Author Archive tagalong

Centurion: The Patriot Way

15 PAX for this week’s episode of Centurion.

“The Patriot Way” isn’t a new philosophy. With 16 consecutive winning seasons and less than 48 hours between the franchise and a 5th Super Bowl victory, it has come to define everything about the New England Patriots’ excellence in the 21st century. Many of these same ideologies and successes hold true for the Centurion franchise…. excellence, perseverance, and cheating scandals. Swiper was auditing reps left and right but its hard when youre out front the whole time!

The usual suspects committed to attending the workout and then didnt – Chelms and Udder… and a few of the usual suspects who did attend were crushing the workout and led the whole time… Lorax, Mermaid, Brilleux, and Swiper.


No FNGs. No suing. No modifying for comfort.


Run a lap around Wells Fargo and back to the newly constructed fence around the picnic tables. No circle up… butt kicks, high knees, lateral shuffles, backwards run… and plank at the bottom of the deck.

Last part of the warm-up is the run the short ramps all the way to the top and plank.


Station #1:  Top of Parking Deck

  • Round 1:
    • Stairway 1:  Bobby Hurley’s x 20
    • Middle Stairway: Burpees x 10
    • Stairway 3: Bobby Hurley’s x 20
    • Run down the stairs and repeat along the ground level and run back up Stairway 1 – mary waiting for the six.
  • Round 2:
    • Stairway 1:  Donkey Kicks x 20
    • Middle Stairway: Burpees x 10
    • Stairway 3: Donkey Kicks x 20
    • Run down the stairs and repeat along the ground level and run back up Stairway 1 – mary waiting for the six.

Line up against the far wall with 22 parking lines ahead. 1 Centurion Burpee at each line (aka flying squirrel) – run down middle stairs and plank.

Station #2: Bottom of the Deck

Stair Suicide Run with 15 BH’s at the bottom each time

  • Level 2: Merkins x 30
  • Level 3: Merkins x 20
  • Level 4: Merkins x 10
  • Run back up stairs and down the short ramps – form 5 groups of 3

Station #3: Grinder x 5 sets

  • P1: Supine Pull-ups
  • P2: C. Dry Docks
  • P3: Runner/Timer
  • Sit-ups: P1 counts, P2 max full sit up reps in 60 seconds
    • Flapjack

Station #4:  Bear Crawl/Lunge Walk/Bear Crawl

We got in our 1-minute of Elbow Plank for the Swole Challenge that started this morning – then ran out of time so only one section of Lunge Walk completed.

Overall, we logged 2+ miles but my watch got paused early on so mileage isnt accurate.

#CountORama / #NameORama 

15 PAX & zero FNG


  1. Escargot is raising money to purchase and ship a storage building for a Nicaragua organization that he has partnered with – need about $30k and so far about 20% there. Reach out to him on Slack for the link and more information.
  2. Joe Davis Run – today is the last day for a $5 discount
  3. Per Mermaid, today was the best Centurion Q of the month – i take that honor very seriously. Reach out to Mermaid if you haven’t Q’d Centurion – its a great site with a bunch of really fast pax… and he will come to your site and make you wish you didn’t ask him, but lay down a workout to make everyone better!!
  4. Go Pats!

– Tagalong 

Rebel Yell Polar Plunge

16 PAX for a frigid RY Bootcamp.  Will someone please donate a sweatshirt, hat and some gloves to Chunder.


Wear gloves.. we will be on the frozen pavement quite a bit.  Chunder ignores.


We start 30 seconds early to keep warm and run circles around the car waiting for Mr. Reliable aka The Toy Collector aka Escobar…. and he’s a no show so we Mosey on.   Circling up and standing in place didnt seem like a great way to stay warm, so we aimlessly ran around and performed called out exercises…..

