Maybe/Hops Double Play Co-QIC Festival of Pain

Posted on behalf of Hops (and Maybe kinda sorta):

F3 Boone – The Homestead – 7/20/19

Pax List:   Chunder, Digits (FNG), Slaughter, Outhouse, Kodak, Velma, Cowbell, Wildcat, Zippy, Shake & Bake, DIY, HIPAA, Armor, Mighty Wind, Maybe, Hops

Co-Q’s: Maybe & Hops

Ye Olde Moleskinny Thang:

YHC pulled in to the launch lot about 0645, and it warmed my soul to the Shovel Flag flying.  Turns out Chunder was doing a solo pre-run.  After some introductions as the pax mustered, Maybe took the reins.  No disclaimer, of course…who needs that?  Maybe had the Q-drenaline flowing immediately, and the pax headed up a significant hill to an odd, purple-painted daycare parking lot for COP.

Didn’t want to be that unknown guy who refusenik’s the first exercise, so I told HIPAA I was doing the SSH’s Maybe called only so not to offend the F3 Boone pax.  We did some other stuff in COP as well – Merkins might have been it in addition to the useless SSH’s.

Maybe then took us out to the road and pointed up a hill that would give any BRR runner some pause if he were running a leg like it.  1st time up the hill – 20 merkins, 25 squats & 50 LBC’s at any point on the way up or at the very top; just had to complete before heading down.

Some Mary performed – mostly plank work, some Rockhoppers & Stumpjumpers (aka Groiners), American Hammer, Flutters and such after the 1st and 2nd hill runs.

On one of the runs down, I noticed Shake & Bake carrying a water bottle.  WTH?  HIPAA – what’s going on here?  Maybe he was just unduly parched from celebrating his engagement!  T-claps to Shake & Bake who got engaged last night and posted this morning.  Praise God for your engagement and prayers for your marriage, brother.

Anyway, the 2nd run up consisted of 30 merkins, 40 squats & 50 LBC’s.

Some other sundry observations at this point:

  • Cowbell was wearing monkey feet shoes – that’s either genius or recipe for disaster…
  • Chunder yells a lot
  • Our FNG Digits (aka Scott and aka Slaughter’s daughter’s new boyfriend) was my partner for the morning. T-claps for posting with your girlfriend’s dad.  I’ll reuse the previous: ‘that’s either genius or a recipe for disaster’ [EDITOR’S NOTE: Alternative nicknames floated included “Slaughter Sure Has a Lot of Guns”.]
  • Kodak apparently shaved his mustache. Didn’t seem to slow him down.  Slaughter aptly pointed out he looked Amish.  I’d go with “Mose”, Dwight Schrute’s brother on “The Office”
  • Armor, who got named by The Colonel TBQPDQ or whatever? In Metro but had no idea why that’s his nickname, was there. He did say he was adding some steel plating or LED lights or some such to his Hummer/Jeep/Scout…so there’s that.  Also, at coffeeteria after, the pax learned that Armor loves Hootie & The Blowfish and all music that falls under the genre of “jangle pop”.  Yep…that’s right – “jangle pop”.  Rename in order?  HIPAA?  Chunder?  You were both at coffeeteria and have the requisite authority.  “Jangle Pop” would be a great nickname….just sayin’.

So at the 30’ish minute mark, Maybe handed the reins to YHC.  We would not be running any more hills.

Moseyed back to the launch lot and over to the matching pavilions.  Anyone know why a handful of the benches on the picnic tables only had a single seat on either end?  Handicap access?  Anyway, where was I?

2 sets of 20 double-squat jump-up’s and 20 incline Merkins on the tables.

Partner work in between the sets:     Over-under’s x 10.  Flapjack.

Partner work after the 2nd set:          Prairie Fire Mary x 7L, 7C, 7R. Flapjack.

Partner Derkins x 13. Flapjack.

We did some more Mary at this point.  Called Rosalita’s, but after Slaughter loudly asserted that they were worthless exercises, YHC audibled to slow Flutters.  At this point, I was accused of not having a Weinke.  The nerve!  #coachable

Maybe then complained that he was itching or wet or ants were biting, so we did a short lap and came back for some more Mary to finish…in the grass to start….just because.  The F3 Metro guys are not used to their feet or hands hitting grass or dirt.  Just pavement in “The Jungle”, baby!

We finished with some more Mary, including Makthar N’Djaiye’s in the gravelly parking lot…you can blame Maybe for the chewed up elbows.  #cobains

We finished with 10 Burpees OYO, with a quick form tutorial on Burpees.  Might have overstepped, but Slaughter didn’t call me out…

Some other stuff happened, but I can’t remember.

