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A bit….Deflated

The excitement started yesterday, texts came in, Swimmers, Bottlecap. Hey! Spike got his citizenship lets celebrate it and make it an American theme. OK, no doubt, citizenship is a big deal. I personally have always respected it as I find the folks that go through this process take pride in it and typically know more about our government structure and our history than most Americans, or at least more then me. So, I’m game, although I didn’t want to do the Star Spangled Banner music for the entire workout I thought a red, white and blue dress along with some 13 based warm up cadence and a quick 50 american hammers should show the support for Spike that we were celebrating with him. Getting ready for the party was a bit like Super Bowl in 2015, 5:15 I arrived in my red white and blue attire, 525 Bottlecap shows up with his sexy 4th of July socks, a few others certainly were on the theme as well, then Swimmers flies in at 5:28 blaring Neil diamond’s “America” and runs in to line up with the same sexy socks as BC then ……530 start…… and….NO Spike………Deflated (sorry Marc:) but we still made it a win regardless;)

Oh Well, happens, still a theme worth celebrating and we did in honor of him.

WU- mosey, 13 SSH, 13 Merkins, 13 MC’s,

The Thang: 6 stations, curls, staggered merkins, farmers carry, thrusters, reverse row and worm burners. 3 stations short run, 3 stations long run. this three times. Finish with 50 american hammers

Moleskin: Although Spike didn’t make it we are proud of you, we know it is a long process and takes a lot of work, so, we all worked hard on your behalf this morning. 13 Bars 50 Stars, a country born out of “no taxation with out representation”….Everyone gets a voice….Make it count.

School’s Out For Summer

That song got stuck in my head for some reason as we were all breathing in that dense humid air. I love summer, I wish it was all year round, there just something fun about it, maybe fond memories of no more getting up for school, vacations or who knows but I love it. With that I was excited and anxious to Q the brave as I typically am. The expectations are high with this group, they come to work out and I know I have to give everything I got to keep them happy. 5:14, Disclaimer Check, 5:15, GO.

The Thang: Mosey starts quickly out the gate for most it was between a 7:15 and 8:30 Pace toward Stonecrest. Stop a couple times for a very brief warm up and some burpees to arrive at some parking lot for 11’s, Burpees on one end, merkins on the other. Finish up with some Mary for the Six and mosey across the street to the hill. 7’s on hill. Merkins at the bottom, Air squats at the top. Finish with some mary for the six. Next, 4 corners around the “mall?” starting with 20 Burpees, 15,10 and finish with 5 at each corner. Mosey back to start with 10 jump squats at each intersection. Finish with some sprints for roughly 4.6 miles and 14 flights of stairs (according to Garmin).

Moleskin: 3 Respects (whats your excuse????) not to hit the Brave. They are the leaders. They are who we need to be when and if we ever grow up. SnowFlake has always em(bodied), figuratively and literally, F3 and the definition of leadership, I hope to be somewhere close to his shape when I am 57. I will follow that man where ever he goes, he’s doing it right. Frehelies continues to impress me and gets after it and Paper Jam doesn’t quit and keeps doing something rather then sitting at home because he is injured. As far as the rest, I saw all heart today and perseverance. Burpees are a drag, that’s why they are a great exercise but no excuses today, we were all in it and in it and in it together to finish Nice work gents.


Sandbox Prom Event~ August 30~ Hotel in Concord 6-930ish

Sandbox Speed for Need November 2

SOB Summer Pool Party Saturday July 27th (Sign up today on Slack)

impromptu work out?

That was the text chain almost 4 years ago when Impromptu started. Funny enough if I remember correctly it was Frack, Doc, Dasher, Turtle and Silicon. In any case Culbertson middle was the place to be, Flash on Mondays, Impromptu on Friday’s, eventually Turtle got so sick of the text chains and buzzing at ten o’clock that we started Group Me app so that we could more efficiently communicate as we were coordinating gear and q’s for the week. Doc and Silicon made it official and started the site as Impromptu around 4 years ago. So today we pulled a simple q that was a blast from the bast. At least as best I could remember it.

Not sure why that popped into my head other then I looked around at a much larger group then we were in those days and excited about how it has done. The F3 Starfish mentality sure has worked.

WU: Mosey to gravel lot, 20 MC’s 20 Plank jacks DONE

The thang: mosey to the toilet bowl pick a partner, 300 Squats, 200 Merkins, 100 Supines alternate while P2 Runs the bowl. A litle mary for the 6 and done. Mosey to the lights 5,4,3,2,1 of burpees down the road. Then Forward facing 4 square with Air squats at each corner 12,11,10, ect.

