Author Archive Thin Mint

Leg Day at Bagpipe

60 Seconds Goes Quick When You’re Having Fun

23(ish) men showed for this morning’s installment of #F3Swift. Everyone thought they were getting off easy when we audibled away from AYG hill sprints to laps in the Ballantyne Corporate Park. Almost all changed their minds when YHC called 10 seconds left in our first rest period, which went by incredibly quickly.

The Workout: Warmup, 5-6 intervals of 5 minutes on/1 minute off at 10k pace, Cooldown and COT

With 5 minute intervals, we typically rest for 2-3 minutes between so that we can fully recover for the next work effort. Today was about something different. We were not fully recovered, we barely recovered before going again. Not only is this workout great for improving your Power Endurance (your ability to maintain a hard effort for a longer period of time), but it is great for improving your self-control (don’t go too fast, don’t be a wuss) as well as your capacity for suffering.

I don’t know about you guys, but whether it’s in my racing or just in everyday life, the ability to face suffering with confidence and experience, rather than panic and fear, is something I can never have too much of. The ability to lean into pain and unease and know that you have practiced doing hard things — maybe even have learned to love to do hard things — is incredibly liberating but requires constant reinforcement. Today it was reinforced.

I am happy to report that, despite much grumbling, I saw every man out there push himself to places he wasn’t sure he was capable of going to when we set off on our warmup. Well done, guys.

Kotters to Fahvra who looks to be just about over his injuries as he led the PAX. T-claps to all the guys wearing reflective gear, blinkies and headlamps. There were a lot of cars out there today (including at least one high speed chase), but we were a lot more visible than usual. Keep wearing that stuff. You own it, wear it. You might not realize the day it saves your life or that of the man next to you, but that’s a whole lot better than the other way around.

I am DR next week so Gold Digger has your Q and then I will be back for the last 2 weeks of February. (Hint: Woodson knows what one of the workouts is going to look like. Fletch knows the other. You are welcome to ask them, but you might not like the answer.)

I think I got everyone, but if I left your name off the PAX list please sound off.



  • Please keep Doc McStuffins in your prayers as he is home from his open heart surgery and doing well but with lots of recovery still ahead of him. If you are able, please sign up to take his family a meal to help them through this hectic time.You can sign up here (and note the dietary restrictions — low sodium, lean meats, med style diet):
  • Prayers for Madison and family that their 2.0s MRI went well today.
  • 1st Speed for Need Race of the season. Run Jen Run 5K on March 7th in Symphony Park. Contact Frasier if interested.
  • SOB Beer Run this weekend. Contact Tuck for details.


[Completely Unofficial and Unorganized] South Mountain 50K (or less)

A place to put your name:

What: Run/Hike 50K (or less) at South Mountains State Park in Connelly Springs

Route: The recommended “route” consists of 3 different loops (11.7 miles, 10 miles, 9.5 miles – details below) covering a total of ~5900 feet of elevation gain. Each loop starts and ends at the parking lot where someone’s pickup truck will have water and snacks (see below, bring a snack) for refueling before your next loop.

** If you don’t want to run 50K but still want to join in the fun, come run 1 or 2 of the loops. Or, come do your own darn thing since this is all just a suggested way to spend your morning. We have at least 1 HC to Ruck Loop 1 if that is more your style.

When: Saturday, February 22nd at 7:00 AM. Gates to the park open at 7. We will chat a little and then start running promptly at 0715.

Where: South Mountains State Park, High Shoals Parking Area (

Cutoff: There’s no official cutoff as this is not an official run but the guy with the pickup truck has to leave by 3:00 so if you’re not done by then the snacks/water will be gone. Otherwise, you are responsible for getting yourself home anyway so nothing else changes.

Who: PAX from wherever. This is going to be a fun day of running/hiking in the mountains with friends both new and old. Hope to see you there.

Cost: If you haven’t been paying attention, this is unorganized and unofficial and therefore FREE. If you are so inclined, it would be nice if you brought a snack to put in the backup of the pickup truck for your friends to try.

DISCLAIMER: To be clear, this is not an organized or official run/race/event. If you come, you are on your own and entirely responsible for your own safety and well-being. If you choose to run the same loops in the same order as us, awesome! But, as with all things F3, you are encouraged to modify as necessary to avoid personal injury and overall make good decisions with your life.

