Be Still

18 pax posted ’round the Shovel Flag at Slow Burn for some usual Fri 1st F and 2nd F engagement. Well, at launch, we actually had 17 pax and reports of an 18th enroute.   Disclaimer was proclaimed.  February theme of #Worry was noted and the pax were informed that YHC would not disrupt the the Slow Burn rhythm of #moderation and #mumblechatter, though this adventure would force them to talk out their worries.  With that, we launched.

The Thang

Warm up run around CFA through Drive Thru lane

Karaoke lap around CFA through Drive Thru lane

COP alongside CFA — SSHs, Hillbilly walkers, Imperial walkers, Mtn climbers, Windmills

Lugnut posted at this point, so we moseyed on down to the parking lot between the retail strip and Lowes

10 strong form burpees OYO (requested by Twister)


10 strong form burpees OYO

Partner up to complete all exercises together and talk out your anxieties/worries
Round 1: Merkins x5 + Squats x20, Merkins x10 + Squats x15, Merkins x15 + Squats x10, Merkins x20 + Squats x5
Round 2: CDDs x20 + Bombjacks x5CDDs x15 + Bombjacks x10CDDs x10 + Bombjacks x15CDDs x5 + Bombjacks x20
Round 3: Partner legthrows x20 + LBC x5, Partner legthrows x15 + LBC x10, Partner legthrows x10 + LBC x15, Partner legthrows x5 + LBC x20

Line up along curb

Bear crawl to center parking line, sprint to other side, jog back
(Rinse and repeat for 3 total cycles)

Run home



Slow Burn has such a great vibe.  It’s always a treat to Q at that AO — it’s Fri, plenty of energy, plenty of mumblechatter, guys looking out for each other and challenging each other, great 1st and 2nd F warm-up for 3rd F experience at CnW afterward.  S/O to Hard Drive for launching it and to Barry Manilow for continuing to carry the torch.  Well done!

As the pax gathered, it appeared Spitz would be the last one in…until he made it to the circle and alerted the crowd that Lugnut was still inbound.  Glad we were able to get him onboard before departure.

I kept the Weinke in the moderate zone, and there were plenty of breaks to discuss Worry and Anxiety.  Somehow I awoke on Sat with a little soreness in spots, so clearly my fitness level needs some attention.

Thanks to pax for engaging fully in dialog and sharing re personal anxieties.  If you haven’t read Chicken Hawk’s February theme one pager, take a look here.

“Be still and know that I am God.” (Psalm 46:10)   This has become one of my go-to verses in times of worry and anxiety.  I could go on forever about worry/anxiety…I’m closer friends with those two than I ever thought I was or wanted to be.  But when I leave it all in God’s hands and just allow myself to “BE,” I mostly come to realize that (a) my worry is worthless, (b) it’s mostly CREATED by me and (c) it’s too much ABOUT me.  There are many ways to turn this verse into a meditative prayer that cuts through anxiety.  Here’s one:

Be still and know that I am GOD
Be still and know that I AM God…
Be still and know that I am God…
Be still and know THAT I am God…
Be still and KNOW that I am God…
Be still AND know that I am God…
Be STILL and know that I am God…
BE still and know that I am God.

Here’s another:

Be still and know that I am God…
Be still and know that I am… 
Be still and know that I…
Be still and know that…
Be still and know…
Be still and…
Be still…

Try ’em and let me know what you discover.

Thanks to Barry Manilow for the chance to lead.  Always an honor.

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Block Party 2018.04

So I was expecting it to rain for this Q so I had an entire plan for under the awning of the Springs Global building but alas, the sky Q seems to always lighten the precipitation at 5:15…

Mosey to Springs Global building parking lot
SSH, Hillbillies, Merkins

Head to wall for 30sec People’s Chair, 30 sec Balls2Wall, for a total of 5 min.  Last round doubled the time added arm flutters to chair and inverted mountain climbers.

