Mini-Crucible Prep

THE SCENE: Chilly 42F


Given and disclaimed


  • SSH x 20 IC
  • Imperial walkers x 15 IC
  • Daisy Pickers x 15 IC
  • Slow Squats x 10 IC


Crunchy Mile-and-a-half

PAX ran 0.3 miles, then performed 50 LBCs, then ran 0.4 miles, then 50 LBCs, then ran 0.4 miles, then 50 LBCs, then PAX ran 0.4 miles, ending at the flags. 200 total LBCs.


PAX lined up and performed 1 squat, then ran to cones 30 yards away and performed 20 merkins.  PAX then ran back to start and performed 2 squats, then ran back to cones and performed 19 merkins.  Rinsed and repeated with declining number of merkins and increasing number of squats until 20 squats and 1 merkin were complete. 210 merkins and 210 squats completed.


  • Flutterkicks x 30 IC (mix of fast and slow)
  • Hollywood side crunch x 15 IC (each side)
  • Hello dolly x 30 IC (mix of fast and slow)
  • Dealer’s choice (Cheesesteak picked World War 1 situps and led us in an awkward count to 15)

14 PAX (0 FNGs); Bruce Wayne, Slicnut, Rabbit, Peeping Tom, Halpert, Woody, Nissan, Black Diamond, Dial-Up, Pops, Slots, Cheesesteak, Captain Obvious, and Watchita

Not planned. Spoke from the heart on taking time to reset. Even though we focus to #getright before we commit to BC and other activities, sometimes we must take the time to go back to the basics every once in awhile and reset.

We ran some and we worked some.


Saddle Soreness

THE SCENE: 43° mostly clear with semi-gloom. Where’s U-Rock? Came in super hot especially with all that PLC onboard.


Standard disclaimer given. U-Rock version when he came in hot:
This is free, and I’m ok at this, so don’t hurt yourself.

Arm circles x 20
Reverse arm circles x 20
Daisy Pickers x 20
Abe Bigodas x 20 IC
SSH x 10 IC while waiting for U-Rock to join us.
Mosey to stables.

Cora 1-2-3-4-5

Team up. While Team 1 is doing the 1-2-3-4-5, Team 2 Bear Crawls down one stables aisle and back up the other (called Omaha and switched to BC down aisle, run rest of way around. Still beastly enough).

Team 1 starts each below:
1. Burpees x 100
2. LBCs x 200
3. Merkins x 300 (made it to 200)
Left undone:
4. Bobby Hurleys x 400
5. SSH x 500

Mosey back almost to startex. Bear Crawl last 30 feet for good measure.

7 PAX: U-Rock (AOQ), Photoshop (QiC), Billy Blanks, Flipper, Interweb, Watchita, Barney


“Find Joy in the moment”
Have you ever met someone who is always waiting for life’s next milestone before he or she can be happy? Maybe you are one of those people. I’ve seen people who do this all the time. When in school, they can’t wait to graduate because then they’ll be happy. After graduation, they can’t wait to meet the right person and get married. After they get married, they begin focusing on moving up the ladder in their company. Then kids become the missing ingredient that they can’t be happy without…
Being content doesn’t mean we shouldn’t have dreams for the future. But as we plan, set goals, and work toward them, we need to live in the present with a sense of peace and gratitude.
Words have the power to end this cycle of discontentment. Using them to build an attitude of gratitude will draw you into a deeper appreciation of life’s day-to-day beauty. That attitude is what will keep you from looking back one day and wishing you could relive the last ten, twenty, or thirty years being more present. How can you get started? Make the decision to hold your tongue when you start to say things such as:
I can’t wait until Friday… If only my vacation would hurry up and get here… Is it five o’clock yet… When will I find my partner in life…
Instead of speaking want, develop a habit of focusing on what you are grateful for in the moment. Thank God for his goodness, for your health, for your family and friends, for the ability to work and create income. Thank him for giving you another day of life and a purpose to fulfill.
If you’ll simply start looking, you’ll find countless things to be thankful for. Think about those things. Talk about those things. Let your subconscious hear your grateful words so it can, in turn, foster more opportunities for gratefulness in your life.
As you begin working these practices into your day, you will start seeing all you have to be grateful for with fresh eyes. Your heart will begin to shift toward an appreciation for the good in your life, and your words will reflect that shift.
PRAYERS: Billy Blanks prepping for Nursing Finals and with passing score will be taking a job at LeBonheur.

How come nobody ever told me we had an open invite to the Pancake Breakfast at Pickering Center for Old Folk?


QSource Friday, 3/22

BOMB Mile at the Saddle

THE SCENE: High 30s. Low 40s.


