Author Archive Zinfandel

Damn, keep your opinion to yourself….

In my head Sunday morning I was thinking, “I wonder who is on Q at Ignition?” I click my trusty F3 South Charlotte bookmark and I see its Hollywood. Damn it. I wonder who’s on Asylum and see its Gerber. Double damn it. And who’s on at Flash……Zinfandel. Whoops. Time to mush my weinke’s together. So here goes my 28th Q….

If you have followed me in the gloom I try to do things to keep everyone together best I can. Do some rounds of different things to let gazelles run while letting Clydesdales to get that cardio in. Then mix it up with some painful group exercises that really help to keep that HR up and burn these damn calories from eating like 3 pizzas Saturday night.

DiCCS given. Let’s roll…


Mosey to the front of the high school. Damn it shoes are a bit wet. Circle up for….

1. 20 x SSH IC

2. 20 x Imperial Walker IC

3. 10 x Morroccan Night Club IC

4. 10 x Merkins IC

5. Jimmy Dugan

6. Calf Stretch

7. 20 x Deep Slow Squats IC

8. 20 x Mountain Climbers IC

9. 20 x 6” Plank Jacks IC. Ouch!

Mosey to big sidewalk near parking lots. 1 x MTs & 4 x Bear crawls up to 5 and 20. I love the 10 and 40 but I know others despise it. Decided to shorten and keep it moving. I also learned that I was brain dead and couldn’t count at all. So that’s great.

Mosey to back of the high school and find some bench. 30 x dips, 15 x box jumps and a lap around the circle. Rinse and repeat 4 times. Shout out to the Five Stones crew for rebuilding the tops of the benches….no more splinters in my weinke!!

Mosey towards stairs. 1 x Big boy sit-ups. 4 x LBCs. 4 x Merkins between each round. A good burner and it sounded like Dancing Bear was dilating based on the birthing noises he was making next to me.

Mosey down to Rudy’s Poop Palace. Find some wall. 20 of each: Jabs. Air Presses. Toe Lifts. Quick Break to shake legs. Back on wall. Jabs. Air Presses. Heel Lifts. Burner.

Mosey up hill to lunch tables. OYO. 10 x Derkins. Run to alcove. 10 x Donkey Kicks. Rinse and Repeat 4 times.

Compass if time allows I wrote on my cheat sheet. I didn’t realize that I needed to put degrees on it to help Dancing Bear. I yell out 90 degrees to the right and he says that’s 45 degrees. Being brain dead I don’t challenge him only to realize he’s an idiot. I will just say that DB works for a home builder and if you saw him near your home please call the warranty company ASAP.

40 seconds to fill. Recalc yells 10 BHs and 15 seconds left DB yells for Heels to Heaven. Time!!


Great morning everyone! My weinke went as planned and based on the nearly zero chatter SUCCESS! Either that or they were whispering about my terrible plan. I felt good about it regardless.

SOAPBOX TIME! Let’s get it over with…..

Form. From form form form form. If you are injured, you can probably disregard. But also if you are injured, see what is hurting you and check your form. While injury or overuse could be the reason for your pain it’s also very likely that it’s poor form. Easily fixable though…

Those that are NOT injured, keep reading. This Iron Pax Challenge has brought to light some questionable form. I’m not standing on this soapbox to say that I’m perfect, I’m trying to keep an eye on it constantly. I personally just see it as a good time to remind all of us that, and this might be solely my opinion, but I would rather see Pax modify to do less reps but with proper form. It will help build the muscles needed to do the full amount of reps! That is the point of all this I think….

If you are in the front 1/3rd in every workout but your form stinks….knock it off. If your push up is what some are calling the “crinkle fry” on Twitter you are making me hungry during posts. Let’s take that push-up passed the crinkle, engage your core and get that elbow to 90 degrees boys! Let’s get those hips parallel to your knees in a squat! Honestly I don’t think anyone is counting other people’s reps but crappy form is very noticeable. You can do it!

This is all very hard to come to any type of self realization. It’s hard not to read this and not be a little offended too. Not my intention. Intention is solely to get better. If your ability Bear Crawl hasn’t gotten further in the last year, push harder. If you can’t complete 10 IC merkins, look at your form. If you have questions or comments ping me. While my personality on GroupMe is that of a sarcastic asshole at times, that’s not all I bring to the table. It’s a good portion of it but I’m also very open to assisting anyone in anyway (as long as its not helping someone move homes).

Great push my all the pax today! I always enjoy leading these workouts and hope those thighs will feel itchy with soreness by tomorrow morning. You are welcome.

Thank you Trojan for taking us out!


• So many opportunities to lead here at F3 Waxhaw. Have an idea? Run with it, run it by a friend or bring it up in COT. Lead lead lead!

