Author Archive DoughBoy

7 Years of Shaping Men


Today, Commitment celebrates 7 years of life with the commitment of 14 Pax to push themselves to be better men.  Seven years ago, a group of men decided Waxhaw would be a good place for F3 and to start on a Saturday.  Weddington High School was the location for these beatdowns by various Q’s until a couple of mishaps with the track and the AD went full on pain in the ass against F3.  Now days, we all meet at Nesbit Park to shape each other.  The exercise is only part of it.  The bantering, the discussions, the investment in others truly is what gets us up to work out.  F3 ruined my ability to run on a treadmill because this is no one to laugh or cuss at during the stupid workout and it seems like time on a treadmill comes to a standstill.  Thank you for the push Bottlecap to experience such a great group of men.

The Thang

Mosey to the circle, and get warm

  • 7 Side Straddle Hops
  • 7 Mountain climbers
  • 7 Side Straddle Hops
  • 7 Merkins
  • 7 Side Straddle Hops
  • 7 Potato Pickers
  • 7 Side Straddle Hop

Mosey down the path to Mill Bridge Parkway

  • 7 In and Outs while we wait for the Six
  • Alternate 7 Merkins and 7 big Boy Situps at every other driveway to the circle
  • 7 Burpees while we wait for the Six

Mosey down to the second circle

  • Alternate 7 Squats and 7 LBC’s at every other tree to the next circle
  • 7 Side Straddle Hops
  • 7 Morrocan Night Clubs

Mosey Back to the first circle

  • 7 T-Clap Merkins every other driveway
  • 7 Imperial Walkers while waiting for the six

Mosey out to Circle 3

  • Alternate 7 gas pumpers and 7 Side Straddle Hops at every driveway
  • Run back to circle 2 doing 7 bear crawls at every other driveway
  • Lieutenant Dan at Circle 1 Squat, 4 back lunges till you get to 10 and 40

Mosey back, 1 burpee at every driveway to the road

Mosey back on the road to the COT


What a blessing this morning.  Crisp air, great men, and Recalculating keeping everyone in proper form.   Recalculating left some fertilizer in Millbridge to help them grow.  We are recruiting a new Pax that saw us working out on the road today.  God always puts us where we need to be.


  • Dec 4 5K – Last Day to signup and get a T-shirt  Ballantyne Country Club
  • Holiday Gathering – Zinfandel’s back yard
  • Food Drive Lycan – Waxhaw Elementary Monday
  • Prayers For Charlie Cushing and those who struggle with Cancer.

I saw a Snake, Man


The Wednesday Dromedary spot was open and PreMature asked if I could come on up to Q.  I got to Marvin plenty early to see the mash unit setup but No Premature on site.  At the last minute, he pulls in after sleep-driving over to Cuthbertson for a non-existent workout.  It had been a while since I was on the site and it kind of brought back some memories of Weddington before the boot.  Seemed like a great day for the Serpent of Death.

The Thang

Mosey to the front of the school to warm-up

  • Side Straddle Hop X 15
  • Moroccan Night Club X 15
  • Plank Jacks X 15
  • Calf Stretch
  • Potato Pickers X 15

Mosey to the parking lot entrance for the Serpent of Death

  • At each island, we are doing squats and merkins
  • Start with two of each and increase by two at each island
  • Bear Crawl between the islands in the middle
  • FYI- there were 18 islands until all the cars game zooming in and we had to call it at 28 merkins and squats

Mosey to the steps for some calf raises while the six comes back from the end

Mosey to the loop behind the middle school

  • Four Corners around the loop
  • 25 Heels to Heaven, LBCs, Gas Pumps, and Big Boy Situp
  • Repeat Twice

Mosey to the back of the high school for some Donkey Kicks and Mike Tysons

Listen to all the complaints that we are out of time and have to run back to COT

Get there in the knick of time


I love when the PAX tells me a workout sucks.  I am used to saying it for Transporter and other Q-‘s who push us to the brink.  I love taking the PAX on the journey of how much we can fit in for 45 minutes.  No Merlot spills so we are all good.  Have an amazing week.