  1. forward & backward arm circles
  2. high knees
  3. butt kicks
  4. shuffle right and then left

Then we circled up for some quick SSH, Carolina DD, Mountain Climbers, Merkins, and last, more Mt. Climbers


Station #1:  Movie Theater Parking Lot (Grab a Partner)

  • Round 1:
    • P1:  Run to the end of parking lanes
    • P2: Perform 2 Burpees at each parking stall until P1 returns
  • Round 2:
    • P1:  Run to the end of parking lanes
    • P2: Perform 3 Jump Squats at each parking stall until P1 returns

Various plank positions in between each round – no rest

I was thankful that Doc was quick to mention this was a baby version of what Mary Kay did last week…. and then continued to complain about how this was sooo much easier than last week!

Station #2: The Fountain

Grab a different Partner, but only for purposes of splitting the group in half

  • Exercise 1: Dips x 25
    • Run a lap around both buildings
  • Exercise 2: Derkins x 25
    • Run a lap around both buildings
  • Exercise 3: Box Jumps x 25
    • Run a lap around both buildings
  • Exercise 4: Low Squats x 25
    • Run a lap around both buildings
  • Exercise 5:  Get with your partner and complete Exercises 1-4 with no laps

Station #3: 1-Minute Max Reps

  • Merkins: P1 counts, P2 max merkin reps in 60 seconds
    • Flapjack
  • Sit-ups: P1 counts, P2 max full sit up reps in 60 seconds
    • Flapjack

It was determined that everyone cheated in some capacity so no winner was declared. Everyone does 5 Burpees on their own.

Station #4:  Balls to the Wall, Bear Crawl up grassy Hill, Crawl-Bear down, Back into Balls to the Wall

This was one of those ideas that sounded good while I sat on the couch and thought about what to do at the end of a workout.   Bucky gave the group a fair warning that the grass would be flooded.  Only 50% of the group listened and I was not one of them.    I proceeded to step in ankle deep slushy water, then bear crawl up a frozen wet hill, and ultimately slid back down.   Awful idea and a terrible way to end.   Bad move all around.

Overall, we logged 2.25 miles and stayed fairly warm for 43 minutes of the workout.

#CountORama / #NameORama 

16 PAX & zero FNG


  1. Cooter (leg tumor) and Huggy Bear (brain tumor) both have their surgeries on Tuesday 12/11 – please reach out to them to let them know you’re thinking about those guys next week.
  2. Rebel Yell is looking for Q’s.  Reach out to Mary Kay and War Eagle.  They take $15 via Paypal. For charity of course

– Tagalong 

Kegs & Legs

20 PAX for this week’s much anticipated (self provided feedback) episode of Bagpipe aka The Oatmeal Slayer…


We will be running with empty beer kegs. Be careful.


Count off in 4’s and remember your number.   Only 2/3 of the Pax remembered their number, obviously.   Your number now assigns you to a team and each team has a keg that will stay with them for the remainder of the workout.   Circle up in the COT parking lot, as running with steel drums before performing at least one set of SSH would not be advisable.

  1. SSH x 20
  2. Carolina DD x 15
  3. Merks x 15
  4. FWD Baby Arm Circles x ?
  5. BKWD Baby Arm Circles x ?
  6. Low Slow Squats x 15


Station #1: OC Parking Lot (5 man Grinder)

  • Round 1: Carolina DD at one end of the parking lot & Merkins at the other end
    • Keg Runner:  3 burpees at each parking line (9 reps total)
  • Round 2:  Mountain Climbers at near end & FWD Lunges at other end
    • Keg Runner:  3 overhead squats at each parking line (9 reps total)
  • Round 3:  Alternating high arm/leg planks at near end & Lateral elbow plank w/ arm/leg extension at other end
    • Keg Runner:  3 Clean & Jerks (9 reps total)

Various plank positions in between each round – no rest

Station #2: The 4-Corner Fountain

Grab your Kegs and Burpee Indian run (Keg stays at the front of the line) to the fountain area… Kirby provides the following instructions and were off:

  • Corner 1: Keg Curls x 25
    • Run to the building and back for next corner exercises
  • Corner 2: Dips x 25
    • Run to the building and back for next corner exercises
  • Corner 3: Box Jumps x 25
    • Run to the building and back for next corner exercises
  • Corner 4: Derkins x 25
    • Run to the building and back for next corner exercises

Out of Time

Burpee Indian Run back to COT 1 minute late and we are done.


