Author Archive La-Z-Boy


It was soggy but there was no rain delay this morning for the first ever Bushwood AMHAP (as many holes as possible).   11 men decided “tee it up” to see just how many holes they could finish in roughly 35 minutes on a rather balmy early March morning.  We teamed up in groups of two, DiCCS  given not given (Disclaimer, Cell phone, CPR, Safety)… doh!

Mosey through the first nine holes while stopping to complete the following warm up exercises at hole 3.

  • Moroccan Nightclubs x 18 IC
  • Low Slow Squats x 9 IC
  • Imperial Walkers x 18 IC
  • Mountain Climbers x 9 IC

Since it was wet, the course was laid out as follows (do the exercises below per hole and then run to next hole, run the opposite way when you make the turn at the 1st/18th and 9th/10th holes)…

  • Hole 1 – Merkins x 18
  • Hole 2 – Plank Jacks x 9
  • Hole 3 – Bobby Hurleys x 18
  • Hole 4 – Rock Pile Curls x 27
  • Hole 5 – Speed Skaters x 9  (2 = 1)
  • Hole 6 – Dry Docks x 9
  • Hole 7 – Shoulder Taps x 18 (2 = 1)
  • Hole 8 – Wall Air Presses x 27
  • Hole 9 – Mike Tysons x 9
  • Hole 10 – Merkins x 18
  • Hole 11 – Wall Air Jabs x 27 (2 = 1)
  • Hole 12 – Plank Jacks  x 9
  • Hole 13 – Bobby Hurleys x 18
  • Hole 14 – Rock Pile Triceps x 27
  • Hole 15 – Shoulder Taps x 18 (2 = 1)
  • Hole 16 – Speed Skaters x 9 (2 = 1)
  • Hole 17 – Dry Docks x 9
  • Hole 18 – Mike Tysons x 9

I “cradle to graved” it.  Done!


The rain held off this morning and it was actually a perfect temperature for “golf.”  Everyone pushed hard and managed to finish at least 36 holes.  The One Star/Bottlecap team led the charge and finished 39  holes (they actually could have done more)… well done guys!  Thanks to everyone who showed up this morning and thanks for allowing me to lead.  For those of you who haven’t posted at Bushwood it’s always an open invite.


  • Birthday Burpees for Fiji who’s 45 today… Happy Birthday!
  • Q-Source is re-starting from the beginning May 1 6:30 – 7AM at McDonalds in Waxhaw.
  • Bottlecap announced a new “Service” channel that’s coming to GroupMe.
  • High Hat VQ at Bushwood on Tuesday, March 31st… way to step up!!
  • Carb Load called out the lack of One Star’s Bushwood “sleeveless” dress code… shame!

Too Cool For Site Q School?

8 men attended “Site Q School” this morning at the Cutherbertson campus to learn all about the nuances of running an effective AO via “on the job training” (and a follow-up coffee-teria overview of the Site Q documentation). Posse led a quick mosey to the front middle school parking lot loop and back to the side lot.  A refresher was given by Good Fella about DiCCS  (Disclaimer, Cell phone, CPR, Safety) with a quick reminder to assign someone to circle back for the 6 and to lead Mary while waiting on the 6.

Nails on Q for warm-up and the first part of the workout.

  • Side Straddle Hops x 20 IC
  • Mountain Climbers x 20 IC
  • Moroccan Nightclubs x 20 IC
  • Merkins x 10 IC

Mosey to the back side of the middle school and pair up for the following…  P1 starts each exercise while P2 runs to first light in bus lot.  Switch on and off until all exerises are complered as a team.

  • 50 Dips
  • 50 Irkins
  • 50 Big Boy Sit-ups

Next up, Easy Button on Q.  Mosey to covered area in front of middle school for a round of Therkins? which included…

  • 1 Big Boy situp followed by 4 American Hammers repeat sequence until you reach 10 Big Boy’s and 40 American Hammer’s

Pair up again (same partner as previous)…

P1 starts each exercise while P2 runs a hot lap in front of middle school.  Switch on and off until all exerises are complered as a team.

