Author Archive Tweetsie

Patience is a Virtue

On a freezing cold morning in South Charlotte, Nine Brave Pax made there way to Gumby. Here’s what we got into:

Warm up

  • Start out with Devotion (Lamentations 3:21-26)
  • Warm up
  • 20 SSH
  • 20 IW
  • 3 Delayed Merkins (Hold at Plank and six inches
  • Down to Cat Cow (5 times)
  • Side Bends (5 Breaths) L/R

The main thing

  • Mountain
  • Sun salutation (X4)
    • Arms reaching overhead
    • Full fold (heavy body)
    • Up to halfway lift
    • Into plank
    • Down into up dog/Cobra
    • Move into Down dog (Walk the Dog)
    • Step into Lunge, then move into full fold
    • From full fold to mountain
  • Back to Mountain
  • Begin Sun Salutation until Plank
  • Warrior 1
  • Warrior 2
  • Peaceful Warrior (Repeat warrior flow on other side)
  • Warrior 3
  • Starfish
  • In mountain, beginning balance poses
  • Begin with Tree (right leg up, then flapjack)
  • On your six,
  • Right leg in, reach for your left (switch)
  • Both legs out and reach
  • Butterfly- sitting tall, pushing your legs with your elbows in order to open up your hips (5 breaths)
  • Pigeon, (finally!) both sides
  • One Legged Wind Remove- both sides
  • Dead Pigeon both sides
  •  Corpse pose
  • Review Devotion again
  • Done!


F3 Dads this Sunday- This Sunday at 3pm Polo Ridge Elementary school 11830 Tom Short Rd, Charlotte, NC 28277. Bring the kids, and bikes hover boards and whatever else!

Chopper is on Q next week!


A great group of regulars this morning on what was a cold day. Most folks seemed to wimp out on the pre-run with the exception of two brave souls (Tclaps Julep and Jello).

The flow was a classic one- that’s been used before seemed everyone’s IT bands were hurtin, as there were early calls for Pigeon (especially Beaver- he got REALLY into Pigeon today).

Music today was classics from the 1990s- everyone seemed to be into it, especially when we hit Wonderwall. Also food for thought- with the Turn of the decade the 1990 is the same distance away as 2050 is (what???)


Thanks again guys for the opportunity to lead!

The Dirty 30 Celebration

On a beautiful Thursday morning, where it was almost chilly, 7 men moseyed on down to Matthews Elementary to see what trouble we could get in. Here’s what we did:

Mosey to the angled parking lot




15X Windmill

Mosey to the parking lot by the Farmer’s Market

30X Hillbilly

Mosey to Pizza Peel


Mosey to the Library

The Main Event

Partner up. Partner 1 is the “Nomad”- they begin some type of moving exercise around the Library Circle. Partner 2 does a called stationary exercise for 30 reps. Once done, Partner 2 meets Partner 1 and they run the Library circle and Flapjack

Round 1:

Partner 1- Lunges

Partner 2- 30 X Squats

Round 2:

Partner 1- Inchworm

Partner 2- 30 x Merkins

Round 3:

Partner 1- Bear Crawl

Partner 2- 30 X CDD

Round 4:

Partner 1- Backwards Run

Partner 2- 30 x LBC

Done with the Main Event

Mosey to the Pizza Peel- and use their benches for:

10 Decline Merkins

20 Step ups (10 Each Leg)

30 Dips

Head back to launch for some Mary and done!


After a long wait, I am officially a 30 year old! And the boys let me know it. Very talkative crowd today Lois and Sensei especially honed in on the hacking chest cough that I had to remind me I’m not a young man anymore (Great Example Site Qs….) Thumper and Sardine were out front looking strong all day- and I learned that Thumper has three daughters with the oldest getting ready to get her drivers license- that’ll be an adventure for sure!

Houdini looking strong, pushing along some guy that I didn’t know…. I think his name was Nomad? He’s finally come home- at least for this one workout. Thanks for showing up in honor of the Dirty 30 celebration.

There was a sighting of Slim Fast. but as soon as he saw me roll up with my intimidating weinke he vanished… or he might have had a meeting. You decide.

Thanks guys for allowing me to lead and for pushing me- as I leave my 20s behind and look towards a new decade, I’m struck again about how grateful I am for F3. Comparing where my health is currently vs where I was when I was at 25 I’m just blown away. Five years ago I would have never thought I’d run a half marathon. I would have never thought I’d have run through the mountains over a weekend and not died. But because of the men in the gloom- guys like Nomad, and SlimFast and Sensei who were pushing me- I’m moving into my 30s better off then I was five years ago. I’m grateful for each and everyone of you. See you in the gloom!

