Misery Loves Company.

THE SCENE: Weather was ACE! YHC showed up around 0650 with some partner work planned for about 10 or so dudes and just prayed for an even number of PAX. 21 trickled in by STARTEX! Knew I’d have to call an Omaha or two but🤘!!!

F3 WELCOME & DISCLAIMER: PAX welcomed. Disclaimer claimed. F3 mission stated. PAX were encouraged to step up and Q a workout as soon as possible.


  • SSH x25IC
  • SSGT x15IC
  • Butt Kickers /w Michael Phelps
  • Daisy Pickers**
  • Mosey to the cement stage next to the lake.

Partner 11’s routine using partner assisted Get-Ups and Crawl-Under/Jump-Over. 20 yards of travel alternating between Wheelbarrows and Buddy Carry. The sweat soaked midwife noises started almost immediately which was motivating music to my ear holes. The sensation felt by YHC was like biting into a York Peppermint Patty.

Pirtle joined us around half way through after having posted to the Barracks black-ops and then running 4 miles. Bro ain’t no sissy lil girl!

Back down to the walking path for 100 yards of Leap Frog.

Mosey back to the stage. P1 holds plank. P2 box jumps up the steps to the platform and reverse jump back down. Repeat and flapjack until both partners have completed 4 rounds.

Mosey back to STARTEX arriving precisely at 0800.

MARY: either fartsacked or posted with FiA.

22 PAX. See picture above.

Had nothing for COT but I was moved and challenged by this poem that Beant’an shared on Slack.

If – Rudyard Kipling

If you can keep your head when all about you
    Are losing theirs and blaming it on you,
If you can trust yourself when all men doubt you,
    But make allowance for their doubting too;
If you can wait and not be tired by waiting,
    Or being lied about, don’t deal in lies,
Or being hated, don’t give way to hating,
    And yet don’t look too good, nor talk too wise:
If you can dream—and not make dreams your master;
    If you can think—and not make thoughts your aim;
If you can meet with Triumph and Disaster
    And treat those two impostors just the same;
If you can bear to hear the truth you’ve spoken
    Twisted by knaves to make a trap for fools,
Or watch the things you gave your life to, broken,
    And stoop and build ’em up with worn-out tools:
If you can make one heap of all your winnings
    And risk it on one turn of pitch-and-toss,
And lose, and start again at your beginnings
    And never breathe a word about your loss;
If you can force your heart and nerve and sinew
    To serve your turn long after they are gone,
And so hold on when there is nothing in you
    Except the Will which says to them: ‘Hold on!’
If you can talk with crowds and keep your virtue,
    Or walk with Kings—nor lose the common touch,
If neither foes nor loving friends can hurt you,
    If all men count with you, but none too much;
If you can fill the unforgiving minute
    With sixty seconds’ worth of distance run,
Yours is the Earth and everything that’s in it,
    And—which is more—you’ll be a Man, my son!

Thanks to the men for enduring YHC’s jackassery this morning. At least there were plenty of people walking by and filming us with their phones so now we look like idiots on the internet.

Bailout scheduled like 83 PAX for their VQs this morning!

Sign up for Growruck15 in Atlanta this August or Growruck16 this September in Naperville. Learn More

And the CMU Champion Is…


Disclaimed. Welcomed. Gave F3 Mission and 5 components to each workout.


  • SSH IC X25
  • Imperial Walkers IC X25
  • Merkins IC X10
  • Overhead Arm Clap IC X10
  • Forward Arm Circles IC X10
  • Reverse Arm Circles IC X10
  • Colt 45 OYO
  • Overhead Press w/CMU IC X10



Rules: The CMU must remain above your head at all times. PAX could bend their arms above their head, but not to the extent that the coupon is behind, in front of, or resting on their head. The CMU cannot touch any other surface than one’s hands. If it touches anything other than the hands, that PAX loses. If the PAX fails to keep the CMU above his head, that PAX loses. The winner was the last PAX with the CMU above his head. Once out, PAX would continue with the exercises until the competition ended.