  • 100 Dips
  • 100 Step Ups
  • 50 Derkins

Wolverine takes over Q and we mosey to the side bus lot area stairs area where he led a round of Circle Burps while we waited for the 6.

Next up a “Nickel Triple” (Mike Tysons, Donkey Kicks, Stair Run) which is Wolverines’ take on the “Triple Nickel.”  On your own… complete 10 Mike Tysons at school side entrance, run down angled sidewalk and back up stairs to side entrance.  Do 10 Donkey Kicks, run down angled sidewalk and back up stairs to side entrance.  Rinse and repeat 3 times.

Mosey to the outdoor bathroom area at lower bus lot.

  • 50 Air Presses IC

Closed it out with a fast paced mosey back to COT with a combination of 20 Speed Skaters, 20 Bobby Hurleys at every other light pole.  Completed some Mary while we wated on the 6.

Bulwinkle led COT with Nails taking us out.

Done with the workout.  All headed to Chik-Fil-A for coffee-teria where Posse led a discussion/reviewed the Site Q worksheets.


Chilly and foggy morning today, however, it was good to get out and “learn the Site Q ropes” in a real time environment.  Great push by everyone and lots of great questions both during the workout and at the coffee-teria overview.  Thanks to Posse and Good Fella for organizing and leading by example.


  • Q school next Saturday 6:30 AM at Cutherbertson
  • One Star brought up an idea of possibly organizing a “Father/Daugter” and/or “Mother/Son” weekend workout.
  • Good Fella recommended Site Q’s read “Freed To Lead” and the “Q Source” maual.

Facing Your Fears 2020

16 men decided not to fartsack on a cold, late January Monday to join me for a social anxiety busting Q.  DiCCS given (Disclaimer, Cell phone, CPR, Safety) with reminder to circle back for the 6 and to lead Mary.

Mosey to middle school front parking lot.

  • Moroccan Nightclubs x 20 IC
  • Side Straddle Hops x 20 IC
  • Low Slow Squats x 20 IC
  • Mountain Climbers x 20 IC
  • Calf Stretch
  • Upward Dog

Pair up (clydesdale with gazzelle) for 10, 20, 30’s loop

  • P1 and P2 pair up and start with 10 Big Boy Situps, once finished each pax runs the opposite way around parking lot loop
  • Wherever pax meet on other side of loop both face each other again and each does 10 Bobby Hurleys, each pax runs the opposite way around parking lot loop
  • Continue process two more times while increasing counts by 10 each time

Mosey to the covered area in front of middle school for a round of “Super Tysons”

  • Start with 1 Mike Tyson followed by 4 Super-Man’s repeat sequence until you reach 10 Mike Tyson’s and 40 Super-Man’s

Next up an on your own “Rockwell Ripoff” keeping with the 10, 20, 30 theme

  • Complete 10 Jump Squats, 20 Donkey Kicks and 30 LBC’s then run to picnic table area behind middle school and bear crawl under covered walkway on the way, when you reach picnic table area complete 10 Derkins, 20 Step-Ups and 30 Dips then return to front of middle school covered area while bear crawling under covered walkway on way back.  Rinse and repeat two times.  When done mosey back to picnic table area and do Mary while we wait for the 6.

Mosey to the sidewalk area of the bus lot and do alternating Side Shuttles to the bathroom area.

Grab some wall on the bathroom

  • 50 Air Presses IC
  • 50 Air Jabs IC

Closed it out with a fast paced mosey back to COT with 10 Dry Docks every other light pole.  I took us out (thanks to Goodfella for pushing me to do so).



Chilly morning today, however, as Mad Dog mentioned… it felt a little warmer than expected.  I wasn’t sure what to expect regarding turnout and my goal was to simply get through the workout with minimal mistakes etc.  Thanks to those who circled back for the six, lead Mary etc. and to Chicken Little for giving me the opportunity to lead today.

