Author Archive Zinfandel

I’m soaked (your M didn’t say that)

It’s raining, it’s pouring and some men are trying to converge due to the rain that happened today? Calling for more rain tonight. But this workout is free and I’m an idiot………Ahh hell, let’s rock and roll.

For my 40th Q I was asked by Hooch back in like early November. Dude gets what it takes to Q a Site, proper planning and buffoon like Qs (that’s me!). No required mileage like Ignition but a simple request of “destroy everyone around you like they are getting stung by 1,000 wasps at once”. That’s the exact quote from Deflated and if you’ve met him you know he never jokes around and always speaks at a tone level you can easily hear.

Would people be water logged? Would people need to arrive via canoe? Are roads flooded? Are trees down? Was the stench of farts in the bed just too great to break free from?

DiCCS given. 3 teenagers. Let’s roll.


Mosey to Rudy’s for 40 x squats. Mosey near tennis courts for 40 x Merkins. Mosey to low circle for 40 x SSH. Mosey to other circle for 10 x Moroccan Night Club. Mosey to benches for 40 x dips. Mosey around curve to far lot for calf stretch. Another mosey for Jimmy Dugan.

Mosey to lot for a nice sequence of burpees at each light.

Mosey to Champion Forest. 20 x Speedskaters and 20 x Monkey Humpers, alternating between street lamps. Circle back for the 6 once you hit the intersection.

Partner up with opposite speeds. Run opposite ways around the long circle. When you meet your partner each knock out 5 x hurpees aka hand release Merkins. Complete 3 times. I should have stuck with this to hit 6mi but we ended with only two laps.

I audibled the final lap to 20 x Jump Squats and 20 x Lunges at each light back. We completed the 3rd silent “C” inside of our DiCCCS warning which stands for “cross”. We crossed together and safely.

Broke into two lines. Indian run all the way back. I think some dudes and


Wait, what is a moleskin? Foreskin? Does anyone read this far? I wrote the opening last night but now i have a beer in my hand. So….GREAT JOB EVERYONE! (Capitol letters equal success). See you all in the gloom.


See previous BBs. Commitment is closed.

Beer Run tomorrow.

That Was My Favorite Bandana…

We all seemed to start on a happy note but as we took the COT photo before even starting it’s like some bad juju was in the air. We take off into the pitch dark….

BANG….Chastain with shin splints. BOOM….Carb Load’s recovering from back issues. FAAaAAARRRRTTTT…..and I’ve gotta poop. Which leads me to the title of my BB. Somewhere along the trail in American flag bandana. Just leave it there as it was used in a crime.

When i got back off the trail Chastain and Carb Load were counting in cadence between the two homes in Millbridge. Something tells me they won’t be invited over for supper anytime soon.

I’m sure the rest of the fellas crushed the CTT. Happy morning wood everyone!

Table for 19 and the kids will eat for FREE!!

And for my 39th Q, I’ve expanded the menu to include fruit cups and homemade mac & cheese! I created a kids menu with random stops that did or didn’t have to do with food. My son helped color it in moments before we left the house and we were off.

Pulled up to the school. Familiar faces. Very proud to see my two project respects as I publicly share their names to complete the Octuple this week. It’s not easy task but Schneider and Recalc are two posts away from owning it.

Blades of Glory has 3 kids so all of his wouldn’t be eating for free. Read the fine print before trying to ask to speak to the manager next time.

DiCCS given. Goooooo…..


Mosey towards the middle school and circle up in front. Time to warm up and stretch these frames of ours:

• 20 x SSH

• 10 x Imperial Squaker

• Jimmy Dugan

• Calf Stretch

• Yoga Stretch

• 10 x Moroccan Night Club

Partner up, sizes don’t matter. First course is Mac & Cheese with a hot lap in between. Look at the first word of each exercise, it’s spells it. Nailed it!:

• Merkins

• Abcs with feet

• Carolina Dry Docks &

• Crawl Bear

• Hurpees (Hand Release Merkins)

• E2K (Elbow to Knee)

• E2K flip flop

• Squats

• Eleven Burpees a- TOGETHER!!

Mosey to Picnic Tables. Gladiator course for the kids across the picnic tables while the dads complete:

• 50 x Dips, run to Alcove, 20 x Donkey Kicks, run back to rinse and repeat.

