No Q … I got it.

  • When: 05/23/2020
  • QIC: Winthorpe
  • The Pax: Double Dipper, Little Dipper, Faulkner, Black Dog, McRib, Polyp, Plan B.

8 Gathered on a perfect Saturday morning for a little something – something.  We did a lot of stuff and there was a lot of demented new exercises that I may regret doing later today.  I think that I remembered most of the stuff we did today.  It went a little something like this ….


  • Side Straddle Hops x 20 IC
  • Sun Gods x 10 each direction IC
  • Cotton Pickers – sis to side x 15 IC
  • OZ leg stretches – OYO
  • Down dog calf stretches into up dog back stretches
  • Slerkins with a 5 count down x 6 IC
  • Slarolina Sry Slocks with 5 count down x 6 IC
  • plank to Merkin to Carolina Dry dock x 5 IC
  • Lunge Holds with back knee bend on Q’s instruction.

Indian run to football parking lot.  Progressive exercises with various ways to get to each corner of the parking lot.


  • Corner 1 – 5 Burpees then bear crawl and backwards run alternating from light post to light post. (sorry about that third leg bear crawl … ouch)
  • Corner 2 – 5 Burpees and 10 Dying Cockroaches then high knees (no skipping) and lunge walk alternating between parking rows.
  • Corner 3 – 5 Burpees, 10 Cockroaches, 15 Travolta’s each arm then sprint & jog alternating between light posts.
  • Corner 4 – 5 Burpees, 10 cockroaches, 15 Travolta’s each arm, 20 squats the caraoka alternating sides (with a pirouette) between parking rows.

Mosey to the covered area.

  • 50 Cuddy Calf Raises.
  • mover to the wall for a new exercise I named Hell x 4 count – Start in BTW crawl your hands out to plank and do a merkin and back to BTW.  Increasing the merkin count each time.  Believe me … 4 was enough of Hell.
  • Pick a block for Knee Ups x 20 each leg.
  • Lined up at one side of the row of blocks.  Lunge walk to first block, box jump up and over to the other side then squat walk to next block, box jump up and over then bunny hop to last block, box jump up and over.  Same thing coming back.
  • lined up for a run.  Ran to back of the covered area where the raccoon crawls walls are and did both walls then jog to the blocks and jump up and over each block in the area.  There was also a picnic table perfectly lined up with the blocks, so we went up and over that too.  Did 2 full laps of that.
  • Back to the wall for Australian Plank Jack / Mountain Climber x 15 OYO.
  • pick a block for plank crawl / crab crawl new exercise.  start in plank and plank crawl from one corner of the block to the other, then switch to crab and go to the next corner and keep alternating until you’ve taken 5 laps around your block.

Cool down

Moseyed back to parking log for some stretching, count-a-rama & name-a-rama.

Polyp mentioned that he saw that there may be an F3 Dads Camp in August.  Keep a lookout for sign ups on that.

Ended with a squat for prayer.  (the hardest squat of the day)

Great workout and in the words of Little Wayne “you’re doing great!”

Winthorpe Out!

4-4 Bear

  • When: 04/04/20
  • QIC: Winthorpe & 2 Fingers
  • The Pax: Winthorpe, 2 Fingers, Plan B, Double Dipper, Little Dipper, Peeping Tom.

6 Dudes showed for a rather cool morning.  No scheduled Q so it was a split Q with Winthorpe for the first 1/2 and 2 Fingers to bring it home.

Warm up – SSH, Cotton Pickers (side to side instead of front to back), Sun Gods, Quad Stretch, Down Dog, Plank into slerkins x 10.

Moseyed to covered area.

50 calf raises for Cuddy.

Moved to the wall for Australian plank jacks x 15 ic, Peoples chair with overhead arm press x 20 ic, Australian mountain climbers x 15 ic.

move to blocks for blocks squat x 30 jog to and complete rocoon crawl wall #1, jog to and complete raccoon crawl #2.  5 rounds.

back to the steps for 50 more calf raises.

back to wall for round 2 of Australian plank jacks x 15 ic, Peoples chair with overhead arm press x 20 ic, Australian mountain climbers x 15 ic.

Moved to the blocks for box jumps x 25, mosey to the ramp and complete railing crawl down.  3 rounds.

Turned the Q over to 2 fingers.

Norwegian lunge?  (one leg on block and squat with the other leg) x 10 each leg.

Moseyed to the track.

10 burpees.  mosey 1/4 track for lunges x 10 each leg, mosey 1/4 track for American Hammers x 10, 1/4 track for LBC x 10, 1/4 track for leg lifts x 10.

1/4 track for American Hammers x 10, 1/4 track for American Hammers x 10 ,lbc x 20, 1/4 track American Hammers x 10, lbc x 20, leg lifts x 10, crunchy frogs x 20.

Moseyed back to the front for count, name and prayer!

Social distancing was practiced @f3flanksteak!



