At 36 degrees, 4 PAX realized the burn wasn’t from the air.
The Warmup
Started by the cars. Potato pickers, neck stretch, and hurdlers. Ran around front hill & ended at buses.
The Thang
Moleskine
The sunrise really was amazing. Stop to notice something beautiful today.
Apparently, Bullwinkle likes to argue, at least that’s what he said.
A “really peaceful” conversation broke out about whether or not college athletes should get paid, especially when their personal name brands are used to sell jerseys and video games.
I’m taking suggestions for the name of a new workout. While doing wall sits and while sitting on the wall at 90 degrees, lift knee to chest, one at a time. Holy moly, it’s a good slow burn. Abs and legs. NAME SUGGESTIONS?
El fin.
Announcements:
Announcements:
Ye Naked Moleskin:
It has been a bit since I have Q’d a bootcamp, so thanks for bearing with me this morning. I am down to maybe 1 bootcamp a week these days with all of the running, so there was a high chance of multiple Q failures today. Glad Gummy was there to point them out. A lot of concern today on my timing thinking we were going to run over. Watch check: had everyone back to the cars before the clock read 08:01. Boom!
It was great getting back to the old Day Zero stomping grounds. Glad to see the green benches attached to the school are still there. Throwback with the dips/derkins/jump ups! Since they demolished half of the neighboring parking lot and put up a new building with a new parking lot (formerly Tuesday Mornings), it was time to finally check out what all the did. What a smooth surface! The kids today sleeping in the parking lot after a raucous night at Riccio’s have no clue how good they’ve got it. Didn’t see one needle or used condom. #easylivin
Observations:
Mary:
Mosey across parking for a time filler:
Run to the home of the legendary DayZero AO (McApline Elementary). Head over to the green benches on the front of the school (another time filler)
Run to the former Yellow Rose (RIP) parking lot. Not as creepy as it used to be. Head over to the new parking lot where Tuesday Morning used to be. There are 12 islands.
Run back to Calvary via Bevington to Elm to 51 stopping at the corner of Elm/51 for some monkey humpers as cars went by. Back to Calvary parking lot.
COP:
Mosey back to the cars. Finished.
It was a chilly 36 degrees this morning. With a shovel flag planted firmly in the tundra, 11 men showed up at RockZero to kick off their post Halloween(s) sugar cleanse. With a countdown starting at 11, we did this workout backwards in honor of the end of Daylight Savings and a reminder to turn your clocks back tonight. That’s how it all went down.
-Pro
We started by taking a little bit more time because I had to change some things. First, everyone chose a station going down the line. We had bicep curls with dumbells, bent over row with a cinder block, big boy situps with 20 pound balls, lunges with concrete buckets, a small weighted bar to bend over and touch our opposite leg from our hand. We also had tricep extensions with a cinder block. The final station was to flip the (200 lbs) tire. Our timer was 20 burpees. We ended with COT and everyone helping me put the equipment back.
A chilly end to an otherwise balmy week might’ve diminished the numbers …
for Camp Gladiator
But 15 HIM braved a nippy first morning in November and my Hope was to make it worth their while.
Warm up
McGee understood “warm up” to mean cup your hands over the warmest part of your body at every possible opportunity.
15 each
Los low squat
Imperial walker
Morrocan night club (in squad)
Merkins
Jingle balls
Mosey to
The thang: (on the green monster).
Paula Abduls using tree circles (to the sidewalk)
Sets of 10
Round 1:
Two steps forward: Sister Mary Catherine’s
lunge walk back: Imperial squawker.
While we started on the sidewalks on either side of the green monster we gradually spread across the grass noticing it was surprisingly less damp than we expected. Meaning it wasn’t a large puddle.
I had originally planned using the entire length of the green monster but the going was slower than expected so I audibled to the sidewalk in the middle as our goal...but not because of McGees moaning mumble chatter
From the sidewalk Bear crawl back for the six – (how are the hands feeling now?)
Round 2:
In and out
bear crawl back
Mike Tyson.
The whole body was warm now except, of course, the hands.
Mary at the sidewalk for:
Heels to heaven.
Superman,
j lo’s
mosey back to Viva chicken with time enough for American hammer and Freddie Mercury x 20 IC.
Judging by the gradually diminishing mumble chatter as the pax progressed through the Paula Abdul’s (and my own burning legs right now) I think the pax got the workout they needed to cap off the work week. Great effort by every one and a pleasure to serve you all. Thanks to Mousetrap for taking us out
See you again soon in the gloom.