Mosey to long sidewalk. Abs around the horn due to too much pizza. Everyone takes a turning calling one out and counting! 10 or 20 each…

We have arrived at Rudy’s Poo palace and we need to confirm if anyone needs to go to the bathroom. Everyone have a seat on the “toilet” aka wall.

• 25 x Air presses with heel lifts

• 25 x Jabs with Toe Lifts

• 10 x MTs in IC

• Rinse & Repeat

Let’s mosey but SAFETY FIRST!! Time for a fire drill…. everyone circle up in the grass. High knees and everyone takes turns yelling “FIRE!!”. Once yelled everyone drops down and rolls to the right, does a merkin, rolls to the left, another merkin and back up for high knees.

Mosey to COT. Some planks. Some more planks. 5 merkins. Heels to heaven. 20 x 6” plank jacks IC. Complete.


What a night!! So great to see everyone out with all the kids. No crying or whining, each putting in effort and they were all smiling ear to ear. I planned the weinke with something that moved semi fast so they wouldn’t get too bored with things like pushups.

Gerber has been bringing Speedbump out and I’m not sure what u was waiting for to snag my son. I was inspired and pinged BC to cook for this prized site. I loved every minute of it. Next time I’m bringing my 5 year old with me because he would have loved it.

It’s a fine line between a bootcamp and Dad’s bootcamp. We only got 1.79mi in but we did a lot in that time. If you did the reps and pushed it, you earned your dessert tonight. If you floated through the exercises and kept your HR to a minimum, why? In the morning I’ve heard Gerber and others say, “If I’m getting up at 430am then I’m going to bust my ass!” or something like that. Can’t say the same thing maybe about a workout at 530pm but the mentality should be all the same.

Tomorrow or Saturday or next week, gut check time. What’s holding you back? Your brain or your body? My guess is it’s your brain telling yourself to stop. Fight it. Try running to the next crack in the sidewalk and then the next one after that. Don’t stop pushing your limits. Do every last rep until you physically can’t anymore. After a while you will get faster, stronger but more importantly that voice in your head will get quieter.

A good one to try is the “no modify” week badge. This is one you don’t tell anyone about because Deflated hasn’t created a badge for yet but because it’s a personal goal. Do every rep and exercise called. Run every last lap. If you aren’t chasing after something, why are you waking up at 430am every day?

I took us out, cradle to grave. One love.


See earlier BBs.

Gremlin 2020

Jan 18, 2020 – Gremlin @ UNCC

Happy Saturday and good morning! Nothing says conquering the weekend like waking up at 4am to go get your ass handed to you at a CSAUP at UNCC. I remember a couple of our brothers doing it last year and complaining about how brutal it was. This time last year I was only a few months into my F3 journey and not physically prepared for an event like that.

But 2020 is a new year and after reading the preblast about the Gremlin I thought, “what other stupid bros can I get to join me for this thang??!!?” Posted to The Playhouse as FISH ON!! Mad Dog is the first HC, then Brutus and then the smoke signals finally reached Blue Screen. Let’s meet at 5am at Target to start our journey.

To no one’s surprise Brutus is high (on life) as a kite! That dude’s energy is palpable and I internally hoped he would conserve because today is the day you don’t want to blow your load to early. Blue Screen has his duffle in hand and shares that he only went to the gym 3 times yesterday which is basically a cheat day. Our full body suburban with all the fixin’s pulls up and I’m disappointed to find Mad Dog is not wearing a chauffeur’s cap.


We arrive, sign in, start on a roof deck and look down to the stadium scoreboard where Gremlin’s photo is being shown. The realty of just what the Gremlin actually is hits home. We lost a brother 2 years ago and this event is a remembrance of sorts to talk about the type of HIM he was. More on that later…

100+ mosey, circle up for some basic warm up and then break up into 3 groups. I won’t get into every single exercise but will at a high level. It was a long day consisting of a lot of mosey and four separate Qs essentially. It was sold as 8mi but only time would tell…

Q#1 – Station work consisting of some Billy Blanks Tae Bo stuff, a bunch pull ups and then ab work. Mosey to a set of stairs a grassy knoll for Fire Merkins. Brutal and absolutely bringing them to a Q near you. Mosey to a big hill for some Paula Abduls of burpees and WW2s. Meet up with everyone for a water break. The 4 of us were separated by the groups so we broke the rules and joined back up.

