Author Archive Tonyatine

Crossing Borders

Luckily YHC was finally added to the SOB Slack page in time to get a DM fro Teddy and Wingman following up on a request weeks prior to Q at the often visited, but never led site in SOB land. The Waxhaw-Marvin Crew are frequent visitor to the point we are regulars, so we often need to pay our dues..

The first Monday after the NFL season was bound to be a little short, if not short, beat up from the weekends festivities.

Had a total of 8 Pax with about as many of the regular runners for the early smokescreen jaunt. does tDat run have a name? If not, I think I just named it.


quick mosey out to NW lot for SSH/IW/MNC/PP. another mosey to the bank for some of the easiest assisted peoples chair Jabs, Calf Stretch, Runner stretch, Up/Down Dog.


Head toward the Anails bar…. 5 burpees x2 en route. then lungwalk halfway to the Rockpile, 5 more burpees, then slow mosey to rocks.

pick a partner for a lap with workout

  • Lateral raise
  • Curl
  • Squat Thruster

Wave goodbye to Sweetwater who had to go take kids to school

  • Tricep
  • All LBC in cadence
  • Hernia
  • Chestpress
  • Shoulder Press
  • Rows
  • Triple Lindy
  • All LBC in Cadence

Head back to COT with 5 more burpees, and stop at the assisted peoples cahir (now called the Peoples Court since its not really court or the real peoples chair)

Finish some Flutters at COT.


this was my first Q at Firestarter with more to come as i start keeping an eye open as to areas and places to work with. Good small group today with a focus on more upperbody work. lots of Chatter about the upcoming week 2 IPC and how much it will suck.


  • SOB IPC at Morrison Y on Friday
  • Waxhaw IPC on Wednesday at Cowbell


Still a little sore, but it was the best 20 minute workout I’ve ever done!

Well, YHC should have thought ahead when volunteering to Q the day after an IPC, but alas, we must persevere and push through. As YHC started to lay down last night, the soreness of 250 Merkins the morning were starting to settle in as the legs started to tighten up. The body shop is smaller AO, but one i wish I were abel to get to more often. After going for a ridiculous two weeks in a row, Das Boot said, W”hen you gonna Q here now that your a regular!?” I obliged since it was between skating sessions.

The smaller crews can be more enjoyable at times as you can chat and hear some more mumblechatter amonst the 90 alternative and Grunge tunes. We had 5 Pax to start, then the “6” Posse showed up @ 20 mins late.


  • Slightly longer mosey as YHC needed to loosen up a little bit.
  • SSH 20IC
  • MNC 20IC
  • Shoulder stretch
  • Potato Picker 20IC to stretch tight hammy’s
  •  Runner/Calf/UP/Down Dog



Head to the wall, pair up run a lap while working the wall. All do 2 of each exercise and laps around the front lot per.

  • Jabs x2
  • Donkey Kicks x2

This is about where a car rolled in and Das said, “hey, thats Posse!” Posse walks up ready to go and evens us out at 6 PAX which was helpful.

  • Air Presses x2
  • Tysons x2


To the rock pile:

Grab your coupon and rifle carry 100 yards to light post near “Smugglers Notch/Cove”. Civilian count in unison 2 exercises then run laps.

  • Shoulder Raise x30/ 20 Hernias
  • LAp
  • 30 Curl/ 30 Rows
  • Lap
  • 30 LBC / 30 Squat Thrusters
  • LAp

Rifle carry 100 yards back to rock pile, head to COT.



I really hope more folks head out to the Body Shop, I know there are tons of PAX that have not been to the furthest MArvin/Waxhaw region, but it is one you should. we often get a good cross from SOB.  there are a ton of options at this AO from playgrounds, tracks, hills….And a Restroom!!!!

As usual, good times leading. we thought we would just have 5 of us, but with Posse coming in…….Not so Hot!?! we had a good even group. Good on him, he could have easily said “Screw It” and pulled the covers back over for a few more winks. But he got his butt out and made the effort. Even it was for his self titled “best 20 minute Workout!”