The loops/routes will NOT be marked. There will be GPX files available for those with fancy watches as well as printed maps and cue sheets available in some guys truck in the parking lot at South Mountain. Most carriers will have cell service out there so it is highly recommended that you carry your phone with you and common sense thoroughly suggests that you stick with a buddy.

Bottom Line: This is going to be a blast. If you haven’t been to South Mountains State Park before, you are really missing out. We will cover almost all of the trails there, including all the big views overlooking Jacob Fork Gorge, the 80-foot High Shoals waterfall, and the beautiful mountains of Western NC. As stated above, if 50K is too much to bite off, you can always come run one of the loops, make up a route of your own, or just come eat snacks and high five your friends when they stop at the pickup truck.

Interested? Add your name, etc. to this sheet so we can all have an idea of who’s coming:

Tentative Route Maps (to be finalized soon):
Full Route: (31.2 miles / ~5,900 ft elevation gain)
First Loop: (11.7 miles / ~2,100 ft elevation gain)
Second Loop: (9.5 miles / ~1,700 ft elevation gain)
Third Loop: (10 miles / ~2,100 ft elevation gain)


The FNG Who (Almost) Would Not Be Named


  • Mosey in a quick circle by the track, down the hill, up the hill back to launch for COP: Seal Jacks, Low Slow Jump Squat, Lots of Low Slow Merkins and Planks
  • Head down the hill to the path by the bridge for a bent half-pipe
    • Up the path hill to the track – 10 x 180 degree jump squats
    • Back down, 5 burpees at the bottom
    • Up the road hill to launch lot – 10 x 180 degree jump squats
    • Back down, 5 burpees at the bottom
    • Repeat until you have done each hill 3 times
  • On the bridge for People’s Chair with accompanying exercises (one leg up, other leg up, air presses, donkey kicks, etc)
  • Mosey up to the track
  • Extended Mary including LBC, Pistol Crunch R/L, Flutter, High Flutter, American Hammer
  • Line up abreast facing across football field
    • 10 lunge steps, 10 bear crawl steps, repeat to end of field, 5 burpees, backpedal to start
    • 10 reverese lunge steps, 5 broad jumps, repeat to end of field, 5 burpees, backpedal to start
    • Plank 6 inches until go, AYG to other side of field, jog back
    • Plank 6 inches until go (called by Snooka), AYG to other side of field, jog back
  • Partner up by the bleachers
    • 10 handslap merkins
    • Awkwardly run the stairs with too many people and not enough stairs
    • 10 pattycake situps with your partner
  • Mosey around the track avoiding all falling hazards and back down to bridge
  • 10 derkins IC on the bridge (bad idea, terrible angle)
  • AYG up the hill to launch
  • Count off, announcements, FNG Naming


Beautiful 78 degree, 100% humidity morning at Hawk’s Nest. Someone expressed dismay upon realization that YHC was there to Q Hawk’s Nest instead of Fast Twitch. Fear was unwarranted – we got some good exercising in and my shoulders still hurt (probably because I don’t do enough boot camps, but this is besides the point).

Plan to hit Raintree was quickly abandoned when YHC saw the PAX count. Too many people wearing absolutely nothing reflective or lighted (lit, litten, illuminated!) to go onto any road, let alone that road. We found plenty to do anyway, with an awkward moment here and there.

As a quick aside, for the benefit of future Qs, I’ll list the exercises that the PAX of Hawk’s Nest do not like to do – seal jacks, jump squats (low slow or 180), burpees, pattycake situps, lunges, reverse lunges, broad jumps, pistol crunch, derkins,

As a quick aside, for the benefit of future Qs, I’ll list the exercises that the PAX of Hawk’s Nest like to do don’t complain about too much – merkins, bear crawls, American Hammers. (And by the PAX of Hawk’s Nest I mean Spackler and Semi-Gloss.)

One Eye gets the MVP on the half-pipe – dude was flying. Snooka took the cake on the football field. Hops injured his calf during COP and needs to take lessons from Snooka on aging gracefully. Everyone was pretty darn good at sitting against a wall.

