6 over par…FOREties. See what I did there.

THE SCENE: Humid, damp, balmy but delightful
F3 WELCOME & DISCLAIMER: done & done. don’t be an idiot.

  • SSH x 20
  • Imperial Walkers x 10
  • Hillbillies x 10
  • Daisy Pickers x 10
  • Static leg stretches and groin stretch
  • Little Mosey to the 5th hole on the Overton Park Golf Course

The score for par on the 9 holes at the Overton park golf course is 34 and our workout today was geared around 40’s (the more intense relative of 11’s) which prompted the naming of “6 over par” to today’s workout.

On the tee box at hole no. 5, we started our 40s with burpees and then ran the length of the hole to the green where we did merkins.  This was our routine:

  • 30 Burpees, run to the green, 10 Merkins, run back to tee box, 10 count, “Recovery MARY” of 15 LBCs
  • 25 Burpees, running backwards to green, 15 Merkins, run to tee box – 10 count, Recovery MARY of 10 Big Boy Situps
  • 20 Burpees, run to green, 20 Merkins, run to tee box, 10 count, Recovery MARY with 15 Freddie Mercuries
  • 15 Burpees, run backwards to green, 25 Merkins, run to tee box, 10 count, Recovery MARY with Iron Cross x 1 minute
  • 10 Burpees, run to green, 30 Merkins, run to tee box til all in with a Mosey back to Shovel Flag.

No additional MARY at the end of the workout.
15 PAX (1 FNG – Beesley)
I was challenged by a good word from a visiting pastor yesterday during worship.  He reviewed the proverb/saying…”If you give a man a fish…you feed him for a day.  If you teach a man to fish, you feed him for a lifetime.”  He then added another line that I had never heard, “If you train a man to fish…..” No one knew the answer at this point.  He paused and said….”You feed his entire village.”  He then challenged us to learn how to share our faith and what we believe and be ready and equipped to engage those searching for Jesus in a way that we not only feed them, but are able to train them to feed others.  Challenge for the PAX today was for each of us to examine our own walks in faith and decide where we were in this paradigm.  Feeding, Teaching or Training.

Idea for this workout came from a discussion with Shoestring at the Mothership this past Saturday about why we people just don’t do burpees in workouts anymore.  That we have begun to over-complicate the workouts.  I thought…yeah, he might have a point.  Thus, this workout idea was conceived.

Great energy from the group through noticeable groans of discomfort and pain with several PAX endorsing each exercise with “great idea” or “of course” or “recovery?!”  Each PAX pushed himself and each other which is always encouraging to see and be apart of.  PAX encouraged our FNG as well which was great to see.  Toms successfully completed the fastest 10 count that I have heard in an F3 workout.  Also, Toms saved yours truly from swallowing a spider during Ruckership with some clutch spiderweb vision with his headlamp.  Abounding T-Claps to Toms for that one.

Prayers requests:  Four Eyes upcoming inspection and praise for his pending contract on their home they are trying to sell.  Prayers for Smalls with a welcome to Memphis.  He starts his new job in Memphis today.  He also has a friend Jake who is battling with his second bought of leukemia in Seatle.  Prayers for Father Abraham’s wife recovering from surgery.  Prayers for Teacher’s Pet as he is leading a group of traveling Chinese students.  Prayers that those that don’t know the Lord will come to know him better during these 2 weeks.

Monkeys on an Escalator

THE SCENE: About 75 degrees, clear with a beautiful sunrise in sight


Baby Arm Circles IC X 15 (forward and reverse)

Daisy Picker IC x 15

Mummy Kicks IC x 20

Finkle Swing

Mosey to bike gate and back to shovel flag


Four Corner Escalator

Combination of Four Corners and an Escalator.  Split into four groups. Four exercises . 10 big boy sit-ups,  run to the next corner on the longer stretches and crab walk to the next corner on the shorter stretches. On the next corner, we escalate  – 10 big boy sit-ups + 20 Bobby Hurleys . Move to next corner  10 big boy sits-ups + 20 Bobby Hurleys.  Move to next corner 10 big boy sit-ups + 20 Bobby Hurleys + 30 Merkins. Move to next corner 10 big boy sit-ups + 20 Bobby Hurleys + 30 Merkins + 40 Squats.  Now it’s time to back down the escalator 40 Squats + 30 Merkins + 20 Bobby Hurleys + 10 big boy sit-ups. The next corner 30 Merkins + 20 Bobby Hurleys + 10 big boy sit-ups, and so on until we get all the way back down to just 10 big boy sit-ups