  • IPC talks and getting more Marvin guys involved
  • Blood drive in Oct for SOB

Honoring The Fallen

Ten Pax joined yours truly for the pre-dawn tee time at the area’s premier concrete golf club this morning. One police officer also joined us at the end at CoT – likely as a result of a concerned citizen calling in a report of eleven grown men cavorting around in a school parking lot while listening to Miley Cyrus. Thanks for the tunes, One Star.

DiCCS reviewed.


We mosey for a short loop in front of the school to circle up in the big parking lot. Quick warmup of SSH, Imperial Walkers, Moroccan Night Clubs, Potato Pickers, & Calf Stretches, and some Merkins. No easing into today’s workout – after the warmup, we go directly to the rock pile to grab our own Goldilocks rock (not too big, not too small). We head back to the big parking lot.


What our U.S. military accomplished over the last couple of weeks in orchestrating the safe exit of 120,000+ people from Afghanistan is nothing short of incredible. However, 13 U.S. service members did not make the return home alive as they lost their lives in last week’s cowardly terrorist attack. These brave men and women risked their lives for not only their fellow U.S. citizens seeking to exit Afghanistan, but also for tens of thousands of Afghan nationals that were fleeing the Taliban regime. THANG 1 for today’s workout was designed to honor these fallen U.S. soldiers.

The individual rocks we plucked from the rock pile for THANG 1 were a representation of our unwavering appreciation and respect for those 13 U.S. service members that lost their lives outside of the Kabul airport last week. Just like our appreciation and respect for our service members should never leave each of our spirits, our rocks today never left our sides. The workout consisted of thirteen rounds of performing an exercise at one end of the parking lot, then running to the other end of the parking lot and back while carrying our rock. The exercises performed for each round follow:

  • 30 overhead shoulder press
  • 30 curls
  • 30 overhead tri extensions
  • 30 bent over rows
  • 30 squats
  • 30 LBCs (rock optional)
  • 30 Merkins
  • 30 lying chest presses
  • 30 V ups (rock optional)
  • 30 Carolina dry docks
  • 30 kettle bell swings
  • 30 big boys (rock optional)
  • 30 Mike Tysons


Rocks were returned to the rock pile. We partnered up on one end of the big parking lot. We had 10 minutes remaining until we needed to get back to CoT. For those 10 minutes, we did a partner circuit that consisted of running a lap (with one burpee half way around the lap) while the other partner did Mary exercises until their partners return to the starting point. The Mary exercised performed for each lap consisted of the following:

  • LBCs
  • Freddie Mercuries
  • Heels to Heaven
  • American Hammers
  • LBCS
  • Continuous Plank
  • Heels to Heaven

We headed by the CoT right on time for the closing bell.


Count-O-Rama and Name-O-Rama completed. Announcements then One Star took us out. A Marvin Sherriff was in the small parking lot right beside CoT  facing the Flag. We chatted with him and thanked him for his service. He joined us for our family photo, then promptly pulled over a speeding car before any of us drove away from the parking lot (true story).

This was a great total body workout that everyone absolutely crushed. I know for yours truly that, while THANG 1 with the rock was brutal, the fact that the workout was to honor our fallen service members made me forget about the temporary pain of the moment and filled my heart with gratitude and appreciation for these men and women that selflessly put their lives on the line for our country.

“It is foolish and wrong to mourn the men who died. Rather we should thank God that such men lived.” – General George S. Patton


  • Tickler VQ at Last Call this Friday at 5:32 AM. Be there!
  • IPC- Wednesday at Cuthbertson, Friday (SOB) The Brave,  Saturday At Homecoming.
  • If you are interested in the IPC Relay get in touch with Tanyatine, Zin, Chastain, Gerber, or anyone of those fools! That is typically at Cuthbertson Friday before Swarm/Impromtu

2 minute Drill, or 2 minutes to slacking!

Well its been nearly three weeks since YHC was able to post at bushwood due to some traveling, but was great to be back with some of the Bushwood OG’s.  we had a good 10 HIM’s ready to roll.


slightly longer mosey than typical to get a good warmup for what was to come, all stretches were on purpose:

  • SSH
  • Potato Pickers
  • Up/Down Dog
  • Calf Stretch
  • IW
  • Runners Stretch
  • Quad stretch


Head to short track under cover as there was some rain expected, the rain just turned out to be the the Short track Sprinklers. Pair up, One run the other works.

