Monthly Archive July 2021

Diesel Jack Webb Sandwich


* 20 Rocking night clubs (Fuse Box😉)

* 20 Side Straddle Hops

*20 Imperial Walkers

*Plank Position – Calf Stretches, Jack Knifes, Downward dog, Upward Dog.

The Thang

  • Jack Webb’s. 1 Merkin/4 Air Press..2/8, 3/12..up to 10/40.


  • 3 rounds of 10 reps of each exercise
  • Mike Tysons (In Cadence)
  • Squats
  • American Hammers (In Cadence)
  • Dry Docks
  • Calf Raises
  • LBCs (In Cadence)


  • 3 rounds of 10 reps of each exercise
  • Mountain Climbers (In Cadence)
  • Big Boy Sit-Ups
  • Tuck Jumps
  • Bobby Hurleys
  • Heels to Heaven (in cadence)
  • Speed Skaters (in cadence)


  • 3 rounds of 10 reps of each exercises
  • Burpees
  • Freddie Mercuries (In Cadence)
  • Side Straddle Hops (In Cadence)
  • American Knockouts (In Cadence)
  • Forward Lunges
  • Gas Pumpers (In Cadence)


  • Jack Webb’s 10/40 into COT

NO ANNOUNCEMNTS except continues prayer for Rubbermaid & his family


10 Pax showed up for a Jack Webb Sandwich of Fitness & Fun using no gear, but rather sets of successive exercises which made the workout fly by! Great work gentlemen and appreciate all the participation with leading the counting & cadence in the exercises.

A special thank you Chastain (although you slept through the workout) for coaching me last night and allowing me to borrow one of your earlier Diesel workouts from this year and adding my favorite Jack Webbs to it, as one of my mentors says, “It’s OK to be a copy cat, as long as you copy the right cat, and give triubute.”


The Circus Brings All the PAX to the Yard

Orange Whip first asked YHC to Q Kevlar in late 2020, and at the time Friday was a critical element of my run training block.  Marathon season came and went, yet I’d not yet gotten around to take him up on the standing offer to check out A51’s most easterly workout (some will claim Joust is more easterly, which is true, but is frisbee a workout?).  On Monday at the board meeting, OW asked me what I was doing Friday, and like that I was on the hook… couldn’t be happier.


After a thorough disclaimer, mosey out to the end of the parking lot and back to the launch for COP: IW, LSS, LSM… enough of that, on to the gear!

Circuit consisted of:

-Farmers carry w/ 2 35# plates (this is the timer)

-Ball-Over Offset Merkin

-Sandbag Clean and Press (60# or 80#)

-Box Jump (20”, 24”, or 30”)

-Slamball (40#) Burpee

-40# sandbag abducter crunches

-Kettlebell Sumo DL (67#)

-Lunges (or counter rotation reverse lunges) w/60# bag

-Squats w/ 60# or 80# bag

-Cross Body Lateral Step Ups with 20# or 40# ball

-Merkins with alternating opposite arm/leg lift at the top

-One Hand KB swings w/ 35# or 44#

We did a full rotation of the above, ran over to the church entrance for some peoples chair variations, ran back for another around of the circuit, then to the hill for some merkin/CDD 7s and then finished with another half circuit.

Ye Olde Moleskin:

-In case the PAX haven’t noticed, YHC loves gear work.  After years and years of body weight boot camps and endless running, it is nice to pick up some heavy things from time to time.  Unfortunately you have to be insane (like me) or incredibly wealthy (unlike me) to invest in enough gear to Q a workout.  The last few times Whip l’Orange and I have talked about Kevlar, he had mentioned relatively chronic low turnout (something about chasing a glow in the dark children’s toy being more appealing than real man’s work) and so I planned for a low headcount when packing the truck.  Thank god Horse Head and Geraldo always have gear with them so we could accommodate all 12 of the PAX who showed today, and I didn’t have to get fancy with alternating groups or something to that effect.  Lesson learned, bring all the gear when I’m throwing a gear party.

-The Box-Jump continues to be a surprisingly novel workout move.  While we often do jump-ups, the benches we use are rarely over 18 inches off the ground.  You start asking PAX to hit 20+ inch jumps and things all of a sudden can get a little dicey.  That said, I saw Pudge, Sharkbait, HH, and OW all hit the 30” jump multiple times this morning, well done boys.  Explosive plyometric movements like box-jumping create amazing fitness and leg strength.

