Hour long Q’s are hard on everyone

Had a little challenge on my hands for this one – a group of the Deep regulars including the site Q were taking on the Savage Race course, so for those who were not peer pressured into participating in that, I had to make the Saturday boot camp just as awful (minus the ice bath obstacle).

Rolled up w/ my fellow Lake Ridge guys Lutefisk, Olaf and Pothole and we waited for what I thought would be just a few guys rolling in.  This is not the case anymore – these pax roll out in numbers and we had 22 including some very brave 2.0’s in attendance all ready to work, including 1 2.0 who’s 11th birthday it was this week.  Royale gave me a heads up a couple days ago, so the workout was made with that in mind, nothing but 11’s for Pierce, aka Lancelot.

1.  For those that know me, I’m not a big fan of warm-ups,  although I may need to rethink that during hour long workouts. Our “warm-up” – mosey over to the nice 400m track across the street and do 4 laps, stopping every 100 meters to do an exercise 11 or 22 times for birthday boy.

  • lap 1 – merkins (stop 1 – 11 merkins, stop 2 – 22 merkins, stop 3 – 11 merkins, stop 4 – 11 merkins)
  • lap 2  – squat jumps (stop 1 – 11 reps, stop 2 – 22 reps, stop 3 – 11 reps, stop 4 – 11 reps)
  • lap 3  – big boy sit-ups (stop 1 – 11 reps, stop 2 – 22 reps, stop 3 – 11 reps, stop 4 – 11 reps)
  • lap 4  – yep, burpees (11 reps per stop)

2.  With the warm of 1.2 miles, 66 merkins, 66 jump squats, 66 big boys and 44 burpees complete, we moseyed back across the street and hit the baseball field…all dirt, some rocks, no grass.  Asked all 22 to count off by 2’s so we had two teams then I explained the rules.  I set the 15 minute timer, blast some old school papa roach, and you try to score as many runs as you can in the 15 min.  How to score a run?  Like this:

  • lunge walk to 1st base, then do 11 diamond merkins
  • bear crawl to 2nd base, then do 11 jump squats
  • broad jump to 3rd base, then do 11 donkey kicks
  • crab walk home, do 11 burpees, then step on home plate.  That’s 1 run.

Believe Lutefisk scored 5 runs, otherwise everyone else was hovering around 3 to 4 runs.  The intent which I totally overlooked in the heat of exhaustion was to add up both teams scores and issue a penalty to the losing team:

Loser:  burpeee bounce from home to 1st base (ie. burpee where you go down, do a push up, but explode up and forward 3 times so that you cover some ground on the uptick, then up, jump and that’s 1 burpee.  Do as many as you need to, to get to 1st base.

Winner: mack tar jais along the first base line while the the poor saps do burpee bounces.

3.  From there we hit the hills behind the baseball field for some true 11’s.  Start at the bottom of the hill with 1 “worst merkin” (wide grip merkin, reg merkin, diamond merkin = 1 worst merkin), run up and 10 knee tucks, then back down for 2 worst merkins (ie. really 6 merkins lol).  This just about killed the group.  I was very encouraged to see at about the 5 or 6 count of worst merkins that every single pax was modifying lol.  I think I even saw some Pax’s faces face down in the weedy grass we were in.

4.  We had about 5 minutes left and we were at 2.3 miles, so I really wanted that 3 mile mark.  We moseyed to the gate near COT and I told the pax about the X crunch suicide we’d do.  For those of you doing the app based ab challenge that Nasa organized, there is a “X Crunch” that absolutely sucks.  Basically start in the v-sit position, go down all the way and make an X with your arms and legs and then back up to v-sit position.

  • 5 x-crunches at the start line (basically the gate) then run to the 1st corner at the back of the school
  • Do 5 more x-crunches on corner of school and run back to start line
  • Do 5 more at the start line, as you pass 1st corner in the back of the school, do 5 more, and then when you get to the next corner do 5 more.  Then run back to the start line.

