Author Archive DoughBoy

Man: People Really Must Love the Back Blast

The commitment to run a workout and torture my fellow PAX is an easy decision.  The hard part is finding time in the evenings to document said event in between all the day trading and trying to keep up with the 96000 posts in the Playhouse.  I find a lot of joy in running us all around but man, after a long day of telling people what to do at work, sitting here typing up a two-day old workout is like looking at the stale donut in the box.  Is it worth it? I hope so and for those of you reading this, you are likely enjoying the diatribe of the day.

The Thang

Mosey to front of the school

  • SSH X20
  • Imperial Walker X 20
  • Low Slow Squats X20
  • Merkins X 5
  • Merkins Left Hand Front X5
  • Merkins Right Hand Front X5
  • Diamond Merkins X5
  • Wide Arm Merkins X 5
  • Runners Stretch

Mosey to the walkway and add a little bear crawl in for a good gesture along the way to the back of the school

  • 20, 15, 10 of Decline Merkins, Dips, and Stepsups
  • Run around the corner for 5 Tysons in between each round

Run to the start of the path

Alternate 5 squats and 2 burpees at each light to the end of the trail

Find Some wall for shoulder presses and jabs

Run to the circle by the high school

Triple Nickel between the benches and the bottom circle

5 Merkins at the bottom, 5 dips at the top, repeat 5 times

Run back to the start – 3.6 Miles for a hell of a workout


  • Blood Drive – Saturday
  • Doughboy on Q Saturday at Porter Ridge – Backblast Optional
  • CSUP on February 6th, God Save us All
  • Prayers for many including Shop Dawgs Dad, Others fighting Covid, My Dad who fortunately just had Kidney Stones
  • Christ Closet Always Needs your help.


Falalalala – Dear Santa

Christmas is always a festive time of year to celebrate the birth of Jesus and try to refine ourselves to live a life worthy of the sacrifice Jesus made for us.  Each of us will be celebrating with our family and loved ones assuming the governor doesn’t shut down the state and your family is willing to take the risk.  I take the position that God challenges us to Fear Not for our faith in him.  Fear Not that I am bringing some fun and joy to a Christmas workout for my friends to prepare as Santa and be at the ready for hauling all those gifts around the world.

The Thang

Mosey to the circle in the park – We Love December 25th

  • SSH X25
  • Calf Stretch X 25 seconds
  • Merkins X25
  • Imperial Walkers X21- Oops, my bad
  • Plank Jacks X 25
  • Runners Stretch – 25 seconds

Mosey to the entrance to the elementary school

  • Find a running rock
  • Alternate 10 squatting with gifts of joy with 1 duck and cover (Burpee) from the kids ate each mailbox down the street
  • 25 LBC’s at the end of the street.  Everyone needs Abs to move those gifts
  • On the way back, alternate 10 curls of presents and 10 pressing gifts over our head.  Sometimes gifts look like rocks
  • 25 LBCS

Run to the school activity parking lot for the North Star (6 Points)

  • 1 Burpee in the Middle
  • 25 Merkins
  • 25 Dry Docks
  • 25 Shoulder taps
  • 25 T-Claps
  • 25 Bobby Hurrle those presents down the chimney
  • 25 Monkey Humpers for the bad little boys and girls
  • Repeat Twice for all the Joy

Mosey to the school parking lot

  • 10 Big Boy Situps
  • Bear Crawl 25 yards so the kids don’t see you
  • 10 Big Boy Situps
  • Bear Crawl 25 yards so the kids don’t see you
  • 10 V-Ups

Time for 4 Corners

  • 25 Elf Jacks at each corner
  • Repeat Twice

Run back to COT

  • Merkins every time you hear Santa in the Song

Thank you for a wonderful year.  I am not on Q for the next two weeks so I will not be able to bring any additional joy till the New Year.  Stay strong, stay healthy, Love God, Love People.


  • Cleanup in Downtown Waxhaw at 8:00 AM
  • Blood Drive coming in January
  • TB is still collecting gift cards for the family we are helping
  • Clothes almost always need folded
  • COme out to Rice and Beans to feed the homeless

They Came for the Ghost Flag

There is nothing like a surprise Q for the PAX in Waxhaw.  This morning, after 1 week of recovery from Covid, Bread Bowl and I rolled into Commitment prepared for a VQ beat down from Turnbuckle for the high rope.  Upon arrival, there were 25 PAX  from Race City has driven down 1.5 hours, committed to getting the Ghost Flag from Waxhaw, and many in full costume for Halloween.  32 PAX was not a VQ friendly crowd.  Mad Dog and TB audibled to a Doughboy Special beat down for our guests from the North Side.  They didn’t know what they were getting into showing up to a Waxhaw Workout.