• Do you have an awesome community clubhouse we could rent for our F3 Waxhaw Holiday Party? We are looking for a location for the evening of Dec 7th. Holla at me or Twinkle Toes!

• F3 Waxhaw Awards show is called the Effies! It’s on Nov 16th at the Briarcrest clubhouse. (No kids and no wives)

• 5k Speed for Need runners wanted! Sept 28th, ask Posse for more details.

• New Site coming soon on Friday’s. Introducing Diesel! Zero mileage and gear focused at Five Stones Church. Thanks to Brutus and Chastain for running with this!

• Carolina Thread Trail Run! Still going strong on Wednesday mornings leaving from Nesbit Park. It’s 4 miles out and 4 miles back. It’s not easy but it’s fun as hell. You obviously can bail on running until the end and push to whatever mileage you want. Ping Rubbermaid for more details.

• Oh man, CSAUP at Lake Wylie and I’m intrigued:

My Body is a Wonderland

Why must I sign up to Q after a long weekend or a late night. Maybe I will never learn but for my 27th I had to explain my wife that I couldn’t bar hop after John Mayer. Plus I needed to go home after soiling myself due to the fact I locked eyes with John during his guitar solo of “Slow Dancing in a Burning Room”. Boy is a dreamboat…..I digress.

I’m tossing and turning all night in fear of sleeping in. I wake up at 530. Go through my routine. Start driving to the Nesbit and about 10 minutes into the drive I realize Brutus, Banjo, Gummy Bear and Dancing Bear are in the back of the minivan. I blurt out “oh sh*t, how long have you guys been here?” Maybe I did over serve myself last night. We made it there safe-ish.

Holy, lot is packed. Familiar and new faces. Deep breathe. DiCCS given. Ugh. I’m not ready for this. Too late. Let’s get it.


Mosey to the Circle. Not necessarily in this order.

1. 20 x SSH IC

2. 20 x Imperial Walker IC

3. 10 x Morroccan Night Club IC

4. 10 x Merkins IC

5. Jimmy Dugan

6. Calf Stretch

7. 20 x Deep Slow Squats IC

8. 20 x Mountain Climbers IC

Mosey to the elementary school for a mini-Murph. Break into 4 groups. 5 rounds. Cluster of misunderstanding. Called recover after I completed my 5 rounds. #selfish

1. Run around 2 laps

2. 5 Pull-Ups

3. 10 Merkins

4. 15 Squats

Mosey to model home. 1 x MTs & 4 x Squats up to 10 and 40. This took a while but it’s a deep burn.

Mosey to clubhouse. 10 x Big boy sit-ups. 1 x Carolina Dry Docks. Reduce and up by 1 each round. I felt like DW trying to count, embarrassing.

Mosey down Trail to circle for a mixture of exercises to close out the workout. Thanks to everyone called on for the assist here.


I’m yet to learn my lesson so I will just keep burning the candle at both ends. Today was brutal for everyone and I appreciate each of you pushing, circling back, motivating and just getting after it. It’s a pleasure to lead you fine men.

Welcome our bud from Indian Land, Double Respect….Hard Drive! Welcome our FNG Plumber’s Crack as well.

Shout out to Carb Load, Posse and (checks notes) ME for completing the Octuple Challenge! Drinks of your choice at the next gathering for posting at all 7 workouts in a week and coffeeteria. Your Octupus Stupidity Badges will arrive in the mail in the next 6-8 weeks. The challenge is open to all PAX but you can only cash in once! I’m running this until my wife says “stop it!” but most likely until the end of the year.

Thank you Bottlecap for taking us out!

ANNOUNCEMENTS: (way too freaking many, so some basic highlights but ask questions if you want more info)

• Still looking for new Qs for our August Challenge!

• Sign ups for the Iron Pax Challenge today but more details to come:

• September 2nd Convergence to kick of new region – F3 Waxhaw. Expect to have massive participation from many regions and is a can’t miss event. 7 am at Cuthberston (park by football stadium) with onsite Coffeeteria to follow at 8 am. More details to be provided and assistance needed from Pax to make this an Epic Event. Check GroupMe to see how to get involved

• Christ Closet preparing back to school giveaway on Aug 16/17. Ackbar to provide more details

• And other things….

All aboard…F3 Waxhaw is officially up and running!!

Usually, when a group separates to form it’s own group, that’s a sign of trouble. But F3 doesn’t operate that way. We celebrate when others lead. In this case, enough men in our area have been so changed by F3, we have the opportunity to create our own region! By doing this, more men in our area will be asked to step up in all different positions of rotating leadership. It will cause many men to unlock what it means to lead in our homes and in our communities. Where they were first only told to follow, now they are freed to lead.

