Monthly Archive October 2021

Check Your Splits

Couch to 5K training took another step forward today at the Maul.  8 PAX for 1.5 mile pre-run and 14 enjoyed the addition of interval training to a bootcamp.

Warm-Up: Disclaimer given and circle up for 20 SSH, 15 IW, 10 merkins, 20 MCs, and 10 low/slow squats, all IC.

Thang: YHC tracked 400 meters or ~.25 miles on the watch.  PAX were instructed to run their 5K pace which of course was rejected in favor of faster! 3 intervals with ~2 minutes of Mary recovery in between.  Great to see guys give it their all and keep track of their splits to chat about later.  Rousey and Wingman had a couple strong runs and DL showed up big on the last one.

Mosey to St Matt’s with two stops for merkins IC x 10.  At the church, select a rock and form a circle.  PAX choice as we went around for rock lifting exercise mixed with called exercises from YHC to keep the heart rate up.  I can’t remember everyone’s but want to highlight two of them:

  1. Odd job calling the alternate hand merkins and then destroying everyone with his speed and endurance for it.  Awesome job!
  2. Jerry World called the partner rock twists which were a great and difficult exercise.  A definite keeper.

Put the rocks back then mosey back to almost launch.  Find the steep hill close by and AMRAP hill sprints with 10 merkins at the bottom.  Left enough time for about 3-4 rounds of Mary.

Announcements:  B-L-O-O-D D-R-I-V-E.  Seriously if you are able please give.  Sounds like we are short at this point.  Pre-Runs will continue at the Maul to keep preparing for Impact Local 5k which is….December 4!  Happy Hour next Thursday.

Don’t mess this up!

Rousey messaged me the day before and said the numbers at Bagpipe have been good, “so don’t F this up!”. Well, he had some questionable marketing so my hopes were low.

5:30am. Quick disclaimer as Wingman rolls in. Mosey around with butt kickers, high knees and side shuffles.


Warmup: (straggler Jerry’s World found us!) 10 burpees OYO, Hill Billy Walker, SSH, Goof Ball. My 45 min warmup was cut short, sorry Tag.


The Thangs:

Triple nickel. 5 Squats then wall climb and run to end of parking lot for 5 curb inclined merkins. 5 times.

Mosey, pick up metal chairs for reps of curls, over head press, and tricep extentions.

Mosey, Spiderman on railings. If you know, you know.

Mosey to parking deck and partner up. P1 starts on 100 donkey kicks, 100 squats, 100 merkins while P2 runs up the ramp and back down.

Once we finished, 10 count and then 10 burpees OYO.

Mosey and then 10 burpees OYO.

Circle around water fountain. Reps of incline merkins (Rousey through my cadence WAY off), dips, dirkins (only made it one round), and elevated LBC’s. 40 total.

Mosey and then 10 burpees OYO (40 total)

Mosey to straight away and hold plank to low plank. Count down for AYG to the end. Tag Along beat Rousey by a mile!


Moleskin: Great work this morning. Really appreciate all that showed up. Humbling experience working out with Respects and Double Respects. I’ve had some unlucky events occur in the past that came back to haunt me recently. I was almost unable to attend F3 workouts due to a revoked license. Luckily, through the help of F3, family, and God, I was able to Q on my birthday.


Announcements: Blood Drive this Friday, Holiday Party, and Impact Local. Check slack.

Old School at THE ROCK–Neighborhood Tours–Marriage counseling–General Good Times for ALL–3+ miles!

So, we started with a ten minute ‘warm up’: SSH, IW, Squats, Merkins, Karaoke, Bunny Hops, Lunges, Peter Parkers, MC, LBC
Then we mosey’d out of the site to Rea Rd and into Piper Glen on Bevington, where we made frequent stops for Mary and Merkins and Jump Squats and Burpees.
We made it back to The Rock after about 3 miles for McGee Mary (6 minutes with the goal of not letting your feet drop) in the artificial turf area with an incline experiment of Bear Crawls and Decline Merkins.
Finally, Dips and Derkins in the Hot Box and a Mosey back to the start (with Burpees and trees).
We reunited with Kettle Bellers and had these announcements:
Blood Drive Next Friday 10-2, Need More people!!
Dec 4th Impact Local Run in Ballantyne—support local charities
Possible Christmas Party?

