Doracides and the Snake Tube

THE SCENE: Hot and humid

SSH IC x 25

Abe Vigoda IC x 10

Imperial Walker IC x 15

SSH IC x 25

Mosey to large parking lot by the football field with 3 coupons (60lb Sandbag, 45lb Iron Tube, 30lb Iron Tube). PAX were tasked with figuring out how to get them there and to stay together.

Doracides: Partner up for cumulative 100 Merkins, 200 Big Boy Situps, 300 Squats while alternating partner sprints 25 yds – 1 Burpee – sprint back, 50 yds – 2 Burpees – sprint back, 75 yds – 3 Burpees – sprint back. Switch after 1 partner completes the entire series of sprints/burpees.

Indian Runs (2 teams) around the parking lot carrying heavy weight

Mosey to Shovel Flag

Parking lot races

LBCs IC x 25

Merkins IC x 15

SSH for remainder of time
19 PAX (Pronto Pup, Halpert, Carter, Finkle, Nature Boy, Pebbles, Meter Maid, Boudreaux, LinkedIn, Peeping Tom, Dial Up, Money Bags, Quachita, Coach K, Take Cover, Roots, C-Lo, Slicnut, Pops
Emotions got a hold of me today talking about the passing of Backseat’s father as it drums up memories of personal loss. Appreciate the people in your life because they could be gone in an instant.
I appreciate every one of y’all. Thanks for being there this morning.
Backseat’s Levee Q on Wednesday 8/21 is one not to miss


THE SCENE: The Levee.  Not overly humid but sufficient

QIC: Snowman



  • Slow Daisy Pickers x 20 (IC)
  • Imperial Squat Walkers x 20 (IC)
  • Mosey to the ballfield w/CMU or Ruck


Heavy BOMBS Work

All exercises and running are done with your CMU or your ruck.  Each partner completes 3 rounds of the assigned exercise/running before moving on to the next exercise.  Amount of reps are of no concern so no point in rushing through the reps to hit a number.  Only goal is to never stop or pause the exercise until your partner returns from the run.

  • Blockees/Soul Crushers if using ruck
  • Overhead Presses
  • Merkins with CMU/Ruck pull throughs
  • Big Boy Flutter Kicks – Flutters w/CMU or ruck held over head
  • Squats

Colt 45: 15 bicep curl reps go from the bottom of the movement up to the halfway point. 15 reps go from the halfway point up to the top of the bicep curl. 15 reps start at the bottom of the movement and complete a full range of movement all the way up.

Rinse/Repeat BOMBS work. 

Most were on the last set of squats when we had to head back to the flag.

24 PAX (0 FNGs)
YHC is doing the GoRuck Vietnam Tough in a few weeks.  The Cadre want us to bring something Vietnam War related (from someone in your family or someone you know) to the event.  I have no family that were in the war, but my dad’s best friend from high school/college was.  The below is an excerpt from one of the letters he wrote my dad while in the war that I plan to share at the event and wanted to share with the PAX.  The last few lines are a good reminder of why we should strive to be good Americans worthy of our military’s sacrifices.

Marine 2nd Lt. Roger Getty/1965

“For the last week we have been waiting for an attack, and last night it came in full force.  We got hit by about 20 mortars and rockets, and some even hit our ammo dumps, which really hurt the battery. A mortar landed about 30 feet from me and I was lucky enough to have my head down, but the sergeant next to me didn’t, and he lost half of it killing him of course. I had 5 men seriously hurt and four killed. I helped carry the killed and wounded away, and I hope I don’t have to do that again. It was an experience you can never explain in a million words.

On a positive note, I was so strengthened last night to see that the men here will not hesitate to risk their own lives to save a buddy’s. It really makes you have faith in people again.  God bless to you Jim, and God bless America.” 

Awesome group of men this AM put in good work.  The second round of BOMBS was tough!  The Old Forest men made that long drive out and captured the Ghost Flag.  Good to see those guys we rarely get to post with.

Prayers were lifted for Rabbit and his wife as they are in labor with #8!
F3 Memphis 2 year anniversary tomorrow.  Be there!

Bombs 365

THE SCENE:    Mid August in Germantown- everyone knows the scene was muggy
F3 WELCOME & DISCLAIMER:  push yourself – don’t wreck yourself

Mosey to top of the hill behind baseball field

15 ssh

10 daisy pickers

365 bombs

Partner up

P1- start working towards 365 high->low plank (aka Colombian neck tie – the burpee)

P2- run down and back up the grass field

Change partners

P1- start working towards 365 BBSU

P2- down and back up hill

3 min of squats

3 strints up the hill

Mosey back to the lot for some more core work.