This is has been a long time coming for a lot of us but we are excited for this announcement. A ton of time, discussion and opinions went into this and we hope everyone loves it!

Thanks to Schedule C for designing the logo and make sure to buy him a drink when his band plays downtown Waxhaw on Friday, August 23rd!

SAVE THE DATE: Our Grand Opening Convergence will be Monday, September 2nd. A multiple Q workout will take place 7-8am followed by an awesome coffeeteria! More info coming soon but let’s get the word out. We are expecting up to 100 PAXs that morning to celebrate this new chapter!

Shirts orders are officially open:

Please follow and Share our social, most can all be found using the @F3Waxhaw handle on Instagram, Facebook and Twitter.

Back from the Southernmost Tip….

Since me tracking my number of Qs is triggering for some of you, here it goes… was my 26th!!

I mistakenly agreed to Q after a bachelor party which was one of the many stupid decisions I’ve ever made. I brought something back from my travels with my southern most tip that I wanted to show them.

Posting yesterday was a mistake as Chicken Little was furious at his shoulders and wanted to rip everyone’s off. I was there holding on by a thread sweating margaritas and Coronas from my golden tan skin while hating every ounce of cold delicious drinks I had consumed. I’m praying that’s the last bachelor party ever…

So late last night while watching a movie with my kids I found the strength to create my workout. I was going to run and avoid using my arms in as little ways as possible. Keep it moving, allow gazelles to gallop and allow Clydesdales to stomp around. I think we did just that….

DiCCS given by me Dana because I was coming in hot. No Mary requested at each station and asked PAX to circle back for the 6. Let’s roll….


Let’s Mosey each lane of the parking lot, stopping at each end for a group exercise:

1. 20 x SSH IC

2. 20 x Imperial Walker IC

3. 10 x Morroccan Night Club IC

4. 10 x Merkins IC

5. Jimmy Dugan

6. Calf Stretch

7. 20 x Deep Slow Squats IC

8. 20 x Mountain Climbers IC

Mosey down road to small lot for 4 corners, 20 x Speedskaters and 10 x Bomb Jacks (2 rounds).

Mosey to straightaway. Up 2 lights, back 1. On the Up 10 x Bobby Hurley’s and on the back 2 burpees. Finish at the globe.

Mosey to next lot for ab workout. 1 Big Boy Sit Up, 4 LBCs, 2 x Mike Tyson’s between each round. Ab portion up to 10 and 40. Swapped out LBCs for other abs because we thought we might die.

Mosey over to Lunch benches. 50 x dips CC. 10 x Derkins CC. 20 x Inclined Merkins CC.

Mosey back to start, asked Centerfold to knock out a round of heels to Heaven and one round of 6″ plank jacks. And that’s time…. COT.


I’ve run out of brain cells to type much here but I appreciate Dana having faith in me enough to Q this site. Meanwhile Goodfella calls me a Fartknocker, which I semi appreciate, but I stand by the opinion that he is the worst at burpees.

I appreciate all of those that posted this morning and several new faces for me. It’s a great campus with a lot of asphalt to workout on. Thanks for following me into the gloom brothers.

Thanks to Mad Dog for taking us out!


  • The Floater will be led by Kid Rock tomorrow!
  • F3 Dad’s this Saturday at 9am
  • Bushwood, our newest site, will make its flaccid Premier next Tuesday morning. More details to come soon….

Happy “Do What You Hate” Monday!

It’s a celebration bitch£s!! It feels like I’ve been working out with you guys for way longer but as of yesterday I’m officially 1 year in the WUC F3 familia!! What a journey it’s been both mentally and physically in those 365 days. Thanks to each and everyone of you for the push to get out of bed every morning. The friendships, the laughter and the daily grind to dig a little bit deeper every post is appreciated.

I’m not sure how many times I’ve posted but I do know today was my 25th Q. What would I have planned? Something fun? Would I chose something new and exciting? Or would I do what I hate….

DiCCS given. Let’s rock….


Long 1 Mile Opening Mosey. I despise running, especially long distances so it would make sense to start with a nice 9 minute mile.

Circle Up at PetSmart

  • 20 x SSH
  • 10 x Imperial Walker
  • 10 x Morroccan Night Club
  • Jimmy Dugan
  • Calf Stretch

Ladder. 1 Merkin, 4 Air Presses until 10 &. 40. IC. I feel like we used to do this a good bit when I first started and it was demoralizing. I couldn’t get through it without several breaks. Now I can crush it.