Blood Drive in Matthews / SOB October 29th

Mayhem Trash Pickup on Cuthbertson Road on Saturday or Sunday – Contact Mayhem to Coordinate

Christ Closet has moved out from this weekend – No Free Beer Friday this week – Now October 30th Weekend

Brian Stevenson announced that Neighborhood Watch would start at Marvin High School this Sunday at 7:30 – 2.0 and Dog friendly  – Enjoy the Fellowship while not out of breath

Deep Dish on Q on Friday for Last Call at Marvin High School


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

The Crawl

Well, you know that you planned a crazy workout when you wake up the next day and figure out that you cannot play basketball because your entire body is sore.  Seventeen men showed up even though they were warned and accepted the fact that it was going to be a tough workout with the goal of destroying myself.

The Thang

Run to the entrance of the neighborhood and back down to the circle.  Circle back for the six until everyone is at the circle

  • Side Straddle Hop X 20
  • Parker Peter X 20
  • Mountain Climbers X 20
  • Calf Stretch
  • Moroccan Night Club X 10
  • Potato Pickers X 10

Spread out around the circle for a Merkin run

Starting with me, and moving to the right, stay in plank and do a merkin every time someone runs by.  Finish the circle.

Mosey to picnic tables

  • Partner Up
  • Dips
  • Incline Merkins
  • Step ups
  • One person runs around the circle while the other does the exercise
  • Repeat 2 Times

Mosey to the street

  • Bear Crawl between each tree
  • 5 Squats at each tree
  • Repeat to the end of the road
  • Mercy was big boys at the end till the rest of the pax finished if it became too much

Mosey to the back side of the school

  • First Star Work Out
    • 2 burpees in the middle
    • 2 burpees at each cone
    • Let the complains begin
  • Second Star Workout
    • 5 Bobby Hurleys in the middle
    • 15 of whatever was on each cone

Mosey Back to COT

  • Squats X 20
  • Have a nice day

Closing: Trying to fit everything in is a challenge.  Lots of travel lately.  I head off to the west coast this week so will miss all the workouts till next Saturday.  The challenge as men is to have the right priorities when so many things tug at us.  The two to keep front and center are God and Family.  The third is the framily we get to choose.  Thanks for being Framily as a pax and pushing each of os to be better each day.  Enjoy the weekend.


Iron Pax Challenge is coming in September to Weddington Middle (Homecoming).  Regular workouts will be at Commitment.  There will be an option during the week should you desire.  Bring on the murder bunnies.  Myth Busters on Friday Morning

Mental Health Awareness 5k- Downtown Matthews – Saturday, October 2nd

Labor Day Convergence at Cuthbertson

Have a Blessed Day and May God Watch over your family this week.

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



Spartan 10K Goal

Sixteen Pax showed up to Commitment to find a Swarm Workout

The Thang

Mosey to the circle

  • Side Straddle Hop X15
  • Stretch your Arms and Back
  • Moroccan Night Club
  • Merkins X 10
  • Runner Stretch
  • Merkins X 10
  • Upward Dog
  • Merkins X10
  • Calf Stretch

Mosey to the rock pile at Kennsington Elementary and Grab a Rep Rock

  • 25 Curls, Run to the First Driveway
  • 25 Press, Run to the second Driveway
  • 25 Tri’s, Run to the third driveway
  • 25 Bench Press, Run to the fourth driveway
  • 25 Rows, Run to the fifth driveway
  • 25 Arms to heaven situps, Run to the 6th driveway
  • Repeat 3 times and 18 driveways away

Closing: Well, you know you pushed it a lot when J Woww tried to cancel your Q 45 minutes in because it was too much.  4.5 Miles, 450 Reps, lots of angry PAX.