One thing I wanted to mention here is my appreciation for F3 and the acceptance/push it provides.  Most of you have no idea who I am etc. and that’s pretty much “on me.”  I’ve shared my anxiety issues with the PDS crew and a few other Pax so they know about my “jester.”  I’ve struggled with social anxiety (Social anxiety is the fear of social situations that involve interaction with other people. You could say social anxiety is the fear and anxiety of being negatively judged and evaluated by other people. It is a pervasive disorder and causes anxiety and fear in most all areas of a person’s life) for as long as I can remember and I’m just now finally starting to address the issue (thanks to F3).  Today was a big step towards facing my fear, getting out of my comfort zone etc. (even if it was just a simple re-cycled Q that probably bored some of you).  I wanted to mention my “jester” because I sense that some of you are mistaking my shyness for something else (being aloof, uncaring etc. which for those that “really” know me… isn’t who I am at all).  Anyway, hopefully this paragraph gives you a littler more insight in to “the current world of La-Z-Boy.”  I look forward to facing my fears in 2020 and getting to know each of you more as we progress through 2020 and beyond.


  • Site Q school this Saturday 6:30 AM at Cutherbertson.
  • Q school the following Saturday
  • Thoughts and prayers for Doc McStuffins regarding his upcoming heart surgery.
  • Bottlecap mentioned the urgency for the Pax to take part in second and third F events vs. just attending the first F workouts.

A Fun? Re-Run

10 Pax braved the humid/somewhat rainy 71 degree morning gloom for my first “official” Bushwood Q (I had an unofficial Q a few weeks back… more on that later). Disclaimer given and we were off.

Mosey around “big bus lot island”: 18 Moroccan nightclubs, 9 SSHs, 18 Imperial Walkers, 9 Merkins, Upward Dog, Downward Dog with leg swing, Calf Stretches.

The Thang

** Disclaimer ** … due to travel last week and lack of planning time I had to fall back on some of the exercises I’d tested out at my unofficial Bushwood Q a few weeks back (sorry/not sorry to those that attended both).

OK, as most of you know by now I’m not the “fleetest guy afoot”, however, I decided to take the Pax on a slow mosey “off the grounds.” Everyone appeared to enjoy the sights while doing Bomb Jax ladder (first cul-de-sac, increase by one at each driveway on the right… these were a “fan favorite” during my unofficial Q), Bobby Hurleys ladder (second cul-de-sac, increase by one at each driveway on the right) and Speed Skaters ladder (third cul-de-sac, increase by one at each driveway on the right). We then reversed course with a run back to the Bushwood bus lot doing a Burpee ladder at each lamp post.

Upon arriving back at the big bus lot partner up… clydesdale with gazelle. Partner one does bear crawls around the outside of “the triangle of death” (three cones spread out in a large triangle) while partner two runs to the wall does 10 donkey kicks and then sprints around big bus lot island back to the triangle. Switch partners upon finishing each lap around the island. Audible called after 2.5 laps.

Grab some curb for some Jack Webbs consisting of “La-Z-Boy” merkins (reverse hand placement merkins works the biceps)/LBC’s combo for 9/36 “holes.”


A little too much chatter during the neighborhood portion of the workout but overall we all got through it. Thanks to everyone (especially Bottle Cap and One Star who helped with counting) who came out in support of my first Bushwood Q.

Announcements – 1. Last day to purchase the new “F3 Waxhaw” T-shirts. 2. Bottle Cap reminded everyone about being respectful to teachers etc. during workouts on school campuses once school starts. 3. Convergence on Labor Day weekend (Saturday at 7AM, Cutherbertson HS), details to follow.

La-Z-Boy took us out… say what!?

“Chick Car” Beat-Down

25 Pax made it out to MRHS this AM to witness a 51 year old white-haired guy with a “lethargic” F3 name who drives a “chick car” perform his 2nd Q (is this a run on sentence?). I’m not sure if they came out to see if I could actually perform the task or if they thought… hey this guy is old, has a “low energy” F3 name and drives a Mini Cooper so how hard can it be? Anyway… let’s find out. DiCCS given and we were on our way.