None of us were good at naming our FNG (especially YHC). It got bad enough that he was trying to help name himself at one point. My recording has it at 4+ minutes of naming. Someone finally came up with Dreyfuss. Mike and his wife are recently empty nesters and Mike is from Ohio. Dreyfuss is the dog from the 80s sitcom Empty Nest. Not sure on the OH connection. Either way, Mike chose a tough first workout and hung in there. Awesome work!! Hope to see you back often. Welcome, Dreyfuss!

Fun times. Thanks for playing along on Tuesday. Some of the names above were at Fast Twitch running fast with Astro. Missing one name. Younger guy who left right after workout in a black truck. Sound off if it’s you or you know who it is.


  • Rosie made the Cross Country team at App State!! T-claps to him for staying the course, training hard, and performing when it mattered to make the team.
  • F3 Waxhaw Regional Launch Party – F3 Waxhaw is becoming an official region on 9/2 (Labor Day).

    Come celebrate the hard work these guys have put in and wish them well on their launch as a Region at a convergence at 7 AM at Cuthbertson High School. Food & refreshments (including coffee) on site immediately following the workout at 8 AM.

    Please bring some clothes or toys to donate to Christ’s Closet.

    Regular Monday workouts in A51 and SOB will be closed for the convergence. See Slack, Thin Mint or Posse for questions and more details!

Crane Relay – Part Deux (& SOB Summer Picnic)

The reviews are in. Last years runners (soccer armed or not) all agreed that this race was a blast and it’s going to be even better this year. Among some other small changes, this year we are going to kick the event off with a bang and hold the Live Draft one hour before the race starts. You really don’t want to miss this.

Join your F3 brothers once again on Friday, July 26th at 9 PM in the Ballantyne Corporate Park for The Crane Relay, Part Deux. (SOB Summer Picnic to follow in the evening on July 27th — all SCLT PAX and their families invited — more details sometime in the future in another blast from another person).

The Crane Relay is a Ragnar style running race (everyone based at the same location running 3 loops), but with shorter loops run on roads/paved greenways and, most importantly, teams picked in a draft. Total distance is 12 miles over 3 loops.

If you can get through a boot camp, you can (and should) do this race. More details are below or you can jump straight to the sign-up sheet here:

We need all signups by June 1st, no exceptions.


  • Teams of 5 will be selected by captains in a fantasy snake draft style in the hopes of creating a number of evenly matched teams making for better competition and 2F
  • Each member of the team will run 3 loops (3, 4, and 5 miles) for a total of only 12 miles in a rotating fashion
  • All loops will be on paved roads / greenways
  • Each loop will start and end at the same point (a local hotel, likely the same as last year) where we will all be stationed
  • Expect some great 1F while racing, but even more 2F as you will be hanging out at “camp” quite a bit


  • The race starts on Friday, July 26, 2019 at 9 PM
  • We should wrap up by 5 AM or so on Saturday morning, just in time for 2F breakfast and getting back to the family without even being missed
  • SOB Summer picnic to follow later in the evening on July 27th. Full pre-blast of that to follow.


  • Most likely at the Hampton Inn, Ballantyne again. Subject to change to another local hotel based on rates/who will have us.
  • We will have at least one conference room available to us and each team will rent a room for napping, showering, etc. (this is also a requirement of the hotel for us all to be there)


  • Because it was AWESOME last year and will be even better this year with new and improved loops, better t-shirts, and maybe even some catered food
  • None of the loops will be especially hard so this is perfect for PAX of all abilities — I will repeat, if you can get through a boot camp, you can (and should) do this race.
  • The draft will create a number of relatively balanced teams which removes all of the pressure as you are only expected to run to your current ability level (and will be running against guys of a similar level of running ability).
  • Because it’s cheap, close to home, and at a perfect time so you won’t even be missed by the family.
  • Because it’s a great introduction to relay races (multiple legs, night running w/ headlamp, running tired, etc.) without the miles, expense, logistics, stinky vans, or time away from family.
  • Because you don’t want to be the guy who missed it.