-Very little mumble chatter from this group today.  Not sure if the easterly PAX are just more quiet than the Hydra crew by nature, or if the circuit had them silenced.  What little discussion we did hear, besides Horsehead of course, was in compliments of the music.  It’s amazing what loading Jump by VanHalen into Pandora will do to create a playlist which every man with a pulse will enjoy working out to.

-At the second break I decided to call an audible and do 7s instead of what I had originally planned.  As I began to move towards the hill, OW tried to tell me “we dont use that hill.”  He should know by now that just incentivized me further.  That said… whew… burley hill for 7s.

-Solid effort all the way around, nobody was mailing it in and everyone had a healthy lather going on by the end of 45 minutes.  DW mentioned “under a mile” and I had to smile.  You don’t have to run to work of a sweat, especially in the heat of Charlotte July mornings.



-Stone Cold is collecting 26” and larger bikes to donate for refurbishment so they can provide transportation for those in need.

-F3 10 year anniversary  is now the weekend of 10/8-10/10 in Wilmington NC.  South Charlotte currently only has a few PAX signed up, but this should be a fantastic opportunity to do some real good living with like minded men from across the nation.  If you’re thinking about going, talk it up with PAX at workouts and lets get a crew together to head down.

-Crane Relay is on 8/13, they’re still looking to get a few more teams worth of runners in.  Check out the running channel on slack or DM Frasier




Yeah, we fancy like Applebee’s at Clynet Dinner

Mona Lisa VQ

Salutations from Mona Lisa.  I am a professional kid (8 years old), so no modifications are needed.

 Warm Up

  • A mosey to the Cave
    • Mosey to the Cave
    • 15 – Side Straddle Hopes
    • 15- Imperial Walkers
    • 15 – Marco Nigh Clubs
    • Calf Stretches

The Thang

Mosey to the parking lot.

4 Cones around the parking lot.  The goal was 3 lap for the following workouts:

  • Push ups
  • Monkey Humpers
  • Heals to Heaven
  • Squats Jumps

Mosey to Basketball quart

Line up and select teams

Game to 10, well turns out we are not that good at Basketball, so we only played until 3 points.

Mosey to Rudy’s Shed – Some kids found out why it is called Rudy’s Shed.

  • 15 – Donkey Kicks
  • 15 – LBC
  • 15 – Mountain Climbers
  • 15 – Air Lifts

Race back to COT

Relays with waters balloons then the great water balloon fight.  Over 200 water balloons were thrown at each other.  Great way to cool off.


The Moleskine 

Hot and Humid but we all work together to get it done and was award with frozen popsicles by Ms. Drive By.


  • Blood Drive



Deja Vu, Waxhaw Baby!

10 came out to do basically the same thing that was completed last week.   I should write this is some sort of weird poem that you would have to try and decipher but I don’t have that talent unfortunately.

Warm Up:

Mosey to Cox Law Firm, PLLC.   All IC-Mountain climbers x 15, Plank Jacks x14, peter parkers x13; Merkins x10, CDD’s x10, Parker Peters x7


From there, run up Providence to CVS. At every third light, 8 Merkins.  CVS-we kept going to Autozone. Low slow squats x15 IC, Jump squats x20 IC

Main Event: 

Keep moving to Providence Farms Halfpipe Hill, newly paved for some unknown reason

We stopped at the bottom, small hill on one end and large hill on the other end.  .25 miles end to end

Run up the hill, 15 Bomb Jacks, back down and at other end, 15 HR Merkins, in the middle, 20 Monkey Humpers.   We repeated this 3 times.


Back down Providence, stop at CVS for some quick mary, at every light until Cox Law Firm, 8 jump squats

Cross the street. Merkins x5IC, wide arm x5 IC, stagger R x5IC, stagger L x5IC. Then go up Keith Jong Hill

To half wall, 8 mike tysons, 24 shoulder taps feet on wall-Then repeat.