Warm Up

  • Mosey to lower parking lot
  • 15 SSH IC (already out of breath)
  • 20 Imperial Walkers
  • 20 Mountain Climbers IC
  • Plank Up Calf Stretches
  • 15 Potato Pickers

The Thang

  • Mosey to large parking lot and perform the “One Star” (dedicated to my EH) where each PAX completed 20 Bobby Hurley’s, 20 Dry Docks, 20 Plank Jacks and 20 LBC’s (one exercise in each corner of the large parking lot complete with 5 burpees upon returning each time to the center of the parking lot)
  • Mosey to lower parking lot where all the PAX lined up in single file plank in two lines to perform the Merkin Shredder.  There were a lot of PAX this AM so the lines were long and the moaning was loud
  • Mosey to side of the high school and pair up.  Partner 1 sprints to other side of the alcove and performs 10 donkey kicks while partner 2 starts to complete 50 Mike Tysons, 100 Wall Air Presses, 150 jump squats and 200 Wall Air Jabs. (lots of complaining here about the number of jump squats)
  • Mosey back to lower parking lot where PAX lined up again single file in two lines for the “much hated” Bear Crawl Snake.  Each PAX 5 ft. apart in line, holding plank while each PAX in the rear winds through the snake. (and they thought the jump squats were bad)
  • Time was running short and due to the sheer number of PAX that showed up my initial plan for the next exercise couldn’t happen due to time and distance so Goodfella helped me out with a “fill in” Jack Web (merkin/air presses) in the lower parking lot grass
  • Jailbreak back to COTS


Everyone really pushed themselves this AM and it was a good mix of young (some teens) and old (you know who you are) and I was pretty much overwhelmed by “the crowd.” Thanks to Dana, Fiji and Goodfella for helping me keep “the cats herded.” Also, thanks to Bratwurst and Dasher for leading Mary throughout the morning. Hopefully the PAX got what they came for… and/or deserved.


  • Soft Pretzel conveyed the need to find a general contractor (paid) to manage a “3rd F” house-rehab project. Contact him for details or if you know someone who qualifies
  • Goodfella summarized the new Union County region formation and thanked the SOB. Also called on all the PAX to pitch in if possible
  • Johnny Utah asked for a prayer for a family in need
  • Old McDonald took us out
  • Congrats to Rudy on new site Q status

Feels Like The First Time

I feel honored that 12 Pax braved the low 20 degree temperatures at Dromedary (MRHS) this morning to help celebrate my “Virgin Q.” There was a lot of heavy breathing (mostly myself) and only one slight mishap (sorry Fiji… remember, you can’t sue me, F3 or the school district). Thanks to Krusty Asscrack and One Star for the “Virgin Q” T-shirt and toasty warm Dumbledore bath robe activewear (long story).

DiCCS – 2 cell phones, one CPR certified pax, warned of possible black ice (Fiji obviously wasn’t listening… I kid). Full disclaimer.

Warm Up:

Mosey to the outer edge of large parking lot for a quick 3/4 lap warm-up ending in the lower lot, circle around and begin.

15 Side Shuttle Hops in cadence (didn’t realize how hard it is to breathe and speak in cadence… experience several “voice cracks” and received some ribbing from the crowd). 15 Imperial Walkers in cadence, 15 Merkins on my down, 15 Mountain Climbers in cadence then stay in plank for leg over calf stretches.

The Thang:

William Wallace 

Mosey to center of large parking lot and pair up with an opposite skill level partner. Even number of teams in each corner of parking lot. Pax in corner does Bobby Hurley’s while other partner runs to center of lot and does 1st exercise then runs back to corner and switches partner who then runs to center of lot and does 1st exercise Do each successive exercise the same way. 

  1. 10 Burpees – each partner 
  2. 10 Dry Docks – each partner
  3. 10 Plank Jacks – each partner
  4. 10 LBC’s – each partner

Merkin Shredder

Mosey to raised parking lot area. Two lines of Pax in plank side by side two rotations of hand slap merkins first rotation with right hand and next rotation with left (this sounds dirty).