Now that you are convinced and ready to sign up, here’s what’s next:

  1. Commit to the race by adding your F3 name to this sheet by no later than June 1st
  2. Tell your friends. Twist their arm, make sure they sign up.
  3. Once we have a head-count, we will get out all the details on accommodations, t-shirts, etc.
  4. Show up on race night ready to have some fun.

7th Annual F3 Dads Camp

Camp Thunderbird
Friday August 16th – Sunday August 18th

UPDATE: Tickets on Sale NOW

The cost is $100 per person (plus the fees that EventBrite charges us). This covers all your lodging, meals, activities and more. The tickets are NON-REFUNDABLE, but they are transferrable. If, for some reason, you purchase tickets and cannot make it to camp you can transfer them to another PAX.

Enough talk, here’s the link to purchase your tickets:

Any questions or concerns, hit us up on Twitter or email to see you all at camp in August!

F3 Dads Camp returns to Camp Thunderbird once again this summer for a weekend of Fitness, Fellowship, Faith (and a whole lot of Fun) with your 2.0s.

Many thanks are due to Blackjack & Halfpipe (and F3 Metro) for all their hard work the last 6 years making F3 Dads Camp the amazing event that it is — one that our 2.0s don’t stop talking about and that we Dads look forward to all year.

This year they are handing the reigns off to Thin Mint and Mad Dog who will be running things with a group of PAX from South Charlotte who have stepped up to help. Fear not though, Blackjack and Halfpipe are providing plenty of guidance and have turned Dads Camp into a well-oiled machine so the camp will be everything you have come to expect, and hopefully more.

For now, you have 3 things to do:

  1. Save the Date for August 16th – 18th. Tell your Ms to plan their weekend off because you will be at F3 Dads Camp.

  2. Spread the word and follow @f3dadscamp on Twitter or join #f3dadscamp on F3Nation Slack.

  3. Any questions? Reach out to Thin Mint (@F3ThinMint,, or thin_mint on F3Nation Slack).

Tickets go on sale 5/8/2019 at 8:00 AM EST

Remember to follow @f3dadscamp on Twitter or join #f3dadscamp channel on F3Nation Slack to make sure not to miss any announcements.

A Tale of Two Saturdays

It was the land of affordable chicken, it was the place of overpriced bagels. It was the original home of the SOBs, it was new land utterly devoid of hills. It was grit and focus, it was endless mumblechatter. It was pearls on a string, it was suffering in place under weight. It was a glorious sunrise, it was dark, wet gloom. It was the best of marketing, it was the worst pain.


da Vinci (2/9/2019)
One Niner, Cobbler, Escobar, Twinkle Toes, Mary Kay, Dora, Taco Stand, Purell, Teddy, Chopper [R], Mighty Mite, War Eagle, YHC

After some Mighty Mite / Wild Turkey marketing that went over most SOB’s heads (but was still entertaining) and a lack of Bucky (aka the carpool driver), numbers were slightly lighter than usual at da Vinci in spite of all the cars parked in the lot courtesy of an early run crowd consisting of Bunker, Gumbo, Enron, Meatloaf, Woodson and Turkey. Nonetheless, 12 left Chick-fil-a in search of a way to earn our delicious breakfast.

We did lots of merkins on our way up Ardrey Kell to our base of operations for the morning – the parking lot behind Mickey’s Nail Bar. Here we found some lifting rocks and did something like the following:

Round 1 – 20 Curl & Press, 20 Rock Thrusters, 10 Merkin Right Hand on Rock, run a lap (repeat all this 3 times)

Round 2 – 20 Tricep Extensions, 20 Rock Squats, 10 Merkin Left Hand on Rock, run a lap (repeat all this 3 times)

Round 3 – maybe? Actually no. Can’t remember.

Round 4 – Grab your rocks and line up facing long way up lot. 5 Rockies, 10 walking rock lunges, 5 Rockies, 10 walking rock lunges, go for a while

Then we returned our rocks to the pile, and did more merkins and mary and step ups and dips on our way back to launch.