Mosey back quick stop for some merkins then mary and wrap up with about 2.8 miles in for the PAX.

MOLESKIN: ChainSaw, leader, definition of success, always impressed to watch him push himself. Great group of guys everyone pushed, mumble chatter was to a minimum so I assume everyone got their monies worth.

Announcements: Joe Davis Run – still time to get in

Jingles is cooking up a great service opportunity, lets get behind him and use this muscle for some community service


Today was my 4th year anniversary of F3, I started at Commitment. A site led by Snowflake and Ice Nine. What started it was Bourbon or Whiskey, I’m not sure, but our neighborhood was new and exciting, we had a little world all to ourselves, and while we were imbibing Derek says, “Hey! lets do a Spartan Race.” O.K., lets do it! everyone says as the brown juice was flowing. Then a week went by and then a another and the energy faded as quickly as the hangovers started the next morning. So, I decided to do it, I put together a power point and walked door to door to the neighbors that stood boastfully and said they wanted to do a spartan and presented the plan. So we did, we all committed and we had a blast. Back to F3, my brother Alvaro, wanted to start training for the spartan race and he googled “how to train for a spartan race,” you know what came up? F3, and Alvaro started to go. He came to me and said “Sean! you got to check this thing out, you will love it!” and the first couple times I said, “No, I’m good, got my Insane Asylum, P90X, I don’t need that F3 thing.” But he was persistent and finally I said yes. That was 4 years ago, Dasher kicked my ass, Snowflake modeled leadership and Ice well, he was just a beast as we all know. I WAS IN!

F1 today: We worked out, Bang and go boot camp, simple yet effective, Done.

Back to more to the more important discussion. I started F3 because it was physically challenging, it was a bit competitive and I was hooked. I STAYED at F3 because of the brotherhood. Furthermore, I’m here today because of the bonds of faith, trials and LIFE that will hit you. Yesterday, one of our F3 brothers and a dear friend to a number of the F3 pax lost his wife to a long, tough battle with cancer. She was an amazing woman, if you want to see her, she is in both of the Speed for need Susan G Komen video’s. She’s the spunky Italian lady with the thick New York accent, you can’t miss her. She meant a lot to a lot of people and whether you knew her for a short time or a long time she made a positive impact on your life. She was a true woman of impact, Lynnmarie will forever be missed.

So how does that relate to F3? LIFE, I believe life is a boxing ring, sometimes your in the ring and your dominating, you can handle everything coming your way, great! You may even get knocked down, but you get right back up, and in those times it’s “cool” to have a couple of brothers around you to say nice job, or you need help? You say, “nope, I’m good, I got this.” BUT, sometimes in the ring of life, a twenty year old Mike Tyson steps into the ring with you and he will knock you the hell out. In 30 seconds your whole world can change, you have a wayward kid, you have a marriage crumbling, you lose a job, your driving down the road in a race and your wife calls you to tell you she has cancer. Or, in our brothers case, you fight a tough battle side by side with your M and you watch her take her final breath.

That’s a tough blow! That’s why F3! That’s why you let men into your world, your insecurities, your stupidities, so when life hits you, and it will hit you, you have men around you that care about you, that will pick you up when your bleeding. Men to carry you out of that ring so you can come back to fight another day. I have screwed up more times then I can count in leadership, more times as a father, and more times as a friend, but I know I have brothers I can count on to help me. Brothers that love me in spite of my quirky personality. Brothers that will give you an ear when you don’t know which end is up. Brothers that will be there for you when you know they’re dead tired and would rather be in their beds sleeping. Brothers that will feed your family for a month after your wife had surgery. Like I said in the COT, I don’t have all the answers when it comes to Faith, but, I do know that that as we spin on this giant ball called earth there has got to be something more, I KNOW there is, I have seen it in the Men of F3

That is WHY I do F3

Thanks for being my Brothers~ Tranporter

Prayers to the Longo Family

What the Heck….

A bit of an impromptu morning, more focused on the q source discussion then preparing a weinke,,, so you run around thinking of what to do AND there are cars driving in every side lot. With recent events it is clear that we all need to focus on safety more and for some reason I could not steer of clear of traffic. Regardless,we finally landed on an area to burn out chest a bit while still bumping up the hear rate.