  • Dips x2
  • Derkins x2
  • Step-ups x2

The Beef:

Grab a rock on the way to the parking lot, Count off into 1&2.  Split side over the parking lot line with the 1’s facing the 2’s.

This was a team event: 2 minutes to hold a pose.

  • Pose 1: 2 minute Squat position arms straight out. Keep in position, if you break form, do 10 merkins then get back to Squat form.
  • Run a Lap
  • Pose 2: 2 minute Plank, Keep in position, if you break form, do 10 Big Boi’s then get back to plank.
  • Run a Lap
  • Pose 3: 2 minute curl Hold at 90 degrees with coupon. When YHC called, we did 10 curls.
  • Run a Lap
  • Repeat with 3 minute plank.

Time, bring coupon back and head to COT.


You would think this sounds fairly simple, but trust me, the burn is inevitable. competition was to see which group had the least Merkns and Big Boi’s, but it seemed as though it was pretty even. YHC had to be the form police a few times and either call out that pickle pounders were not allowed or standing above/below 90 was off.

Not sure what was worse, having to wait the 2 minutes, or endure One-Stars rendition of “the Wheels on the Bus” to pass the time quicker.

All in all this was a little something different I picked up from our Brothers in Naperville and figured to give a try.

About that: it was nice to be on the road for a few weeks and be able to post with some other crews. There are some great guys out there that are willing to help out and hook you up with a workout or a coffeteria. All in all, I would encourage anyone to venture out.


Happy belated Birthday to Big Ben


Bushwood Site Qs Tanyatine and Fiji have taken their talents elsewhere for the last 7 weeks which has given me the opportunity to Q twice in that time.  I was much better prepared this time with more than a few hours to get my act together.  Create a playlist…check.  fun workout planned…check.  All that was left to do is make it out of bed and scoop a few other Firethorne boys in the clown car.  Check.  Let’s go!

Disclaimer given

Split up with the MASH Unit and the rest of us.  The grunts and groans of the MASH unit could be heard through the entire golf course.  The guys killed it.  Awesome work.


Mosey around the street over to the driving range for a bit of a warmup.

  1. 18 side straddle hops
  2. 18 Moroccan night clubs
  3. 18 merkins…changed to 36 due to One Star harassing Q about counting/cadence
  4. We may have done some burpees in here…cannot recall. May have blacked out early.

Front 9

Mosey around parking lot to head to the first tee.  Break into twosomes.  One runs, the other works hard until runner comes back.  Oh…and half way through the run we decided on 5 mandatory burpees each time around.

  1. LBCs
  2. Diamond Merkins
  3. Curb Dips
  4. Wall Sits with punches

Repeato one time.

I knew everyone needed a second to catch their breath for what was coming.  El Torro was given the honor of a 10 count before we mosey over to start the back 9.

Back 9

After abruptly ending El Torro’s 10 count at 6 we mosey over to the 10th tee.  The same twosomes are kept.  Flo gave us a little reprieve with some ab work before we get going.  Things got tougher here.

  • Wheelbarrow down the parking lot and both do 20 big boy sit-ups.*
  • Other person wheelbarrow up the parking lot and both do 15 big boys.**
  • Do this three more times and decrease big boys by 5.

* disclaimer 1 – the original distance picked was ridiculously long.  Audible on the fly

** disclaimer 2 – doing big boys after being the tire end of a wheelbarrow is brutal.  Another audible on the fly.  Decrease the count.

With a few minutes left we mosey back to COT for some last-minute ab work.

  • 60 second plank
  • 18 count pickle pounders (or some derivation) courtesy of One Star
  • 60 second heels to heaven lead by Big Ben




Prayer Requests

  • Mayhem’s Mother Alice is struggling with COVID. Also, Mayhem has a buddy that is struggling with alcoholism.   Let’s keep them in your thoughts and prayers.
  • THE Chastain has asked for requests and thoughts for their foster child

Other Announcements

  • Bottle Q (Cap) is on Q this Friday and Last Call – 6:02
  • Deadline for Dad’s Camp is Wednesday. Dad’s Camp is at Camp Thunderbird
  • Free to Bleed shirt given to Radar. Radar has arranged multiple blood drives and is the Q for the Dad’s camp.  Radar also just finished Go Ruck – 16 hour overnight ruck.  Radar is the man.  Nice work on all fronts.