Notable performances included Taco Stand who has gotten exponentially stronger and faster each time I have seen him. Pretty sure this guy is pulling a pool haul style hustle on all of us and will begin challenging people to competitions for money sometime soon. #dontTakeTheBait

Escobar was almost late, again. War Eagle lied to Mary Kay and told him the workout wouldn’t be too hard. Mary Kay killed it anyway. Really, everyone did. Cobbler picked the wrong workout for a bum shoulder but made the most of it and put in some good miles while we all suffered under the rocks. Purell won the prize for biggest breakfast burrito eaten in the least amount of time. He also gets a prize from everyone else who attended for pointing out the rock pile to YHC on the pre-run. Had to scrap the original weinke when I realized there were no street lights in the other direction on Ardrey Kell. For everyone else who had trouble walking for a few days after last Saturday, you can thank our bald friend.

Chick-fil-a breakfast right after sunrise was pretty damn awesome as usual.


Stonehenge (2/16/2019)
Wild Turkey, Nard Dog, Frehleys Comet [R], Cheese Curd, Cheddar, Strawberry, Cul de sac, Haggis, Fire Hazard, YHC

None of the same guys from last week. Either (1) they still hate me (2) they like chicken (3) the cultural divide between da Vinci and Stonehenge will never be bridged. Still, 10 guys (including 6 of whom are named after consumable products) made their way from The Vine parking lot on this rainy Saturday morning. Two of the guys had been personally EHed into showing up at Stonehenge with the promise that we would hit the deck. They showed.

Here’s what we did instead of the deck:

  • Mosey towards the bull ring
  • COP: IW, cotton pickers, merkin/shoulder tap ladder (1 that’s what she said, 1 refusenik)
  • 4 corners at Bull Ring putting green (Bobby Hurley, CDD, Sister Mary Katherine, Merkin). 3 rounds with reps of 5, then 10, then 20. 4th round of 5 for Haggis who did 15 on round 3. #notListening
  • Top of the steps at the pond that’s not Loch Ness with a partner
    • 10 handslaps, down stairs and opposite ways around pond, 10 jump squat when you meet then go back the way you came (remind Haggis to go back the way you came #stillNotListening)
    • Repeat but go the other way around pond
  • Mosey towards the deck and stop under an overhang for 6 minutes of Mary (and 7 minutes worth of mumblechatter)
  • Triple 7 (man I miss that guy) at the big hill up to Costigan Park
    • 7 jump squat at the bottom, 7 sister mary katherine at the top, 7 times
  • Mosey home and elbow plank for about 80 seconds until time

Really did have a plan for the deck but when it wasn’t raining too hard it just seemed like a crime to go inside. What we ended up with was a little more Brave than Stonehenge with 4+ miles and lots of exercises, but there was enough joking and chatter that it still felt like Stonehenge.

Wild Turkey was tearing it up today on 4 corners, Haggis made us all look like bumbling children on the hill sprints, Frehleys Comet was cutting weight and wore his heaviest sweat proof jacket. Cul de sac was kind enough not to compare this morning to the beautiful days he has been spending out at F3 Mountain View and Cheese Curd was kind enough not to mention that this workout was child’s play next to dragging his 120 lb sand bag around his garage while balancing a slosh tube on his noggin. Cobains to FH for abandoning the deck plan and props to Nard Dog for consistently coming out on one of two mornings he doesn’t have to get up at 3 in the morning.

Awesome seeing Strawberry back out in the gloom after a hiatus and hope it becomes a habit again. And while Einstein’s still may not be the best place to eat, it’s still top 2 in best dang places to hang out on a Saturday morning. We had Mario, One Niner and the man himself, Cooter(2-if you follow Slack) join us for coffeeteria. Cooter is on the up and up and looking to ease his way back into the gloom with some zero running options.


In Conclusion

  • I never read “A Tale of Two Cities.” Just got caught up in life and never wrote last week’s BB so this seemed like the time.
  • Posting on Saturdays, anywhere, is really worth doing if you don’t do it already. Different kind of energy when no one is heading to work after.
  • The pullup/merkin/core challenge thing has officially gotten awful. Tried to get the guys to 200 merkins today and bailed around 130 for leg exercises. Ouch.