WU: 29 SSH, 30 MC’s, and something else

Mosey to the back of some lot, parking lines 2 forward 10 merkins 1 back 10 lbc’s, modify 3 forward 1 back. That was fun mosey to the front lot, partner up. Series of Wheel barrows, partner carries, partner runs meet in the middle with Burpees, Merkins, WW2 Situps, Bobby H’s, and Merkin Shredders. that was about 25 min. Mosey back to start. Stop and do some Bupees along the way while Damascus picks up our FNG’s jacket and finish with a quick round of American hammers. DONE

Moleskin: Dana yelled at me for creating a second man touch Monday, Frack would have loved it. Goodfella called me out for an Audible and lack of a weinke, stating I was copying Deadwood. Our FIRST and only FNG to Asylum held his own (welcome Swimmers- Swimmer in Highschool and a urologist (double meaning….Nice job Shop). Shop and Damasucs had a no quit attitude (still waiting on them to step up on the F3 Losers Channel), Smokey and Goodfella led the pax. Cotters to loafer and Dana is literally half the man he used to be (in a good way).

Best part of the workout was the Q Source after! Great discussion, we had 8 but not all the same pax. Lazyboy, Illiterate and Spicoli joined in for the discussion and it was awesome! looking forward to this years conversation. Check out next weeks topic by clicking on the link


So up front I have to apologize, I apparently hit start record at the end of my COT list and subsequently recorded 52 min of pocket time with my phone rather than the COT, so I am missing two pax names that showed up. That said, we had a blast yesterday morning and did a little less running than normal but sure got the hear rate up!

WU: Mosey over to the side school Typical WU. 20 something 15 some other things,, a little calf stretching and then mosey over to the buses for 10 jump squats every other bus 10 merkins every other bus back

The Thang: Simple circuit- 400 Meter run, 30 KB swings, 20 Over the shoulder toss, 400 meter run, 15 Merkin shredders, 20 alt dumbbell snatch and 15 burpees. 4 min on 2 min rest, 6 on 3 min rest, 8 min on 4 min rest with a last round of 10 min. Done

Moleskin: Resting feels weird in F3, we don’t do it a lot but this work out really works if you red line it during the “on” times and rest while off. I liked it, something a little different. IT also was a great opportunity to get to know some of the other pax on rest. I was working with Bernanke,,, great guy, really pushing himself and I was really surprised at the respect after his name and age, he does not look 51. The rest pushed themselves as as well and I was honored to lead these men today.

12 Days of Christma…Clowns??

So, I had heard about this costume (thought is was Santa or Elfs….I mean it is Christmas,,,that would make sense) deal while returning from a really elegant F3 Party at a very prestigious Country Club in Charlotte raising money for a couple very noble causes to drive support both financially and of our time with these organizations. Then I show up at Cerberus with the complete 180 of elegant,,,, also raising resources for a noble cause……Completely different approaches, same desire and heart. So,,, although showing up in a clown suit is not my cup of tea, I applaud the hearts of those that did. They are my Tribe, as crazy as they are!

Warm up: Mosey to the top of the deck. SHH’s, Merkins, and something else don’t remember.

The Thang: Run the parking deck, exercises at both ends till the 3rd deck and do mary till the 6 and back down. 12 Donkey Kicks, 11 Lunges, 10 Burpees, 9 jump squats, 8 Merkins & 7 Supermans (at top) 6 Plank jacks, 5 Carolina DD, 4 Merkin shredders and just a little time for 3, 2 and 1 of pull ups back to COT.

Moleskin: Hard work by all, ICE, Alf , Job and Turkey Leg led the pax for the majority of 12 days Doc stepped his game up at the end. I saw a lot of grit by all, Rudy continues to impress me and gives 110 Astro is another that gives his all and Shop has not quit attitude as well.

Announcements: Safety is a practice we are asking that if you q Cerberus or Asylum my co-q’s and I would appreciate a safety reminder as you give the disclaimer.

Thin mint has challenged all of us who post regularly to q at least once a month

Also recommended is a cell phone and id bracelets. By some crazy chance you do get hurt, Transporter will be of little value to the hospital.


A bunch gathered to begin a work out, then out of no where comes this clown sound (literally),,,then you could see this tiny car with 4 grown (I use this word loosely) men with ten gallon hats on with the top down on this mini coop convertible.  Best clown clown car entrance ever, just as the clock struck 5:30.  I was so impressed I forgot the disclaimer and we started off on a mosey.

Warm up: 30SSH, 30 MC,  10 staggered Merkins Left then Right.  Mosey to the ht.

The Thang: Stolen from ICE (shopping for Pain): variations at each store front back to the start for mary.  R1- 5 Staggered Merkins.  R2- 5 Jump Squats. R3- 5 Merkin Shredders.  R4-3 burpees every other R5- I forgot.  Mosey across the street.  30 Dips IC, mosey around 10 more staggered merkins. Mosey back to Pets smart with quick stop for 10 Merkin shredders oyo.  