Mosey to Target. 3 burpees at the center. Each corner, alternate between 10 x Speedskaters and 10 x Bobby Hurleys. Come back to center between rounds for the burpees

40 Bear Crawl & 10 Mike Tyson’s. IC. Working our way down instead of up. Audibled after completing round 7: 28 x BCs & 7 x MTs. Awful. This will absolutely be my new favorite as this combines one thing I used to hate, Bear Crawls, with something I currently hate, MTs.

Mosey over to Hickory Tavern. Partner up. Split 50 x derkins. 100 x step ups. 200 x dips.

Circle up, on your 6 and go around the horn doing an ab workout of your choice. Everyone got in an exercise. And that’s time….

Complete. COT.


I’m probably, no promises, done talking about my personal journey. It’s had it’s up and downs, trials and tribulations and I’ve been more than open about it. My new focus is going to be on activities/discussion to assist others get on their own new path and to push through personal barriers. Finding new guys to drag to their 1st post is one thing I already love but I’ve found a new motivation recently with Shake n Bakes words of encouragement. Reading a few comments in his BBs but then seeing him in action at the Floater and Watchtower last week verbally helping guys push has a renewed focus for me.

“Why are you out here?” is not an easy question to throw at your brother while they are struggling to complete an exercise. It’s moments like that though that I’ve found myself pushing through a current mental/physical plateau. My most memorable are being rescued by DW and Moneyball, Doughboy offering a “good work” or any number of you that provide a helping hand of any kind.

I guess what I’m saying is that I’m happy to announce I’m going to be F3 WUC’s (self appointed) Head Cheerleader. This will include even more words of encouragement, circling back for the 6 more often and I’ll be looking to make more personal connections with the hope’s that we create more F3 Lifers.

Great work by everyone that posted today and thanks for the support! It’s great to see so many legacy posters and new PAX. Keep up the good work boys!

Thanks to Swimmers for taking us out? I think it was you. Too damn humid and I forget.


  • Q School this Saturday!!! See Posse for more information but if you have Q’d between zero and 5 times then this class is for you!!
  • Speed For Need 5k Run, Aug 14, see Swimmers for more info.

Help Wanted: Site Q at The Floater

Thanks for taking the time to open the post and read more about the help needed at the 87th worst site in all of WUC. I was just enough of a sucker to let old Moneyball talk me into assisting him with the site and it’s been hell ever since. What’s worst than hell? The Floater is.

With Moneyball making the move to the big city I’ve got very tiny shoes to fill as I slide into the lead position. But now I need your help locating a 2nd site Q to help handpick the toughest SOBs in WUC to Q and to ensure whoever we pick gets those Backblasts out in a timely manner. Keep the streak alive….

All that said, today was my 24th Q since joining F3 and I’m now 24 days away from 1 year anniversary! But today I woke up with a new spring in my step, partially because I ate a lot of Brussels Sprouts and at about 2:30am they decided to leave “the house”. I then went back to bed and woke up at 4:30am with a newer spring in my step because it was the 1st time I would have control of the site without MB hounding me about how he’s in charge, that I need keep my opinions to myself, those shorts really make your quads look nice, etc…..

DiCCS given. No man left behind reminder and no Mary at The Floater, we only circle back.


Mosey over the bridge, cross as a group. At the first lot:

• Bear Crawl to one side

• 20 x monkey humpers

• Crawl Bear back to other side

• Squats until the 6 is in

At the next parking lot:

• 10 x MTs

• 20 x LBCs

• 10 x MTs

• 20 x LBCs

• Jump Lunges until the 6 is in

Mosey to elementary school and stopped at the last street for SSH while the 6 came in. Then we crossed together.

Elementary School lot for 4 corners, 2 laps, finish early keep going:

• 10 x Merkins

• 10 x Speed Skaters

• 10 x Carolina Drydocks

• 10 x Monkey Humpers

Mosey to back of school for some Compass

Mosey to graveyard for some 4 corners, 2 laps, finish early keep going:

• 10 x Peter Parker’s

• 3 x Burpees

• 10 x Parker Peter’s

• 3 x Burpees

Mosey to Bad Idea and down to the base, Jail Break to the white mailbox until the 1st Gazelle makes it and then everyone can stop.

Mosey back down and repeat the opposite way.

Mosey back to start stopping at each intersection 5 x Bobby Hurley’s. Circle back for the 6 as needed.

Cross the street together, on your 6 for 20 x Bicycles and 24 x WW2 Sit-ups. And that’s time…


It was a beautiful morning for a butt whopping with only light humidity and do I feel a breeze?Slight audible on the starting location due to the lot being used but the smell of spelt grain was in the air due to a massive amount of spelt grain from Dreamchasers. Banjo and I ate a handful hoping for a slight IPA beer buzz but I didn’t feel anything.

