Author Archive Tuck

PreBlast: Makeshift Marathon 2020

Welcome to the long-awaited Makeshift Marathon 2020 PreBlast. Before we get into it, a little housekeeping…

Disclaimer: This is not an official event and is not sanctioned by F3 or FiA. There will be no road closures, medical professionals, safety personnel or public safety officials. Race organizers will not be held liable for any accidents, injuries, illnesses, deaths or medical emergencies experienced during or after Makeshift Marathon 2020. Participation is at your own risk. By registering for and/or participating in this event, you agree to these terms and conditions. 

Good times! When a PreBlast leads off with a disclaimer you know you have something exceptionally #CSAUP on your hands.

So, what is this? Simply put, a contingent of local runners who had their Fall races canceled put their heads together and developed their own race in Waxhaw/Marvin/South Charlotte. Several options are available, including a full marathon, marathon relay (any number of teammates), half marathon and 10k. Ruckers are welcome. There will be aid stations with water and participants will have the opportunity to have their own fuel/hydration waiting for them at each station.

Why? For the love of the sport, and to provide like-minded family and friends with the opportunity the race like it’s not 2020, while raising funds for a good cause.

Who? Open to members of F3, FiA, family and friends. Please do not advertise/share on social media.

When? Saturday, November 14th at 7AM.  In the event of inclement weather, the make-up date is Sunday, November 15th.

Where? Parking and race start/finish are in front of Kohl’s on Rea Rd. & Tom Short Rd in Waxhaw (601 Sherman Pl, Waxhaw, NC 28173).


  • Map Link
  • The course will be 6.55 miles long.  Complete four laps for the marathon, two for the half marathon and most of one for the 10k.
  • A device will be used to ensure the proper distance is measured, however the course will not be considered “certified” by any governing body.
  • It will be marked with flags and/or cones and temporary spray paint but we encourage all participants to study the course thoroughly.
  • The course is mostly flat.  There is a subtle incline on Ardrey Kell Rd. and a subtle decline on Tom Short Rd.
  • Please note that there will be no road closures or safety personnel. There are sidewalks available throughout the course and it is recommended that you use them. It is also highly recommended that you wear safety gear such as bright/reflective clothing and blinkies.
  • There are two crossings of Rea Rd. per lap. The course has been designed so that you don’t have to cross at a specific spot. You will have a window of 0.1 to 0.3 miles to cross at will when the road is clear of traffic. With any luck, you will not have to stop to wait for traffic during the race.

Aid Stations:

  • There are three aid stations per lap, averaging one every 2.18 miles.
  • 8 oz disposable water bottles will be provided at each station. Sports drinks (Gatorade, Powerade, etc) will NOT be provided.
  • Participants will have the opportunity to drop off their own fuel and hydration and have it waiting for them at each station. More details on this to follow.
  • Any non-disposable items left at aid stations will be returned to start/finish after the race to be claimed.


  • Timing: Participants are responsible for timing their own races, although we will have a volunteer marking down each person’s start and finish time just in case.
  • Parking: Park in the Kohl’s parking lot (601 Sherman Pl, Waxhaw, NC 28173)
  • Bathrooms: Nearby bathrooms include the Starbucks and CVS in the Kohl’s shopping center and the Chick-fil-A at the corner of Rea Rd. and Ardrey Kell Rd. Please note that there are NO port-a-johns available on the course or in the start/finish area.
  • Registration Fee: a fee will be charged to cover the cost of water, course marking materials, shirt and contribution to a fundraiser (details below). The fee amount is TBD and will depend on the number of participants and the cost of the shirts. It will cost less than a typical official marathon / half marathon. For simplicity we are NOT varying the fee by race distance selected.  The fee will be collected via F3 SOB’s PayPal account. More communication on this to follow.
  • Fundraiser: The registration fee will include a $20 donation to Christ’s Closet.  Christ’s Closet is a local organization with the mission of showing God’s love by providing free clothes to those in need. Our donation will be put towards a 24 foot trailer which will enable quick mobile giveaways with just two men and a truck. Ice 9 and Shop Dawg are our liaisons within Christ’s Closet.
  • Event Shirt: The fee will also include an event shirt.  We are targeting a long-sleeved, quality technical shirt.  If you have an idea for a logo for the Makeshift Marathon please reach out to Tuck!
  • Food and hydration will NOT be provided after the race. Participants are highly encouraged to bring their own.
  • Other items that you are encouraged to bring for after the race include a blanket (body temps drop quickly after a race in the cold), a change of clothes and a collapsible chair.
  • Even if you are not interested in racing, please consider pacing a friend, volunteering, or the sleep-in option (where you support the race/fundraiser with your funds, receive a shirt, but do not run)
  • Volunteers: we need volunteers to help with aid stations, timing, course marking, photography and singing the National Anthem.  Reach out to Tuck if interested.