  • Joe Davis Run is on 3/9/2019. Sign up to run, or sign up for the “sleep in” option. At the very least follow this link and watch last year’s race video.
  • COTS – get in touch with Strawberry if you want to get out and serve the homeless of Charlotte one Sunday. People are always welcome (bring your family) and the experience is consistently a great one.
  • Christ’s Closet is holding an event at Freedom School on 3/2. Get in touch with Ice Nine or Transporter to help set up/distribute items to the community as well as if you have things you would like to donate (clothes, books, etc.)


The Dukes of Hazzard

13 men, one an FNG, stayed off the hills (as promised) but still found a whole lot of hurt at the weekly edition of Rebel Yell.


  • Mosey to the lot near the Target speed bumps
  • Thorough disclaimer for our new guy
  • COT (IC) – SSH x15, IW x15, LSS x15, Merkin x10
  • Mosey to the speed bumps for BLIMPS
    • Run to 1st speed bump, 5 burpees
    • 2nd speed bump, 10 lunges (each leg)
    • 3rd speed bump, 15 IW (each side)
    • 4th speed bump, 20 merkins
    • 5th speed bump, 25 Plank Jack
    • 6th speed bump, 30 squats
  • Plank-o-rama for the 6
  • Mosey down and across street to St Matt’s
  • Partner up, Round 1
    • P1 runs one direction
    • P2 other direction
    • When you meet, do a combined 50 merkins
    • When you meet, do a combined 50 merkins
    • Mary for the six
  • Round 2 – Same as Round 1 but with 100 combined squats instead of 50 merkins, Mary for the six
  • Mosey back to Firebird’s with a few stops for plank/mary to keep the crew together
  • Different partner
    • P1 small lap of the lot
    • P2 do called exercises until P1 returns
    • Flapjack
    • Going to a combined 50 derkins, 100 step ups, 150 AH (I think, honestly can’t remember)
  • Called early for time, mosey back to launch, 10 burpees OYO while the six comes in


Welcome to our FNG, Brendan Grady, now known as Boss Hog. Almost went with Runner Up as his M is a Boston qualifier and he’s working on running a few miles, but after a few months of F3 that name shouldn’t fit any more and War Eagle led us to greener pastures. Brendan has a dog named Rosco and Boss Hog fit better than Daisy Duke (think Hoover height).

YHC knows Boss Hog from around the neighborhood where he is super-involved both in our community as well as with his family, including often organizing dad/daughter events for a group of us in Park Crossing. As soon as you meet him and talk to him a bit, you will know that if ever there was a guy made for F3, this is him. He committed to showing up the first time I talked to him about it and followed through by coming to not one, but two posts in a row. T-claps Boss Hog, and welcome.

Moral of the story? Keep EHing — F3 is too good not to share it.

The rest of the Thursday group was a motley crew of misfits if I ever saw one. From Happy Meal creeping around with his full face mask, to Escobar rolling in on two wheels then returning to his car two or three times before we even left, to our freakishly long-legged and low cadence friend Bucky, to some noisy guy we later recognized was Pop Tart (kotters, brother). We even had Jitterbug from F3 Louisville back out for his 2nd post in SOB Land before heading back home. As he did on Tuesday, he showed us how a respect should really throw down and shamed Frehleys into leaving immediately following the workout.

Market Timer overslept and Strava proves that he ran over and tried to find us. Missed us by about 100 yards. Not sure if he’s happy or sad about that. Next time Wingman just needs to swing by his place on his way out of the neighborhood and honk his horn for a bit.

Cobains on the tardiness of this backblast. I blinked and somehow it’s Monday.


Going Out Hot

A dozen Bagpipers, including a Respect visiting from F3 Louisville, noticed sandbags in the lot and left heading south, hoping we wouldn’t return for them.


