Author Archive Snowflake

Crazy Eights

I usually like to build a weinke around some kind of theme, and the date 8/8 seemed close enough for government work. 6 hearty Pax made the decision for the Red Pill, and with a quick disclaimer we were off.

The Thang

Mosey over to a nearby lot for some COP:

SSH x 25, Squat x 20, IW X 15, MERKINS X 10. All IC.

Run down past gas station and hotel to lot far enough away to not disrupt the 2 people braving COVID at Courtyard.

SuperSet Merkins x 8, Diamonds x 8, WideArms x 8, IC.

Lunge Walk forward 8 strides each leg, 8 Squats, then backwards Lunge Walk 8 each leg to start for 8 more Squats.

Run lake route to rock pile, find a friend. Curls x 8, Overhead x 8, Triceps x 8, run down trail for 8 Chin Ups.

Run back, rinse and repeat.

Back to your rock for 8 Squats, 8 front lunges, 8 back lunges.

Run lap around lake, up to one of the building porches for 8 Box Jumps, 8 One Legged Squats x each leg. Run another lap, rinse & repeat.

Run up and out towards Sarah’s YMCA. Shoulder Taps, Mountain Climbers, 8 IC.

Bear Crawls and Lunge Walks to opposite curb. LBC x 20.

Run down to Bull Ring and find putting green. Bonus Bear Crawls in the plush grass. Run half lap back to starting point, rinse & repeat. EC for using same hand & footprints on second Bear Crawl route.

Probably more Mary mixed in somewhere, then run back to lot near launch.

Dealers choice Mary to close out time.


I was in the rotation for a September Q, and when Mary Kay rolled an ankle the Site Qs reached out ahead of schedule. Always happy to jump in, and grateful Mary Kay is recovering quickly! He even joined us for Coffeeteria. What seemed at first step out of the house like a cooler, lower humidity day, turned immediately into the usual sweatfest. Billy Goat got is some EC prerun. I stole the Lunge Walk/Squat from AirWolf’s evil Q last week, just not the same 100 yards distance he used.

Strong work from this crew, as always, and a pleasure to lead.



In Memorium

12 Faithful (6 Respects!) posted in the heavy gloom of RockZero to honor those who served, and take the Red Pill.

It went something like this:


Run to lot nearest 51: IC SSH x 20, Squats x 15, Merkins x 10, 5 Burpees OYO.

Mosey to Rock Pile: 20 each OYO. Curls, Triceps, Overhead. Rinse & Repeat.

Mosey to turf, count by 3’s.

1-Bear Crawl up and around turf.

2- Hold Plank in courtyard.

3-People’s Chair.

Bear Crawl was timer; release a man planking when done, he moves to People’s Chair, they move to Bear Crawl. Rotate thru all stations.

Citation of Gallantry and Honor read.

Run to Avenue of Trees: Ascending Merkins at each tree to end, Descending Squats back to start. 11 Trees.


Run to top of hill at soccer fields for Mary: RockHoppers, V-Ups,  LBCs.

Mosey to middle lot for Suicides.

Run to Baseball field. Count by 4’s.

1st base- Jump Squats

2nd- Speed Skaters

3rd-Mary Catherines

Home- Back Lunges

20 reps each station, rotate thru all 4.

Run back towards Calvary for another citation.

Indian Run to cemetery flag pole, Citation, and 10 minutes of 100 Burpees suffered in silence.


My thanks to Geraldo and Hoover for the opportunity to lead this Memorial Day in the COVID gloom. And T-Claps for the citation readings.

Great to have Waxhaw pax Transporter and Shop Dog join us. Been missing my bible study brothers.

Extra credit to Hoover, Pro, and OT (i think he was the one) for running at 0630.


Make Fall Chilly Again

8 Pax posted for Centurion this morning. Many veterans, no FNGs. So an abbreviated disclaimer and off we went.

Circle the football field, to the old parking lot for COP.

SSH x 15, Low Slow Squat x 15, Mt Climber x 10 into Merkins x 10. All IC.

Complete loop around field, to the base of parking deck. Run up to middle stairwell on Level 2, down the stairs, back to base. 10 Burpees.

Run up to middle stairwell on level 3, down stairs to base. 10 One-Legged Burpees.

Run up to middle stairwell on Level 4, you’re getting the idea, down to base for 10 One-Legged Burpees.