Q#2 – over to a massive parking deck. 5 floors of torture. A smattering of exercises in part one that involved running backwards of each ramp for every floor. Up to the top, rinse & repeat 4 times. Then we had a yoga/stretching for the next part. It basically consisted of the Waxhaw fellas making poop and eye contact jokes. It was well received as everyone was happy to laugh while on the top deck with tornado winds at 37 degrees. It was at this point MD and BS’s cycles were in sync and they were “prairie dogging”. Back to the last 20 minutes and it was back to stair and on your 6 work. F stairs. Another water break and the 2 fellas were crowning and jumped into a truck to find a hole. It was at this point I think Brutus’ excitement levels were much, much quieter. Could I convince him to eat a gel or a bar after turning me down the first few hours? We were now 7 miles in in like 2.5 hours. The 8mi preblast was BS….

Q#3 – long mosey across campus to where we said a prayer at the site Riley Howell tackled the shooter at UNCC last year. Brutal to think about but what a selfless hero at 21 years old. Back into 3 groups and 3 more beat downs. It’s irrelevant what we did at this point but the two fellas joined us again and looked a collective 10lbs lighter. Blue Screen actually exclaimed that it was a top 10 dump of his life, special moment and I’m glad i could be there to share that memory. I met a guy name Mogwai at this point who was an FNG at the the Gremlin last year. He was one of Gremlin’s close buddies and they were training for a marathon at his unfortunate passing. Really great group of guys.

Q#4 – another long mosey to another part of campus for 4 separate group workouts but at this point we were just mentally drained. Brutus was actually silent, hand on the Bible. Crazy and hard to believe. We learned what I think was called “Scottish Dragon” but I could be totally making that up. I will be unveiling at my Gladiator Q in March. The 2nd to last station we met a young man, Chicken Strip, that told us a wonderful story about his experience after participating after the Gremlin last year. He never met Gremlin but had an amazing story of the impact he has had on some of his personal lowest days. I got a little verklempt. Another hour had passed and I couldn’t tell you where we were in the campus. Watch said 10.5 miles by now but I was just happy to be done…..

Or so I thought. 3 trucks in neutral awaited us on the 1st floor of a 6 floor parking lot. Those cars stood between us, food and this damn thing being completed. Broke up into groups of 3 and we took shifts pushing each truck up 12 different ramps. Yikes. Gassed. Dead. Complete.

Rick aka Gremlin’s family awaited us at the end for our COT. I’m not sure of the final count but over 100 participated in this celebration of life. Rick’s wife and 3 daughters were so appreciative of what everyone had done yesterday to share the memories of the type of things their father and her husband loved so dearly. Very special moment.


It was a cold, long beatdown. 4Qs, 11.3mi and 5hrs, 21mins long. Great job to the 3 men that pushed through our comfort zones together. My only complaint with the whole day was it being held during Dryuary. Ugh, Heinekin 0.0s don’t quite quench the thirst like you hope. But as we found out and/or convinced ourselves….you can drink and drive with them. Right???

One thing that was discussed in the car was how hard being reminded of Gremlin’s passing for his family might feel. While I agree on some level it’s hard to do, it’s also extremely important to not bury the memories and find closure by remembering the good. As we all know we are all in F3 for different reasons but those reasons are all very fluid. It might be physical “things” but it also could be different forms of depression brought on by who knows what someone is going through. The collective camaraderie that comes from posting at any and all of the Fs we have is so important.

You are feeding your own personal soul, which is so important. Then that feeling you have while you transform pushes you to recognize other people in your life that could benefit from joining us in the gloom. The stories shared each morning are all reminders of the effort outside of F3 you need to put energy into to locate more of us. While I worked out yesterday morning with 3 brothers, I also knew and was motivated by the men on the trail run, Commitment and Homecoming.

Seeing yesterday that 4 FNGs joined us was just like shoveling a ton of coal in my internal engine. I’m sore and I’m tired but you can bet I will be posting on Monday. Stay motivated boys and push through the pain. Whether mental or physical issues we are all dealing with, keep posting because it’s with each other we can accomplish so much.

Happy Sunday fellas. Enjoy the day.