That took us to exactly an hour which was good because I think I may have gotten beat up had we kept going.  Had a great time w/ this group again (second time in a week!).  Cannot believe how much they’ve grown this place in the last year.  Props to the EH’ing machines over there and the consistency with how often they post.

Hope to get back out to the Deep a little more consistently now that my third son is no longer a little baby.  Thanks Shakespeare for the chance to lead this great group.


TClap |

That was a lot of sit-ups

My 2nd of 3 Q’s in 3 days. Always a pleasure to Q The Swamp!  Now that I am Ruck free and with no big race on the schedule I’m free to just do regular old Bootcamps. My favorite workouts combine a good amount of running(big surprise) with a bunch of other stuff so that is what we did today and  was glad to have a bunch of guys to share it with.

Started off with s nice mosey warm-up with some dynamic warm-ups of butt kicks, high knees, shuffles and some karaoke.

Circle up in the HD parking lot for COP consisting of SSH, IW, Carolina Dry Dock, Peter Parker, Mountain Climbers, then a series of Downward dog to Honeymooner. Back on our feet for Windmills, Apollo Ono(look out for the car), and just for fun some Monkey Humpers.

Mosey to the bike racks at HD for the main thing. Partner up for a nice BOMBS routine. One partner does the exercise the other does a lap around Home Depot.  There  were some complaints that the lap was a little long even though I assured them it was only about 1/4 mile  I was accused of measuring Zima miles.

50 Burpees, 100 Overhead claps, 150 Merkins, 200 Big Boy Sit-ups(crowd favorite), 250 Supine Pull-Ups(only because I hate squats and I needed an S).  We did not make through all the pull-ups, headed back to COT for a few minutes of Mary, ending with a Body Destroyer.

Announcements – Convergence 5/24, Honor Badger at Golden Corral 5/21 wear Red, Read your newsletter

Praises for Lutifisk daughter, Dungaree’s 1 year anniversary, prayers for kids cancer relapse.

Challenged the PAX to take the role as the leader in their home.  We are called to lead, do not be a passive bystander or even worse do not take or accept the role as another child in the house.  Be the man/leader you are called to be.

Thanks as always for the opportunity to lead this great group!!



TClap |

Duck’s Modified Manion 400-40-7

19 HIM + 1 FNG showed up at The Coop for another round of Duck Season.  Punch-List made the request to Q that night after YHCs VQ. Welcomed that offer and knew another solid #beatdown would be required. Took a bit for me to come up with a solid idea but after completing the 40 day challenge (Thanks Cakeboss) and the Travis Manion, 400-29-7, it came to me and Duck’s Modified Manion was born.

Arrived about 15 minutes early to get rucks and sandbags in place and look the area over once more . Dirty Harry was already on site. From the type and volume of the music coming from his SUV, I now understand why he is so pumped in the Gloom.

Circle Up

1 FNG on hand Robert Farmer, now and forever known as “Token” and a mess of veteran Pax ready to rock. Quick Disclaimer and we are off.

Snake around the parking lot on a brisk mosey -pickup 1 additional ruck and sandbag on the way and head to the FB field for the fun.

COP/ Warmup

20x SSH – 20x windmills- Drop to plank position and hold for enough time to sweat. Down to Supermans- hold 10 secs-+10 sec count down by Punch List-rest. Back to Superman- hold for 10 secs+ 15 sec count by Pothole. Move to Plank and hold- Quizzed Dirty Harry on how the DSM gave him a better perspective on Mental Toughness and Mental Health Awareness. As he pontificated on the subject apparently some in the circle (DrkH) felt the plank burn and mumble chatter ensued over the length of the answer not the substance of the answer.  Move to downward dog and into honeymooners 3x to get everyone a nice stretch.

Recover and move to the end-zone.

The Thang- “Duck’s Modified Manion 400-40-7”

Tribute to the Travis Manion WOD and the 40 day challenge we concluded at the beginning of April.

