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This BB is for any newer F3 PAX looking at doing your VQ.  I have been doing F3 now for almost 4 years, conservatively speaking I have q’d over 50 some times.  That said I want to make two points.  1.  I still get nervous before every Q as I always want to ensure everyone gets a good work out  2. I am still not ashamed to steal someone else’s weinke,  sometimes verbatim.  I’ll come back to this later.

WU- Mosey across the str…..  Oh wait first lets dodge the speeding bullet that almost took 4 pax out like a bowling ball on a 4 pin split.   Oh,  its Escobar,  a complimentary circle back to pick up the man that threatened to kill us… I digress,  mosey across the street.  Easy warm up,  5 Squats at each island and 5 merkins on the way back. Mosey up the parking lot a ways circle up for the disclaimer.  (Should have asked Escobar do it…Work out at your own risk:)).  20 SSH, 10 Carolina DD,  10 Merkins, 10 Carolina DD. Mosey

The Thang: Almost Carbon COPY of Alf’s work out on Monday.  3 Directions,  worm burners, smash balls and KB’s.  Broke up in to 3 and 2. Do each of the 3 legs.  Set of 5,10,15,20,25.  Adding 30 burpees between sets for team of 3 and 20 for team of 2.   Once done the team of 4  (oh wait, where did Bucky go) circled the lot with a plate,  3 burpees at each transition.  mosey back some American hammers to finish the morning.

Moleskin:  Bottom line,  don’t be afraid to take and existing work out and run it again,  even if it is only a couple days old.  Often times newer pax try and be too creative and make the work out too complex.  Causing more confusion and more anxiety then necessary. If I was to challenge any newer pax it would be to practice your cadence exercises on your own before you are in the center of a circle with 15 guys around you and utilize exercises everyone knows already.  As you progress in your Q’s you can add more complexity and improvise but until you really become proficient at leading a pax, stick to the basics. Last,  leverage the pax that have more experience than you and don’t be afraid to lead from behind.  Caveat, if you lead from behind give clear instructions to whoever is done first to lead something while the pax catches up.  With that,,, Thanks Alf for letting me steal your Q,  Thanks Bucky for the coffee.


Ohh and commentary.  Doc as usual, busts my chops for not having the gear out prior to the work out, yet he couldn’t comprehendo the 3 leg work out with Burpees, Bucky had to explain?  One niner pushed through the sets like a champ.  Bucky rebutted my form policing and Escobar… Well, he tried to kill us.

Great seeing you all this morning for the rest of you Michelangelo followers you should have been there this morning!!!


ASYLUM Takes Off


It was a fantastic cool  morning,  55 to be exact, great morning to sub Q as Spooky is working through back issues.  Great guy, we will get him back when he is up to speed again, for sure!

WU: 15SSH, 15 Merkins, 15 IW, and something else…

The Thing:  mosey across the street to the NEW Harris Teeter,  impressive area, pleny of space to with with,  hit the light pole,  instructions were simple.  Run 2 light poles 10 squats run back one pole 5 burpees.  9 Poles in total,  did some step ups and then something similar on the way back.   Mosey back home for some wind sprints and out.


Love to run buy the “Gladiator” group while they are paying some guy $100 a month to do the same thing were doing for free. Seems the Lifetime boot camp also ran to the parking lot for some F3 education as Doc had to bust McGee’s chops for form on Burpees,  McGee fought back hard in defense his form met Burpee Regulations.   It was good to see Mr. Bean, havn’t seen him since he went fishing months ago,  still waiting for my invite…. Astro showed no mercy and put the Burpees down,  Job was a bit tentative on the cadence count until he was given no choice by a call out by McGee.  Uncle Leo and Huggie Bear didn’t quit and put in the work. Our FNG (Menzel) who started on a Burpee heavy work out but kept jumping back in the mix.  McGee, Alf and Doc did their standard stout performance.  Pop Tart showed his speed on the last wind sprints letting us all know that light flaky breakfast lacks no speed.


Finished the workout with a Hope story from McGee on learning new perspective and how we need to leverage each other experiences to help each other.


Appreciate  the opportunity to lead gents,  remember the theme,  2 steps forward, sometimes one back, but get back on it and push forward.