The Thang

Mosey to the circle in the park – Lots of friction coming from the dinosaur costume

  • SSH X20
  • Calf Stretch
  • Merkins X30
  • Imperial Walkers X20
  • Potato Pickers
  • 5 Burpees to hush the crowd

Mosey to the trees in the parking lot – Since the Crowd had a lot of Energy

  • 2 Burpees at every tree all the way to the parking lot of the elementary school

Find a reasonable rock or don’t, up to you on how much torture.  Find a partner

  • 200 Curls
  • 200 Tricep Extensions
  • 200 Overhead Press
  • 200 Chest Press
  • 200 Kettle Bell Swings
  • Partner runs to the end of the parking lot as the timer.

Mosey to the school parking lot and find a parking spot

  • Ab Web with some extra Merkins
  • 1 Big Boy Situp, 4 LBC’s, 2 Merkins, Repeat  to 10 Big Boy Situps, 40 LBC’s, 2 Merkins

Mosey Back to the Tree Line

  • 5 squats at every tree back to the circle

Finish with Leuitenant Dan’s

  • 1 Squats, 4 back lunges
  • Finish at 10 Squats,  40 LBC’s.

The Race City PAX came for the Ghost Flag. Unfortunately, they will not be able to get out of their car after driving for 1.5 hours and Lieutenant Dan’s.  Great group of guys to have visit and grab the flag.  Now we have to plan to send  70 PAX back to get it in the coming weeks.  It was great to hear from Chief since he has been doing F3 for close to 9.5 years which I think qualifies you as an OG.  Continue to expand and bring men out into the gloom.  Stay safe on Halloween.


  • TB needs help tomorrow emptying out a storage unit for donations to Christs Closet- 9:00 AM
  • Schnitzel needs help moving today.  He lives near Shop Dog and TB
  • Continue to remember to help Christs CLoset on Monday’s Thursday’s and Saturdays.
  • Connect with Surge for CPR Training
  • Drink Beer at Doughboy’s House while your kids trick or treat in Lawson.  1913 Abbotts Creek Rd

FU, I Wont Do What you Tell Me

For some reason of insanity or mental instability, I just enjoy coming up with a workout that makes me grimace as we crank out the reps and try not to crash and burn.  Today, for some reason, I fell in love with Cinderblocks and the number 300  just stuck in my brain and 10 PAX were kind enough to show up so I could share my thoughts with them.

The Thang

Mosey to the circle in the park

  • SSH X20
  • Calf Stretch X 20
  • Block Merkins X20
  • Toe Taps X 10
  • Block Merkins X20

Mosey to the trees in the parking lot

  • Goblet or Other Cinder Block Squats X 10 at every other tree

Finish with the Six and Mosey to the School Entrance

Spartan Rep Set with a partner

  • 300 Curls
  • 300 Tricep Extensions
  • 300 Overhead Press
  • 300 Kettle Bell Swings
  • Partner runs to the end of the parking lot as the timer.

Mosey back to the trees

  • 10 Cinder Block V-Ups at every other tree

Mosey Back to the Start

Everyone hung in there to finish the reps.  Great Job PAX


  • 100 Pax Challenge – Get your raffle tickets.  We are really close to reaching the $10K goal
  • Blood Drive – Next Week, signups are full
  • See TurnBuckle to help his neighbor move some heavy furniture down the stairs
  • Q School Next Saturday


What the What

Yesterday, as I sat there realizing that I had to Q Flash, hip and shoulders hurting from my self-induced whooping on Saturday, I realized that I just needed to run a bunch to avoid anything that could possibly injure myself more.  Unfortunately, 14 people decided to show up for my running extravaganza.  I am sure this was a surprise to the mere 1.8 miles we did on Saturday while lifting everything we could.  It hurt so bad that Popeye flew me the bird the next day at the pool.  So, will all warning presented upfront, we were off to the races.

The Thang

Mosey to the front of the middle school for some warm up.

  • SSD X20
  • Drydocks X 20
  • Potato Pickers X 15
  • Merkins X 20
  • Calf Stretch X 20

Mosey to the path – Listen to everyone complain about me saying there wouldn’t be burpees

  • 1 Burpee at the first light
  • Increase by 1 burpee at each light
  • 8 lights down the path = 36 Burpees

Wall sit till the six is finished – Waiting to die from the humidity

Triple T Nickel is Back

  • 5 Donkey kicks at the wall
  • 5 SSD at the gravel lot
  • 5 Mike Tysons at the top of the path
  • Repeato 5 times – 3 Miles of runnning

Damn this was a long journey so we mosied to the wall at the middle school for some more wall action

  • 25 Shoulder Press in Cadence
  • 2o Jabs in Cadence

Mosey Back to the Start- Hopefully avoiding Heat Stroke

Sorry Guys for having to run.  Looking forward to switching back to the 5:30 start in the future so that I don’t have to jet early.  Have a great week.