Donate blood June 19th

Watchtower is moving to Weddington Elementary next week due to the ongoing roadwork

Pray for Premature as he works through health issues

Happy 62 Birthday for Chainsaw

Get your Physical, Colonoscopy, and Prostrate Checked


The Bear Necessity

Twenty Pax showed up to stretch themselves and glorify God through strengthening themselves as men.  Unfortunately, it has taken too long to get to the backblast so this is way late and Fusebox is going to be chewing on me at any minute.  It had been a while since people had forced some bear crawl on the PAX and the time was now to bring back the classics.

The Thang

Mosey to the front of the middle school.

  • Side Straddle Hop X20
  • Burpee
  • Imperial Walkers X20
  • Merkins X 10
  • Burpee
  • Runer Stretch
  • Merkins X 10
  • Plank Jacks X20
  • Calf Stretch

Mosey to the front of the high school

  • 40 Dips and take a lap
  • 30 Steps Ups and take a lap
  • 20 Dips and take a lap
  • 10 step ups and take a lap

Mosey to the large high school parking lot by the football field

  • 5 merkins
  • Bear Crawl the parking spot
  • Lunge Walk to the next parking spot
  • Bear Crawl to the line
  • 5 Merkins
  • Repeat till the end of the parking lot
  • Run back to the beginning
  • Fill in with some Abs
  • Repeat with squats instead of merkins

Grab a rock and run to the circle near the football fields

  • 40 Curls, run to the bottom circle, 1 Burpee
  • 30 Triceps and run to the bottom circle, 1 Burpee
  • 20 Overhead press and run to the bottom circle, 1 burpee
  • 10 squat to press and run to the bottom circle, 1 burpee

Run back to COT

Closing: When Transporter says it was a good workout, I knew I stretched the group.  I also knew this as I was huffing it hard when I gave myself a cramp.  Nothing like being to Q to push yourself in a workout.


Christ Closet folding party on the 15th after coffeteria

Asylum Going to Q-Bytes after the workout – Mental Health Month

Lots of Service Workers are struggling with the world of Covid and the aftermath


Hack A Thon

For those of you who may not know, there is a nasty bug going around that is not COVID 19 and is a wonderful stomach bug.  Bread Bowl somehow contracted this noravirus and was losing his lunch from Monday to Wednesday.  I was supposed to Q Watchtower on Tuesday but with Breadbowl being sick, Rudy and I flipped days to ensure we stayed away from the PAX with some nasty bug.  Come to find out, the virus visited one of my employees this week as well as the Chastain household this past week.  I was hoping to be able to get a good nights sleep but Swamp drew a 9:45 game last night in Rock Hill so we ended up getting home at midnight and it felt like a bad hangover when I woke up this morning, not to mention my shoulder being sore from the Covid shot.  What to do when you feel terrible and your shoulder hurts, upper body day. Six Pax showed up along with 2 WTF trainers for some tennis arm work.

The Thang

Mosey out to the tennis court parking lot – Twinkle Toes and Carbload got into a Big D contest sprinting the quarter of a mile.  The winner was tough to say as the rest of us actually moseyed.

  • Side Straddle Hop X20
  • Imperial Walkers X20
  • Plank Jacks X20
  • Maintain Climbers X 20
  • Runners Stretch

Mosey to the adjacent parking lot for an excruciating 8 trees of pain

  • Alternate 15 Mike Tysons and 15 Air Donkey Kicks
  • The shoulders are on fire by around tree six with everyone trying to bear through the pain
  • Everyone made it through but the mumble chatter was silent.

Mosey up the gravel road till be hit the rock pile by the playground.

