge you to come out next Saturday to serve and to be part of something larger than ourselves. Who pushes who?

EVENT: St. Philip Neri Cannoli Run 5K

WHO: Speed For Need and the Men of F3 Nation

WHEN: Saturday, May 19, 2018 / 0730-0845 registration / 0815-0845 F3 pre-race workout / 0900 Cannoli Run start

WHERE: St. Philip Neri Church, 292 Munn Road East, Fort Mill SC

WHY: You get to eat cannolis while you run a 5k. Enough said. But if you need more motivation, this is an awesome opportunity to join your brothers in support of a great Fort Mill tradition led by one of our own. We get to foster inclusion and serve two worthy Speed for Need Track Commanders. And the rest of the afternoon is filled with family activities – ice cream eating contests, family fun zone, karaoke, beer tasting, etc.


Speed For Need – 2018 Sarcoma Stomp

Saturday, April 28, 2018 was a gorgeous day for the seventh annual Sarcoma Stomp, hosted by the Paula Takacs Foundation for Sarcoma Research. Their mission is to raise funds that will directly benefit the fight to end sarcoma, by supporting local, innovative research to develop and offer cutting-edge treatment options to more sarcoma sufferers.

So many cancer patients, cancer survivors, and their families and friends were dressed in team colors – Team London, V4V (Victory 4 Virginia), The Tumornators, just to name a few. And in the middle of more than 1000 race participants was F3 and Speed For Need, providing locomotion for three young cancer fighters and Jamie, an inspiring survivor who beat sarcoma 36 years ago.

Pitino, Sir Topham Hat, and YHC had the privilege of driving Jamie, who was diagnosed with a rare form of Sarcoma at a young age and is one of the few who beat it and never looked back. She has been a part of the Sarcoma Stomp in the past but before today she had never participated in the race. Speed For Need made it possible for her to ride side-by-side with so many people impacted by Sarcoma and other cancers.

Then there was Mikayla, a young cancer fighter from Morganton, and her supporters, The Tumornators. Mikayla was laughing at Keith’s jokes for a while, but YHC noticed she was wearing iphone earbuds at one point during the race. Coincidence?

The positive electric energy radiating from Virginia Tanner and her V4V supporters, who came from Hickory to support her, was contagious.  As a former cross-country runner, her being able to experience the thrill of a 5K with her friends and family was only surpassed by her determination to finish the race on her own 2 feet by pushing the racing chair across the line. Truly Inspiring.

Finally there was London, a 14 year old 7th grader at Carmel Middle. She planned to participate in the 3k walk with two of her schoolmates, but when she spotted a friend running the 5k, she quickly ordered Matlock to change course and start running the 5k course! The most special moment for the pax was seeing her face when she received her SFN medal. She was so excited and couldn’t wait to put it on. Later, she told Matlock that he deserved it more for doing all the pushing — she was so humble and thankful.

Inclusion is one of SFN’s primary missions. Last Saturday the men of F3 Nation answered a call to serve and came together to provide the means (the speed!) for these four ladies to participate in their race with their friends and family. It was a privilege to meet and run with these fighters who are engaged in the battle of their life, and to witness the love and support around them. I was proud to be a part of the SFN team today and I hope we inspired others to get in the fight to end cancer. Who pushes who?


Lenten non-observance

19 men took the red pill, chose not to give up F3 for Lent, and posted at Centurion on a perfectly brisk friday morning.  YHC showed up just in time, stated the obligatory disclaimer, and off we went.

The Thang

Run up the parking deck.  Circle up for Imperial Walkers, Merkins, LBCs.

Run down and across 51 to Pallantine Hill for a triple nickel/Bermuda triangle:

  • Run up the hill, 5 burpees.
  • Run to the benches, 5 derkins & 5 dips.
  • Run to the road, 10 jump squats.
  • repeat 5x
  • Plank-o-rama and Mary for the overachievers who finished early.

Run back to the CCHS picnic tables via McDonald’s carpark, resisting temptation to order hash browns.

  • 10 step/jump ups
  • 10 derkins
  • 10 dips
  • repeat 3x

Run back to base the long way, via wells fargo branch.

  • Various Mary and core exercises with burpees – a vain attempt to satisfy McGee’s insatiable appetite for burpees.

Done.  Announcements:

  • New 3rd F after the Maul on Wednesday at Stonecrest starting soon (date?)
  • The Stand 3rd F after Centurion @ Panera

Good work by all today.  ~3mi covered based on my watch.  Always a privilege to lead @ Centurion!

Something for Everyone

A solid 17 men posted for some pre-Memorial Day Weekend downpainment.  Margo, Jamboree, and YHC sneaked in 2 miles pre-workout.  Van Pelt arrived early, but elected to remain in the air conditioned comfort of his car when he saw the intimidating trio of runners setting off on a blistering pace (note sarcasm).  I think he was catching up on facebook and tweeter, truth be told.

