Author Archive Semi-Gloss

some old and some new

7 pax came out for some of my original work. 5+ years ago

Mosey to davie

15 – IW Cad

15 – MC cad

10 – Merkin – cad

20 – slow squats


Mosey to davie Park

Partner work – hot lap

Dips – first round

Derkins – second round

LBC’s – third round

Other partner does hot lap


7’s on hill.

Merkins at the bottom

Jump squats at the top


Mosey back to launch

People’s chair

150 air presses


Rock work


Air press

Tricep extension



20 Freddy Mercury’s cad

20 Boone crunch cad

10 Merkins cad

15 dolly cad

20 lbc’s cad

10 merkins oyo


Moleskin – Good group out there today, on a chilly Monday morning.  Saw some people I haven’t seen in many years and some guys that I have not had the chance to meet.  It has probably been 2 years since I have been at that site, the Davie run was long but good.  Not a ton of mumblechatter nor really anyone chatting at all.  It might have been the wind or the fact that it’s April and still cold.  Nevertheless we pushed through and the men are all better for it.  Mall Cop called for the semi-gloss near the bathrooms and it took me back to old times.  I miss the site, I miss the guys that I started with and have fallen out of touch with.  It’s also great to see new guys coming out and pushing themselves.

Nothing much to report.

Donut Run Haiku

Donut run was long
Swampy Hot day upon us
I did backblast yay!

No one wanted the backblast so here you go. Many different routes and miles. Swiper got left a 4:45. Other funny things happened. Show to know.

Semi Bag of Donuts

10 men arrived in a parking lot…they ran whatever route they wanted…they drank coffee.

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So……only 10.

10 Pax made it out this am. Apologies to 51 Counts….pretty sure I’m going to get audited.


Run up Rea to HT

7 IW – CAD
15 Merkin – CAD

Mosey over to colony then to – Summerhill Ridge Road – Long one

Partner up – Run down to the respective ends of the street and back – Partner Derkins – 20 X 3

7’s on Stonecroft Park Drive

Mosey back through Stonecroft to Launch – Stopping for Mary,

hit the launch then do catch me if you can.



Sorry for the delay boys – Been a busy week.

I read through all of the backblast’s and didn’t see any mention of this side of Stonecroft. Apparently we needed to be quiet due to the fact that they had fancy houses. Good running by all, was great to see everyone really pushing to get better. BRR/Marathons/ETC/RAces are in season so we will be doing miles a large amount of the workouts. 3.5 ish today. Good stuff.

Puddin – Thanks for the take out and I tried to Embark as much as a I could yesterday.


Us Vs. the Gladiators

Brisk President’s day morn and 12 pax decided to not let me go back to bed.

Items that we did.

Mosey to carmel middle

Iw – 20 CAD
Merkin – 15 CAD
Mountain climbers 20 CAD

Mosey to track
4 corners.
3 rounds
Merkin 5 each corner
Cdd 10 each corner
Lbc’s 15 each corner

Mosey up to top
Partner rock work
One partner runs while other does
100 curls
100 overhead press
100 triceps extension
Mosey to front of school
Triple nickel on the front parking lot – merkin and squats
Bench work
Dips – 20 CAD
Derkins – 20 OYO
Dips – 10 CAD

Mosey back to launch

Mary –
Boone crunch – 20 CAD each leg
Merkins – 10 CAD
DMerkins – 20 CAD –
Flutters – 15-20 CAD
Merkins till failure


Was curious how many guys would be out this am considering that it was presidents day, I was leading and it was a bit chilly. Regardless we had 12 strong pax out. I got up this am around 4 to write my weinke for the first time in 4 years #yahtzee, even went out there early to get a lay of the land and make sure the rocks were still there behind the school. Apparently there is another workout called ——- Gladiator (can’t remember) and the guy must have thought I was going to run off with his weights because he followed me out.

Kirk showed up in a goalie outfit so there’s that. Thankful for Steinbrenner for the time keeper award. Silent Bob made me think about the Gladiator show on USA back in the day when the contestants would try and make it through the obstacle course. The pay to play folks didn’t have that much stuff but it was intimidating especially with the Techno music blaring.

Every guy out there was really pushing themselves and it was great to see. Got to see some new faces and some guys I haven’t seen in a while. DMZ is always a great workout and AO.

Also don’t ask Runstopper to do Mary, he turns everything into Merkins. My arms hurt.


