Tires and props at the deep

Thankful for the opportunity to lead a one hour Q at the Deep, 16 PAX decided to get better in a perfect weather saturday morning. Some PAX pre run not knowing what was coming.

Quick disclaimer  and welcomed one FNG (Cosmo)

We started the warm up with a 2 minute run around the parking lot, circled up and started with the following in cadence:

20 Windmills

20 Low slow squats

20 Moroccan Night Clubs

10 diamond merkins

10 wide arm merkins

20 regular merkins (lots of mumble chatter here, not sure if PAX were complaining about the merkins)


Quick explanation of the workout, we had 4 station/corner setup,  we split into groups 1 to 4 and one group went to each corner, a lap around the parking lot was the “resting” time between stations.

  • First  Corner: (sledgehammers and tire)

10 rosalitas

15 big boy sit ups

20 Sledgehammer swings (10 each side)

25 American hammer (one side count)

  • Second Corner: (dumbbells)

10 two arm triceps extension

15 two arm biceps curls

25 triceps dips

30 Carolina drydocks

  • Third Corner: (large tractor tire)

5  Tire flips

10  Deep squats

20 lunges (10 each side)

30 calf raises

  • Fourth Corner: (battle rope)

10 diamond merkins

15 wide arm merkins

20 regular merkins

30 battle rope wave

With about 32 minutes into the workout we moseyed to the hill behind the baseball field, we bare crawled to the top and crawl bear to the bottom with 5 burpees at the top, rinse and repeat 2 times, our FNG Cosmo was feeling the merlot coming out but luckily he recovered. We run one more time to the top of the hill and grabbed a curb for some triceps dips and a needed 10 count recovery time. We moseyed down the hill and a wall crossed our pat so we people chaired while each PAX did 5 monkey humpers starting from the ends working our way to the middle of the crowd, we did a quick recover followed by balls to the wall while each PAX did 3 burpees starting from each end towards the middle, not sure why Flux’s face was so red (he was in the middle of the pack)  with about 10 minutes left we moseyed back to COT and circled up for some ABS work, clockwise each PAX  chose their favorite exercise for 10 reps each,  great way to finish the workout.

We did a headcount and namearama, we welcomed FNG Cosmo and a 4 year F3 veteran Olaf who moved from Lake Norman to our area.

We prayed for our families, our kids, our jobs and were thankful for our F3 community and the support and strength that brings to our lives.

TClap |

The Green Monster

There were 7 on a wet, rainy, spring-forward Monday morning in Lake Wylie including 5 fresh faces that didn’t post during the 1st recon.

I had been planning on tackling this HUGE hill next to the ball field at Crowder’s Creek.  After looking at the weather over the weekend and knowing the hill would be a muddy mess, I thought about calling an Omaha, but decided against it.  The harder and more miserable the better the gains right?

We circled up after a quick-and-groggy disclaimer and moseyed our way towards the back of the school w/some active running along that way that included some Toy Soldiers and Karaoke’s.  After getting close to our destination we circled up for some warm-ups that included a random number of the following:

  • SSH’s
  • Moroccan Night Clubs
  • Windmills
  • Peter Parkers
  • Parker Peters
  • Plank Jacks

The Thang

The plan was simple, get to the massive hill and go up and down it as many times as we can in varying ways.  For the cherry, I thought we would keep count by doing a burpee for each new time we went up & down the hill.

  • To see what we were dealing with I thought we would start with a nice mosey up & down the hill.  x1 Burpee at the bottom.
  • Sprint up/down.  x2 Burpee’s at the bottom.

I appreciated Cornerstones “Clockwork Merkin’s at the Abyss Wednesday, so I thought we would take a “breather” and do this exercise again.  The hill really makes it interesting.  We did 6 Merkins IC at 12, 3, 6, and 9o’clock.

  • Back to the hill… Bear Crawl up, Bear Crawl down.  x3 Burpees
  • NUR up the hill, NUR down the hill. x4 Burpees
  • Crawl Bear up, Crawl Bear down. x5 Burpees.
  • Grab a partner and Wheelbarrow Walk up and back down. x6 Burpees.
  • BONUS, sprint up and down. NO BURPEES!
  • Crab Walk up, Crab Walk down. x7 Burpees.
  • Partner Carry up, but not on the way down.  To slippy. x8 Burpees.