Overall, we logged a few steps over 1.7 miles.

Another Keg workout, and another morning of botched instructions by the Q.   Live and learn, but I believe everyone enjoyed the mix-up of our traditional Tuesday.   My chest and shoulders are super sore as a good sign of muscle confusion.

War Eagle on Q next week!

#CountORama / #NameORama 

20 PAX & zero FNG


  1. Didnt get any as Thin Mint was our recorder
  2. Bagpipe is always looking for Q’s – submit your application to Kirby today!
  3. We will be open on 12/11 (War Eagle) and 12/18 (Bucky) and then closed the remainder of the year until January 8.

– Tagalong 

4LEX: Bagpipe Backblast

14 PAX gathered for the Lex Luthor modified AMRAP… most of us were overdressed for the 42 degree temps.   There was a lot of complaining about sore Crane relay legs and Packers fumbles. Obviously the Red Sox and Patriots won, so there were little comments there. Kirby said he looked like a baby giraffe walking down the stairs this weekend and the look continues into Tuesday morning!

2.7 miles covered and here is what we did:

One of the 30 Ballantyne ponds was our loop with two stations at either end of the approx .25 mile track… We repeated each station 3 times, with various Mary called waiting on the six – some of my reps may be off, but here is what I remember……

  • Station 1: 15 Burpees – Station 2: 20 Merkins
  • Station 1: 20 Diamond Merks – Station 2: 25 Single Leg Lunges
  • Station 1: 30 Carolina Dry Docks – Station 2: 30 Squats

Time is called multiple times by a nervous Market Timer and we meet back at COT. Lex, thanks for the Q and for the takeout prayer!!

There were a few announcements but they are on Frasier’s phone… Brat might have said that Swift is meeting at a different location next week (check with him) and Kirby mentioned the Christmas Party but had zero supporting details.

Swift (20 PAX) + Bagpipe (23 PAX) = Kirby

Bagpipe welcomed their newest co-site Q, Mr. Kirby – now officially in charge of Recruiting and Retention.  This morning’s workout started and ended as expected…. there was an overly wordy disclaimer, followed up by a confusing single exercise warm-up and a mix of several partner exercises, none of which required a partner.   Then we ran to CVS and back.

And at the end of the day, we all logged 2.5 miles, a solid merkin and dip burn and a few good laughs.

We have no idea what Swift did, but all 20 PAX arrived back at the Vine shirtless.


  • Cheddar had his baby and is now consistently getting 2-3 hours of sleep a night
  • Welcome FNG Valderamma (aka Greg S.)
  • Check out the GoFundMe link on Slack to help F3CapeFear with monetary donations post Hurricane Florence
  • Bucky on Q next week for Bagpipe
  • Pats sign Josh Gordon – look for multiple TDs this Sunday night against Detroit

Big Thangs @ The Big House

9 PAX for this week’s episode of The Big House, logging 2.5 miles and a few other exercises…


Yes. Very Brief (vet crowd)


Mosey to Main Street and loop back around baseball field #1, circle up and run through the following exercises IC:

  1. SSH x 20
  2. Wind Mills x 15
  3. Merks x 15
  4. Low Slow Squats x 15


Station #1: 4-Corners Around Concrete Planters

Run a box always facing the football field (forward run, shuffle to the left, backward run, shuffle to the right) – stopping at each corner for the following exercises:

  • Round 1: 5 Burpees
  • Round 2: 10 HR Merkins
  • Round 3: 15 Jump Squats (maybe Bobby Hurley’s)

Various plank positions in between each round – no rest

Station #2: The Dugout

Grab a seat against against the dugout wall – get low enough so your fingertips touch the ground for a 20 second hold. From this seated position, it was explained that we will BearCrawl to the first planter, CrawlBear back to the Dugout wall and move right into a Balls-to-the-Wall position for another 20 second hold – this was repeated 4 times and it HURT.