Mosey to the top of Gun Shop hill and partner up for a Dora123.  100 bombjacks, 200 merkins, 300 squats, run to the bottom of the hill and back

Mosey to circle drive to nowhere parking lot and do more peoples chair.  1 min then chalf raises while in peoples chair x20

Mosey to playground for 1 1arm pullup each arm, 5 pull ups, activated deadhang until failure.

Mosey back for COT
I touched on what the word of the month brings to my mind.  Beginning.  Beginning is the time in which you define the problem you are going to fix, the answer you are going to solve.  If the reason you do Merkins is to be able to do more Merkins, then this may not be for you.  But if you do Merkins so that you will get stronger and better at pushing, then maybe you have something.  Exercise is answering a problem, but first you need to know what problem you are solving.

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More Running, Less Bootcamp

#HypeTrain rolled into the #LacesIn Station once again.  This time it was a family affair with #SPEEDFORNEED coming south to join forces as well as #LacesOut (#F3RunClub) (#Yogging (soft J)) converging with the Bootcampers for 45 minutes of …..well lots of running.  The irony was not lost on YHC (the artist formerly known as Mountain Buffalo) as he gave up the ‘running for an extended period of time’ thing years ago.  Vowing never to return.  Yet his own Q hijacked by nothing more than simple running.  At the very least YHC squeezed in a couple of merkins (only for #Rooney’s sake) and taught everyone what an “updown” was – seriously?  Who doesn’t know what an updown entails?!?  It’s even in the gawl-dang name.  YHC digresses.  Here is what happened:

Little Baby Jog to the football field (so cushy – so soft).

Dynamic Warmup

High Knees, Butt Kickers, Side Shuffles, Toy Soldiers, Toe Touches, Long Strides, Power Skips (Trademark: WWLs).

Then merkins (Rooney!!!)  and windmills to straighten everyone out.

Time to Bootcamp:

Partner up and size kinda matters for very confusing sequence.

UpDown – Partner Push – Run to Opposite Side of Field – UpDown – Partner Push

Repeat this every 20 yards as you move down the field to the endzone and then go back down to the other endzone.

(This was a rugby (shocker – I know) simulation – expend energy – sprint – get on the ground – get back up – expend more energy – sprint again – then repeat.  While it was unorthodox and confusing to some – it was a smoker.)

Rinse and Repeat with 2 updowns before each partner push.  Another smoker.

Give me a ten count.

Hey – let’s breakout the running chairs and do some sprints!!!  Tolkien was nice enough to give us all a quick tutorial about how they work.  We split into teams and relayed around the track with weights.  Then we got on the field and chased the chairs for 100 yards – over and over and over and over and over again.  Then some (small) pax jumped in the chairs and they got pushed and the rest of us chased for 100 meters over and over and over and over again.  Okay – enough running!!!  Back to the field.

YHC went back to one of his favorites – the extra long bear crawl.  This time – 100 yards.  Crowd pleaser!

We worked our way back with some rugby sprints (could not resist).

Ended with a little bit o mary then ran the chairs back to COT.


Great time out there among so major #HIMs and it’s always an honor to lead.  YHC saw a tweet asking for more “SERVICE” to our community from F3Nation.  No better example of pure SERVICE then Tolkien.  The amount of time/energy/passion/service this man brings to #SPEEDFORNEED is incredible.  Follow his lead in 2018 – get out there – get uncomfortable – and serve others!  Aye!

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Forefeast of the Theophany

10 PAX posted in the arctic air this morning (the Ninth Day of Christmas) after emerging from their warm vehicles. There was some mild griping about the weather and a college football game from the night before. Before our feet froze to the ground, YHC directed a mosey to the WEP playground:


SSH 27
Windmill (Abe Vigoda style) 18
Imperial Walkers 9
Hillbilly Walkers 9
Mountain Cimbers 9
Plank to Down Dog to Honey Mooner back to Down Dog
Pull-ups (oyo) 9

Mosey to missing drill bit:


Brief quiz on Theophany that resulted in a lack of correct answers and lead to:
Merkins 9
Low Slow Squats 9
Burpees 9