Howling Monkeys

In a circle, everyone grabs their ankles in Monkey Humper fashion. The first person does ten monkey humpers followed by the next person and so on as in other “ring of fire” exercises, without letting go of the ankles.

Playground Track Mosey + Dips and Incline Merkins

Mosey around playground track with two stops at the long stone picnic tables

Stop 1:

2 sets –

15 x Dips

15 x Incline Merkins

Stop 2:

1 set –

15 X Dips

15 x Incline Merkins

Ran out of time for Mary

14 Pax – 1 FNG (Carmen Sandiego)

 “I am the vine; you are the branches. Whoever abides in me and I in him, he it is that bears much fruit, for apart from me you can do nothing.” John 15:5

It’s easy for us to go on auto-pilot with our jobs, our responsibilities, our marriages, kids, etc.  Take to time to abide in the vine, the loving nurturing presence of God. By yourself, in a crowded room, with friends and family, we are always connected to the Vine. He is always there to help us and give us life if we abide in Him.


Four Eyes asked for devotional ideas and 3rd ideas for serving, etc.

In the forest, the quiet forest, a damp beat-down delight

Swamp-like conditions in the deepest reaches of the Old Forest, without a single zephyr beside the life-giving attitude of seven team-oriented PAX.


SSH IC x 20
IW IC x 20
Daisy Pickers IC x 15

PAX moseyed to a remote and airless corner of the Copperheads’ domain where eight stations were marked in chalk, to be completed in descending reps: 10, 9, 8, 7, 6, 5… Shoutout to Four Eyes and Shoestring for pushing themselves halfway through Rep 5 before the return mosey:

  • Burpees
  • Lunges
  • Merkins
  • Big-boy Sit-ups
  • Overhead Claps
  • Mountain Climbers
  • Jump Squats
  • Carolina Dry Docks

Four Eyes’ choice: Annie IC x 12.5
Handsy’s choice: Like a SSH, but on your six IC x 10

7 PAX: MIB, Browns, Four Eyes, Shoestring, Bottomless, Handsy, Ergo

In Luke 18:15-17, the disciples attempt to insulate Jesus from the little children, whom they deemed unworthy of Jesus’ time. Let’s do the opposite; instead of filtering out our worries and needs that are “not worth God’s time,” let’s take everything to our Father today in a continuous conversation.

In a post-workout experiment, several PAX wrung out such a volume of sweat that, if properly harnessed, it could have satisfied Teacher’s Pet’s thirsty petunias, which YHC has been tasked with watering this week.


Q School at Ye Old Forest

THE SCENE: Humid 79 degrees

F3 WELCOME & DISCLAIMER: Done!  We spoke about the disclaimer for a moment before jumping into the Warm-O-Rama, after all its Q SCHOOL!

SSH IC x20
IW IC x20
Imperial Squat Walkers IC x20
Little Man in the Woods IC x10
SSH IC x10 and another x10 silently
Penalty Burpees OYO x10
Mosey to the Levitt Shell (stopped to do Merkins x10 and Mountain Climbers x20)

10 Merkins, BBS & Squats. Run backwards to the top of Levitt Shell Amphitheater and run back down.  Increase all exercises by 5 reps each trip back down.  AMRAP for 20 mins.

Mosey back to startex.  (Stopped to do SSH x20 and Freddy Mercury x20)

American Hammers IC x20

14 Pax.  2 FNG’s.  Welcome Cowpoke and Peffercorn

We are all working to improve our physical fitness.  When I started F3, YHC splashed merlot 16 minutes into the workout.  YHC has worked hard to improve myself physically.  Lets also not forget or neglect our spiritual fitness.  If you are, you will feel it.  As HIM, we are obligated to be well rounded in every area of life.  Do not neglect your spiritual fitness or meeting with other men to grow yourself in your faith.

