Pavilion of Pain

THE SCENE: 39 degrees of comfort or discomfort depending on if you like it cold or not

Welcome and disclaim-ations provided. Twice in fact, but briefer the second time.


SSH IC x 30
Daisy Pickers x 15
Baby Arm Circles IC x 15 (+ reverse)


The PAX moseyed over to the pavilion. This part of the workout was split up into a pairing of upper body and core.

  • Merkins x 20
  • BBSU x 20
  • Erkin x 20
  • LBC x 20
  • Derkin x 20
  • Flutter Kick x 20
  • Dips x 20

Then we wrapped up this round with a 1 minute hold of the People’s Chair.

Next, we moseyed to next parking lot down from the pavilion. This part of the workout was split up into a pairing of lower body and core.

  • Squats x 20
  • BBSU x 20
  • Lunges x 20
  • LBC x 20
  • Calf Raises x 40
  • Flutter Kick x 20

Next, we rinsed and repeated… but backwards. More of a “yoyo” than “pearls on a string” type of workout. So, we did the lower body/core workout right where we were and then moseyed back to the pavilion for the repeat of the upper body/core workout.

Finally, we moseyed back to STARTEX and arrived right at 6:15.

No time, but we did plenty of it during the workout.

Orange Julius, Carport, Commie, Rosetta Stone, Potiphar, Slots, Marrow, Laettner, Wall Builder


A significant goal of F3 is to “invigorate male community leadership”… but what is leadership? Is a leader supposed to be out front or in the back? (trick question, the answer is “yes”) That being said, one of the most impactful courses I ever took while in college was called leadership strategies. The main book we worked through was titled “Influence” and some of the examples from it were how kids coming to your door “influence” you to buy something you would never actually buy (think a $5 candy bar). One of the biggest takeaways for me, though, was that a significant part of being a good leader is in influencing others in a positive way. Leadership is NOT (just) about getting people to do what you tell them to do.

A biblical example of this concept is in Philemon. Briefly, Paul uses some pretty “influential” language to convince Philemon to accept Onesimus back. He doesn’t “command” him, but instead tells him that he “appeals” to him. He says he knows Philemon will “do even more than I say.” Paul really twists Philemon’s arm but uses his relationship and influence to encourage Philemon to do the right thing.

We can think of plenty of other examples… in F3, we EH someone to get them to come out and work out with us and become a part of our community. We even have leaders who “watch the six” to make sure no one is left behind. So I would encourage you 1) to be more aware of the influence (and leadership opportunities) you already have in front of you and 2) to be more active in ensuring your example is a positive one.

We didn’t get in the grass. The PAX appreciated this apparently. I had at least a couple guys mention thanks afterwards. So I got that goin’ for me which is nice.


AMRAPalooza V: Dead Men Do No Burpees

As I rolled up in the Morg, I thought to myself, “I should be sure to write my backblast today, because if I don’t I’ll forget about it for a week and by then I won’t remember much about The Scene or what happened during the workout.”  As usual, I was right:  I didn’t, and I don’t.

I don’t specifically remember doing this, but no phalanges were mutilated so it must have been covered.

SSH x25 IC
Daisy Pickers x15 IC
Windmills x15 IC
Little Arm Circles x10 IC (each direction)

Many moons had passed since my last AMRAPalooza, so I decided it was time for the next installment.

Complete As Many Reps As Possible for one minute of each of the following exercises; take a break between exercises by completing one 0.2 mile lap around the parking lot.  Silent prayer OYO for the Creeper van as you pass its sad, empty parking space.

  • Burpees
  • WWI Situps
  • Merkins
  • Squats

2.5 iterations were completed.


10 PAX:  Beetus, Carport, Choker (QIC), Granola, Orange Julius, Potiphar, Rosetta Stone, Sleep Number, Wall Builder, Woodpecker

I’ve been in a bit of a lull, especially with my Queen for the past few months.  I’m not where I should be after 10+ months of F3.  It makes it a struggle to fight the pull of the fartsack some mornings.

When you’re feeling like that, it’s more important than ever to keep taking the DRP.  Decide the night before that you’re going to take it – don’t wait until the next morning, when the warmth of the fartsack can make a persuasive case for staying in it.