Burpee Kicks 1-2-3

Mosey to covered area near track. Partner 1 does 5 Burpees on the concrete area and 20 donkey kicks on trash wall while partner 2 starts the 1-2-3 exercises. Rotate upon finishing each Burpee Kick combo. 

  1. 100 Derkins as a team
  2. 100 Step Ups as a team
  3. 100 Dips as a team

Burpee Indian Run

Short mosey to track area. Two burpee Indian run laps around track followed by a Goodfella 10-count (thank goodness he obliged).

Bear Crawl Snake

Short mosey back to main parking lot. Two lines of Pax line up head to toe in plank position with room between. Pax in back weaves through Pax until he reaches the front of line.  “Caboose Pax” follows suit and so on.

Circle Of Mary (also known as the “Goodfella Bailout”)

Goodfella takes the reigns for a whooped La-Z-Boy and returns the Pax to COT. Pax circles up and each calls out a core exercise.  Time called. Goodfella took us out.


To tell the truth my main goal this morning was to simply get through leading the workout without making a total fool of myself (many hours of sleep were lost fretting). The “real life” training I received from Posse and Moneyball at last Saturdays Q School was invaluable (I swear I was on time for Q school, I simply used the wrong entrance). In addition, Goodfella, One Star and Deadwood (we ran more than a mile… yay me!) were more than gracious providing me with unlimited pre-Q private message advice at all hours of the day and night leading up to my big event… thanks guys! Thanks to the other Pax as well for showing up, working hard and offering words of encouragement… much appreciated!

It was absolutely freezing out and I realize for the experienced guys it was probably excruciating having to meander through the workout with me stammering/huffing and puffing but I’m truly grateful that nobody really complained. Thanks again for the opportunity to lead. Until next time!


Posse reminded the Pax to sign up for the Joe Davis run in March with prices going up at the end of this month.

The Official La-Z-Boy Virgin Backblast

8 of Union County’s finest made it out to the famous “Q School” this AM at Cuthbertson Middle School. Moneyball and Posse lead the way and put us through the paces. Each of us is now ready to lead the Pax with our own unique workout.


Circle up in front of the middle school to discuss DCCS with Posse taking the lead.


  • Each Pax took turns doing 10 SSH IC
  • Each Pax took turns doing 5 Merkins focusing on counting pace
  • Each Pax took turns doing 5 Mtn Climbers in cadence
  • Each Pax chose their own exercise to practice counting and pace

On The Job Training

Things started to get interesting as Moneyball started our mosey towards the main entrance stairs and we paired up to do two rotations of stair climb/sprints to the front door and back while the other partner completed LBC’s. He made sure to remind us to tell the gazelles ahead of time to do “Mary” until the 6 was in. When everyone finished up we had a brief discussion on using the “lay of the land” to assist in the planning. We then moseyed over to the side of the school where we paired up again to do 300 dips in total while the each partner ran to the side door of the school and back and then switched on/off. Once the 6 was in Moneyball discussed how to use “compounding” exercises to make the Pax whine while not over doing it. We learned about using correct form to ensure “max burn.” The next phase was a mosey to the back part of the school (large parking lot) to discuss “four corner/starfish” exercises. Four of the Pax chose an exercise to complete in each corner. Posse reminded everyone to be sure to clearly spell out to the gazelles that they should do “Mary” upon finishing up early. We received a full demonstration of both Jack Webbs and Lt. Dan’s. It was then a quick mosey back to the parking lot with a “jailbreak” finish. This concluded the “on the job” training portion of “Q School” it was then on to Chik-Fil-A to go over the “How To Q” paperwork in addition to a quick Q&A. By the end of the morning my head was spinning and it was time to head home to start thinking about what my first Q will entail.


Announcements – Dancing Bear reminded everyone of his neighborhood casino night fundraiser tonight while Fuse reiterated his upcoming fund raising efforts as well.

Posse took us out with a famous quote by FDR.