7 Rounds to Complete- done in any order due to the limited number of coupons and the large number of Pax.

  1. 400 meter run- 40x merkins
  2. 400 meter run- 40x  Big Boy Situps
  3. Honor Round- Weighted 400 meter run- 40x weighted squats. On hand we had 12 gauge shells(60lbs), 16 gauge shells(40Lbs) and 20 gauge shells(30lb rucks). I did request the PAX”Man UP” on the 60s and magically the 60s were always in use. Great Work Men!
  4. 400 meter run-10x 4X4s- Found this little Gem on the Exicon- Burpee to plank-complete 4 merkins and 4 2ct mountain climbers and back to your feet.. Rinse and Repeat.  For some reason the PAX did not particularly like this new exercise. Lots of chatter on this. One PAX used the term “hate” to describe it but, they all worked through it.
  5. 400 meter run- 20/leg Single Dead Lift- Thank Punch list for that bad idea, feeling it now.
  6. 400 meter run- 40x Crab Cakes
  7. 400 meter run – 40x Bomb Jacks

Well, YHC has heard stories of PAX Splashing Merlot but never had it happen at an AO I was at. Well that changed today on my 2nd Q. Somewhere around round 5-6 our newly adopted Pax, Token, had to leave the the line of sight to take care of that business.  YHC thinks it was the weighted run and squats that did him in. He rebounded well to finish the morning off in stride. Good On ya Token, Welcome!

Big Shoutout to Blart w/ F3 Naiperville IL who posted with us today. Good 2ndF on the track with him.

With 2 minutes to spare quick Mosey back to COT. IT issues killed the video somehow.

Praises- Smokey’s father is home recuperating after a heart attack and by pass last week.

Prayers- Cornerstone mentioned a friend that had a relapse of cancer. Prayers for PAX traveling on business. Stang continued prayers after the loss of Pappy. Missing one or two I’m sure.

Thanks Punch List  For the opportunity to lead a Great group of #HIM. Reach out anytime. Good Times were had by ALL, I think?!?

Duck Dynasty


TClap |

EMOM to close out AKA at Golden Coral

We had 19 at Golden Coral to close out AKA. I was honored that Lutefisk gave me the opportunity to close out AKA and I did not want to disappoint. So here it is:

We started with a 1 mile journey around Golden Coral stopping every 1/4 mile for 15 merkins. (Crowd pleaser).

We finished up at the fire station for a quick warm-up before we got to the thang. I dont remember completely but it was quick. I think it included some windmills and weed pullers.

Then we got to the THANG:

I planned a little EMOM (Every Minute On the Minute). Each Pax had 1 minute to complete 20 burpees, then 1 minute to complete 20 crunchy frogs then 1 to get down the hill and back before we started over. We did this rotation until 15 minutes were up. The goal was to finish as many of the reps as you could or push yourself to whatever number was achievable in the 1 minute.

With enough time remaining, we started another EMOM, switching the burpees and crunchy frogs for jump squats and CDDs.

With only 2 minutes to spare we ran back to COT.

Thanks to Lutefisk for the opportunity to lead and to all the Pax for putting up with my craziness.