Finish the morning with group of 4 running worm burners around the parking lot with teams chasing the pushers with 5 merkins, 10 jump squats and 15 Lbc’s as they chase the plate (Sorry I didn’t explain it all that well) next time you are doing the exercise, catch the team member pushing the plate, if he is done take over, if not start the next exercise.  Mosey back to the beginning with some quick protractor and game.

Moleskin:  As usual Good fella led the pax on shopping of paid an led the mary on the return.  Solid push from Deadwood, Money ball and Bottlecap.  I saw solid effort from Leagalized and Posse as they pushed through the Merkin shredder. Although Shake took off early he still killed it with a 3 mile pre run.  Dough Boy brought it on the plate return with me, I was gassed he was not breathing.  Rudi was not going to let the plate get the best of him and give it 110. Good to see Gator Cub and Mad,  haven’t seen them in a while and got to see some new faces.   All and all great morning, great work by all,  clown car was a laugh! ASS Crack, Boytana, Lazy Boy and One star niner are too fun.,_NCSee 


Keep huggie bear in your thoughts and prayers-


DO NOT go in there

So this morning was like most, as the Q, I ended up cutting it a little close showing up in the nick of time as I was delayed by some “office work.” The “office”  ended up getting quite the work out itself this morning but I will come back to that later.

WARM UP:  quick circle around the lot, 20 SSH, 20 MC and 10 of the new Merkin Shredder!  ( hand release merkin with shoulder taps a the top)  Full extension and full retraction (no short arm merkins allowed with this move)

The thing:  Mosey to the entrance of Lawson,  5 merkin shredders at each light for the first ten.  Ten staggered merkins for the last 4.

The Main Thing:  11, 10, 9 etc pull ups at my garage rotating with variations of KB’s at the bottom of the cul de sac. 2 groups rotating a run up the hill.  This took till 606 so it was a brisk 1.5 miles home with Doc leading the way

Moleskin:  F.  During our visit to my house one of the pax had to use the office as well.  So after I brutalized the office this morning…It got nothing but worse from there.   During his visit, the printer was struggling and had a  paper jam, no tools in hand so the only option was to leave the printer jammed up.  I came back to an hostel M that was not happy that the printer was jammed up, my 2.0 even jumped in and added to the frustration . All of that and he was working with limited stationary.  It was tough morning for him,  that said,  I took all the heat and felt it was best to keep the M in the dark that the office was rented out to someone else this morning and that the paper jam was not caused by me. (PAX will remain nameless to protect the guilty)

The end result is everyone put in solid effort and we all were able to incorporate some muscles that we don’t typically get to work in f3.   Fun morning got almost 4.7 Miles in, Nice job gents!

Chase the Paper

So I sent a simple pre-tweet with a little kid chasing some toilet paper down a hill so he could achieve his ultimate goal….  Will come back to that


Proper Disclaimer given and off down hill Stop at the street 5 burpees, stop at the road,  10 Burpees

WU:  20SSH, 15 CC and something else can’t remember

The Thang:  5 Stations with Running half the lot as timer

Station 1- Worm Burners and Burpees

Station 2- Standing Reach with bar

Station 3  Smash balls

Station 4 KB Swing

Station 5 come back with the timer

Run back hit with a few more burpees and some Mary to finish on time


Moleskin: Chasing the paper, gear work is really up to you and you alone,  you really can just “get by” if you want to and honestly I have had times I have struggled with that myself. Its why I strive to find someone that will challenge me and push me, and why I set mental goals for myself while I work out. So, as I have done these in the past, the first round you should really push your self hard and hit a number.  Grab the biggest KB and see what you can do in the minute or so you have,  20,21 swings…. Great but next time set time around set a goal and beat that number, then the 3rd time even higher, chase that paper and set it so that your working your ass off. If your not gassed at the end of a gear work out, its your fault.  The motivation has to come from you…  And since your up at 5AM anyways  you mite as well make it worth your time.

Notable mentions- REcalculating and Frack are real men- I am not I admit it- both wearing t shirts and frack didn’t even have gloves

Frack decided that doing summer saults over the plate was more effective then pushing it

All put in a solid effort and I am looking forward to seeing more plate working in a couple weeks at Chiseled

Moneyball is relentless with Back blasts!

It was fun to q today! Thanks for the invite MB



Bible study Sunday mornings- DM Bottlecap for Details

Effe’s? party Tomorrow night for WUC

Bring Hoodies and pants to Bottlecap for Church on the street