The Thang

Abbreviated disclaimer given before setting off to the Tartarus aka parking deck.  10 seconds into the run we U-turn to collect McGee who is late or just-in-time or just doing his best Scabby impression.

  • Run to the top of the deck for sidestraddle hops, unexpected 5 burpees on your own, IW, merkins.
  • Run down the stairs and out on 51 to McAlpine greenway trailhead for mini Murph.  30 pull ups, 60 dips, 90 squats.  Some lively protests were heard when YHC suggested the PAX actually complete the reduced/manageable number of pull-ups – I must be the only one who doesn’t complete the normally called 100 pull ups…
  • Assorted Mary while we wait for those who counted accurately and actually completed all 30/60/90 of the Murph exercises
  • Run back to campus for jump-ups & derkins.  5x each, 10x each, 15x each.
  • Run back to our favorite parking deck, partner up.  #1 broad jump 1/2 way up then lunge walk the rest.  #2 stays behind for jump squats and lunges.  repeat 3x.
  • Run back to the start with a detour around the football field to burn time
  • 10 burpees on your own.  Done!


  • Memorial Day Convergence tomorrow 7am at Day Zero
  • Please keep Chelms’ sister-in-law in your thoughts/prayers as she was recently diagnosed with cancer.  Thanks to Hops for the strong, uplifting words.

Good work by all today.  Always a pleasure to lead the strong men at Centurion!

Enjoy the holiday; have fun, be safe, and pause to remember why we get a three day weekend.  With that in mind, I’ll leave you with the first chapter of In Flanders Fields:

In Flanders fields the poppies blow
Between the crosses, row on row,
That mark our place; and in the sky
The larks, still bravely singing, fly
Scarce heard amid the guns below.

We are the Dead. Short days ago
We lived, felt dawn, saw sunset glow,
Loved and were loved, and now we lie
In Flanders fields.

Take up our quarrel with the foe:
To you from failing hands we throw
The torch; be yours to hold it high.
If ye break faith with us who die
We shall not sleep, though poppies grow
In Flanders fields.

This Workout Lacks Creativity

Except for the modified Peter Parkers (plank position, heel to hand or as close as you can get it) and the windshield wipers (on your 6, legs together at 90 degrees, swing from left to right), nothing too fancy about today’s session, but hopefully a good, intense workout for all.

The Thang

Mosey to the top of parking deck for some COP:

  • SSH 20x, 5 burpees oyo, IW 20x, aforementioned peter parkers ~10x, 5 burpees oyo

Run down the stairs and off campus to McMullen greenway trailhead for modified Murph.:

  • 3 sets:  10 pull-ups, 20 merkins, 20 dips, 20 squats.  Run to port-a-jon after each set (insert crude potty humor joke here)
  • plank-o-rama for the overachievers who finished early

Jog briskly back to campus via Rt. 51 and back up to the top of the Tartarus:

  • partner up.  #1 sprints 1/2 way across deck, down the stairs to street level, across to the end stairwell and back up to partner #2 who was doing squats & lunges in waiting.  Flapjack.

Mosey back to the carpark for a few minutes of mary:

  • Russian Twist/American Hammer 15x
  • Aforementioned Windshield Wipers ~10x (fail)
  • Freddie Mercury
  • LBCs until 6:15a


Well attended and hard working as always.  I enjoyed returning to Centurion after a few week hiatus due to travel and other random excuses.  Always an honor to lead the strong Centurions.


F3 5yr anniversary shin-dig on March 5 at the Charlotte Music Factory.  Sign up online.

Balrog CSAUP event March 12th.  5, 7, 11 mile options.

Chelms & Abacus organizing a fundraising 5k/10k run in honor of their brother Bill.  April 2 @ Romare Bearden Park.

Painstakingly Planned and Perfectly Executed

19 eager centurions posted early and 1 YHC/Q rolled in just in time (5:28 is still early) for a proper start to the end of the week.  Lots of new faces but no FNGs so the disclaimer was absurdly brief, and off we went into the gloom.

The Thang:

  • Brisk mosey to carpark near Carmel Village for SSH, Merkins, IW, and Squats.
  • Mosey to Carmel Village , partner up.  1 guy runs the stairs loop, other guy does merkins, squats, lunges until partner returns.  Other guy runs.  Repeat 3x.  plank.
  • Mosey the long way around shopping center back to CCHS benches for 20x step-ups, 10x decline merkins, 10x dips.  Plank.  Repeat 3x.
  • Mosey to The Deck (or whatever we’ve named the new parking structure.  we need to name that thing if we haven’t already).  Burpee/merkin ladder to 5.  1 burpee at the bottom then run up 3 levels.  4 merkins.  Run down.  2 burpees at the bottom. Run up 3 levels. etc. to 5 burpees at the bottom.  Plank.  Kudos to Frasier for an extra lap and accompanying the 6.
  • Long mosey back to launch site for 5 minutes of mary.  American hammer / russian twist.  Freddie Mercury.  Flutter.  Dolly (expertly performed by me), LBCs.  Done.