Mosey to Calhoun St. parking lot

The Thang

Begin w/ 9 bomb jacks (modify to squats if needed)
Run to the center of the parking lot
5 burpees
Run to the end of the parking lot
9 merkins (reserve the right to call hand-release merkins if form is suspect)
Run to center of parking lot
4 burpees
Run back to start

Rinse and Repeat 9 times – (due to time constraints we completed 6-7)

Mosey to CoT for Mary (9 reps of 9 exercises)

1 Love – Flutter
2 Joy – Freddie Mercury
3 Peace – LBC
4 Patience – American Hammer
5 Kindness – Box Cutter
6 Generosity – Monkey Crunches
7 Faithfulness – Big Boy Situps
8 Gentleness – 9 count
9 Self-Control – Catalina Wine Mixer
*Bonus* Stubbornness – 9 Burpees

Naked man moleskin

January 2 is the Ninth Day of Christmas and/or the Forefeast of the Theophany of Jesus Christ. The Theophany, in the orthodox tradition, is the revealing of the divine in Jesus at his Baptism. This date in the more modern tradition coincides with Epiphany, which is the revealing of Jesus as coming to redeem the Gentiles as well as the Jews represented by the Magi.

Some Protestant traditions also celebrate Paul’s nine Fruits of the Spirit listed in Galatians 5:22-23 as part of the Ninth Day of Christmas, hence the focus on repetitions of 9. I add a bonus fruit of the spirit, stubbornness. Stubbornness has been a real blessing to my life (and occasionally a source of frustration).

We welcomed FNG, Spay, to the ranks. It is a good sign for a FNG to post in 11ºF (which for the record is -12.2ºC). Welcome to Spay!

This was my VQ. It was an honor to have so many come out and post! Thank to Double D for the opportunity!

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-Mosey to behind school: SSH (20), Merkins (10), LBCs (20), Morrican Night Clubs (15)


-Light pole with 5 Burpees, 10 Merkins, 15 CDDs, 20 LBCs, and 25 Squats then go back the same five poles doubling the counts

-Mosey to gym wall and do a series of PAX led exercises and wall sits

-Mosey to the front hill and do a 10 to 1 (Merkins/Squats) while going up and down the hill

-Mosey to the benches for 20 dips and 10 Dirkins (X2)

-Mosey to COT for PAX led Mary


-Understand your individual spiritual gifts and plan to use in 2018 and focus in on your individual word for 2018.  Choose to be KIND in all your interactions.


-Next Saturday Joe Davis Run (any AO’s open?), 12 January Convergence followed  by 3rd F at Eternal offices, Feb. 24 Yeti planned for ~14 miles


-Mr. Clean, family, and individual thoughts, hopes and plans for 2018

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A different kind of Dora

Perfect weather for the Gloom today, 43 degrees and foggy at Walter Elisha Park.

Quick Disclaimer and of we went.

The Thang

Mosey up the Hill
20 x SSH (IC)
10 x Slow Merkins (IC)

Butt Kickers Down the Hill
15 x IW (IC)
10 x Windmills (IC)

High Knees Up the Hill
15 x Squats (IC)
15 x Mountain Climbers (IC)

Mosey back down the hill
At The bottom, Karaoke Left, then Karoake Right.

Mosey to the first Drill Bit
10 X Peter Parkers
10 x Parker Peters

Mosey to the playground For Dora 1,2,3
Partner up one partner runs to path and back while one does the exercise.
100 Pullups
200 Sumo Squats
300 Dying Cockroaches

Drill Bit work with 10 Merkins, 15 Squats, 20 LBC’s with Indian Run Between each.
Finished with 5 minutes of Mary/Q school as each PAX called out an exercise IC.


Announcements – Joe Davis Run, Christmas EVE EVE Convergence this Saturday – Clave Boss 5k/10k at 0600, Regular workouts at 0700.

Prayers – Lonely and depressed during this time of year, those battling cancer and other diseases.

