Author Archive BillyGoat

5 years of F3 goes quick

One pre-runner (Lex) was out doing his thing when YHC arrived to prepare for the Q.  Having received a text from a HC that he wouldn’t be attending (Mary Kay) a new game plan was needed due to making accommodations for said HC.  Having time to reflect on the past 5 years I have realized the growth I have made both in fitness (tough to tell right now) and in community thanks to F3.  It’s been a while since I have Qd so as the PAX gathered and it was time to give a disclaimer a terrible one was given… but we were off.


Mosey down the hill a couple parking lots from launch and warmup in cadence – 9 SSHs, 9 Low not-so-slow Squats, 9 ‘Merkins, 9 Mountain Climbers, 9 Imperial Walkers… a very astute War Eagle asked if the count was 9 because of Wake Forest’s current CFP rankings… that would be a resounding YES.  Have to get it in while I can.

Mosey over to Sabor parking lot for a sequence of over-the-wall run to curb and 10 Carolina Dry Docks… 5 times.

Mosey back to launch to drop Lex off so he could get to his Q at DaVinci – thanks for the support as always Lex.

Mosey again down to the rock pile by Lock Ness for a lifting rock – one stop on the way for some LBCs.  Carry lifting to side lot by Campbells – War Eagle took YHC at his word to pick a lifting rock – OUCH!  2 different ladders of exercise with a run to the wall and back.
1 – curl/press/triceps all in one rep 10 times, then 20, then 30
2 – squats and lunges were next – 10, 20, 30 – at first YHC called each leg on lunges and quickly realized that was aggressive and dialed that back

Mosey over to the fountain in front of Campbells for 10 dips, run up Bagpipe Hill to bridge, and 50 LBCs – 3 times

Mosey back to rocks and carry them back to rock pile to put rocks back.  Mosey back to launch for some around the horn Mary – Loogie with Chippycross, Tolkein with Makhtar N’Diayes, War Eagle with JLos, MicCheck with hip taps, and YHC with Freddy Mercurys.  YHC tried to call the workout but Nantan corrected me that there were 30 seconds left… so we did dying cockroaches until time.


Announcements – Holiday Party Nov 19th at Olde Meck, Escobar’s clothes drive, Impact Local 5k

105, 210, 420, 42

As YHC drove into Stonehenge territory to make sure I had the workout mapped out properly I passed 2 PAX pre-running… kudos to Lex and Kirby.  Yep, everything is good to go and back to launch I went.  As we gathered, MaryKay drove up to confirm where we were going and we would see him there, even though his knee is messed up he still got work in this morning.  Disclaimer was given and we went towards the bullring (briefly the wrong way… oops).


Warmup along the way – 15 SSHs in cadence, 15 IWs in cadence, 10 Mountain Climbers in cadence


We arrived at the bullring and instructions would be given… simple workouts are sometimes the best and quite challenging… we would be doing 4 laps

Lap 1 – at each speedbump merkins – 5/10/15/20/25/30 for a total of 105

Lap 2 – at each speedbump squats – 10/20/30/40/50/60 for a total of 210

Lap 3 – at each speedbump LBCs – 20/40/60/80/100/120 for a total of 420

Lap 4 – at each speedbump burpees – 2/4/6/8/10/12 for a total of 42


With some time to spare we began to head back to launch stopped in a parking lot for 1 minute plank.  Stopped at Stone Mountain Grill to grab some wall – each PAX would count off 15 arm raises down the line for total of 120, then back of the wall for each PAX 10 count with arms straight out.  Mosey back to launch for around the horn Mary (Freddie, Heels to Heaven, Hammers, High Flutter, ankle taps, and one other I can’t remember)… YHC was gonna call it with 30 seconds to go and Airwolf stepped up to call one more – GREAT WORK Airwolf (Frog kicks)!


Awesome work by all the PAX on a very humid morning!