Christ closet CSUP nov 9
Q source books available on Amazon and will be rinsing and repeating once the year turns over
Q School and Site Q school tomorrow morning

Despite forecasts of a cataclysmic F5 Tornado by Brad Panovich and a community uprising to cancel or postpone a centuries-old holiday tradition of dressing like an imbecile and rotting our teeth out, a collection of “lucky 13” pax gathered in the steambath that is South Charlotte in late October to start our Halloween the old fashioned way… by participating in a bootcamp that would surely be a “Thriller”. Our Special Guest, Derek Zoolandar, arrived looking really, really ridiculously good-looking and ready to lead the pax on a neighborhood tour of holiday decorations (but we only made left-hand turns). Let’s party…
1. COP in bus lot
o IW.s
o LSS.
o Mtn Climbers
o True Americans (6-ct)
o Plank, Mary, Regroup
· 10 squats and 10 True Americans – run to the inflatable skeleton
o Plank, Mary, Regroup
· 20 squats and 20 True Americans – run to the purple tombstone
o Plank, Mary, Regroup
· Triple Nickle (up to spider web and back)
o 10 SMCs at the bottom
o 10 CDDs at the top
· Sprint back to first inflatable, then return to start with various Plank/Mary/Merkin stops to regroup
Moleskin:
Our original “Special Guest” was supposed to be our beloved Cheese Curd, but he had to flake last week due to a lingering ab injury he sustained by laughing at his own jokes. In order to show him a sign of our affection, we did a bit of decoration rearranging in his yard. (Little did we know that the guy has more surveillance cameras than Fort Knox, and we were busted before we began.) Thankfully, no ghosts were harmed in the making of this post… just our relationship with Curd, which I’m willing to sacrifice.
No announcements of material significance were shared. Contact Pop Tart for details on the F3 Thanksgiving Party.
Thanks to everyone for dragging themselves out of the fartsack to enjoy a little bro-time with me this morning. YHC had been fighting the crud for almost 3 weeks, and I have to admit I really missed you guys. You always get my day started off the right way.
Purple Haze on Q next week, coming out of boot camp retirement to (in his words) give the people what they want… what they really, really want.
An unlucky 13 met at the Meathead Inclement Weather Location (or the MIWL), a/k/a the tennis shelter at Covenant Day School on Halloween 2019 for the 11th installment of the Total Tension program. As usual, Tiger Rag took the reins and led the pax through the following:
Warm-up:
Main Event:
Pax partner up for the usual exercises (all performed as doubles):
Perform 100 double swings in sets of 10-20.
Cool-down with the same exercises as the warm-up.
Announcement: sign up for the Holiday Party. Migthy Mite and others have put a ton of work into it, so sign up and sign up early. It’s always a lot of fun (at least the years I’ve been able to make it).
NMM:
Stonecrest was gifted an hour without rain so 9 ghouls were given the disclaimer and wandered into the gloomy movie theather parking lot.
Quick Warmup
10 IW + 10 Side Lunges
Wild Turkey found a mysterious green bucket with exercises and a clue as to where to go next. The workout followed a pattern, find the bucket at the new site, perform the exercies, read the clue to find the new site, mosey on)
Trick(for pax who didn’t dress up): 50 burpess
Treat(for pax who did wear a costume): 100 merkins
Chipotle: Trick(100 step ups) Treat(100 dips)
Chick Fil A: Trick(100 lunges) Treat(100 squats)
Starbucks: Trick(100 plank jacks) Treat(1 min plank hold)
St Matthews Round 1: Trick(50 rock thrusters) Treat(50 RDLs)
St Matthews Round 2: Trick(50 tricep extensions w rock) Treat(50 curls with rock)
Target: Trick(crab walk the length of the shopping carts) Treat(bear crawl the length of the shopping carts)
Harris Teeter: Trick(50 monkey humpers) Treat(50 monkey humpers)
Stonecrest Sign on Hill: Trick(lunge walk backwards up hill) Treat(lunge walk up hill)
Mosey back to launch and it’s 6:15…COT with candy
Moleskin: YHC has wanted to Q a costumed workout for almost as long as he has been a part of F3. Last night the weather report was very scary but I’m thankful for the 8 other pax who decided to ignore the rain sounds as their alarms went off.
Not all pax wore costumes but there were some good ones. YHC wore a $10 wolfman mask that was very hard to breathe in. Wild Turkey was the Tooth Fairy. Olaf wore a Brett Favre Vikings jersey which oddly spawned more discussion about the New York Jets with Fireman Ed. Bucky was definitely the winner of the costume contest with his rendition of Martina Navratilova, complete with blonde wig, tennis skirt, and tennis racket.