Run Bread Bowl Run

I love the opportunity to lead a group of men and come up with new ways that people think my workouts are insane.  For some reason, I enjoy the grimace of are we really doing this as much as when I complain about some other crazy workout someone put together for the pax.  Finally, we were also able to keep the Pax together at the count of 17 with NC rolling back some of the safety measures across the state.  We signed off on dicks, told everyone to stay apart and away we mosied for the warmup.


The Thang

  • Jog to the front of the school
    • SSD X 20
    • Merkins X 20
    • Parker Peters X 20
    • Calf Stretch
    • Potato Pickers
    • Imperial Walkers
  • Mosey to the path lined with Trees
    • Alternate Trees with 5 squats at the first tree and 1 burpee at the next tree till the end of the road
    • Burpees while we wait for the six
  • Mosey to the alternate loop of the school for some DICKS
    • Select a partner
    • Between partners, 100 Decline Merkins, 100 Incline Merkins, 200 Crunches, 200 Donkey Kicks, 200 Side Strattle Hops
    • The timer was you partner running a loop around the parking lot
    • Anyone at the workout heard me yelling for Breadbowl to Run
  • Mosey to the Rock Pile near the playground
    • 50 Curls, 50 PResses, 50 Tricept Extension
    • Repeat for 25 reps
  • Mosey to the buses, do a burpee at each bus
  • Mosey to the basketball hoops
    • 200 Step Ups
    • 200 Dips
    • 200 Butt Touch Squats
  • Run back to COT


Thanks to Rudy for bringing coffee and donuts along with Brutus bringing some Gatorade because the humidity almost to a downpour.  Welcome Lincoln, Son of Catfish as the FNG of the day.  Let is be known that he now be called Nemo.  I did a terrible job at COT forgetting the FNG as well as forgetting the marketing picture. Thanks for the pax letting me Q.


  • 100 Pax Challenge to raise money for local charities – Give Early, Give Often – 100 men giving $100
  • Waxhaw Spartan Race for local F3 men in June
  • Q School and Site Q School in July
  • Looking at new AO’s including Rayview Elementary, Waxhaw Elementary, and Weddington Methodist


Invention Required

Every time I queue a workout, I try to come up with something new or different as part of the workout. the PAX has so many great ideas and life brings you so much inspiration to be creative in your plan.  Today, the introduction of the Tyson Fury Mile based on the fact that a heavy set boxer put on weight intentionally to handle the punches of Wilder who was taller, skinnier and punched harder than Mike Tyson.

The Thang

  • Jog to the front of the school
    • SSD X 25
    • Mountain Climbers X 25
    • Imperial Squakers X 15
    • Merkins X 25
  • Mosey to the path near the parking lot of the middle school for the Tyson Fury Mile
    • Start with 10 Mike Tysons
    • Run to the path to the back of the middle school for 50 squatting jabs
    • Run to the end of the path for 10 more Mike Tysons
    • Repeat 4 times
    • Pick up the Six
  • Mosey to the Back of the Middle School
    • 25 Donkey Kicks in the cove on the way
    • 20 X Derkins, Dips, and Step Ups
    • Run to the covered walkway and bear crawl
    • Run back to the back side of the school
    • Repeat 3 times
  • Run to the high school Stairs
    • 10 calf raises on each stair
    • Run to the start
    • Do burpees till the 6 is done
  • Run back to COT


Thanks to the PAX for the opportunity to lead the group and be a light to the world.  Great workout and I look forward to seeing everyone in the gloom as we wind down the diet competition.


  • Final Weigh-In is Thursday March 5th
  • Need Q’s for the month of March


Another One Bites the Dust

Tomorrow, I turn 44 years old.  Age is purely a construct to formulate tormenting workouts that ensure we try and stay younger, feel healthier and push ourselves to be the best form possible.  Today, I learned I was on Q yesterday because your memory goes with age so I was appreciative of the reminder from my elder, Re-Calc, that I had something to do in the AM.

The Thang

  • Jog to the front of the school
    • SSD X43
    • Moroccan Night Club- X43
    • Calf Stretches
    • Merkens X43
  • Mosey to the Overhang at the Elementary School
    • Lap
    • 43 Dips
    • Lap
    • 43 Derkins
    • lap
    • 43 Step Ups
    • lap
    • 43 LBC’s
  • Mosey to the High School Stairs
    • 43 Calf Raises
    • 43 Donkey Kicks
    • Lap with 43 Calf Raises
    • 43 Jabs
    • Lap with 43 Calf Raises
    • 43 Mike Tysons
    • Lap with 43 Calf Raises
    • 43 Air Presses
  • Run to the high school parking lot
    • Bearicides
    • Run to the parking lines, bear crawl, run back
    • Bear Crawl two parking sections, run back
    • Bear Crawl three parking sections, run back
  • Mosey around the outside of the school back to the beginning


I would post all the people who came to the workout but Zinfindel has the video and I don’t have a great memory since I am turning 44.  I always enjoy taking us out and pushing us to do terrible things.  Great job to the crew braving the high wins that slammed us in the face on the way back.  See you tomorrow at the Homecoming Convergence.

