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Graveyard Spirits

DICCS given for 3 PAX


Mosey behind school and fields to cement pad.

Imperial Walkers

Plank, 6″

Mountain climbers

Calf stretch

Mosey to front of school

Side straddle hop

Plank, 6″


Runners’ stretch

The Thang

Pick up Posse and head to the graveyard

Loop and at each turn an exercise

15 x Bobby Hurleys

15 x Heals to Heaven

15 x Mike Tysons

15 x Shoulder Taps


Mosey down the hill to old school

Partner up (which was easy with 4)

Partner 1 does bear crawl then runs backwards the width of BB court x 2, Partner 2 does dips. 2 rounds

Partner 1 does bear crawl, then runs backwards the width of BB court x 1, Partner 2 does incline merkin, 2 rounds

Web of merkins and big boys…got half way though.

Mosey up hill, back to graveyard.  One more round of loop since we had time

10 x Bobby Hurleys

10 x Heals to Heaven

10 x Mike Tysons

10 x Shoulder Taps

Mosey back to COT, 10 merkins to finish.

Great job boys!!!!!!


I can only imagine what those people driving by thought when they saw a few headlamps bouncing up and down in the graveyard

Ramp build in Monroe was a success.  Thanks Magi and Shopdog for leading the effort

If you haven’t seen a fellow Pax in a while, reach out…they may need your support

CPR training opportunity Saturday 1/22/22, 10am, Five Stones Church

Christ Closet Furniture pickup needs assistance

Please take pictures of all 2nd F and 3rd F events so we can market all that we do

Thanks Posse and Dunkin for asking me to lead and giving me the chance to have my VQ @ Lycan



Convergence @ Flash

38 Pax Converged at Flash for Partner up

DICCS- Provided

Warm up:

15- SSH

15 Moroccan night clubs

15- Imperial Walker

Plank to calf stretch

Runners pose

10 Merkins

The Thang:

Partner A holds handstand against wall while Partner B runs paved triangle near teacher’s MS parking lot then flip flop X2

Mosey to front of MS

25 merkins and 10 burpees at each of the 3 light poles to MS entrance

Mosey to benches at school

Partner A does 10 step ups where 2 is 1 while Partner B runs the island then flip flop X2

*Penalty round (some Pax were cutting through the island for their lap)

Partner A does 15 derkins while Partner B runs the island

Lunge length of overhang on way to back of school

Four Corners in basketball court

((25 big boys, 25 heels to heaven, 50 LBCs, 50 shoulder taps) 3 burpees in middle) X1

GAGA Pit work

On the edges of the two Gaga pit structures, Pax partners split up 75 derkins and 75 dips

Mosey back to COT as running out of time

Stop for 10 mike tysons at light post on the way


Announcements were made

Welcome FNG – Shingles

God let’s everything happen for a reason (Mike Tyson quote)

Mild morning with 21 PAX arriving bright eyed.  It was a pleasure to lead today.


Mosey from the parking lot by the shed for a warm up.

20 Imperial walkers

Plank, 6”, repeat

20 Mountain climbers

Mosey to front of middle school

20 side straddle hops

Plank, 6”, repeat

Calf stretch

Runners stretch


The Thang

Mosey to school road in front of the MS, stopping at first streetlight

Alternate 10 x merkins, 10 x big boy sit ups at each light to the stop sign

Mosey to large parking lot by football field, 4 corners

Three series of:

25 heels to heaven

25 plank jacks

25 american hammers

25 mike tyson’s


Mosey back shed, gather as a group and then to COT

The Moleskin


We had a great turn out and there was a lot of complaining especially with the third round of mike tyson’s (was only planning to do two) but complaining = a good workout so I thought we should continue.



Fuse Box noted a few changes for the race tomorrow.  Be there by 7am (or earlier) to start by 7:15am.

Chastain is still open to do more burpies so sign up/donate even if you don’t want to run.

