Monthly Archive September 2021

That Gloom, that With Gentle Work Did Frame

How can we speak properly of our work this morn? In nothing less than verse. For at Dromedary,

Those minutes, that with gentle work did frame
The lovely path where every foot doth run,
Will play the Qs to the very same
And that unfair which fairly doth excel;
For never-resting time leads the gloom on
To hideous mileage, and confounds him there;
Limbs checked with ache, and lusty breath quite gone,
Strength o’er-snowed and bareness every where:
Then were not summer’s energy left,
A liquid prisoner pent in walls of glass,
Vitality’s effect with vitality were bereft,
Nor it, nor no remembrance what it was:
But pax distill’d, though they with frustration meet,
Leese but their show; their substance still lives sweet.

Proud of y’all.

Record numbers at Olympus

This past Saturday, we had 6 pax at Olympus, including 3 site FNGs. #cobains to all of them for the late backblast. Due to the tardiness of the backblast, the following is an approximation of what took place.

After a disclaimer, we got to work.

Warm-up: SSH, swings, prying squats, windmills

Main Event:

The Wolf:

  • Double snatch x 5
  • Double front squat x 5
  • Double military press x 5
  • Double front squat x 5
  • Double cleans x 5
  • Double front squat x 5

Rest 2x as long as the work set takes, then repeat for 3 total sets.

Easy Strength:

  • 4 sets of 5 deadlifts
  • 4 sets of 10 merkins
  • 4 sets of 10 upright rows
  • 4 sets of 5 double cleans

Carries: waiter, racked, suitcase

EMOM Swings:

  • 10 swings every minute on the minute (EMOM), adding 1 rep per round for 10 rounds (that’s up to 19 swings the last minute).

Mary: I can’t remember exactly what we did, but it probably included planks, hollow body hold, and glute bridges.


  • F3 South Charlotte blood drive on 10/29 at the Matthews Town Hall. If you’re not signed up, get signed up. All are welcome, including friends and family. Sign ups available at


  • Thanks to the pax for coming out and following my lead this past Saturday. It was great to have  3 new faces: Dr. Belding, Lurch, and Abacus (at least the third Abacus in south Charlotte). All of them go to church with Urlacher and were looking for a non-running option for Saturday morning. We hope you come back!
  • This was the final workout of the first week of The Wolf program from More Kettlebell Muscle. Double snatches were an aggressive start and 3 sets of squats per round made it very challenging. I look forward to seeing the gains develop as we ramp up the intensity.
  • The EMOM at the end was sneaky hard. Ramping up the reps as the fatigue increases makes it very tough on the grip and heart rate. Mighty Mite was disappointed we didn’t go to 20 reps, but then we’d do 11 sets and who goes to 11? #spinaltapdoes
  • We’ve got a solid slate of Qs lined up at Swole and Meathead, so come join us on Mondays (at McAlpine Elementary) and Wednesday (Calvary) for your weekday bells!

We all hate a Sub-Sti-Q

Late last night YHC gets a text saying the Q may be a no show due to feeling under the weather. figure with a note like that it would likely be that they’d be out. With that expectation and knowing IPC is being done on Wednesday, I figured to get more mileage.

PAx started showing up, but didn’t see Big Ben…Mumblechatter arose with arm stretching expecting a Big Ben type boot camp with low mileage. Well, when they saw YHC geared up with phone armband, headlamp and speaker.. OH Sh!rt! here we go..


Head toward MC, take a break at the half wall for some dips and step ups, continue to Turkey Trot and circle up for full warm up: SSH/MNC/IW/Calf/Runner stretch/up& down dog


On Turkey Trot culdesac: start with 20 LBC run to end of culdesac doing 3 burpees halfway. Opposite end do 10 Shredder Merkins, back to beginning side with 3 more burpees half way. Repeat 2x.