11 Daisy Pickers IC (Counting is hard)
10 Windmills IC

Mosey to GHS Track

Lap 1
20 Burpees
Run 100 meters
20 Overhead claps
Run 100 meters
20 Merkins
Run 100 meters
20 Big Boy Sit-ups
Run 100 meters
Al Gore until all in

Lap 2
15 Reps of above

Lap 3
10 Reps of above

Lap 4
5 reps of above

Bleacher Run then Mosey back to Startex

2x 15 Dips IC on Concrete Circle

20 Flutter Kicks IC
20 Freddie Mercury IC
20 LBCs IC
20 American Hammers IC
2 Rounds Guantanamo
60 sec High Plank

8 Pax, 1 FNG Flipper

Resting in God’s love.
We are fully known by God. Whether you are in the peak or valley of life right now, God is there and loves you.

URock floated out an idea last night to prerun. Kudzu thought this meant URock talked to me and there wouldn’t be much running. Kudzu was wrong. Great work by everyone. T-Claps to Sparky’s M who EHed FNG Flipper after seeing him rucking around the neighborhood.


Mumblechatter?!? Ain’t no time for that.

THE SCENE: Levee; upper 30’s, dark and crisp



  • SSH x 55 IC


PART 1:Mosey to most proximate lit lightpole

  • Arrive at lit Light Pole 1 (LP1)=STARTEX
  • Perform OYO Body Bag Builders (BBB) (x10)
  • Run to LP2
  • Run backwards to LP1
  • Alternating Shoulders Taps (AST) until all in
  • PAX had the option: OYO Bear Crawl to LP2 or perform OYO Burpees (x10) then run to LP2
  • AST until all in
  • Rinse and Repeat to LP5
  • AST until all in
  • PAX performed OYO *new variation* of AST=ex: right hand taps left shoulder while  bent left knee moves vertical (imagine combining AST and Mtn Climber) then alternate hands/knees while keeping core stable; (x20/each shoulder/knee)
  • Resume Initial routine to LP6 and LP7=ENDEX
  • Recover

PART 2: Indian Run until Mary


  • Tempo Hello Dolly x20 IC
  • Flutter Kicks x 10 IC (toes pointed in)
  • Flutter Kicks x 10 IC (toes pointed out)

15;  Halpert, Dial-Up, Hello Kitty, Peeping Tom, Vector, Captain Obvious, Black Diamond, Snowman, Slicnut, Woody, Lochte, Rocket Launcher, Chastain, FNG: Snappa and O Positive (YHC).



We all have more in the reserve tank than we think. Pain hits around the 40% mark of our capacity and that is when we consider quitting.  Don’t quit, accelerate through the tape.  Run strong for those who matter to you.  Run to them. They are waiting for you to unleash your potential.  They deserve it.

Don’t disappoint them.

1 Peter 2:17


Pure and simple SMOKEFEST.  FNG held his own, modified as needed and finished strong.  Proud of my brothers from other mothers.

We got better together.

We finished stronger together.

F3 makes men better.  F3 makes better men.


Merkin Madness VQ

THE SCENE: 45ish degrees with a few sprinkles towards the end



Side straddle hops x 20

Windmills x 20

Daisy Pickers x 15

21’s ( Side straddle hop)

Imperial Walkers x 15

LBC’s x 15

Flutter kicks x 15


Mosey Over to one of the medians on the road entrance to high school parking lot, beside football stadium.

Began with a round of Wheel of Merkins (10 x, rotate , 5 x, rotate, 10 x, rotate , 5 x). Mosey to big parking lot. Primary workout was 11’s (Diamond merkins and burpees). Approximately 50- 60 yards in between. Followed up 11’s with Imperial Walkers x 15.

Mosey back to the AO parking lot.

Second round wheel of merkin ( 8 x, rotate, 5 x, rotate, 8 x, rotate, 5 x)

Big boy sit-ups 15 x

flutter kicks 15 x

hello dolly 15 x

american hammers 15 x

box cutters 10 x

Lbc’s 15 x

big boy sit-ups 15 x

american hammers 10 x

flutter kicks 10 x

lbc’s 15 x

Pickle pounders 10 x

40 second plank

11 PAX , no FNG
Make time for family

Stupid train messing up time trials

THE SCENE: A balmy 44 degrees

I did it

10 burpees for flag not being on premises at 5:30

Warm o rama
SSH x25 IC 4 ct
Merkins x10 IC 4 ct
SA cross jacks x 25 ic 4 ct for each arm
Squats tempo  x 12 IC 4ct
Stretch what ya need


Mosey to play ground
On the railroad ties—10 merkins, 10 dips. x 6
Mosey to tennis court
5 sprints fence to fence.
1 min-ssh, merkin,ssh, merkin (or burpees for those who think that)
1 min sl lunge and reach with hand (left hand, left leg)
10 burpees for the choo choo train
x 2
Monkey humpers x 1 min
Reverse crunches x 1 min
Suicide bombers x 1 min
6 (switch facing sides each rep) side shuffles One court then two courts
2 down and back sprints
Mosey back to start
Dwarf Jacks x 25

Insert PAX Count & FNG Name . 10 PAX (1 FNG: Chastain(t))
Read the lyrics to “Thou Oh Lord” which is derived from Psalm 3. We all get tired but know that if you are a Christian that the Lord is the lifter of your head. We must honor him and know that He will take care of us when adversity hits.