Station #3: Planter Boxes

4 Exercises were given and 10 reps of each were requested – once complete, run a double leg suicide in the parking lot and plank for the six.

  • Exercise 1:  Incline Merkin w/ a Box Jump
  • Exercise 2:  Alternating Top Taps (Agility Stairs)
  • Exercise 3:  Single Leg Squat w/ arm assist
  • Exercise 4:  Dips into American Hammer

End with a brief set of Mary to catch our breath

Sub 15 minutes remaining:  Divide into two lines and Burpee Indian-Run (last guy completes a Burpee and sprints to the front – repeat) the long lap around all of the baseball fields (2 laps here) – with speed.

Quick Mary rotation at launch and time is called.

Overall, we logged a few steps over 2.5 miles.

I used to have The Big House on my regular schedule and miss seeing a lot of these guys (splitting morning workout schedules with your wife isnt always easy!).  But obviously a great AO and a better group of regulars here – Private Benjamin and D-Fire run a consistent AO with a loyal following – well done fellas and thanks for the invite!

As expected,  Chunder was up front for most of the workout, and then chundered.  Happy Meal was too far ahead of me so I didn’t catch much of him, but did hear a lot of complaining out of either him or Hops (probably Hops) on the Balls to The Wall exercises – grunting means you are trying harder.  Tool Bag was my sleeper pick this morning as he was barefoot 5 minutes into the workout.  Apparently peeing next a tree while standing in a ant hill requires you to dance around and amke weird noises while taking off your socks and shoes.  Just when things were not looking great for his morning, he impressively ran the entire workout barefoot with minimal complaining – acorn covered sidewalks and all! ShrinkWrap was at a disadvantage given the fact he didnt wear his wrist guard for an injury that he’s been nursing for close to a year.  But he did successfully modify an impressive 90% of the exercises into half lunges and pulsating merkins. SideCar has been putting in some solid Monday work – definitely a BH regular.   Solid work this morning my man and looking forward to seeing you around SOB/A51 more and more.   Chopper was our only respect this morning and much respect is deserved! Not only did he find us 5 minutes into the workout after a solo pre-run, but the man is a machine.

Thin Mint on Q next week! Should be an easy one…

#CountORama / #NameORama 

9 PAX & zero FNG


  1. Cheddar had a baby girl!
  2. Sign up for the Crane Relay (Frasier and Thin Mint are running point here)
  3. BRR was this past weekend – nice work team Free Range
  4. Great Wolf Lodge still has rooms under the F3 block – reach out to MT
  5. Paint Ball was cancelled – A51 waved the white flag
  6. A few other things were mumbled

– Tagalong 

The Rebel Yella

The Rebel Yell was a battle cry used by Confederate soldiers during the American Civil War. Confederate soldiers used the yell during charges to intimidate the enemy and boost their own morale, although the yell had many other uses.

We are not an intimidating group of men, so here is what we did instead:

18 PAX for this week’s episode of Rebel Yell, logging 3.01 miles and a few other exercises…




High 40°’s with a tropical breeze (compared to 11°)


Mosey to the HT parking lot, circle up and run through the following exercises IC:

  1. SSH x 21
  2. Cherry Pickers x 10
  3. Diamond merks x 10
  4. Regular merks x 10
  5. Wide Arm merks x 10
  6. Low Slow Squats x 10


Location #1: HT Parking Lot (same as warm-up)

Parking line suicide:

  1. Line up abreast staring down at 9 parking lines ahead
  2. Touch each line in a traditional suicide race (Doc obviously wins, but only logged 2.97 miles, interesting)
  3. 5 HR merkins + 5 two-hand slap jump squats each time you reach the starting line
  4. Google Earth’s ruler tool tells me this is a 1-mile run (felt a lot longer so we cut it short at the 15 minute mark)