Head to Running Horse and with 10 Squats at the first two speed humps, then 10 Bombjacks at the next two. At running horse wait fo rthe six in Al Gore with Jabs. Head to circle at Running horse and Autumn Blossom. Circle up and each PAX calls out an Ab workout until we go fully around. Head back down Autumn Blossom stopping at Poppy hill for a quick Jaunt around. Head to Arborvitae ln and Lunge walk around.

continue to the clubhouse with waht was supposed to be an Indian run, albeit the ugliest i have ever seen. Finish up at the wall with 50 Jabs IC/10 Tysons/50 Presses IC/10 tysons.

Back to COT and done.

Moleskin: we definitely got some mileage in and Will say that many PAx cursed Big Ben for his no show.


Prayer Request for Waterboys friend and family (the Murdochs) as they lost one of their teen twin daughters to Bone cancer.  Family and friends are having a rough go.

Prayer request for One Stars mother who will be having surgery tomorrow. May that go smooth for her and their family.

Thanks for My brother surgery going well yesterday.

IPC tomorrow at Cowbell 5:15 Wesley Chapel Petsmart



Add Some Red Bull to Your Coffee

9 Pax gathered for this week’s edition of Firestarter.  Weather was a blissful 50 something and had YHC energized.  Teddy sauntered up with shovel flag in tow.  The Firestarter shovel flag has a sweet “fire” light at the top which apparently needs either new batteries or an instructional manual.  YHC gave a disclaimer but added a reminder about the mission of F3 to Plant, Grow and Servce small men’s workout for the invigoration of male community leadership.  During these odd times I think that it is important that we keep that at the forefront.  Mosey to 131 Main for warmup with additional stretching.

The Thing

First up is some 4 corners at 131 Main focusing on upper body.  Starting up and out and working our way inwards the corners were: 1st corner = 10 Carolina Dry Docks, 2nd corner = 10 wide arm merkins, 3rd corner = regular merkins and 4th corner = diamond merkins.  Run through this twice.

Second round of 4 corners focused on the lower body. 1st corner = 10 squats, 2nd corner = 10 right leg lunges, 3rd corner = 10 left leg lunges and 4th corner = sumo squats. Run through this twice.

Mosey to the stairway by the yoga studio for a triple nickel.  Split up with half of the Pax running up one stairwell and the other group up the other.  At the top 5 Kraken burpees and at the bottom 5 Sister Mary Katherine’s for 5 rounds.  Once we suffered through this head over to the fountain/playground area.  Partner up with P1 running to the playground for 5 pullups while P2 does dips.  Flapjack until both partners have made 2 trips of pullups for 20 total among the teams.

YHC then remembered that he meant to lead the group in The Motivator after the COP so this was a perfect burnout exercise.  After The Motivator was done and calves were burning there were a couple of minutes left for each Pax to lead a round of Mary.



Great group out this morning.  A few observations.  Odd Job was marveling at Rousey’s energy and made a comment to the effect that Rousey must have already had his coffee.  To which I replied he must put Red Bull in his coffee.  Odd Job then decided to stir the pot (pun intended) and challenged Rousey to some sprints between the corners during 4 corners.  Greenwood calls them Bonnie Blair’s but Sweetwater is not having it.  The jumping lunges are Sister Mary Katherine’s and not Bonnie Blair’s.  YHC agreed and appreciated Sweetwater’s dedicated stance on the matter so we called them SMK’s.  Point Break and Noonan were consistently at or near the front all morning long.  Sign those guys up for some of these P200 or BRR relay teams.  Yard Tool…does that guy take a day off?  He is a machine quickly becoming a pillar of the SOB community.  Speaking of pillars, Midriff somehow crushes his workout while also encouraging and bringing others along.  Teddy is the silent assassin and getting in top-notch honeymoon shape.  Look out future Mrs. Teddy.