Out of the hotbox to lot next to school building for Pusharama. Diamonds x 10 and Merkins x 10 IC.

Run down to rock pile across from deck, 25 LBCs IC. Grab a rock for 15 Curls, 15 Tricep, 15 Overhead. Put down rock for 25 LBCs IC. Rinse and Repeat all. Climb down the hill in the dark to far end of practice field, Partner Up.

Partner carry to opposite end of the field. Flapjack back to start. Lunge Walk to other end of field. Gate is locked, so mosey back around. Return to old parking lot. 25 LBCs IC.

Catch Me If You Can lap around football field, with 3 Merkins when caught. Mosey back to launch point for assorted Mary.


Numbers are down, but steady, at my old favorite Friday workout. Great group of regulars out today, and everyone pushed themselves. About a 30 year age range in the Pax, which is good. Be sure to EH friends and neighbors; ever man needs this, and the price is right –

Maybe it’s easier to just eat less candy?

Mosey lap around parking lot while LIFOs file in.

SSH x 20, Squat x 15, IW x 15.

Run out to Strawberry Lane, and down 51 to Davie Park.

10 Diamond Merkins IC.

Low Slow Squat x 15 IC.

Into playground; One Legged Burpees. 6 each leg.

10 Chin-Ups OYO.

10 Derkins IC.

Rinse and repeat, with decreasing Burpees second and third rounds.

Mosey out to main park road. 10 Merkins at each light post, AYG between lights. Repeat to back lot.

Coming back, 25 LBCs at each light post, AYG between lights.

Run back to AO for Mary.


Okay; so this was a little run-heavy for the day after Easter. Especially for Bug Eater, who ran in, and Jello, with a pre-run. Lorax and Spackler didn’t notice, from the front of the pack. And Magoo was a beast.

Good work by all! Thanks for letting me have the keys –

Who is that masked man?

11 Pax chose the DRP of a Heavy week at RockZero, and braved a threat from Cantore to start their Saturday right. After a full disclaimer, we were off.

Warm-up run around lot to far side of the Hot Box.

SSH x 20 IC. 10 Burpees OYO.

Squats x 20 IC. 9 Burpees OYO. ( let the mumble chatter begin)

Imperial Walker x 20 IC. 8 Burpees OYO.

Mountain Climber x 10 IC. 7 Burpees OYO.

Merkins x 10 IC. 6 Burpees OYO.

LBC x 20 IC. 5 Burpees OYO.

Lunges x 10 IC. 4 Burpees OYO.

Diamond Merkins x 10 IC. 3 Burpees OYO.

Dollys x 10 IC. 2 Burpees OYO.

Wide Arm Merkins x 10 IC. 1 Burpee OYO.

Partner Up. 1 runs to a called Light Post and back while 2 holds People’s Chair.

Flapjack. Rinse and Repeat.

Line up single file alongside Hot Box, for an attempt at Centipede.

Feet on another Pax’ shoulders, all in a straight line, them Merkins.

Indian Run to far fence and back.

Wheelbarrow to median, mosey to turf hill.

Partner 1 Bear Crawl up and around turf, while 2 does called exercise. Flapjack.

First round squats, second rounds LBCs, might have been a third round.

Out to side parking lot, Partner Carry two islands, flapjack back to start.

Pinball Run out to Rock Pile at ball fields. The rabbits run at their pace, pick a random spot to turn and circle back past Six, and continue out to next random spot. Every man gets to run at his pace, and no man is left behind.

Grab a lifting rock. Curls, Triceps, Squats all x 10 IC. Rinse and Repeat.

Mosey back to cars.


We had a couple late entries, after an Ascent Q Fail. Rock Thrill and Plasma were not to be denied their DRP, and hustled down to the nearest AO. T-Claps for your commitment, and hard work.

Flipper, Nemo, and Runstopper were there usual Beast selves. Runstopper even carried Hoover in partner work. Sprockets posted incognito, without the millennial beard but keeping his fu manchu stache. Reminded Hoover of a 70’s porn star. Good times.

Super Blood Wolf Bad Moon Rising

Wow, was it chilly out there. Proud of the Men who posted and didn’t let Cantore get the better of them. Way to “Be the Bacon” –

Main plan was to keep moving to keep warm. Wasn’t the coldest post I’ve been to, but certainly the coldest in a while.