Great job to the 13 men that joined me this morning and everyone welcome our newest FNG, Juiced! He comes from the Crest of Briar and is sandwiched between Dancing Bear and Banjo (pray for him). Juiced is a great dude and as he shared in COT, today was the first time he has ever worked out in his 40 years of life. Never easy but nice work pal!

I’m already sore from this morning but those brews Bottlecap promised for tonight’s workout at Clyent Hoppy Hour got my mouthwatering. If you haven’t done a two a day, now is the time since BC promised low mileage and in the shade (but with gear). Can we create a descriptive word for someone, other than dumb, that does all 7 workouts for the week? It’s not easy but is a true mental test as the week goes on!

Doughboy on Q tomorrow and he always has brutal workouts planned. He said this morning he has a few new things planned and I’m scared. So scared I’m going to wear my vest for it….

Thanks MD for taking us out!


Fix it for Christ is still happening through Saturday and volunteers are still needed. Donate an hour, a full day, several days. Whatever you can offer is appreciated.

Bro, you’re on a friggin bike….

I’ve been experimenting with the form/pace/flow of my version of a “perfect” workout. How do you get mileage the gazelles crave without killing a Clydesdale? You keep it moving, steady pace with no breaks. Almost everything IC and CC with a smattering of OYO/burn out exercises. As the Q it sucks because of all the counting but it keeps the group together….

My 23rd Q and all I did was update my weinke a bit from Thursday evening to cover the ground at Sun Valley. It’s a huge freaking campus and I knew I would have a smallish group with varying degrees of athletic prowess. Oh word, 5 people already there at 6:52am? Two more roll up to make it 7….

Disclaimer given 90 seconds from the start. Showed the PAX the proper DiCCS and then shared my hate of Mary. I requested that if you finish early we should circle back for the 6.


Let’s mosey and stopping periodically for the following

1. 20 x SSHs IC

2. 20 x Mountain Climbers IC

3. 20 x Potato Pickers IC

*** An 8th person shows up!!

4. 20 x Merkins CC

5. Calf Stretch

6. 20 x Squats CC

7. 20 x LBCs IC

8. 20 x Peter Parkers IC

9. 20 x Heels to Heaven IC

*** And now a 9th person show up but on a bike? What’s happening….??‍♂️??‍♂️

10. 20 x Parker Peters IC

11. 20 x Carolina Drydocks CC

12. 20 x Bicycle IC

The Burpee Loop

• 1st Light, 1 Burpee

• 2nd Light, 2 Burpees

• 3rd Light, 3 Burpees

• 4th Light, 4 Burpees

• 5th Light, 3 Burpees

• 6th Light, 2 Burpees

• 7th Light, 1 Burpee

Mosey, along the back of the baseball field: 10 x Bobby Hurley’s, 3 sets CC

4 corners in the next lot, 10 x Speedskater and 10 x Mike Tyson’s OYO

Mosey to Playground for 3 sets of 5, OYO. 5 x derkins, 5 x pull-ups and 5 x inclined pushups

Mosey to portico for Wall Sits:

• 30 x Jabs IC

• 30 x Air Presses IC

• 30 x Heel Raises CC

• 30 x Toe Raises CC

Let’s lay here for DW’s favorite: Captain Therkin Web:

• 1 Sit Up / 4 American Hammers / 2 Merkins

Mosey to the benches. Team up and split:

• 150 x Dips

• 100 x Shoulder Taps – stopped due to time!!

Compass if time remains. Audible due to a car show in the school parking lot. Let’s work on those 8 packs:

1. 30 second side plank

2. 30 second side plank

3. 30 second elbow plank

4. 10 x 6” plank jacks


Thanks to Chastain for the sales pitch to Q outside of him and I’s territory! I’m not ever going to stop annoying you with the fact you post so far away from your own home. Thanks for the oppty to lead!

Thanks to the 8 men that joined me, never easy to wake up on a Saturday. We also had one FNG, from I think Pineville, who was in for a crash course in “what the hell have I been doing with my body all these years??!??!!” Way to push….

Thanks to Bottlecap and Crumbs for making the fort night journey out to Outland. That’s not easy trek from the Crests of Briar either, bet you had to print out directions from Mapquest to get there. BC led the OYO exercises and Crumbs was right behind him, well done bud.

Big ol’ shout out to Brutus for driving me this AM but really the kudos to you for jumping all in with us. Dude has been coming pretty consistently for like 4 straight weeks and even already posted while traveling for work in ATL? Dang!! Take notes boyz….

Welcome FNG Samoa, dude was a Boy Scout and it only felt natural to name him after a Girl Scout cookie.

Thanks BC for taking us out!