Announcements – F3 5k/10k next weekend signup please.  Even if you can’t run please consider making a donation.  Proceeds going to support local foodbanks in this time of need

It’s Time To Get Uncomfortable

After being on quarantine hiatus from F3 workouts YHC realized it was time to get out of the routine I created for myself of solo running/workouts and get back out in the gloom with fellow PAX (at a socially safe distance of course).  Not knowing how many PAX would show I set out some extra coupons just in case but alas they were not needed… oh well.  YHC got a 2.5 mile pre-run in before the main event.  As PAX began to pull in it felt more like normal which was a good thing.  It was launch time, some verbal HCs were nowhere to be found (you know who you are), a disclaimer about safety was given and off we went…

The Thang

Mosey down the hill to parking lot next to Lock Ness for warmup – 15 SSHs; 10 IWs; 10 merkins.  In the middle of warmup a car pulled up, honked and threw some fliers out the window for us (1 for each of us which was thoughtful)… out of pure curiosity YHC ran over after warm up to see what they said – It was something about Jeffrey Epstein “truth”… Thanks for the PSA random car!

After the completely random distraction off we went again… mosey to the rock pile for lifting rock selection.  Overhead walk the coupon to the Campbell’s Snack lot (I agree Cul-de-sac it should be Lance!).  Each PAX in their own parking spot as to be socially distant and we got to work.
First Round – 20 reps of curls, overhead press, and tri-extensions; run to wall and back 3 times
Second Round – 20 reps of squats, lunges, and 10 reps 3 count bunny hop into CDD; run to wall and back 3 times
Mosey over to Bagpipe hill (leaving lifting rock behind) – at the bottom 10 merkins, run to bridge 40 LBCs – 3 times
Mosey to frontdoor of Campbell’s building for some dips and then mosey back to our lifting rocks
Third Round – 10 reps of curls, overhead press, and tri-extensions; run to wall and back 3 times
Fourth Round – 10 reps of squats, lunges, and 5 reps 3 count bunny hops into CDD; run to wall and back 2 times (as time was fading needed to get back to launch)

Overhead carry the lifting rocks back to rock pile and mosey back to launch, stopping to read the Epstein “literature” again.  With 5 minutes to spare we arrived back at launch to find Airwolf (sorry we missed you at launch but see you next week!).  Closed with a Mary around the horn – Freddie Mercury, Heels to Heaven, J-Lo, Flutters, and Chippycross.


Kudos to Cul-de-sac and Lex Luthor taking over site Q from Wild Turkey and Nard Dog (t-claps to those 2 for their service)… Stonehenge will need Qs so please sign up.


In an effort to get out of my comfort zone YHC did the take-out – my request is, that as F3’s calling for male leadership in the community, we all start to get out of our comfort zones – the status quo isn’t leading…. we all need to listen, not to have a response, but to hear each other and those in our communities.  Whether we agree with it, we believe it, or we like it there are people in our community who are hurting… we need to start hearing them.


It’s Preseason

3 showed for the pre-run Swine Flu, War Eagle, and YHC. As we were getting back to launch up pulls a car asking if this was F3… we were joined by an out-of-town brother Bag Boy (hails from Hartsville, SC).

As the rest of the PAX started to join I knew it was gonna be a group ready to put in some work… good because it’s preseason and that means hills! Disclaimer given and we were off

Mosey to warmup by Jersey Mikes: 15 SSHs, 15 IWs, 15 Mountain Climbers, 10 each arm circles/seal claps/overhead claps

The Thang

Mosey to back loading area and stop at first speedbump. Instructions given – at each speedbump 10 merkins, climb up and over the hill, 20 LBCs on sidewalk, come back down hill to same speedbump for 10 more merkins, then lunge walk or bear crawl to next speedbump. Repeat for all 6 speedbumps. (This sounded challenging in my head and it ended up being worse – kudos to Bag Boy and Morning After for crushing this one). Mary it up and wait for the 6

Mosey across parking lot to the fountain while stopping for some Mary along the way. At the fountain partner up for 100 durkins and 200 dips combined – 1 PAX runs around both buildings the other PAX does exercises.