The weatherman is ALWAYS wrong

9 PAX showed up for something bad but what they got was……..a bad workout.

Here is the explanation of what was accomplished
Mosey over to Edenbridge LN for COP

15 IW – CAD
15 Merkin – CAD
15 MC – CAD

Partner up
1 run Edenbridge the other runs Rea Forest to Windyrush – meet up 20 partner Derkins
Run back squats.
30 Boone Crunches – Yes that’s right

7’s on the hill of Rea Forest – Merkins at the bottom and LBC’s at the top

Native American Run back to launch
10 Merkins – CAD
20 Freddy Merc’s CAD
9 Merkins – CAD
20 Boone Crunches – CAD

Mosey to the track
Partner – Catch me if you can with 10 merkins


Took the Q over from Spackler who is DR for work. Which was convenient considering last night there was a 85% chance of rain. Once again the weatherman nails it.
Decided to dig deep in to my old workouts at Hydra and did something very similar to the last time which makes it unoriginal and I’m okay with that. Once you have been doing f3 for 4+ years you shoot from the hip and you’re pretty good at it.
Kirk texted me that he was coming in hot and didn’t disappoint. Then told me that he had Authentic Korean last night which could only end poorly with the Kim Chi (Sp?). Gummy ran in and apparently wanted a medal for it. We get it you are training for the BRR or something and you need to run. He also questioned my workout and really everything I did which is fair because I did the same to him last week #whatcomesaroundgoesaround.
Lazyboy was out there, haven’t seen him in a while since I gave up Site q at Death Valley, he was quiet today….probably because Gummy was talking so much, THANKS FOR THE TAKE OUT. Ironsides – Great to see you man and glad that you are healing up. Puddin was a little upset with me on the 7’s and kept complaining that it was too far. I’m doing that for both of us….trust me. Jet Fuel is lighting it up. I couldn’t keep up with him….tried but couldn’t. Marge has gotten insanely too fast. Him and Kirk were leading on both 7’s and partner work. No way I was keeping up with them. Hopper and I have been seeing each other at the Y, we usually nod and then I pretend to wail on my pecks but really just grab water too much.

The passing of the torch – Delayed BB

10 Men came out to a end of year celebration – Sorry for the delay on this but I completely forgot, you give up the Site q duties and everything falls apart.

It’s been a week so I can hardly remember everything so please forgive me.

The Thang

Run to Rose Cliff – 11’s on the hill. DD’s at the bottom and LBC’s at the top.

Mosey back to the Launch – Partner work

One partner does called exercise with Block while the other runs to ball fields – 30 Sup-pines, 20 Dips, 10 derkins



Moley skinny

Wow took me an entire week to write this. Hannibal gave me crap today about this and I completely forgot. So here goes.

There wasn’t a ton of mumblechatter out there this am. Might be because it was at the end of the year and the usually suspects were in the FS still snoozing. It could also be they knew that might workout wasn’t going to be of the caliber they were looking for during this time of the year. Still with the other sites posting low numbers I took solace in knowing that it might not be me.

When we jogged down to Rose Cliff and the call for 11’s was made there was a lot of complaining and I know right then that this was the correct call. So many people passed me it was hard to keep up. Marge and Swiper were crushing it as usual. Hannibal in his consistent way proceeded to lap me several times but at the partner work complained so I will only give half credit. Smokey was literally flying through the workout so that wasn’t happening. Salt Lick and Jet fuel were hard to keep up with, always great to see both of them out. Puddin, your my boy blue great running with you and Good hands as always.

It’s the end of another era at Death Valley. We have done a ton of things in the 5+ years that this site has been around. It’s moved twice before landing at South Charlotte Middle school. There have been site Q’s that have come and gone and left their mark upon it. The only time I see Stage Coach is at the Y when I am too cold to go outside and workout. With Smokey and Dollywood at the helm I see them growing in F3 and putting their own stamp on this site. It continues to pull in great guys and awesome workouts. In addition the Chatter level is always expert in the gloom of this AO, I guess that will always be the same. I am very happy to have found two great guys to pick up the torch and lead this site to it’s next season.

Joe Davis Run — Looks snowy out there boys.

Dryuary in full effect. Google if need be.

SG out

Uncharted territory and too much steak

13 pax decided to come to Death Valley this am. To witness greatness.

15 IW – CAD
15 SSH – CAD
10 Merkins – CAD

Mosey down to Alexis neighborhood
Partner up
One partner runs down wycomb another runs wyman. Meet in the middle.
Round 1
Hand slap merkins – 20
Round 2
100 cdd’s
Round 3
Lbc’s – 100

11’s on the hill off Wyman – Squats at the top and Merkins at the bottom

Mosey back to Launch
wind sprints –

Mosey to Ball park – Partner work again – 3 ish rounds
1. Supine pull ups
2. Derkins
3. Dips

Mosey up to top
15 Merkins – CAD
30 Boone Crunch – CAD


I knew that it was going to be bad this morning as I gorged myself last night on steak and wine and well…… a lot of each and knew that it was going to be a struggle to rally and function for my q this morning. normally on days like this I just fade away and don’t come but I have responsibilities so here we are. To my memory I can’t remember us every going into this neighborhood so I decided to try something different. It was great an seemed to work out well for us, of course I was getting lapped by basically everyone so that made me feel special.
After the partner work I knew we needed to do some more running so the 11’s were called. Butter is very angry and thought that I was going to move them to 7’s. I pushed through not without almost having the merlot spill.
It was great seeing everyone out there. Regulars some new guys who have become regulars. It was great seeing Stumphugger, haven’t seen you in a while brother and great catching up. don’t be a stranger.

