Monthly Archive August 2021

Add and Increase

Q’ing is like riding a bike… I think, we’ll see.  My last Q was on April 21, 21 – various ailments have put me on the IR on and off this year which sucks.. BUT I was amped up to get back and lead the fine men of Waxhaw on Monday for FLASH.  25 men between Flash and Ingnition.

Warm-up – loop around parking lot to pick up Shopdog –

Head down the path for various exercises pointing out the sections of the route/circuit which would be the main course for the day.  Land at the middle school picnic tables which would be he launching point for most of the morning.

Circuit called Add and Increase – Run a lap around the middle school path with 4 stops. Light by cafe/Poop Palace/path cut in/Alcove by cafe

Light Pole – 10 Mike Tysons

Poop Palace – 10 Mike Tysons + 20 Squats

Path Cut in – 10 Mike Tysons + 20 Squats30 Shoulder Tap Merkins

Alvoce – 10 Mike Tysons + 20 Squats + 30 Shoulder Tap Merkins + 40 Bobby Hurley’s

Shoulder Tap Merkins provided the most grunting from the PAX.  30 seemed a bit aggressive- not often we do an exercise to failure.

back to picnic tables for some dips/derkins and step ups.

Head to Basketball Court for 3 rounds of 15’s

line touches in 1 minute – penalty in burpess for number of touches you came up short

Lap 2 of Add and Increase –  most came close to finishing – if not mosey back to COT and with 1 minute left finish your Shoulder Tap Merkins


I’ve been doing F3 here in Waxhaw for 4 1/2 – 5 years – in various state of shape and health.  There are times when I’m in good shape and can lead the Q from the front – and there are times when I have to lead from the middle or back…  So I think it’s also a life lesson, for home, work or friendship.  You don’t have to be the best at something to take the lead; you just need to guide.

So lots of props to all the 16 PAX that pushed it at Flash – because you were pulling me along for the ride.


IPC – Wed’s and Saturday?  Myth Buster Relay on Friday AM(TBD location- 5am)

Labor Day Convergence Monday at Cuthbertson – something for everyone – 5k, bootcamp or ruck.

peace out


Honoring The Fallen

Ten Pax joined yours truly for the pre-dawn tee time at the area’s premier concrete golf club this morning. One police officer also joined us at the end at CoT – likely as a result of a concerned citizen calling in a report of eleven grown men cavorting around in a school parking lot while listening to Miley Cyrus. Thanks for the tunes, One Star.

DiCCS reviewed.


We mosey for a short loop in front of the school to circle up in the big parking lot. Quick warmup of SSH, Imperial Walkers, Moroccan Night Clubs, Potato Pickers, & Calf Stretches, and some Merkins. No easing into today’s workout – after the warmup, we go directly to the rock pile to grab our own Goldilocks rock (not too big, not too small). We head back to the big parking lot.


What our U.S. military accomplished over the last couple of weeks in orchestrating the safe exit of 120,000+ people from Afghanistan is nothing short of incredible. However, 13 U.S. service members did not make the return home alive as they lost their lives in last week’s cowardly terrorist attack. These brave men and women risked their lives for not only their fellow U.S. citizens seeking to exit Afghanistan, but also for tens of thousands of Afghan nationals that were fleeing the Taliban regime. THANG 1 for today’s workout was designed to honor these fallen U.S. soldiers.

The individual rocks we plucked from the rock pile for THANG 1 were a representation of our unwavering appreciation and respect for those 13 U.S. service members that lost their lives outside of the Kabul airport last week. Just like our appreciation and respect for our service members should never leave each of our spirits, our rocks today never left our sides. The workout consisted of thirteen rounds of performing an exercise at one end of the parking lot, then running to the other end of the parking lot and back while carrying our rock. The exercises performed for each round follow:

  • 30 overhead shoulder press
  • 30 curls
  • 30 overhead tri extensions
  • 30 bent over rows
  • 30 squats
  • 30 LBCs (rock optional)
  • 30 Merkins
  • 30 lying chest presses
  • 30 V ups (rock optional)
  • 30 Carolina dry docks
  • 30 kettle bell swings
  • 30 big boys (rock optional)
  • 30 Mike Tysons


Rocks were returned to the rock pile. We partnered up on one end of the big parking lot. We had 10 minutes remaining until we needed to get back to CoT. For those 10 minutes, we did a partner circuit that consisted of running a lap (with one burpee half way around the lap) while the other partner did Mary exercises until their partners return to the starting point. The Mary exercised performed for each lap consisted of the following:

  • LBCs
  • Freddie Mercuries
  • Heels to Heaven
  • American Hammers
  • LBCS
  • Continuous Plank
  • Heels to Heaven

We headed by the CoT right on time for the closing bell.


Count-O-Rama and Name-O-Rama completed. Announcements then One Star took us out. A Marvin Sherriff was in the small parking lot right beside CoT  facing the Flag. We chatted with him and thanked him for his service. He joined us for our family photo, then promptly pulled over a speeding car before any of us drove away from the parking lot (true story).