  • REMINDER: Third F opportunity (Open Door). We are starting a new book (Colossians) tomorrow so a great time to jump in. Use Father’s Day as a launching point to grow in your faith this year. Your wife can’t give you a hard time tomorrow cuz it’s YOUR day. Come join us no matter where you are on your faith journey. YOU WON’T REGRET IT. Great group of guys building each other up and tackling life’s challenges together. Each Sunday 0700-0800 at Five Stones office building (1117 Cuthbertson Road).
  • Last days of signups for FIFC. Let’s show our support. To the community. We are looking for F3 volunteers to sign up at the link below. Please make sure that you identify yourself as F3 when signing up. Anytime you can spare, whether it’s an hour, a day or anything in between would certainly be of good use. Meals will be provided for all volunteers. The event runs from Wed June 19th to Saturday June 22nd.

Zinfandel & Banjo’s Drunken Musical!!!

At about 10:01AM yesterday Dancing Bear shares that Damascus is out as Q due to bad case of vaginitis (I’m afraid to google it). Banjo and I share a special bond as two bros that drink big ol’ stanky IPAs at the pool while our kids endlessly go down the waterslide. It’s allowed us to bond in ways most men will never experience, pinky’s out.

Posting with this damn vest I didn’t want to take on a whole Q on short notice but Banjo was willing to split and who am I not to partner up. Then a few hours later he told me he was eating 1.5 ribeyes and had opened a magnum of red wine. Will I be alone? Will his knee fill up with fluid? Will the gout flare up? Only time will tell….

Roll up at 5:17AM with already like 8 bros in the lot. Holy sheet how many guys are going to be here this morning? Swimmers’ 2.0 and now Bottle Cap’s 2.0….. oh man, Rudy’s 2.0…..wait, where you guys going…. and Rudy’s leaving.

60 seconds to start. DiCCS covered and an FNG is here. Let’s go!!!


Mosey around the lot, circle up:

1. 20 x SSHs IC

2. 20 x Imperial Walkers IC

3. 20 x 6” Plank Jacks IC

4. 20 x Squats CC

5. 20 x Merkins CC

6. Calf Stretch

7. 10 x Morroccan Night Club IC

Mosey to entrance for 4 corners, go around one time, I will call recover based on time.

1. 30 x Lunges

2. 30 x Monkey Humpers

3. 30 x Speed Skaters

4. 30 x Bobby Hurley’s

Mosey to front of elementary school, line up across for Bear Crawl, Dry Dock Webb. Call it after 8 rounds complete….

Banjo’s showtime….Mosey to playground for “Cindy”. 5 rounds with a run to the 2nd light in between each round. Rounds=5 pull-ups, 10 Merkins 15 squats.

Mosey back to parking lot. Gazelle partner with Clydesdale run do 5 x burpees at each end 5 x hand slap Merkins in middle. 5 rounds total

Partner up in 3s. 2 partners plank while other partner completes suicide type run.

Line up. Burpee Indian run. Then on your 6 for pistol LBCs until time is up. Complete.

Start with a thigh burner, loosen the shoulders and then get shredded….repeat!


I forgot how thick the air gets in the summer, like breathing through a freaking straw. Everyone keeps pushing through and it’s great to see so many guys getting further ahead in the ranks. That weight will fall off even faster in these summer months with the increased temp alone!

Thanks Banjo for splitting the Q! You don’t look like someone that would have any athletic ability at all honestly at first glance but after posting together for the last 11 months, you always push passed any comfort levels. This morning was no different, great mix of pain stations!

I hope to hear more about Rudy’s son and hope it wasn’t the pâté at dinner that set his body on fire the moment he touched asphalt this morning. I know I tried to sell you on the bidet upgrade to your throne while at Dreamchasers Friday night. I don’t post without a 10-25 minute bidet session, not kidding. The best $40 of your life and takes 5 minutes to install. Don’t believe me, can this many positive reviews be wrong??!??

Overall I don’t remember much else from the workout. The last thing I had to count was my Bear Crawl Dry Docks and thank you to BC and GF for counting rounds 7 & 8. I was spent! That “Cindy” at the playground is a welcome and dreaded exercise with the local jungle gym. Overall everyone got over 2mi + it wasn’t a complete debacle of people during each exercise = success!

I actually do remember now wanting to punch Banjo in the face after he called out burpee Indian runs. I heard quite a few people squeal as well but then I was like “bro you don’t even have a vest on!!” Not really but I thought I would go ahead and share the link to the 20lb man maker. Dana just got one and wore it Monday. Tupperware got one for his birthday, wore it once and maybe threw it away. Jingles and Transporter just asked for the link because they are sick and twisted people. Join the most exclusive club no one wants to be the only member, we call ourselves The Vesticals (name TBD)

Thanks to the 28 men that posted this AM! Leading these workouts is a true honor and we need some new faces to grab the bull by the horns! Step up, ask questions – you won’t regret it.