A (Short) Tour around Matthews

It was another beautiful day in Matthews for Peak 51. Here’s what we got into:

Run to the Parking lot



Mountain CilmbersX25

Suicides- stop at each light post for an exercise

1st Round: 5 Merkins

2nd Round: 10 Squats

3rd Round- 3 Burpees

From here, mosey to the park, and partner up for some Dora

100 Merkins

200 Squats

300 LBCs

Mosey on back to the school to the wall

People’s chair with air presses



A pretty straightforward morning. I was initially hoping to travel out to the Matthews Library, but trying to keep up with Sensei and Slim during the pre run wiped me out- so we kept it pretty close.

Good to see Thumper back! He mentioned something about doing tennis or something late at night, so not coming to much F3 at the moment. Glad he could lay down the racket, and put on his big boy shorts again.

Rest of the crew was in good form- the mumble chatter slowly went away the further we got into it. Must have been the humidity- the F3 Dog days of summer are definitely back.

Thanks to Lois and Sensei for the opportunity to lead!

A Beautiful Morning

Tweetsie posting on behalf of Damn Gina:

It was a great morning in Matthews as 7 pax got together for a great stretch. Here is what we did:

  • Trapezius stretch while standing in mountain pose
  • Bend down into a forward fold.
  • Kick out into a plank
  • Walk it into a down dog
  • Slide through a plank into cobra
  • Push back up to down dog
  • Roll up slowly to mountain
  • Warrior I – left side
  • Warrior II – left side
  • Warrior I – left side
  • Warrior I – right side
  • Warrior II – right side
  • Warrior I – right side
  • Sit down
  • Easy twist – left
  • Easy twist – right
  • Corpse pose
  • Right knee to chest (Pavanamuktasana)
  • Knee down twist pose – left (Jathara Parivrtanasana)
  • Corpse pose
  • Left knee to chest (Pavanamuktasana)
  • Knee down twist pose – right (Jathara Parivrtanasana)
  • Corpse pose
  • Plank on elbows
  • Child’s Pose
  • Plank on elbows
  • Child’s Pose
  • Easy Twist – Left
  • Easy Twist – Right
  • Sit up


This beautiful morning was my second Q and I made an attempt at refining and extending our stretches. I was super nervous during my first Q and I felt I moved too fast so today I made sure we held each pose for half a minute and the pacing felt much better. Everyone enjoyed the music the first time so I brought back Dusk to Dawn by Emancipator. Thank you again to all the pax for allowing me to lead them.

Sneakin and Creakin (Joints)

On another muggy day in South Charlotte, 5 PAX came to stretch out the kinks. Here’s how it went:

  • Start out with Devotion
  • Corpse Pose- with butterfly combo-  (on your back, with feet together into the butterfly)
  • Bring your knees up, and then slowly straighten your legs
  • With straightened legs, Keep pressing down through your feet, and bring your arms up one at a time for the pencil. You should feel the stretch all the way up to your fingertips
  • Cat Cow (5 times)
  • Side Bends (5 Breaths) L/R

The main thing

  • Mountain
  • Sun salutation (X4)
    • Arms reaching overhead
    • Full fold (heavy body)
    • Up to halfway lift
    • Into plank
    • Down into up dog/Cobra
    • Move into Down dog (Walk the Dog)
    • Step into Lunge, then move into full fold
    • From full fold to mountain
  • Back to Mountain
  • Begin Sun Salutation until Plank
  • Warrior 1
  • Warrior 2
  • Peaceful Warrior (Repeat warrior flow on other side)
  • Starfish
  • In mountain, beginning balance poses
  • Begin with Tree (right leg up, then flapjack)
  • Eagle
  • Right leg pull up
  • Left leg pull up
  • Right knee up
  • Left Knee up
  • On your six,
  • Right leg in, reach for your left (switch)
  • Both legs out and reach
  • Butterfly- sitting tall, pushing your legs with your elbows in order to open up your hips (5 breaths)
  • Pigeon, both sides
  • Child’s Pose
  • Dead Pigeon both sides
  • Then move to one legged wind removing
  • Once you do both sides do happy baby, and back to Corpse pose
  • Review Devotion again
  • Done!