Until next time, back to the hunt…


TClap |

Off My 4th Point of Contact to Q

The disclaimer was remembered, although, I was reminded that it was incomplete. F3 cannot be sued.
Moseyed to the HD parking lot – High knees, butt-kickers etc. Karoke is not a good warmup if you are nursing plantar facitis.
Circled up for IW, HW, Morrocan NC, Plank/Down dog/Honeymooner and slow/old-man/windmills.
Moseyed to the back of Target where the bad ideas started – probably as a result of being a slug for sometime. We did several rounds of 7’s between the walls, by the dumpster; interrupted by the Peoples’ Chair. Rd 1 – Mode: Bearcrawl, Peter Parkers and Parker Peters. Rd 2 – Mode: Lungewalk, Monkey Humpers and Squat Jumps. Rd 3 – Mode: Crabwalks, Rosalitas and Freddie Mercury. Rd 4 – Mode: Hop, Calf-raises and Bomb Jacks.
Moseyed 10 feet to long, back wall of Target for Peoples’ Chair and Donkey Webbs. After the previous bad ideas Donkey Webbs were a badder idea.
Moseyed to Best Buy for a brief taste of core exercises. I needed the core to start working of my large sit-up muscle.
COT: Prayers for families and loss of loved ones and for difficult conversations to be had with friends. Praises for new jobs and wedding anniversaries.
The word for May is mentorship. We saw examples this morning – young men, mentored by fathers and friends holding friends accountable. Pastor Tony Evans has a quote – “We are born male, but we choose to be men”. Maxim #3 in “Mansfield’s Book of Manly Men”: is “Manly Men, build Manly men.”
Thank you Jedi for getting me out of bed with the opportunity to Q. It is always an honor. Tater.

TClap |

Short Circuit at the Swamp

Time seems to be something YHC lacks nowadays. Thank goodness Cha-Ching asked me to Q at the Swamp a month ago, because I probably would have declined had I known what my schedule would be like. Nevertheless, I made good on my commitment and kept the Q. Taking all of my recent Qs and smashing them together, I came up with today’s workout in about 5 minutes and hoped that it would go well.

At 0515, the five brave PAX for today’s bootcamp (seems many are “resting” for a heavy backpack thing) were debriefed and off we went on a mosey “the wrong way” out toward 49. We kept a moderate pace, but needed to get all the way to ULTA and still have a couple minutes to warm up, so it wasn’t slow.

Quick warm up of 10 windmills, 20 Moroccan night clubs, and 10 thigh masters (per leg…crowd pleaser). Then came the explanation.

Five minutes to complete the circuit of five exercises. One minute to run to the next place. One minute rest. Repeat for five full circuits.


  • 50 American Hammers (per side, so double count)
  • 40 merkins (just normal merkins)
  • 30 squats
  • 20 bomb jacks
  • 10 burpees

Runs were roughly 400 m each. We started in the parking lot in front of ULTA. Ran to the bank. Then back out to Walker Branch to wrap around the long way to Target. Then up and around the other side of Old Navy. Then back to Target and over to Just Fresh. Then finally out to the road, around to PetsMart, and back to COT.


  • 2.15 miles run
  • 250 American hammers
  • 200 merkins
  • 150 squats
  • 100 bomb jacks
  • 50 burpees

Every circuit got done with 1-2 minutes to spare of the five minutes, so we usually grabbed 30-45 seconds before running, as the runs took more than a minute each time. Still got our minute rest between circuits, which was definitely appreciated in the end.

Met up with ruckers at COT. Announcements are in the newsletter (upcoming convergence on the 24th, so keep your eyes open for that). Prayer requests. Pray and go (some bounced out quickly).


Nothing substantive to say here. The theory behind this was, I know high-intensity intervals are effective, as are EMOM workouts. I didn’t want some people to get big breaks and some to get no breaks, so I smashed these ideas together. Five EMOMs became a five-minute cap for a circuit. Quick run. Then the rest (which is important, as it allows you to push hard during the circuit). Repeato. So often we leave out the rest to keep pushing, but the rest time is actually beneficial to pushing harder during the working portions and building cardiovascular capacity. I’m not big on “taking 10s” because we’re tired, but planning rest intervals into the workout: good idea.

Thanks for the opportunity, Cha-Ching, and great push everybody.


TClap |

License to Ill at Quagmire

I love the opportunity to Q at Quagmire. Starting off the week, you need to make sure you wake everyone up with a good shake of the weinke. I wanted this one to be different, and boy was it. It looked REALLY good on paper…..

Met up at COT. No FNGs. Disclaimer was made and off we went.

Short short mosey around the parking lot in front of Best Buy/Marshalls to get the heart rate up and muscles warmed up. Then it was right into the main event.