When the alarm goes off, I know the workout is going to hurt.  But I also know that what will hurt more is the feeling I’ll have around 6:30 when I start seeing the pics on Slack of the guys that posted.  FOMO can be a strong tool – use it to your advantage.

Always write your BB before the end of the day.  Or be less old.


The ditch-a-thon

THE SCENE: 29 degrees with a white cap of frost covering the landscape.

welcomed and disclaimed.

•10 burpees OYO

•30 imperial walkers IC

•2:30 plank
•all PAX took a Mosey around the parking lot, stopping in front of the bleachers that are  in front of the baseball field.

•the PAX lined up side by side to do flutter kicks. Starting on one end of the line a member of the PAX would grab two 25lbs dumbbells and complete 15 overhead presses as he continued doing flutter kicks. Upon completion of overhead presses he then passed the dumbbells on to the next man in line, where he took his turn, this was done until each man did 15 overhead presses while doing flutter kicks (even if you weren’t doing overhead presses you did flutter kicks).

•each man then found a spot on the bleachers and did 20 box jumps OYO.

•each PAX then did 15 dips IC.

•we all took a little Mosey to the first  light pole across the bridge over the big ditch near STARTEX.

•each PAX bear crawled the 40-50 meteres down a little sand pathway to a pile of rocks.

•each man then picked out a rock (appropriately sized) from the rock pile.

•there was a smaller drainage ditch adjacent to the massive ditch that had drainage holes with covers on them with about 30 meter spacing. The PAX performed 20 little baby crunches then shrimp crawled with their rocks to the next hole cover.

•once at cover number 2 the PAX did  20 little baby crunches (this was done at each cover) where upon completion they did imperial walkers as form of movement with their rock in hand to the next cover.

•once at cover number 3 the PAX did 20 little baby crunches and took a Mosey from cover 3 to cover number 4.

•upon arrival to cover number 4 all men did 20 little baby crunches and took off on another Mosey to the next cover.

•once at cover number 5 the men did 20 little baby crunches then shifted into a modified high knee as form of movement. Once a knee was brought up to your chest you extended your rock into a overhead press, we went from the last cover to a green trash can outside the small parking lot on the back end of the Morg (28 meteres away).

•the PAX then formed up in a line on the ground and began working on flutter kicks. The PAX furthest in line would walk up to a barbell holding 50lbs and do 20 overhead presses then step forward and pick up the 60lbs ruck and run the four corners of the parking lot and return. While whoever was doing the overhead presses everyone else did flutter kicks, this was done until everyone went through the line and did the overhead presses/run, except for the last few, due to lack of time, they got they’re fill of flutter kicks in return though.

•afterwords 50lbs was added to the barbell (100lbs in total) where two PAX would carry it back to STARTEX (one PAX on  each end with men rotating and switching out). While the two PAX were carrying the barbell the rest of the PAX carried their personal rocks along with the rocks of the men carrying the barbell. The was done until we got back to STARTEX, the rock carriers dropped the rocks off back at they’re place of origin and OJ showed us up by carrying the 60lbs ruck too.

No time for Mary, hate y’all got to miss those burpees, planks and squat bounces.

10 PAX: Granola, Orange Julias, Red Roofer, Woodpecker, Bootheel, Potiphar, Piccolo, Rosetta Stone, Soulja Boy and Commie.

“Our greatest glory is not in never failing, but in rising every time we fall” -Confucius

“Waste no more time arguing about what a good man should be. Be one” -Marcus Aurelius

”The will to win, the desire to succeed, the urge to reach your full potential…these are the keys that will unlock the door to personal success” -Confucius

Focus on the little details in your life. Improvement is made in the small and incremental shifts of habit. It’s the small things that will see you through. 1 Peter 5:10 says “and the God of all Grace, who called you to eternal glory in Christ, after you’ve suffered a little while, will Himself restore you, strong, firm and steadfast”

God hasn’t called us into His eternal grace for comfortable living, anything but, He’s told us quite the opposite. But through Him we are given the strength to ride the wave. What’s the point of coming out here and killing ourselves if we don’t put that same effort into our personal lives back home. God gave us the strength and perseverance to rise up and set the example of what we talk so ardently about being- High Impact Men. So let us not get bogged down in what is and what isn’t good, just make the incremental changes, make the shift. Forget not the blessings of strength, perseverance, integrity, honor, commitment. I take them for granted like so many others, but life isn’t about being like the “others” it’s about being your own man in God’s grace.