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Its Christmas time and the word of the month is giving so I am asking if you would take moments pray about giving to help a fellow pax. Last year Stang got the Fort and the Rock pax to donate gift cards, cash and presents for me and my family.  This was huge for me and my family, with that  being said I feel the need to help a fellow pax and give back. I have been in touch with our pax of the Fort looking for someone to help out. This morning in COT it was mentioned by Destiny that a fellow pax’s son has just been diagnosed with leukemia and his wife is pregnant with twins. Then again Ginsu and Rock thrill had a tweet about it and come to find out it is an Area51  pax named Bout time his sons name is Jennings. This hits close to home and just knew this is who we need to help this year. a few

If I have never had the pleasure of posting with you in the Gloom I would like to take a second and share my story, Dec 2015 on Christmas eve my 2.5 year old daughter was diagnosed with Leukemia ALL Type B, on Christmas day she had surgery to have a port installed and her first 3 rounds of chemo. We spent Christmas in the hospital and I broke down never cried so hard in my life. I reached out to God prayed that everything will be okay and about 10 min later after the took my daughter back for surgery he answered my pray because a peace just came over me and heard the words its going to be okay.  The last 2 years have been a hard 2 years with ups and downs but also have enlightened me, allowed me to get closer to God.  It also allowed me to become apart of F3 with out the men of this group not sure where I would be mentally and physically today. I like to thank you for the push the words of encouragement.


I am asking pax to give what your heart tells you. Prayers gift cards, cash etc. I have seen what awesome pax you can be when challenged to give you all always go above and beyond.

See your site Q’s for collections and or Dark helmet , Stang, Witch hunt, Royale and Cornerstone, we want to wrap it up by 12/22/17


2 Corinthians 9:7

Each of you should give what you have decided in your heart to give, not reluctantly or under compulsion, for God loves a cheerful giver.

Proverbs 18:16

A gift opens the way
and ushers the giver into the presence of the great.

Luke 6:38

Give, and it will be given to you. A good measure, pressed down, shaken together and running over, will be poured into your lap. For with the measure you use, it will be measured to you.


Thanks Again HIMS


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Holiday Lights Tour by Donkey

13 pax celebrated the gift of a new day at Block Party.  All vets on hand for this journey, so the Disclaimer was short and sweet.  Then the pax saddled up for the Fort Mill Christmas tour.  The theme for the tour was Preparation, in particular, the preparation that Joseph undertook to position himself to fulfill his role in the birth of Christ.

The Thang

Short warm up run to the corner at Ardrey and 160.

COP — SSHs, Mtn climbers, Hillbilly walkers, Merkins, Windmills

Mosey to front of Springs building under the angled windows

People’s chair

FM History Lesson:  The angled windows were inspired by the Hindenberg.  The Springs family made a trip back from Germany via the Hindenberg in 1936.  Anne Springs Close is the last living passenger from the Hindenberg, and she says her father was inspired by the bright light and lack of glare of the angled windows on the Hindenberg, so he put that feature into the building on 160.

10 Burpees OYO

10 Bombjacks OYO

Mosey to parking lot on 160 in front of UC Synergetic building

People’s chair while pax take turns doing 10 merkins each

10 burpees OYO

10 Bombjacks OYO

pax split into 2 groups
Group 1: on wall for 10 donkey kicks OYO
Group 2: LBCs
Rinse & repeat for 3 total cycles

10 Burpees OYO

10 Bombjacks OYO

Mosey to grassy corner where 160, Main Street and RR tracks converge

Plank sequence

10 Burpees OYO

Mosey to field on other side of war memorial and line up along first lit tree

Move to other end of field through sequence of lunges, bear crawls, crab walks, switching at each lit tree.

Mosey back to UC Synergetic parking lot

Back on the wall for donkey kicks and merkins (flapjack then rinse & repeat for 3 more cycles)

Mosey to wall at back of Springs building

10 wall pull ups OYO

Mosey home

COP – Freddie Mercury, Box Cutter, Penguin, Flutters



Great collection of pax this morning!  Nice to have the Springfield clown car find its way to WEP.  It was also a treat to have the Thrill Brothers out (Drop and Rock).  It’s also good to see BP regulars Uncle Sam, Band Camp and Flash along with a return from Sawdust.