  • Hundreds for some fun
  • 100 Curls, Squats and Triceps
  • The kicker, after 25 reps run to the playground and perform 10 supines on random piece of equipment
  • 300 Reps in total, 12 trips to the playground and 120 Supines
  • Finish with some decline plank while we wait for the six.  He couldn’t move fast enough with everyone’s shoulders burning

Grab the deck of cards and head to the pond for some Card-isides

  • Pull a card, do the exercise and run to the first tree
  • Repeat increasing the number of trees each round that you run to.
  • We got to do some side squats, diamond merkins, lunges, calf raises, backward run, bear crawl, and plank jacks
  • Twinkle was not getting a hard enough workout so he decided to add a burpee at each tree.
  • Finish with a full lap around the pond
  • Head back to COT – 3.3 miles in total for the journey

Closing: Each morning that I wake up for a work out, I read a chapter of the bible.  It is a great way to start the day, learning, gaining wisdom and lets face it, we all are sitting for 10 minutes before we go to a workout.  This morning was Proverbs 8, We get to be daily in his delight, rejoicing before him. Each day, we end with a prayer, rejoicing the workout is over but also rejoicing in the gift we have been given.  Go forth, lead, be the light, and we all try to be better each day.  I appreciate the PAX and miss the friendships when having to sit at home.  Thank you for always being there to sharpen each other.



WTF this next Saturday, May 1.

Convergence at Black Hawk for the sane who are not participating.

Hey Jack A$$

The request to Q any site always comes with the challenge of finding something new to make the workout unique and painful.  This week, I felt that revisiting Jack Web would make for a great adventure.  11 PAX showed up for the fun.

The Thang

Mosey out and back to the circle in from of the stadium

  • Side Straddle Hop X20
  • Imperial Walkers X20
  • Calf Stretch
  • Merkins X20
  • Can Opener Stretch

Mosey to the beginning of the road for a run Web

  • Run to the First light and back, 4 squats
  • Repeat till 7 lights and 28 squats
  • Take a break for an Ab Web – 1 V-Up and 4 LBC’s – Repeat through 5 V-Ups and 20 LBC’s
  • Run to light 8 and back for 32 squats
  • Complete the rest of the Ab Web
  • Run to Light 9 and 36 squats
  • Run to Light 10 and finish with 40 squats

Mosey to COT

  • Jack Ass Web
    • 1 Jumping Jack, 4 Sumo Squat Calf Raises
    • Repeat till 8 Jumping Jacks and 32 Sumo Squat Calf Raises

At the end, 3.0 Miles, lots of squats and some tough abs

  • Welcome Greg Fadale – MySpace
  • Rooster this Saturday in Rock Hill – 6 miles per person in 1 mile increments

By By Miss American Pie

Well, you realize that when you volunteer to queue for Clean Slate, you better have plenty of gas.  Twenty minutes into the drive, I had to stop and pull a Rudy.  Normally this happens during a workout but not when you are prepping to run clean slate.  Fortunately, Catfish has said he will be mailing out gas cards for the drive.

The Thang

Mosey out and back to the circle in from of the stadium

  • Low Slow Squats X20
  • Mountain Climbers X20
  • Calf Stretch
  • Imperial Walkers X20

Mosey to the pie-shaped piece of the parking lot for some American Pie

  • Alternate 10X SSH and 10X Plank Jacks at each island winding all the way through the pie-shaped asphalt
  • Hip Thrusters While you Wait

Mosey to the second piece of pie marking lot

  • Alternate 10X Inclined MErkins and 10X Decline Merkins as you wind through the second piece of pie

Mosey to the center of the Tennis Courts

  • At each corner and intersection 10X Squats,
  • Return the center of the box after each set for 2X Bobby Hurley
  • Finish with some Big Boys while we wait

Mosey to the bus lot

  • Bear Crawl to Each Bus, 1X Merking at each Bus, Finish 16 buses in length
  • Four Corners of LBCs, Bicycles, Big Boy Situps, and HEals to HEaven
  • 2 ROunds of 10 at each corner

Run back to the start

At the end, 4.0 Miles, my fair share of pie, and we got to welcome two new FNG’s to the PAX.  Welcome Matt Helms as ReDistrict and Jim Bower  as DrainO


  • Blood Drive Today – If you missed today, look for an opportunity at SOB – aiming for 10000 pints of blood
  • CSUP February 6th
  • Future Beer Mile Run
  • Rooster in March – 5 guys sharing a Marathon