When I was a kid I used to go to school at 5 in the morning through 5 feet of snow and walked 5 miles uphill….BOTH WAYS.  Well, now the pax of F3Waxhax has a story to tell their grandkids when….


Mosey around the school  (I was told 4 mile min and more intense)  so the mosey started at a about a 830 Pace.  Circle up 15 MC’s, couple of runners stretches,  some merkins and some IW.  Mosey to the intersection.  Pause, some merkins,  mosey into CF 10 air squats at each light till the stop sign, END Warm up.


Decent hill on backside of CF (I’m naming Bratwurst Hill) 11’s Burpees at the top Merkin Shedders at the Bottoms,  Guessing its just over 1/8 mile end to end.  Finish that and head back home, a brief stop at a couple of lights for merkins and on the final stretch partner up for some Derkins 5 rotate partner every other light (to be fair I didn’t explain it all that well).  Mosey home,  couple jailbreaks to finish just on time!


Gents this workout was inspired by Brat, didn’t know he would be there today so it was ironic.  Hills will make you faster and stronger,  an extra dynamic that brings additional endurance to the table.  When I started Brat made a group of us do something similar and it was brutal.  I remember how bad it sucked so as I continue to see the Waxhaw pax improve physically this was a solid challenge for us all.  Furthermore, you can bust your kids or your grandkids chops someday and say… I used to get up a 4:45 in the morning and run up hills both ways and do burpees till I almost puked so quite whining😊.  Maybe, just maybe, if we keep this up and follow the leads of our Respects and instead of saying used to we get to say… This morning, I got up a 4:45….

Some stand out notes:  Cobbler has a no-quit attitude,  I love it!  Zin was busting my chops, “I could have found a treadmill”.  Wolverine is an animal. Period. Hootch is much, much faster than he used to be. Bottlecap thinks its summer. I think I still live in Wisconsin.   Had a great time, great crowd and saw a lot of heart, honored to lead this morning and glad to see such a solid pax that has improved themselves and continue looking to improve themselves! That is what male leadership is about!


Christ’s Closet folding tomorrow morning 8 is at UMC  almost corner of Cuthbertson and Newtown ( you will see a bunch of f3 stickers)

We Lost A Lot of Good Men Out There….

And for my 38th Q, I will pull a rabbit out of my…nah. We are going to destroy some Strava segments together after being personally annoyed as to how the timer starts and stops. Most will read that last sentence and have zero clue what I’m talking about. That’s ok too, you will earn the morning!

What would I do? So many hills but how many can we hit in 45 minutes? How many can we jail break? First weinke was destroyed after mapping out my run and it was 4.2mi. That ain’t happening in 45 minutes so I removed a 1.25mi section which would have upset a lot of pax this AM.

More guys than I was expecting this morning. A lot of the usual suspects, some familiar faces and two guys running from their recent FNG tags.

DiCCS given. Goooooo…..


Mosey towards the safe place to cross on the other side of the gas station, over towards Dreamchasers, across the bridge and to that random dimly lit parking lot we go. Circle up:

• 20 x SSH

• 10 x Imperial Squaker

• Jimmy Dugan

• Calf Stretch

Let’s mosey passed the snow cones and make a right to head towards the library and over to the basketball court. Find yourself some room and it’s time for some Compass! Well that was awful.

Mosey back towards library. Prep everyone for the full jail break up Bad Idea which is about 320 meters-ish. Kid Rock owns the record at 47 seconds and today more than one person will conquer this damn thing. So help me…and everyone hates me. I ripped off my headlamp because it would help my breathing probably and also because I didn’t want to look like a dufus while the paramedics revived my limp, lifeless body. Holy sheet that was terrible but everyone gave it what they had.

Mosey over to graveyard for 4 corners. 20 x monkey humpers, 10 x Merkins, 20 x Gas Pumps and 10 x Carolina Dry Docks. 2 rounds.

Mosey to the other side of the graveyard. Teams of 2. Partner 1 Burpees. Partner 2 Hot Lap. 2 laps each. Rinse and repeat but switch to Speedskaters. Did some of us not count right? No idea. I was mentally prepping for what was to come next.

Now it’s time to run back down Bad Idea in an attempt to beat the record which Kid Rock also owns at 45 seconds. LET’S GO!!! And we are all dead again….