Run loop to back of lot at end of the main entry road for COP.

SSH x 20, Low Slow Squat x 15, Merkins x 15. Run a lap around the parking lot. Merkins Around the Clock: First plank position is 12 o’clock, move hands to 1 o’clock position, do a Merkins, move hands around to 2 o’clock, do a Merkin. Should end up with roughly 12 reps.

Lunge Walk, Dry Dock x 15. Run around Ballfields, back to parking lot.

90* Burpees. Do a Burpee, but when you jump up, come down facing 90* different position. Repeat x 12. Headspinner.

Run lap around ballfields, do Merkins Around the Clock counterclockwise. StepUps x 10 each Leg, Dips x 10, Derkins x 10. Rinse & Repeat. Run around parking lot.

Mosey to concessions for People’s Chair, then Balls To Wall. Run another Ballfield lap. Bear Crawl ramp, mosey back to far end of ramp and Bear Crawl again. Run back to lauch for Mary.

No quit in this group: show up in 17 degree weather and bust it. Great work! Struck up a conversation on one of the Ballfield laps with Happy Meal, and the guy wasn’t even breathing. He’s has got extra gears. Dumpster Fire and Pvt Benjamin are two of the most reliable guys in So Charlotte. Always a pleasure to post with you guys.

Thanks for trusting me with the keys today!

I remember it like it was only yesterday …

15 Men gathered in the week’s opening Gloom to get their week started right.

Here is what we did –

Spotted and welcomed an FNG, fully disclaimed the group.

Run to front lot of Carmel Middle School for COP in cadence

SSH x 25

Squats x 20

Merkins x 15


Run around school to fence between school and fields. 11s with Squats at fence, run up hill, Diamond Merkins at top.

Construction equipment caused a silent audible (oxymoron?) and we ran to Wall.

People’s Chair: Right Leg high, Regular, Left Leg high.

Balls to Wall, Right Hand high, Regular, Left Hand high. ( A few refuseniks here)

4 count Vertical Plank. Hold Plank near wall, Right Hand pressed against wall (and stays there) Left Hand pressed against wall, Right hand down, left hand down. x 10


Run rest of the way around to front of school for bench work.

Dips x 10, Derkins x 10. Rinse and Repeat

Run to stairs next to Camp Gladiator, aka Fitness, Clipboard, and Fee.

Plank walk down stairs. Rinse and Repeat.

Run back to rock pile. Curls x 10, Overhead x 10, Tricep x 10, Curls x 10. Maybe more.


Run back to Church at Charlotte lot for some Mary.



We did an old school String of Pearls, with a couple of laps around the campus. Bug Eater is back out, and crushing it again. Kirk and One Eye as usual out front. Named FNG Gizzard (Shannon Pons), newish to Charlotte from New England area. Say Hello when you see him.

Always great to lead this strong group, and glad to have BlackJack, Sloppy Seconds, and Dr Belding at DMZ.



Well, That was Fun

12 Pax ventured out into the Anvil gloom to get the Hump Day started right. Instead, we did this:

Mosey to middle of parking lot for COP IC

SSH x 25

Low Slow Squats x 20

Merkins x 10


Mosey to Hot Box for 10 Dips, 10 Derkins, 10 Step Ups.

Rinse and Repeat

Run to A51’s Greatest Turf

Count off by 3’s. 1st group: People’s Chair. Bear Crawl up and around turf. 2nd group: Burpees until Bear Crawlers are finished. Rotate thru each position 2x.

Mosey to lot near RoundAbout. Pax hold plank while one by one each man runs AYG around the circle and back to his spot.

Grab a rock for Curls x 10, Overhead x 10, Curls x 10.

Line up shoulder to shoulder, pass one rock end to end with American Hammer. Up the line and back 2x. Return your rock.


Indian Run to fence , far side of soccer fields. Partner up.

Wheelbarrow until done, flapjack as needed.

Run to Child Development drop off, for 4-Man Derkins and One-Legged Burpees 10 each leg.

Lunge Walk tree to tree, 5 Squats at each tree.

Mosey back to cars for brief Mary.



We had a great group out there, Cobains to the name I left off. Tried to hit a lot of the campus at Anvil. Lots of opportunity out there!

