Author Archive Legalized

Perfect Weather for a Shoulder Burner

Woke up this morning expecting torrential rain, but to my surprise ten other Pax braved a light drizzle with me for what I think was a good shoulder burner.

DICCS Were Presented

Warm Up

  • A nice mosey up to the Five Stones Entrance and then back to the starting area
  • Side Straddle Hops
  • Imperial Walkers
  • Merkins
  • Mountain Climbers

The First Thang

Grab a partner and pair of 10-12lb weights. Then while partner 1 runs, partner 2 does the exercise then switch. Exercises consisted of two rounds of each of the following:

  • Weighted Jab
  • Weighted Press
  • Shoulder Fly

The Second Thing

Had planned for a couple more stations, but because the numbers were a little low today, I abandoned two stations which lead to more rotations through each one. The stations consisted of:

  • Running
  • Tire Flip
  • Bottoms Up Shoulder Press (w/ Kettlebell)
  • 360° Swing (w/ Steel Mace)
  • Tricep Extension / Curls (w/ Cinder Block)
  • Slam Balls
  • Kettlebell Swings


  • Saturday February 22 (9AM-2PM) @ Union United Methodist – Christ’s Closet Giveaway. Come for any length of time you can to lend a helping hand! Trucks needed!
  • Saturday February 22 (11AM) @ Five Stones- Memorial Service for LynnMarie Longo who passed away last year and is the M of Dean Longo (Snoopy).
  • Friday March 6 (6-9PM) @ Ballantyne Hotel – Father Daughter Dance (
  • TAPs for Fuse Box’s uncle whose wife passed away last night

Mistakes Have Been Made (Part 2)

Everyone who showed up for Chiseled

This morning we had 16 men show up to get hot, sweaty, and too sore to post tomorrow. I’m proud of how hard everyone pushed themselves, even if there were grumbles here and there (But what’s a good workout without those?).

I was asked on Monday to cover for someone else who wouldn’t be able to Q, and due to time constraints couldn’t put together a fresh workout, so I just repeated what I did last time, with a slight modification here and there.

Warm it up Kris Legalized

After sharing my DICCS, we warmed up with a mosey up to Cuthbertson Rd and then back to Mount Chiseled for the following:

  • Side Straddle Hops – 20
  • Imperials Walkers – 20
  • Merkins – 20
  • Mountain Climbers – 20

Arms Race

After a nice warm up we ran back towards COT, partnered up, and grabbed a set of weights. While one partner ran, the other would do an exercise. Each of the following was done for two sets each:

  • Jabs
  • Tricep Extensions
  • Lateral Raises

Fleetwood Mac on Casette

At this point our shoulders and arms were spent, but we weren’t done yet. Over on the gravel there was a series of pain stations set up. The cadence was set by a team, where one person would run while the other did battle ropes. When they switched off, we would flip the movement at the same station. Once both team mates had ran, we would rotate to the next station. Stations were as follows:

  • A Side
    • Bicep Curls
    • Kettlebell swings
    • War Hammer
    • Tire Flip
    • Slam Ball
    • Man Makers
  • B Side
    • Dumbbell Deadlift
    • Gobblet Squat
    • J-Los
    • Tire Drag
    • Slam Ball Throw
    • Man Makers


Happy I could help out by filling in today, even though I’m still recovering from my week away. Chiseled is such a great workout in the middle of the week, as it breaks up the Bootcamp style workouts on most other days. It definitely adds different dynamics and challenges to our fitness. Super thankful for folks like Fuse Box, Banjo, and Rudy for running this location as it requires – in my opinion – a lot more time to plan, set up, and tear down each week.

If you haven’t made it to Chiseled in a while (Or ever), you should really give it a shot.


  • September 25 – The Forge starts up at Five Stones Church, immediately following Chiseled. A Bible study on the life of Jesus.
  • September 28 – Speed for Need event in Ballantyne for the Isabella Santos Foundation
  • Trying to get a Speed for Need event going for the Hope Builders Levine Children’s Hospital Fund Raiser. See Fuse Box with questions.
  • This September we are doing a Hope Challenge, trying to get men to step up and share stories of struggles they’ve had or are having. If you haven’t shared yet and would like to, feel free to share at the next workout!