I am an 80s kid. I graduated high school in 1988. I feel to this day that the 80s had the BEST music ever. I was a music junkie – I loved metal, rap, country, R&P, hip-hop, and so on, and went to several concerts of those musical genres. Probably why I am tone deaf. In 1986 a cutting edge cassette came out that I loved, and still do. I thought I would incorporate it into the workout.

License to Ill (by the Beastie Boys)

Form a circle with the PAX about 20-25yds diameter. Then we got right into it. The idea was a tabata style workout. You pick an exercise and do it AMRAP for the prescribed time. In this case, we would be doing an exercise AMRAP for the duration of the song played. No rest between exercises other than the transition between two songs (a few seconds). PAX would get rewarded with breaks if they answered trivia correctly. So here it is

Number / Song Title / Duration / Exercise (Note if Applicable):

  1. Ryhmin & Stealin / 4:08 / Warmup = WM / SSH / Arm Circles
  2. The New Style / 4:36 / Merkins
  3. She’s Crafty / 3:35 / Lunges w Jump Lunges
  4. Posse In Effect / 2:27 / Hello Dolly w Reverse Crunch / BBS (1)
  5. Slow Ride / 2:56 / Bear Crawl circle w CDD every 5 strides
  6. Girls / 3:14 / LSS w Bomb Jack or Jump Squat
  7. Fight For Your Right / 3:28 / Peter Parker to Parker Peter
  8. No Sleep Till Brooklyn / 4:07 / Bent Knee Alt Leg Lower (2)
  9. Paul Revere / 3:41 / Bear Crawl circle w CDD every 5 strides >> PAX earned 1 min rest here
  10. Hold It Now, Hit It / 3:26 / IW-HW combo
  11. Brass Monkey / 2:37 / Monkey Humpers (expect anything else w this song??)
  12. Slow and Low / 3:38 / Elbow Plank w Knee Touches to Ground
  13. Time to Get Ill / 3:37 / Merkins

(1) Reverse crunch / BBS = Start big boy situp position but instead of lifting upper body and lower back up and off the ground, you bring feet off the ground, knees almost to chest (goal is knees 90deg bend at least), then return feet to ground for 1 rep
(2) Bent knee alt leg lower = Start on 6, both legs off the ground, knees at 90deg bend with lower leg/calf parallel to ground, then extend one leg outwards to where it is min 6″ off the ground while holding the other leg up at start position. Return extended leg back to start, then repeat with other leg. That is one rep. Harder version is starting w both legs 6″ off the ground.

I brought an OLD boom box and the original CD I bought back in the day and we cranked it out (not too loud). It was a real burner, and it was definitely different. Brought back some fond memories listening to that CD…..complete with a few skips here and there for old times sake.

There was no time for talking. Just doing the work while jamming to some old school hip.-hop/rap. All the PAX did great cranking out the reps, with very little rest, and although there was not much mublechatter it was still a good time. Next time I’ll incorporate some hair band metal/hard rock.

Back to the COT for Announcements, P&P….a little late.

Thanks for the opportunity to lead.


TClap |

Friend or Faux – April BEYOND

For those newer PAX who aren’t familiar with it, BEYOND is a roving AO started by Maximus last year that is designed to push us beyond, both physically and personally. The workouts are supposed to be tough, and the message is supposed to be challenging. Combining the two is what makes this workout unlike the others.

After a brief hiatus to restructure it a bit, BEYOND made its return this morning with YHC on Q. It was humbling to be asked to kick it off, and definitely challenging to prepare. I tend to be good at putting together difficult workouts, but I usually don’t attach a message, as I do so much “messaging” for my job. But I accepted the challenge, struggled through preparing, and hoped that maybe a few PAX would make the effort to post.