We had about 7 minutes left and needed 4-5 to make it back to CoT.  I asked the PAX if they wanted to do 1 more climb or mosey back for some Ablab.  Unsurprisingly they picked Ablab…

We moseyed back with 3 minutes to spare.  PEG, Whopper, and Q-Bert called out some exercises; Freddies, Freddy-has-a-fat-girlfriend (4-count Freddie with a crunch in position 3), and Crunchy Frog respectively to fill up the rest of the time.


Included Name-o-Rama, Announcements, Praises, and Prayers in random order (because the time jump left me pretty dazed and confused this AM).

This AO will be official and named next week!

Prayers for my M’s grandmother as she passes.  We are praying for a peaceful exit to go and be with God.

Praises to Homebrew and his EH from the week before ICE T, for getting together to support the homeless every other Saturday.  What a great cause!

Until next time….


TClap |

ChaChing Impromptu Black Diamond in Lake Wylie

So I had been reading the “Living With a Seal” book about a wealthy business man ultra-athlete who hired a Seal he met at a 100 mile relay race (the business man was on a 4 guy relay team; the Seal was on a 1 man team lol) and was so amazed at his mental and physical toughness, he hired him to live w/ him and his family for 31 days.  Pretty easy fast read – super entertaining, w/ plenty of good training ideas, but even better, perspective.

I told the Pax this wouldn’t be easy – in fact it was going to suck.  There was a Beyond Black Diamond in Tega Cay the same day, so I figured we’d do a little Lake Wylie Black Diamond at Palisades.  I gave the Pax two quotes to get it started from Seal:  “To truly get better, you have to be willing to get uncomfortable.  You have to push your limits”.  Check.  “I don’t stop when I’m tired.  I stop when I’m done”.  I love that.  Let’s go.

Ran behind the school in the middle of the outdoor track and started the warm-up:

  1.  Quickest ever – windmill, moroccan night club, squats and mountain climbers.  That’s it.

Next up – Tabata w/ music (if you want an awesome tabata app that you can add your own music to and adjust times, etc – get “Seconds”).  Great playlist was in store for the following:

  1.  Every Minute,  we had to do 40 side straddle hops + 10 merkins.  5 minutes.  I was surprised – we finished each of the 40 and 10 with about 10 seconds to spare each minute.  10 seconds of break, and then do it again.  Fun stuff.  (total 200 side straddle hops, 50 merkins in 5 min)
  2. Nickels & Dimes – ran to the playground and did something similar – each minute do 5 pull-ups and 15 merkins for 5 minutes.  (total 25 pull-ups, 75 merkins in 5 min)

Next up was some awful partner work.  Size mattered.  We started on one side of the back parking lot.  Partner 1 would chase Partner 2, but here’s the wrinkle – Partner 2 gets a 20 yard head start and has to back pedal.  Partner 1 was to sprint and catch him.  When he catches him, they do an exercise together, then have to get back to the starting line by way of whatever I say.  So it matters how fast you catch your partner as it’ll make the trip back to the starting line shorter if you fly (or longer if you take your time).  Here it is, in order:

  1.  Partner 1 catches Partner 2 then…30 merkins.  Then…broad jump back to the starting line.  Yikes
  2. Partner 2 catches Partner 1 then…20 big boy sit-ups.  Then…bear crawl back to the starting line.
  3. Partner 1 catches Partner 2 then…20 jump knee tucks.  Then…crawl bear back to the starting line.
  4. Partner 2 catches Partner 1 then…50 seal jacks.  Then…partner carry back to the starting line.
  5. Partner 1 catches Partner 2 then…25 diamond merkins.  Then…other partner carries back to the starting line.
  6. Partner 2 catches Partner 1 then…10 burpees.  Then…just run back to the start.  There’s your break.

Don’t underestimate the suckiness of that many sprints, both forward and back pedals.  I was smoked.

Next up, track time – the way it works, you sprint the straight aways, you jog the curved ends of the tracks.  Starting on the side we were closer to, we sprinted the length, jogged the curve, sprinted the length then exercise of my choice when you hit the second curve.