Click HERE to register.


Thorough Recounting of Chicken Run


And I ran
I ran so far away
I just ran
I ran all night and day
I couldn’t get away
A cloud appears above your head
A beam of light comes shining down on you
Shining down on you
The cloud is moving nearer still
Aurora Borealis comes in view
Aurora comes in view
And I ran
I ran so far away
I just ran
I ran all night and day
I couldn’t get away

This is FUN! We’re having FUN!!

5 men gathered to help bring the Brave back to life, and sweat all over the damn place.

Mosey around the parking lot for a minute and circle up for COP:

  • SSH x 25
  • LSS x 15
  • IW x 15
  • Slow Merkins x 10
  • MC x 15

Mosey to corner of Ballantyne Commons and Community House.


  • Run North on Community House to Endhaven (1 mile).  At every side-street / entrance on the way (8 total), stop for jump squats.  Start with 2 reps and increase by 2 at every station, for 72 reps total.
  • Take a right on Endhaven and run to the last neighborhood on the right (1 mile).  At every side-street / entrance on the way (8 total), stop for mary.  We did something like a Chippy Cross, but with lowering your legs back to 6-inches in between each toe touch.  Start with 2 reps and increase by 2 at every station, for 72 reps total.
  • Then run the route in reverse, using the same format.  On Endhaven do merkins.  On Community house do burpees.  It was worse than it sounds.

Mosey back to launch.  2 minutes of mary with each of us calling out 10-15 reps of an exercise one at a time rapid fire.


Loved the group we had this morning.  We stayed together throughout, with some good banter about how much “fun” we were having.  The title of this BB is a direct quote from Mario.  YHC can’t emphasize enough how horrible the last mile w/ 72 burpees was in that heat.  It didn’t help that the last few stations were close together.  It definitely took a bite out of all of us.  Kudos to the pax for not refuseniking.  Teddy is working his way back and looked quite strong.  Softie was out leading the pack for a good portion, Wingy had beard envy and Mario almost pooped himself during AND after the workout.  We must have looked pretty banged up after COT because a vulture was giving us the eye.  Apparently the same thing happened last week.  It might take one of us out eventually, but we must accept that.  It’s the circle of life.

Do Not Read This

4 men and 3 2.0’s split the Q at the latest installment of Garage Band.


  • 2 minute run into our respective ‘hoods (1 min out / 1 min back)
  • Pax 1 calls an exercise
  • 2 minute run
  • Pax 2 calls an exercise
  • Pax 1 calls his exercise again
  • 2 minute run
  • Pax 3 calls an exercise
  • Pax 2 calls his exercise again
  • Pax 1 calls his exercise again
  • 2 minute run
  • keep building the pyramid until time expires

Here are the exercises that each PAX chose as we built the pyramid:

  • Tuck – merkins x 10 (90 total)
  • Fire Hazard – overhead press w/ weight x 10 (80 total)
  • Flutie Flakes – Squats x 10 (70 total)
  • C3PO – Plank w/ 10 toe touches (60 total)
  • Johnny 5 – Freddy Mercury x 10 (50 total)
  • Odd Boy Out – LBC’s x 20 (80 total)
  • T1000 – Burpees x 10 (30 total)
  • Tuck – Slow curls w/ weight x 10 (20 total)
  • Fire Hazard – Dips x 10


Appreciated the group participation.  Is a Tuck Pyramid an easy button for the QIC?  Yes.  Is it a fun and solid workout?  Also yes.  It also tends to be a well balanced one because of the variety of exercises selected by the PAX.  The best thing about this format is that whenever you use it you are guaranteed a unique workout, never to be repeated again.  We got in ~2.5 miles which is pretty good for a 45 minute bootcamp.  T-claps to the 2.0’s (Odd Boy Out, Johnny 5 and T1000) for doing a great job picking their exercises.  Especially T1000 w/ the burpees.  Pretty ballsy!