Mosey to cupcake parking lot. Time check. Ab work in the shopping center to relax the legs a bit? We need all our strength to get up the hill to beat Deadwood’s 57 second record. We will never know because we didn’t make it.

Is it closing time yet? Yes, thank you lord.


19 total posted this morning for a shot at the title at my home base, The Floater. Thank you to everyone that joined me because I love coming up with ideas to inflict a wine drunk version of pain on myself and everyone with me. I think we did it you guys!

As for the Strava titles, son of a B! Some how I started my watch on “treadmill” which means it doesn’t track GPS. Total and inexcusable BS. I was mad for like 45 seconds, I moved on to annoyed and now I’m just upset. Lots of steps during such a rough loss and the grieving process. I left it all out there with nothing to show. Such bummer.

So where did we go and where did we hit? Here are the facts:

• Bad Idea uphill towards the Cemetery (about 320 meters, just short of a 1/4mi)

• Record: Kid Rock @ 47 seconds

• NEW RECORD: Chastain @ 45 seconds!!

• Bad Idea downhill towards the School (about 320 meters, just short of a 1/4mi)

• Record: Kid Rock @ 45 seconds

• It was not broken today but Hollywood crossed @ 52 seconds!!

Semi congrats and no I don’t care if you came in 2nd, including myself. If you ain’t first, you’re last. That’s the motto. I think Carb Load would have broken the downhill but that’s only because I watched it first hand while drafting him. Great push by everyone, that wasn’t easy. Even funnier when DW told us at the end of COT he thought he won all the titles on the segments. He said, “I passed so many guys!” but if you start from the back that’s what happens big boy. Enjoy 3rd and 4th place today you loser (but only because Carb Load and I have dumb watches).

We might need to edit a name I gave to one of our newest PAX, Floppy Disk, at the New Years Eve workout. Dude is killing it and keeps showing up and he reminds me of a young Carb Load, someone who keeps showing up. Just keep posting man and you will be called Hard Disk in no time….that doesn’t sound right.

Also Sambuca! Day #2 for this FNG who started yesterday and he brought out all dry heaving this morning. I didn’t hear it but DW mentioned he might barf from hearing him barf. I wish that would have happened….

Great to see Swimmers! That dude Site Qs like 6-7 sites in-between managing male urethras and its always good to see you.

Lastly, Trojan and Blades of Glory. We miss you guys. Great seeing you both today and keep on, keeping on. See you both tomorrow and Saturday. Pressure is on!


Saturday, 8am – Christ Closet’s Organizing and Folding party!

Nails has his VQ tonight at Clyent Dinner at 5:30pm!

Transporter has Swarm at 5:15am tomorrow!

Wedding Singer has Impromptu at 5:30am tomorrow (and he better freaking finish these damn BBs)!

Damascus has Diesel at 5:30am tomorrow

Operation toothbrush and toothpaste for the kids in Waxhaw closes this week! The 3rd F team has gathered a bunch and more is still coming in!

“Welcome to the Party Pal!” – John McClane

Banjo and I get the call from Deadwood while he’s out in Utah that the private plan doesn’t land until midnight. After the limo ride from the tarmac to his home he won’t get to sleep in his hyperbaric chamber until probably 1:30am. No problem bud, we can handle flash….

I log into South Charlotte’s F3 site to see who is on Q to post the marketing and whoops, I have the Q at Ignition. Sorry Banjo but you will go it alone this AM.

What to do for my 37th Q, what to do. I don’t want to set the mileage record because that’s boring as hell. Just straight running for 60 minutes? I’ve followed that Q and I hate it. So I planned a Q that started with demoralizing running in the gloom chasing yourself and by the end we would finish together. Let’s roll!

DiCCS given. A Flash participant almost took off with us and we saved him just before lift off.