The pax pushed themselves on the moseys.  I know running is not everyones favorite but watching men put in work gets YHC fired up!!  Rabbit also had his first experience with the Levitt Shell.  Hope she wasn’t too mean.

forgot… oops.

Four corners with a werkin ring o’fire


  • SSH x 20
  • Imperial Walkers x 15
  • LBAC (little baby arm circles) x 10 forward; reverse
  • Windmill x 15
  • Quick mosey around East parkway playground back to shovel flag

We had 5 PAX and we did a variation of four corners (and added the shovel flag in the center as a 5th point).  Each exercise was done AMRAP for 2 minutes until Q would call to rotate.  When we rotated, the PAX on the short sides of the 4 corners would Bear Crawl to the next exercise while the PAX with the longer distances would run backwards.

  • Corner 1: Merkins
  • Corner 2: CMU curls
  • Corner 3: LBC’s
  • Corner 4: Squats
  • Shovel Flag: Carolina Dry Docks

We did 2 rotations of this exercise and gathered all-in at the shovel flag.  We then moseyed around the playground/walking trail.  We stopped at a picnic table and did AMRAP dips for 1-2 minutes and then did big boy situps x 10.  At all in, we continued moseying and stopped at another picnic table and did incline merkins AMRAP for 1-2 minutes and then another 10 big boy situps.  At all in, we finished the lap around the walking trail and ran 1 more lap before all-in at the shovel flag.

To close the workout, we did a Ring of Fire with Werkins first x 2 rotations then Diamond Merkins x 2 rotations.

  • Flutter kicks x 20
  • Freddie Mercury x 20
  • American Hammer x 15
  • Leg lift with hold at 6 inches for 30 seconds

5 PAX (no FNGS): Ergo, Dewey, Browns, MIB, Bottomless (Q)
Challenged the PAX with a thought related to the presence of God in our lives.  The fact that he is ever present and what that looks like in our relationships, in our thoughts, our words, our actions.  The fact that God, himself, is present with you during those moments.  Wanted to challenge the PAX to consider that not as a scary proposition but as a challenge and a hopeful reminder that he is there and that he cares for each HIM.

Prayers: Prayers for Dewey’s brother, Mike, who is experiencing a lot of the symptoms of the Sad Clown.  Prayers that Dewey can be what his brother needs and yet challenge him to be more than what he is settling to be right now.  Prayers for an interrupter to push him towards something more.
This was the first time that I’ve Q’d with a smaller group.  In a lot of ways, I really enjoyed the smaller numbers because it was easier to encourage and get to know the HIM that were there.  It is a challenge to make sure that each HIM is being pushed in an AMRAP routine because it is really a self-determined intensity level.  All in all, we were all better for being there.

More than I can bear!

THE SCENE:  Approximately 78 degrees with light intermittent showers

SSH IC x 20

Imperial Walkers IC x 15

Daisy Pickers IC x 15

Baby Arm Circles IC x 10 (Both directions

Finkle Swings

Mosey around playground track


11s with Bear Crawl/Crawl Bear –

  • Bear crawl across parking lot and perform 10 jump squats
  • Crawl bear back across parking lot, place feet on curb and perform 1 derkin
  • Continue with standard 11s routine (9 jump squats, 2 derkins; 8 jump squats, 3 derkin, etc.) until all PAX get to 1 jump squat and 10 derkins.

– Bonus mosey around playground track

Circle Burp – 

All PAX stand in circle and do high knees. Going counterclockwise each PAX says “down” when he is ready and all PAX drop and do one burpee. We did this all the through twice adding a second pushup to each burpee in the second round.


LBFCs – Little Baby Flutter Crunches (combo of flutter kick and LBCs) IC x 15

Manatee – Superman position, twist back to hold right leg with left arm hold for 30 secs. Twist back to hold left leg with right arm, hold for 30 secs. Recover.