I wanted to take the prayer out in a bit of a different way today.  We read a poem that probably speaks to many of us that do F3.  Those of us that understand the importance of giving the day everything that you have.  Here it is:

This is the beginning of a new day.
I can waste it or use it for good.
What I do today is important because I am exchanging a day of my life for it.
When tomorrow comes, this day will be gone forever,
leaving in its place something I have traded for it.
I want it to be a gain, not a loss;
good, not evil;
success, not failure —
in order that I shall not regret the price I paid for it today


Site Q note– Thanks for Stepping up Juice and for the great words. In addition, thanks for all the support from the HUGE crowd that showed up to Bushwood in our  Site Q absnece- this is what this group is about, stepping up and in when there is a need! Love seeing this site getting large numbers, especially from those that we do not see too often.. Keep it up PAX

Coin Flip Q presented by Bushwood

Bushwood has been a Site Q vacation for a little while, so we are back at it finally but playing catch up on the Q’n realm. One Star and YHC flipped a coin and he lost..


Mashers headed to the appropriate positions while the rest of the PAX Mosey –> SSH/ImpW/hammy stretch/wide leg merkin/calf stretch/Up/Down dog/Runner stretch


Headed to half wall for some Step-ups/Dips/Derkin 2x each. Cross over Marvin School road to the newly maintaned back nine cul-de-sac. Pair up, ab work while other HIM ran. Big Bois, Freddy Mercury’s, LBC. SInce the grounds were so nice, we decided to stay in the Cul-De-Sac for a little Duck-Duck-Goose!

Circle up, each pax called an exercise for the group to do while the caller ran two laps around the group. VArious exersizes were called… Of course, J-Wow has to be J-Wow and call Diamond Merkins on his turn…. Knowing fair well he didn’t have to do them as he took his sweet a$$ time running the circle with a grin! We Jersey folk call that a dirt-bag move!!! Ha!

finish up heading back to the front nine for some wall work. with same partner, one bear crawls to the other side of lot and runs back while the other does some wall work-Jabs/Air Presses/Tysons/Donkeys. Still a little time left, so One Star pulled a rather cool audible of a Show and Tell. All sit at the wall, and each person tells a quick story of how they got their F3 name. When each finished all had to do 5 Donkey Kicks.

Head back to COT for  the Fiji Fast feet.


trying to get things back in order on the Bushwood site as its been a long summer with a lot of vacations. but think we are back at it.

The Show and tell Audible was really cool. Was based off the 6th man from this past year that has been fizzled out, but was a great way to know how each PAX was named. Kudos on that call.

See image on Groupme as YHC had a nice F# Sweat stain


Need Q’s for Bushwood/Body Shop/Last CAll

Turnbuckle needs some trucks for furniture moving with Christ Closet


TBD: Who draws the short straws?

Looking to put up marketing for Bushwood, YHC noticed that TBD was our Scheduled Q! great, who is this mystery HIM, can’t wait to find out?

Well, as we all know, that PAX doesnt exitst……Not yet at least to my Knowledge, but how great would it be for a new FNG to get totally railed by that name?

Anyhow, guess that means the lone site Q has to step up, awesome, they YHC!

After messing with the PAX asking who’s on Q, I just started a mosey and when with some gut instincts for my home site.


SSH/IW Potato pickers/calf stretch/runners stretch, maybe a few others…

I may miss some stuff with a lack of weinke.


Mosey to the half wall, 20x Dips/step ups/Derkin(irkins) 2x

Head to Turkey trot: each right mailbox, alternate 18 Merkins/18 squats on the way there, 18 LBC/forgot the other, but 18 of them too!

head back to the trail behind the school en rte to the small track while doing 1 burpee at each mailbox. We seemed to have lost a couple Pax along the way as Babyface agravated a calf, and On-Star, I mean One-Star was on point to make sure he was okay and walk him to COT just in case. The rest of the crew partnered up and did Pull ups and derkins while the partner ran the short track. On-Star showed back up with Babyface slowly Limping/walking behind.