So the job is straightforward for a Site Q-make sure someone is leading the workout and (in the case of the Gumby site Q) open and unlock the Scout Hut. I’ve figured out number 1, but this is the second straight time I’ve opened the door (but not unlocked) and left my keys in the scout hut with the door locked.

Thankfully the scouts are trusting, and I was able to find another way to sneak in- and it wasn’t the same way in that I had found the last time. Seriously, if you need somewhere at 2am to learn how to tie a Prusik Hitch (thanks Google), there will probably be a way to get into the scout hut.

Beaver was out here showing us how flexible he is. He looked like some type of circus acrobat the way he was touching his toes.

Madison in particular was feeling the not attending Gumby- mentioning how much flexibility he’s lost. Granted, he also just swam five miles, biked 56 and ran 42 for his triathlon he just completed (distances estimated). Kudos good sir!

Great to see Grave Dancer- the pain I saw in his face reflected the my own creaking joints, which was a comfort. But, when you are prerunning what seemed like 10 miles, that’s bound to happen.

Don’t sleep on ya boy Lois he’s showed up for the pre run, and posted a time showing he’s ready for the 3rd annual (since we started F3) Mountain Goat Timed Mile taking place on Friday. He’s gonna blow away his previous PR, and use the extra time to get some in some ‘Crootin for competitive Depth.

Thanks for coming out- appreciate the opportunity to lead!

Java Peak?

On a (annoyingly) cold spring day, four brave souls made their way to Peak 51 in the heart of Area 51. Here’s what we got into:

Head towards the shopping center parking lot


Imperial Walkers

Mountain Climbers

7s- 1 Merkin, 6 LSS to start out with

Travel- stop by Mac’s Speed Shop to smell the BBQ, and end up at Cotton Gin Alley for some Hill Billy’s

Continue Traveling to Pizza Peel-then to the Pizza Peel

Partner up- Travel opposite directions, 10 hand slap merkins when you meet

Round 1: Run

Round 2: Lunge

Travel to Brakeman’s

Head inside to get warm, and grab some java

Head back outside and run (with said Java) back to launch



Upon arriving and realizing it was going to be a light crowd, I decided to emulate the great (and unfortunately now somewhat mythical) Drano and treat the PAX to some Brakeman’s- so all of today was geared towards getting us there.

The “Java run” with actual Java in hand was waaay too entertaining, and may make a return appearance sooner rather than later.

Great group of guys- initially it appeared to only be three, then BullWinkle three wheeled it into the parking lot at 5:31.

It was a little sketch today- apparently (sources after notified me) the 4th graders at Matthews Elementary were going on a trip- but that mean that parents had their kids in one of the parking lots that we use around 5:40. It was mass chaos- parents moving parking spaces for no good reason, kids just randomly appearing out of the gloom, all the while the bus didn’t come until the very end of the workout.

Thanks to Lois and Sensei for allowing me to Q- see you in the gloom! (yes you- it’s warm now so you should make a return appearance and stop slacking).

Stretching under the Antler Lights

On another great Wednesday morning six PAX came down to the scout hut and stretched it out. Here’s how it went:


Corpse Pose StartQ

Move From Corpse into Child’s Pose

TableTop for Cat Cow (5 Breaths)

Left Side Right Side


Left Arm High

Right Arm High

Six Inches- 10 Seconds

One Sun Salutation together

Then- Do Sun Salutation non stop for two minutes (Goal is to get warmed up-speed up even if that is needed)

Lizard- 45 Seconds Right

Hamstrings(Straighten out Leg) 45 Seconds

Lizard Quad- 45 Seconds

Right Side

Back to Mountain

Sun Salutation- Meet in Downward Dog

Right leg to the sky and Hold Three legged dog

Lizard flow- Left leg then right leg

One Sun Salutation- OYO

Repeat flow on other side

Sun Salutation Meet in downward Dog

Pigeon- Left Side then Right  side 1 minute at least on each side

 Depending on time- Tree for balance

 Then on your Six


Reach for Toes- right leg then left leg then both

Pretzel stretch

Happy Baby

Corpse Pose



Was a good group of the veterans today- which was great since I hadn’t been to Gumby about two months- they made the transition back easy.

Mumble chatter was light- Lois had some words about me traveling to Australia, but nothing crazy.

We did have all the lights on but decided to switch up the mood- hence stretching under the antler lights.