Wait for the six, 2 sets of:  Bear crawl to Line #1, lunge walk back to the start

Location #2: Fountain

Grab a partner – P1 runs the full lap (approx. 70-80 seconds each Round) around both buildings, while P2 gets AMRAP of the following exercises, flapjack each round:

  • Round 1:  Box jumps (or step ups)
  • Round 2:  Dips
  • Round 3:  Agility Stairs (or toe taps)
  • Round 4:  Chair squats, arms above head

Plank up and roll right into 10 x 6-count incline merkins (Freyley’s was the only one to do these correctly, surprising I know – but i think they should have been 8-counts) – turn around 10 reps of 6-count decline merks.

10 minutes remaining:  Run through the 4 rounds above, but with a half lap around the 1st building.

Quick plank rotation and a jailbreak back to home-base for 10 merkins and 10 squats OYO.

Time is called a few seconds late and its a wrap.


Overall, we logged a few steps over 3 miles.

There was a lot of complaining about this so-called 10 minute hairburner at the Maul thanks to MT. But that quickly was muted and we went to work – really good work by everyone and glad to see Yogi from SC make regular appearances on his work trips. The Teddy and Mary-Kay duo are back on track after a battle with the swine flu. Glad to meet Brisket today – part of the meat and three, and a fellow Park Crossing resident. No Show finally showed to a workout after a holiday hiatus. War Eagle was extra smiley, Roll Tide – get ready for his VQ at Bagpipe on Tuesday (1/30).    Olaf thawed out from his 11° FNG post and put in some strong work, glad to have you out there my man.

Billy Goat on Q next week!

#CountORama / #NameORama 

18 PAX & zero FNG


  1. This Saturday (1/13):  Convergence @ DaVinci for a 2-year anniversary party, 6:30 – 7:30 with ChickFilA afterwards.  *Stonehenge AO will be closed.
  2. Brolympics is on the horizon – Saturday (2/24)
  3. SOB’s 2nd Anniversary on Tuesday (1/16) @ Bagpipe – Mr. Haggis on Q. SWIFT may be closed, check with Bratwurst.

– Tagalong 

Light Running @ Bagpipe

Light Running was announced and the PAX all cheered

19 PAX for this week’s episode of Bagpipe (16 PAX opted for SWIFT).




40° and perfect (tomorrow will be mid 20’s)


Mosey to the OC parking lot, circle up and run through the following exercises IC:

  1. SSH x 20
  2. Windmill x 20
  3. Low Slow Squats x 20
  4. Mountain Climbers x 20
  5. Merkins x 20


Location #1: OC Parking Lot (same as warm-up)

Parking lot line work:

  1. FWD Bear Crawl to 1st line, BK Bear Crawl to 2nd line, FWD lunge to 3rd line, BK lunge to hedges — sprint back to start and plank for the six
  2. FWD run to 1st line (10 Jump Squats), BK run to 2nd line (10 Jump Squats), Hop on Rt. foot to 3rd line (10 Jump Squats), Hop on Lt. foot to hedges — sprint back to start and plank
  3. Repeat #1 and #2 / Brief Mary while we wait for six

Recover and mosey to the 4-corner fountain

Location #2: 4-Corner Fountain

Split up into 4 even groups – 5 PAX per corner…  we completed 3 sets of the circuit, rotating CLOCKWISE

  • Station 1:  Derkins x 20
  • Station 2:  Box Jumps x 20
  • Station 3:  Incline Merkins x 20
  • Station 4:  Dips x 20

Everyone finished at the same time, so no rest given, and we were off to the fitness trail pond.