  • Squat IC X10
  • SSH IC X10
  • Flutter Kick IC X10


  • Wall Sit
  • Squat IC X???- At this point only Tremor and Beetus remained. With Beetus hardly sweating at this point, Tremor realized the inevitability of his defeat and lowered his CMU, allowing Beetus to walk away as the First F3 CMU Muscle Failure Competition Winner of the World!!!

PAX moseyed to playground with CMU and 50 pound bag.

PAX circled up around monkey bars with their CMUs. In a rotating fashion, one PAX would throw the 50 pound bag over the monkey bars twice while the rest completed Colt 45s. After all PAX completed 2 throws we repeated this exercises with CMU Merkins and Overhead Press.



Moving Dying Cockroach – PAX moved a distance of approximately 10 yards from the Dying Cockroach position across the rubber surface. Hands and feet were not allowed to touch (with the exception of repositioning slightly). We moved on our backs 10 yards down, and then 10 yards back.


Flutter Kicks IC X50

Mosey to flag

Toe Touches OYO X10 per side


7. Chyna, Tremor, Sonic, Beetus, Gun Show, Speedy, Grimace (on Q)


It’s easy to be cynical when things don’t go your way. Even when you have a good excuse to be cynical, snarky, or salty, how you perceive the challenge ahead of you makes all the difference. Don’t look at the obstacle, look at the challenge.
Moving Dying Cockroach may be a new favorite of mine. Will need to refine the instructions, but it’s an ab burner.

This was a tough workout mostly because we focused on back, shoulders, and abs – things we don’t hit as often.

Sonic on Q this Friday.

Dad’s and Donuts (and some hard work to boot)

THE SCENE:Typical July – Warmish with moist air.


25 Imperial Walkers IC

25 Hill Billy IC

15 Daisy Pickers IC

10 Arm Circles – Each Way


10 Stations set up and the PAX numbered off 1-10 and started at each station.  Each has its own mode of transport as well.

Station 1

25 Squats – OYO

Mosey to next station

 Station 2

20 Merkins – OYO

Slide left to next station

 Station 3

25 LBCs – OYO

Slide Right to next station

 Station 4

30 Second Plank – OYO

Bear crawl to next station

Station 5

25 Lunges (1=1) – OYO

Power Skip to next station

Station 6

20 Dry Docks – OYO

Broad Jump to next station

Station 7

25 V-Ups – OYO

Crab Walk to next station

Station 8

25 Mountain Climbers (2=1) – OYO

Mosey Backwards to next station

Station 9

25 Calve Raises – OYO

Race to next station

Station 10

10 Burpees – OYO

Walk to station 1

Boat Canoe and a plank hold.

80 (2 FNGs – Upgrade (moving from Nashville to Memphis) and Downgrade (vice versa with Speedbump, Unstable Unicorn, Lucky and Swoosh):  Bailout, (Duct Tape, Arrrrgh), El Bano, Farmer, J Date, Ratio, Choker (CapNCrunch),  O’Reilly (Hershey, Marshmallow), Lil Nicky, (Yayah, Cocoa Puff), Hitch, (Princess Nala), Tiger Lilly (Rufio, Lilly Pad, Izzy), Soulja Boy, (Emmit, Picaso), Peek-A-Boo, Jasmine (Espian, Little Pickle), HotNReady, (Flash, Monkey, Smarties, Frodo), Tremor (Queen Bee, Spidey Scientist), C-Lo (Lothar), Hello Kitty (Flamingo), Lipton (Sunshine, Bookmark), Chuck-E-Cheese (Skywalker), Halpert (Turbo, Sprinkles), Steinbrenner (Redden-backer, Sugar Cane), Photoshop (Double Dribble and Koala), Croissant, Jackhammer, Pops, Snowman (Thunderbolt), Mudpants (The Bruiser, Rambo, Pixie Stick), Topanga, Iceman, Bigtop (Resistence, Sunflower, Picket), Gunshow

Cotters to Chyna, Willie Lomans from Ausin – PooBear, Ehhhh, Babooshka


My family has been at church camp all week.  The theme of the camp was “God is Greater than…” with a different topic each day.