15x box cutters

15 Freddie Mercury’s

45 second Stargazer

Pops, Halpert, Wachita, MeterMaid, Boudreaux, Slater, Sideline, Linkden,  Lochte, John Padbury, Spirit Stick, Peeping Tom, Pablo, Double Vision, Pronto Pup,  U-Rock,  Sparky-Qic
This last year was full of surprises. The F3 community is so much more than I thought it was when I first started. I have benefited in many ways and made some great friends. Working hard with you fine men in the gloom has been priceless. I love you all and can’t wait to see what another year of F3 will bring.
I don’t think the guys enjoyed this one too much but the majority of them put their head down and got it done. Nice work fellas!
Prayers for Backseat’s family and for Mr. Blanks and his growing family.

I still can’t tag guys in the backblast. Sorry

When the Levee Blocks

THE SCENE: I step out of my car to the sound of “Welcome to the Jungle” take a deep breath in and immediately start drowning. Mid 80s temp, mid 800s humidity.

F3 WELCOME & DISCLAIMER:  Welcomed and disclaimed.


  • Side Straddle Hops – 20IC
  • Arm Circles – 10 little forward/big forward/little reverse/big reverse all IC of course
  • Imperial Walkers – 10IC
  • Hillbillies – 10IC
  • Daisy Pickers – 10IC

Partner up, grab a CMU, and walk it about 15 yards away. One partner does the 100/150/200 with a CMU while the other bearcrawls to the CMU, does other part, then bear crawls back with the block (crawl/thing/crawl). Then switch.

  • Round 1:
    • 100 curls
    • 150 Squats
    • 200 Mountain Climbers (2 is 1)
    • crawl/5 blockies/crawl (burpee with a block)
  • Round 2:
    • 100 Warrior I Lunges (50R/50L)
    • 150 Gas Pumpers with block over chest
    • 200 Tricep dips
    • Walk with block/5 Around the World/Walk  with block   (Shallow squat, Make a Large “O” with the block in front of you.)

There was a round 3 that we didnt get to. Also, bear crawls got replaced by walking with the block. Those bear crawls followed by burpees were brutal and were slowing our pace too much.


  • (1)Plank, (2) side plank touch sky, (3)reach under touch your obliques, (4) Plank.  4 count 10IC each side
  • Oblique Crunches 10R/10L OYO
  • Superman Banana Roll 20IC (Superman, 4 count roll to banana, 4 count hold, 4 count roll to superman, rinse and repeat)
  • Miracle Ear Crunches 20 IC (Legs 45° in air. Crunch to knees, crunch to calfs, crunch to ankles, rest. Its a 4 count move of death.)

19 – Miracle Ear- QIC, Double Vision, Coach Pitch, Halpert, FNG – Finkle , Boudreaux, Coach K, Slater, Sully, LinkedIn, C-Lo, La-Z-Boy, Spirit Stick, Lochte, Roots, Pablo, Pronto Pup, Fanboi, Pebbles

Find a guy you can be close to and lean on him for support. If you have someone like that, keep them close. If you dont, find one and keep them close.

Bear Crawls are nasty and they tired us out quicker than expected. Also the Levee is not as far as anticipated. Im pretty sure with all the dew, these CMUs gained at least 5-10 pounds over the course of the workout.

17th is the 2 year anniversary workout!


THE SCENE: A balmy 76. 6 MPH winds out of the south

Mosey lap around the parking lot

1v1 competition. Player 1 draws exercise out of a hat. He has the choice of sprinting a lap around the parking lot or performing said exercise. Player 2 gets the short end of the stick and does whatever Player 1 doesn’t want to. Winner is determined by who finishes first. Winner picks the next two men up. Loser is just that, the loser.

A non-exhaustive list of exercises:
30 Burpees
20 Burpees
50 SSH
100 overhead press
25 lunges
25 jump squats
60 squats
Hold a legit Al Gore
40 Merkins
30 Pattycake Merkins
10 Captain Thor

Dealer’s Choice
20 Hello Dolly IC
20 Flutterkicks
20 Freddie Mercury
10 Jane Fonda 

Life ain’t fair. Sometimes you win when you didn’t put in the work. Sometimes you lose when you did. Get over it. 
Fun workout format. It needs a few tweaks, but it will be back new and improved at an AO near you. 

The ghost flag was stolen (illegally) which seems about right. 

