THE SCENE: Humid, but not humid enough for me to describe the scene as “moist.”

F3 WELCOME & DISCLAIMER: Done, and done again for late arrivers.


  • SSH x20 IC
  • Daisy Pickers x15 IC
  • IW x15 IC
  • Arm Circles x10 IC
  • Arm Circles (reverse) x10 IC
  • Hillbillies x15 IC

First, we moseyed to the playground for some pull-up fun. We partnered up, and each pair completed 50 pull ups. While Partner 1 was doing pull ups (AMRAP), Partner 2 was doing some American Hammer. Repeat til accomplishing 50 pull ups. Hold plank til all-in.

Then we moseyed to a random clearing – clear of the old trees that make up Old Forest – for some modified (B.O.M.B.S.) suicides. Like suicides, start at the starting line, sprint to cone 1, sprint back to the starting line, sprint to cone 2, etc.  BUT, modify to add exercises at starting line and each cone.

  • Starting Line = Burpees
  • Cone 1 = Overhead Claps
  • Cone 2 = Merkins
  • Cone 3 = Big Boy Situps
  • Cone 4 = Squats

We completed 4 rounds, flutter-kicking til all-in after each round:

  • Round 1 = 2 reps
  • Round 2 = 4 reps
  • Round 3 = 6 reps
  • Round 4 = 8 reps

Fortunately for these PAX, we had time for a BONUS ROUND! Since the PAX seemed pretty spent, I kindly gifted them with only FOUR REPS during the bonus round. BUT….. this time we bear crawled and crab walked instead of running. Whew!

Thankfully, we had an Easily Amused playlist filled with emo, punk, and pop-punk highlights from the 90s and early 2000s. Green Day, Blink 182, Taking Back Sunday, and other wildly energetic and mournfully sad bands gave us the fuel we needed to get through 120 burpees and other shenanigans.

We moseyed back to the flag in time for 38 American Hammer IC.

14 PAX: Crayfish, Mudslide, Dewey, Four Eyes, Tuco, Goose, Jail Bait, Altar Boy, Bottomless, Chioccetti, Teacher’s Pet, Mirage, Lodge, Easily Amused

This morning I was thinking about sleep because my 2.2 kept me up all night. Some evenings I end my day with the Compline Prayer from the Book of Common Prayer. It’s a nightly reminder that sleep is a gift and an opportunity to surrender to God. When we sleep, we give up control and trust that God’s in control, that God is good, and that God is for us.

“In peace I will lie down and sleep,
    for you alone, Lord,
    make me dwell in safety.”   – Psalm 4:8

This was a hard workout! I’m thankful to be in the company of HIM who push me. PLC was rich today as men continue to grow in relationship with one another.

Pre-order your Sandlot shirts HERE!

Once You Block, The Fun Don’t Stop

THE SCENE: An absolutely beautiful 75 degree sunrise over the Veteran’s Memorial

  • Side Straddle Hops – 15IC
  • Imperial Walkers – 15IC
  • Hillbillies – 15IC
  • Arm Circles – 10F/10B IC
  • Daisy Pickers – 10IC

Partner up, grab a CMU, and dont let it go till the Mary. One partner does the 100/150/200 with a CMU while the other backpedals 20 yards with the CMU, does other part, then walks back with the block (Walk/thing/walk). Then switch.

  • Round 1:
    • 100 Tricep Dips
    • 150 Squats
    • 200 Mountain Climbers (2 is 1)
    • Walk/5 blockies/walk       (burpee with a block)
  • Round 2:
    • 100 Side lunges (50R/50L)
    • 150 Curls
    • 200 Gas Pumpers with block over chest
    • Walk/5 Around the World/Walk     (Shallow squat, Make a Large “O” with the block in front of you.)
  • Round 3:
    • 100 American Hammers
    • 150 Lawn Mowers (75R/75L)  (Upright rows or whatever you call them)
    • 200 Calf Raises
    • Walk/10 Floor to Ceiling/walk     (Block on ground, pick up, press up, back to ground)

What actually happened…Round 3 got shortened to allow for the Mary. Ended up with about 100 Hammers, 60 Mowers, and everyone came in for 50 calf raises each.


  • (1)Plank, (2)side star, (3)reach under touch your obliques, (4)side star.  4 count 15IC
  • Oblique Crunches 15R/15L
  • Superman Banana Roll 20IC (Superman, 4 count roll to banana, 4 count hold, 4 count roll to superman, rinse and repeat)
  • Boat Wave (Everyone in boat. On your turn, down and back up to boat. 4 times around the circle)

11 – Miracle Ear-VQ/QIC, Sleep Number, Orange Julius, Flobee, Searcy, Croissant, Bailout, Wall Builder, Garmin, Commie, FNG-Test Tube

Been studying Creation which led to the study of what classifies an item to exist. Does something exist because it is material (you can touch, see, smell it) or is it functional (it has purpose or function)? Made me think about Faith. What does it mean for your faith to exist? If your Faith has no function or no purpose, how can we say we have Faith? Live your life and walk your walk to where your Faith has function and purpose. You’ll never have to question its existence.