When Bottlecap and Moneyball started Floater they had dreams of this being the premier 45 minute workout in all of Waxhaw , thought it would be fun to dodge cars knowing that an increase in traffic was forthcoming due to the surge in people moving to Waxhaw  , foresaw a huge increase in FNGs due to the visibility factor of the workout , always wanted to start a site and design a flag based on poop , couldn’t wait to have a convergence so we can have all of the sob’s drive down and complain how far it was , torture people by requiring a backblast and then heckling them by 1pm if it’s not ready, wanted to do anything but go to Cool Runnings on Thursdays (RIP).

Truthfully I have no idea but it was likely some combination including at least one of the above.  Despite the change in some of the PAX over the years, to me it has definitely maintained it’s standing as our most unique and diverse location with a variety of things to do.    Due to the lack of hills and most other sites in The Haw, it pains me to not use at least one of the now 4 (there are more out there) good size hills close to the Water Tower.  So not knowing Ice 9 did almost the exact same workout last week, that’s what we did.  So much to do and I do the same thing.  Dang.    Half Pipe hill is a beast.  Speaking of Halfpipe, my first skateboard was a Vision Gator.  Oof.  Still in prison.      Form was impeccable as always, especially the monkey humpers.  Despite the distance traveled, there was little wait for the 6.  Baio, Ice 9 and Glidah killed the hills.    Good push from Surge and Twinkle Toes not too far behind.  Rockwell wished he brought his bike.  Maddog used to be an early regular at Ignition, now he picks his spots with the running workouts.  Radar knew what he was walking into and took on the challenge head on.  Great push.   Thanks to the support from all of my former Briarcrest neighbors.

Mash crew of Bunyan, Recalculating, Penalty Box and FNG McGruff broke the 4-person world record for block jump squat thruster presses while talking about inflation.

FNG Andy, now known as McGruff, works for Wells Fargo in their Crime department-Recalculating with the name choice, Ice 9 was a close second with Nice Guy



Dads Camp Aug 20-22  See Radar for details and sign up

Prayers for Twinkle Toes M and family-having a biopsy next month

But I Can’t Lift My Arms

Life has been quite challenging so this backblast is way late and I am typing it at 10:45 after arriving home from WI for work travel.  Life with a Seventeeen-year-old trying to land a spot playing basketball for college just means 50,000 miles on the car and a steady stream of coaches asking him to visit.  Although it is very challenging as a parent to get him everywhere, Mahem and I both realize that watching our kids get ready for college is a happy sadness realizing you won’t have them around as much.  Give your kid a hug today because tomorrow, they are gone and you don’t know where all the days went.

The Thang

Mosey around mount chiseled for a brief warm-up.  Let the pax see the writing on the concrete.  Arms to Heaven and Blockies

  • Side Straddle Hop
  • Stretch your Arms and Back
  • Merkins X 10

Mosey to the bricks at the end of the parking lot

  • Partner Up
  • Side Raises w/ bricks
  • Front Raise w/ bricks
  • Tricep Extension w/ Bricks
  • One person runs to the middle island while the other does the exercise
  • Repeat 3 Times

Grab your block and mosey to mount chiseled

With your partner, one person rifle carrys to the top of the hill while the other does

  • Blockies
  • Arms to Heaven
  • Repeat each exercise twice
  • At this point, you cannot lift your arms

Mosey to the side of Mount Chiseled with your block

  • Curls X 200
  • Squats X 200
  • Bench Press X 200
  • Rows X 200
  • One person runs while the other does reps

Closing: Finally wrote the backblast.


Don’t Remember



Back to the grind

The key to training is discipline. Motivation is fleeting. Discipline requires commitment even when you’re tired, sore and pissy about yesterday’s ShoreCard workout that left me physically and emotionally abused. Anyways…another morning and another chance to get better.

Ruck up and carry sandbags to the track –

Round 1
Lap A – Ruck only, American Indian Style Run
5 Sandbag get-ups, 5 sandbag squats, 5 push-up/sandbag pull-thru and 5 sandbag sit-ups
Lap B – Ruck/Sandbag carry
10 Sandbag get-ups, 10 sandbag squats, 10 push-up/sandbag pull-thru and 10 sandbag sit-ups
Lap A
15 Sandbag get-ups, 15 sandbag squats, 15 push-up/sandbag pull-thru and 15 sandbag sit-ups
Lap B
20 Sandbag get-ups, 20 sandbag squats, 20 push-up/sandbag pull-thru and 20 sandbag sit-ups
Lap A

Bring sandbags and rucks to the surface lot. Ditch Sandbags.