YHC takes a lot of pride in winning sprints. Orange Julius absolutely smoked me today. It wasn’t even close. It’s amazing how quickly the mind goes to making excuses when we’re losing. No excuses, do better! Glad to have brothers pushing. 
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Leaving it All At The Levee (8/2/2019)

THE SCENE: You could cut the humidity with a knife. As we approached 5:30, “Back in Black” by AC/DC started blasting over the bluetooth speaker. Great morning to Accelerate

Done and Done


  • SSH x 50
  • Imperial Walkers x 20
  • Slow Daily Pickers x 15
  • Deep Lunge Stretch Right Leg – 10 Sec
  • Deep Lunge Stretch Left Leg – 10 Sec

Mosey single file to skatepark (Thunderstruck by AC/DC)

Bear crawl two laps around the skatepark’s bowl-of-gloooom. We then started by partnering off and performed 3 Sets of 25 Merkins / Squats. Pax Number 1 performs one exercise and the other performs the other…..swap and repeat for 3 rounds.

Mosey to the parking lot and stopping to do 30 SSH along the way

Flower by Mobey – Musical Mayhem……..Jump squats on “Bring Sally Up”

Mosey to Tennis Courts and stopping to do 30 SSH along the way

Dora (Gimme all Your Lovin by ZZ top)

  • 75 Mountain Climbers (2=1) while one pax bear crawls to net and runs back
  • 50 BBP while one pax crabwalks to net and runs back
  • 50 Merkins while one pax bearcrawls to net and runs back

Mosey to the first lamp post outside of tennis courts, we started off with sprint between every other light lightpole. Mosey between the alternating lightpoles (4 total sprints) – (The Final Countdown by Europe)

  • Route 66 – Bobby Hurleys
  • Route 66 back – Dips

Finally, we dug deep and performed a Merlot-o-rama, Splash Town Sprint –  150 yards back to flag to finish

None – Everyone Burned 1000+ calories and earned the weekend

20 PAX – No FNGs
Focused on being present and mindful of living in the moment. Dont worry about the past or daydream about the future. Be present with your job, family, friends and even posting. There is no such thing as multitasking……..more was said but you get the gist of it

LAVAJAVA was rocking and everyone was in good spirits.
KOTB Monday 8/5 at the Levee.

The Levee Rock Anthems – We gonna work!

THE SCENE: 72 sticky degrees

WARM-O-RAMA: SSH x25 IC, Daisy Pickers x10 IC, OYO 1 min


Seconds APP on Bose Speaker.  

PART 1 – Queue 80s Rock Anthems loudly.  Play.  Intervals of 40 sec on / 20 sec rest.  3 rounds of following exercises:

  • Shoulder Taps
  • Squats
  • Merkins
  • Big Boy Sit-Ups
  • Mountain Climbers

PART 2 – Queue 90s Rock Anthems loudly.  Play.  Intervals of 35 sec on / 20 sec rest.  3 rounds of following exercises:

  • Carolina Dry Docks
  • Jump Squats
  • Diamond Merkins
  • Flutter Kicks
  • Wide Grip Merkins
  • Pickle Pounders

MARY: Hold Plank 90 seconds.


13 PAX – Fishnet, Coach K, Pablo, La-Z-Boy, Peeping Tom, Cubbie, Pronto Pup, 1040, FanBoi, Boudreaux, LinkedIn, Blank Stare, Halpert QIC


  1. Time spent with family should come first
  2. Don’t be afraid to go out of your way to help others


Lot of new LEVEE PAX lately, keep em coming!  Honored to lead with these men.


KotB on 8/5 – Pronto Pup on the griddle, bring a few dollars

Ongoing – Bring your own cup for PLC 

Levee shirt preorder closes on 8/2 – get your order in!

“I’m gonna burn those cards.” -Flyer

THE SCENE: Comfortable temperature. Uncomfortable humidity. There was a layer of fog on the field, as we began our main workout, that slowly burned off.
F3 WELCOME & DISCLAIMER: Done. Twice, as our FNG showed up as I finished my first disclaiming.