F3 dad’s are getting together 12/11 for a kickball game but really to do a toy drive for Christ’s Closet.  New and used toys will be collected.  The event will be at the high school lot 9am.

Zin is doing an “ornament” exchange on 12/4…bring whatever you like to drink or what you want to get rid of…either way is good.  Still don’t know what type of ornament he is looking for.  Guess you have to show u to find out just please RSVP so he can get a better idea of how many will show.  Its for all Pax, even guys that are not part of F3.

EFFEE will be hosted in February.  Location and date to be confirmed

Chatterbox’s wife is selling traditional Indian meals to benefit Roof for a child.

Just the tip

DiCCS given with plenty of time to spare


Mosey on the back path to the front of the middle school

20 side straddle hops

10 low slow squats

10 merkins

Calf Stretches

Runners Stretch

20 shoulder taps


The Thang

Mosey to front school road

Each light, alternate 5 merkins and 5 big boys, end at stop sign.

Mosey to big parking lot for web/4 corners

25 superman (supermen?)

25 american hammers

25 bridges (just the tip)

25 LBCs

5 burpees in the middle

Rinse and repeat once

Mosey to wood benches, partner up for

1 partner runs around circle/other does dips, switch

1 partner runs around cirle/other does steps ups

Mosey to shed, plan was to jailbreak every other light to get us back to COT on time but with all the students running on the same path(s), I decided to just do a mosey back to COT (so not to have a bunch of men run up behind students).

Mosey back to COT, jailbreak at last light


The Moleskin

With all of the parents driving past us, it would have been a great time to do monkey humpers, but they seemed to enjoy the bridges/wife-girlfriend thrusters.  It was (shocking) humid and everyone got on a good sweat.  Thanks for giving me the opportunity to lead this great group this morning.



Schneider tried to communicate something about a race and a chicken but he was dazed, confused and had trouble putting a full sentence together.  I kept an eye on him in case he needed CPR.

IPC Challenging.  Zinfandel has placed information and links in GroupMe.  Link to sign up is

Q school tomorrow at SOB

Posse gave the “freed to bleed” shirt to Fuse Box for many reasons. He heard about blood drives in other areas and thought someone should do that for Waxhaw.  Instead of thinking someone else would do it, he took it upon himself to start the F3 Waxhaw Blood Drive (working on #6) which has been so successful…he became the “somebody to get it started” instead of expecting someone else to do it.  FB continues to spread the F3 story, trying to come up with new opportunities (ex – basketball) to get more men involved and continues to connect with Pax that have not been participating, to bring them back in.  He started the Chiseled site and was Q site until just a few months ago. FB is part of Posse’s shield lock and has helped him to grow over the past 2 years.  Well deserved Fuse Box!!!!!!

Prayers were requested for Akbar & Maggi’s families

Mad Dog took us out.

Stairway to Heaven (well not really)

Issues getting the flag into the ground…near the dumpster.

DiCCS reviewed and Schneider had to bring his phone.  We started our warm-up run to front of school then back to the loading dock area while picking up Popeye on the way…imperial walkers, side straddle hop, moroccan nc, runners stretch, calves, plank 6″, merkins.


Partner up at back of school, bottom 5 benches, team of 200 dips & 200 step ups while timer is running back behind the school, up the loading dock steps and back

Mosey to front of school (stopped for an audible exercise for the six to catch up, thanks Zin), mosey to observation deck.  Partners again, team of 200 American hammers & 200 shoulder taps while timer runs up to the top of the observation deck, touch all corners.

Mosey to the road in the back to run exercises at the lights, only had ~ 5 minutes so burpees at the first 3 lights then mosey (or fast mosey if you are big tuna) back to COT…


Good chatter today…it was humid and even though we only got in 2.54 miles it seemed longer.  I know I was tired.