There were some announcements, too:

  • A 5K or 10K or both for F3 and the High Country Soccer Stars or some such on August 3rd at 9am from the soccer complex. (ask HIPAA) LINK:
  • Thursday happy hour at 6pm at the Speckled Bass or Brown Trout or some watering hole (ask Kodak). Editor’s Note: The Speckled Trout in Blowing Rock.

Kodak took the pax out with a great prayer.

It was a privilege to Q the pax of F3Boone this morning.  Excited for what you’ve got started in the high country.  Please know there are many men who need what you’ve found in F3.  Give it away.  EH your neighbor, co-worker, daughter’s boyfriend, etc.  This life was not meant to be lived in isolation, physically or relationally.  Fellowship is essential.

“As iron sharpens iron,
so one person sharpens another.”  Proverbs 27:17


Just the Two of Us: BACKBLAST from Willy’s Way, 7-19-2019


To ensure the proper mood is set as you read this BB, please, click the link below…

AO: Willy’s Way
Conditions: 65 degrees F, slight breeze (which would be celebrated later)
PAX: Chunder & Kodak (Q) = 2

YHC shows up to find 2 cars in a parking lot, 1 Shovel Flag…and no PAX. Confusion sets in, then slight depression. The clock strikes 6am, and YHC gives it a few more minutes. Just before all hope is abandoned, a distant figure starts to wave. Is it a mirage? Is it a specter? AHOY! It’s a Chunder returning from a pre-run that took him nigh on to Lenoir.
Breaths were caught. Greetings were exchanged. Go time.

Disclaimer: Given the veteran company and lost time, short and sassy.

First Bits:
(All in cadence)
SSH x20
Hillbillies x20
Merkins x10 HOLD!
Peter Parkers x10 HOLD!
Mountain Climbers x10
Mosey to Main St.


Run from one end of Main St. (charming and quaint) to the other with an exercise station at each of its 4 intersections…
Station 1: 10 Merkins
Station 2: 10 Squats
Station 3: 10 Diamond Merkins
Station 4: 10 Jump Lunges
Mosey to Blowing Rock School

Armor Circuits around the Playground of Pain consisting of:
Elevated Merkins x10
Big Boy situps on the situp racks x10
Unassisted Dips (brutal) on the parallel bars x5
Pullups x5
Mosey to Blowing Rock Park

With 2 PAX, partnering up has never been easier…

My reaction when Chunder chose me.

Wheelbarrow crawl up the steps to the park.
In the Gazebo, one PAX runs the circumference of the playground while the other grabs a bench and gets to Dippin’.
Due to major tricep smokage, the Weinke was then modified:
Both do elevated Merkins x10 in cadence
Both do Derkins x10 oyo

(Around this time, a cool breeze came from On High, blessed us, and completely rejuvenated a pre-run-weary Chunder as he stood there, Scott Stapp-like…with arms wide open)

And the wind, it cries…Chunder.

Run to Tennis Court

4 Corners Tennis, anyone?
Travel to corners of the court with alternating exercises:
Merkins x10
LBCs x20
Bear Crawl the baselines
Lunge Walk the sidelines
Mosey back to AO

(All in cadence)
Plankjacks x15
Freddie Mercuries x20
LBCs x30
As the Dynamic Duo rose and gave a reverent appreciation of a F3 Asphalt Angel, we knew our work was done…

Give it all you’ve got. Leave it there.

5K and 10K opportunities are coming up fast, so sign up here… and if you’re not posting, get to training ASAP.
High Country Cool Down 5k/10k

As ALWAYS, we need some Q sign ups for all AOs. Please, no pressure if you don’t think you’re there just yet (you soon will be)…but if you got that feeling deep down, take the plunge here…
Sign Up Genius – F3 Boone Master Q Sign Up

The 19 For 19 PushUp Challenge started today, and boy-howdy did the Willy’s Way workout hit that (and way more) today. If you’re not posting, at least use this calendar to get better, but more importantly, to honor the life of young Garrett.

Prayer Requests:
Sending traveling grace and safety to Chunder’s girlfriend as she makes it back to NC from Israel sometime today/tonight/tomorrow.

Ball of Man


Till next time, gentlemen, always aim for better.


“For where two or three are gathered together in my name, there am I in the midst of them.”

Matthew 18:20

There Are No Flat Workouts in F3 Boone – Foxfire Backblast (7-16-19)

There Are No Flat Workouts in F3 Boone


Launch Conditions: Balmy 68 degrees. Muggy. Drinkable air.  