The weatherman predicted 30s so some pax were a bit overdressed for the 40s.  Ginsu had to shed the orange to make it through the session.  Drop Thrill just plowed right through in shorts and short sleeves like it was September.

The lights around downtown Fort Mill offered a festive hue to the workout.  YHC gets frustrated with the work involved in holiday decorations at the house, so a tip of the cap goes to those who decorate the town — the lights provide a much needed dose of perspective amid the hustle of closing out the work year.

This season of Advent always brings Joseph to mind for me.  He is a true #HIM if there ever was one.  His ability to see, hear and discern the voice of God was remarkable.  His obedience in following God’s call, even in the midst of doubt and difficulty was awesome.  His willingness to leave it all behind to follow God’s direction to go to Egypt presaged the apostles leaving their lives and work behind to follow Jesus.  How did Joseph get to a place that he could make all those choices (YES, those were choices!)?  Preparation.  He could never have known what he was preparing himself for, what God was preparing him for.  Yet, he prepared.  We don’t know any specifics of hi preparation, yet it must be part of his story.  There is no other way he could have pulled the trigger on all that without preparation.  Am I preparing myself properly?  What am I preparing for?  What is God preparing me for?

Thanks for giving me the honor to lead you today (and hopefully in some small way to contribute to your preparation).

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OG Launch at The Fort

13 pax posted at The Fort on a cool fall morning for the launch of Bonzai’s month of #OG Qs.  Decibel and YHC were honored to kick things off.  No FNGs on this morning, so with little delay we launched following a brief intro and Disclaimer.

The Thang (DD leading)

Warm up jog along the path, past the playground and to the grassy area along 160 by the WEP sign.

COP – IWs, SSH, Windmills, Merkins, Monkey humpers, Mtn climber, Peter Parkers, 10 burpees OYO

Line up even with the sign facing the street

Karaoke to first tree and back

Side shuffle to first tree and back

Run to far end of park near houses (4 trees away), accelerating pace at each tree.

Muster along the path facing with challenge to take the hill — bear crawl as far as possible toward hill on opposite end of field.  When gassed, rise and do 20 squats, then continue bear crawl, repeating as necessary until reaching bottom of hill.  Bear crawl to top of hill then do 10 burpees.  Run down hill and plank at the bottom.

Time for good old Jacobs Ladder — 7 burpees at top, 1 monkey humper at bottom.

Handoff to Decibel

Mosey to path at past statues at bottom of hill leading to soccer field…yes, more hills.

Run to top of hill, do 5 Three Merkin Burpees, run back to bottom, LBCs
(Repeat for total of 4 cycles changing ab moves at bottom each time and with last two series going all the way to gazebo)

Throw in some more abs and work at the bottom.

Mosey to playground for a partner series of runs around playground & exercises — Pull ups, dips, derkins, CDDs, LBCs (I think…YHC began to blackout at this point in the workout).

Circle up for some ab lab — some Boats & Canoes, Russian Hammers, & God knows what else (YHC gasping for air at this point).

Run home



It was great to be among the pax for a 60-minute boot camp…what was probably my first since end of September.  And, yes,  I felt every bit of it during the workout, afterward and on Sunday and Monday.  I put the Twitter call out for #Sally on Fri night, but Decibel claimed that #Sally is not #OG vintage.  So instead he pummeled the pax with hills and Three Merkin Burpees.  Never thought I would say I missed #Sally.

Great effort by all the pax to endure a tough workout.   I am quite certain my oxygen deprived brain that morning and #Respect level memory missed some portion of Decibel’s Weinke from three weeks ago.  Trust me, I felt like it was Fall 2012 all over again given my recent absence due to personal and business travels.