After Schneider’s extended weekend at Lake George he forgot how old he was


Blood Drive on June 19th 9:00-1:00 at Five Stones Church…need 13 more to sign up

Dad’s camp…sign up

June 26th Christ’s Closet needs our help at the barn/house with furniture

Thanks for taking us out 069

Ricky Bobby forgot he was site Q

We were not crucified

13 PAX (plus another 5 at Swarm) at Impromptu this morning…no site Q’s to be found…Recalc looked all morning.

Easy mosey behind the school to Rudy’s shed/bus lot. Circle up for SSHs, Imperial Walkers, 6” planks, some stretching (against Recalc’s advice), Elbow plank/reverse Peter Parkers.

The Thang
Mosey to the traffic circle, to the wood benches. Partner up, exercise is 200 dips, partner runs down to and around the circle. Then to the steel benches/picnic tables for 200 shoulder taps with feet on bench (2 was 1).

Mosey to large parking lot by football field for 4 corners. Since it’s Good Friday…
20 Crucifix merkins
20 Toe touches
20 Bicep merkins
20 Crucifix crunches
Since it is the 2nd day of the month, 2 burpees in between each set in the middle

Mosey to Rudy’s shed. 1 burpee at each light as we finished at COT J.I.T.


Anytime you want Golden Plates to attend a workout tell him I am the Q (Fusebox).

Waxhaw Trail Fest (WTF) – May 1st starting at Walnut Creek Park, t-shirts available for purchase
Clean up downtown Waxhaw, April 17th…should be quick. Coffeeteria afterwards. Bring leaf blowers, rakes, gloves, etc.
Off the chain site is moving to Wednesdays, 6pm Walnut Creek
FNG (Dustin) who started his first workout with SWARM…aka Dunkin

Rain rain didn’t go away…

DICCS covered, all good except Posse doesn’t like being asked for the time more than once

Mosey to covered area by the school bus lot.

Imperial walkers, potato pickers, 6″ plank, mountain climbers, calf stretch (from the pax that blew out both of them in 2020).  Should we stay under cover?  NOPE…needed a little mileage.

Mosey to neighborhood across the road.

Driveways on right to the cul-de-sac, alternating speed skaters & bobby h’s.  Comment (mad dog) made about how glorious it was be to stay off the ground with the stated exercises.

On way back, driveways on right, alternating lunges & side straddle hop

Mosey across to other neighborhood (same side as school) to first street on left for 7’s on the hill…

Dry docks & plank jacks

Mosey back to covered area by the school bus lot.

American hammers, merkins, lbc’s, shoulder taps, peter parkers

Mosey back to COT.  Rudy had enough of the rainy condition and took off…should have competed at the Rooster with that pace.  90 seconds left we finished with low slow squats


CPR March 29th – Sign up

New A/O on rising of the next full moon @ Waxhaw elementary.  In addition, whenever there is a full moon we will have an iron pax workout, first one will be led by Chastain.  Purpose is to split up Flash so Posse will review recent Flash workouts and assign pax as Q’s.

Also noted there are too many announcements in the COT and that may be limiting the opportunity for pax to open up so we are looking for guys to help start a weekly news letter to communicate all of the announcements, upcoming events, etc.  Based on historical texting examples, Schneider will not be allowed to help with the newsletter.

Prayer request for my niece Lauren was added.

We kind of had a FNG (Return of Golden Plates v2)

16 Pax showed up for my VQ at Chiseled today.  After very little prodding I was able to get a few Pax to attend that do not normally attend Chiseled so that was great…appreciate the support

Warm Up

Mosey up to the entrance on Cuthbertson Rd then back to COT, doing butt kickers the last 1/4.