Slow down for roughly 30 yards of lunges to let the group condense

Location #3:  Large Hotel Pond (Final Stop)

  1. Grab a chair or wall space for ‘Clock Merkins’ (credit given to Carmen San Diego for making this one up):
  • Incline Merkins x 5
  • Right arm elevated Merkins x 5
  • Derkins x 5
  • Left arm elevated Merkins x 5

2. Run to 2nd brick wall for 10 box jumps (over and back = 1)

3. Run the full loop around the pond back to brick wall #1 and repeat for a total of 3 sets

Overall, we logged 2.4 miles.

irby is always good for cheesy tire jokes and putting in some hard work, while modifying every exercise.   Frehley’s Comet (LIFO) pulls in last minute, runs over my sweatshirt in the parking and then gives us the Irish goodbye.  Champagne and Cheddar skipped their SWIFT workout to hang with us, hope you enjoyed it fellas. Shrink Wrap got his permission slip signed by the M to skip Burn Bootcamp and come workout with the guys (Morning After is a Burn regular as well).  Market Timer, that’s it. No way Fredo is 51, he’s lying.  Loogie and Patent Pending were busy nursing their elder injuries and swapping their favorite christmas dinner recipes. Fire Hazard and Wingman led the charge this morning, per usual when Doc sleeps in.   Carmen San Diego made the mistake of forgetting his gloves, so we quickly modified to bearcrawls followed up with backward bearcrawls… Billy Goat had an extra pair in his car and generously offered to go get them, but yet came back with no gloves, nice! Good to see Paw Patrol and Boo Boo out this morning – don’t get the chance to workout with them often and honestly can’t tell you much this about their efforts as i was struggling most of the time.

Thanks to Paper Jam for the take-out, always a good message to start my day with!  Bucky on Q next week!

#CountORama / #NameORama 

35 PAX & zero FNG

  • 16 SWIFT
  • 19 BAGPIPE


  1. Thursday (12/14):  Convergence @ Independence Park in support of Bout Time and his family.  Clown cars leaving from the Vine and Calvary Church @ 4:45am.  *Meathead AO will be closed.
  2. SEARCH & RESCUE Team led by Paper Jam, Strange Brew, Atlas and Commish – reach out to these guys for support, advice or for someone simply to talk with – we don’t go through life, work, F3 alone – get connected.
  3. Thin Mint confirmed 76 PAX for the SOB Christmas party this Saturday (12/16) in Waxhaw.
  4. Sign up for the Joe Davis run…  January 6, 2018 @ 8am (Fort Mill, SC)


– Tagalong 

Frog in a Well or Paula Abdul?


Yes: I care about your well-being but not enough to sue me


37° and brisk – gloves and hats were present


Run in a rectangle and then form a circle for the following exercises:

  1. SSH (Kirby does what appears to be a modified windmill)
  2. Windmills (Kirby now does a few SSH and then back to a modified windmill)
  3. Low Slow Squats
  4. Merkins

… and we were off to the MurderHorn


Part #1:  7 (maybe 8) street lights exist down the hill towards the playground area.   We did a Paula Abdul run with 10 Tagalong Burpees (10 jump squats, then 10 HR Merkins to save on the back pain) at each light moving forward and 10 Carolina Dry Docks on the reverse.

#FakeNews  I stole the Paula Abdul style workout from ThinMint (who probably stole it from someone else – he blamed HeartBreaker) but have now realized the lyrics of the song are I TAKE 2 STEPS FORWARD and 2 STEPS BACK – this leads to no progress.

Google tells me:  “Two steps forward one step back…” is a catchphrase reflecting on an anecdote about a frog trying to climb out of a water well; for every two steps the frog climbs, it falls back by one step, making its progress arduous.                the workout was very arduous (had to google this one too)

Part #2:  2 sets with a partner for the following: 10 assisted pull-ups / 10 handslap merkins / 20 dips / 20 derkins


Waiting for the six – Abs with the pet Dr.

Part #3

Back down mudderhorn, 10 jump squats and 10 HR Merkins (modify to 10 Dry Docks if needed) stopping at every light to the top

Final exercises:  10 yard forward bear crawl to a 25 yard sprint, into a 25 yard backward run, ending the loop with a 10 yard backward bear crawl – rinse and repeat x3 sets.   10 modified burpees OYO to kill the last minute.