Keep Red Roofer and his little girl in your prayers. Pray that Piccolo’s situation will be resolved smoothly and gracefully. Keep Potiohar’s proposal in mind that it will pass. Also keep James Mullroy’s wife (I hope spelled the name right) In your prayers for her upcoming surgery.
Y’all know how this goes with me, I never know.

Lamplighter row

THE SCENE: 39 degrees, crisp and cool, but gone is the 70 degree weather.

Windmills 15 IC
Proper stretches.
Arm Circles IC 10 (forward and reverse)
High Knees IC 20

Mosey lap around the parking lot to the light posts.
Each light post, add 1 rep. Transportation varied between posts.
1 burpee bearcrawl,
2 burpee
3 burpee
4 burpee
5 burpee
1 Merkin lunge walk
2 Merkin
3 Merkin
4 Merkin
5 Merkin
1 Mountain climber, Imperial Walker
2 Mountain climber,
3 Mountain climber
4 Mountain climber
5 Mountain climber

Mosey back to Startex.
Sprint the long end of the parking lot, walk to short ends. 2 total laps.

LBCs IC 15
Pickle Pounders IC 10
Plank 60 seconds (Commie)

Commie, Mr. Wonderful, Red Roofer, Choker, Sleep Number, Bailout, Woodpecker, Wall Builder, Granola, Orange Julius, Potiphar, Carport, Commie

God wants to be in every aspect of our life and he has made provision for this in his word.
A couple of paragraphs from John Pipers book “Future Grace” highlights this fact.

When I am anxious about my ministry being useless and empty, I fight unbelief with the promise of Isaiah 55:11. “So shall My word be which goes forth from My mouth; it shall not return to Me empty, without accomplishing what I desire, and without succeeding in the matter for which I sent it.”

When I am anxious about being too weak to do my work, I battle unbelief with the promise of Christ, “My grace is sufficient for you, for power is perfected in weakness” (2 Corinthians 12:9).

When I am anxious about decisions I have to make about the future, I battle unbelief with the promise, “I will instruct you and teach you in the way which you should go ,”(Psalm 32:8).

When I am anxious about the welfare of those I love, I battle unbelief with the promise that if I, being evil, know how to give good things to my children, how much more will the “Father who is in heaven give what is good to those who ask him!” (Matthew 7:11). And I fight to maintain my spiritual equilibrium with the reminder that everyone who has left house or brothers or sisters or mother or father or children or farms, for Christ’s sake “shall receive a hundred times as much now in the present age, houses and brothers and sisters and mothers and children and farms, along with persecutions, and in the age to come, eternal life” (Mark 10:29-30).

When I am anxious about being sick, I battle unbelief with the promise “Many are the afflictions of the righteous but the Lord delivers him out of them all” (Psalm 34:19). And I take the promise with trembling: “Tribulation brings about perseverance; and perseverance, proven character; and proven character, hope; and hope does not disappoint, because the love of God has been poured out within our hearts through the Holy Spirit who was given to us” (Romans 5:3-5).

When I am anxious about getting old, I battle unbelief with the promise, “Even to your old age, I shall be the same and even to your graying years I shall bear you! I have done it, and I shall carry you; and I shall bear you, and I shall deliver you” (Isaiah 46:4).

When I am anxious about dying, I battle unbelief with the promise that “not one of us lives for himself and not one of us dies for himself; for if we live, we live for the Lord, or if we die, we die for the Lord; therefore whether we live or die, we are the Lord’s. For to this end Christ died and lived again that He might be Lord both of the dead and of the living” (Romans 14:7-9).

Prayers for Mr. Wonderful with an important interview. Prayers for Red Roofer and his family.


Bailout posted and left just as fast. Seemed like it was because the Men of the Morg are just that intimidating. But the hunter orange said otherwise.

Bert & Games

    • 269.8167K, 96% humidity, 4 PAX short of the 10 PAX threshold for fun & games Q.