Round 2
Ruck overhead 20 yards
1 burpee, 2 ruck swings, 3 toe-tap crunch with ruck overhead
repeat carries and exercises adding multiples until
5 burpees, 10 ruck swings 15 toe-tap crunch with ruck overhead

Kudos to CheeseCurd and Focker for getting back out after a rough day at Shore Card. Geraldo has been providing essential wisdom for taking on an event. He knows his stuff.  Grateful for the SACS crew for providing great training for GrowRuck and functional fitness.

Adult bike drive
F3 10 year anniversary in Cape Fear

“Taxes up north are TOO DAMN high!”

Hot Yoga called out due to knee injury, so the always faithful Paper Jam jumped up to the plate. Thanks as always for leading, however….

We have run out of things to talk about at Prickle & Goo. We might topics to be handed out in the future to avoid stagnant information. So far we can remove:

  • NY/NJ taxes
  • Dave Ramsey 
  • McDonald’s being unhealthy 
  • Corona
  • vaccines 

Next week I hope we discuss one of the following:

  • Evolution
  • Minivans
  • chlorine vs salt water pools
  • store bought grenadine vs homemade
  • has anyone tried the new Bojangles chicken sandwich?

Bezo’s Penis Rocket

DICCS given and everything covered

Warm up

Mosey up to entrance of the school

10- SSH

Jimmy Dungan stretch into plank

Runners pose right arm high and left arm high

Single leg slow motion speed skater 10 each leg- proper form ( Recalculating was happy)

Single leg 1/2 squat and other foot out in front for 10 taps- flap jack

Chatter about how Jeff Bezos Rocket was a success but looked like A DAMN FLYING PENIS!!! AWESOMENESS

single leg 1/2 squat and other foot out to left for 10 tabs – flap jack

Mosey to front on school long road

The Thang

each light complete 1 burpee and 1 bomb jack ( total of 4 lights ) and add 1 of each at each light.

At traffic circle up for slide over merkins

7 to the right – 7 to the left/ 5 to the right- 5 to the left / 3 to the right and 3 to the left.

Rinse repeat burpee/bomb jacks at each light pole on way back to front of school.

Mosey to rock pile and grab a lifting rock and head to top of parking lot of four corners

At top in the middle complete 30 curls or 20 overhead press with rock then run to a corner of your choice for the below exercise and come back to middle each time for rock work– Complete two full rounds

corner 1 and 2= 10 Bonnie Blairs ( 2 is 1)

corner 3 and 4= 10 Bomb Jacks

Grab rock and rifle carry between speed bump and sprint back to start and mosey back

Rifle carry from speed bump to curve and sprint back to speed bump and mosey to curve

Rifle carry down hill to end of lot sprint back to start and mosey back.

Rifle carry across the whole parking lot and return your rock

Mosey back to COT.


I do not post/Q much at Dromedary but every time I do I enjoy this site as it has a great campus and great group of HIMS that show up. Today was no different we had a great group that pushed themselves and others while having some good banter. I appreciate Premature asking/making me Q over here today even though it cost me a full tank of gas, cost me breakfast and lunch money for 0-69 and Schneider since we had to stop two times, and cost me much needed beauty sleep.hahah


  • Enjoy the moment-lots of sad news today at COT– you never when your time or someone you knows time is up.
  • Keep Rubbermaid and his family in your thoughts- he lost his brother
  • Keep Mayhems brother (Ken) and his family in your thoughts- struggling and was getting help in Texas for sobriety- returning this week
  •  Keep pushing to help Black Hawk get its feet off the ground– Judge Smail on Q this Saturday
  • Off the Chain- Tonight 6pm Walnut Creek– Reach out to Rockwell if interested.
  • Prayers for Nancy at a local senior center- battling cancer.
  • Good News for Johnny Utah’s daughter the scopes came back negative but still trying to nail down what is causing the pain- continue prayers– Also needs prayers for a brother of Johnny Utah’s buddy Rick Jordan who is dealing with Colon Cancer..
  • Thanks Johnny Utah for taking us out
  • O69 does not remember is age during NameArama…