  1.  50 crab cakes
  2. Jog curve, sprint, jog curve, sprint, 50 squats
  3. Jog curve, sprint, jog curve, sprint, 25 Robin Venturas (each side) (side plank w/ upper arm punching under your body, as if you were Nolan Ryan and had Ventura in a head lock)
  4. Job curve, sprint, jog curve, sprint, 50 speed skaters.

Ran back fast to COT just in time to close it out.  Almost had one splash of merlot, but he saved it.  Everyone crushed it that day – it was a bear but they all finished and fought through each step of the way.  Love how everyone handled the pain – I reminded them all whatever we have going on, someone else has more pain.  You have to learn to fight.

Closed out in prayer and went about our hump day.  Thanks to Bones for the chance to lead.

Cha Ching

TClap |

Headlamps needed out of darkness comes light


Pulled up was amazed how many cars where already there and the pax kept rolling in. I guess my advertising worked. We had 2 kotters It was great to see MR. T and Baywatch back out

The Thing

I said the Disclaimer and we Mosey to warm
Followed by high knees to regular then to butt kickers, then regular. Last but not least toy soldiers then regular we  then circle up

Windmill 10 IC
Imperial walker 15 IC
Cherry picker 10 IC

Run the paved path at the bottom of the hill. We have never ventured into the woods in the 2 years we have been here, so what better time than now to explore this great path with a good sized hill would make a great work out for SeaLegs hmmmmmmm in the near future.

Circle up talk about how life is too short to not venture out and explore. Take control of your life be happy. YHC realized there is not enough room to do global warming as planed so I Omaha to the hill.

Mosey to the hill clock work merkins. YHC did short demo:
5 Merkins in 12 o’clock, 5 – in 3 o’clock 5 – in 6 o’clock 5 – in 9 o’clock and 5 – in 12 o’clock one more time. Run to the top of the hill for some –

– Global warming (10 merkins, 10 CCD, 10 burpees)

Mosey to the gaurd rail where I pulled out my board of  pain from behind the guard rail

Partner up

Partner 1 performs exercise till partner returns
Partner 2 runs around long median to the side walk and back.

Monkey humpers
Moroccan night clubs
Plank w/shoulder taps
Donkey kicks
Plank jacks
Squats on your toes
Nur up the hill
American hammers
Seal jacks

Some made it to donkey kicks a few made it to plank jacks. I felt we ran enough for the work out so we Lt Dan up hill toward COT .10 of a mile then we NUR the rest of the way COT ot .10 of a mile. I am a big fan of NURING but learned that Cha Ching can run backwards really fast.

Talked more about life being to short live it to the fullest tomorrow is never promised. The reason behind this was bout 2 1/2 years ago Emma my daughter was diagnosed with leukemia. We have now come to a end with her treatment and she has surgery tomorrow to remove her port out of her chest. With that being said we found out last friday that my stepmother has stage IV lung cancer. So never take a day for granted.


Ruck brew, Hog & Coyote coming soon, P200
A group that has supported my family the last 2 years Hometown Heros has a Union county sheriff’s deputy running 40 miles to raise money for the kids battling cancer and other diseases this Saturday trying get some pax to join me with 5k 10k 15 mile 10 mile ect options to support him and his cause.

Prayers and praises:

Prayers for Luka, Vuvuzella son. Emma for finishing treatment up and for having port removed. For my stepmother journey with cancer. Praise for our 2 kotters that came back out.

Great work by the pax they did an awesome job and really pushed them selves. TCLAPS MEN.

TClap |

Beasts from the Abyss

Following a pre-run boot involving some Dora 1-2-3 and a preview of the day’s workout, YHC and QBert moseyed to the main parking lot to greet the rest of the PAX and get ready for the 0515 start. Truth be told, the preview with QBert revealed that the workout planned would be a killer, so I was already making modifications in my mind, but still wanted to give the PAX a good push. After all, why wake up and post at dark-thirty if not to push yourself, build up your brothers, and get better?

Disclaimer given while most PAX chatted, then off we went, starting with an easy mosey around the parking lot, out the entry, in the exit, and around to the track. High knees, butt kickers, toy soldiers, tip-toe walks, and heel walks were enjoyed at various times before circling up in the track area.