American Hammer IC x 31


11 PAX – Dewey (QIC), MIB, Sir Mix-A-Lot, Crayfish, Bottomless, Teacher’s Pet, Ergo, Pirtle; 2 FNGs – Bye Bye Birdie and One and Done;  1 Willy Loman – Cyclops (from The Fort, SC)


YHQ talked about the importance of honesty. We all need someone we can trust to talk about our struggles. We can go through the motions of accountability without really being honest with ourselves and others. We’ve all got to remember that we’re all human and have faults, and there are those who love us unconditionally (like God loves us) who will accept us no matter what we have to share with them.  Be honest. Don’t hide, it’s not worth it.

Pirtle referred to this as the “I Will Destroy Your Shoulders’ Q”, but personally I’m feeling it more in my legs! Jump squats and bear crawls are a painful combination. Thanks to everyone who came today!

Four Eyes speaking at Second Pres. tomorrow – see Slack for more details

Exercise in the Morning

THE SCENE: Warm but a hint of less humidity

Stretching, SSH, probably something else
DORA! One partner ran, slid, backpeddled, carioca’d, bear crawled and crawl beared while the other did:

  • 100 roll over merkins
  • 200 BBSUs
  • 300 calf raises

We followed that with some sprints

Users Choice. I don’t remember much.
Stop for the one.


Four Eyes is speaking Thursday morning at 2 Pres.

The hardest thing you did at OF before 6:30 today


10 penalty burpees for the AOQ forgetting the flag.

stretching, SSH, baby arm circles
We did a circuit:

  • Station one: CMU squats and overhead press times 25
  • Station B: high knee burpees.
  • Station 4: plank walk around an island
  • Run to and from the Bike Gate
  • Continue circuit
  • At 6, we paired off for Burdened Bear Crawls. One partner does a bear crawl while the other partner pushes against their shoulders for resistance.

100’s, alternating straight leg crunches, multiple mountain climber variations
14 Pax with 2 FNGs (Take Two and Nacho Grande)
Encouragement to look at own beliefs, ideals and values and see where we might be wrong.


Pinch hit Q – rugby field style

Bruce was supposed to be on Q but is out of town, and Four Eyes was gone as well, so I got to pinch hit today.

THE SCENE:   Beautiful day for a beatdown, but humid as all get out, felt like 80,  nice breeze though
F3 WELCOME & DISCLAIMER:  Was disclaimed.

SSH IC x 20, Imperial Walkers IC x 20, Windmills IC x 20, Daisy Pickers IC x 15, stretch what ails-ya


Workout was performed as a team today.

First task, moving the big tractor tire to the corner of the field…teamwork was displayed.

Double Quarter Pounder:

  • Sprint to the 25 yards and do 25 merkins, run backwards to goal line.
  • Sprint to the 50 yards and do 50 squats, run backwards to goal line.
  • Sprint to the 75 yards and do 75 Mountain Climbers, run backwards to goal line.
  • Sprint to the 100 yards and do 100 Side-Straddle Hops, run backwards to goal line.
  • RINSE AND REPEAT – Except for the 100 yard sprints, every cone you cross = 2 burpees

4 Corners: Time was running short, so only got one round in.  Split PAX into 4 groups.

  • Sprint to first corner on the football field to perform 15 Derkins on the big ole tractor tire.
  • Sprint to second corner to perform 10 lunges per leg.
  • Sprint to third corner to perform 15 Irkins on the platform.
  • Sprint to fourth corner to perform 10 lunges per leg.

PAX then helpfully moved tire back to starting position.  Not as much teamwork with this movement.