Enjoyed the opportunity to lead- appreciate you guys!

Eating Baklava wearing a Balaclava

On quite a frigid morning, Five brave souls came out to Peak 51 to shake off the ice. Here’s how it went:

The Thang

Leave launch, and head to the FBC office parking lot



Mountain Climbers X20

Mosey to the backside of the Hardware store


Mosey to Pizza Peel- 10 Merkins

Mosey to the Matthews Library and partner up

Travel different directions around the circle and when you meet up- 10 hand slap Merkins

Round 1- Run

Round 2- Run

Round 3-Backwards Run

Round 4- Lunges

Leave the Library, and make a beeline for Stumptown Park

Switch (kindof?) partners for Dora- Partner 1 run the path in stumptown, 2 does the exercise:

60 Merkins

150 Squats

200 LBCs

Mosey back to launch, and hit the wall for some people’s chair, plus arm raises


5 Burpees



Glass Joe’s Father in Law Passed- be in prayer for the Family

Continued recovery for Hoffa

Lobsta Roll- hip replacement

F3 guys on F3 mission- safe trip/travels


Man.. it was cold!

The type of cold that makes you unsure if anyone is going to show up. I should’ve known better, as we had a solid group of regulars show up.

Swiss Miss and Slim immediately began competing in the “who is the most layered up.” But the real winner was Lois, sporting his new Balaclava- which I learned is different than Baklava. You can eat a Baklava while wearing a Balaclava, even though it might be difficult- but you definitely don’t want to wear a Baklava and try to eat a Balaclava. It won’t work- or it will and just be really really messy.

In addition, Lois, regaled the story of Stone Cold’s continued calling of a ninja during Skunk works earlier in the week- which was proven true when 30 seconds after rallying with Sparta for COT all of a sudden you heard SC yell “NINJA” as loud as he could at Lois.

Things went smoothly until we hit the Library and I called for Partners. Lumber Jack and I immediately partnered up and were good to go. But for some reason, Slim, Sensei, Swiss Miss and Lois could not figure it out. I mean, there was going to be a mix up in groups, but they took like five minutes just trying to figure it out.

Going to Stumptown, complaints abounded (mainly from Slim Fast)- apparently we were not doing enough reps, while at the same time doing too may reps. Typical.

Speaking of which- kudos to Slim Fast and Sensei for pre running. It was the first times I’ve done an “angry pre run”- we ended up talking about the state of politics in America, and we shaved off all kinds of time off our mile pace #angryrun

Consensus of the group was not any crazy superbowl plans- though I did learn that Beantown Tavern is owned by a Patriots fan so it’s gonna be LIT. In case you need a spot to watch the big game.

Thanks to Sensei and Lois for the opportunity to lead in the winter Tundra- SYITG!

The Cold Corporate Side of Matthews

On a nippy morning in the southernmost tip of Mecklenburg County, 7 men decided to go run around town. Here’s what we did:

Start Running

Left out of Matthews Elemntary

Right onto Main Street- Stop at every Stop Sign to get some pain stations in. (SSH, IW, Merkins)

Right onto John Street, then cross over onto Ames Street- SQUATS pain station

Right onto E Matthews, Left onto Independence Parkway

Run downhill until you hit Target, take a right into the Parking Lot

Sevens- Jump Squats and Merkins

Once we were all done, gathered and left onto 51.

Left onto N Trade Street

Right onto Charles.

Left onto Ames.

Left on Main Street

Back to Matthews Elementary and finish!

Total around 5.5 Miles


Let’s get it out of the way- it was cold. But perfect running weather- cold enough you want to get moving, warm enough that you’re not frozen once you do get moving.

In my mind, Sparta is one of the underrated workouts out there- A good mix of running with just enough bootcamp to make it interesting, right in the heart of the beautiful downtown Matthews.

Gypsy apparently had been promoting that I would provide a local, scenic tour of Matthews, however, I had already decided on the cold, coporate approach- heading to TARGET, by way of passing the Harris Teeter Coporate office, and the (I think) gears or sprockets office.

Great group out there- all cold (figuratively and literally) blooded veterans who know what’s up.

Christmas was out in the lead- but he’s so nice he didn’t open up the throttle on a couple of occasions because he in fact several times you could tell he was waitin on me. He got tired of that and disappeared from view once he opened it up on 51.

Gypsy wasn’t far behind but it took him a bit to get warmed up- he was still feeling the pain that is Skunkworks (only the biggest and the baddest show out there on Tuesday’s morning).