Know When to Hold Them, to Fold Them, Know when to Run

Some Days, it is ok to have the shortest backblast.

The Thang

  • Warmup at the circle in the park
    • SSD X20
    • Mountain Climbers X20
    • Calf Stretches
    • Merkens X20
    • Imperial Walker X2o
    • Low Slow Squats X20
  • Mosey to the Overhang at the Elementary School
    • Five Card Draw- Do the Exercises
    • Don’t Draw the Queen with 20 Burpees
    • Run the large loop of the parking lot
    • Repeat 5 times
  • Mosey to the Bus Parking Lot
    • Star Workout
    • 1 Burpee in the Middle, Run to the cone and do the exercise
    • Repeat Two Times
  • Mosey Back to the Start


Everyone did a great job today.  Welcome, Jeff Feldstein- Ponzi from New Jersey to the PAX.  Short Coffeteria, then to sort clothes at 8:00 for Christ Closet and Union United Methodist.

The True Meaning of Christmas

Thank you to 28 PAX willing to let me lead again this Christmas Eve.  I know is it easy to get lost in the shuffle, running to Target and all the other travel for the Holidays.  I truly appreciate the friendship of a great group of men willing to share and support each other.  I believe  Linus shared the true meaning of the holiday so here is a link when you have a minute.  It is always nice to go back to the simple things.

Twas the morning before Christmas, when all through the house An F3 Q was stirring, as PAX began to rouse The cones were set out by the lights with care In hopes that buckets of concrete will get them there Jingles was nestled all snug in his bed While visions of warmth danced in his head And Fusebox in his ‘kerchief, and Breadbowl in his cap The Q for the day yelled, get out of your sack When out on the lawn there arose such a clatter I sprang from the bed to gather all that matters Away to the window I flew like a flash (well a Clydesdale type flash) Tore open the door and drop some boys at the pond

The full moon Gave the lustre of mid-day on the path When, what to my wondering eyes should appear But 28 PAX ready to go, no matter rain nor snow With Doughboy on Q, so lively and quick-ish I knew in a moment it must be 6:30 More rapid than gazelles his coursers they came And he whistled, and shouted, and called them by name! “Now Dasher! now, Doughboy! now, Glider and Gerber! On, Burgundy! On, Bolt! on, on Recalc and Bottlecap! To the back of the school! to the top of the path! Now dash away! Dash away! Dash away all!”

As dry heaves that before the wild gloves fly When they meet with obstacles, praying to the sky So up to the circle the coursers they flew With the sleigh full of weights, and broken speakers too And then, in a twinkling, I heard toward the end The Santa and Santa of each huff and puff As I drew in my head, and was turning around We started the final mosey in leaps and bounds We sprang to the front of the school, to the PAX gave a whistle And away they all drove to Chick Fila for Coffeeteria But I heard everyone exclaim, as we drove out of sight “Recover, Happy Christmas, and to all a good-night!”

Let’s MOSEY:

We started with a warmup run to share the joy of the 12 days of Christmas

  • Side Straddle Hop X 10
  • Potato Pickers X 15
  • Calf Stretch

The Thang- 

  • Twelve Days of Christmas
    • First Day- Burpee
    • Second Day- T-Clap Merkins
    • Third Day – Parker Peters
    • Fourth Day- High Knees
    • Fifth Day- Merkins
    • Six Day- Monkey Humpers
    • Seventh Day- Bobby Hurleys
    • Eight Day- Shoulder Taps
    • Ninth Day- Mountain Climbers
    • Tenth Day- Lunge Squats
    • Eleventh Day – Plank Jack
    • Twelfth Day- Dry Docks
  • Mosey to the other side of Newtown Elementary
    • Star of David – The 6 pointed Star that Appeared to the Sheppards
      • 1 Burpee in the Middle
      • 10 Squats at one point of the star
      • 10 LBC’s at one point of the star
      • 10 Heals to Heaven at one point of the star
      • 10 Jump Squats at one point of the star
      • 10 Gas Pumps at one point of the star
      • 10 Box Cutters at one point of the star
  • Mosey Back to the circle near the beginning
    • Plank
    • Merkin when you hear Santa
  • COT

The PAX completed a little under 4 miles trying to complete the 12 days of Christmas and a quick tour of the campus to hear Santa Claus


  • Chiseled- 7:00 New Years Day at Cuthbertson Middle
  • Impromptu- Holiday Hours of 6:30
  • New Years Eve Convergence at Bushwood, 6:30 AM start with Zinfandel on Q
  • Welcome Burgundy- Jamey Malcome