Morning was sticky, no doubt, picked up Tuperware at 620 and headed to Sun Valley Middle for a bit of recon.  I know I q’d this site once was not sure if I have twice.  That said, there is a lot more to this site than the few times I have been there.  Tupperware and I did a 1.5 mile pre-run to get the lay of the land.  Ran around for a bit and came back to 11 men looking for a beat down.

Warm up- Quick disclaimer- Circle up, 50 SSH, 8 MC 13 MC, 10 Pistol LBC each side

The Thang: Mosey over to the busses.  4 merkins each bus all the way around finish with 13 burpees, 50 air squats.  Next set of busses. 8 air squats finish with 13 burpees 50 lbc’s.  Mosey to a bench area, 50 one leg squats, 13 derkins.  mosey to a partner event 26 pull ups 50 dips, 50 up and overs.  Finish that, mosey to the front of that school 2 burpees, 4 merkins, 8 American hammers, 13 burpees again, and 50 air squats with one lap around.  Finish with running the road along 8 poles, 8 merkins, 8 lbc rotation on each pole. Finish and head back for a quick 50 on legs,13 derkins and 50 dips again.


Moleskin: I think everyone got their monies worth, it took me a minute to realize that Crowbar and Tball brought BB (FNG) from the pool last night,  good for him for not quitting and pushing through on this muggy morning.  always good to see EE, he’s a man I always enjoy spending time together. Horse head as well but he put the warning prior to the workout that he may not make it, seems I may not be the only one that has to make a pit stop.  Great work by all, thanks Madisen for the invite.


Admittedly I didn’t have a solid plan going into this mornings work and to be honest I tend to get a bit nervous q ing the brave because I know there are high expectations for an effective beat down.  Spending most of my evening writing papers I didn’t all me to plan as effectively as I normally do so I headed in this morning with a Doc Mcstuffins approach. That said, I picked a direction and headed to my comfort zone,  schools:)

WU:  HEAD SOUTH.  .5 run to the warm up simple 20 SSH, 20 MC and 10 merkins

The thang:  Hit every road on the way to some school and do 10 Burpees,  total 50 Burpees, do some mary till 6 is in.  1.75 miles in the the book.

School 12’s- run around facing the sunrise  doing air squats down to 1 at each corner.

Basketball Burpees- 6 hoops start at 6 down to one,  Carolina dry docks way back.

Head back to Brazwells- hit same stops on the way down 10 merkins at each stop  hit the top of the hill 3.87 miles in.  Circle back for the six.

Finish with a quick run around the block so everyone gets their 4 miles in and for those that circled for the 6 we were close enough to do a couple sprints to push the running over 5 miles.  Everyone got between 4.5 and 5.3 miles in.


Moleskin:  It was a great morning to breath and push ourselves.  Mario claims he’s too old to be Mario, Frehleys (R) was going to choke him for saying that:) Frasier, Rachel, Uncle Rico, Hollywood led the pax.  It was good to see Enron again and although my brain was fried from a tough weekend it was awesome to connect with Cheese Curd at a work out just after we did some Sandbox work together on Sunday.  For those of us that didn’t know Fire Hazard runs faster backwards than forwards and Enron said he felt like he was back in union county with me throwing in American hammers in the middle of the q.  Mic check had to make a pit stop that made him a mystery find for a minute.  Again, thanks to this mystery pax, I think his name is Tuck or something for inviting me to q.


The plan was simple,  quick warm up then into six stations mixing in running every three stations.  90 Seconds each push to 7’s best you could with the exercised listed

Station 1- Burpee’s/Roundhouse kick

Station 2- Sparring with gloves/ alt partners every other

Station 3- Sand bag row/Squat then press – Modify last round with out press

Stations 4- Ladders Shoulder tap/ Merkins/ LBC

Station 5- Smash ball/ Lunge

Station 6- Kettle bell swing/ row/ squat

3 Rounds  with a 2min run after first 3 stations then a 3 min run after 6th station.


Moleskin:  Liked the change of pace it was good to see the crew and the young man Gronk out there.   I partnered up with Fhreelies and mad respect to him.   For me personally,  I’m 39 I know I still have a bit of youth on my side and my hope is that I am still out here doing what we do in my 50’s.  Its not easy and men like Fhreelies, Snow,  Shop are true leaders that inspire me to push on.  So gents thanks for the opportunity to lead and looking forward to some station work in the future.