Quick run-through of the usuals:

  • 10 Hillbilly walkers, IC
  • 10 Imperial walkers, IC
  • 10 Windmills, IC
  • 20 Moroccan night clubs, IC
  • 10 Merkins, IC

We added in some downward dog (with cross-body ankle grab action), honeymooner, and extra wrist stretches because, well, the Thang was about to happen…

The Thang

Starting at one end of the track, perform assigned movement (crawl, walk, hop, etc.) to first basketball hoop, complete assigned exercise, move (crawl, walk, hop, etc.) to next hoop, exercises, etc., all the way to fourth basketball hoop. Upon completion of exercise, do a suicide cupcake, turning at each hoop, then run all the way back to the start and plank for the six. Rinse and repeat with new movement and new exercise.

Movement/exercise pairs:

  • Bear crawl between hoops, with 20 CDD at each hoop
  • Crab walk between hoops, with 20 crab cakes at each hoop

Quick Omaha here, cutting distance in half for remainder of the workout.

  • Sneaky gorilla between hoops, with 50 LBCs at each hoop
  • Anteater crawl between hoops, with 25 merkins at each hoop
  • Monkey crawl between hoops, changing direction at each hoop, with 25 monkey humpers at each hoop (monkey crawls probably need a better name, since they’re more of a scoot than a crawl)
  • Fiddler crab between hoops, changing direction at each hoop, with 20 Freddie Mercurys (double count) at each hoop

With only four minutes left, the choice was given among the remaining three sets:

  • Frog hops between hoops, with 25 calf raises at each hoop
  • Inch worm between hoops, with 5 burpees at each hoop (this was the PAX’s choice, though a few modified to frog hops)
  • Chameleon between hoops, with 25 squats at each hoop

Everybody got through it, and we had just enough time to mosey back to COT without going over on time (somehow).


  • Children’s Attention Home this Saturday. Be there if you can, it’s a great opportunity!
  • Brew Ruck coming up on Easter weekend. It’s fun. Be there if your M will let you.
  • Lake Wylie PAX doing some site recon at Crowder’s Creek Elementary on Monday, March 5, with Flux on Q. They’re hoping to open up a new AO on that side of the lake to give more opportunities for the outlying PAX and neighboring sad clowns.
  • Site Q transitions this week, with Poopdeck on Thursday and the Deep on Saturday both getting handed off.

Praises and Prayers

  • Cornerstone’s 2.0 had her last round of chemo and will be getting her port out on March 8 (I believe).
  • Cornerstone got a new job!
  • Prayers for the younger generation, and for wisdom and opportunities for us to stand up and make an impact.

As always, it is an honor to lead a great group of men. I appreciate the work everybody put in to this workout, trying new and admittedly awkward movements, and encouraging each other along. Thanks to Bones for this opportunity, and apologies to his patients who will likely suffer from his inability to use his arms today. You’re welcome.


TClap |

Size Matters at The Deep

I was definitely excited to lead the PAX this morning after getting FiA’d out of the Beyond workout at Poopdeck this week. Had a pre-run at 6:15 with long laps around both schools so Wild Thing could hang out and get in some exercise before work. 6 HIMs put in 4 miles.

Kicked off at 7 with a mosey behind the middle school and did some muble chatter heavy warm ups, which let me sneak in some extra counts since no one was really paying full attention. Lots of stretching worked in to the warm up. I usually enjoy when other Qs work that in, so I try to as well.

Then we started the push to be better! There are some brick columns to use for suicide runs. So I led the group through a Bear Crawl -icide with NURs to return to start.

Mosey’d around to one of the wooden octagons at the AO (we are still trying to figure out how the school uses them) 30 vaults over the wooden fence is a great quick exercise and keeps the heart rate up

Since Tater was doing his normal run, we actually had 9 for boot camp, split into groups of 3 and cycled through a few exercises. While one partner was doing the exercise the other 2 were pushing out a rough forearm plank. Each team did 2 rounds of 5 seal jacks, 10 monkey humpers, 15 Carolina Dry Docks.