We will continue Garage Band as long as there is demand for it.  Who knows- maybe it’ll become a permanent addition to the schedule.  YHC loves the 0630 start time which allows for a pre-run w/out waking up super early.  And being virtual, you save driving time on both ends.  For you runners it’s a great opportunity to get some running and cross training in on the same day, while still getting a decent amount of sleep.  For the non-runners you get even more sleep.  Everyone wins.


Keep checking Slack and the SCLT F3 site to keep track of all the virtual and in-person workout options in SOB Land.  Some start times are being modified as we transition back to the gloom.  The Maul is in-person tomorrow @ 0600.

Garage Band Audition

3 PAX rocked out at a new workout called Garage Band on a beautiful Monday morning.  What is Garage Band?  Will SOB’s attend a Monday workout?  Are there horse socks?  Is anybody listening to me?

Garage Band is a new Monday virtual bootcamp born out of the current insanity.  Historically, SOB has struggled to sustain a Monday bootcamp (aside from The Big House up in Pineville).  No one really knows why.  Maybe we all just have a case of the Mondays.  Every Monday.  Maybe no one wants to compete with Blakovery (note, correct spelling of Blakovery).  Maybe Monday’s are cursed?  Rumor has it a few PAX have tried a Monday bootcamp in the past and all have suffered ill consequences.  In 2015, Market Timer and Bucky tried to launch one.  At the time they had flowing locks of hair down to their shoulders.  By the time the workout was over… not so much.  In 2017 it was Transporter and Paper Jam’s turn.  Prior to that they had never pooped mid-workout.  You all know how that story ends.  In 2018 Escobar gave it a shot.  He was just coming off his 10th consecutive marathon.  As far as anyone knows he has not run since.  #SOBMondayCurse

A few PAX have noted that they would appreciate a later start time option due to the lack of a commute or whatever the case may be, so we went with 0630 for this one.  Since everyone is out of their normal routines now is a great time to throw some new stuff at the wall and see what sticks.  It was much easier to get a 5k pre-run in with this start time.  Aside from the day of week and start time, everything else about Garage Band is pretty standard.


  • SSH x 20 IC
  • IW x 20 IC
  • LSS x 20 IC
  • Run 1 minute out w/ some karaoke, 1 min back w/ some butt kickers and high knees

vDora 1-2-3

  • Partner up
  • Partner 1 runs 30 seconds out, 30 seconds back while partner 2 does merkins.  Flapjack.  Keep going until 100 cumulative merkins.
  • Partner 1 runs 30 seconds out, 30 seconds back while partner 2 does squats.  Flapjack.  Keep going until 200 cumulative squats.
  • Partner 1 runs 30 seconds out, 30 seconds back while partner 2 does LBC’s.  Flapjack.  Keep going until 100 cumulative LBC’s


  • Pax 1 calls an exercise
  • 2 minute run
  • Pax 1 calls his exercise again
  • Pax 2 calls an exercise
  • 2 minute run
  • Pax 1 calls his exercise again
  • Pax 2 calls his exercise again
  • Pax 3 calls an exercise
  • 2 minute run
  • etc etc

Here are the exercises that each PAX chose as we built the pyramid:

  • Coyote – SSH x 10 IC
  • Soft Pretzel – dips x 10
  • Tuck – diamond merkins x 10
  • Coyote – CDD x 10
  • Soft Pretzel – thrusters w/ weight x 10
  • Tuck – split squats x 10 each leg
  • Coyote – burpees x 10


Thank you Softie for joining and trying something new.  Oh BTW you are co-site Q of Garage Band.  Coyote (YHC’s 2.0) is still enthusiastic about working out after a few weeks.  YHC is cherishing this unexpected time with him in the gloom.