Counting in cadence becomes increasingly difficult as the workout progresses. It also becomes increasingly comical during the pains of Mary.

Upcoming Convergence on the 4th. 2.0s welcome!

String of Pearls

THE SCENE: perfectly humid morning at Arcadia


SSH IC x50
IW IC x20
Mountain Climbers IC x20
Windmills IC x15

Burpee Mile: 25 burpees every 1/4 mile.

20 Tempo Squats every 1/8 mile for 1/2 mile.(80 Squats total)

Suicides in District 5.  This court is perfect for suicides.  I also love doing suicides.  I am weird.

American Hammer IC x30
LBC’s IC x30
American Hammer IC x20
Gas Pumps IC x30

14 Pax(0 FNG’s) Shoestring(QIC), Slots, Captain O, Beauty Shop, Lochte, Nature Boy, Innuendo, Chuck E Cheese, Runner Up, Webelo, O’Reilly, Hot-N-Ready, Rain Out, Landline.

Accountability is submission to standards by enforcement and consequences.  All of us need to be held accountable in some form or fashion.  You can not do it alone.  YHC encouraged the pax to find those men to lock shields with and begin to build trust and relationship so you can hold one another accountable.  YHC is holding myself accountable to my Shield Lock regarding the queen.  For 30 days, I have to do 50 burpees for every drink that is not water or black coffee.  I am cumulatively doing them at the end of the week.  I have the freedom to drink a coke or two, but will have to pay for those at the end of the week.  I have set a standard.  And thru submission to my Shield Lock, will suffer consequences for my actions or reap the rewards for meeting the standard.  There are many areas that we can all submit to accountability to one another.  Find men you can trust and start accelerating.

Captain Obvious and Slots were having the greatest of conversations for the first half of the burpee mile, then it got verrrry quiet for the second half.  All mumblechatter seemed to quit as we finished with suicides and Mary.  Glad we didn’t have music.

Shout out to Slots for the AMAZING watermelon and Chuck E Cheese for the cold brew.  Perfect morning!!

Christmas in July is coming. Be on the lookout for something from YHC.

F3_Paper Meter Maid

THE SCENE:  I pulled up to a paper stick man of Meter Maid standing in the position of the shovel flag.  Cheesesteak was the only car in the parking lot at the time but denies that he placed the paper version of Meter Maid.

  • SSH x 30 IC
  • Daisy Pickers x 15 IC
  • Windmills x 15 IC
  • High Knees x 20 IC
  • Burpees x 10 OYO


Run to the Stables

AMRAP for 8 minutes:

  • Pull ups till failure
  • Wall Sits till failure
  • Run Around Stable

AMRAP for 10 minutes:

  • Merkins x 10
  • Squats x 10
  • Burpees x 10
  • Run around Stable

AMRAP for 8 minutes:

  • Leg Lifts x 10
  • Shoulder Press x 10
  • Flutter Kicks x 10
  • Run around Stable
  • 15 Train Burpees

Run back to shovel flag for Mary

High Plank/Low Plank Alternating for 3 minutes
13 PAX +1 Paper PAX (Meter Maid and surprisingly on time), 1 Merlot Splash:  Rocket Launcher, U-Rock, Pops, Stephen King, Webelo, Sparky, Cheesesteak, Puddle Jumper, Watchita, Captain Obvious, Flatland, Gus, Woody, QIC
Talked about the more you put into being a leader and being a part of the F3 community, the more you get out of it.
This was the first time that Meter Maid has ever made a workout on time albeit it was a paper version.

Live and DIE by the SWORD at the Annex

THE SCENE:  A little humid, but forgiving. Grimace and Speedy are already sweaty and panting. Can’t imagine why.

F3 WELCOME & DISCLAIMER: Totally on time. Why would you ask? Repeated for Meter Maids (Or Roombas as they are known at the Annex). Speedy spent this time EHing a recent critic of the F3 Nation.

SSH IC x 20 (because we have rules)
Windmills IC x 20
Daisy Pickers IC x 20
Hillbillies IC x 20

Speedy kept doing Jawflappers

It’s revenge of the nerds time! More Dungeons and Derkins!
We mosey over to the east side of the parking lot near the 400m/quarter mile loop for the Sword Coast Relay. For those that still think Monopoly is an acceptable board game, The Sword Coast is a location in a popular D&D setting that’s positively brimming with adventure.