A shovel without a flag

It’s been a brutal week. The fartsack kept me from posting Monday, Tuesday and Wednesday. Knowing I had to Q forced me out of the sack despite poor sleep (teething infant + challenging 4, 6 y/o daughters). 4 pax made it into school before the bell rang at 0530. Go time!

The Thang

  • Warmup in parking lot
  • Mosey to rock pile for lifting rock. Run with lifting rock to the basketball court, where the main event waited
  • Complete 8 sets
    • Set 1: 5 burpees, 1 lap around track
    • Set 2: 5 burpees, 10 merkins, 1 lap
    • Set 3: 5 burpees, 10 merkins, 15 curls with rock, 2 laps
    • Set 4: 5 burpees, 10 merkins, 15 curls with rock, 20 american hammers with rock, 2 laps
    • Set 5: 5 burpees, 10 merkins, 15 curls with rock, 20 american hammers, 25 bent over rows with rock, 3 laps
    • Set 6: 5 burpees, 10 merkins, 15 curls with rock, 20 american hammers with rock, 25 bent over rows with rock, 30 squats, 3 laps
    • Set 7: 5 burpees, 10 merkins, 15 curls with rock, 20 american hammers, 25 bent over rows with rock, 30 squats, 35 LBC’s, 4 laps
    • Set 8: 5 burpees, 10 merkins, 15 curls with rock, 20 american hammers with rock, 25 bent over rows with rock, 30 squats, 35 LBC’s, 40 plankjacks
  • Mosey to rock pile
  • Finish with 30 seconds of plank


  • I loved being about to catch up with Noonan as we were making laps around the track
  • Great chance to chat with a smaller group, covering a wide array of topics from high school football games to menstruation cycles
  • Rea View elementary is a great site, lots of options and plenty of ground to explore. Smuggler up next week
  • This was a productive 45 minutes, as we got 640 reps in and ran just shy of 2.5 miles
  • #truth nugget I needed this Q more this to physically get out of bed and mentally get out of a toxic fog that had settled in over the last few days. My work is still 100% virtual and it’s getting harder and harder each day to stay glued to the computer screen on endless Teams and Zoom meetings. My patience with my wife and children has been running short recently. I’ve had piss poor attitudes towards my family and work recently. I needed to be refreshed by the gloom. To see my brothers, my comrades, fellow warriors (as Rousey would say) face to face. My F3 brothers are evidence of God’s grace in my life. My days are better when I take the daily red pill and start my day in the gloom. Because these workouts distill little life lessons (sometimes even downright pointless or silly ones) that I carry into the rest of my day. I am challenged to embrace hardship head-on with courage and wisdom.
  • Das Boot showed up this morning with a shovel but no flag. Which was hilarious. And insightful. We still rally around the flag even if it’s just a shovel. We post in the mornings even when we don’t want to. We show up because we know we will get stronger, even on the days that means we’re not leading the pack or beating out everyone else during sprints.


  • Blood drive on 10/29 at Matthews YMCA
  • Waxhaw food drive still happening
  • Additional opportunities to serve at Christ’s Closet in the coming weeks
  • SOB holiday party on 11/19


If you ain’t first, you’re last!

I had the pleasure of leading the Pax at Shield this morning (Smithfield Elementary). This might be the first BB as it’s a newer site. I rolled in and found 4 men who already got in a prerun! Good thing my workout was low mileage. Quick disclaimer, but I forgot to state F3’s mission. DOH!


Warm up: mosey around track with butt kickers, high knees, and side shuffle. Circle up at bball court.


