Author Archive Zinfandel

IPC Week Zero – 2021

Week 0 IPC 2021

This does NOT count as a Q so don’t you worry Chicken Little.I slept great last night but at 5am I realized where I was headed. Damn you IPC…

I had only really confirmed Bottlecap and Easy Button to attend as of last night. I pull up and 6-7 cars? Damn it we won’t be able to use the track if high school kids are there. I break it to EB as he pulls up….then we see Dasher trotting around the lot.

Oh man guys are already out taking a gander at the track? 3 IPC virgins in attendance? Oh boy. We find the one corner that has decent light and set up shop. Camera is rolling and it’s time to get this over with.

DiCCS given. Confirmed workout logistics. And it’s time…

I don’t want to give anything away but starting with 100 x Merkins is an ass kicker. Lots of different methods were discussed. I started with 15 reps and 10 secs rest. Couple rounds of that and it went to 10 reps, 7 reps… then 5 reps and then who knows. And that’s pretty much how the rest of the morning went.

Shoutout to everyone pushing yourself. Some guys partnered up and knocked out reps in unison. Whatever it takes to get it over with. You vs You is the next level of difficulty we don’t measure enough. It scares some pax off but it shouldn’t. Never too early to whoop your own ass.

Do it. Get better. Take a nap.


  • IPC Relay squad is ready. 5am Friday morning.
  • IPC Week 0 being hosted by Homecoming crew, more details available soon.
  • F3 Waxhaw Convergence for our 2nd year anniversary! This is not to be missed and hunt for some FNGs.

Yoga Calves

We did some things.

But We Did This Last Week…

And for my 79th Q, I went back to where the sausage is made – The Floater. What terrible descriptive word hasn’t been used to describe the 67th worst workout site east of the Mississippi. It has everything you could want to torture both yourself and and the rest of the pax. Unbeknownst to me I would have to run for 45minutes with clenched cheeks due to not cleaning out my tailpipe entirely.

Would I have a lot of pax? No pax? Did my cigar and cocktail sarcasm upset some? 2 Mashers and 8 other bros joined me ready to get it on.

DiCCS shown and the threat of Doughboy coughing on everyone meant it was time to roll  let’s get it…


Longish Mosey to the home of the Lycan. Circle up for….

  1. 20 x SSH IC
  2. 20 x Imperial Walker IC
  3. 15 x Morroccan Night Club IC
  4. 15 x LS Squats IC
  5. Jimmy Dugan
  6. Calf Stretch
  7. Runners Stretch
  8. 90/90 hip/glute stretch

Mosey to the graveyard for the ever classic Merkin, Air Press Webb. Bravo

Everyone loves a good segment, even more so when most of it is down hill. Jail break all the way to the wall. Wall sit until the 6 is in.

Mosey to basketball court. Line up across for suicides:

  • 4 x Sprint
  • 3 x Side Shuffle
  • 2 x Backwards
  • 1 x Bear Crawl
  • **20 step ups between each round on concrete blocks

Screw those concrete pillars because they are so tall and make step ups terrible

Mosey back towards COT. 5 x Bobby Hurley’s at every 5 mailboxes. Stop at parking lot and circle up for some Ab-O-Rama. Everyone got a 10 x of an exercise in. Mosey back to COT and a request to grab cell phones was made. Pax confused and concerned…


Lots always learned and again it was that damn humidity is the worst. Everyone got it in and appreciate all that posted this morning.

Yoga by Cliff Notes, as read by Zinfandel

And for my 78th Q… I read from the sacred book of Yoga for Athletes. You can only free ride at F3 for so long in a small group that meets awkwardly in a neighborhood playground before you gotta hop into the driver’s seat. We did something for 45mins. It wasn’t fluid but it worked. Time to refine and thanks for joining this AM guys.

Broga with Paper Jam

Stretched some tings…

Filling in for the Chicken

And for my 77th Q…


Mosey to the front of the high school. Circle up for….

  1. 20 x SSH IC
  2. 20 x Imperial Walker IC
  3. 15 x Morroccan Night Club IC
  4. 15 x LS Squats IC
  5. Jimmy Dugan
  6. Calf Stretch
  7. Runners Stretch
  8. 20 x 6” Plank Jacks IC

Mosey to large lot. Time for some Sevens! Start with 7 Mike Tysons on one end and on the other, do one Speedskater. 2 is 1

Lay down for 1 x Big boy sit-up. 4 x LBCs. 4 x Dry Docks between each round. Complete halfway to 5 and 20.

Mosey to back of the high school and find some wooden bench. OYO 30 x dips. Mosey down to circle and complete 30 x Monkey Humpers. Repeat 2 times.

Mosey to large concrete wall attached to tennis courts. 20 each: Jabs x toe lifts. Air Presses x heel Lifts.

Find some concrete to finish up. 1 x Big boy sit-up. 4 x LBCs. 4 x Merkins between each round. Complete up to 10 and 40

Mosey back to main lot. Suicide audible and that’s time.

Columbia Post Credit – Aug 8

Nothing to see here

Bratwurst Broga…

Gotta get that post credit for the app. Otherwise nothing to see here…

Case of the Mondays Because of Spiders…

And for my 76th Q I’m glad the Chicken confirmed my attendance as the Q at Flash. It slipped my mind but great timing to get up on a Monday as today is the last week of a hectic 1st half at work. Stress at a high and I needed this more than I usually realize.

Arrive at the start and the street lamp is gone. I blame a shitty driver jumping the curb, man what a story that would be. As we greeted each other by voice since visuals weren’t an option we learned that Butterman hates Chastain! I’m kidding but he said he wishes his name had a story. I think the story is that Chastain is a dumbass and that’s a better story than most. A renaming could get worse so time to embrace the name…

DiCCS given. Let’s roll.


Mosey towards the high school

Circle up in front of high school

  1. 20 x SSH IC
  2. 10 x Moroccan Night Clubs
  3. Jimmy Dugan
  4. Downward Dog
  5. Upward Dog
  6. 10 x merkins IC
  7. Calf Stretch
  8. Can Opener & Runners Pose

Mosey to steps. Bunny hop steps. Bear crawl sidewalk. 10 x Donkey Kicks. 10 x Heels to Heaven. 2 x Mike Tysons at bottom of the stairs. Double the MTs each round. 3 rounds

Mosey to traffic circle. 1/2 a Webb. 1 x Sit Up, 4 x LBCs. 2 x Carolina Dry Docks between each round.

Mosey to wood benches. 20 x dips. Mosey to school for 20 x Step Ups. Run a lap around 1st traffic circle. Rinse and repeat 2 rounds.

Mosey to Rudy’s Poo Palace. Wall sit. Heel lifts x Air Press. Toe lifts x Boxing. 2 rounds.

Split into two groups. A true Indian run up to main road and long way to front of the middle school. Complete the last 5 rounds of the Ab Webb. Indian run back to COT and 50 seconds of Have A Nice Freaking Day!


On Monday morning only gets worse when you start by walking into a spider web as you hop into your car. What if I was to tell you I ran into another web as we ran to the traffic circle. I got a real case of the Monday’s boys!!

As always a pleasure to lead! See you all in the gloom tomorrow…