CMU Arm Day

THE SCENE: Definitely shorts weather.
F3 WELCOME & DISCLAIMER: Given. Gave mission of F3 and PAX named the 5 components of each workout. 

  • SSH ICx20
  • Overhead Arm Clap ICx20
  • Seal Claps ICx20
  • Arm Circles ICx10 forward
  • Arm Circles ICx10 reverse
  • Daisy Pickers ICx15
  • Arm swing hug things OYO


Colt 45

AMRAP – 1 Minute Each – PAX were instructed to remember the # of reps for these 3 exercises.

  • Overhead Arm Press
  • Elf on the Shelf
  • Clean and Press

Mosey then Colt 45

AMRAP – 1 Minute Each

  • Overhead Tricep Press
  • Around the Head
  • Reverse Curl

Mosey then Colt 45

AMRAP 1 minute

  • Plyo Pushup (Merkin explosion where hands land on CMU blocks to the outside of hands)

AMRAP – 1 Minute Each – Goal was within 5 reps of the first AMRAP exercise.

  • Overhead Arm Press
  • Elf on the Shelf
  • Clean and Press


  • Heels to Heaven – ICx20
  • Scissors – Change on Q’s command
  • Flutter Kicks – ICx30
  • 2 mins BBS


Gunshow, Gomer, Chuck E Cheese, Tremor, Shazam, Speedy, Grimace, Big Mac (0 FNGs).

If you want to be a great runner, you can’t only run. YHC had a running injury from not correctly strengthening the muscles and tendon used in running. Cross training is a great way to strengthen the other parts of your body that contribute to running.

Our spiritual fitness is similar. Just going to church once a week without consistent scripture, prayer, fellowship, and other spiritual exercises will lead to spiritual weakness and the illusion that you’re doing the right thing. Spiritual Cross Training requires that we work our whole spirit similar to how we should be exercising our whole body.

Lifting up Chuck E Cheese, his M, and his new 2.0. Continued prayers for Bailout and his wife’s recovery.
Weight Loss Challenge just started. Do it. APFT at The Annex on Friday.

How Bad Could It Be? “It’s Just a Hill, They Say.” SMH SMH


Annex; 56 and balmy and wet and muddy and early



  • SSH x 12 IC
  • SSH x 6 IC then Radio Silent 7-12=FAILED; Burpees for all PAX x 10 OYO
  • SSH x 6 IC then Radio Silent 7-12=FAILED…AGAIN; Burpees for all PAX x 10 OYO
  • SSH x 6 IC then Radio Silent 7-12=NAILED IT!!!
  • High Fives x 11


Mosey to nearby hill on East side of playground


  • Hold Plank until all in and instructions were instructed
  • Bottom of Hill:
    • Body Bag Builder (BBB) x 1 OYO
    • Run up hill
      • Top of Hill:
        • Prisoner Squat (PS) x 11 OYO
        • Crawl Bear down hill
          • Bottom of Hill:
          • Alternating Shoulder Tap until all in
          • *Increase x 1 Rep OYO on Bottom of Hill
          • *Decrease x 1 Rep OYO on Top of Hill
  • After completing round of 5 BBB YHC led PAX on mosey across field and back to resume routine
  • After completing final round of 11 BBB YHC led PAX on mosey across field and around the bend and back
  • Run down hill then run backwards up hill x 5 OYO
  • Run across open field to parking lot OYO
  • Stretch calves x 1 minute IC
  • Run backwards across open field then finish at top of hill OYO


  • Flutter Kick x 12 IC
  • Hello Dolly x 12 IC
  • Box Cutter x 12 IC

11 (1 FNG: Shazam); C-Lo, Slots, Speedy, Gun Show, Roomba, Tremor, Gomer, Grimace, Laettner and O Positive (YHC)


Gratitude and Impact

Never underestimate what we should be thankful for and how our behavior as HIM in the community affects those we love.


Privilege to lead these men today.  FNG got smoked along with the rest of us.  Always a good time at the Banannex.


Men’s Breakfast (2-1-19)

Dark, early, not too cold.

All welcomed; disclaimer given.

