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Payback’s a…blast

Centerfold was looking for a sucker after Dromedary yesterday and apparently I was the guy. Put me on the spot, “Chastain, you wanna Q Body Shop tomorrow?” Little did he know I was looking to Q some new sites (more on that in the Moleskin).

8 PAX for Body Shop and another 8 for MASH. I heard Recalc put on quite the beatdown while Sweatin’ to the Oldies. Here’s a little summary courtesy of the MASH channel:

Tabata- 40 seconds work/20 rest-

Step up cinder block
Russian tap cinder block
Clean and Press cinder block
Curls cinder block
Punch out bricks
Slide, slide, slide, mountain climber
Squat,walkout,merkin (2)
Catalina Wine Mixer
Crab Toe Touches

If you haven’t been to MASH before, you need to know that it isn’t for slackers. You’re going to get a workout. You’re going to sweat. But you’re also going to get the 1st and 2nd F you need to keep up your drive and motivation. Thanks Recalc for leading today and thanks Mayhem and Centerfold for keeping it going throughout the week.

On to Body Shop!


Mosey around the back lot then circle up for some SSH, Imperial Walkers, Jimmy Dugans, and some calf stretches.

The Thang:

  • Line up along the parking space lines: 8 Bear Crawls, 4 Walking Lunges, 2 Broad Jumps (feet together). Repeato from one end of the lot to the other and back (Thanks Sledge for reminding me we did this)
  • Mosey to the front of the school and grab a spot on the wall
  • 90 degree wall sit and 50 Air Presses (Civilian Count). Yeah, yeah, I said in cadence, but knew what I meant.
  • Keep your spot on the wall, but now we do some Donkey Kicks. Start with 10 DKs and on the last one, keep your feet on the wall for a 10 count. Immediately following, do 9 DKs with a 9 count with feet on the wall. Repeato all the way down to 1 DK and a 1 count.
  • Mosey to the basketball court and the track. Do a quick lap around the track to make sure there aren’t any obstacles and to let our eyes adjust to the darkness, then form a line on the basketball court.
  • Starting at one end of the line, the first PAX names an exercise for the rest to do and that PAX takes a lap around the court. Remaining PAX do the called exercise until their return. Repeato until all PAX have run.
    • Since the PAX naming the exercise doesn’t have to DO the exercise, I thought we’d get some nastier options like Burpees, but instead we were getting things like Freddie Mercury, Box Cutter, etc.
    • Knowing what I had planned for later, I mentioned the above bullet point “Wow, I expected some meaner exercises”
    • Bottlecap took the bait on round 2 and gave us a “Mike Tysons!” followed by “Oh, I pulled a hammy. Gonna have to walk this lap” Mwuahahaha
    • The full list:
      • Round 1: Low Slow Squats, Dry Docks, Big Boys, Freddie Mercurys, Merkins, Box Cutters, Monkey Humpers, Plank
      • Round 2: Heels to Heaven, Mike Tysons, Jump Squats, Peter Parkers, LBCs, Windshield Wipers, Crab Walks, Mountain Climbers
  • Another mosey all the way back to the back lot. Line up on the curb for some Gassers
    • To the close curb and back then do 10 Mike Tysons
    • To the far curb and back then do 10 Bonnie Blairs (2 = 1)
    • To the close curb and back then to 10 Curb Jump Burpees (Merkin with hands on the curb then your jump requires your feet to step on the curb then back down
  • Mosey to the front of the school next to the MASHers for a little…
  • Payback
    • Circle up
    • While doing our laps around the track, YHC was taking notes on what exercises each PAX inflicted on the others
    • Taking turns, each PAX goes in the middle and must do 20 reps of one of the two exercises they previously came up with.
    • Remaining PAX alternate rounds of Dry Docks, Squats, and American Hammers until each PAX has done their penance
    • At this point we’re running out of time or we would have done a 2nd round with the other set of exercises
  • Final Lap
    • Run a lap around the bus lot
    • On the long side run at 70% speed (race pace)
    • On the short side run at 50% speed (recovery pace)
    • On the long side run at 90-100% speed (finish line pace)
    • On the short side walk/jog to the finish and recover


Coming up on September and it’s my 2 year anniversary with F3. I don’t know the exact date so I decided to just focus on the month. Glidah had an inspirational backblast about a week ago you should give a read. Mine is much the same. 2 years in and F3 has pushed me to grow in many ways. I talked a bit in the COT about getting out of your comfort zone. Maybe joining F3 and posting your first time was a step outside your comfort zone. What have you done since then to continue accelerating? My starting goal coming into year two is to Q some new AOs I’ve never Qd before. I posted at Dromedary for the first time last week and now I’m signed up to Q on September 9th. Today was my first time Qing Body Shop. I’ll be doing Clyent Dinner, Blackhawk, and Impromptu in the month of September as a part of my goal to “be new”.

Where can you be new? A lot of PAX are strong in the 1st F but have yet to dip their toes in the water for 2nd or 3rd Fs. Is that you? Are you quiet or introverted and the idea of big crowds makes you uncomfortable? Take some baby steps and show up to a Saturday morning Coffeeteria. Looking for a way to make an impact in your community but don’t know how? Our region is killing it with charitable contributions, clean-up days, and other service opportunities that reach beyond the individual. Just ask and we can point you to an area you can help. Involve your kids. Involve your wife. Be a leader in your own household.

Stop coasting. It’s too easy to get comfortable with where you are and say that’s good enough. Have the courage to try something new and you’ll be better for it.



  • F3 Waxhaw One Year Anniversary – Monday, September 7th (Labor Day) – 0630 at Cuthbertson Middle – Bootcamp, MASH, and 5k Race options. 2nd F Coffeeteria following. 3rd F donation with details to come
  • Iron PAX starts in September – Sign Up Here
  • Open Door – 3rd F Opportunity – Saturday and Sunday morning Zoom options – Sunday morning in-person option – Read a chapter of the Bible and discuss
  • Christ’s Closet – Saturday, August 29th following workouts – Moving items from old building to new
  • Prayers for Sledge-O-Matic – Melanoma being removed tomorrow. Prayers for a clean diagnosis
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