Monday was…(Darkness)

Tuesday was (Sin)

Wednesday was (Lies)

Thursday was (Fear)

Friday was (Death)

I want to remind you that our God is awesome.  He is greater than all those things.

Congrats to Tremor and GunShow for completing their first 345!  What a great day for F3!  The workout was hard but doable for the kids.  Awesome 2nd F with 15 dozen donuts and a bunch of coffee, milk and juice.  Will look to do this quarterly.

Annexian Circuit of Fun

A warm, moist morning. Rolled up at 5:29. Gotta get that sleep when you can with a 2 month old. Some prospective 345’s with a little extra pep in their step with only one day to go. Happy to contribute to the Gun Show and Tremor week-long journey.



  • 20 x SSH IC
  • 20 x Imperial Walkers IC
  • 20 x Raise the Roof IC (Don’t know what this is actually called)
  • 20 x Arm Circles IC (Widen at 10 count)
  • 20 x Reverse Arm Circles IC (Widen at 10 count)

Round 1

AMRAP (20 Minutes)

  • 5 Burpees
  • 10 Squats
  • 15 ‘Merkins

Sprint 40 yard dash to other side of parking lot.

  • 5 Big Boy Situps
  • 10 Flutterkicks (2=1)
  • 15 Little Baby Crunches

40 yard dash around the loop back to start point.

(REPEAT for 20 minutes)

Round 2

Bearcrawl 1-2-3

  • Bearcrawl 5 parking spots (approx. 42.5 ft)
    • Other partner does reps as follows
    • 100 ‘Merkins
    • 200 Little Baby Crunches
    • 300 SSH

Mosey to shovel flags

Hold plank for remaining 4 minutes. Alternate leg raises and low high plank as needed.

8 PAX – Gunshow, Beetus, Tremor, Sonic, Farmer, Speedy, Grimace, Chuck E. Cheese (QIC)

This past week I ran a 5k. I have not run a 5k in around 18 months. In those 18 months I have lost close 50 pounds, started F3, and taken control of my health. I was nervous going into this race and I don’t know why. The thoughts ran through my head… “What if I am still not fit enough? I am just not a runner. Not sure I can do this.” As I stepped up to the line I cleared my head, side by side with O Positive. Something about a kilt and a Slicnut shirt eases the mind and allows you to just have fun with it. And although it was hard, I beat my previous 5k PR by more than 7 minutes.

This was quite an eye opener to me. The improvement has happened. The fitness is happening and there are a lot of HIM walking by my side through the process. Through this process I see that fitness, just like all of the most rewarding and valuable things in my life take hard work and dedication. No matter the thing in life, whether work, marriage, relationships, raising children, or anything you may do, the things that provide lasting value in our life require sacrifice, hard work, and dedication. Continue fighting for what you value. Continue working hard for your fitness, for your friendships and family, and for your faith.

Gun Show and Tremor going for their first 345. Good luck tomorrow


  • Dad’s and Donuts day tomorrow at The Mothership 0700
  • Check Slack

Independence Day Convergence

THE SCENE: Warm. Shorts weather. Lots of PAX.
F3 WELCOME & DISCLAIMER:  Everyone was welcomed and disclaimed with the exception of Chuck E Cheese who showed up as we were beginning our march and YHC forgot to additionally disclaim him. I’ll do better next time.

Moseyed to First Formation. Ran IC in a 3 column formation while YHC called cadences. Cadences were When I Say One, When My Granny, and I Can Run All Day. A tire with a bottle water was also pulled while PAX were running IC or moseying, and was rotated as necessary.

After running IC to our first station, PAX were asked what year our country declared its independence. PAX answered correctly and avoided the penalty.

We then spelled “America” with:

  • ATMs (Alternating Shoulder Taps ICx20, Tempo Merkins ICx10, Merkins ICx10)
  • Monkey Humpers ICx20
  • Energizer Bunnies ICx10
  • Red Bull Smurf Jacks ICx10
  • Imperial Walkers ICx20
  • Carolina Dry Docks ICx10
  • ATMs ICx 10-5-5

Mosey single file approximately 200 yards and performed alternating shoulder taps until all-in. PAX were asked what country we were declaring independence from and who was their king. Most PAX answered England/Britain and got King George, but our youngest PAX out there, Prime Time (12), gave the exact answer of King George III. No penalty.