Anvil Tour, Summer 2018

11 Pax got a pleasant tour of the Anvil AO this morning, with a couple of stops for various fellowship. It went something like this:

Short mosey to center of Calvary lot for COP in cadence

25 SSH

20 Squats

15 Merkins


Mosey to Big Rock

10 Burpees OYO

10 Low, Slow Squat

10 Alternating Lunges

10 Toe Taps on curb


Mosey to entryway to Northface

10 Burpees OYO

Run to base, 5 Merkins, run up Northface, 5 Diamonds. Rinse and Repeat .


Run to Wall by Life Center

10 Burpees OYO

People’s Chair, with Left Leg high, Regular, Right Leg high.

BTW, with Left Hand high, Regular, Right Hand high. (Yes, we did that. Why not?)


Run to Playground, partner up.

10 Burpees OYO

1 Does 10 PullUps while 2 runs to ballfield and back. Flapjack, Repeat for 3 laps.


Run to Hot Box

10 Burpees OYO

10 Step Ups, 10 Dips, 10 Derkins. Repeat x3.


Run back to launch

7 Burpees OYO

Various Mary until 0615.



I always enjoy leading at Anvil. Great group as usual, and a big shout out to Dumpster Fire and Drano for joining us. It’s Drano’s backyard, but we don’t get to see him much at Anvil. Dumpster Fire stamped his passport and made the trip in from Pineville. Strong performances by the usual crowd; Brushback, Runstopper, and Flipper were killing it, Brilleaux and Lorax were too far ahead of me to even know. I would have brought a birthday cake, but the Fire Marshal says that many candles requires a permit, so….



Sandbox is always open for volunteers, but especially oin the next coupke of weeks we could use a Project Q and 4-5 Pax to do some moderate grading and “Ikea-style” construction. Follow

Or reach Soft Pretzel, Transporter, or Flipper for details.




Better than chocolates

9 Men got their hearts right at Anvil for Valentines Day.

It looked something like this:

After a quick disclaimer to the Pax, we took a longish mosey to the far side of the AO for COP in cadence.

SSH x 15

Squat x 15

Mountain Climbers x 15

Partner up for wheelbarrow to first island, flapjack to second island, first man again to third island, partner 2 to fourth island.

AYG back to start. Round two was Partner Carry w flapjack as needed to fourth island.

Mosey to wall for modified People’s Chair.


YHC reaches into the bushes for a sandbag stashed before the workout. While holding People’s Chair, pass the sandbag down the line and back.

Round Two, Overhead Press the sandbag, pass down, and back.


Bear Crawl Charlotte’s finest patch of turf, Lunge Walk back to start.

Line up single file for Sandbag Indian Run. Man at the back runs w sandbag, then hands to Pax in front of him when it’s his turn to sprint up.

New weight-bearer runs with it until sprinting Pax is in place at front of line. Repeat from church building to ballfield fence.

Partner Derkins x 10 each, Sandbag Indian Run back to Hot Box.

10 Derkins, 10 Dips, 10 Step Ups OYO.

Rinse and Repeat.

Line up single file for Bucket Brigade. Instead of water bucket, Pass sandbag (ended up being Throw, more on that later)  to man in front of you, then outrun the bag to the front of the line. Continue all the way back to church building.

Run to rock pile, partner up.

Partner 1 runs to far light pole and back while Partner 2 does called exercise. Flapjack.

Round 1 – Curls

Round 2 – Overhead Press

Round 3 – Squats

Catch Me if You Can, with 5 Merkins then chase, back to far corner near North Face.

Pusharama and Mary medley.

Mosey back to cars and we’re done.



Seems like this wasn’t quite as bad as it looked on paper, but the sandbag created some interesting moments.

The bucket thing was expected to be a stationary line, except for the guy running ahead. Turns out the competitive juices started flowing, and the whole group was running WHILE throwing the bag, making the guy moving to the front of the line work that much harder. Excellent!

We mixed it up and burned a little of everything.



First and foremost, continue to keep Jennings, BoutTime and M Lauren in your prayers.

Jennings numbers still need to move in the right direction, and family is headed to Memphis tomorrow morning.


Church On The Street (COTS) celebrated their 20th anniversary of doing God’s work last month! Join them and your F3 Brothers the first Sunday of every month. About 0545 to 0800.

Check with Strawberry for details.

SpeedForNeed takes over the RunJenRun March 3rd. Should be an epic EIGHT CHAIR event. You want to be a part of this.