Lessons Learned:

  • We can make partner exercises like Dora 1-2-3 work in the virtual environment
  • It is known that doing exercises in cadence with the PAX is problematic due to the audio lag.  The Q can count the cadence for all, and still breathe, by skipping the “1”.  For example: 1, 2, 3, 1; <breathe> 2, 3, 2; <breathe> 2, 3, 3; <breathe> 2, 3, 4; etc.



Better Together

8 men and 2 of YHC’s many 2.0’s Q’d a bootcamp in the zoom and proved again that virtual bootcamps are legit.


  • 2 minute run into our respective ‘hoods (1 min out / 1 min back)
  • Pax 1 calls an exercise
  • 2 minute run
  • Pax 1 calls his exercise again
  • Pax 2 calls an exercise
  • 2 minute run
  • Pax 1 calls his exercise again
  • Pax 2 calls his exercise again
  • Pax 3 calls an exercise
  • 2 minute run
  • etc etc

Here are the exercises that each PAX chose as we built the pyramid:

  • Tuck – merkins x 10
  • Wild Turkey – single leg Romanian deadlifts x 5 each leg
  • Fire Hazard – burpees x 10
  • Point Break – LBC’s x 10 IC
  • Geraldo – CDD’s x 10
  • Bucky – Sister Mary Catherine’s x 5 each leg
  • Bratwurst – Heels to Heaven x 10
  • Wingman – 1 minute plank


Thanks to all for helping YHC Q this one.  The format kept everyone engaged and provided a good mix of exercises and running (~2.5 miles total).  We started w/ 9 PAX and at some point YHC’s 2.1 wandered into the garage and was conscripted into the workout.  As we were running down the street she was overheard muttering to herself “But I was just looking for some tape…”.

It is clear to YHC that we need these virtual 1st F workouts/2nd F hang-outs/3rd F discussions in our daily lives as a source of light as we face the growing darkness around us.  Please do everything you can to stay connected and bring others into the fold.  We are better together.

Reading is Fundamental

8 men showed up to walk the talk and brave The Brave.  The near freezing temps were much appreciated after several days of oppressive heat and humidity.  Oppressive is a relative term, but when you sweat as much as YHC does, anything over 60 degrees is obnoxious.


Mosey to circular park / traffic circle in between the 1st two office buildings on N. Community House.

  • SSH x 20 IC
  • Traverse circular brick bath that runs perimeter of park using only bear crawl, crab walk or broad jump.  Some pax modified w/ lunge walk.
  • Backwards run around traffic circle

Mosey to traffic circle next to Wells Fargo building

  • LSS x 20 IC
  • Traverse border of traffic circle using same rules as previous stop
  • Backwards run around traffic circle

Mosey North on Comm House, stopping at corner of Endhaven for 10 merkins IC.  Continue to SpringHill Suites parking lot, stopping for 20 MC IC.  Right on Johnston to McAlpine Creek Greenway parking lot, stopping for 20 flutter IC.  Enter Greenway and bang a right to go under Johnston, then eventually exit left on the path that spits you out next to Pike Nurseries.  20 dolly IC in Pike parking lot.  Mosey on path behind large pond just South of Pike.  Find way to large traffic circle at the center of Atkins Circle apartment complex.

  • LBC x 20 IC
  • Traverse border of traffic circle using same rules as previous traffic circle
  • Backwards run around traffic circle

3-pronged Starfish

  • Run to beginning of each entrance to traffic circle and perform 10 burpees
  • 20 LBC’s each time you return to circle

Cross Johnston at crosswalk and mosey all the way home on N. Comm House.  In total we got in somewhere between 5.5 and 6 miles.


Pro tip: read backblasts.  YHC had that self-righteous feeling that comes with talking a workout to new territory, only to find out after-the-fact that Frasier Q’d basically the same route once.  And by once I mean three weeks ago.  What are the CHANCES.  Had I only read the backblast…  It gets worse; Wild Turkey, YHC’s creative kindred spirit, and the only member of the PAX to post at both workouts, was surely thinking the entire time that YHC was a hack.  YHC now needs to redeem himself with a future Q on new territory (an increasingly difficult task in SOB Land) with an innovative premise and questionable decision making.