Pax: Canuck (Davidson), Chunder, HIPAA, Kodak, Little Timmy, NAFTA, Thin Mint (Charleston, SC)

Mileage: An aggressive 3.04 miles

Difficulty: A Full Teddy on the Herman-Willink Scale. 

Disclaimer: Given twice. See notes below.

Strava Map: Looks a little bit like a coonskin cap. Or maybe like Cutman from Mega Man if you turn it upside down and squint hard.  


7 Pax including 2 DR pax from other Regions and one FNG discovered that hills are never very far away when you are in @F3Boone  

Muster at Shovel Flag at 0530. #ZuluTime

Brief disclaimer to full veteran squad.

Mosey to paved parking lot. Started doing some warmups. SSH, IW, Merkins, Mountain Climbers, Hillbillies, etc. FNG wanders up and falls right into cadence. Immediately cue the mumblechatter – “Who are you? Are you confused? Why are you here? F3? On purpose?” YHC stops the workout to re-give the full, authentic disclaimer. #JusticeNeverSleeps. 

Realized there was some sort of local law enforcement PT going on at the same time. Cars rolling in left and right. Avoided being identified and no mention of outstanding warrants. Close call. 

Wander across the street to the kiddie playground. 5 laps around playground. Descending pullups starting at 5 (each lap). Flex-hang for the six. 

Mosey to the Baseball field. Teach the pax about the positions on a baseball field. Run positions from 9 to 1. Merkins. Finish squatting behind home plate with Al Gore. Run it back with CDDs. 

Mosey to Ye Olde Student Parking Lot. Lots of pavement. Vast. Flat. Blacktop as far as the eye can see…..


At this point in the workout, the Canadian decides to comment that it sure is flat in Boone and how he has to tell all his friends that he made it out of Boone without running hills. Fortunately, this is where my Weinke ended so it was ad lib-o-rama from here on out…..


YHC opened up the playbook, let the creative juices flow, and really started to explore the space. 

Impromptu Triple Nickel between the light posts (merkins and jump squats). Can you feel it, baby? I can too. 

Now about those hills……

Head towards Mt. Nickelback. Along the way, we did some backwards running, carioca, high knees, various and sundry errata etc etc. 

Ascent of Mt. Nickelback

No tricks, just straight up All You Can Eat Hill. 5 x merkins at each turn in the road. Meet at top. Yog back down. 

Grab a couple of fist-sized coupons and execute the 21 Gun Salute. 

Indian Run aka Mosey of Native American Oppression back to the launch. #NoManLeftBehind




Most of the moleskin is embedded above today. I gotta tell you, coming into this morning YHC was not altogether sure what he would find. Certainly not amped up and not particularly well-prepared. But like all great F3 AOs, #IronSharpensIron and immediately caught a contact high off the pax (or was that LT’s dinner last night?) and got the Q Juice flowing. Canuck definitely poked the bear when he suggested the lack of hills. YHC believes that was the turning point. All good from there out. 

A few good messages in the COT today – especially from Canuck. Look out for each other. Take care of yourself. You cannot be the leader you were created to be without first “getting right”. Just because you think you are fit doesn’t mean you are healthy – go to the doctor. If something is wrong, speak up. Don’t wait until it is too late. Life is precious. 

Blessed to have Thin Mint with us today from Charleston and so great to have Kodak back from his sojourn. 

Little Timmy (LT) has been hitting it hard and consistently. He puts a lot of younger guys to shame. A great addition to the pax. Looking forward to your first Q, brother. 

Welcome to FNG NAFTA. But isn’t NAFTA dead? Maybe? Maybe not? A great man once said “What is dead can never die.” So, NAFTA, welcome to immortality. Enjoy it. 


Sign up for the 5K/10K High Country Cool Down on August 3 –


Sign up to Q! Link is here:


A Few Missed Backblast

July 1 – Beefy Bass – Q-Armor & Lassie – then we found Chunder at the AO when we returned… 4.8 Miles from Bass Lake to Manor House & Back…

July 5 – Willy’s Way – Q-Armor, Chunder, Lassie Today, Chero, Breaker-Breaker, Yosef, Mr. Roboto, & Mighty-Wind – We did a Tour of Downtown Blowing Rock – I guess the only note worthy thing was a 101 consecutive Side Straddle Hops cause folks are not letting me forget the call

July 8 – Beefy Bass – Q-Armor, HIPPA, & Chunder – Approx 4.8 Miles from Bass Lake to Manor House & Back…