    • Simon says (10 burpees for infractions: 3 infractions)
      • SSH 18x IC
      • Mountain Merkins 13x IC
      • Frog walk across parking lot
      • Inchworm 10x IC
      • Bear Crawl back to STARTEX
      • Aussie Burpees 10x IC
    • Fun & Games
      • Ruck, Ruck, Boots (10 mins)
        • PAX circle up
        • Picker rucks around circle
        • PAX alternate standing and Al Gore each time Picker says Ruck
        • Boots PAX has to try to catch rucked picker
        • Hilarity would have ensued…
      • Freeze Tag (10 mins)
        • Regular rules
        • Frozen PAX performs 2 burpees, then lunges until unfrozen
    • Bert WOD
      • 50 Burpees
      • 400 meter Run
      • 100 Push-Ups
      • 400 meter Run
      • 150 Walking Lunges
      • 400 meter Run
      • 200 Air Squats
      • 400 meter Run
      • 150 Walking Lunges
      • 400 meter Run
      • 100 Push-Ups
      • 400 meter Run
      • 50 Burpees

  • MARY:
    • Crab/Bear notasport (aka “soccer” aka “futbol”)
      • 3 on 3: first with crabwalks, then with bear crawls
    • Ruck: (3) Commie, BAM! (+ Cujo), Choker
    • BC: (6) Commie, Choker, Wall Builder, Orange Julius, Sleep Number, Granola (QIC)
    • From
      • “U.S. Marine Cpl. Albert Gettings, 27, of New Castle, Pennsylvania, died on Jan. 5, 2009, while conducting counter-sniper operations in Fallujah, Iraq. Cpl. Gettings was serving as a team leader with the 2nd Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, of Camp Lejeune, North Carolina, at the time of his death.
        Every quarter, Cpl. Gettings’ fellow Marines in Fox Company complete a special CrossFit workout in his honor as part of the Cpl. Albert P. Gettings Award ceremony.
        He is survived by his wife, Stephanie Palimino; parents, David and Juliet; and sister, Cori.”
    • It is very difficult to keep things in order while Q’ing a Simon Says workout. I wish I had prepared more for it. Simon Says has a lot of potential for sharp-minded Qs.
    • We completed about half of the BERT WOD in 30 minutes. Probs could complete the whole thing if we had an hour–Mothership.
    • Pleasure as always to get better with fellow Morgolians.
    • Prayers for PAX we haven’t seen in a while.
    • Feeling unchallenged from the workout, Commie was seen knocking out hundreds of 50# barbell curls after the workout, while the rest of us mortals slunk back to our cars.
    • No coffeeteria 🙁

Morg: Nips, Arms, CMUs

THE SCENE: The Morg: 33 degrees and steady breeze, some might say windy.


We are not professionals, you exercise at your own risk, you are responsible for your own well being, anything I say out here is merely a suggestion.


Partner up. Half runs to marker and back, while other half does (Dora-style, switching when group returns from run):  SSH, Windmill, Imperial Walker.

Circle up: Arm Circles. 10 burpees. World’s best stretch.



Need one CMU per pair of Pax. Mosey to playground/pullups.

  • TABATA: Partners do one round each of the following, 40 seconds on, 20 seconds rest.
    • Pullups, BBSU
    • CMU Curls, Wide Squats
    • Single Rows: Left, Merkins
    • Single Rows: Right, Squat Jump
    • High Pull, Shoulder Taps
  • Mosey to Picnic Tables (no CMUs): 11’s, dips and derkins. Flutter for six.
  • Mosey back to repeat TABATA.


Flutter Kick, Side Dip 5xEach side. Repeat flutter and side dip, then flutter kick for 45 seconds to Endex.


Bootheel, Granola, Sleep Number, Commie, Rosetta Stone, Orange Julius, Mr. Wonderful, Carport, Four Eyes (Q).


From F3’s 43 Feet podcast: Argument/Persuasion: 1. Don’t get angry, 2. Seek to persuade, not to berate, 3. Assume you are not 100% right and allow yourself to make concessions. I have learned a lot about this through discussions with Pax recently.


Wind, Cold, Shirtless Granola made for a nid tipply workout. T-claps to Granola and Mr. Wonderful for doing work with Goliath, the “extra” CMU. Also to Commie for carrying our partner CMU by hisssself for yours truly.