Welcome Blue Screen’s son, an FNG now named Motorboat and thank you for your service in the Navy!

Thank you to Goodfella for taking us out!


Speed for Need, maybe July 22, need 12 PAX to push chariots, great cause, Jeremy (Madison) will post details.

Fixing it for Christ July 19-22, goal to fix up 40 homes, food provided, details will be posted. Lou (Bottlecap) has details.

Bands Will Make Her Dance….. aka The Murph 2019!!

At the end of March I had the really stupid idea to challenge the gang to complete The Murph. 80% of the workout seemed manageable but that 20% that consisted of 100 x pull-ups would nearly impossible to complete. Who could I turn to? Only someone that’s been there through other difficult challenging projects (around the house).

You guessed it – PINTEREST!!! A site dedicated to updating a wardrobe, eating like a gerbil and other great/absurd things. I stand by it as one of the greatest apps of all time and over beers I would be happy to show you all the projects I’ve robbed ideas from. But back to those damn pull-ups….

A quick search for “pull-up challenge” and BINGO! Most of them were 30 day challenges but we would have roughly 50ish days cram for this exam. After some procrastination an exclusive channel was created in group me “42 Days to Murph” and two documents I found on Pinterest were combined.

21 members in the GroupMe Channel and I probably posted a daily reminder 90% of the time to keep everyone motivated. I’m pretty sure it worked because 20 guys posted this AM!! Bottlecap snagged 2 FNGs for this thing too…..


We met at the Kensington Elementary School’s playground with a clock I couldn’t get to work, a cooler of Busch Light and an assortment of chalk…

Wolverine and Deadwood got to the site early to walk the course and to look for places to draft with the idea that reducing wind resistance would allow them to see Hollywood in the distance.

At this point I think everyone is familiar with The Murph but one last time won’t kill anyone to hear. On your own and for time: 1 mile run, 100 pull-ups, 200 pushups, 300 squats and finish with a 1 mile run.

DiCCS given. No man left behind reminder and that we would do as much together as possible while circling back to finish as a unit. Whoops.


1. Hollywood 27:00 **

2. Wolverine 29:00 **

3. Halfback 33:00 **

4. Swimmers 33:00

5. Bottlecap 34:00

6. Deadwood 34:00 **

7. Rubbermaid 35:00

8. Moneyball 37:00

9. Foundation 38:00

10. Damascus 38:00 **

11. Dana 39:00

12. Banjo 40:00

13. Spaceballs (FNG) 42:00

14. Jingles 42:00

15. Snoopy (FNG) 43:00

16. The Knish 43:00

17. Chicken Little 43:00

18. Zinfandel 44:41 **

19. Rudy 47:00

20. Eli 49:20 **

(**Zero Assisted Pull-Ups whether by man or band) If I missed anyone holla at me. I wasn’t paying attention but asked around.


Whoa! Well done everyone, today was a gauntlet and we each fought our own battles. Mentally and physically. Shout out to Hollywood and Wolverine for being sub 30 minutes insane. 1000% chance you all wear vests next year.

Speaking of vests, my two closest bros prepping for all of this via the Pull-Up Challenge – Damascus and Deadwood! Thanks for helping to keep the energy up on the channel and pushing each day. We were unsure if we could get to the point of wearing the vests for the actual Murph but you all were impressive over the weeks rocking vests to post. Last night at 9pm I pinged them and I told them I’m taking my vest out of the package (finally) to wear while running the 2 miles. DW got sunburned and wasn’t excited and Damascus was ok with it. We rocked those miles this morning with 20lbs each (minus DW on 2nd mile, I’m sure he’s beating himself up about it).

Bands, bands and bands. If I never see another band in my life it will never be too soon. I’m taking an easy shot at you guys because I can and it’s what I’m good at. I know most of you guys and know you all have it in you to push (pull?) harder. All jokes aside, way to push through but now is the time when I tell you that we won’t be allowing bands in 2020. Partner assist yes but no bands. You’ve been warned.

This morning was incredible feat to complete whether you have been training for the last 6 weeks or just in great shape and able to knock it out. Let’s continue to think of other events/challenges to throw out there to make each other better. I couldn’t do a single overhand push-up without looking like a fish out of water. Proud to say that I can knock out 7 classy pull-ups like I’m putting on a clinic. I know that others have seen the same type of progress like Gerber and Chicken Little. It’s uncomfortable, some self doubt periodically and a ton of anxiety leading up to this AM but I couldn’t be prouder of what we each accomplished. Let’s keep it going!

Thank you Wolverine for laying out cones for the run this AM and thanks to Deadwood for the assortment of chalks. Sidewalk chalk for tracking rounds and hand chalk to help with grip on the bars. The help was appreciated!