We then headed to the staple rock pile for the regular weekly visit for two exersizes then a large lap.

  • curls 27
  • press 18
  • tris 18
  • chest 27
  • rows 18
  • maybe a few others, then repeato.

Put rocks back and head back to COT.


Well, what do you know, Chastain woke his but up an hour early to make the cross town trek to Bushwood. Lots of chatter about housing him up for a few days as he is AUDITING visiting for Site Q’s Review(yeah, perfect timing) near Marvin.

Props to Babyface for continuing and modifying to just stay with the pax during rock work, and to One(ON) Star for not leaving anyone behind.

We were able to get our regular tunes in at Bushwood as it has become a fairly normal occurrence. also hit some decent mileage to my surprise.


  • Check yourself for Chastain and his “Site Q Review”
  • Looking for possible new Site Q’s around the Waxhaw region
  • (late BB, but Chastain, i didn’t see you at Dromedary today!) just sayin.
  • crane relay
  • Need Q’s for Bushwood and Last CAll
  • F3 Dads (could Lil Sweet show up for that?)
  • Chastain will be at Rea View
  • Will any site Q’s show up at Last call? you have to show up to find out…

Sweatin in the Shop

Whith the AOshaming  put out on the social media, YHC was not sure what to expect this morning.. Well it had the opposite affect I was expecting as just 4 total Pax showed and 3 Mashers. BUut thats okay, with the smaller numbers we can get some good workout and chatter in.

With the balmy 75 degree day with what seemed like 1000% humidity, it was sure to the be swampy.


SSH/IP/Potato pickers/Calf/Runners stretch


Run the main road, at the lights on the right side, alternate 20 Merkins/20 Squats, on the way back 20 speed skaters/20LBC

head to rock pile while someone takes a break at the Newly appointed Smugglers Notch Mens room, two exercises then large loop.

  • Front Raise x20
  • Row x20
  • LAP1
  • Curls x20
  • Hernia x20
  • LAP2
  • Squat Trusters x20
  • Big Boys x20
  • LAP3
  • Tricep x20
  • Chest Pres x20
  • TIRECHANGERS for good measure x10 2=1

Head to short track and playground and pair up. One lap, other exercises AMRAP:

  • Dips
  • Pull Ups
  • Swing Derkins
  • Swing Abscisors

Head back to COT and finish with some MAry.



YHC was a little dissapointed in the Waxhaw pax this am as many still decide to stay in their comfort zones. The body shop is a little out of the way, but does get some PAX from SOB that is nice to see for some crossover alliances. still would encourage the PAX to venture to the Marvin area…

Was a ridiculously hot and muggy day, but was great to be out again. We noticed that Rea View has added a Mens room to the location! this is always welcomed… By some Pax more than others. We have decided to name the aforementioned room “Smugglers Notch”! You have to be there to know!!! (se what i did there, yes, there is a back story)

Recalc brought a new friend to MASH! meet the new FNG Medicine Ball “Wilson”!!!


YHC mentioned how precious life is and how quickly it can change as a close family member had a stroke out of the blue. Cherish the day..

Convergence at Cutty Tuesday 7/5 6:30am

Enjoy the weekend, and be safe everyone.

National Lampoons Itchy and Scratchy show

When Q Big Ben mentioned lat night that he would be lathered up in Calamine lotion on a separate text, he wasn’t kidding. He rolled up….Rather early for his liking, saying he nearly fartsacked and he showed us the literal meaning of lathering up with calamine. YHC told him could have just said he was out, but he powered through.

We had 9 total pax with the 2 mashers included.


Mosey- SSH/IW/Merkin/calf, maybe a couple others.


True to his name, we circled the wagons doing an exercise at two corners. Starting with 20 each–>15 each–> 10 each per lap

  • Lap 1 Merkins/LBC
  • Lap 2 Dry Dock/Heel to heaven
  • LAp 3 Tysons/American Hammer-(this got some grunts for sure)

Head to the rock pile to grab a coupon and do a similar 20/15/10 while running to the other side of the lot and back in between (leave rock in place).