Mistakes Have Been Made

After this morning’s disgusting humidity, more than ever, I can’t wait for the frigid cold workouts of the upcoming fall and winter. But nonetheless ten dudes showed up, busted their butts, and walked away a little stronger than they were before.

While talking about my DICCS, I wanted to be sure to point out that our sets are not a race. A lot of times I see folks (Myself included) sacrificing form to keep up with the cadence of the Q, the guy next to them, or to get to the assigned rep count as fast as possible. So I wanted to be sure to tell everyone to take it slow and focus on form to prevent injury.

Then it was time to get going.

The Easy Part

We started off with a nice little mosey up to Cuthbertson Rd and then back over to Mount Chiseled where we did the following:

  • Side Straddle Hops – 20
  • Imperials Walkers – 20
  • Merkins – 20
  • Mountain Climbers – 20

There’s Been Worse Ideas

From there we jogged back to our starting location and partnered up. With either a set of ten or twelve pound weights, one partner would run while the other would do the exercise. Each of the following was done for two sets each.

  • Moroccan Night Club
  • Presses
  • Shoulder Flys

I’d HIIT That

After our shoulders were thoroughly wrecked, we headed over to the gravel where I had set up a multi phase series of stations. One person ran to the Five Stones front doors for cadence while everyone else rotated through a series of exercises. To provide more diversity in the movements, as someone looped back around through the stations, they would swap phases to a different set of exercises.

Phase One

  • Bicep Curls
  • Kettlebell swings
  • War Hammer
  • Tire Flip and Frog Jump
  • Rope Jumping Jacks (w/ rope)
  • Tricep Extension (w/ dumbbells)
  • Slam Ball
  • Man Makers

Phase Two

  • Dumbbell Deadlift
  • Gobblet Squat
  • J-Los
  • Tire Drag
  • Alternating Jump Wave (w/ rope)
  • Chest Press (w/ dumbbells)
  • Slam Ball Throw
  • Man Makers


Dear diary, set up went quicker than last time, but thanks to the high humidity I was drenched by the time I got to talk about my DICCS. Workout was executed pretty smoothly without any hiccups and minimal grumbling.

I’m coming up on my one year anniversary with F3. Many days that I post, I feel like the weakest, slowest, and most out of shape guy in the group. As someone who never played sports growing up, in part due to health issues but also because I was too busy trying to impress the ladies with my rock & roll skills, I’ve never seen the apex of my fitness potential.

While I still have a long way to go, F3 has been the one fitness program I’ve been able to stick with for longer than a few weeks. Now as I prepare for the Spartan Sprint in October I am pushing myself as hard as possible in hopes of completing it without having to be carried across the finish line. As a personal fitness goal, I hope to complete the trifecta next year, and I wouldn’t be able to even see that possibility without you lovely bunch of nuts.

Over the last couple years, I’ve wrestled on and off with depression and what we often refer to as “sad clown syndrome”. On multiple occasions I have told my wife that if not for the psychological benefits of working out with you gentlemen, the camaraderie of our coffeeterias, and lately the uptick in opportunities to serve and give back, I don’t know where I’d be mentally. F3 is so much more than a morning workout, and I hope all of you who show up understand that.

Truly thankful for each of you.


Tons going on over the next few weeks:

  • 8/24/2019 – Clean up in downtown Waxhaw. Sign up link on GroupMe.
  • 8/30/2019 – Sandbox Prom. Sign up to help serve as security and ushers to help terminally ill kiddos.
  • 9/2/2019 – New site convergence at Cuthbertson. Sign up link on GroupMe to help set up, tear down, provide food, and more.
  • 9/14/2019 – Prostrate Cancer Run w/ Speed for Need. An anonymous donor has paid for twenty spots, so sign up to run for free! Link is on GroupMe.
  • 8/23/2019-8/24/2019 – Christ Closet is taking donations of clothes. Se Akbar and Legalzoom with questions.

Glider made a point to call out Cat Fish this morning for not picking up a cigarette since he started F3. Getting his buddy out is also what helped get him back out, as he hadn’t hung out with us since April. Great work Cat Fish, I know that ain’t easy to do, and you’re doing great work.

Don’t Bogart That Joint

No one got toasted this morning when eight people showed up in 32° weather to see if I would hand out baggies filled with contraband at my VQ. But since no one brought snacks to satisfy the munchies, I felt the responsible thing to do would be to keep it all to myself.

So with the jokes out of the way, let’s get on to the sweaty part.