This was a great total body workout that everyone absolutely crushed. I know for yours truly that, while THANG 1 with the rock was brutal, the fact that the workout was to honor our fallen service members made me forget about the temporary pain of the moment and filled my heart with gratitude and appreciation for these men and women that selflessly put their lives on the line for our country.

“It is foolish and wrong to mourn the men who died. Rather we should thank God that such men lived.” – General George S. Patton


  • Tickler VQ at Last Call this Friday at 5:32 AM. Be there!
  • IPC- Wednesday at Cuthbertson, Friday (SOB) The Brave,  Saturday At Homecoming.
  • If you are interested in the IPC Relay get in touch with Tanyatine, Zin, Chastain, Gerber, or anyone of those fools! That is typically at Cuthbertson Friday before Swarm/Impromtu

Do we write backblasts for Express?

I was told the only rule was “Don’t be a dumb ass”, so why not?


  • 4 Square
    • First corner: run, jog back
    • Second corner: run, jog back
    • Third corner: run, jog back
    • Fourth corner: run, jog back
  • Cuthberston High Exit Hill
    • Run three lights, jog back one
    • Repeat until the street
  • Cutty Front Road
    • 200 to the transfer station, jog back
    • 400 to the stop sign, jog back
    • 800 to cabin boy, jog back to stop sign
  • COT location
    • Jog to the path, Run to Transporter’s shed, jog to the middle school, run to the stop sign, mosey back to COT Location
    • Repeat once
  • Front of Middle school
    • Run to the path on the far side, jog behind middle school to the shed, run back to COT


  • IPC – something something something, I wasn’t listening


  • Great push by everyone, all getting around 6 miles in. Thanks for letting me lead

Burn Out


My call this  Q is to everyone who has not led a workout.  You may think it is hard to step in front of men and tell them what to do but this is the greatest leadership opportunity put in front of you to learn how to stand tall in front of a group and lead them.  They will follow, maybe with some complaining, but they will do whatever you step up to try.  Get on a list, I happened to be on two lists yesterday but I would have rather been in that situation than not leading at all.  Seventeen Pax showed up for Asylum, the question is who is keeping the keys.

The Thang

Mosey to Petsmart for some warmup

  • Side Straddle Hop X 20
  • Old Grampa Jacks X 20
  • Moroccan Night Club X 10
  • Mountain Climbers X 20
  • Calf Stretch
  • Low Slow Squat

Mosey to the Rock Pile by City Hall

  • Burn Out
  • 21 Curls, run, 20 Tricep extensions
  • Repeat till you get to 1

Mosey to the court in the neighborhood

  • Alternate 10 Drydock and 5 merkins each driveway on the left
  • On the way back, alternate 5 Big Boy Situps, 10 LBC’s

Mosey Back to COT and backward lung till time is up


Prayers for the craziness in the world in Afghanistan, for the lives lost of our soldiers protecting the freedom of those who wanted to leave and from Hurricane Ida victims.  The freedom we all enjoy was not and never is free.   Thank you to those of the PAX that have sacrificed to ensure we can all join together and share our opinions.


IRON PAX at Weddington Middle

Non-Iron Pax Q at Commitment on Saturday

Flanders on Q Thursday at Aspen

Watchtower is staying at Weddington Middle

Where in NC was Neighborhood Watch?

Thanks to Posse (and Gerber)…we wound up at Lake Forest Preserve in Wesley Chapel.

Thanks to Turnbuckle and Sarge…there was lots of wrasslin’ talk. iCarly showed up with a souvenir from her 1st cross country meet!

Did you know Google maps doesn’t show elevation?


Run across the street to Arbor Dr, up through the cemetery, and to to top of Bad Idea

20 SSH

Calf stretch

15 Mountain Climber IC

Runner lunge

The Thang

Run down Sharon until hitting Jerry Ln

4 Corners

10 Merkin

15 Dry dock

20 American Hammers 2-1

25 Bobby Hurley

5 burpees at the start

Catch is that everyone runs the leg out and does the exercise but when you get back to the beginning circle back for the 6 and we do the 5 burpees together. Luckily the 6 found a good modification and we did less running on these brutal hills.

Head back

Stop at Bad Idea for 20 Big Bois. Stop after the bend for 20 Flutter IC. Get back loop around parking lot and hold elbow plank at COT for about a minute until time.


Thank you to Posse for letting me lead. Downtown Waxhaw is always a fun place run. Great job by everyone today, not much mumble chatter, too much running.