Strong work by all today.  Great to see a big turnout and a lot of new faces, particularly given the ominous weather forecast.  Neither snow nor rain nor heat nor gloom of night stays these [centurions] from the swift completion of their appointed rounds.  Or so it seems.  Enjoyed the opportunity to Q such a meticulously planned workout.  Pulp Fiction leads the way next Friday.  [Insert inappropriate gimp joke here]

Modified Mini Murph in the Moonlight

12 men of purpose posted for a pre-labor day, pre-BRR beatdown.

The Thang:

Read the disclaimer and set off from the parking lot on a brisk run to the McMullen Creek trailhead for a modified mini Murph:  40 pull-ups; 50 dips; 100 push ups; 150 squats; mary, plank, etc. for those eager Pax who finished early.

Run back along 51 to Palatine hill for 3 sets of Bermuda Triangle.  Run up said hill, 5 burpees at the summit, run to the courtyard for 10x derkins  & 10x dips, run to the corner/3rd angle for 10x jump squats. Repeat 3x and don’t get lost in the dark.  Plank-o-rama.

Run back to home base for ~3 minutes of mary.  LBCs, Mason/russian twist (aka American Hammer), flutter.  done.

Nice take out by Chelms (I think it was chelms?)

Announcements:  sign up for the Mud Run or Mermaid will stalk you at your residence or place of work; various convergences tomorrow, Monday, and next Friday (due to BRR) – check the schedule.  Keep Ice9’s wife in your thoughts/prayers as she has surgery today.

Strong work from a ready group as usual.  I enjoyed the opportunity to lead!  Be safe & enjoy the holiday weekend.

(Dis)Comfort Zone

At 5:30 a virtual shovel flag was planted, the disclaimer was given, and 18 men of purpose ran off into the foggy gloom.

The Thang:

Jog to the grotto-like entrance for SSH x 20, Merkins x 15, IW x 20, Squats x 20

Jog to the summit of North Face for circuit work.  5 burpees –> benches (10 derkins) –> bottom of North Face (10 merkins) –> top of North Face (5 burpees).  repeat 3x.  plank-o-rama.

Jog to far end of parking lot for 3x partner sprints/exercise.  Partner up, 1 guy runs, 1 guy does exercise:  merkins, squats, dry docks.

Jog to rockpile, grab a lifting rock.  Pass the rock to the guy on your left.  Q inherited Hercules’ (aka lobsta roll) boulder and proceeded to struggle mightily through the first set of curls 10x, overhead press 10x, tricep extension 10x.  Pass the rock to the left and repeat 3x.

Jog to the playground for pull ups 5x, donkey kicks 10x, merkins 10x.  Repeat 3x.

Run back to cars for Mary.  LBCs, Russian twist, Heels to heaven, Flutter, Dolly, LBCs again, … done!

For my maiden Anvil Q I decided not to go too far off the fairway.  Keep it simple, but intense.  Hope the plan worked.  I appreciate the opportunity to lead the always strong Anvil men.  Hope to do it again soon!


– obligatory mud run announcement

– BRR.  Some teams looking for runners.  Register your interest with Turkey Leg.

Nice take out by O’Tannenbaum.

Back to Basics

Christmas has come and gone.  Time to get back to work.  8 punctual pax and one tardy Q posted at Centurion, the gift that keeps on giving, for some post-Christmas pain.  No egg nog was splashed, despite Q’s best efforts.

When the Q arrived at 5:32 due to one too many pushes on the snooze bar and the parking lot construction detour, no pax were in sight.  Thinking it was a Christmas miracle, yours truly was close to turning around and running back home to a warm bed and the expectation that his Q’ing days were over before they started.  Alas, the faithful pax turned up after a self-led warm-up lap and the workout began.

The thang:

  • circle up for sidestraddle hop, imperial walker, squat, and merkins (normal, widearm, diamond.  10x each)
  • run to carmel village.  Partner up. P1 runs the stairs/loop; P2 jump squats until P1 returns. 3x. plank-o-rama.
  • run to Charlotte catholic HS picnic benches for bench-o-rama.  20 step-ups, 15 dips, 10 derkins.  3x.
  • run to Charlotte aquatics.  bearcrawl up to lightpost, 5 merkins at top. Lunge walk down, 5 burpees at the bottom.  3x.
  • run to the (under construction) stadium parking lot.  Sprint to first lightpost, 10 LBCs, sprint to construction vehicles, sprint back to 1st lightpost for 10 more LBCs, then back to start.  3x.  5 burpees on the last rotation.
  • mosey to lower parking lotto finish up with some flutter, dolly, freddie mercury, and LBCs.


  • joe davis run + Unbroken movie event jan 10
  • brain cancer run march 21
  • plug for weekly ritchie run (sunday 6:15am @ freedom park train).

Solid effort by all.  It was cold out there so Q tried to keep the pace up; everyone responded well.  I look forward to leading again in 2015.  Happy new year to all!