To my surprise, 13 PAX joined YHC at Rivergate on a Thursday at 0500 (yep, not a normal day to be at Rivergate or a normal time to start). These men came ready to push it, so a disclaimer was given with a reminder that this is going to be harder than normal, so try not to modify. Dig deep and get it done; you didn’t come for it to be easy.

Following the disclaimer we took off on a fast mosey (avoiding a cement truck!) around Home Depot to Target for the warmup and message intro (content of message will be below).

Warm Up (such as it is)

  • 50 (NOT low-slow) squats in cadence (don’t know the best way to actually list the numbers here, so I’m doing total count, not cadence count, which would have been 25, if that makes sense…)
  • 50 merkins in cadence
  • 100 SSH in cadence

RUN to parking lot in front of Pier 1. Time Hack: 4 minutes.

All PAX arrived with about 30 seconds to spare. Circle up in plank – aka, forward listening position – for next part of message (see below). Next round of workout:

  • 50 jumping lunges in cadence (25/leg)
  • 50 diamond merkins in cadence
  • 100 high knees, single count

RUN to Just Fresh parking lot. Time Hack: 4 minutes.

All PAX arrived with about 30 seconds to spare. Circle up in plank for next part of message (see below). Next round of workout:

  • 25 triple-pulsing sumo squat jumps in cadence (“20 would have been fine”)
  • 50 pseudo planche merkins (request for exicon name change to “flippin’ merkins”)
  • 50 bomb jacks

RUN out to 49, down to 160, and around CVS to parking lot by Friday’s. Time Hack: 5 minutes.

All PAX arrived with no time to spare. Close to the burpee penalty. But alas… Message given in plank then next part of workout:

  • 30 triple-pulsing lunge jumps in cadence (“that’s more than 25”; “do you want to walk in circles forever?”)
  • 50 breakdancer merkins in cadence
  • 50 tuck jumps

RUN to the (no longer) dead end road in front of Home Depot. Time Hack: 5 minutes.

Bones led the PAX on a creative route that cut out roughly .2 miles, so all PAX arrived with a minute to spare. Message given then last round of exercises:

  • 50 squat jumps in cadence
  • 5 slo-mo merkins (request to call them “ferkins” for “f@$%(* merkins”)
  • 20 run lunge high knee skips

RUN to COT. Time Hack: (a very generous) 3 minutes and 30 seconds.

All PAX arrived with time to spare. End in plank for the final thoughts before recovering at 0600 on the dot.

Standard COT with all the bells and whistles.

Message content:

We have been talking a lot lately about being vulnerable and open about our lives and the struggles we face. There was a big push in March when we discussed Mental Health Awareness, and we’ve continued to encourage this among the PAX. And that’s great, and it should continue to be encouraged. But, as we pursue this, we need to be aware of what we are actually asking of people and consider if we – as individuals and as a group – are ready to actually take on what we are asking.

In our culture today – American culture, US Christian culture (for many of us), and F3 culture as well – we have placed a high value on being authentic, which is really what we are wanting when we want people to be vulnerable. We want them to be authentic. To be “real.” A lot of this comes from seeing so many prominent leaders crash and burn after some secret part of their life comes to light, usually in very embarrassing ways. We don’t want to be taken in or lied to, so we promote authenticity. But this heavy emphasis has led to a sort of initiation rite within our various groups. “I want to trust you, but only if you’re willing to be open and honest with me.”

So we try it. And somebody shares something like, “I really struggle with playing too many video games” (totally a made up example, so I’m not calling people out). I for one would not be able to relate with that person very well; if I’m honest with myself, I don’t see that as a big issue (though it definitely can be for the person dealing with it). Or it goes the other way, and in a spirit of authenticity, somebody shares something “big,” like an ongoing struggle with same-sex attraction. How would that be received in an all-male group such as F3? Now we are all uncomfortable. That’s too big or too weird of a struggle for us to relate with. It’s easy for us to relate with each other on marital struggles, or alcohol, or gambling. Or a big one in men’s groups would be porn. We can relate on these issues. But something big? Nope.