Annoucements – F3 Soccer – November 19th – Body bag has the details, connect with him and he will fill you in. We need some guys to sign up to fill a team.

Butter is angry about back blasts.

A little late on the back blast and Butter is getting upset.

4ish pax decided to join for me out the hinterlands for a little yogging and merkins. Since this is a few days late I will probably forget most of it.

Mosey around the field and COP at the BBall courts

15 IW – CAD
15 Merkin – CAD

The thing with which we did.

Jog out of the AO and headed over to ELM to Bonnie Briar Cir.
Partner up. one runs one way the other the other (its a play on words).
15 Hand slap merkins
15 Derkins at the start
Second round
50 total LBC’s
15 Derkins

Mosey over to Hemingford Ct.
11’s Jump squats at the top and Merkins at the bottom

Mosey back to the AO.
Rock work –
Curls – 15 CAD
rotate – Presses 15 CAD
Rotate – Curls 15 CAD
Rotate – Presses 15 CAD

PArtner runs
250 Curls while other partner runs to the curve on the track.
150 Presses while other partner runs to the curve on the track.

Mosey –
Peoples chair
100 Arm Presses


Little late on the this. Buttermaker texted me today to voice his frustration. Apparently he gets all excited about Twitter and now is freaking out about back blasts. Too much to share. Brought out the whole gang for this one. A whopping four guys showed up, Alf was a little upset that I was leading and well, pretty sure I let him down. He is so angry now that he is in Management. I remember when we was laid back……well….more laid back than he is now. You’ve change man….

Bounce is always there to say awkward things and well be awkward. He was pushing me to make Alf and Butter do some weird exercises.

Dear Abby came running up, dude still did 4+ miles on his own. Strong work.

Last comment was butter “dude we did 4, I didn’t think it was going to be that hard”. Thanks man. Great being friends with you.

Southern Discomfort sign ups. I won’t be doing but I’m sure there will be some people out there so ISI and such.


Are we doing miles or what

24 Pax showed up for a VERY muggy morning.

Here is what the weinke told me to do.

20 MERKINS – CAD Rapid
30 LBC’s – CAD Rapid
15 Merkins – CAD Rapid
20 IW – semi-rapid (pun intended)

Mosey over to Rain tree.
Windbluff 11’s…….7’s
Merkins at the bottom Squats at the top

Ole Jack Webb – up to 6 merkins and then back down

Mosey back

AYG Rising Meadows
Swiper mary – Something
Heels to Heaven – 20 CAD

AYG to School

Merkins – 20 CAD
Boone Crunch – invented here. – 20 CAD each leg
Merkins – 20 OYO
10 LBC’s – CAD – Alf slow.


Breakdown of what happened – AKA Moleskin

so I got texts last night some asking for miles some asking for no running. The no running people didn’t show up nor did the running people so I decided to do a little bit of both. A mountain of mumble chatter this am mainly by Swiper and Alf who were commenting on the speed by which I was counting. Look guys we have a lot of things to cover, if you ain’t first you’re last.
During the mosey in Rain tree there was some comments about me trying to keep up with the “fast guys” at the front which would end up biting me in the rear later. Once we got to Windbluff I made the call for 11’s which in my head sounded like a great time but in practice it was not. Audible that after I got some dirty looks from a few guys who were not pleased with me.
Decided to do the Jack Web at the top of Windbluff which would have been great but completely forgot the count.
Lastly when running back I felt that I was holding back the #runners so I let them run fast. Square Root continues to be at the front every time along with the usual suspects.
Strawberry and PopTart (brothers from another Motha) flew past me with amazing speed as did Deep Dish and several others who will go nameless as I was too gassed to even think. Fireman Ed came smoking past me and explained that he likes to save up energy for the end.

Welcome FNG’s Blue Hose (mom brought him out) and Benny Hill (Lex Luthor brought him).

Thanks for Swiper for taking us out.

Our Brother from #F3ISOTOPE – Olive was there sharing the story of the toy drive this fall/winter in remembrance of his daughter. There are also some shirts for sale and they will be putting together a link and order forms. I have nominated Hairball to handle this for Area 51. Link below. Prayers for Olive and his family.

Calling All Pax – Need High Impact Men and Women to Help Make a Difference and Keep a Spirit Alive. Operation Sweet Tooth!

F3 Golf – Sign up and support expansion efforts throughout the US and beyond.