MARY: Upon mosey-ing back to startex, found that the shovel flag had fallen out of the concrete dirt where it was placed, so all PAX paid the penalty burpees

BBSU x 20 IC, LBC x 20 IC, Hello dollys x 20 IC, Jane fonda x 15 per leg IC

11 PAX – 1 FNG:  Soybean, Mamas boy, Streaker (FNG), Goldilocks, Scout team, Sir Mix-a-lot, Father Abraham, Dewey, Teacher’s Pet, Bottomless, moth balls

YHC was been learning about great men of olde,  either from bible (for teaching kids sunday school this past year), David vs, Saul, or Samson, or from history, Alexander Hamilton (been trudging through the Ron Chernow biography for over a year…still not done), or Lincoln, or MLK.  YHC then came across a devotional thought from a pastor in Florida on that greatest time waster since facebook instagram that really made me think of F3.  All of these men, no matter how powerful or wise, all had something in their lives that led to a fall, whether it was bad decision making, lack of wisdom, weakness, or just overwhelming circumstances.  What differentiated the successful men from those who were doomed, wasn’t the mistake, per se, but that those who were successful had surrounded themselves with people who loved them, supported them, and as the pastor put it, “kept them from falling too hard or too far”   David’s heart was given to the Lord and he had the prophet Nathan to keep him accountable.  Saul was too prideful and was seeking power all on his own.  Hamilton had his wife and family to fall back on (despite several years of infidelity, they never left him).  MLK had his family, and a core group of men who helped lead in non-violence marching beside him, especially when times got really tough for him.

It made me think that F3 has led me to this group of men who help to sharpen me #ISI, to encourage me, and to be there when I make mistakes.  I pray that we will always be a  group of men that will not let another brother fall too hard or too far.

Friday, June 16th, 9pm midtown RUCK.

Monday Morning Cardio Recovery in the OF

THE SCENE: Much more humid than Canada (just got back from Toronto yesterday evening); but the air was purer for sure
F3 WELCOME & DISCLAIMER: completed.  welcomed 1 FNG


  • SSH x 20
  • Arm circles x 20 (10 forward, 10 reverse)
  • Windmills x 20
  • Daisy Pickers x 20
  • Merkins x 10

After warm-o-rama, we moseyed briefly over to the East Pavilion playground area on East Parkway.  The goal of today’s workout was recovery.  Each move was done AMRAP at 30 second intervals:

  • Jane Fonda – LEFT
  • Abductor leg lift – LEFT
  • Horse step – LEFT
  • Forearm side plank – LEFT (repeat on RIGHT side)
  • 20 Merkins

Next circuit:

  • Glute lift – LEFT
  • Scorpion – LEFT
  • Shoulder stretch with Child’s pose – LEFT
  • Hamstring/Hip flexor combo stretch – LEFT
  • Step through groiner – LEFT
  • Pigeon – LEFT
  • Runner’s stretch push ups – LEFT (repeat on RIGHT side)

Next circuit:

  • “Polka” stretch
  • Hip circles
  • “Polka” stretch with step back lung (RIGHT then LEFT)
  • Double knee pulls
  • Front to back lunges (RIGHT then LEFT)
  • Double quad stretch
  • Glide lunge
  • Tin Man Zombie

Next circuit (on our six):

  • Glute rocker (RIGHT then LEFT)
  • Double knee pull (on ground with head raised for abdominal work)
  • Double pigeon pull (head raised for ab work)
  • Spinal twist
  • Scissor stretch (head raised for ab work)
  • Slow Freddie Mercury with a leg raise stretch (“Farrthing stretch”)
  • Banana on RIGHT side
  • Superman
  • Banana on LEFT side
    7 PAX (1 FNG) – Moth Balls, Sir-Mix-A-Lot, Ergo, Goldilocks, Blart, Bottomless (AOQ), Scout Team (FNG)
    Inspiration for today’s workout came from my recent trip out of town.  Spent 4-5 days away from my normal routine with my wife (sans children) and really appreciated the opportunity for recovery.  Often, we busy ourselves with daily routine, obligations, etc. and neglect the need for rest and recovery.  Felt like demonstrating its importance with our physical bodies was a good start, but also challenging the PAX to seek opportunities to recover and care for our spiritual and emotional needs as well.  This is where longevity and true quality of life occurs.

Prayers: Ergo returning to work after being on 2 week vacation; Moth Balls selling his home and the stresses associated with that.
Appreciated the PAX encouragement today in doing something different than the normal.  Each time that I am given an opportunity to Q I want to provide something new or different that both challenges the PAX to get better but also gives them a new perspective.  I hope that was accomplished today.
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