Lycan closed next week for convergence at Cutty. 6:30 holiday hours

IPC this week

Google Maps does not show elevation

Waxhaw Elementary is farther from Lawson than Cuthbertson

9/11 Convergence Pre-blast

When: 9/11/2021 0630-0800

Where: Calvary Church 5801 Pineville-Matthews Rd, Charlotte

Who: All Pax

What: September 11, 2021 will mark the 20th anniversary of the 9/11 attacks and the pax of Area 51 and SOB will be converging to honor those who lost their lives that day. This workout will be longer and be prepared to put in the work for those who are no longer with us and those whose lives were never the same after that day. See you in the gloom.

IPC Week -1 In the books….

  1.  Disclaimer
  2. Run coupons over to the scene of the crime
  3. Warmup around the circle
  4. Workout- Pair up and start online at one end of the soccer field. One partner stays and exercises while the other advances downfield. 

    – Advancer – murder bunny to first line, three blockees, leave block and run back.  Partner two – bear crawls to left partner left behind block, murder bunnies to next line, three blockees, run back.  Wash rinse repeat until you reach the other end of the field.  You will cover the length of the field 4 times.

    – When reach other side both partners run back to other side and start process from the other end.  

    – Online exercise stays the same until the other end is reached when it changes.

    – Curls, chest press, flutters and LBC’s

  5. COT
  6. Prayer
  7. Announcements
    1. Surge needs help moving a neighbor tomorrow at 10am

Pole Dancin’

Or City Mouse comes to visit Country Mouse




My brother Snoop from Metro kicks things off with a pre-warm up slow mosey.


Warm Up

Snoop has already set out most of the on-site cinder blocks and calls for us to grab two blocks and follow him.  We cross the parking lot and circle up for a little warm-up; some side straddle hops, etc.

Grab the blocks again and cover more ground.


Circle of Pain


Before we get too deep into the workout, I mention to Snoop that here in the waxy haws we do DiCCS. Can’t sue, got CPR folks (thanks Surge), got at least one cell phone, and we’re going to cover some ground but we’re staying in the lit parking lot (although Posse does question “why are you wearing a headlamp?” – I don’t know? Safety?).

Snoop and I each call out some exercises, and Snoop notices that I’ve gravitated towards variations of the merkin.

Grab the blocks and let’s go back to where we started. Trash truck shows up and we plank it up until he leaves. Did he stop to take a break!?


The Real Thang


Line up by height and move over to Snoop’s trailer, where we find our new Moon log along with the Sun, Fire, and Water logs. Snoop breaks us up into three teams of five; shorties are the first on a log.

After Snoop trains us of proper lifting technique and some right shoulder, left shoulder, and overhead work, we move out.

Snoop steers our groups towards the entrance of the church parking lot. We learn about log curls and how to properly set down our logs. We do some squats and other things to loosen up and then we swap logs.

We relocate to Mt. Chiseled and Snoop asks some questions about it.  Those who know are tense.  Snoop decides to navigate around for today and we swap logs. Are these things getting heavier? I’m starting to remember some of the tough times of GrowRuck 24: The Muthaship.

Back to the trailer, Fire and Sun logs get reloaded for another day and time. Our new Moon log stays off the trailer and we begin an assembly line to the on-site storage. Clean up our borrowed cindys and back to the…


Circle of Trust


Prayers for the men, women, and children in Afghanistan.

Ball of Men and Snoop takes us out with a prayer and a call to action to be High Impact Men.




I got excited about our telephone pole/log well before the GrowRuck. Snoop had gone to GrowRuck 22: GrandStrand at Myrtle Beach and came back to teach others what to expect from the Charlotte GrowRuck. He setup a series of Saturday Night Rucks around Uptown Charlotte; during those I was introduced to the logs from Metro’s Hotbox.  I experienced and embraced the command to carry each other’s burdens, and in this way you will fulfill the law of Christ. (Galatians 6:2). I wanted to share the experience of shared burden and how we are greater together with my Waxhaw brothers, so I jumped at the chance to snag one of the GrowRuck logs. I connected Snoop to Turnbuckle and the rest fell into place.


Thank you, brothers, for sharing my burdens, reminding that I’m not alone, and that we are a group of Mighty Men when we join together.

Swarm Backblast

DICCS given, mosey towards Transporter’s shed and around the back of the school to the Driver Ed Lot. Circle up

Warm up

SSH x 20

IW x 15 (or 10…IDK I lost count)

Various old man stretches

The Thang

Head over to Champion forest.  5 burpee’s at each street light until to hit the first intersection

Hang a left at the intersection and head towards the pool.  Partner up.  P1 runs to playground and does 5 pull ups.  P2 does 10 mike Tyson’s and then squats until P1 returns.  Alternate until each partner does 20 pull ups.

Mosey back to intersection.  Hang a left and Indian Run to the second cul de sac on the right (Whitaker Place) for 7’s.  One Burpee at the bottom of the hill and 6 Merkins at the top of the hill. 2&5, 3&4 and so on…..

Indian Run back to entrance of Champion Forest.  Mosey back to COT slightly late

The Moleskin

Great group of guys this morning.  Thanks for allowing me to lead Sugar Daddy.


See Impromtu BB.