Whetstone: listen to the podcast, fill out the google form, wait for me to contact you.

Another Murph at the Morg.

THE SCENE:  502.2 on the Rankine Scale
Preruck with Commie and great convo on all things health related.


Willmills IC 15
Proper Stretches.

Had a Q planned out, some traditional stuff, bear crawls, burpees, crabwalks etc.
But YHC looked around at the paltry attendance and saw that he was surrounded by 2 of Bartlett’s finest HIMs, GR12 brothers. Called an audible and threw out “traditional stuff.” Lets go to war! We did our best to replicate the Murph.
Bottom line scores:
Granoloa DNF
Commie DNF

To track our performance over time in a workout that may just become a weekly staple at the Morg the approximate scores(not exact) are as follows:

Granola 1 mile run, 60 pullups, 120 merkins, 200 air squats, another 1 mile run.
Commie and OJ: 0.9 mile run, 30 regular pullups +70 modified, 200 merkins, 300 air squats, 1 mile run.
Times: Commie ~37 minutes, Granola 39 minutes, OJ 40 minutes.

Coffeteeria consisted of measuring our BP, BMI, and Body fat %.
No time.

Commie, Granola, Orange Julius.

YHC has been dealing with a lot anxiety lately, poor sleep quality and stress. To combat this the following Bible versus have been helping:

“Come to me, all you who are weary and burdened, and I will give you rest. Take my yoke upon you and learn from me, for I am gentle and humble in heart, and you will find rest for your souls. For my yoke is easy and my burden is light.” Matthew 11:28-30

Peace I leave with you; my peace I give you. I do not give to you as the world gives. Do not let your hearts be troubled and do not be afraid. (John 14:27)

Let the peace of Christ rule in your hearts, since as members of one body you were called to peace. And be thankful. (Colossians 3:15)

Now may the Lord of peace himself give you peace at all times and in every way. The Lord be with all of you. (2 Thessalonians 3:16)
Prayers for Carports family and healing for Ramrod.

December 24, Christmas eve Convergence at the Morg with the Cockpit. Soulja Boy and Orange Julius will Co-Q.

“Foreigner wrote a song about how my fingers feel right now” – Choker


There was a one shirt deficit at the 30 degree, frost covered, Commie-less Morg in this morning’s gloom.


Dat got did.




Arm Circle x10IC/reverse

👆 This was a change from the original planned WOR since Choker forgot to bring the frisbee for which he prostrated himself as a “horrible person”. YHC heartily disagrees.

Part one consisted of five partnered rounds. Partner 1 performs the designated number of a stationary exercise while partner 2 plows forward, collecting as much frost from the ground as possible on their person along the way, 50ish yards via the designated mode of travel. Once P1 completes  exercises, pop tall and sprint to catch up to P2 and switch. There and back, Jack. Al Gore till all in.

Sets were as follows:

  • Lunge walk/burpees x5
  • Bear crawl/SSH x20
  • Duck walk/merkins x20
  • Broad jump/squats x15 
  • Crab walk/CDD x15

Part 2 is a simple Dora 123 routine:
– 100 Merkins
– 200 BBSUs
– 300 Squats
Dora wanders 15 yards to the wood fence and cranks out 10 Derkins & back.

Ran out-o-time. Our CMUs sat cold and saw no use.

Next time…

4 PAX: Orange Julius; Granola; Choker; Soulja Boy

Transparency. A virtue commonly passed by with its forgotten value these days.

“Hey, how ya doin?”

“Good. You?”


“OK, Later.”

In reality one just had another fight with his M that morning and the other one is grieving the loss of a loved one and is far from OK. Both could use some genuine human interaction. An ear to listen or shoulder to cry on.

Transparency has the potential to become fellowship, discipleship, and the spark of real lasting relationship.

The challenge to the PAX: When you ask someone how they are doing, mean it. be prepared for a genuine response no matter how unlikely you are to receive one. Be willing to challenge someones obviously false positive attitude

The Gloomhorn was sounded victoriously throughout this mornings ridiculous events. It’s good to know the PAX are having a fibrous Bfast prior to coming out. Tclaps, bruthas!