  • When: 11/13/19
  • QIC: Winthorpe
  • The Pax: Pyro, Plan B, Double Dipper, 2 Fingers, OZ, Kevorkian, Cuddy, Peeping Tom, Black Dog.

On a very cold and windy morning, 10 warriors fought a strong urge to fartsack and showed up.

We started with a quick warm up.

  • SSH’s x25 IC
  • Blue Hawaiian Lap
  • Windmills x12 IC

Partner up – From the side of the parking lot each partner would get to the middle of the parking lot to do various exercises while the other partner planked.

  • 1st round – Duck Walk to middle and do 5 Burpees.
  • 2nd Round – Hi Knees to middle for 5 Burpees and 10 Lunges
  • 3rd Round – Butt Kicks to middle for 5 Burpees, 10 Lunges and 15 Merkins
  • 4th Round – Jog to middle for 5 Burpees, 10 Lunges, 15 Merkins & 20 Squats.

Moseyed under the club for more partner exercises.

  • 1st round – Partner A Dips x 30 Partner B Squat Hold
  • 2nd Round – Partner A Dirkin x 25 Partner B WW1’s
  • 3rd Round – Partner A Step Ups x 10 Each Leg Partner B American Hammers
  • 4th Round – Partner A Wall Sit Leg Extensions x 10 each leg Partner B Freddy Mercury

Blue Hawaiian Lap and then a rinse and repeat.

The we switched it up and had Partner A do a Blue Hawaiian Lap while B did LBC’s and then swap. Round 2 was Blue Hawaiian Lap while B did a 007 hold.

Moved over to the wall for Wall Walkers X 10 IC (3 sets)

One round of Ascending Testicles with a 10 count hold on the BTW and One round of Descending Testicles with a 10 count on the final plank.

Circled up for Mary

  • Box Cutters x 20 IC
  • Superman hold x 3
  • 007’s

Back to the parking lot for COT

Hard Stop

A pleasure to lead the group.  On to the next 1/2 century!


The Fartlek

  • When: Nov. 11, 2019
  • QIC: Winthorpe
  • The Pax: Gander, Kevorkian, Oz, Lil Wayne, Cuddy, Peeping Tom, Blue Hawaiian, Plan B, 2 Fingers.

10 Dudes met up for some running with some other stuff mixed in.  We started with a quick warm up of SSH’s X 12 and leg stretches OYO.  Then headed out to the Trent Woods loop with 10 stops along the way.  At each stop we did 5 Burpees OYO and 10 slow 4 count Spider Man’s.  A total of 50 Burpees and 100 Spider Man’s.  3.4 miles covered (except for Oz, 2 Fingers & Lil Wayne who circled back to the 6 at each stop)

Thanks for the push each and every week.



  • When: 09/13/2019
  • QIC: Winthorpe
  • The Pax: Peeping Tom, Stick Built, Haggis, Two Fingers, Oz, Cuddy, Lil' Wayne, Kavorkian, Bit Coin, Ingrown, Pyro, Faulkner, Unicorn, Black Dog.

15 brave souls now have shoulders that many dream of having and few have.  A little mumble chatter early about Cam Newtons wardrobe choices and also the upcoming battle between Carolina and the mighty Demon Deacons of Wake Forest.

No FNGs, so we jumped right in with a mosey back to OUR meeting spot at the Gazebo:


  • SSH X 20 IC
  • Slow Windmills X 14 IC
  • Sungods while balancing on 1 leg X10 forward and back IC

The Thang 1

  • Exercise 1 – Side Plank to Merkins X 10 IC – Hold Plank for
  • Exercise 2 – Shoulder Taps X 10 IC – Hold Plank for
  • Exercise 3 – Raised Leg Merkins X 10 IC – Stand Up for
  • Exercise 4 – Overhead Press X 20 IC – Back to Plank for
  • Exercise 5 – Plank Extensions X 10 IC

Recover and a short mosey (because I wanted to, not because you told me to) to the wall in front of the Convention Center for:

The Thang 2

  • Exercise 1 – Ranger Merkins X 10 IC
  • Exercise 2 – Carolina Dry Dock X 10 IC
  • Exercise 3 – Pike Shoulder Press with Feet on the Wall X 10 IC
  • Exercise 4 – Plank Lean forward – slow 10 Count

Rinsed and repeated

Moved to the covered area for everyone to have a spot on a taller wall for:

  • BTW Squats (Start in standing position with back to wall.  First move is squat, second move is BTW, third move is squat and fourth move is jump up.  X 10 IC
  • Ascending Testicles – Started in Plank and QIC called out 10, 30, 45 and 90 degrees and hold BTW for 10 count.

Moseyed down the road to the corner for:

  • American Hammers X 20 IC
  • LBC X 25 IC

Moseyed back to the short wall for a Raccoon Crawl.