Circled back to the cars and everyone grabbed a landscaping Cindy from my car and we went to the soccer field for a York favorite the Filthy Fifty!!!

Each PAX worked through 50 of each exercise

Squat Jump
Cindy Bent Rows
Cindy Swings
Lunge Step
Cindy Floor Wiper
Cindy Overhead Press
Cindy Thrusters

After this we took a “break” to talk about Beginning and what everyone was starting this year so we could hold others accountable. Each HIM took time to express places in their lives where they wanted to specfically be pushed for growth while we rotated through

plank, one arm up, reverse plank, one arm up

and kept rotating around every 10-15 seconds.

We ended with some great mumble chatter while taking a lap around the school carrying the Cindy overhead which definitely filled time and started to really hurt since we were just walking.

The mumble chatter at The Deep is some of the most amazing ridiculous conversations ever heard at F3. And today ‘Size Matters’ was the theme, make sure you Post this week and ask about it…… or be smart.. and don’t.

TClap |

A Real Ball Buster at Quagmire

I was going to name this “Playing with NASA’s Balls at Quagmire”, but I won’t go there….

GREAT morning! Chilly, crisp, with clear skies. NASA-Q loves starry mornings. Quite a few PAX showed up ready to give Monday the boot in the booty. The night before a few PAX were Twitter-chatting about a post run after the workout, since they were fortunate to have the day off of work.  I did not intentionally plan on ruining that, but hey, stuff happens. It was a complement when they said I did. Thank you and you’re welcome.

5:15 hit the mark. No FNGs unfortunately. Disclaimer was disclaimed. Off we went……

Short mosey from Chick Fil A lot to the lot near the fountains. Good mumblechatter about the playoff games the day before. No funky stretchy stuff while running, just running. Circle up for the COP:

  • SSH x 20
  • WM x 20
  • IW x 20
  • MNC x 20

Just enough to loosen and warm up a little. I wanted to save our energy for the real deal. Short mosey over to Target.

All along the store front there are the large red concrete balls (bollards) Target is known for. At each ball, there was an exercise. Complete it, transition to next ball to the next exercise (anywhere between 10-25 yds apart). When all the balls are completed, run a lap around the outer perimeter roads enclosing the parking lot (about .25 – .33 mile). This is done HIIT style, non-stop start to finish, you rest while you run back to the start. Each PAX was on their own, you vs you, to see how many circuits you can get through.

Exercises (each is 30 reps) and transitions:
1. Merkins
> bear crawl (BC) transition
2. Jump squats
> crab walk (CW) transition
3. LBC
> BC
4. CDD
> CW
5. Jump Lunges
> BC
6. Freddie Mercury
> CW
7. Wide-arm Merkins
> BC
8. Monkey humpers
> CW
9. American hammers
> Run lap back to start #1
>> Rinse and repeat

That was a real ball bustin burner! The entire group cranked out 3 complete circuits. Some over-achievers completed another 2/3 circuit on top. Warning – next time each exercise will be 40-50 reps. Some PAX – Jedi, Cha-Ching, and Bones – are not human, rather they are complete beasts! And they are motivation for others. But I tell you what, the rest of the PAX were not far behind. Witch Hunt, Royale, BtB, Whopper, Homebrew, and Copyright ALL did GREAT. And special Kudos to Dark Helmet for performing all this while rucking heavy with 40lbs on his back. DAMN!! There was alot of encouraging push/pull from the group. No chatter or NMM ramblings from the Q (believe it). We just ground it out, finishing just in time to get back to the COT.

Announcements, Prayers, and Praises:

  • The Rooster is this weekend!! WOO HOO!!
  • Yeti not far behind. JUST DO IT!!! JUST SIGN UP!! It will be awesome, I promise
  • P200 in March. If you’re interested, let folks know. Injury bugs bite and sometimes teams need replacements.
  • Prayers for Short Sale and his family in the loss of his brother
  • Prayers for the family and friends of Mint Hill’s Gremlin
  • Prayers for injured / sick PAX
  • Prayers for PAX going through marriage/relationship/family issues

Get out there and make a difference, make a positive impact. On the day honoring the great Martin Luther King Jr, take his intentions and run with them. We have alot of work to do as a country regarding racial relations and equality. We can – and should – do better. Be the change we all want to see in this world. Conquer the hate and ignorance with your love and intentionality. All it takes is the decision to do so and follow through.