Mosey to the front of the school and onto the main road. Run down passed the buses and end at Rudy’s Palace of Fine Poops. Circle up… (0.46mi)

• 20 x SSH

• 20 x Low slow squats

• 10 x Moroccan Night Clubs

• Jimmy Dugan

• Calf Stretch

Time for a lispy play on Burpee Mile. The Mike Tyson 1.6th Mile. Starting at the palace, complete 4 MTs. Run up towards COT stopping at the small sidewalk which takes you to the back of the school and complete 8 MTs. Run down said sidewalk passed the lunch benches, stopping at the corner near the dumpsters and buses. Complete another 8 MT and continue back down to the start of Rudy’s Porcelain Emporium to complete 8 MTs. Complete 4 laps. That’s 24 MTs per lap + 4 from the start = 100 total MTs (2.06mi)

Let’s mosey to those nice new benches! (2.31mi)

At the benches 10 x box jumps, at first traffic circle 30 x Speedskaters and at the second traffic circle 15 x monkey humpers. Down and back 2.5 times. (3.51mi)

Mosey to the center of the lot for a starfish. 10 Big Boy Situps at the center every time. Complete 10 of each: Carolina Dry Docks, 6” plank jacks, Bobby Hurley’s and gas pumps. (3.95mi)

Long ass mosey back to the finish. Stopping periodically for a round of 5 burpees. At the end two jail breaks to burn any excess gas in the tank. (4.56mi)


That opening lispy MT 1.6mi was an ass kicker! 100 MTs with all that running inbetween was rough. Everything else went as planned and no audibles were called. Everyone got over 4mi and the guys in the front broke 5. I looked at my watch to see 4.81mi and a 1,000 burn which is perfect because I’m going after the pride and the glory in the weight loss competition.

Great job to everyone that posted this morning! Bottlecap and Hollywood in the front of the pack all morning. Wolverine was too and it was great to see him back out. I spent most of the morning running next to Legal Zoom and that dude pushes hard. Shake’s humorous “no” makes me laugh every time he says it no matter what. I thought we were going to lose Recalc when we crossed up with Flash but Dana held his hand through the traffic circle to give him the strength he needed. Great to see Prime posting for this 3rd time today and his 2nd Ignition Post? Dang! Great job Cobbler pushing through it all this AM.

Today is that tough reality. We are all officially going back to work after a great few weeks of quite days (for a lot of us). Stay the course boys! Have a great day at work, get good meals in, spend quality time with the family, get a good nights rest and set the alarm for 430am. We are back in the gloom tomorrow….


Recalc at Bushwood and Wedding Singer at Watchtower

3rd F Squad is collecting toothbrushes and toothpaste, bring to any workout to drop off.

Saturday, 8am – Christ Closet’s Organizing and Folding party!

Welcome FNG, Slow Pitch!

I Bet You Get A Free Bowl Of Soup…

So how many guys are going to show up? What could I plan to keep scratch golfers happy while allowing those that need mulligans to stay in play moving with pace? For such a prestigious site they have very little in regards to space close to the clubhouse. I would need to make use of the entire course.

I had a couple golf themes but they didn’t quite come fruition. What I had planned below I felt good about overall and only concerns was keeping the pack to get her. The big one was, once we are deep in the neighborhood, how in the heck will we get out?

A gang of people here. DiCCS given. Let’s roll.


Mosey around the lot and circle up for….

1. 72 x SSH IC

2. 18 x Moroccan Night Clubs

3. 18 x Merkins IC

4. 18 x Imperial Squawker

5. Jimmy Dugan

6. Calf Stretch

Mosey to 1st caldesac. Par 4. Out and back two times. 20 Speedskaters on the green and 5 burpees at the tee box.

Mosey to next caldesac. Another Par 4. Out and back one time. Side shuffle to circle, alternating as much as needed. 15 Merkins on the green and 15 Carolina Dry Docks at the tee box.

Mosey to next caldesac. Par 3. Out and back two times. Jailbreak to the green but mosey back. 20 big boys on the green and 20 gas pumps at the tee box.

Mosey to traffic circle. We are at the turn and it’s time to reload the coolers. 10 burpees a minute. 25 MTs in a minute. 10 burpees a minute.

Mosey to next caldesac. Small Par 3 with a dogleg left. Out and back 1 time. 20 lunges then mosey to the green. 20 heels to heaven in the tee box.

Mosey to other traffic circle. Lt. Dan time!! 1 squat, 4 jump lunges. Continue up to 10 and 40.

Our ball is lost in the woods. Let’s mosey and it’s time to find the trail! How much time we got left??

Suicides in the parking lot. Derkins in either end. Mosey to COT. Some ab work for the final 90 seconds.

Thanks to Goodfella for taking us out!