So, now we have limits. We have a scope of “acceptable” struggles. It has to be big enough that it doesn’t look like we are hiding something, but it can’t be so big that it’s intimidating or awkward to those in the group. And this inevitably leads to a couple big issues.

First, we have made certain struggles acceptable. We EXPECT you to struggle with something like porn, and if you don’t, you’re lying. You’re not being honest with yourself or others. So now we are essentially requiring this struggle as a rite of passage, but it also holds us back, because now you aren’t allowed to actually get past this struggle. You may improve a bit, but in order to be “real,” you need to continue to struggle with it, because if you somehow manage to get past it, then you’re untouchable or unrealistic. How can I relate with you now that you’re not struggling with what I’m struggling with? I need you to struggle so that I can feel better. So we hold each other back.

But, this scope of “acceptable struggles” also encourages a “faux authenticity,” a fake honesty where somebody either says they struggle with something they don’t struggle with in order to fit in, or they under-share, holding back the big struggles so they don’t overwhelm the group or get shunned. You come across as being authentic, because you shared a real (or, realistic) struggle that we can relate with, but in reality your struggles are completely different and you’re just struggling silently in a crowd. And we don’t take the initiative to ask questions or press deeper, because your struggle fits our expected framework. So we build this community essentially based entirely at the surface level, where we think we know each other, but we’re all withholding something, all the while seeming authentic and vulnerable.

So what do we do with this? Because I don’t think I’m alone in seeing this and living this out.

Are we actually ready to embrace real authenticity? Are we ready to meet people where they are – where they REALLY are – whether the struggles seem small or huge? And then, are we ready to walk with them out of these struggles and into victory, rather than holding them back so we can feel better about our own struggles? Are we ready to ask the hard questions, and have those questions asked of us?

Because I know that there are men in our group who are dealing with some awful stuff. And we say we want them to be vulnerable and share. But do we really want that? And are we ready to love them and embrace them and carry them when they do?

For those struggling right now, this is not a call for you to start having verbal diarrhea all over COT. That might be your thing, and I guess that’s fine if it is. But for most of you – most of us – it’s a call to start small. Find a guy or a group of guys – a shield lock – with whom you build mutual trust and can share openly and love freely. This is admittedly hard, especially if you’ve been burned in the past. But it is also freeing, especially when you realize that your struggle – that struggle you’ve carried with you for years and years – is not who you are. And there are people around you who will love you even if they know your junk, because your junk is not YOU.

We talk about leaving no man where we find him, but are we ready to really embrace this and walk with each other through the junk? Are we ready to BE authentic and also allow others to be as well? To foster true authenticity rather than force faux authenticity?

Imagine the impact this can have on our group – on our community as a whole – if we have small groups of men how are truly open with each other and walking with each other out of our struggles. It’s a big task, but it’s worth pursuing.

Are you ready?

Thanks to WitchHunt for the opportunity to lead and the encouragement to push the PAX physically and personally. This was a huge growing opportunity for me as I prepared, and I am grateful to have had the opportunity to think through all of this. I hope some of you out there can get something out of this as well.


TClap |

Climbing the Ladder at Quagmire

Every now and then, the site Q pulls his own card to Q. Today was my day, and I’d be lying to say that I spent a ton of time putting together the perfect workout. In reality, I threw together something that I knew would be challenging for everybody, but accessible to anybody. I arrived early with my 2.0’s chalk to get the workout written, then parked and waited for the PAX to arrive.

0515 rolled around and 8 joined YHC (with Copyright silently running up at near-sprint speed) for the disclaimer. We set off for a quick mosey around Home Depot, through the alley (with high knees, butt kickers, knees-to-chests, heels-to-butts, and toy soldiers), and circling up near the always-vacant restaurant space.


  • 10 Windmills
  • 10 Imperial Walker
  • 10 Merkins
  • 10 Peter Parkers
  • Downward dog, cross over ankle grabs, honeymooner

Mosey to the fountain for the Thang.