Pray for Blart’s Wife.

Great to have some banter during the workout. Thankful for you guys who have encouraged me and push me.
Keep posting. Crucible in March.

Merkin-Ish Mile

THE SCENE: Clear skies with a little chill in the air.

Mosey to GHS track.

15x ssh ic

5 arm circles ic – each direction
Attempted to finish the merkin-ish mile.

We got 3/4 of the mile completed before time was up.

Each loop around the track included:

  • 10/20/30 core work reps
  • 32x  curb merkins (aka curb humpers) 3 reps per curb–> move to the next curb for 3 more and so on.
  • 8 curbs total got humped real hard.
  • run the bleachers –up and down 6 times
  • back on the track to complete the lap
  • sprint the last 100 yards
  • R&R

6 PAX –Kudzu, Woody, Snowman, Blart, Watchita, Sparky-Q
Never underestimate the power of a simple smile, a kind word or the acknowledgement of another. Little gestures can move mountains.
Kudzu earned a new PR for miles run (2.31 miles)

Levee Q School

THE SCENE: A lovely 45 degrees

F3 WELCOME & DISCLAIMER: YHC gave instructions to the pax on the disclaimer and thought we would have to do it again for Meter Maid.  Meter Maid ran by the AO but didn’t stay since he is training for the Buffalo 50 Race thingy.


SSH IC x20 (YHC emphasized calling exercises, cadence and the importance of proper cadence)
IW IC x20
SSH IC x20
ISquatW IC x10
SSH IC x20(final 10 in silence)
Penalty Burpees x10 OYO

Mosey to the stop sign.  Hold plank. Talk some more about things.
Mountain Climbers IC x20
Shoulder Taps IC x20
Mosey back to startex

AMRAP: 10 minutes that turned into 13.
10 Burpees
10 Hand Release Merkins
10 BBS
10 Jump Squats
Run to the end of the parking lot and back.

American Hammers IC x30
LBCs IC x30
American Hammers IC x25
LBCs IC x30
American Hammers IC x20
Flutter Kicks x20
American Hammers IC x15
Hello Dolly IC x20
American Hammers IC x10
Gas Pumps IC x20
American Hammers IC x5
30 secs of Mountain Climbers

15 pax. Snowman with the Irish Goodbye.

Don’t suck!  Christians should be people that people admire and not avoid.  Unfortunately, thats not usually what most Christians are known to be.  Break the stereotype and dont be sucky people.

As always, YHC loves being on Q with the pax at the Levee.  It was also great to see Hacksaw!  Thanks to all the pax for being awesome students in Q School!

Crucible 3/30
BrewRuck901 4/27

A Run Down Memory Lane

THE SCENE: Clear and Cold (32 Degrees)
F3 WELCOME & DISCLAIMER: I am not a professional, nor a morning person.


  • 25 SSH
  • 20 Imperial Walkers
  • 15 Windmills
  • 15 Daisy Pickers
  • 20 Bat Claps

Mosey to starting line

Route 66

(Run to each light pole, approx. 25 yards apart, doing specified exercise at each light in ascending fashion, from 1 to 11)

  • Round 1: Bobby Hurley’s
  • Round 2: Merkins
  • Round 3: Mountain Climbers (2:1)
  • Round 4: Dips
  • Round 5: Big Boy Sit-ups
  • Round 6: Alternating Jump Lunges (2:1)
  • Round 7: Carolina Dry Docks

Mosey back to Start X.

20 Flutter Kicks

20 Peter Parkers

20 Hello Dolly

18 PAX (1 FNG: Tonight Show)

Before F3, I was a sad clown and enjoyed my fartsack too much. I was taking the path of least resistance.  I knew I needed something different, but didn’t have the willpower to make it happen.

Captain Obvious invited me, and while F3 has helped me get more in shape, it has given me something greater: DISCIPLINE.

Discipline to do the hard thing, to not be passive and let life happen around me.

And it has all happened because of the men in this circle, showing up, pushing me, helping me get better.

Bob Goff in Everybody Always says two things that reinforce this:

  1. Jesus never asked anybody to just agree with him.  He calls us to DO what he says.
  2. Stop waiting for a plan; the plan is to simply love people right around you, wherever you are.

So if you get an idea to serve your wife, to go to lunch with your kids, to encourage a friend that is down, to stop right then and pray for somebody that is hurting, that is never a bad idea.  No way Satan would ever put that thought in your mind. That is God.  That is his plan.  Just go do it, even if it is hard.