(Insert clever title based on a 3 humped camel)

75th Q – Dromedary – July 14th

I stole Carb Load’s Q after pleading with him, unbeknownst to the Site Q’s, but for what I could excuse as good intention aka my 75th Q. Is 75 a reasonable milestone to steal for? Who knows but anything to upset Posse…

I mixed and mashed a couple weinkes ahead of time, arrived early for some stretching and then we were off. Real nice DiCCS given while looking at each pax right in the eyeballs. Let’s roll…


Mosey Around the Lot and circle up:

  1. 75 x SSH CC
  2. 15 x Moroccan Night Clubs IC
  3. 15 x Imperial Walker  IC
  4. 15 x LS Squats IC
  5. Jimmy Dugan
  6. Calf Stretch
  7. Can Opener & Runners Pose

Mosey and circle up at the globe for Lt Dan Webb. 1 x Squat, 4 x Jump Lunges. 5 rounds completed

Mosey to small lot and circle up. Dissected Burpee Station. Instead of 10 burpees a minute for 3 minutes:

  • 10 x Merkins
  • 10 x In & Outs
  • 10 x Squats
  • 10 x Bobby Hurleys
  • Changed the last two after round 1 to 10 x Jump Squats

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

  • 200 x Dips
  • 150 x Big Boy Situps
  • 100 x Donkey Kicks

10 count and then Mosey to little alley way at the bottom of the hill.

  1. 40 second side plank
  2. 40 second side plank
  3. 40 second elbow plank
  4. 40 x Plank Jacks IC
  5. 20 x LBCs IC
  6. 10sec of rest
  7. 40 second side plank
  8. 40 second side plank
  9. 40 second elbow plank
  10. 20 x LBCs IC
  11. 10 x 6” plank jacks IC

Longish mosey back to COT and complete rounds 6 & 7 of Lt Dan. JWow led 10 x true V-Ups. I closed with 10 x Heels 2 Heaven IC

And that’s a wrap…


I’m done with these stupid injuries but had my first round of PT last week. Got my fingers crossed for a faster recovery. Thanks to all then pax that joined, it’s always a pleasure to lead.

Time Management

The night before a Q, for me, is much like the night before a football game.  So much excitement, a little butterflies, and always a little doubt.  Excitement because I enjoy all 3 F’s.  Butterflies, are just the nerves settling.  The doubt is always related to not having enough planned for the boot camp.  Well gotta tell ya, after 4 camps under my belt, that usually I have more than enough.  Now just have to manage old father time!


No need to mosey, we held warm-up @ launch.  Began with some nice easy movement to get the blood circulating.  Air jump ropes, Heisman’s, and jump squats.

The thang:

mosey over to the wall performed a border jump, named by @rousey, and began 11’s.  The 11’s started with 1 – 4×4 merkins and mountain climbers a short dash to store front 10 – LBC’s dashed back over to the wall for another border jump until we reached 10 – 4×4’s and 1 – LBC.  If anyone is interested, @Olaf, total of 220 merkins performed during this 25 minute ground and pound.  While waiting for the 6, me, @war_eagle led a mary of flutter kicks.

I felt at this point that I would still have enough time to get in the other 3 workouts I had planned for the Pax, boy was I wrong.  Anyhow, we mosey’d on down to the fountain, I call it that because I am not sure what that area is called, for some mini border jumpers.  10 times up over and back afterwards run downhill and back up.  Once complete wait for the 6 while in the peoples chair against the wall.  Once the 6 were in we began a civilian count of arm presses x51.

Now, I began to get a little anxious, because time, as it so often does, is slipping through my fingers.  As we are moseying along I glance at my watch and we are down to 15 minutes till we need to be back.  The decision was made to leave the long hill sprint till my next Q @ the bagpipe, if they allow me back!  We dropped for some crunchy frogs, better known as in and outs and then mosey’d back to launch.

Upon arrival we circled up for a dose of AC/DC Thunderstruck.  The goal of this 4.5 minute song is to perform SSH’s until you hear the word “THUNDER” @ which point you would sprawl and then go back to the SSH.  Who knew the word thunder could be used some many times in a song!


@war_eagle – Crane relay need more to sign up

@cooter2 – Official change of the guard to @rousey as co-site leader for the bagpipe