Merkin Mile (helping Speedy train for the Big Buffalo 50k)
Abe Vigodas x15 IC
Arm circles x10 IC
Reverse arm circles x10 IC

Ham & Eggs: PAX partner up, take turns running (I like my eggs runny) approx. 50 yards while the other PAX does squats (working those hams); total of 200 squats

Biscuits & Gravy: PAX partner up, take turns crabwalking (slow like gravy) from the covered area to the edge of the playground while the other PAX does master of your own domains (credit: Slicnut); total of 50 master of your own domains

Bacon or Sausage: PAX chose between 50 flutterkicks (bacon) or pickle pounders (sausage)

Cinnamon Roll: Low plank for 30 seconds, roll to back, LBCs x 30, roll to stomach and back to low plank; repeat

Donut: PAX form a circle and call out burpees while PAX are doing high knees in place

Dip into Syrup: Carolina dry docks x25; dips x25

Reverse boxcutters x20
Hello Dollys x20

5 PAX (Speedy, Slots, Sonic, Photoshop, Meter Maid (QIC)).  No FNGs.

YHC recently went on a leadership retreat.  Points raised during the retreat:
1. Positive Expectations: Take 100% responsibility.
2. Know Your Current Location: Know where you stand currently.
3. Determine Your Destination: Set goals.
4. Orient Your Map and Compass, and Develop an Incremental Plan
5. Collect Features as You Go: At certain points, confirm you’re headed towards your desired destination.
6. Have a Stopping Point: Every so often, take a break and evaluate how you are doing.

Equinox challenge continues.
Qsource lunch at Whole Foods today.
Speedy doesn’t like Whole Foods; he takes his own salad when he goes.
Men’s breakfast was great.

  • vents, 2nd or 3rd F opportunities, and any other announcements.

Pre-APFT Workout at the Annex

THE SCENE: 62 degrees with tons of pollen and a touch of gloom


SSH – 20 IC

Daisy Pickers – 20 IC

Imperial Walkers – 15 IC

WindMills – 15 IC


Merkin Mile – ¼ mile run with 25 merkins x 4

Mosey to Playground



Merkin Mile – ¼ mile run with 25 merkins x 4


11 PAX – (1 FNG – Spicy) El Bano, The Dude, Gun Show, Gomer, Pronto Pup, Tremor, Speedy, Grimace, Rabbit, Bailout – QIC


Do you show your M that you appreciate her and all she does to support you?  Mine is injured and I can tell you I miss everything she does on a daily basis.  Here are some easy ways to show her you love her (most could apply to your Mom for the younger HIMs.

  1. Give her a hug
  2. Leave a note or a card for her to find
  3. Make her favorite morning drink (coffee, tea, smoothie, bloody mary)
  4. Tell her some random thing you appreciate about her.
  5. Take out the trash…just do it some time.
  6. Run her a bath and ask her for 3 things you can do to help her to give her time to enjoy it
  7. Pick her some flowers…find some wild ones…or a neighbors.
  8. Stop her and pray over her.  Pray for her strength, protection, wisdom, and that she would never forget she is loved.

Great Mumblechatter today as the men pushed hard to complete both miles.  Definitely need to use the playground for the sit-up portion of APFT.

Lunch at Firehouse Germantown today

Full Body AMRAP

THE SCENE: The sheer essence of “gloom” was upon us. Shorts weather for most, but not all.

Given. Then given again to Tremor IC during SSH. Speedy is much better at giving the disclaimer IC while doing SSHs.


  • SSH IC X30
  • Overhead Arm Clap IC X30
  • Arm Circles forwards IC X10
  • Arm Circles backwards IC X15
  • Squats IC X10
  • Imperial Walkers (I feel like we did these, and they’re in my notes, but I can’t remember).


Mosey w/ CMUs to playground.

10 minutes of AMRAP Arms.

  • 5 Pull ups
  • 10 Merkins
  • 15 Dips (some used CMS for extra weight)

10 minutes of AMRAP Legs. CMU Optional.

  • 5 Back Leg Elevated Squats (2=1)
  • 10 Side Squats (2=1)
  • 15 Glute Bridges
  • 20 Calf Raises

10 Minutes of AMRAP Abs.

  • 10 Precision jumps
  • 15 Leg Raises
  • 20 Pickle Pounders

Mosey w/ CMU to StartEx.