  • Mosey to and around OrthoCarolina lot and circle for COP
    • IW x15 IC, LSS x15 IC
    • Plank and get comfortable
      • Low Slow Merkin x10 IC, Mtn Climber x10 IC
      • Low Slow Merkin x8 IC, Mtn Climber x8 IC
      • Low Slow Merkin x6 IC, Mtn Climber x6 IC
      • Low Slow Merkin x4 IC, Mtn Climber x4 IC
      • Low Slow Merkin x2 IC, Mtn Climber x2 IC
  • Mosey to bottom of Conlan Circle for 7s on the hill
    • 1 Bobby Hurley down low, up the hill to 2nd crosswalk, 6 Bobby Hurleys, down the hill
    • 2 at the bottom, 5 at the top
    • Finish at the top after 6 BH at the bottom and one up top
  • Mary for a bit
  • Return to launch lot and grab 4 sandbags, continue mosey to East side of Loch Ness
  • Groups of 3 for grinders
    • P1 – East wall 10x dips, 10x derkins, 10x jump ups, repeat until you are relieved by your partner
    • P2 – South wall 10x burpee jump ups, LBCs until you are relieved by your partner
    • P3 – run with the sandbag to P2 and hand-off to him to run back
    • etc.
  • After 3 rounds for each guy, continue grinders but change it up
    • P1 – East Wall Weighted step ups
    • P2 – South Wall 10x Bobby Hurleys, 10x merkins, repeat
    • P3 – run unweighted to partner
  • Mosey back to launch for COT, etc.


We went out hot this morning starting with the Merkin/Mtn Climber descending pyramid thing which was a shoulder smoker. Thanks to the whole Q-drenaline thing, YHC managed to make it through without the voice cracking. Grumbling was light at this point but increased in volume at the Conlan hill. Still, there were no refuseniks.

Kirby had to pause after the 3rd round to ensleeve his calf — just happy he did it before he finished, can never be too safe. Frehleys may have skipped a round, but no judgment here as I am pretty sure that is fully legal in the Respect rulebook. Another respect, our visitor Jitterbug from F3 Lousiville may have been regretting splurging on the corporate card at dinner last night. He was playing a symphony on his way up the hill that even Frehley’s would’ve been proud of had he been close enough to hear it. Nonetheless, my man Jitterbug represented Kentucky well and pushed hard with no complaints all morning. Word on the street he may be joining us again this week, perhaps with his boss in tow. Long Haul rounded out the trio of Respects and left Frehleys and Jitterbug in his dust. Hip looks like it’s healing well.

Thanks to Fire Hazard and One Niner for the sandbags this morning. Next time will have to spend more time with them as they add a nice twist to work around Loch Ness (and because Mighty Mite was offended that we didn’t use his bags). The even dozen PAX worked out just right for 4 bags and 4 groups of 3. War Eagle or Kirby, not sure who, even invented a new exercise by making the jump part of the Bobby Hurley a box jump. Seeing as Michigan is now officially better than Duke and just took over the #1 spot last night, this exercise (also better than Bobby Hurley) is now called the Charles Matthews (because Ignas Brazdeikis is just too damn hard to remember). #GoBlue

Great morning with great guys. Awesome having Teddy back with us on the regular now that he has moved back! Appreciate the invite to lead.


2019 SOB/WUC Leadership Updates

With the coming of a new year, we have a number leadership changes/updates in SOB Land and Western Union County.

First, I would like to announce the formation of the WUC Transition Committee. After speaking with a number of people both in WUC as well as in SOB, we have identified 4 individuals (Posse, Goodfella, Bottlecap and Mad Dog) to form this committee. Their mission is to take the next step in the formation of WUC as an independent region. Over the next few months, they will be attending SOB Board Meetings as well as working behind the scenes to identify and form the inaugural WUC leadership structure and get a handle on the logistics of forming and running a region. It won’t be an easy job and I hope you join me in saying thank you to them for stepping up. Both they, and I, will be communicating more information as we make progress.

Additionally, I would like to welcome the incoming 2019 SOB Board consisting of Mighty Mite, War Eagle, Transporter, Toolbag, Frasier, Cheddar and Mario. Also, we have a new F3 Dads Q (Gumbo), a new 2F Q (Mighty Mite) and an additional 1F Q (One Niner). All of these guys have lots of great ideas and will be bringing their time and energy to help SOB improve and grow. Talk to these guys (or me) if you have ideas, concerns, etc about our region. We want, and need, to hear from you.

Finally, I would like to thank the outgoing 2018 SOB Board (Doc McStuffins, Fire Hazard, One Niner, Private Benjamin, Nard Dog and Market Timer) as well as all of you in the region for your past and future efforts whether it be Qing, Site Qing, EHing, or simply showing up and making an effort to help the man next to you leave a little better than he came.

Looking forward to a great 2019.