Mosey to Beaver Lake and began 11s on the hill next to the lake. The method of travel down hill was the Bear Crawl, Derkins at the bottom, Backwards Run to the top, and Bobby Hurleys at the top. Performed exercise for approximately 7 minutes until Q called time.

Mosey to the beginning of the Tour De Wolf. PAX circled up and performed Merkins in a rotating fashion, one after another, until all in. Q asked the PAX to complete this sentence from the Declaration of Independence: We hold these truths to be self-evident…

All PAX completed the first half of the sentence of “that all men are created equal,” but paused thinking that was the end. Lipton confidently finished out the sentence with a resounding “That they are endowed by their creator with certain unalienable rights, that among them are life, liberty, and the pursuit of happiness.” No penalty.

Mosey to flags.


No time, but boy did I have some planned.
53 PAX. 2 FNGs. Lynx, TLC, Croissant, WannaCry, Chucky E Cheese, Mardi Gras, Sonic, Searcy, OP, Tree Hugger, Dopey, Gun Show, Beetus, Tiger Lily, Rosetta Stone, Reaper, Blart, Chioccetti, Shy Guy, Teacher’s Pet, Lipton, Hot-N-Ready, Slots, Tremor, Ike, Lazarus, Snowman, Beauty Shop, Halpert, Jail Bait, Black Diamond, Nature Boy, Mud Pants, C-Lo, Soybean, Steinbrenner, Sparky, Pops, Hollywood, Pirtle, Skids (Skids100?), Hello Kitty, Ratio (FNG), Gut Check (can’t tag), Prime Time (can’t tag), Ice Man, Rainbow Warrior, Dial Up (Dial-Up?), Big Top, Photoshop, Sully, Paralegal, Grimace

Talked about this grievance from the Declaration of Independence:

Grievance 19[edit]

“For transporting us beyond Seas to be tried for pretended offenses:”


On the fifteenth of April, 1774, Lord North introduced a bill in Parliament, entitled ” A bill for the impartial administration of justice in the cases of persons questioned for any acts done by them in the execution of the laws, or for the suppression of riots and tumults in the province of Massachusetts Bay, in New England.” This bill, known as the Administration of Justice Act, provided that in case any person indicted for murder in that province, or any other capital offence, or any indictment for riot, resistance of the magistrate, or impeding the revenue laws in the smallest degree, he might, at the option of the Governor, or, in his absence, of the Lieutenant Governor, be taken to another colony, or transported to Great Britain, for trial, a thousand leagues from his friends, and amidst his enemies.

The arguments used by Lord North in favor of the measure, had very little foundation in either truth or justice, and the bill met with violent opposition in parliament. The minister seemed to be actuated more by a spirit of retaliation, than by a conviction of the necessity of such a measure. “We must show the Americans,” said he, ‘ that we will no longer sit quietly under their insults; and also, that even when roused, our measures are not cruel or vindictive, but necessary and efficacious.” Colonel Barre, who, from the first commencement of troubles with America, was the fast friend of the colonists, denounced the bill in unmeasured terms, as big with misery, and pregnant with danger to the British Empire. “This,” said he, “is indeed the most extraordinary resolution that was ever heard in the Parliament of England. It offers new encouragement to military insolence, already so insupportable. By this law, the Americans are deprived of a right which belongs to every human creature, that of demanding justice before a tribunal composed of impartial judges.”[17]

The text of the bill contained the following:

In that case, it shall and may be lawful for the governor, or lieutenant-governor, to direct, with the advice and consent of the council, that the inquisition, indictment, or appeal, shall be tried in some other of his Majesty’s colonies, or in Great Britain.[18]

YHC talked about the Americans refusing to accept that they might have to return to England to stand trial in a foreign land among men who were not their peers.

Men today are facing powers that want to pull us back to places we don’t need to or want to go. Surrounding ourselves with other men to hold us accountable, to help us move through things that will pull us back, and to make us better is what F3 is about. We’re not just here to get better physically, but to grow spiritually, mentally, and emotionally, and to not let the things of the past pull us back.