However many steps Forward or Backward it is we ended up with the following stats for the workout:

170 Squats / 210 Merkins & Derkins / 50 Dry Docks / 20 Pull-Ups (assisted) / 40 Dips & 2.4 Miles

#CountORama / #NameORama 

21 PAX, including 4 Respects & 0 FNGs


  1. SOB Christmas Party:  reach out to ThinMint or read this:
  2. Joe Davis Run for Recovery (January 6th):
  3. STRAWBERRY on Q at Rebel Yell next week!

– Tagalong 

Tagalong Burpees @ The Big House


Yes – more detailed than usual due to venturing off site.


65° beautiful morning


Mosey down Main Street and circle up behind the Barber Shop to run through the following exercises:

  1. Plank and wait for the six – roll right into slow merkins x 10
  2. Forward arm circles (Sun Gods) x 10
  3. Backward arm circles (Moon something, dancer?) x 10
  4. Low slow squats x 10

… and we were off – quick stop at Johnston Drive and Childers Lane for brief instructions


Starting at Childers Lane, there are 5 cross-streets ending at the Belle Johnston Community Center. Exercises are to be performed at each cross street, with each running length totaling 0.50 miles

Round #1 (running the length of Johnston Drive heading towards the Community Center):   Tagalong Burpees x 10 @ each of the 5 cross-streets = 50 total (this is my newly adopted modification to burpee overload) – 10 HR Merkins + 10 deep jump squats  –Toolbag was very confused, but this is not uncommon, he shrugged it off and followed suit.

Waiting for the six – FWD Bear Crawl to center parking lot island, BK Bear Crawl to start… and repeat.

Round #2 (running the length of Johnston Drive heading back towards Main Street):   10 Carolina Dry Docks + 10 walking lunge (5 each leg)

Waiting for the six – Curb dips x 25, civilian count.

Round #3 (running the first 3 cross-streets and turn back to the start – keeping all of the PAX together on this final round):   Repeat Round #1 exercises on the way out & Round 2 exercises on the way back – modification was given to turn around at cross-street 1 or 2, depending on speed… the goal was to finish as a group and we followed instructions!

Final exercise:  Grab a section of the low wall or opposite curb… clock merkins (introduced by Mr. C. Diego) – 5 reps at each position:

  1. Incline merkins, two hands on the wall
  2. rotate clockwise, left hand on the wall, right hand on the pavement – 5 more merkins
  3. derkins, feet on the wall, hands on the pavement
  4.  right hand on the wall, left hand on the pavement – 5 final merkins

Get 3 sets of the above and run back to launch for a 3 minutes of Mary.

Everyone finished at the same time and we got a few seated AB reps in to “rest”, reps of 20 were requested from Private Benjamin, Shrink Wrap, and Carmen San Diego… Carmen only did 10 for some reason, but his cadence is much improved from a successful VQ earlier this month.

Overall, we logged 2.35 miles. Speedbag was a no show due to some sleeping difficulties and other reasons not to be disclosed – but I am sure he will tell someone he was there.

Thanks to Private Benjamin and Dumpster Fire for the invitation. I figured No Show is nursing an injury since he was mid-pack, hope you feel better my man – I know a good PT if needed!  First time working out with Patient Zero, Scratch & Win, Lewinsky and Hot Stone… really glad you guys came out and enjoyed hearing Hot Stone‘s story and how Scratch & Win and Lewinsky motivated the group to keep moving.

#CountORama / #NameORama 

12 PAX & zero FNGs


  1. 5k/10k Isabella Santos Foundation Fun Run – $30 sign-up SEPTEMBER 30th – workout at Stonehenge, grab a bagel/coffee and walk over to run or support our F3 PAX.
  2. FNG Hot Stone has volunteered to give complimentary massages at the Isabella Santos race this Saturday – be sure to check him out and welcome him to F3.
  3. October 7th 2017: Susan G. Komen Race for the Cure 5K (Uptown Charlotte, NC) hosted by F3 Nation A51’s UnionCo Region partnering with Heather’s Heroes


– Tagalong