Mosey back to launch stopping along the way again for some Mary. Arriving back at launch YHC had to cut out 5 minutes early, many thanks to War Eagle for taking over. Balls to the Wall on Regal Cinema was the exercise of choice (from what I am told Mic Check counts SLOW!).


Great work out there by all PAX as this Q put me out of commission for a day… OUCH! Bag Boy it was great to meet you, thanks for joining us.

Announcements – no clue… I wasn’t there.

Amazon’s Showroom

I don’t get down to DaVinci often but always a good crew, I had to remind Deep Dish he infact knew where it was despite his claim “I had to ask my wife where Blakeney was”. As the PAX gather I let them know we would not be traveling very far but we would be running quite a way. A terrible disclaimer was given and we were off… great to see Paper Clip setting a STRONG pace early (I had to call out where to turn next because he was so far ahead).

Mosey around the outside of the Best Buy shopping center parking lot (“a lap” going forward) back to PetsMart for some warm up:

15 SSHs (felt death stares already for the long mosey – it would only get worse), 15 IWs, 15 Mountain Climbers, 10/10/10 arm circles/seal claps/overhead claps

Short mosey over to YHC’s truck to find a “choose your own adventure” on a lamp post and rocks in the bed. 4 rounds as follows (do in any order, at your own pace):

Round 1 – 10 burpees, 20 merkins, 25 American Hammers, 20 Carolina Dry Docks, 20 squats, 2 laps

Round 2 – 10 burpees, 20 wide-arm merkins, 10 pistol cruches (each leg), 20 shoulder press (w/ rock), 20 Sister Mary Cathrines, 2 laps

Round 3 – 10 burpees, 20 diamond merkins, 20 WWII situps, 20 tri-extensions (w/ rock), 10 single leg dead lifts (each leg), 2 laps

Round 4 – 10 burpees, 20 hand-release merkins, 25 LBCs, 20 curls (w/ rock), 20 jump squats, 2 laps

with the warm-up lap, completing all 4 rounds (with a proper lap) would be ~3.8 miles plus exercises… Excellent work by all PAX as each man pushed themselves hard but tclaps to Ocho Cinco – he completed 5 rounds!!!!

Announcements –
signup for the pool party after Crane Relay

Pirate Captain

17 men gathered in the gloom of Charlotte Latin. As per usual YHC had no watch so a time check was requested, 1 FNG was present and it was almost time so the disclaimer was started… YHC made a fatal flaw/slip of the tongue as I claimed responsibility for all PAX safety/welfare… oops… and with that we were off.

Mosey up to field turf for a warmup: 15 SSHs, 15 IWs, 10 merkins, 10 arm circles/10 sealclaps/10 overhead claps.
The Thang

Mosey up to the covered patio by the field house and partner up:

1 partner would run to bridge and back, other partner would do exercise getting to a total of 100 jumpups and 100 derkins.

After all PAX were in we gathered at the round about for 1 round of Mary (10 Freddy Mercury).

Mosey back down the hill and hung a right over to new parking lots behind field turf field. PAX lined up abreast at first island – bearcrawl to next island w/ 10 hand release merkins; then lunge walk back for 10 supermans (3 rounds). plank and wait for the 6. Next round, same setup – crabwalk to next island w/ 10 merkins; then broadjump back for 20 LBCs (3 rounds). plank and wait for the 6.

Mosey back down the hill to the brick bridge and grab some wall… 2 rounds – 1st w/ 30 presses in cadence, 2nd w/ 20 presses in cadence. Next we would each grab a lifting rock for a set of 15 curls, 15 presses and 15 triceps extensions – given the disparity of rocks chosen we would rotate one to the left for another set then again. Mosey back to launch for some Mary.