Moseying with such a large group over a long distance presents challenges, and trying to challenge each individual at the level they’re on is also difficult. Running IC at the beginning of the workout and having slower runners up front to set the pace both pushes the slower runners, but also allows better runners to warm up (or pull a tire if you’re lucky). It also keeps runners together and helps with motivation. Definitely not something that should be used all the time, but it’s a good tool to know and have with larger groups.

I appreciate TP and others bringing Gatorade and water out today. It was hot and we ran a lot, but we didn’t have any heat casualties.

Dads +2.0s Saturday at 0700. If you have questions, Slots has probably already asked it in the Mumblechatter.

“I’m already down here,….. So what’s one more” – roomba

THE SCENE: shorts weather, sticky. Alot of people at the park this morning. Looks like some paid actors tossed together a dinky workout group on the tennis courts. We gave them a wide berth this time just to not embarrass them. Holes and poles were present. Sonic arrived and promptly ran a mile, then another during plc. #100
F3 WELCOME & Disclaimer. Given

IC ssh x 20, hillbillies x 15, daisey pickers (slooooooow) x 10, arm circles x 20. Ditched last movement cause my knees hurt…. Poor boy
Alot of cheekieness from the annexians this weekend. Flag shenanigans, mumble chatter galore. Chirped up early enough for me to modify my wenkie for this morning. Thanks to grimace – merkins, gun show – a run, rabbit (no show) 8ct body builders, choker (no show) Tony hawk somethings.

Merkin mile, quick pace. Lots of ehing going on during the jog. Each 1/4 we paused for 25 merkins and some card flips. A 5 or less had 5 reps added to it. Face cards = 15, aces 20, joker dealers choice 50

  • Spades – 8 count body builder (47 total)
  • Hearts – jump lunge (62 total)
  • Clubs – Carolina dry docks (91 total)
  • Diamonds – Tony hawk squat jumps (54 total)

Knees felt better after our mile so jump squat holds till time. This should be in every workout. It’s brutal
6 pax, roomba, grimace, sonic, gun show, tremor, Speedy (aoqic)
Disapointment sucks. See the opportunity not the obstacle.
Thanks to the 6. Sonic did yell @ roomba and pushed everyone the last 1/4. Great job. Got some heavy 345 commitments! Onward men!
4th convergence

Mothership BOMBS

Date: 06/29/2019

AO: Mothership

QIC: Tiger Lily

PAX: Bailout, Big Top, Billy Banks, C-Lo, Croissant, Farmer, Hot and Ready, Orange Julius, Photoshop, Tomb Raider, Tremor, and JDate (FNG)

THE SCENE: Beautiful sunny Saturday morning as the morning ruck crew was finishing a light stroll watching the sunrise. They may have been seen holding hands at one point in time.


20 Daisy Pickers IC
15 Imperial Walkers IC
10 Arm Circles IC
5 Good morning IC

Buddy up with one rucksack between each pair.  Partner #1 puts on rucksack and starts walking.  Partner #2 does first exercise on the list and then chases down Partner #1. When he catches his partner, they swap: Partner #2 takes the rucksack while Partner #1 does the same exercise.  Repeat until all exercises have been done 5 times BY EACH partner.
-5 Burpees (50 per pair)
-10 Overhead Claps (100 per pair)
-15 Mericans (150 per pair)
-20 Big Boy Sit-ups (200 per pair)
-25 Squats (250 per pair)

Hurricane Hoedown from 1 to 6, with extra flutter kicks at the end to get us to 8:00.

13 PAX with 1 FNGs

Long Term Impact and Blind-Spots – My 2.1 decided while YHC was out of town to try to start a fire in the garage, he was successful in lighting sawdust soaked in gasoline on top of a CMU on fire and burning a plastic bucket. Needless to say, he was not thinking about the impacts that a fire in the garage could cause. YHC challenged the PAX to use others that have been there or others around us to look at our blind spots and look at the long-term impacts our actions might cause.