SSH, IW, Wind Mill, LSSQT, Neck Roll, Plank Jack, Peter Parker, Parker Peter, Merkin, Low Plank Hold


The Thang:


Mosey to intersection for 4 corners. Start with 5 burpees. Pick a road and run approx 100 yards. Each road had an exercise, 30 count (merkin, lunge, Carolina dry dock, squat). Run back to intersection and do 5 burpees.


Mosey to trailers for Spider Man (can explain later)


Mosey to playground. 3 sets of, 5 pull ups and 10 knee ups. (the metal bars are getting cold!)


Mosey around school. Line up. First person slaloms through yellow bar thingamajigers. Second person calls Mary for rest of pax to complete until the runner/timer gets back. Two rounds.


Mosey to straight a way. Plank. ALL YOU GOT (AYG) home! Carny and Spitball are really fast!




Great group this morning with the cooler weather. Quick chat before launch about Carny’s bad ass experience being a Marine (thank you for your service). He also mentioned that us old farts wouldn’t make it through boot camp. I was impressed they all got in a prerun, great job! Not sure if anyone noticed, but I forgot to do lunges on 4 corners. I am very fortunate to be apart of such a great group of men. Thank you all for the support and push.

Prayers for Anthony’s family. Prayers for Spit Balls family.




Impact Local 5/10K Dec 4. Anyone can do it!

F3 Holiday Party. Check slack. Show up. It’ll be a great time!

The Floater – twinkle toes

17 for The Floater here in beautiful downtown Waxhaw!

Disclosures: Don’t sue, modify, cell, cpr, suggestions modify as needed.

Mosey to church parking lot


20 side straddle hops

10 imperial walkers

10 High knees 

20 shoulder taps

10 x J los

Runners stretch

Calf stretch


The thang:

At the starting parking lot do  10 J-los. Run to other church parking lot and do 10 bomb jacks.

Rinse and repeat 3 laps.

Flutters waiting for the six

Mosey to 4 corners parking lot bottom of Kim  jung hill.

10 in and outs,

20 big boys

30 flutters

40 plank jacks

Repeato x 2

Mosey then run up KJH

Up to Main Street . Partner up:

1st partner step ups bring up the knee 10 per leg

2nd partner is jog around building and 10 j- lo’s until partner 2 gets back switch and repeato.

Mosey back towards COT





it was awesome to lead you brothers today!

Wait, I’m Q’ing?

Despite some decent marketing, Ralph apparently fart-sacked and I found myself on Q for Bagpipe this morning. I’m likely to blame anyway as I failed to hit him up and confirm he’d actually be there. Beautiful Fall morning for a workout and 12 strong so let’s get this thing started.

The Thang

Quick disclosures and off we go. Mosey down past the gas station and circle up behind the Marriott for warmup.

  • 20 SSH
  • Multiple hamstring and hip stretches, both legs
  • 20 Potato Pickers
  • 15 Windmills

Mosey across the parking lot to next set of walls for 15 jump ups and 25 dips OYO. Mosey towards Sara’s Y to another set of walls for 15 derkins and 15 incline merkins OYO. Mosey across the Y lot to railings on the ramp to the entrance. 15 overhand supine pullups on my count. 20 situps on my count. 15 underhand supine pullups on my count. 20 more situps on my count. Mosey across the parking lot and line up for 4-line suicides. Cooter2 for a 10 count and REPEATO! Mosey down to bottom of hill and parking lot by the fitness trails.  5 burpees OYO and then AYG to the top of the hill where the bridge starts. Plank up and wait for the six. Pax is getting gassed so we don’t stop and quickly mosey to the bottom of the hill and take our first right at the bottom and circle up in a large parking lot. Guess who makes an appearance? Yep Jack Webb! Some Pax clearly not familiar with this as I can see the look of confusion on their faces. I start with 1 merkin and 4 air presses and we proceed around the circle increasing by 1 merkin and 4 air presses each time until we reach 10 merkins and 40 air presses. It just happens that Rousey is last to go and leads us on a rousing final count to 40 Aribas!!! This one hurts. Never sounds like much but the reps add up and the shoulders burn. Mosey back to launch for 3 final minutes of Mary til 6:15.