  • Blood Drive 10/29 at Matthews Town Hall.  See Mighty Mite if you need the link to make an appointment.
  • Christ’s Closet event was a success giving away lots of furniture and clothes.  Still need men’s and children’s clothes specifically.  Reach out to Chopper if you have any to donate.
  • Beer Mile 10/15 at South Charlotte Middle School
  • A scary incident this weekend but a good outcome where a Pax in Davidson went down at a workout. Luckily Frehley’s daughter’s boyfriend Focker, who is an EMT, was working in the area and was able to resuscitate the guy.  A reminder to us all to have at least 1 cell phone on us and hopefully have some Pax that are CPR certified.

Where’s the asylum flag….so sad





One lap around pet smart lot the circled up for so good Ole ssh, runners stretch and some Demascus calf stretching.

The Thang

Mini amrap, 4 corner style, 10 speed skatersleft of pet smart, 20 dips In front of hickory tavern, 10 merkin I front of Brooklyn Pizza, and 15 donkey kicks right side of pet smart.

Starfish time in the pet smart lot. 1 burped in the middle increasing by one every time we came back to the middle.  40 lbcs, 10 big boys, 10 hand release marking, and 15 heels to heaven.

Last we ran from curb to crb of the pet smart lot with 5 lunges in the middle 15 derkins at each curb, then changed it up with Bobby hurley is the middle next round, finally finished with one more trip to the curb with Bobby hurley in the middle and lbc at each curb.


Welcome FNG rainman he did more than hold his own out there this morning, nice work sir


Bible study at “the church swimmers attends” Tuesday nights childcare provided get with swimmers for details


Afternoon delight starting back up at dogwood Park 30 min workout on Fridays, I think

Shout out to F3 guys that crushed it at christ closet, a lot of good done this weekend, way to go guys.


Keep chainsaws niece in your prayers







Everyone will know you are my disciples by the way you love

Good news! God has provided plenty of clothes, nice furnishings, books, and toys for every needy family in North and South Carolina. The challenge? His provisions are sitting unused in other people’s closets, basements, garages, attics, and storage units.

With Christ’s Closet, the men of F3 and other volunteers receive God’s provisions from donors and give them away with love in the name of Jesus. Simple. Yet that act of love is stunning — and sometimes life changing — to those that receive. The needy are not used to being served. They find it hard to believe they can receive without cost: no money, no paperwork, no application. No judgment. Just love.

This weekend, Christ’s Closet and 50+ men of F3 (Waxhaw, South Charlotte, Metro, and SOB) and elsewhere showed up in love. The task seemed impossible. Yet, partnering with the men of Elizabeth Missionary Baptist Church in Monroe, they gave away most of a football field worth of furniture and 150 bins of clothes, toys, books, and bedding. Ask them about it. The stories of love, fellowship, service, need, and joy are legion. The men of F3 and their families gave freely in the name of Jesus in parking lots. They prayed, hugged, and chatted with the needy. They delivered furniture to their homes.

I am so honored and privileged to serve with them in God’s name. Count your blessings. You have many to call such men friends. No one, I repeat, no-one, can accomplish what the men of F3 can when they come together.

The world is changed already because of them. And they are just getting started.


Jump in the Line (Shake Senora)


Orange Whip, Baracus, Picasso, Mile High, Cold Cuts Horsehead


What’s this?  A backblast?  No I didn’t move to Waxhaw (although I hear they throw a mean kegger).  Cheese Curd made me do it, and he wasn’t even there.

6 for an on-campus adventure this morning.   Bit lame on the disclaim, but we headed off anyways.


  • Playground circuit on the Beetlejuice astroturf. That observation by Orange Whip dictated most of the early chatter, as we quoted that fantastic movie throughout the rest of the workout.
    • Bench decline merkins X 25
    • Pullups X 10
    • Weird thing on the swing X 20
    • Run a lap around parking lot
    • Repeat the whole thing X3
  • 11s on the big hill – jump squats and shoulder taps
  • 3 man grinders across the parking lot with Kettlebells on one end. Various exercises
  • 2MOM