Hanging tough throughout were three inspirational pax — Little John (War Daddy at 68 yo), Zildjian, a relatively recent arrival who I met for the first time and Mile High, a long timer who I saw back in the gloom for first time after some time out on IR for a while.  Well done, brothers!

Shout out to Senator Tressell whose status on IR kept him from leading at The Fort this month.  He and his #OG leadership were sincerely missed.

Thanks Decibel for a great co-Q and for his continued energetic leadership among the pax some 5 years into this adventure.

Finally, thanks to Bonzai for the invite and for his leadership of The Fort AO.  You are keeping it strong, as it should always be!


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Black Friday BOGO & Coupon Specials

10 Pax (plus CSPAN for COT) posted to The Swamp to work off their Thanksgiving feast and take a trial run for Black Friday activities.   All veterans this AM, including Alright Alright from F3/Dallas who was visiting local family.  No ruckers (except potentially Royale, who quickly ditched the sack when he saw he would be solo).  So the Disclaimer was pronounced in Cliff Note form and then we launched to get blood pumping on a chilly 30-degree morning.

The Thang

Warm up run past Best Buy, Office Max, PetSmart, etc with some karaokes thrown in.

Circle up in Home Depot parking lot

COP — Mtn climbers, plank sequence, Peter Parkers, Hillbilly Walker, Low Slow Squats, Merkins

Mosey to garden center entrance of HD for first of Black Friday Specials  — Buy suicides and get free burpees.  At each turnaround point do 1 burpee.  Four out and backs (4 burpees).

Mosey to Target entrance and partner up for next BF Special — buy one wheelbarrow and get 2 burpees.  Start with 2 burpees at first red ball.  Then, Wheelbarrow from one red ball to the next, 2 burpees for each partner, then flapjack.  (18 burpees, 22 total)

Mosey to Kay Jewelers (every kiss begins with Kay; Bath & Bodyworks close by for those on skinnier budget) and circle up for BOGOx5 series.
5 Bombjacks + 5 burpees
5 Monkey humpers + 5 burpees
5 Wide arm merkins + 5 burpees
5 Sumo squats + 5 burpees
5 Jumping lunges + 5 burpees
(25 burpees, 47 total)

Mosey back to launch point and collect one Black Friday coupon for each partner pair.  Mosey to side of Best Buy and line up   shoulder to shoulder for People’s Chair w/blocks.  Pass each block to left. Rise and do 1 burpee.  Back to People’s Chair and pass blocks right to other end. Rise and do 2 burpees.  Continue progression to 10 burpees.
(55 burpees, 102 total burpees)

Mosey home



T-claps to all pax for persevering through a burpee-laden morning.  No Merlot this am, though it would not have been surprising to see some given the indulgences of Thanksgiving.

Thanks to Jedi for the burpee inspiration during the warm up run.  Burpees were already part of the Weinke , but the mumble chatter about doing 300-some burpees at Black Diamond Thanksgiving convergence only invited a heavier dose.  Thus, they instantly became the “freebie” for every Black Friday deal.

Speaking of Black Friday, the crazy shopper scene at Rivergate was a snooze fest.  Four desperate souls slept in their cars with the engine running for heat until we made the moves toward Best Buy, which quickly stirred them from the vehicles and into the camp chairs waiting at the front door behind the barricades.  It was probably the same four people who were in line at Best Buy the morning the new Nintendo game was released earlier this year.  Hope they made the haul they were seeking.  Pretty sure the pax collected all the pain they were after this AM.

Shout out to Alright Alright from Dallas who posted while on holiday family travel.  He’s got F3Nation rolling in DFW so be sure to post there when Dallas shows up on your itinerary.

Prayers for CSPAN who posted for CnW2 with a  boot on his right foot.  Thanksgiving Family Football League took its toll on him and now he’s on the IR.  He needs to try the Respect Division next Thanksgiving.  Hang in there, brother!  Will be in touch to keep you connected while you heel up.

Thanks to Cable Guy for the invite.  The Swamp continues to be a first class AO and it’s always an honor to lead the pax there.

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