Nerds love alt text.

Our loop was just like that, but without all that pretty water, and with lots of ragweed and joggers.
Speaking of, our illustrious leader, Speedy, finally joined us for the explanation.

  • PAX Circle up and remember their spot in the order. We start with Gomer and go around the circle. (Place your bets on whether the PAX stayed in order).
  • PAX #1 rolls a 12-sided Exercise die (I found the good one. Miss me with that yoga die). He then runs clockwise around the loop, bearing THE BATON (Which was a NERF Sword. NERF OR NOTHING!).
  • PAX do the exercise the die winds up being. Difficulty ranges from “Water Break” to “20 Burpees”.
  • Once All In, PAX #2 rolls and runs Counter Clockwise, getting the sword from the previous PAX.
  • Once All In, PAX #3 rolls and runs Clockwise, getting the sword from the previous PAX, and so on…
  • After you hand off the sword, finish your loop and return to the circle and recover until the next roll.
  • As with the last D&D Q, all PAX have the ability to reroll one of their own rolls once that morning. 

The interesting twist with the reroll this time is that you don’t have to do the exercises, so you can reroll to try and make it harder or easier on your fellow PAX. Tunes were started and we were underway! Gomer rolled a 20 Burpees straight away and completed the loop before we could finish, like a boss. The first round proceeded with minimal shenanigans. Everyone chanted for Water Break and we all experienced disappointment as a family. Everyone hung in there for lots of jump lunges and jump squats.

In the second round, I witnessed Grimace go out of turn. Mark it folks. Civility died in the Annex at 5:57AM. For Shame. Not long after Speedy finally rolled the first “Water Break”, He then tipped it over to change it to 20 burpees, and ran off like we wouldn’t notice that.

Speedy’s Stealth check: 4 (Broad daylight, and like 6 people staring straight at him)
PAX Perception check: 30+ (Again, we watched you do it, dude)

Gun Show tossed it up to make up for that chicanery and we got a Water Break, which translated to a 20-count. Sonic and Tremor did the burpees anyway. I think they take burpees as a free action. Beasts. Speedy on the other hand is obviously Lawful Evil. By the last rounds, order was mostly forgotten, but good laughs and mumblechatter was had.

Everyone went about 3 or 4 loops. I figure the sword was carried about 3.5 miles in total. Good job PAX. Get you some of Speedy’s Potion of Jitteryness.

Flutterkicks IC x 20
LBCs IC x 20

Gomer, WannaCry, Tremor, Sonic, Grimace, Speedy (AOQ), Gun Show, Pronto Pup,  Roomba (QIC)

Accidentally keeping with the theme, I talked about Treasure. Matthew 6:21 says “For where your treasure is, there your heart will be also”. It is crazy easy to say you support someone or something, but that is nothing unless you are putting time, energy, and/or expense into it. I am so proud of the F3 community as we take care of each other, especially during the floods a few weeks back. I felt I was preaching to the choir because every one of them takes this seriously enough to put sweat and time and planning into this. I told them to evaluate where their brethren place their treasure to find out what they are actually serious about.

Prayers for Pronto Pup’s friends that are terminal, for traveling PAX, Frosty’s M, Rabbit’s job, and all else unspoken.

The Slack channel has been abuzz with rules lately, and today we fudged our way through my set of rules, but still had so much fun, in spite and because of it. I was happy to see WannaCry back out there. His quote on Slack said it all. It’s not motivation. motivation is fickle. It’s discipline that keeps us coming. I missed having Pronto Pup out there, and wish him luck on his VQ at the Levee. Can’t remember much about the mumblechatter, except that they hate that Die. I love the die. I don’t have the heart to tell everyone to do 30 mountainclimbers. It does :). I’m glad to have Sonic stick around after for the summer. Can’t wait for the next session…er…Q. Think I’ll finally bring that dragon I’ve been saving. 

Convergence at Mothership on 4th of July. 6:30AM – 7:15AM. All other AOs are closed that day, so you need to get your freedom fix there. Grimace is on Q, which is no coincedence. Red, White, and Blue all mix to make a light purple.

Taper Day for SB. Cobains, Morglians


Edge of seat


Gaved it.


  • SSH x20IC
  • Slow Daisy Pickers x10IC
  • Some additional stretching


Looks like ole’ SB went and double booked himself for a Morg Q AAAAND a 26.2 mile ruck on the same day. This calls for a taper and all you guys are coming with me.