38 pax for my 36th Q and my 1st Q at Bushwood CC! Not sure if I’ve Q’d a workout this big but always my pleasure to lead the gang. Luckily the plan all came together and I only had to audible the 2nd par 4 down to a single round.

The opening 72 SSHs was awful, Lt. Dan’s just hurt but that freaking traffic circle with burpees and MTs was the worst. Those doing the actual full burpee would hate those MTs and even Frack mentioned at coffee that getting through that without a break is tough. The next round of 10 burpees was closest I’ve ever come to dry heaving. I will surely doing those again.

Thanks to everyone that posted! Set those 2020 goals and go after them. I’m still working through them personally but they will happen for sure.


See today’s BB. Whoops and sorry.

One Bite, Everyone Knows The Rules

So much asphalt at this campus and how would I use it? What can we get done in an hour and what will I even do after not Qing since Halloween you’re welcome. No costume planned, additional 10 pounds of holiday weight and I’m ready after spending a good full 30 minutes with my bidet this AM. .

I was running a bit behind writing my wienke on my trusty Piedmont Gas Bill envelope. It was a simple, constantly moving plan with pain in-between to keep that HR up! My 35th Q so far and I’m finally finding my repeatable pain groove and stride.

DiCCS given while tying shoes which surprisingly upset a few people. Bottlecap’s candy cane lipstick flavor only has a few days left but sadly he was nowhere to be found. Let’s roll…


Mosey to the front of the entrance and back. Circle up for….

1. 35 x SSH IC

2. 12 x Moroccan Night Clubs IC (after Frack showed up I had to do his favorite exercise)

3. 12 x Merkins IC

4. 28 x Imperial Walker

5. Jimmy Dugan

6. Calf Stretch

Mosey long way out to main road and back to the school for Bear Docks! This asphalt looked nice but holy hell it might as well have been made of glass. My hands are actually sore. If you can complete the full exercise up to 40 bear crawls and 10 dry docks you have my full, full respect. If not, keep pushing because these Webb’s are a real test of your physical growth. Once you complete one of these it’s major milestone!

Mosey to school loop and pair up. Partner 1 does a hot lap, while partner 2 completes:

• 100 x donkey kicks

• 200 x big boy situps

• 100 x Bobby Hurleys

Let’s mosey to other side of the school. Grab some wall.

• 35 x dips

• 35 x Air presses with heel lifts

• 35 x Jabs with Toe Lifts

• 25 x dips

Mosey to front of school. Big Gas Webb. 1 Big Boy Sit Up. 4 Gas Pumps. 4 Hand release Merkins. 5 rounds.

Mosey to Entrance. Switch between 20 x Speedskaters and 20 x Monkey Humpers at each light.

Mosey back to the front of school. Big Gas Webb again to close out the last 5 rounds.

Split into two groups. One group hot laps while avoiding stepping in dog shit and the other does:

• Elbow planks

• Plank jacks

• Squats

Back to COT with 75 seconds left and it’s time for 10 burpees OYO. Finished.

Thanks Mad Dog for the fastest prayer in this history of all COTs. One little race with Gerber and dude’s heart was ticking out of his chest. Hahaha.

Great coffeeteria as well!


15 pax for a semi wet, no grass filled morning at this wonderful campus. Apparently I was a little too serious on Q this morning compared to my normal jibber jabber but I live by the mantra, “If you can’t do it, you shouldn’t Q it”. The idea is simple but if you as the Q can’t actually complete the exercise yourself then you can’t call it out. It should serve as motivation!

When I first started these Webb’s I felt like I was going to literally die. Merkins with air presses. Bear crawls with dry docks. Ab Webb’s. Lt Dans. They are great measuring tools for your growth and I can literally remember the exact day I completed each of the above Webb’s without a break.

Heading into 2020 it’s time to set BHAGs! Big Hairy Audacious Goals. Tell them to your friends and family to help with accountability. Write them on post it notes and put them on your bathroom mirror to serve as a reminder. I accomplished all kinds of absurd things this year and it’s because I put them out into the universe.

Today was my 25th Q out of my 204 total posts in 2019! I’ve covered 594 miles this year where 19 months ago I haven’t done that much of anything in 10+ years. If you aren’t cheering for yourself on you are missing out. Chase your friends, challenge yourself and succeed at new things next year. Just had a conversation last week with BC about how he challenges himself each morning. Same thing with Stase this morning! Those bros are in wicked good shape minus the the tennis arms and are still chasing after something. Why aren’t you?