As stated above, this was designed to be challenging but also accessible. Go at your own pace and get as far as you can. Around the fountain parking lot were twelve exercises to do as a ladder. Start at station 1, do the exercise, run to station 2, do the exercise, run back to 1, do exercise at 1, run to 2, exercise, run to 3, exercise, back to 1, etc. It adds up. Fast.


  1. 20 bomb jacks
  2. 20 merkins
  3. 10 burpees
  4. 20 squat jumps
  5. 20 archer merkins
  6. 10 Tony Hawk burpees
  7. 20 runner’s lunge high knee skips (apparently my current favorite exercise)
  8. 20 breakdancer merkins (they’re back!)
  9. 10 prison cell burpees
  10. 20 lateral lunge leg lifts
  11. 20 pseudo planche merkins
  12. 10 kraken burpees

A couple gazelles got into the round going to prison cell burpees, but didn’t make it to them. Everybody got to the round of breakdancers, though not all got to enjoy those. All in, everybody got over 1.75 miles of running, 80-90 burpees, 200+ merkins (not including the merkins in the burpees), and a lot of jumping (120 bomb jacks, anyone?). Actually, reading this, it doesn’t look like much. My body says otherwise.

Olaf decided to ruck it, and we heard about it the whole time. He’ll definitely be feeling it later.

Mosey back to COT. A few announcements (read your newsletter), and a few PAX shared some pretty big prayer requests.

No big message today, just a good workout to get back into the swing of things after spring break. I’m always encouraged and pushed by the guys who post to Quagmire. We aren’t big on the flashy, but we work hard. Great group of regulars. If you haven’t posted to Quagmire in a while, come out and see us.


TClap |

Mile High at The Fort

First off- Cobains to Bonsai for this trady BB.  The beatdown was on point.

A hearty crew began strolling in around 6:20 with headlamps both running and car with much excitement and anticipation.  Plenty of jokes going around as I brought my 2.0 that now towers over me by about 5 inches.  Par for the course.  Dont know if this was Milehigh’s first Q at the Fort but he easily stepped up to the plate.  There were a handful of pre rucks and pre runs from PAX accelerating their #King.  Fishsticks ran all the way from Tom Brady’s back yard which was about 7 miles.

Milehigh took the reigns first and led the PAX on a mosey run around the park and then off campus for a circle of pain with standard issue but equally difficult warm ups.  DORA was the name of his game and MH extended to 4 rounds of 100 merkins, 200 Carolina Dry Docks, 300 Squats, 400 LBC aggregate between your partner.  P1 runs up the grassy cliff, bangs out 5 more merkins and tries not to be a rolling wheel of cheese on the way down.  Festifun (from Rock Hill) came in guns blazing and was big on the #pickupthesix encouragement that #teamHYDE had fallen to #DFL.

Handoff to YHC and with no words really planned have been struck and moved by the acceleration of Mile High in fitness, fellowship and his faith.  7 months in and he’s running the yeti, leading workouts, understanding accountability and seeing the virtues of shield lock.  AYE!

AYG up the hill for a partner series of wheelbarrow, carries then toe lunges and burpee broadjumps #crowdpleaser.

Finished out with 2 teams of tunnel of love and finally seal team situps.  Indian run back to home.

  • Geronimo is F3.  King is locked in, always welcoming and a magnet for anybody
  • No one knows exactly why DOAH wore his reflector vest during the workout.  but he stayed safe, so goal attained.
  • Kernel(14 yo 2.0) took it on the chin well and kept up with his old man despite YHC being able to fit in his pocket
  • Lutifisk is looking lean and mean- aye brother keep up the King/Queen
  • When did we start naming ppl after the bad roads in Fort Mill- Pothole and Asphalt?
  • Tesh kept his shirt on but he was conflicted
  • Finally- those who played in the grass the second half, truly get the original Fort. Skin fungi be damned.


TClap |