Warm Up

Started off with a nice mosey up to Cuthbertson Rd, then over to Mount Chiseled for a bit of the following:

  • 20 SSH
  • 20 Merkins
  • 15 Low Slow Squats
  • 15 Imperial Walkers

The Thang

Moseyed over to our starting point where we partnered up for a little bit of bucket work, which included:

Buckets Round 1

Partner 1 ran while Partner 2 did shoulder shrugs with a bucket, for three rounds.

Buckets Round 2

Partner 1 ran while Partner 2 did squats with a bucket, then switch with 5 Hand Slap Merkins for three rounds.

Pain Stations

Since there were only eight of us, we were able to spread out and have one person at each Pain Station.

  • Kettlebell Swings
  • War Hammers (Sit up with four American Hammers)
  • Tire Flip
  • Bicep Curls
  • Tricep Extensions with Cinder Block
  • Chest Presses with Slam Balls
  • Battle Ropes
  • Cadence Running


I got there at five to set up all the gear, and almost didn’t get done in time. With that, my respect and gratitude for all the people who Q much more often than me has exploded. Going forward I will try to help in that area more often.

According to Zinfandel we broke two miles, which I was hoping for. I heard a few complaints from folks on the buckets, which I was expecting, but as I was trying not to pass out myself, I found the will to ignore them. It was my intention to set up the Pain Stations a little better, but just ran out of time. All in all, it was a solid full body workout. Thankful for all the men who let me borrow gear and helped clean up afterwards.

Note, the storage locker is very much in need of some repair / reorganization / love. It basically fell apart when I opened it.


  • Zinfandel is Q at Floater tomorrow
  • Dash for Downs (The new Bone Frog) is this Saturday
  • Recalculating has a son (Owen) going in for an MRI today, so TAPs are appreciated

You think you’re too cool for [Q] School…

Zoolander and Hansel were both #noposts, but that is probably because it was a dark and crisp 26° this morning when we arrived for Q School, lead by great Posse and Moneyball. Some of us were still sore from yesterday’s AMRAP and groaned about Mike Tysons and Derkins, but we know we loved it. So we started with a lot of talk about DiCCs and general safety before we finally got a chance to move around and try to warm up a bit. The rest of our time together, went a little something like this:

Walk Off

  • Moseyed to the front of the school.
  • Took turns showing how bad we are at counting to four in rhythm to SSHs.
  • Talked to about and demonstrated controlling difficulty with speed.
  • Did some Imperial Walkers.
  • Did some good old fashioned Merkins.


  • Moseyed over to our favorite set of stairs where we partnered up. One person did LBCs while the other sprinted up the stairs down to the doors and back, where they would switch with their buddy.
  • Indian Run (With a Burpee) over to the benches. It’s nice to feel like we finally have these things figured out.
  • Partnered up again to do 300 dips while one person ran to the school doors and back.
  • Several of us got to call out Mary’s which included Flutter Kicks, Bicycle Kicks, and a few others.
  • After recovering, we were instructed about pairing exercises together to really work a particular set of muscles. Moneyball demonstrated this by making us alternate between thirty Squats, and another leg working exercise like Low Slow Squats and others.
  • After a few iterations of this we got his point and Moseyed over to the jumbo lot where Posse explained chaining exercises together using formations like Four Corners and Starfish. Our sampling including Plank Jacks, Lunges, Mountain Climbers, and Squats.
  • Posse explained Jack Webbs with Merkins/Air Presses.
  • Moneyball explained Lt Dans with Jump Squats/Lunges.
  • From there we started to head back and did a Triple Nickel, followed by a Jail Break back to base.
  • Got back with seven minutes to spare so each of us got to call out an exercise to practice the process of announcing and guiding Pax through it.
  • Posse closed us out with Theodore Roosevelt’s famous “Man in the Arena” quote.

There were a few Bobby Hurlies, jokes about Deadwood, and a frozen beard as well, but we ended up at Chik Fil A where we got to learn more of the finer details of running a Q. Much appreciation for the fellas who gave up their morning to instruct us.


Dancing Bear mentioned the importance of calling out announcements on the Back Blast as it has benefited him greatly in his recent job change. He also mentioned Poker Night, where we’re gambling so some chumps with half acre lots can start a swim team. Apparently they don’t know that you can lie about your address and join the Millbridge team.