10 Minutes of AMRAP Abs as described in the above section.

11 PAX – Choker, Gomer, Gun Show, Bail Out, Chuck E Cheese, Speedy, Sonic, Tremor, Mr. Wonderful, Big Mac, Grimace (0 FNGs)

Life is hard. Having a group of men to lean on for encouragement and prayer is needed. Referenced James chapter 1:2-4 and discussed how trails produce perseverance.
Linkin Park, Will Smith, and Dub Step on the jam today. No Evanescence. Much complaining about calf raises and Billy Blanks’ use of them.
Prayers for those that just had 2.0s or will have 2.0s in their near future. Life can be fragile, babies are resilient, God is good. 20 year anniversary for Gun Show!

If you completed the Crucible, post at the Annex soon to sign the nanner flag.

Flip flip flip

THE SCENE: nice weather. YHC was bundled up due to it being under 60.
F3 WELCOME & Disclaimer given

IC: 30ish ssh (waiting for tremor.. Then disclaimed). 20 hillbillies, 20 arm circles, 15 daisey pickers, 15 windmills, 10 merkins, mosey
Started the tires stacked on each other. IC 20 tempo dips, 20 reverse lunges each leg, traveling derkins full rotation around the tire.

Broke into 2 groups of 3 each with a tire. Reverse Dora 1 2 3, which was modified to Dora 1 1 1 (for time) each pax took a turn flipping his tire to the curb and back (roughly 50 yards). While the rest did amrap of

  • 10 merkins / 10 burpees
  • 15 squats / 15 lunges
  • 20 lbc / 20 Freddie mercurys

With the remaining 5 min we paired off, stacked the tires for some shuffle tire tag (kudos to slots for making tag great again) each pax squared off on opposite sides of the tire. The “it” pax had to shuffle around the tire and tag the other pax. Could not reach across the tire.

No one avoided being tagged. Mosey to flag.

6 pax, Pronto Pup, Gun Show, Tremor, Slots (ching ching ching), Gomer, Speedy (q)
It is yhcs F3niversary. I’m full of thanks for all the pax who I have met and experienced nothing but helpfulness and giving from everyone. F3 has changed me for the better, physically, emotionally, and always pushes me to be a better man. Everyone gives what they can. I have seen great generosity from everyone involved to help our own, and thoes in need in our community. There isn’t anything like it. Onward.
Kudos to slots, he got yhc out of my shell with my first Q and subsequently aoq. For all you “regulars” Thanks for all the encouragement!

Rockettes’ Training

THE SCENE: Insert info about the weather, etc.


It’s a FREE thing. You wouldn’t understand.
SSH x 30 IC, Daisy Pickers x 15, Am Hammers x 30 IC, Mosey around trail to far baseball field.


Partner 1 backpedals 50 yards, does 5 Bobby Hurleys, sprints back to take over where Partner 2 is on total count.

Partner 2 starts each below:

  1. Smurf Jacks x 150
  2. Squats x 300
  3. Lunges (2 is 1) x 150
  4. Imperial Walkers x 300, 3ct is 1
  5. Burpees x 150 STOPPED part way through to mosey back to startex
  6. Happy Jacks (5 SSH + 1 Jump Squat) x 50

Freddy Mercury x 30, Guantanamo (Chinese Fire Drill Style) x 2.5, Wall Sit x 2 minutes.

10 PAX (1 FNG): Gun Show, Gomer, Cheesesteak, Gus, Grimace, Tremor, Chuck E Cheese, Photoshop (QiC for Bailout), Speedy (AOQ and Banana Q)


Proverbs 10:14 – “Wise men store up knowledge, but with the mouth of the foolish, ruin is at hand.”

Men, we are often our own worst enemy when it comes to communication. Whether you are newly married or a veteran, you should have come to understand that the way you and your wife communicate will determine the happiness of your household. Happy wife / Happy life.

By nature, men are fixers. We want a small explanation of the problem while we are putting on our hero outfit and cape so we can spring into action and fix the problem. Women usually want to explain in detail what is going on, and they expect us to do something we rarely do well… listen.

In the business world, a hard truth is: “People have the shocking inability to communicate effectively”.

But God doesn’t want that for our marriages and relationships. He wants clear, sound, truthful, kind, and open communication with each other. One of the biggest things we should pray for is wisdom. We should want to know the mind of God in every situation in our lives. We need to store up knowledge and communicate effectively with our wives or potential wives.