  • TCLaps to Cheese Curd for the BB inspiration.
  • It’s been so long since I’ve written one of these things, I’m not even sure what goes next.
  • BA is on a frisbee break. It’s not you, it’s him.  He’s working on a mission to get all of the A51 old guys back to Friday boot camps, but don’t tell anyone yet.
  • We did do a tower buzz of the new covered drop off area. That’s some bright lighting and frankly, you guys all look better in the dark.
  • I continue to fail at pull ups. Went with LBJUs.
  • Kevlar hanging on like the last in-color Andy Griffith episodes right before they went to Mayberry RFD.
  • Come out to Calvary Church tomorrow where we launch from the best AO in South Charlotte and immediately run off campus while Voodoo works out with 2 guys and 300 kettlebells.
  • Wear a mask, or don’t, and get your vaccine, or don’t, and make sure to get your booster shot if you do, or don’t.
  • Whatever you do, don’t wait.
  • Somebody should do something about everything.


your friend and advisor,



Stairs, Bears and Ramps

11 Pax eventually showed up, shovel flag was planted and an on-the-go disclaimer was given (rather poorly). Nothing but salty vets and a pregnant woman…wait, that was Rousey.

Brief jog to the parking deck. The normal Centurion crew reminded me that there is a side walk with a pedestrian light. Sorry boys, I almost refused it twice, safety first! Busy busy today!

Warm Up
SSH and IW …now we are warm!

The Thang
Deconstructed Burpees on the deck. Each level we did one part of a burpee and then did a few at the top:
20 Squats
20 Bunny hops
20 Merkins
20 Jump squats
10 Full burpees

Head down stairs back to the deck again for some 2,4,8
Run a ramp and perform Merkins, Squats, LBC. Back pedal down 1 ramp and Monkey Humpers the run up to the next ramp…to the top. Start with 2,4,8 and end with 10,20,30.. I promise it made sense
2,4,6,8,10 Merkins
4,8,12,16,20 Squats
8,16,24,32,40 LBC
10 monkey humpers

Decline plank to wait for the 6 (even Semi Gloss did them). Head down the stairs, meet in-between 2 set of stairs

Run up the stairs and 5 burpees- run back down
Bunny hop each stair to the top and 5 burpees- run back down
Dbl stair hop to the top and 5 burpees – run back down

Regroup with some abs to get a breather

Back to Stairs
Bear crawl to the the top
Crawl bear or bear crawl down

More abs to enjoy the mumble chatter after that. Run to benches

20 Dips
10 Incline merkins
10 Decline merkins

Run back to the parking lot (tons of traffic) Used the lights, but took the longer way home. Completed another 4 MOM (minutes of marry) and DONE!

-Free Beer tonight 4-6 – 6025 New Town Rd. Some labor may be required
– Metro is hosting a Trail run. I will find details if you can, hit me up
-Blood donation see Mighty Mite
-Q’s wanted- Sign up or someone may sign you up

Ye Olde Mole Skinny
– Thank you for the opportunity to lead- Snow Flake and Preschool.  Besides the issue with Hoover, I would say you both rebounded nicely.  Keep asking me, I do love this site
– Not the biggest parking deck, but tons of options
– Sorry to Sable- no Centurion mile. I did consider, but didn’t want to smoke myself before the Q
– We divided the stair work to give everyone some space. So 5-6 guys were separated for some of the workout. Not sure if the chatter was lively like it was in our group
-I gave you the option to do Crawl bear or backwards bear crawl. As I said, this is perfect for 4 levels. Up was easy, down sucked.

-I always recycle parts of my workouts because I like them.  However, always tweaking parts and this seemed to work.  I bailed on IPC this week, but feel like I made up for it today.  A little bit.