God Bless and Thanks for the opportunity to lead.


TClap |

Bring Back the Donkey Kicks

9 Pax and 2 Runners showed up in freezing temps and were ready to get after it. The runners were already off to the races so the rest of us needed to move to warm up.

There was no disclaimer given as there were no FNG’s present, but after NASA pointed it out, YHC relented and gave a brief one while we moseyed (knees to chest, toy soldiers, butt kickers) to the back of the school.

Warm-Up (IC)

15 – SSH
15 – IW
15 – WM
15 – MC
15 – Peter Parkers
15 – Parker Peters

The Thang

We moseyed to the paved hill behind the bus circle for some partner work (size did not matter).

Partner 1 – Lunge walk to the first rock pile. Backward lunge walk to the second pile and run it out the rest of the way up and back down.

Partner 2 – Work on the exercises until partner 1 is back down the hill and flapjack.

Exercises – (50) Burpees, (100) Big boy situps, (200) Squats and (300) LBC’s

We finished up the last 50 LBC’s as a group and then moseyed to the wall for some People’s Chair.

Hold the wall while each Pax counted down from 10.
Hold the wall on one leg while each Pax counted down from 5, switch legs for another countdown.

Mosey to the grass hill for more hill work with 11’s.

**Now the reason for the title of this backblast**. When I started in F3 in September of 2015 it seemed like every bootcamp contained at least 50 donkey kicks. No real thought here but they are terrible and we should do more of them! And so we did…

We started at the bottom with 1 donkey kick and ran up the hill for 10 monkey humpers. 2-9, 3-8, etc…It was as terrible as it sounds and a lot of mumble chatter accompanied our second round of hill work. With time up we slow moseyed back to COT.

Great job by all the Pax. I know my quads were successfully shredded by the time we finished up.

Joe Davis – 1/6
CAH workouts – NASA encouraged everyone to step up and get involved
Read newsletter for upcoming events. Lots of them.

Prayer Requests
Qbert and M are dealing with where God wants them to serve for a church home
Mr. Clean is dealing with some struggles right now and needs to be lifted up
Cerrano has a friend that is expecting and dealing with her husband’s recent passing (30 yrs. old)
Lutefisk’s Mom isn’t doing well and he is traveling to be with her in MN
Unmentioned prayers
Parenting (continue to lift one another up in this important, yet difficult at times, task with which we have been entrusted)

Thanks Bones for the opportunity to lead. Always honored.

Until next time…

TClap |

2017 Clave Boss 5k/10k & Christmas Convergence

Here we are as in olden days
Happy golden days of yore
Faithful friends who are dear to us
Gather near to us once more——Have yourself a Merry Little Christmas!!

The largest turn out by far for the Clave Boss 5k/10k was a success. We started on time and as far as I know nobody died. Thank you to all the PAX that ran and had a fun time and fellowship.

For the 5k, here were are winners of Bundt Cakes

  1. MacGyver
  2. Harry Carry

For the 10k, here were are winners of Bundt Cakes

  1. Sir Topham Hat
  2. mix of PAX coming from all directions—no idea

For the Ruck, here were are winners of Bundt Cakes

  1. Dark Helmet for 11min pace 5k ruck…..nice work!

Honorable Mention for Anchorman completing the 5k and Barry Manilow being his wingman!

The Convergence kicked off on time and we had Gecko open us up in prayer. We split the groups up and away we went with COT at 0750. Click on links to see the pain that was delivered…..Merry Christmas!

Black Diamond – Longshanks Q –

Bootcamp – Cha Ching Q –

Noderate – Barry Manilow Q –

COT came together and we had 83 men attend this year.

Welcome FNG – Lake Effect, who is 41 not the 50 that he just shouted out. Classic!

Many announcements:

  • Thank you Site Qs for all your work, dedication and leadership!
  • Serve Saturdays ….reach out to Deacon, Bolt, NASA for info…..HIMs!!
  • Joe Davis Run Jan 6
  • Friday Convergence with 3rdF post beat down Jan 12
  • Rooster CSAUP Jan 20
  • Yeti – February
  • P200 – March

More than a workout!!