Then some quick warm up exercises in cadence:

  • Side straddle hop
  • Potato pickers
  • Merkins
  • Calf stretch (didn’t hear Damascus moaning so he must have been fartsacking)
  • Runner stretches


The Thang

Walked over to Mt. Chiseled with our coupon (rifle carry), partnered up with someone with different abilities and performed the following with a run around Mt Chiseled as the timer:

  • Curls w/coupon
  • Speedskaters w/bricks
  • Dry docks
  • Low slow squats w/coupon
  • Chest presses w/coupon
  • American hammers w/bricks
  • Lunges w/bricks
  • Derkins
  • Step ups
  • Shoulder taps
  • Continue until 6 caught up and there were 8 min left

Walk back to COT with coupon (rifle carry) to finish with a few more exercises:

  • Moroccan night clubs
  • Heels to heaven
  • LBC’s
  • Flutters
  • Fuse Box’s version of a ½ burpee
  • Draper’s chest presses



No Vups or Blockees which didn’t go well with Doughboy.  Not a hard workout, easy to understand but it’s what we all put into it.  None of us get up to work out at 5:30am to dog it and that was clear today.  069 enjoyed it so much he was still doing curls after everyone left 5 stones.  Also thanks to Golden Plates for the music.


  • Happy Hour tonight, 5-7pm, at Lawson pool parking lot new side.  BYOB
  • Q-school 3/6, 6:30am @ Cuthbertson MS
  • Rooster 3/13 starts at 6am in Rock Hill. SIGN UP on GM
  • CPR signup sheet will be posted soon. March 29th, 6-8pm @ 5 stones
  • Mention for my niece/goddaughter Lauren in the prayer

VQ…rain ray stay away

23 men arrived for Impromtu…the forecasters promised rain but it didn’t rain which was awesome (so I didn’t have to modify).

Warm Up

There was a mention of Driftwood and his warm up runs…maybe a little similar but definitely not the same pace.

SLOW jog behind CMS, past buses to front of CMS

Circles up to do:

20 side straddle hop
20 imperial walkers
Plank, then 6”, back to plank
20 mounts climbers
Calf stretch, flapjack
20 shoulder touches

The Thang

Mosey to picnic tables behind HS
Partner up. One does dips/squats, other runs around circle, 2 runs each. Then one does merkins/step ups, other runs around circle, 2 runs each.  Total of 4 runs around circle for each person.

Then mosey to large parking lot, 4 corners
20 heels to heaven
20 plank jacks
20 American hammers
20 Derkins
2 burpees in middle between exercises, Repeat until the 5 min warning

Head back to COT


Thanks to all for all of the support in helping before and showing up this morning for my VQ.


F3 dads on Saturday, 8/15 @ Newtown, 9am

Open Door – 3 meetings, 2 zoom, one live Sun 7:30am at 5 stones

F3 Waxhaw 1 year anniversary celebrated on 9/7 @ Cuthbertson school 0630 hrs.  We will have a choice of 3 exercises:

  1. Mash
  2. Boot camp
  3. 5K race

School is not in session (anymore…late)

Warm Up

On a fine summer morning we went to school…and then it was over.

Chastain and Fuse Box explained what we would be doing until 8:30am, preached the DiCCS format and then we were off…no that was Fuse Box…with no weinke


We moseyed towards the front of the school trying to keep Fuse Box in sight.  An example of what not to do as a Q.  It also didn’t seem like Chastain knew how to count but again a lesson for us to do it right.


Jump Squats

4 corners (split the group/on your own)

  • Dry docks
  • Flutters
  • LBCs

Moseyed to the school bus lot for some work with a partner.  No partner carry exercises allowed now with Covid (phew) so we caught a break.  So while one partner did derkins, the other ran ~40 yards then back to change exercise positions with said partner.

Short mosey to rock area…


Shoulder press

Tricep press

Used the lamp posts by the shed/field to practice american hammers…only twice and then sprinted/jail break to the COT.


I really appreciate everyone taking the time to help me learn how to Q (after being here only 3 weeks) especially Chastain, Fuse Box and Posse.  Apologize for submitting this 3 days late (from time I could access).


n/a.  Chastain took us home with something other than a prayer