Great job by all PAX.  We had a tight formation and there was hardly any time spent waiting for the 6.  Cobains for getting us back to launch 2 minutes late.  It was a direct result of taking a wrong turn into Tagalong’s beard and spending several minutes trying to find our way out.  That thing is like the wardrobe from Narnia.



The Brixham Egg

10 men laid a Brixham Egg at Stonehenge.


  • SSH x 20 IC
  • IW x 20 IC
  • LSS x 20 IC
  • Merkin x 10 IC
  • MC x 20 IC
  • Flutter x 20 IC


Mosey to fountain in middle of Brixham Green and partner up.

  • Step 1: Partners run to opposite buildings, perform 10 hip slappers and then return to fountain
  • 10 hand-slap merkins
  • Repeat step 1
  • 10 hand-slap merkins, 10 leg throws
  • Repeat step 1
  • 10 hand-slap merkins, 10 leg throws, 10 partner derkins

Brixham Egg

There are six buildings situated around Brixham Green in an egg shape. Run clockwise, from building to building, stopping at each one for exercises. One full loop is 0.6 miles.

Loop 1:

  • At 1st building perform 3 burpees and 6 box cutters.
  • At each subsequent building add 3 burpees and 6 box cutters. Grand total is 63 burpees and and 126 box cutters.

Loop 2:

  • Same as round 1, but with jumping lunges and LBC’s

Mosey to retaining wall near Tony’s Pizza.

  • Set 1: 1 pull up, 2 merkins, 3 squats
  • On each subsequent set, add 1 pull up, 2 merkins and 3 squats
  • 5 total rounds. Grand total of 15 merkins, 30 merkins and 45 squats.

Mosey to parking lot next to Einstein’s.

  • Circle up, on your 6
  • 1 pax calls a mary exercise, then he bear crawls around the outside of the pax circle while everyone else performs the exercise
  • Take turns until everyone has had a turn

Back to launch and plank for remaining 45 seconds until time.


  • Kobayashi was out yet again and is getting noticeably stronger
  • 9 other guys were there too and each one is special and unique
  • Thank you to Wild T for the opportunity to lead, and for taking us out

Ciabatta be KIDDING Me: Holiday Jukebox Edition 4.0

12 men got blasted in the face with Christmas music while doing a tabata workout at #F3Stonehenge.


Ciabatta refers to Tabata, a form of high-intensity interval training developed a Mongolian scientist.  Each exercise is performed for 8 cycles of 20 seconds of work and 10 seconds of rest; 4 minutes total for each set.  Doing eight different sets this way is a full F3 Ciabatta Cycle.  Add some Christmas music blasted through a guitar amp-sized blue-tooth speaker and you have the 4th annual Holiday Jukebox Edition.

Due to the rain we moseyed to the basement of the Ballantyne Village parking deck.  We warmed up a little by running up the stairs to the top of the deck and then back down.  When I say “we” I mean everyone but me.  I stayed behind to set up Wingman’s speaker.  How convenient.  When everyone returned we got right down to business.  Here are the 8 sets of tabata that we performed:

  1. Wall-o-rama: crab walls, donkey kicks, balls 2 the wall, wall sits, repeato
  2. Plank-o-rama: regular plank, right arm out, right arm out & left leg out, left arm out, left arm arm out and right leg out, elbow plank, left side elbow plank, right side elbow plank
  3. Merk-o-rama: merkins, diamond merkins, wide-armed merkins, stagger left merkins, stagger right merkins, hand release merkins, tempo merkins, merkins
  4. Lunge-o-rama: front lunge, back lunge, skater lunge, jumping lunges, repeato
  5. Mary-o-rama: 8 different mary exercises Q’d by the PAX
  6. Animal walk-o-rama: bear crawl, crab walk, frog leap aka broad jump, duck walk, repeato
  7. Jack-o-rama aka The Great Jack-off: SSH, seal jacks, smurf jacks, plank jacks, elbow plank jacks, 6-inch plank jacks, side plank jack left, side plank jack right
  8. Burpee-rama: 8 rounds of various kinds of burpees, Q’d by the PAX (worked around a couple refuseniks)


Thank you Wingman for the use of your sweet blue-tooth speaker (and convenient carrying case)!