Full House was cranking it out today- fun story, while I was running one Monday with the legendary Slim Fast and Peak Q- guru, Sensei when all of a sudden he materialized in his car. So I learned he lives right down the road from Sensei, and is close to a couple of the other guys! Truly a small world.

Arena and Retread were coming on strong- both veteran runners who were knocking it out.

And of course, Joker who rated this Q highly- I was on his podium for one of the top 2 workouts he had been too in January! (he had only been to two, but we won’t talk about that).

All types of good mumble chatter, but can’t remember it all.

But on a serious note, right before I Q’d this morning, I listened to the Nations Podcast on runners’ safety, and tried to modify the workout as much as I could with the suggestions. Good news- it works. Keeping an eye on the 6, adding an additional bit to the disclaimer- it’s not hard to do. But even the little things can make an impact- especially as Q, where what you do sets the tone for the entire workout. Whether running, or bootcamp, or stretch, the key is we are all out there getting better- safely.

Thankful for these guys- thanks Madison and Gypsy for letting me lead!

And we’re the three best friends that anyone could have…..

On an cold, rainy Friday morning, three pax decided to show up and give Mountain Goat a go. Here’s what we did:

We stretched. We ran to the Starbucks at the end of Bevington and back. We stretched. We then left.  



Super grateful for these guys coming out to push me. It really was a horrible, gross day to do anything other than sleep. In fact, that’s what a bunch of the normal guys seemed to do (yeah I went there. I’m talking to you, person reading the BBlast who didn’t show up.) But I digress…

Woke up this morning with no idea that the weather was going to be as bad as it was, so I decided to do the pre run. Headed into the parking lot right on time, and the iron machine known as Slim Fast wasn’t there. Puzzled, I decided to wait for a moment- and he rolled up a couple of minutes late…. looking like he got run over by a truck. 

He let me know that he was really under the weather, and wasn’t going to run in this mess, and three wheeled it out of the parking lot. With that, my first unofficial Q of Mountain Goat was under way. A quick solo mile pre run led me to hope and pray everyone else decided to just take the day, so I could get out of this mess. That prayer was not answered, as Insomniac and Adobe had rolled up. So… we’re committed. 

We did an nice an easy warm up down Strawberry to the Rosecliff intersection. We then set out. Discussion was had about pace- Insomniac initially wanted to start out around a 4 and a half minute mile, but Adobe had come out for the first time in a while so we settled on an easy 5 minute mile pace.

We struck out, and things were alright for about a half a mile- until we reached the hump in the road- not the bump. There’s a huge difference between the two if you didn’t know. We were up on that plateau for like 5 minutes… and finally came down right by the house at the bottom of Coburn that I merloted at that one time.  Just hanging there was a pack of rabid turkeys blocking our path- so Insomniac fought them off with a trident. It was crazy. He killed like 45 of them, so he’ll probably have to lay low for a little bit.

Once we got onto Bevington, we appropriated a small wooden ship that apparently some child had been building, and used it to sail down to the fabled land of overpriced sugary coffee. 

Once there, we traded the ship in for several Decaf, no foam soy  Carmel Macchiatos, and struck out back towards South Charlotte Middle.  Adobe disappeared for half a mile, only to jump out of an unmarked SUV at the top of Bevington. He wouldn’t talk about what happened- something about “Family Business.”

From there, it was pretty uneventful- we had to dodge turkey carcasses , I almost threw up the bannna I had earlier heading up the hill on Coburn and we had a beard growing contest from Brown’s Pond to Rosecliff (Insomniac won…. with Adobe in a close second). Total mileage ended up being around 4.20 (Go Boone!).

Seriously- I’m so grateful for these guys. Insomniac keeps on getting stronger and stronger, while I’m so glad to see Adobe made it back out. Adobe and I actually talked about how he hadn’t been out in a while last Friday at work, and he Hard Committed to coming back out. T Claps to holding to it even with the weather. 

Insomniac said something insightful as we were walking back to the cars. Essentially, if we can come out and run in this weather, we can do it anytime- and I totally agree with that. At the end of it all, we were all wet, cold, tired- and better off for it. It’s the magic of F3- no matter the weather, no matter how many show up, we all sharpen one another. I’m so grateful these guys showed up- I know I was better for it. 

Thanks Slim and Retread for letting me lead- hope both of yall feel better!