  • Dark Helmet shared his sister is in need of prayer. Please remember DH and his family each day in prayer
  • Family visiting is fun and sometimes no so fun. BE HIMs!!
  • Prayers for all the PAX traveling and for peace this week!


I spoke to the PAX about how 2000 years ago Sky Q sent his son into the world in the form of a baby. When looking for a place to come in from the cold there WAS NO ROOM AT THE INN. I believe we all fall into this trap and put so much busy into our lives that we don’t have ROOM AT THE INN for Sky Q in our lives. We fill our hearts and minds with so much and when it come to his word and being in relationship, we DON”T HAVE ROOM AT THE INN (in our hearts).

I challenge myself and the PAX to make room for SKY Q and see how it changes your life in 2018 and beyond.

Honored to lead this PAX. I am blessed and grateful for each of you!

Cake Boss


TClap |

The DaVinci Cones® Redux

Forecast called for a warmish start for December, but a high chance of rain, so I wasn’t sure if we’d have a crowd or just a few. Very glad to see a bunch of cars when I pulled up. We ended up with 14 including YHC.

The Thang

Ran around the parking lot to warm up the legs, with a little side shuffle then circled up for some COP:

SSH x 15
Low, slow squats x 15
Slow, old-man windmills (just 10, since I was reminded it’s just a 45 minute workout
Merkins x 10
A little downward dog and honeymooner to stretch out
Mountain Climbers x 15

Then a short mosey to the traffic circle in front of school. I spoke briefly about our theme of the month, which is “Gifts.” At other workouts, the Qs have spoken about Gifts, be they tangible, material things that we give and receive, or intangible, like the gifts of time and support and love.

My message was about the holiday phenomenon of the REGIFT.

Today, I decided to reuse a workout I led earlier this year at the Abyss. It worked pretty good then, and worked well today, too.

Here’s what we did:

Partner 1 acts as a timer, going halfway around circle drive to the Cone using the prescribed means of conveyance (bear crawl, crab walk, etc), then runs the second half while Partner 2 does the prescribed exercise (squat jumps, merkins, etc); then switch

1. Bear Crawl | Squat Jumps
2. Lunge Walk | Merkins
3. Crab Walk | LBCs
4. Lt. Dangers | Plank Punches

Then a mosey around to the side of the school for some Wall Sits.

Have a seat, won’t you? A PAX from either end of the row runs out to the center stripe in the driveway, does 3 burpees, then runs back to the wall.

Finally, a mosey around to the track behind the school.

This is one of the set-it-and-forget-it workouts I like to uses. It’s self-paced and allows for some cardio as well as a variety of body-weight exercises. Plus, if someone finishes and there’s still time on the clock, we can always rinse and repeat.

Start at Cone #1 at one end of the track, do the exercise and prescribed reps, run to the other end of the track, do #1 on Cone 2 at  that end, and so on.

Cone #1
1. Slow Squats (20)
2. Curb Dips (20)
3. Mtn. Climbers (20 d.c.)
4. Curb Derkins (20)
5. CDD’s (20)

Cone #2
1. Imperial Wlkrs (20 d.c.)
2. Jump Lunges (10/leg)
3. Freddy Mercurys (20 d.c.)
4. Flying Squirrels (10)
5. Peter Parkers (10 d.c.)


All jokes aside about gifts and regifts, at COT I shared my feelings about what a gift F3 is to me. I was able to thank DarkHelmet again for EH-ing me for weeks, finally convincing me to post at the Deep on a warm Saturday in April of 2016.

I was hooked from the very first workout.

Mind you: it nearly killed me (curse you, Jack Webb!), but the remarkable thing to me was how I felt welcomed from the moment I got out of my car. I was supported and encouraged during that first workout, and that encouragement and support has continued to this day.

I challenge each of us to continue offering support and encouragement to FNGs and long-time PAX alike.

The world may beat us down. This group can help build us back up.

So during this time of giving, I want to thank all of my brothers for their gift of friendship and support and encouragement.

I feel blessed to be a part of this group.


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