Thanks to the PAX for putting up with this nonsense for the fourth consecutive year.  I appreciate the attendance despite the rain.  Merry Christmas.

Black Friday Convergence > Turkey Jam

13 PAX from Cerberus, Centurion and The Brave converged at Waverly on a blustery Black Friday morning to exorcise Thanksgiving debauchery and prove Paper Jam wrong.


Mosey across Providence Rd. to new Harris Teeter parking lot for COP:

  • SSH x 20 IC
  • IW x 20 IC
  • LSS x 20 IC
  • MC x 20 IC
  • Tempo Merkins x 20 IC
  • Peter Parkers x 15 IC

Mosey to Central Park and partner up.  Partner 1 performs merkins on side of field while partner 2 runs to opposite side of field, performs 2 burpees and runs back.  Flapjack until a cumulative 100 merkins are reached.  Repeat, but with a cumulative 200 squats.  Repeat, but with a cumulative 200 LBC’s

Run down field, doing a pyramid of jump squats along the way.  1 jump squat at first tree, 2 at 2nd tree, etc, up to 10 jump squats and then back down to 1.

Mosey to road that borders the park for suicides. 1 burpee at the start, then run to 1st street light and back.  2 burpees at start, then run to 2nd street light and back.  Etc, up to 7 burpees / street lights.

Back to Central Park for March of the Toy Soldiers aka lunge walk approx 100 yards.

Mosey to Harris Teeter parking lot for 4 Corners / 11’s.  At 1st corner perform 10 plank jacks and 1 flutter (each leg).  Run to next corner for 9 plank jacks and 2 flutters (each leg).  Etc, until down to 1 plank jack and up to 10 flutters.

Mosey to side of Harris Teeter.  Partner 1 in people’s chair while partner 2 runs up steep hill, performs 1 jump squat and returns.  Flapjack.  4 total rounds.

Return to launch for Jack Webb until time expires (got up to 7 merkins and 28 air presses).


  • Billy Goat wore a full-on snowsuit and it was fantastic
  • Thin Mint had a dude wipe stashed under his hat.  The morning after Thanksgiving you can never be too careful.
  • After a flurry of Slack messages on Thanksgiving, Cheese Curd figured out where and when the convergence was.  If only there was a schedule online…
  • Tolkien flew under the radar, a far different beast than the Tolkien of old who would have been doing karaoke and backflips as we traveled from point A to point B.
  • Thin Mint almost impaled himself on a random stake on the big field. #disclaimer
  • It is pretty clear that the automatic mowers (think roombas) on the big field are self-aware and don’t like us
  • The 4 corners / 11’s thing made perfect sense in YHC’s head but not in the real world.  Mighty Mite implemented his own interpretation and it was probably better than what was called.
  • YHC pulled an audible with the people’s chair / hill climb combo.  After all, you can’t just mosey past a hill like that without doing something stupid on it. There was a little friendly competition during round 4 between YHC and Doc McStuffins, with the better athlete/man reaching the wall first.
  • During COT McGee made a passionate appeal for the PAX to check out WAMRAP (Wednesday AMRAP workout at Waverly).  He even definitively clarified what the “W” stands for, but you had to be there.
  • Overall the effort was strong by all and we stayed together nicely throughout.  Great work, men.
  • Fun times at Panera coffeeteria.  The only thing stronger than the workout was the oatmeal that YHC enjoyed.  I could feel it coursing through my veins and helping me to recover instantly.  I just might scoop a helping into my back pocket before Kiawah.  The highlight of the morning was when Mighty Mite pointed out that Thin Mint had egg on his face, and not the metaphorical kind.
  • After Paper Jam’s #fakenews that no one would post the day after Thanksgiving, we tied his “Turkey Sham” with 13 PAX.  However, if you count a Dasher sighting at coffeeteria, we actually won.  Better luck next year PJ.