52x SSH IC

10x tempo squat IC
Jack-Ace: 10x burpees

Even # Card: Partner Carry from foul line to CF fence (quickly changed to far side of infield dirt, because foul line to the fence is a long-ass way to carry another human), perform exercise, switch spots and partner carry back

Odd # Card: Sprint to opposite foul pole, perform exercise, sprint back to foul line

Black Cards: Squats 10x # shown on card (eg: 6 of spades = 60 squats, split between you and partner)

Red Cards: Jump Lunges (2=1) 10x # shown on card  (supposed to be merkins, but YHC has been dealing with wrist issues lately, so last second switch)

Totals: 50 burpees, 320 squats, 320 jump lunges (2=1), 5 partner carries, 6 sprints

T-Bombs 10x IC

Hello Dolly 11x IC (cut short by the 6:15 bell)
Lochte (QIC), Woody, Roots, Halpert, Double Vision, Spirit Stick, Flyer, Beetus, Boudreaux, Linked-In, FanBoi, Pablo, Fishnet, Rooter, Pronto Pup, Master Pee, Bobby Fischer (FNG)
Everyone stay safe. There’s a lot of crazies out there, that we have no control over. So control the things you can, and keep you and your family as safe as possible.
T-Claps to our FNG, who splashed and rallied to finish the workout. This was a tough workout, made tougher (or at least much more leg-centric) by me subbing in jump lunges for merkins at the last second. PAX modified, when necessary, but everyone kept moving the entire workout. Well done!

The exercises seemed to come in groups. First 5 or 6 cards were all partner carries, then none the rest of the time. There were no burpees, until 4 straight face cards were pulled, including the last two that were pulled at the same time by Roots, resulting in 20 burpees (This was the low point in group morale for the morning)
Iron Pax Challenge coming up in September. Directed anyone interested in more info and/or signing up to Slack channel.

Levee 7/17/2019


SSH 20 IC, Imperial Walkers 15 IC, Shoulder Press 10 IC, Tempo Merkins 5

Mosey around the parking area

3 Rounds with a CMU

  • 10 Burpee CMU Jump Over
  • 10 Goblet Squat with CMU
  • 10 CMU Curls
  • 10 American Hammer with CMU

2 Rounds

  • 10 Merkins
  • 10 Goiners
  • 10 Mountain Climbers
  • 10 Flutter Kicks

1 Round

  • Alternating Jump Lunges 10
  • Jump Squats 10
  • SSH 10
  • BBSU 10

Mosey to raised concrete ledge for Burpee Box Jumps 10

30 Calf raises

Mosey back to flag for more of round 3 and round 2

Flutter Kicks 15 IC, Hello Dolly 15 IC, Merkins 15
15 PAX, Steinbrenner, Stephen King, Snowman, Moneybags, Boudreaux, Halpert, Blue Screen, Pablo, Coach K, Master Pee, Bruce Wayne, C-Lo, Slicknut, Coach Pitch, Nature Boy
Don’t avoid being uncomfortable. Get comfortable with doing uncomfortable things. “Pay the man”
Good work and hard workout!
GoRuck is coming in August.

This is Sparta! VQ


Dark, Warm, and Moist.

Complaints are en route to the city of Germantown for underperforming street lights.


PAX were welcomed and disclaimed.


  • SSH x 20 IC
  • Daisy Pickers x 15 IC
  • Arm Circles Forward x 20 IC
  • Arm Circles Reverse x 20 IC
  • Brisk mosey around the parking lot

DORA 3-3-3-3: PAX picked their partners and were greeted with an eye popping 👀and jaw dropping amount of reps. One PAX ran to the end of the parking lot and back while the other pushed through the pain. Grumbles were mumbled by those repping it out while fist bumps and high fives were abundant for those on the run.

PAX: This is madness!

King Leonidas: Madness? This is Sparta!

  • Carolina Dry Docks x 300!
  • Squats x 300!
  • LBCs x 300!
  • Calf Raises x 300!

ELEVENS: 10-1, 9-2, 8-3, 7-4, 6-5, 5-6, 4-7, 3-8, 2-9, 1-10

  • 10 Merkins
  • Bear crawl across the street
  • 1 Mountain climber (2=1)
  • Bear crawl back
  • 9 Merkins
  • Bear crawl
  • 2 Mountain climbers
  • Bear crawl
  • etc…


  • Flutter Kicks x 15

14 PAX: Hello Kitty, Captain Obvious, Faceplant, Halpert, Steinbrenner, Blank Stare, Raven, Ballboy, Innuendo, Motel 6, Waldo, Linked In, Boudreaux, Landline (VQ)

“Be who you are and say what you feel, Because those who mind don’t matter, And those who matter don’t mind.”-Everyone’s favorite rhyming Doctor (Seuss, not Dre).

Encouraged everyone to be true to themselves and not let others dictate who they should be.  Don’t be embarrassed to share what you feel with those you care for and love and for everyone else, shake the haters off.

Enjoyed Q’ing my first workout. The timing was a little longer than I anticipated for DORA, so I just cut some extra running and some Mary exercises from the original plan. I’m sure no complaints there. Looking forward to my next Q. SYITG

My next Q (already scheduled) will be at Arcadia on 8/7.