  • Curls
  • shoulder press
  •  Triceps

Place coupon back at pile, then head to the short track and grab a partner. With the time left while one partner runs, the other does an exercise…

  • Lap 1 Dips
  • Lap 2 Derkins
  • Lap 3….Oh crap, running out of time. Back to COT

about 2 mins left at COT with the mashers: LBC’s IC and then the Fiji-fastfeet-finale for a minute with each pax calling down.


Man it was sticky out again today. Poor Big Ben had Calamine dripping down his limbs. Most of the PAX kepth there distance from him like it was full Covid again! I imagine he is scratching badly today. (EDIT—-Hes at Dr getting a shot for the Poison ivy) get better big guy.


Crane relay

July 5th Convergence?


Oh, The Wheel(barrow) In The Lot Keeps On Turning

18 Pax (including one FNG) made the tee time at Union County’s finest golf destination this morning. After YHC’s Q at Dromedary last week that involved a bit more running than anticipated, the greenskeeper set today’s course up for upper body punishment today.

DiCCS reviewed.


MASHers head to their chosen spot of pre-dawn fun, the rest of the gang moseys for a short loop in front of the school to circle up in the big parking lot. Warmup consisted of SSH, Moroccan Night Clubs, Imperial Walkers, Potato Pickers, & Calf Stretches, Childs Pose Yoga Stretech (to loosen the shoulders for what ensues), and some Merkins. We take a short mosey back to the small parking lot to behind the school for a lap around the track then directly back to where we started the mosey at the Warmup circle. Unfortunately the Warmup is over though and we dive directly into the upper-body shredding.


Everyone grabs a partner. Time for some human wheelbarrows over a ~20 meter stretch with exercises for each partner at the end of each wheelbarrow stretch. We do four down and backs (aka laps) with the person on the team acting as the “wheel” switching each segment. The exercises for each lap were:

  • Lap 1: Wheel for the segment performs 18 Merkins / Carrier LBCs until partner completed Merkins. Carrier becomes the wheel and return to starting point. Same exercises performed. Lap complete.
  • Lap 2: Wheel for the segment performs 18 Mike Tysons /Carrier LBCs.
  • Lap 3: Wheel for the segment performs 18 Carolina Dry Docks / Carrier LBCs.
  • Lap 4: Wheel for the segment performs 18 Merkins / Carrier LBCs.

Mary at the end until the six finishes. Standing ten count. We’ve made the turn and we’re off to the back nine.

Thang 2

Same partners as Thang 1 are kept and each team grabs a lifting rock. While one partner is performing as many reps of the set exercise with the rock for that round, the other partner runs a lap around the big parking lot, completing three burpees at the half way point, then then returns to their partner to relieve them of the rock. Six rounds in total with each partner performing the run + burpees and the exercise with rock in each round. Exercises for the laps follow:

  • Curls
  • Tri Extensions
  • Overhead Presses
  • Bent Over Rows
  • Squats
  • American Hammers

Rocks returned and mosey back to CoT. Four minutes are left on the clock for some Mary (Heels to Heaven, Freddie Mercuries, Shoulder Taps, & Fiji Fast feet w/Merkins). 6:15 couldn’t arrive soon enough. Workout complete – everyone crushed this one!


Count-O-Rama and Name-O-Rama completed – time for our FNG to take center stage. He’s so excited, he runs to the middle of CoT. Our FNG was Matt Rose, a work colleague of YHC. Matt tells us a bit about himself – originally from the Charlotte area, college baseball player (catcher), regular at Cross Fit, in the insurance business, etc. The initial name thrown out by the group was Jamie – the super friendly guy that accompanies Flo from the Progressive commercials. This name was an immediate hit but was troublesome to adopt as it is an F3 hospital name. The group stays on the same general path though and decides to name him The Catcher since he was the Bullpen catcher for the Charlotte Knights at one point. Welcome to F3, The Catcher!


  • Blood Drive on June 19th 9:00-1:00 at Five Stones Church.
  • Last Call is at 6:02AM Fridays at Marvin High School.