We are 365 days away from The Murph in 2020. Next year many more pull-up prep via longer term challenges and a lot more vests.

July 27th Spartan Race in Asheville. Deadwood and I are hard commits. Banjo is dipping a toe in. We plan to go a weekend out of it with the Ms. Go up Friday, a well rounded dinner of sorts, Saturday morning race and then brewery hoping the rest of the day.

Ive talked of a GoRuck challenge in the fall and a quick google searched revealed a 50-miler in Nashville, TN on November 1st! Stay tuned….

Friggin’ Monday’s though…

Holy moly what a rough couple workouts it’s been over the last week. That Cindy workout on Saturday was just brutal and the bros were spent. I know I was. DW told me he had the Q again Monday and I laughed at him. Not with him.

He asked me to split the Q in hopes of avoiding a complete mutiny during his workout. I get it. His workouts are tough….the intensity levels are high and his personal expectations are a bit unfair. He also doesn’t pack any soft words of encouragement on that weinke of his, so you have to come ready to work. And work we did…

Holy sheet this is a lot of people. DiCCS given. Let’s ROLL!!


DW’s show begins. Two hot laps around the lot.

Circle up. Line up now that we are on the sidewalk. Exercise:

  • 50 x SSH IC. WTH.
  • 20 x Merkins IC
  • Calf Stretch
  • 20 x Imperial Walkers

Form two lines. Duck Walk Indian run. Guy at the back completes 2 x Merkins and then runs to the front. If you were low enough this was awful. If you were high, you heard me call you a crane.

Mosey to corner of school to find some wall. Donkey Kickoffs, 10 sec hold and 5 merkins between rounds. I apologize as I was the one that grunted when he said 4 Merkins but everyone pushed hard and luckily he audibled.

Mosey to Rudy’s Poop Palace and find some sidewalk. Lt Dan or Jack Webb’s? Starting with 1 WW2 sit up and going up to 10. A smattering of other abdominals exercises from 4 up to 40 between rounds.

Baton handed to me for the rest of the Q. Let’s go…

Mosey towards big lot for some circuit training. Stopping periodically for 6” plank jacks IC, Quantities of 2, 4, 6 and 8.

Mosey to next big lot for more circuit training. Quantities of 5, 10, 15, 20. Jump lunges OYO at each corner.

Mosey to small lot for last round of circuit training. Burpees OYO. Quantities of 2, 4 and 6 due to time.

Mosey to portico. 15 Mike Tyson’s, run downstairs, 2 burpees, back upstairs. Complete MTs until the 6 is in. Ouch.

Mosey to front of middle school. Partner up with opposite speeds. One partner runs 1/2 a hot lap while other partner completes exercise. Split 100 x Box Jumps or modify to steps ups. Audible called. Modified to dips. Recover due to remaining time.

Mosey back to start.


We all bring different ideals to a post. We all want different outcomes but I think most are there to improve. I love to break balls with my brothers and DW is a really easy target for me. We are friends and his sass calls for me to knock him down a few pegs. Almost hourly…

However DW is easily one of the hardest working brothers out there. Many can learn from him….

If you push yourself, he will pick you up when you fall. Chit chat while lagging in the 6 and prepare for him to bark at you.

Obviously some fun poking him this morning at his seriousness over the weekend. I think the point of his soapbox in his BB Saturday was less about mumble chatter and just more of a reminder of what we are there to do. Sometimes we need a harsh kick in the ass some gentle encouragement. Ain’t nothing wrong with that….

Many times we focus much more on how it’s said and less about what’s being said. Weed through the noise and chase the dude in front of you beating you every morning. Then when you catch him, chase the next and then one after that. Then when you catch DW tell him to shut his big fat mouth!! Bet you won’t….

Great job all 34 guys that pushed this AM. That’s was a brutal beatdown with all shapes and sizes of men. I saw people pushing hard and that’s what this is all about. Great to see a lot of new guys and a good reminder to chat those guys up with encouragement at the end to keeping showing up.

Thanks Mad Dog for taking us out!


  • Watchtower News:
    • Breadbowl has the Q tomorrow!
      Only 2 weeks left before Watchtower officially moves to New Town Elementary on June 4th

    Memorial Day Convergences @ Nesbit Park

    • The Murph @ 6:30am. More details to come since this is a timed event but all pretty straightforward. 20+ dudes training for this for the last couple weeks. Be there!!
    • Special Boot Camp @ 6:30am hosted by Popeye and Fusebox. Talk of weighted backpacks maybe?
    • Coffeeteria to follow @ 7:30am via McDonalds (but you know I’m bringing my snobby ass Starbucks in there!!)