P1 Mile ruck with periodic stops to perform the following exercises (rucks on):

  • 50 Merkins (rucks on)
  • 50 Squat Thrusts (rucks on)
  • 50 Flutter Kicks (rucks overhead)


  • American Hammers x15IC
  • BBSU x15IC


7 PAX: Orange Julius; Topanga; The Streak; Commie; Miracle Ear; Wall Builder; Soulja Boy (QIC)

The U.S. Navy Bluejackets Manual defines leadership as the art, science, or gift by which a person is enabled and privileged to direct the thoughts, plans, and actions of others in suck a manner as to obtain and command their obedience, their confidence, their respect, and loyal cooperation.

Though the nuances of this definition change in different settings and situations, the opportunity to lead remains our privilege nd responsibility. 

Challenge to the PAX:  BE LEADERS!

Insert any personal comments, notes, devotion content, etc.

Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

F Burpee Dan




SSH 53x IC

15 Squats OYO

Imperial Walkers 15x IC

15 Merkins OYO

Daisy Pickers 15x IC

15 Groiners OYO

Arm Circle 20x IC

Mosey around the island
4 Corners:

Partner Up

Round 1:                                                 Round 2: 

C1 – 10X Burpees                              C1 – 15x Burpees

C2- Merkins                                         C2 – Irkens

C3- Squats                                           C3 – Lunges

C4- BBSU                                             C4 – LBC

Run long, bear crawl short 

Burpee Dans

Pax line up at end of large island

2x lunge walk then 1x burpees to the end (40 yds?)

2x lunge walk 2x burpee back

2x lunge walk 3x burpee back

2x lunge walk 5x burpee back

Run back to flag


15xIC American Hammer

8 Pax :  Shoestring, Teachers Pet, Stay Puffed, Toaster, Easily Amused, Jail Bait,Crayfish, Duey
Find 4 guys that know you. Guys that you can text at 1 a.m and ask to pray for you. Get in a Shield-Lock and accelerate one another. It’s been so good for me and the other guys i’m in it with. 
Enjoyed being with my brothers this super gloomy morning. We need to reach out to some pax who have not been out in awhile.   

Shoestring – “Be ready for Christmas in July.” 

Forgotten BB for Ruins 11/29/18

THE SCENE: Nice and Cool



Imperial Walkers

Daisy Pickers

Stretch whatever you need

Mosey to basketball court at Tom Lee Park

Get on baseline and do side lunges (defensive slides) stop at

free-throw line do 5 Bobby Hurleys

3 point line 10 BH

Half Court 15 BH

To the end 20 BH

Defensive slide back


Run suicide escalators : Do an exercise 5,10,15,20 x with a suicide in between.

First Pax shoots free throw to decide which exercise we do

Merkins or Hand release Merkins :  HR Merkins


SSH or Smurf Jacks:  SSH

Flutter Kicks or Gas petals: Flutter Kicks


Probably about being responsible
Dont forget to publish the BB

New Trail & 10 Mile “prerun”

THE SCENE: Warm, Muggy
Done. Done.

10 x Daisy Pickers IC
Knee Pulls
Stretch OYO

One classic Green Mile loop to make sure no one came late. Then explored the new trail. Took it to trail end, and headed to Endex.
It was exactly 4 miles. As if I planned it. I didn’t.


5 PAX (O Positive, Sparky, Speaker, Nature Boy, Watchita)

It’s been said plenty, but can’t be said enough. Cherish the moments with your M and 2.0. Put you phones down, have real conversations with your M.

Just a causal 14 miles for OP, Sparky, Speaker and Nature Boy.  Let me know when you guys need a pacer for your next half marathon, I’m good for the last 4 miles!

Leg-O-Rama at the Cockpit

THE SCENE:  Cloudy but not rainy.


Imperial Walkers IC 15, Windmills IC 15, Big arm circles forward and reverse 10 each.
Mosey lap around the track, mosey to the gazebo.

At the Gazebo:

1 Step-up, circle around gazebo with transportation being imperial walkers. Each lap increased the amount of step-ups by 1 with the last lap being 10 step-ups.

Mosey lap around the track and back to the gazebo.

1 Squat, circle around the gazebo with transportation being imperial walkers. Each lap increased the amount of squats by 1 with the last lap being 10 squats.


No Time.
Tree Hugger, Soulja Boy, Orange Julius.

Work to live, don’t live to work.

Ecclesiastes 6:1-2

 There is an evil which I have seen under the sun, and it is common among men: A man to whom God has given riches and wealth and honor, so that he lacks nothing for himself of all he desires; yet God does not give him power to eat of it, but a foreigner consumes it. This is vanity, and it is an evil affliction.


Strong Work by All!
GrowRuck 15 in Atlanta in August. GrowRuck event in Naperville, Illinois