Doc texts me,,,, ” looking forward to your q tomorrow,” ohh yea,  completely forgot,  thank you for the reminder Doc!  Show up early and plan to do some recon prior to the start and there are a bunch of Dudes there already!  Why the heck they show up so early?  I’m like OK they show up early, then Alf says Fletch is on Q,  what!  Doc texts me, 9PM, I leave my house a 4:55 for some recon and Fletch is q’ing B…S… Then I ask Alf, you sure Fletch is on Q? I thought I was on Q,  “YEP, I’m Sure”   you sure your not q’ ing Hawknest and not Fast twitch…Ohhh, that explains it, Rachel, Purell, Fletch, Thin, Astro, it looked a little of the Elite running crowd…. ALL Good!   Time to do some recon.  Scope the place out for 15 min and head pax to meet the right PAX

WU: mosey south to the parking lot, quick disclaimer,  25 SSH, 10 Merkins, 20 IW  then a 4 corners of the parking lot with Squats

The Thang:

Continuing to head South/ Southwest ish, head to the track, hit the bleachers and mix in some SSH on the way to a perfect hill for 11’s.  Mike Tyson’s at the bottom and Air Squats at the top. Mary to finish up with a hanging drill I thought we could give a shot given the opportunity.  Head back north with a cruise through the bleachers to an area in the school for a round of 20 step up’s and 20 Dips,  followed by 15, 10.  Times almost up,  head back quick round of Mary with some American hammers and supermans.


Moleskin-  Fantastic site,  plenty of places to work step up, hills, track. Fun stuff.  On the Pax side, I heard Bananas busting my chops a little bit but I think the humidity and the lack of breathing quieted him down after a few minutes.  Billy Goat was working hill why the rest of the crew put their work in as well.  Great AO and group of Guys,  I think I can officially wear and order an A51 shirt as I feel part of the crowd! Totaled 3 miles this morning and plenty of sweat!


The morning started off innocent enough,  guys show up, stretch a little bit and get ready for a work out.  Yet someone made it quite clear that his “client”  work kept him out all night last night with beer, wine and finished with some cognac.  I am starting to really wonder what kind of “client” work one of our pax is really in… that said UBER dropped him off in time to work out so props to him for not letting his “night” “client” work get in the way of showing up at 5:30 AM.

WU:  Mosey over to the street next to Dream Chasers for a quick disclaimer,  20 SSH, 20 MC, 10 merkins with a bit of a stretch

The Thang:  Pole work (this may be in line with Damascus “client” work, not sure)  10 merkins at each light pole till the end of the street.  Some mary at the end shift over to Providence road,  more pole work  (again Damascus was really into this)  skip every other pole and every other till Bojangles 10 air squats and 10 LBC’s.  Hit Bojangles and do some mary till the 6 arrives.  Pax lines up in front of stacks for partner suicides,  P1 does burpees while P2 runs to islands and back, rotate till every island is done.  Mosey back and stop for some quick Mike Tyson’s.  Hit the lights back on the way to the animal hospital with mekins starting with 12 down to 1.  Some mary at the animal hospital with  quick mosey back up “chongs?” hill backwards, American hammers at the top and finish with some plank jacks.


Moleskin:  IT WAS A beautiful morning and a fun start to our day.  First,  we are starting to get the true story of what Damascus does, his “client” work leaves a peculiar oder that Shakenbake was privy to the whole morning.  Deflated is a man after my own heart,  full hat and hoodie this morning.  Xerox!!!!! pairs up with Bottlecap on the suicides…Clydes,think not with the speed I saw.  Southern Belle made it back for his 2nd round and it is clear he has got a no quit attitude along with Button.  The rest of the pax pushed and although I didn’t start my watch till halfway we all got close to 3 miles in this morning with well over 160 merkins for a little chest emphasis.  Thanks for the invite to q MB and BC and thanks for the take out Mad dawg.