One of the best studies to do for relationships is “The Five Love Languages” by Gary Chapman. It talks about the process of finding your love language and how you like to be communicated to. Once you and your wife have determined what your love languages are (there are usually two), you can then understand how to communicate to each other. If her love language is quality time and you keep giving gifts with no appreciation from her, it gets frustrating. It’s important to learn how someone communicates and then communicate that way toward them. It sounds very basic, but it’s one of the most overlooked things when it comes to communication.

As with anything, you will only get out what you put into it, and communication is at the heart of everything.

Cheesesteak – grandfather turning 100
Checkers – new job
Bailout to get better and M’s knee to be ok

Semi regretted doing so much leg work for Crucible guys. Nah. Additional training is all it was.


Ropes, Bags, Drags, and Rucks

THE SCENE: Almost shorts weather….. almost. warmer and dry.
F3 WELCOME & DISCLAIMER: Given, mission n 5 principles given. Re disclaimed Photoshop and Interweb…. but it was ok cause they brought Gibsons.

(All IC) 20 SSH / 10 Daisy Pickers / 20 Hillbillies / 20 arm circles, hold, 20 reverse, hold, 20 overhead claps, recover / 5 Merkins. OYO Usane Bolt 45s / Mosey / CMU Colt 45s
9 stations for 9 Pax. 1 Min AMRAP then rotate.

  • Squats with 50# Sandbag (thanks grimace)
  • 45#  Curls
  • Body Builders with Overhead Press (CMU)
  • Overhead Press (CMU)
  • Mosey with 50 # Ruck
  • Carolina Dry Docks
  • 25# overhead arm extentions
  • Battle Rope
  • Resistance Mosey pulling tire with CMU

Recovery Mosey, Then rinse and Repeat.

9 Pax. Tremor, Grimace, Photoshop, Interweb, Gomer, Gun Show, Chuck E Cheese, Zidane, Speedy

Briefly spoke about mental heath issues. Statistically we will come into contact with someone or personally experience some sort of  mental health issue. These are just US stats…. a little dated.

Depression: Roughly 1 in 10. 18 million

Bi Polar: 6.3 Million

Postpartum Depression : 15% of women after childbirth

PTSD: 8 Million. 11-20 out of 100 vets (Iraq), 12 of 100 (Gulf war), 15 of 100 (Vietnam)

Suicide: 41,000 a year. one every 13 min. 110 take their lives each day. 3500 attempt to do so.

Mental heath isn’t a dirty word, its a reality. If you don’t deal with any of these conditions be thankful. Others don’t choose to wake up feeling like they do. Medications help to varying degrees but with unwelcome side effects. There isn’t enough affordable mental health options available to everyone who needs them. Suicide isn’t a dirty word, asking someone specifically if they want to self harm is not going to put the thought in their mind…… its already there. Be the cathartic relief if you are able to. If you know of someone who has struggled in the past let them know you are thinking about them and ask how they are doing.
If you missed out on men’s breakfast its going to be a few more months before it rolls around again.

Four Cones of Card Flipping Fun


Calm and about 50 F




Side straddle hop x 30

Daisy pickers x 10

Arm circles x 20 (forward and reverse)

Burpees x 10

Mosey around parking lot

A total of four cones were setup at two different concrete pads.  Next to each cone was a notecard with exercises.

Round 1 – all exercises were 20 reps; bear crawl between cones on each pad.

  • Arm curls with CMU & Reverse crunch
  • Diamond merkins & Freddy mercury’s
  • Jump knee tuck & Nolan ryan’s
  • Squats & Little baby crunches

Mosey around parking lot

Round 2 – Flipped notecard and did the following exercises (20 reps each); bear crawl between cones on each pad.

  • Shoulder press with CMU & Pickle pounders
  • Military merkins & Flutter kicks
  • Wide Merkins & Dying cockroach
  • Monkey humpers & Big boy situps

Moseyed to playground; did 20 dips on benches and returned to cones

Rinse and repeat Round 1 with 10 reps each

Rinse and repeat Round 2 with 10 reps each

Moseyed to playground; did 15 reps of Erkins and Derkins

Return to Start Ex

Enough time to stretch

3 PAX participated:  Grimace, Speedy, and Tree Hugger