The realization of a potential mutiny was early this morning… at the 1st station audible groans abound at the number of reps and the distance of the run. At the 2nd station a small mutiny was upon me with a quote of “when 2 or 3 guys ‘modify’ it’s no big deal but when it’s 5, that’s a mutiny”… nevertheless I was undeterred and we held it together. Thankfully I was not deposed as Q and all the PAX put in great effort, heck even the ‘mutineers’ banged out the reps while just running long laps around the lot instead of bearcrawls and crabwalks.


Welcome FNG Limey!

a certain unsanctioned mile we won’t discuss is coming up in June (7th I think)

COTS needs volunteers – 1st Sunday of every month. talk to Strawberry

Why are we in the deck?

6 men showed at 5:10 for a pre-run around Stonecrest

As the PAX gathered (15 total for the main event) there was the usual friendly banter, the time was growing near so the disclaimer was given a little early as to not waste time – YHC mentioned we would be crossing Rea Rd and I realized I may have “angered” some… but off we went at 5:30 anyway.

Mosey over to parking lot in front of Harris Teeter for warmup – 15 SSHs, 15 IWs, 15 Mountain climbers, 10 arm circles/10 seal claps/10 overhead claps.

The Thang

Mosey across Rea Rd to Brown Bag parking deck:
line up abreast one wall. PAX would bear crawl to opposite wall (width of deck) and do 10 hand release merkins; then lungewalk back and do 10 supermans (3 times)
line up abreast on the wall heading length of the deck. PAX would do 10 Carolina Dry Docks run up the far stairs and to the far wall of above deck for 10 donkey kicks then return to start (3 times)
line up abreast on 1st wall. PAX would crabwalk to opposite wall and do 10 LBCs; then broadjump back and do 10 merkins (3 times)

Mosey back across Red Rd to Stonecrest to the hill in front of Regal Cinema. Stopped for some called Mary along the way. Partner up – 1 partner run up the hill and back while the other does called exercise (hand release merkins/supermans/LBCs).

Given the PAX were crushing it and we had another 7 minutes to spare we tried to get in a long lap around Stonecrest stopping at each speedbump for 10 jump squats

Given the great temps and pleasant weather the PAX were none to pleased to be cooped up in a parking deck – I will take it under advisement for next time – ha, who I am kidding no I won’t. Another point of order was raised to YHC with the ambitious call of heading around Stonecrest for a long lap with only 7 minutes left. This proved to correct and I should have heeded the warning… oh well, we got 2 minutes of extra credit… you’re welcome.

All PAX put in great effort and pushed themselves this morning. Strange Brew has a very fast broadjump technique and YHC copied that one, thanks. Madame raised the question “are we supposed to be doing merkins or whatever those are?” It’s always nice to have your form checked so you can get in the proper work, thanks Madame.


Olaf on Q next week, please come on out for his 1st Q as the new Rebel Yell site Q

Lucky #7

While waiting in the rain for the rest of the PAX, YHC made the call to go to the parking deck for the backup plan. At some point it has to stop raining in Charlotte, right? 6 PAX gathered in the deck to get to work.

Quick disclaimer given and a warm-up loop around the parking deck ensued, circled up for some warm-up:
15 SSH, 15 low slow squats, 15 mountain climbers

The Thang

1st 7s – bear crawl width of deck and do merkins, lungewalk back and do jump squats

2nd 7s – forward run the length of the garage and do heels to heaven, backwards run back and do Carolina dry dock

3rd 7s – start at far end of garage and run up stairs to landing for burpees, run back for LBCs

circle up for round of Mary called by each PAX (15 count each) – Freddie Mercury, Heels to Heaven, Alabama Elbows, JLo, Chippy Cross, Protractor

circle up for Ring of Fire (aka Abe Froman) – 137 merkins done by 6 PAX strong effort by all, especially to Long Haul for the win

one last minute of plank to end the workout

Yep… off to the parking deck we went

With the Crane Relay and remnants of Willa raining down on us YHC sat in the Waverly parking lot at 5:10 coming up with back blast titles – One is the Loneliest Number, All by Myself, Me Myself and I – but alas 4 other cars pull in. All PAX jump out of their cars with 1 minute to spare and “Disclaimer given” was announced… we were off for the parking deck.