-speaking of you almost had cinderblocks today, I just did not want to pull them out…next time

-why did we do 2,4,8’s this AM and not 2,4,6?  I never even thought of it until I wrote this BB.  Strange, but your Abs will thank you

-Everyone knew where Rousey was. He was the pregnant lady for the morning. I complain a lot and have been known to make noises while running, but I think you took it up a level. I checked in at the end
-Merkin and Burpee heavy today, sorry. Just when I complained about IPC, we probably had close to as many Merkins and burpees.
-I honestly did not hear much mumble chatter, feel free to add comments. Too much in my head thinking about the next thing
– Good catching up with many guys I don’t normally see, but when OG Semi Gloss rolled up, I was smitten. Bad boy hair hair flowing, skipping IW…its just an attitude!
-Talking to Preschool, Sabel and Waffle House about rucking and stuff. If anyone has interest, just hit me up and we will get you set up for a donut ruck or SACS workout. We can adjust the weight to get you comfortable.

No Upper Body Hump Day

Warm Up – Mosey from COT to Globe by the High School.  Stretches, Imperial Walkers.

The Thang – Mosey down driveway on the side of school, stopping at every light for 10 Bobby Hurley’s, down to the end of the parking lot.  Mosey to benches at Middle School cafeteria.  10 big boys, 40 American Hammers, lap around track.  20 step ups, lap around track.  another exercise (leg or ab), lap around track, 50 lbc’s.  Mosey to Middle School entrance.  40 step ups.  10 big boys, 40 american hammers, grab wall and 50 air presses.  Mosey to globe.  Back down driveway, stopping at every light for 10 low slow squats all the way back to COT. 100 toe taps at curb.  Run to opposite end of parking lot, 20 Mary Catherine, run back, 20 mary catherines, back to COT, flutters until time.

Moleskin – When Premature asked me to Q, I let him know I’m happy to, but because of a partial tear in my arm, I’m under Dr.’s orders for no upper body until the new year.  He was cool with it.  So we did what I could (not that I do it well), but running – 2.7 miles, leg and ab work.

Thanks to the 4 other guys for showing up.

Announcements – Christ Closet on Friday 4-7, Saturday 6:30am-3pm, serve whatever time you can give, 2.0’s and M’s welcome, see Group me for details.

One Star took us Out.

The mumblechatter was electric!

Five PAX headed to The Body Shop for a blessed break in the weather, doing some gloomy work before work.


Mosey up the main road

  • Imperial Walker
  • Moroccan Night Club
  • Floyd Mayweather
  • Mountain climber

Mosey to the back of the school and grab a rock for…


Ladder of exercises:

  • 10 curls, then run a little up the parking lot
  • Squats 5x, Run back to start, 10 curls
  • Run, 5x squats, run father for 5x Superman, back to start for curls
  • Repeat exercises, run farther to 5x heels to heaven, back to start for curls
  • Repeat, run farther and do 5x Mike Tysons, return to start

Repeat for 10x switching curls for tricep extensions, 15x with curls and then do one full set of 20x that begins with 20x triceps and 20x curls

Return to COT for American Hammers.


No Q-jack this week and YHC kept control of the garage, though there was pre-refusal at the idea of going up to 25x Mike Tysons. The Panthers play tonight but the closest the conversation came to that was the upcoming App State game — and not a single PAX in attendance has any ties to App.

At some point early on the conversation went to electric vehicles. It became evident that none of the PAX present are ASE-certified mechanics or skilled electrical engineers, but it was agreed by all that fast, powerful cars are fun. One has a new Tesla which he is enjoying — though apparently his father is trying to guilt him into letting him have it — and one is now on the (expectedly long) waiting list for a Rivian SUV.

Kudos to McGee for making it out after IPC Week 3 and The Wobble. It’s good to see J-Woww making the trip up north for the second week in a row and we’re all excited for the day he rolls up with fart sounds for a horn. Great actors can cry on cue, Noonan can sweat on cue. As in, two minutes into a workout. And One Star was busting through curls like an SEC lineman bowling over an Ivy League D-line. He might have experience on one side of that.


  • Commitment is closed this Saturday for the Christ Closet giveaway
  • Go to the Christ’s Closet event in Monroe or volunteer Friday — it will be awesome
  • Waxhaw cookout on Sunday, October 2 4-6:30 PM at Five Stones
  • SOB Blood drive on October 29 in Matthews