Pretty cool thing: our 1 FNG this morning (The Tonight Show) showed up by himself, not knowing anyone,  after reading about F3 in Men’s Health and finding the AQ nearest him.  That takes some guts.

Q School w/ Shoestring this Wednesday @ The Levee (5:30 AM).  Commit now to get better and learn the what/when/why when leading F3 workouts.  SYITG!

Finale, Beastweek at the Levee

THE SCENE: Rain with a side of whitetails

F3 WELCOME & DISCLAIMER:  Disclaimed, ‘Empire Stikes Back Style’: 

Feeling all right, sir?

Just like new, Dack. How about

Right now I feel like I could take
on the whole Empire myself.

(quietly, strapping
I know what you mean.

WARM-O-RAMA:   SSH x 3 IC (for all you traditionalists) 
THA-THANG:  Mosey to the softball fields where QIC had placed one orange cone, propping up an umbrella, and a bluetooth speaker.

Objective:  8 exercises, 100 reps each in 40 minutes

Execution: 1 minute time hacks to (perform two exercises, 10 reps each) rinse and repeat on the minute for 10 minutes.  Each round repeated with two new exercises for 10 minute sets.

Ist Round, 10 reps of Burpees and LBCs per minute for 10 minutes.

2nd Round, 10 reps of Squats and American Hammers (2=1) per minute for 10 minutes.

3rd Round, 10 reps of Merkins and Flutter Kicks (2=1) per minute for 10 minutes.

4rth Round, 10 reps of Jump Squats (2=1) and Mt. Climbers (2=1) per minute for 10 minutes.

Psychological 1st F:  Played non-stop Contemporary Christian Praise and Worship “rock” music (United, Kari Jobe . . . etc.) for the duration (minus the opening set of Ennio Morricone).

MARY:    One, all out sprint by pairs of PAX back to StartEX

16 PAX, 0 FNGs, 1 Willie Lohman; Orange Crush from Fort Mill, SC

Woody, Kudzu, Steinbrenner, Black Diamond, Slicnut, Moneybags, Cheesesteak, Peek-A-Boo, Tree Hugger, Watchita, Rabbit, Raven, Gus, Captain Obvious, Tomb Raider

CIRCLE OF TRUST/BOM:  The word is “Warfare”

Warfare is all around us whether you are of the atheist, Christian, or other persuasion.  Our wives, our children, our friends, and those we do not know are under attack by forces vying for our attention and the lies of our culture and society.  

Yes, this life has moments of joy, love, peace, and hope but we must not forget that the war rages on in us and around us.  We must not be lulled into a false sense of complacency but continuously press onto into the fray.  Combat the lies that tell you you can’t do that, that you are not loved, that you are a failure.  As you fight, teach others how to fight.  How?  Kind words, kind actions, and ‘simple’ gestures.  

As a follower of Jesus, I know that this war is won, death is conquered, but I also know that there will be battles lost, loved ones lost, casualties.  However, we press on with our eyes fixed on the things unseen.  This is our hope, that one died for all and paid the price that unites us again to our Maker.  

So fight on men and as you fight in this great war teach others how to also.

MOLES KIN:   Arriving to AO Levee at 0500 I was able to set up in the outfield of the softball field where I noticed a herd of at least 7 whitetails running back and forth by the center-field fence.  I didn’t think much of it until 0534 when myself and the PAX entered the outfield only to see this same herd again frantically scattering and jumping over the fence.  Two of the younger fawns just couldn’t make it and flopped around on the ground like fish after smacking off the chain links.  The PAX were relatively undeterred by the prospect of a sharp hooved Odocoileus virginianus running full tilt into our midst.  Either way the 100 burpees in 10 minutes quickly acted as a distracting agent.  

A fitting finale for the Levee’s Beastweek.  Mud, grass, worship music, possibly the first appearance of an umbrella at an F3 workout, Cheesesteak criticizing a playlist, deer bouncing off fences, rain, cold mud, and brother’s encouraging brother’s to push each other past our perceived limitations.  

It was a pleasure and an honor to mystery q Beastweek.  The PAX really welcomed me in though this was only my 2nd posting ever at the Levee.  

The creamery was everything and more than the hype that precedes it.  I was not expecting the sarcastic mumblechatter from the hostess of the establishment though I found it fitting.  We left that place like a highschool locker room after a December football playoff game.  

Prayers requested and given for Raven’s brother, Jonathan who is dealing with some serious health issues and for Gus’s brother Halfpipe who is being deployed for Iraq.  If not for Halfpipe those of us who participated in GR12 would still be lugging that log around in the gloom.  Belated prayers for Orange Crush’s son Gannon who is 14 months old and will be having open heart surgery in the near future.