The Thang
Mosey to the deck and straight up the stairs to level 2 (some paid boot camp had already commandeered level 1)

Circle up and Warm Up – 15 SSH, 15 Imperial Walkers, 15 Mountain Climbers, 10 count Abe Vigoda (all in cadence)

4 Corners around the 2nd level – corner 1 = merkins, corner 2 = squats, corner 3 = CDDs, corner 4 = jump squats
1st lap 5 reps each, 2nd lap 10 reps each, 3rd lap 15 reps each, 4th lap 20 reps each

Circle up for round of Mary (each PAX called one) – LBCs, American Hammers, Heels to Heaven, Dollies, Chippy Cross, Freddie Mercury (all in cadence)

People’s Chair w/ 50 air presses in cadence


Start at top of ramp on level 2 run down ramp 1 burpee, backward run up ramp 2 burpees, down ramp 3 burpees, backward up ramp 4 burpees, etc until 10 burpees

Take stairs to top stopping at each level for exercise (1st 10 merkins, 2nd 10 squats, 3rd 10 CDDs)

Mosey back down to level 2. Circle up for Ring of Fire (aka Abe Froman)… 113 merkins completed with Astro and Job facing off in father/son duel (Job was a good son and yielded to pops)

Run ramps up to top level and take stairs down to level 1 for COT


Stay safe all Crane Relay participants
Stonehenge converging w/ DaVinci tomorrow (6:30 @ Chic-fil-A Blakeney)



Why did I call that?

YHC had the privilege to Q daVinci due to an IOU (not of my own) transfer multiple times and since “IOUs are even better than money” it was cashed in.  Before the PAX gathered I disclosed to Bucky that I would be using a couple exercises I picked up from my post at #F3Chicago.   The PAX were all gathered (or so we thought), disclaimer given, and we were off.

As we moseyed to the Best Buy parking lot Fredo made a last minute arrival.  Circled up for warmups:
15 side straddle hops; 15 imperial walkers; keeping arms up for all 4 – 15 forward Abe Vigoda, 15 seal claps, 15 reverse Abe’s, 15 overhead claps (Chicago shoutout here); 15 mountain climber

The Thang

Mosey to guardrail at far end of parking lot – 20dips and 10 derkins
Mosey across Rea Rd to stairs by the yoga studio – up left flight of stairs, 20 LBCs, down right flight of stairs, 10 jump squats (5 laps)
Mosey around buildings to the fountains at front – 10 stepups each leg, 10 incline merkins
Mosey across Audrey Kell to parking lot – AMRAP for 25 minutes in triangle parking lot:
* bear crawl to each island (4) on right, 10 merkins at each island
* every 2 parking spots 10 squats
* lunge walk to each island (4) back to start, 10 CDDs at each island
increase reps by 10 each lap completed
***SHOUT OUT to Transporter for finishing 3 full laps, strong work by all the other PAXs as well and even more credit for not committing bodily harm to YHC for calling such a thing

with 10 minutes to go circle up for Ring of Fire (now named the Abe Froman – Chicago shoutout)…
all PAX get in plank position, each PAX is successive order does 1 merkin (counting off in increasing fashion) around the circle, all PAX must hold plank as it goes around.  Last man standing ‘competition’ and how many merkins collectively the group can get.  When you drop you do burpees (# of PAX left).  *** SHOUT OUT to Mic Check for winning and a total of 224 merkins done



back story to me getting the Q was a Q swap between Mary Kay and Teddy (then co-site Q guilt)… well Teddy had to back out because of a ‘procedure’.  That ‘procedure’ was divulged as the workout progressed… I am confident in say that, during the AMRAP portion of the workout,t there was more snip/peas/testicle chatter than during any other F3 workout ever.  I take full blame in not remembering any specific quotes due to my procrastination of getting the backblast out but some were gems (please post in comments if PAX remember)