Best time of year for F3 workouts in my opinion. Lots of great mumblechatter and always a great crew at Bagpipe. Great takeout by Soft Pretzel this morning as we always join forces with Swift.


Blood Drive

Holiday Party 11/19 at OMB @ 6:00

1st day of Impact 5K training tomorrow at The Maul. Pre-run starting at 0510 with 1 mile and stretching.

Roses and thorns

3/9ths and 2/12ths of 2 BRR teams joined forces to share our highs and lows of the morning.

launch from ye olde liquor house at the arboretum. Head east down 51 to Rain tree. Left and on down to wind bluff rd.

quick instruction of peaks/valleys workout with merkins at top and squats at bottom x 10. And go!

Joker and alf got 3 laps while Benny, retread and YHC did 2.25ish

anywhere between 300 and 400 exercises and 3-4 miles later we hoofed it on back to launch. At 51 we stopped to hit a fast 5k pace back on to launch.

Moleskin: YHC had some simple ideas for this morning. Hill repeats and exercises. It’s a grinder and we got some Strava segments in. There may have been some refusenik of hands touching the ground. But that’s what happens at a running workout.


blood drive next week. See Mighty Mite

look for some comz about A51 Xmas party soon.

PSA: Not all professions are the same

10 PAX meet at Timekeeper after Swift and Bagpipe to continue discussing the current read: Range by David Epstein. Not to be confused with Theo Epstein, Jeffrey Epstein or Juan Epstein.

Good read so far with good discussion each week — applications for your career, raising children, not burying yourself in one track and not getting down if you aren’t quite where you expected. This chapter contained good words on breakthrough glitter, GameBoy and the eroticism box. (Betcha wish you were there for that one, huh?)

But the most important thing learned this week is that as often as you can you should you should never refer to Tiger Rag as an architect. YHC used the term architecture and and that was to close — he’s an engineer. Apparently, there’s a difference? I’ve never seen him driving a train.  After the red in those eyes, though, YHC will consider returning to TK in a couple of months.

Go Go Gadget – Q Tips

DiCCS given and off we go
Warm Up and Stretch:
Mosey to front of Middle School
15 SSH
15 Imperial Walkers
10 Merkins
Calf Stretch
Runners pose – right foot, right hand, left foot left hand
Hamstring stretch (Jimmy Dugan)
Mosey to front of High School
The Thang:
High School Alcoves:
20 dips on benches
15 donkey kicks
15 mike tysons
X 2
Partner Up at parking lot:
EACH:  60 curls, 100 rows, 60 squats, 60 LBCs
One runs to end of lot, other exercises
Race Track Web:
7 merkins one end, 1 jump squat on the other
until 1, 7
Final Path with Stops:
run from Transporter’s Shed to COT with burpees at every other light, increment 1 each stop
Mad Dog (R), Chainsaw (RR), Deflated, Foundation, Bowser, Evil Knievel (R), Chatterbox, Ricky Bobby (R), Schneider (R), Chicken Little, Transporter, Bagpipes, Mute, Premature, Shop Dawg (R)
Large-ish group of PAX who pushed hard through the 3.5+ miles.
Enjoyed the sprint up the parking lot hill with Deflated chasing down Schneider.  It appeared Schneider held him off barely!
Two out of towners joined us – Evil Knievel and Bowser.
I apologized to Ricky Bobby afterwards since he partnered with me at the parking lot.  He had to carry the weight since I spent many times explaining the counts – hence Go Go Gadget Q Tips!  Or, apparently others don’t like 60 counts…
Ghosted collecting beans/canned goods for Second Harvest Food Bank
Christ’s Closet clothing drive work moved from tonight to two weeks out.  Talk to Transporter, Ice9
Chainsaw’s niece has positive initial news from cancer diagnosis.  Continue to pray for her and her family.  She also has a gofundme page set up.
Close out by Chastain