That brought us back to the covered area for another round of

  • BTW Squats X TB12
  • Descending Testicles – Started in BTW and went to 45, 37.5, 10 degrees and hold plank for 5 count.
  • Q’s choice from Plank – 5 Merkins OYO – Hold Plank, 5 Carolina Dry Docks OYO – Hold Plank, 5 Werkins OYO – Hold Plank, 5 Diamond Merkins   Recover.

Moseyed back to the Flags for


  • Box Cutters X 20 IC
  • Low Slow Flutter X TB12 IC
  • Round 1 of 007’s – Car interruption and Unicorn social time with passers by
  • Round 2 of 007’s
  • Hip Flexer and Lower Back stretches.
  • Plank hold for 90 seconds.

Counted off, name-o-rama and gathered for COT.

Left with a prayer for those still effected by the Hurricane.

As Lil’ Wayne likes to (almost mockingly) say … “you guys are doing great.”

Thanks for the push this morning and always … getting better in mind, body and spirit slowly but surely.

Go Deacs!

Winthorpe out!

Shoulder Day!

  • WHAT: The Point
  • WHERE: Union Point Park
  • WHEN: 9/13/19: Gather 0525; Hard Start 0530; Hard Stop 0615
  • WHO: Any man or FNG
  • WEATHER: Cloudy and 73 degrees. 97% humidity with winds out of the North to North East at 3 miles per hour.
  • WHY: To see how strong your shoulder are.


  • When: 08/23/2019
  • QIC: Winthorpe
  • The Pax: McRib, Haggis, Faulkner, Black Dog, Gander, Lil' Wayne, Sandbagger, Stick Built, Cuddy, Mr. Roboto, Oz, Pyro, Double Dipper, Parker, Kevorkian, Bit Coin, Little Dipper, Peeping Tom, Dumbledore (FNG), Plan B, Blue Hawaiian, @F3 Flanksteak, Butterball.

23 football fans gathered this morning to celebrate the beginning of the football season and the end of having to watch any more baseball.  Nobody cares that the Yankees will make the playoffs and then promptly bow out in the first round.  But the real reason the PAX came out is because the workouts are not too early in the morning, not too hot, not too hard, not too far away, don’t need to get in better shape to keep up, not a cult, didn’t have an appointment with a trainer and it’s wasn’t snowing, raining or hurricane(ing)!

We did have a FNG with us this morning … A friend of mine that I’ve been trying to get out for a while now.  So, after a not so perfect vision statement and warning we got right into it with:


  • SSH, IC, 25x
  • Sungods, IC, 10x forwards, 10x reverse
  • Cotton Pickers, IC, 10x
  • Varous leg stretches
  • Plank elevators


Escalator workout with different exercises at each stop.

  • Duck Walk to the first tree on left on the field followed by 5 Burpees
  • High Knees back to the starting spot followed by 10 Iron Mikes (IC) & 5 Burpees
  • Butt Kickers back to the tree on the left followed by 15 Merkins (IC), 10 Iron Mikes (IC) & 5 Burpees
  • Bear Crawl back to the start followed by 20 Squats (IC), 15 Merkins (IC), 10 Iron Mikes (IC) & 5 Burpees

Mosey to the front of the convention center for partner work:

  • Partner A did Dips X 30 While partner B stared lovingly into his eyes and did a Squat Hold.  Flip Flop
  • Partner A did Dirkins X 25 While partner B did WWI’s.  Flip Flop
  • Partner A did Wall Walkers X 20 While partner B did American Hammers.  Flip Flop
  • Partner A did Step Ups X 20 each leg While partner B did Freddy Mercury’s.  Flip Flop

Keep your partner but move to the covered area in front of convention center.

Partner A did LBC’s as many as you can while partner B did a run to driveway of convention center and back and then to the Harvey Mansion and back.  Flip Flop

With some time to go we did DE-scending testicles.  Started with BTW on my sign descend to 45 degrees, then to 30 degrees, then to 15, then 5 and 5 merkins.

Mosey back to the flagpole for:


  • Brought the PAX in close for a round of Patty Cakes.  There was much confusion about cadence and a whole lot of mumble chatter.  That was the point.
  • 007’s

At this point, Q thought we were done, (had forgotten that I set my watch 4 minutes fast so that I’m not late when I wear it).  Q took off to get my phone for name-a-rama and whilst I was gone, @F3 Flanksteak took the PAX through a round of Box Cutters X 25

Q showed the PAX a few good hip and back stretches and then we were really done.


Count-O-Rama & Name-O-Rama.  Welcome Dumbledore, Frank Bowers (28), who grew up in Trent Woods, graduated from Hampden-Sydney College and is currently living in Pittsburgh where he works in the Admission Dept. for The Kiski School, an all boys boarding school.  Also had a visitor this morning from F3 Carpex named Parker.  Thanks for coming out.

Announcements — I totally forgot announcements but usually someone will jump right in to announce something important.  Took the group out in prayer for a great football season along with other things.

The pleasure is always mine fellas.  Great push this morning!

Eye!  Winthorpe