July 9- Q-Armor, HIPPA, Chunder, and a guest from down the Mtn – “Band Camp” – Approx 2.9 Miles – Stroll Around Boone

7.6.2019 Backblast – The Homestead at Respect Park: A Very Special Post-Holiday Beatdown


DATE: 07/06/2019

QIC: Double D

PAX: HIPAA, Chunder, Lassie, Armor, Yosef, Little Timmy, DIY, Velma, Gnarly Goat, Blackbeard, Sugar Mountain, Canuck, Wojo, Houlihan, Mork, DD, Haggis, Breaker Breaker, Paint by Numbers, NARC, OneCall + 3 others

As the pax gathered in the pre-launch gloom on this holiday weekend at The Homestead, the zeal was high among visitors from various flatland regions. In fact, there was a feel of bravado emerging as the question surfaced whether any local pax would post. Does HIPAA count? Well, he rolled in and we allowed him to punch the locals ticket. Then Lassie, Chunder and Little Timmy strolled in followed by DIY, Armor and Velma. Game on! The local pax would not be shutout in numbers, nor would they be overcome physically, as The Thang would reveal. No FNGs, so basic Disclaimer was pronounced and the fun began.

The Thang

Mosey to construction parking lot

COP – SSH, Mtn climbers, Peter Parkers, Hillbilly Walkers, Windmill (Yosef fiddled his way in after the first few bars from the band)

Mosey to covered picnic pavilions in the park and pick a partner you don’t know

Partner 1 does continuous exercise, while Partner 2 does Bear Crawl to other pavilion and Crawl Bear back; flapjack
Round 1 = Derkins
Round 2 = Step-ups
Change Bear Crawl/Crawl Bear to Forward lunge walk/ Backward lunge walk
Round 3 = Dips
Round 4 = Irkins

Mosey to trailhead across river along Hunting Hills Ln

10 Burpees OYO, run to preschool in Pink House at top of hill + 10 Burpees OYO, run back down

Rinse and repeat adding another hill from Pink House to Cul de sac + 10 burpees there

Mosey down trail to App athletic fields

COP – SSH (tip of the cap to Armor), Monkey humpers, Slow sumo squat, Squat jumps, Makhtar N’Dyae, Knee-tar N’Dyae, (on your six by request from Gnarly Goat) Flutters, Freddy Mercurys, Hello dollies

Mosey across covered bridge, across App athletic fields to parking lot

Line up along long side fence facing parking lot

Suicides across parking lot to other fence (five lines)

Find your partner

Burpee suicide with our partner (five lines for each partner)

Mosey home

LBCs to wrap it up


Naked man moleskin

BOOM! No, that’s not the echoes of July 4th fireworks. It’s the largest group of pax @F3Boone since the March 23rd launch. Boone and the High Country are clearly the playground of the Carolinas (sorry Charleston, Asheville, Myrtle)…pax from at least 8 different regions posted this morning. It was a United F3Nation gathering and all departed in various stages of soggy — from the ground, the gloom and the beatdown. T-claps to all for a stellar effort!

A strong push from flatlanders like Haggis, Gnarly Goat and Canuck couldn’t prevail over the mountain men of Lassie, Chunder and Armor. F3Boone is making a solid 1st F impact on the pax of the High Country.

Apologies to the pax I missed in the attendance list. I should’ve delegated recording to a millennial. We know and you know you were there.

Several mentions of Simone (F3 GSO) throughout the morning. You were missed, amigo.

With July 4th still close in the rearview mirror, the message today revolved around #freedom. It’s a gift we each enjoy. Like the gift of F3, we’re called to pass it onto others. The challenge to the pax as 2H2019 kicks off is to identify one person you can pass some freedom onto. Maybe it’s your spouse or child. Maybe it’s your boss, colleague or employee. Maybe it’s even your neighbor, sibling or parent. Find someone who needs it and give it away.

PSA from Canuck highlighted his upcoming one-year anniversary since a heart procedure that helped him avoid a potentially lethal event. Praises for his progress and a word of caution to all pax to be vigilant in monitoring your physical health. In this regard, the pax offered continued prayers for Gilligan from GSO.

Chunder put out the call for Q sign ups @F3Boone. All pax of F3Nation are welcome to Q. There’s a workout six days/week now, so take advantage of the open calendar here while you wait for months to find a spot in your home region.

Great coffeeteria at Hatchet Coffee!

Thanks to HIPAA for the opportunity to Q. It’s always an honor to lead the pax, especially DR.

I love the spirit of F3Boone. Keep it up, brothers!