This morning was everything I love about the Mothership. It is great to see people that you normally do not get to work out with; in addition to the extra 15 min seeming like the workout will never actually end. The mumble-chatter was great (expect nothing less from BB), and everyone got better. I am truly gonna miss all three Fs with you HIM!

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.

Where there is Smoke there is sure to be Fire.


Mothership. Warm and rather humid.



Mosey to Visitor Center for Circle of Pain in grass field facing Hyde Lake.

*SSH x 22 IC
*HILL BILLIES (clockwise in motion, sideways) 1 full 360 degree rotation, ending where you started
*IMPERIAL WALKERS (counter-clockwise in motion, backwards) 1 full 360 degree rotation, ending where you started
*BEAR CRAWL (clockwise) 180 degree rotation
*CRAWL BEAR (counter-clockwise) 180 degree rotation, ending back where you started
*SSH x 22 IC

Mosey back to Shovel Flag


PART 1: Tire Flip Up Hill

PAX lined up single file line
PAX took turns flipping tractor tire then ran to back of line
PAX performed transportation while in line awaiting their turn

*RD 1): Lunge Walk
*RD 2) Squat Walk
*RD 3) Bear Crawl
*RD 4) Bobby Hurley

Indian Run up the remainder of the hill

Indian Run down the hill back to where we started with the tire

Mosey to nearby parking lot for PART 2

PART 2:  11’s (kind of)

*Body Bag Builders at N end of parking lot
PAX performed 1 BBB then ran to S end of parking lot about 75 yards away
*Squats at S end of parking lot
PAX performed 10 SQ then ran back to N end of parking lot and performed Alternating Shoulder Taps until All In
*Recover then begin 2 BBB…9 SQ, 3 BBB…8 SQ, etc…
*Rinse and Repeat until time expired (after completing 9 BBB…2 SQ)

Ain’t nobody got time for that.

15; Mardi Gras, Croissant, Grimace, Lochte, Beetus, Tremor, Four Eyes, Farmer, Toucan, Ice Cube, C-Lo, Photoshop, Chuck E Cheese, Nature Boy and O Positive (YHC)

Sacrifice.  Sometimes life demands or invites us HIM to sacrifice our own needs for the needs of others; M, Shorties and fellow PAX.  Today, Frosty did just that by forgoing his 1st F to man the grill today and prepare a breakfeast of epic proportions.  He found his D2X.

Today pushed many a PAX to his limits, including YHC.  Many PAX were introduced to “Switzer” for the first time today.  T-claps to C-Lo for leading by example.  T-T-claps to Club 345 PAX for a great week and the 26 Mile Ruckers for putting in work and joining us for a wonderful 2ndF experience.  All in all, a solid morning exhibiting all that makes our F3 brotherhood so special.  Thanks to all who pitched in this morning.  Love you guys.


See: Preblast

Barney’s bday playground!

THE SCENE:  mid 60’s

Pax were warned!

38 SSH, 38 merkins OYO, 38 squats OYO, stretch OYO, then mosey 1/2 mile
Pax divided up into two teams-6 on each

first team moseyed until team two was done with their circuit- about 6 minutes per team.

each pax perfomed reps at each station until all completed, pax squatted while waiting on their turn.

rinsed and repeated twice each team

  • farmers carry 50 yards- 50 lb dumbells
  • 50 yard lunges
  • 35lb sandbag cleans over the shoulder-10 reps
  • thrusters with 25lb dumbells- 10 reps

pickle pounders per rabbit until endex- approximately 1 minute
12, Sonic, Speedy, Gomer, Gun show, Grimace, Pillsbury, Beard face, Tremor, Iceberg, Rabbit, Chuck E Chz, Barney
Matthew 5:13- ” You are the salt of the earth. But what good is salt if it has lost its flavor? Can you make it salty again? It will be thrown out and trampled underfoot as worthless.”                                              Salt is great for flavor.  Jesus was instructing his disciples to stand out and be different.  The Christian walk is foreign to the way the world lives and we are to stand out by being flavorful.  Salt also makes you thirsty.  We as followers of Christ should live in a way that makes people thirst for what we have inside.  Make disciples by living lives that make people thirsty then share Jesus whenever you can.

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