100% retention for Momasteeria!


Ring of Fire Circuit at the Morg

It wasn’t snowing and was above 20 degrees.

Given and given again for the FNG who was running a little behind.


x25 IC SSH
x15 IC Daisy Pickers
x10 IC Windmills
x25 OYO High Knees

YHC had several stations for a high tempo circuit workout.

The stations were CMU overhead press, squats, body builders, merkins, shoulder taps, planks, big boy situps, american hammers, mountain climbers, burpees, lunges, flutter kicks, bear crawl and “IT”.  The pax would perform each exercise will the one at the “IT” station would mosey to two different targets and back.  When IT returned, each pax rotated counter-clockwise to the next station.  We did two or three rounds.

Once Rosetta Stone made his signature 6:05am appearance, we completed the current round and then all sprinted about 60 yards to the end of the parking lot.  From there we did lunge walks, bear crawls and high knees down about 100 yards and back where we sprinted back to our stations and completed another round.

60 seconds of high plank and one arm plank.

Mr. Wonderful, Rosetta Stone, Orange Julius, Commie, Sleep Number, Venom (FNG), Pirtle, Granola, Carport

YHC learned at a young age not to follow the world’s peer pressure by riding his bike off a trailer fracturing his nose.  Applied this to how the world wants us to follow it but we are called as men of faith to be set apart from the world.

Tell someone you love them, hug a brother or friend, buy a stranger lunch…


The Iron Crawl

THE SCENE: It was a dark and dreary morning at a crisp 46 degrees, just how we like it.

properly welcomed and disclaimed.

•15 SSH

•15 Daisy Pickers

•15 Windmills

• 90 Second  Plank
•Mosey to playground

•20 Leg Tuck Abdominals

•30 Flutter Kicks

•The PAX assorted themselves into a line where the first HIM would work on 20 overhead presses  with 50 pound freeweights. While he worked on the overhead presses the rest of the PAX did flutter kicks until he completed his reps, no one stopped working on flutter kicks until they were up to do the overhead presses (the occasional modification to the plank in place of flutter kicks was made).

•Mosey to pavilion

•10 box jumps onto the picnic tables

•10 lunges towards STARTEX from the pavilion across the grass. Then 5 burpees then 10 lunges and so on until 10 sets of 10 lunges were competed. We then army crawled the rest of the way back to STARTEX (roughly 100-130 meters)

•20 Flutter Kicks

•20 Little Baby Crunches

• One minute plank

4 (PAX) for pre-ruck: @orange Julias, @Mr. Wonderful, @Granola and @Commie

6 (PAX) for Boot Camp: @Granola, @Orange Julias, @Potiphar, @Mr. Wonderful, @Commie and @Rosetta Stone.
In 1400 Yi Sung-Ke was the founder of what became known as the Yi Dynasty, he took refuge in Hamhung, Korea (modern day North Korea) after his son ousted him in a palace coup. When the upstart emperor (Yi Sung-Ke’s son) sent a secession of diplomats from Seoul to reconcile with his father, Yi Sung-Ke had them all slaughtered, one by one. This gave rise to the expression that still lives on in Korea: A “Kings envoy to Hamhung” is someone who embarks on a trip and is never seen again.

We all have been hurt or backstabbed or put in a precarious situation complements of a family member or friend.

Colossians 3:13 says “Bear with each other and forgive one another. If any of you has a grievance against someone forgive as the Lord forgave you.” If someone has done you wrong, take the highroad. Don’t cast them out and hold onto past transgressions. If they reach out, forgive them or better yet  extend an olive branch and take the first step yourself.

Don’t let your character be defined by past headaches, leaving a trail or envoys in your wake. I’m far from perfect. There’s people I have a hard time forgiving, my mood changes for the worse when they draw near but that’s not gonna help me nor anyone for that matter. I’m going to work on past grudges and I ask that y’all do too. Don’t leave a trail of severed ties. Push yourself everyday to improve and don’t wake up as yesterday’s man.
All of the HIMs that showed up today worked hard and killed it. Also prayers for @Ramrods bone spurs and @Rosetta Stone’s neighbor.
No announcements were given due to the fact that I knew of none to give.