June 8th:  F3 Pool party $40 per family

Sunday morning Open door bible study is off this week for Mothers day


So this may tell you how sadistic I am but before we started the topic of burpees came up, One Star, started railing into some IDIOT (my words:)) doing a ridiculous amount of burpees to start a work out.   He went on and on,  me standing there part of the conversation realized quickly that he didn’t realize that the IDIOT that was ME (must have been the toboggan)! That said, I did plan on doing the burpees today but I was going to break them up during the work out but after hearing One Star,  I had no choice, we had to do the 12×12 again.  Sorry One Star,  it was your fault:)

WU:  20 SSH, 10 merkins, 20 MC, 15 IW

The Thang:  12×12 burpees,  simple 12 burpees a minute for 12 minutes.  Mosey over to the parking deck up the steps.  Rotate down each flight 5 burpees each flight alt. staircase.  Last,  5 times Squats at the bottom while running the deck as the loop.  Finished with some Mary at the bottom.


Moleskin:  So by the lack of discussion and what appeared to be some potential Merlot Tossing,  I think the 12X12 got everyone’s heart rate up, its a tough grind but these men hung in and pushed themselves. That said I think I saw Doc taking a nap around the 11th round for his 15 seconds of recovery.  Das boot, Snowfake and Madison worked their magic and pushed themselves,  ALF is a beast and it was great to see Hollywood back in the mix, always has a smile on his face.  Market Timer and Pop tart I think were cursing me the whole time while Cheddar and Turkey leg had the glory of less running after their recent running achievements (nice work men!).   As always I look forward to getting to know some new F3 folks and it was nice to connect with Astro for a few minutes after COT.  Nutter, Zeek and Uncle Leo looking forward to getting to know you all better and I promise the next q I do will not have burpees.  As always, honored to be part of F3 and given  the opportunity to lead,  love the fact this site is beginning to be a solid mix up of the 3 regions, folks like Crabcake, Snow, Das, Madison, Cheddar and Doc continue to bring unity to the regions.

Last,  just a thought,  I chose to work out in a well lite area for part of our work out so that we can “advertise” ourselves a little bit more to the area.  Lot of folks driving down 16 may see us and wonder,  so just food for thought as those apartments fill up we may want to make ourselves visible as best we can.



June 8th-  Pool Party  8-10 PM Lawson Pool Waxhaw- Cost $40 to raise funds for Sandbox (promise no additional Shake downs)

Prayers- Madison’s Father in Law,  Bucky’s Daughter




So to be perfectly honest I took this Q so I could work out with the PAX.  I personally have been wrestling with a foot injury that as continued to get worse as I run so I have not been posting. So when I saw the opportuntiy to Q I knew that I could control the amount running I jumped on it.  The delemma bagan thinking about how to keep the pax engaged with out being able to run around the school.  Then I remembered an beat down Ice gave us a few months ago where I thought I might die, hence the 12X12 burpees.

Warm up:  50 SSH, 10 Slow merkins, 25 Mountain climbers, 10 more slow merkins, 25 more mountain climbers then 10 night moracoan things.

Then into the 12×12.  Simple 12 Burpees  a minute for 12 Minutes.  Starts off hard but then it gets really hard.  Quickly the pax realizes it is easier to work up hill than down.

The Thang:  A bit rusty on my game plan we have coupon’s to play with.  Plates, smash balls, KBs and sandbags.  A mixed combination of swings, presses, worm burners and bear crawls x 3 rounds completes the work out.

Mushy Molskine:  I missed the group, it was good to see everyone.  Red Rider always cracks me up and The Grease Monkey always has smile on his face. Good to see some new faces and looking forward to getting to know them.

Manly Molskin: Tough group of men,  pushed through 144 burpees more than made up or what should have been a 50 of respect for The Grease Monkey.  I think we moved a total of 62.5 yards from where we started to where we finished but I am farily certain the heart rates were as high if not higher in the first 10 minutes than if we ran around the school!



UC Happy Hour Thursaday Night 7:30 Hickory Tavern

Operation Sweet tooth race this Saturday,  you can be a virtual runner at commitment