Announcements:
Saturday is Q School at Da Vinci: 6AM Launch for Q School 101 followed by 201. All pax ready to Q or Site Qs are expected to attend if they can make it.
Sign up for the holiday party. We are getting close to the deadline. You’ll regret it if you miss out.
For my 33rd Q and 4th this week I’m back to the site that made me but not before it broke me. I hated the site because it was brutal. Too much running, too many reps and too much intensity. I told myself I hated it because of the traffic/danger/etc but it was the freaking hills and that guy Moneyball that I disliked.
Eventually I was asked to be Site Q and the rest is history. I love the 87th worst site in WUC more than you all know. It’s got a lot to hate and I wanted to make sure we visited the classic spots.
I was struggling with my costume ideas but luckily my crossdressing brother Deadwood has a full wardrobe of ideas to choose from. He showed me that Dorothy costume and boom….”THERE IS NO PLACE LIKE HOME!!” Weinke ready…
We pulled up to the parking lot and who do I see but Foundation dressed at DW and Deflated dressed as me, Zinfandel. I immediately asked Banjo to turn off the child safety window lock so I could stick my pigtails out the window and yell, “you all look ridiculous!”
Dorothy’s DiCCS given. Bottlecap’s Candy Corn lipstick flavor quickly discussed. Let’s roll…
THE THANG
Mosey to the front of the shopping center. Circle up for….
1. 20 x SSH IC
2. 20 x Moroccan Night Clubs IC
3. 10 x Merkins IC
4. Jimmy Dugan
5. Calf Stretch
Mosey to Bad Idea. 10 x Bobby Hurley’s at the top and 20 Carolina Dry Docks at the bottom. 2.5 times aka stop at the top.
Mosey to graveyard. Big Gas Webb. 1 Big Boy Sit Up. 4 Gas Pumps. 4 Hand release Merkins. 5 rounds completed.
Mosey to Waxhaw Elementary. Break into groups of 3. Take turns elbow planking while each PAX jail breaks to one side of the lot and back. Repeat with Speedskaters and Mike Tysons.
7 minutes to get from Waxhaw Elementary. Let’s roll. We arrived at 6:17am. Hooched it.
MOLESKIN
Great work by everyone today. Bad Idea is an awful place to start and I attempted to get my Strava title back on the first round but then a damn car came down the hill and we had to stop. 1:01 took me but Kid Rock owns 1st place at 47 seconds currently. I’m coming back soon.
Overall we kept the intensity up while cruising across 3.5 miles with a smattering of pain mixed in. Great push by everyone and love to see Carb Load and Smithers jailbreak the last 50ish yards to COT. Those guys don’t hold back the whole workout and make sure that tank is empty by the end.
Sadly no one has continued to follow me for all 4 of my Qs so far. Fear of rain and/or work travel must have been the issue. I know several of the guys are on their 4th day of the week and will make it 5 by tomorrow. Pushing your body to these limits is a motivator to post everyday for me. Find a brother to chase during a workout or someone to hold you accountable to posting on days you know you should. Personal accountability is important.
ANNOUNCEMENTS
• Q School and Site Q School this weekend. See Posse for more details.
• We are gathering lightly used clothes and toys leading up to the holidays for Christ’s Closet. See Deadwood or BC for any questions or donations.
• Holiday Party is coming up on Nov 16th. Room is booked, hors d’oeuvres are ordered and all that’s left is you to RSVP. We are almost up over 60 people already! Please ping me at a workout or on GroupMe and send over your Ms name if she is attending as well.
The day dawned and it was time to head east yet again to see the pax of Union County. This time I brought a deck of cards with me. Uno cards to be exact.
After we warmed up, we headed over to the busses and we played a couple rounds of sick and twisted Uno. Number of the cards (except 0 which equals 10) determines the reps.
Blue = Merkins
Green = LBC’s
Yellow = Squats
Red = Lunges
Skip = Run a lap
+2 = Pick two exercises, two reps each
+4 = Four reps of all four exercises above
Reverse = Repeat the last exercise, but the pax keep picking in order
Wild = Change color
No card that matches color or number in your deck? = Five burpees
So you can blame F3 3D out of the Fort for this little fun and games.
On second thought, burpees weren’t a great idea, and even Shepherd didn’t come to enjoy them.
It was great to see everyone.
Please shout out any announcements below.
Please check out @F3Battle on Twitter, where I’m hoping we can shed some light on mental health in the pax.
Thank you for the opportunity to lead.
DT out.
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