June 3rd was my 1-year F3 Anniversary, so I’m Qing all my regular AOs this week.

Friday – Boiler Room – DONE

Saturday – The Farm – DONE

Monday – Agoge – DONE

Tuesday – Bandwidth – TODAY

Thursday – Max Bandwidth

Today is my 45th Bandwidth post.  It was great to see that all but two of the Qs I’ve had over the past year are still regular attendees on Tuesdays.  Godspeed, Matlock and Pistol Pete, wherever you are.  This workout covered some of the most memorable exercises in the last year.


Warm Up

-Side Straddle Hops (20)

-Sir Fazio Arm Circles (12 forward and 12 reverse)

-Helicopters (10)

-Good Mornings (10)

-Mountain Climbers (15)

-“The Grinder” Leg Stretches (10-count each leg)


The Thang

Mosey to ACE Hardware.

Dialtone Qed 10 workouts during my past year at Bandwidth.  In his honor (and in his absence!), we do his favorite exercise to call—

-Ring around the Rosie (10, 20, 30)

-10 Merkins

-20 Squats

-30 LBCs

-run a lap around the ACE

-perform 2x (as opposed to the normal 10x)


Mosey to the shopping center tunnel


JoePa Qed a great workout last week.  As tribute, we perform one of the highlights—

-Wall of Fire

For Round 1

-all PAX perform People’s Chair

-first man performs 5 Diamond Merkins and then returns to People’s Chair

-continue throughout the group until all have completed their Diamond Merkins


For Round 2

-all PAX perform Balls to the Wall

-first man performs 3 WWI sit-ups and then returns to Balls to the Wall position

-continue throughout the group until all have completed their sit-ups


During Super Bowl week, we had a great competition between Patriot fan Uggs and Eagle fan Lime-A-Rita.  To relive our Tuesday of Patriots trivia, we work through 4 questions.


-After a blowout loss to the Kansas City Chiefs in week 4 of the 2014 season, where did the Patriots play their next game?  (Hint:  The answer was immortalized in a Bill Belichik quote, which he repeated multiple times at his press conference.)

COUNT:  18 if correct, 12 if incorrect (Manning’s jersey number vs. Brady’s)

ANSWER:  “On to Cincinnati”

-The PAX don’t have the answer for this one, so we do 18 bicep pushups


Mosey to Chubby’s Tacos


-Tom Brady broke up with this actress in December 2006 and started dating Gisele soon after.  However, this ex announced she was pregnant with son Jack in February 2007.  (Your parents may know she stars in Blue Bloods.)

COUNT:  18 if correct, 31 if incorrect (Gisele made $18M in 2017, $31M in 2018)

ANSWER:  Bridget Moynahan

-Lime-A-Rita knows this answer after the word “actress”, so we do 18 curb box jumps


Mosey back to the tunnel


-On March 20, 2013, by a 29-1 vote, this rule was abolished, which had given the Pats a playoff win over the John Gruden-coached Raiders in January 2002.

COUNT:  11 if correct, 28 if incorrect (Belichik has 28 career playoff victories and 11 playoff losses)

ANSWER:  The Tuck Rule

-VHS chimes in immediately, so we do 11 Freddie Mercuries in cadence


Mosey to Chubby’s Tacos


-Who blew out Brady’s knee at the start of the 2008 season?

COUNT:  12 if correct, 20 if incorrect (Brady is the 12th highest-paid QB and makes $20.5M)

ANSWER:  Bernard Pollard

-VHS knows it’s a Kansas City Chief, but no one has the answer, so we do 20 staggered curb pushups, 10 with left arm up on the curb, and 10 with the right arm up


In honor of B&E’s Deck of Death workout, we take two turns through the deck—

-Diamonds – Diamond Merkins

-Hearts – Flutter Kicks

-Clubs – Squats

-Spades – Burpees

With 20 total cards picked, we end up with only 2 spades.  Lots of flutter kicks, but very few burpees.


Mosey to the rock pile


-Pick a good-sized rock and do 1 set of Colt 45s


Mosey back to the flag



-10 J-Los


Count-a-rama:  10 PAX; Welcome FNG Dewey!



 -The new NE Wake shirt design should be up on f3.mudgear.com any day now.  I will send a reminder out once it’s available for purchase.

 -Carpex Crazy Train – Saturday, June 9th – Ride the Amtrak 92 train at 0808 from Cary to Raleigh ($7) and run back (13.7 miles).  Details at www.f3carpex.com.

-Rho Smile Train Triathlon – Sunday, June 24th, 0800 – 250-meter pool swim, 12-mile bike ride, 5k run. $60 if you sign up today; $70 before 6/21; $80 up through race day.  Floppy and Flintstone are in!  Details at https://milesintosmiles.com/event/smile-train-triathlon.

-Tunnel to Towers 5k – Saturday, September 15th, 0800 – Corner of South White Street and Elm Street.  Registration is $35 ($45 the day of the race) and includes timing bib and t-shirt.  Details at www.tunnel2towers.org.

-Legend Race – Saturday, September 15th, 0900 – 5027 Hancock Road, Oxford, NC.  $45 + $4.56 fee for regular wave; $55 + $5.12 fee for elite/competitive wave.  Details at www.legendrace.com.

-White Street Brewery evening run on Tuesday nights – 7 pm – 3-mile and 5-mile options


Good work and thanks for helping me celebrate.  It was an honor to lead you this morning.