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

Who cares about baseball when it’s football season?!!

  • WHAT: The Point
  • WHERE: Union Point Park Flagpole
  • WHEN: 8/23/19: Gather 0525; Hard Start 0530; Hard Stop 0615
  • WHO: Any man or FNG
  • WEATHER: Cloudy and 76 ... I mean, come on.
  • WHY: Because it's not too early in the morning, it's not too hot, it's not too hard, it's not too far away, you don't need to get in better shape to keep up, it's not a cult, you don't have an appointment with a trainer and it's not going to be snowing, raining or hurricane(ing)!


  • When: 06/03/19
  • QIC: Winthorpe
  • The Pax: Kevorkian, Gander, Unicorn, Peeping Tom, Morning, Black Dog, Plan B, Sputnik, OZ

10 gathered in the gloom to find out what a sleve is … however, it was never explained.  Some understood the meaning of the Pre-Blast while others will never know. (I found the Edit button)  With no FNG’s we jumped right in.

  • SSH x 25 IC
  • Various leg stretches.
  • Sun Gods x 10 IC frontward/backwards
  • Windmills x 10 IC
  • Down Dog  calf stretches OYO

We took off running out of the club driveway and took a left towards the office complex known as the Trent Woods Office Suites.  We did some exercises here …

  • Dirt Kissers x 14 (From downward dog, move forward with your face towards the ground in front of your hands)
  • Diamond Merkins x 12
  • Single Leg Merkins x 8 each leg

Run to the Town Hall

  • Side Plank to Chilcut x 10 each arm
  • Plank to Chilcut without moving your hand position x 10
  • Staggered Hand Merkins x 8 each arm

Run to the Trent Woods Park

  • Back Shoulder Press x 10 (Laying on your back with arms straight out to the side, lift your head, shoulders and elbows off the ground and hold for a 5 count)
  • Dips x 15 OYO
  • Side Merkins x 10 each side

Run back to the club parking lot.

We didn’t have time for Mary today, but I didn’t have a single complaint about that.

No announcements.   Props to Sputnik for doing the whole workout with a 20 Lb Ruck Pack!

Q took the group out in prayer.

Enjoyed the push this morning.

Eye!  Winthorpe

The Bear

  • When: 05/25/2019
  • QIC: Winthorpe
  • The Pax: Blue Hawaiian, McRib, Ingrown, Cuddy

5 dudes gathered on a warm Saturday morning for a little workout push.  No FNG’s so we jumped right into …

Sun Gods
Cotton Pickers
Down Dog & Up Dog
Several Leg Stretches


Mosey over the Football parking lot…
1st corner Burpees X 5
Backwards Run to 2nd corner Burpees X 5, 10 Squats 4 count in cadence
Kareoka to 3rd corner Burpees X 5, 10 Squats, 15 Spider Man
Backwards Run to corner 4 Burpees X 5, 10 Squats, 15 Spider Man, 20 Merkin OYO
Mosey to the covered area for partner work.

1st set Partner A does Dips X 30 Partner B does Balls to the Wall (swap)
2nd set Partner A does Step Ups X 25 Partner B does World War I’s (swap)
3rd set Partner A does Dirkins X 25 Partner B does American Hammers (swap)
4th set Partner A does Box Jumps X 20 Partner B does Freddy Mercury’s (swap)

Rinse and Repeat that whole Thang

Sticking with partner work we moved to the back of the covered area to a little grass area.1st set Partner A does LBC’s while Partner B does Runs to the Football Parking lot and back. (swap)
2nd set Partner A does Australian Mtn Climbers X 20 Partner B does Raccoon Crawls. (swap)
3rd set Partner A does SSH’s X 25 Partner B Runs to the bottom of the covered area steps and back. (swap)
Mosey to the front under the shady trees for …

Each man called out an exercise …

McRib – Dying Cockroach – In Cadence four count X 25
Blue Hawaiian – Sweat Angels (like snow angel) in cadence X 15
Cuddy – Back Stretch
Ingrown  – 007’s
Winthorpe – Chilcut with lifting one leg at a time then push into plank and 3 push ups to finish

Q took us out in prayer

Good work men.  Everyone have a great holiday weekend!

Aye, Winthorpe