I’m not intending to be braggadocios but it’s important to celebrate the milestones regardless if it upsets Posse. Cheers homies, see you all in two days!


Watchtower Convergence on 12/31 at Bushwood. 6:30 start time (i think) and I’ve got the Q. Get excited!

1/1 Convergence for Chiseled and Dromedary but meeting at Cuthbertson @ 7am. Q plan TBD.

Dryuary (boring) planned for all 31 FREAKIN’ days of January. Damn it Bottlecap!

Weight loss challenge hosted by Foundation! More details coming soon but I think the goal is to see more of your “member” in 2020. Not a bad sales tactic to be reunited with parts of your body you haven’t seen since high school….

Is 5 Qs In A Row Too Many?

For my 34th Q I decided to answer the age-old question, “why would anyone want to Q every single workout for the week?” A few months ago I figured I would challenge myself to my own personal CSUP during my favorite holiday. I reached out to each Site, booked the week and then procrastinated my costume ideas. It was a simple plan of dressing like a jackass each morning and crushing the pax.

Last night for Halloween the KISS makeup was too difficult to get off my face and I’m glad I didn’t pick any costumes that involved makeup. I might have also had one too many brews before bedtime last night but I’m about that rockstar lifestyle you guys. Waking up this AM was a little painful and I had zero planned for my weinke except the burpee mile. Thanks Moneyball for the assist!

I jumped on my bidet thrown, wrote out some pain stations and slipped on my final costume. It seemed fitting to close the week as a Gladiator….I AM SPARTA?? I got nothing.

Lots of pax this morning in 43 degree weather ready for some fun. DiCCS reviewed. Let’s go.


Mosey to front of high school. Circle up:

20 x SSH

10 x Moroccan Night Clubs

Jimmy Dugan

Calf Stretch

Burpee Mile to start! 2 burpees to start. Out and back 4 times with 12 burpees at each end. 50 burpees to kick it into high gear!

Mosey towards stairs. 5 Big Boy Situps. 5 Calf Raises per Step. Bear Crawl to wall. 10 Mike Tyson’s. 2 rounds.

Grab some wall. 20 of each: Jabs and toe lifts. Air Presses and heel lifts. Quick Break to shake legs. Back on wall and repeat. Burner.

Mosey to the back of the middle school and find some bench. 20 x dips, 15 x box jumps and 10 derkins. Mosey to alcove for 10 x donkey kicks. Repeat 2 times.

Mosey to COT. Ab work. Heels to Heaven. Gas pumps. LBCs. Box cutters. 6” plank jacks. Finished.


As I sit here on my couch in my soreness I’m happy with my overall outcome. I got some good laughs, some great pictures and completed my mission. Sadly my reign of terror has come to an end as of today due to poor planning by my wife and the fact we are leaving for the weekend today. I was hoping to close out all 6 but I’m content with the 5 in a row. It gives other idiots like myself something to shoot for and beat. Not sure why anyone would want to but to each their own.

Thanks to everyone that posted today. It was a pleasure to lead. A lighter pace than yesterday because I was exhausted but that opening burpee mile is a great way to get everything warmed up. Then focused on those legs and my beer belly. Feel the burn!

Lesson learned this week? Nothing. It was fun as hell to dress up and Q! I look forward to getting more creative with costumes and themes for future Qs. Anything to make you all laugh or talk smack is fine by me. Thanks again.

Thanks Akbar for taking us out!


  • Q School and Site Q School this weekend. See Posse for more details.
  • We are gathering lightly used clothes and toys leading up to the holidays for Christ’s Closet. See Deadwood or BC for any questions or donations.
  • Holiday Party is coming up on Nov 16th. Room is booked, hors d’oeuvres are ordered and all that’s left is you to RSVP. We are almost up over 60 people already! Please ping me at a workout or on GroupMe and send over your Ms name if she is attending as well.
  • Deadwood has the Q tomorrow at Commitment
  • Two upcoming CSUPs next Saturday! Vagabond and Christ’s Closet events. Find a buddy and pick one event. See anyone for more details at any post!!