A very humid 72 degrees at Ye Olde Forest.


Did it, including sharing the mission of F3


  • SSH (IC) – 20
  • Windmill (IC) – 10
  • Hillbillies – (IC) – 15
  • Daisy pickers (IC) – 15
  • Burpees – 5 OYO

They say imitation is the highest form of flattery, right? In that case, I hope Soulja Boy feels flattered. Because this beatdown is a mildly modified, totally plagiarized version of his Q at The Morg on 5/17. It was my first post at The Morg and the workout was a great blend of strength and endurance training and cardio and had good variety. I was smoked. So – I decided to bring it to the inner loop!

All PAX formed one big circle. Each had a small wooden plank in front of them with the name of an exercise written on it. Today, we had:

  • Merkins
  • Overhead arm clap
  • Squats (with CMU)
  • Carolina Dry docks
  • Trap raises (with CMU)
  • Reverse Lunges (with CMU)
  • Derkins (feet on 2 CMU’s)
  • Overhead shoulder press
  • Mountain Climbers
  • Incline Merkins (hands on 2 CMU’s)
  • Baby arm circles
  • Mummy Kicks
  • Run lap around parking lot (with CMU)

When I yelled start, PAX began doing the exercise listed on the piece of wood in front of them and the PAX with the CMU lap took off with his CMU to run a lap around the large island in the parking lot. Once the PAX running the parking lot lap returned to the circle, he yelled “next” and everyone shifted one place to the right in the circle and started the next exercise. This repeated until all 13 PAX made it all the way around the circle once.

After that we went on a little indian run around the track around the playground.

Then we returned to the circle and went through the circuit once more.

After that we still had a little time so we tried something I’m calling the Merkin Zipper: All PAX get down in high plank position in two lines facing each other and offset. Each PAX has about one person space between them in each line. And the other line facing them is spaced the same but shifted by one PAX space so that no one PAX is directly across from another.  So – basically looks like two lines of PAX in high plank almost shoulder to shoulder but every other PAX is facing the opposite direction. Make sense? The person at the end of the line does one Merkin, then high fives the person across from him then returns to high plank. That person then does one Merkin and high fives the person across from them and returns to high plank. This repeats all the way down the line and then comes back to the beginning. We did this twice with about a 10 count recovery in between.


For Mary we got in a circle and numbered off by 3’s. All 3 groups did their Mary at the same time all in cadence. 1’s started with CMU American Hammers, 2’s with Hello Dalai Lamas, 3’s with baby makers. We did in cadence to 10. Then rotated until all three groups did each exercise once.

After we finished, we still had a little time left so we ended with ABC’s IN CADENCE.


Ergo, Teacher’s Pet, Pirtle, Sleepy, Sir Mix-A-Lot, Blart, Hall Monitor, Pepé (FNG), Beauty Shop, Dewey, Goldilocks, Bottomless, Handsy (QIC)


During a recent workout I Q’d, I noticed that I spent more time than usual encouraging the other PAX – “keep moving, keep it up, let’s go, push yourself, push through the pain,” etc… I also noticed that I did not give up so easily on most of the exercises (this was actually a workout I led before and remember having to stop and not push through the pain as much).
Point – when we focus our energy on encouraging and building up other PAX, our attention is off of ourselves and on to someone else. That actually allows us to push ourselves harder. The workout seemed easier for me when I was NOT focusing on myself and how much I was hating the exercising, but when I WAS focusing on the PAX and building them up. Serving others and putting them first not only benefits them, but you also.



I really like the Merkin Zipper. It’s hard to describe in words, but it’s a great way to challenge the group for prolonged planking with some Merkins mixed in.

Convergence on Monday for Memorial Day. ALL AO’s will meet at The Barracks from 6-7am. More info will come via Slack in the coming days.

11’s, Iron Hulk, and CMU Mary

THE SCENE: Not thunderstorming...that's all that matters
F3 WELCOME & DISCLAIMER: Executed flawlessly
SSH IC x 21
Willie Mays Hayeses IC x 10
Lunge and Twist IC x 10
Daisy Picker IC x 10
Baby to Big Boy Arm Circles IC x 30 
11's--Pullups and CMU curls
Iron Hulk- 1:4 ratio of Merkins IC to Overhead Air Press IC
           We made it to 5:20 before YHC's shoulders died.
Con CMU's
CMU to shoestrings IC x 10
CMU American Hammers IC x 10
CMU Oblique Side Bend IC x 10 each side
Rinse and Repeat
9 PAX (0 FNG) including one not so Irish Goodbye: Buffet,
Pirtle, Teacher's Pet, Handsy, Bottomless, Sir Mix a lot,
Ergo, Mama's Boy, Bookworm
"Doubt is not the opposite of faith; it is one element of
faith." --Paul Tillich
YHC was proud of the PAX for cranking out so many pull-ups.
Who knew the air could get so heavy when doing overhead
Father Abraham is graduating from Warriors on Thursday! Woot
Woot! PAX are invited to come celebrate. The ceremony is at
7:30. Check Slack for the location.

Goldilocks VQ Old Forest

THE SCENE:  ~75 degrees, but felt like 100.
F3 WELCOME & DISCLAIMER: I am not a professional, you are participating at your own risk, you are responsible for your own wellbeing, you are here voluntarily and you’re not paying to be here (neither am I), and know your limits and modify as you deem necessary

SSH x 18, Imperial walkers x 12 while walking in a circle, Hillbilly’s x12 while walking in a circle, Daisy pickers x 10

Other than continuously saying “frog humps” instead of “frog jumps,” all went well.

  • group 1: 11’s: groiners on one end, frog jump to the other end, spider jumps, sprint to the other end
  • group 2: 100 pull ups, 200 merkins, 300 squats
  • ~0.5 mile mosey that included pauses for al gore & mountain climbers, and jogging backward

Popcorn! I started with American hammers, Shoe strings tortured us with the alphabet, meatball lead us through leg raises, and we finished off with freddy mercury’s with bottomless
14 PAX (No FNG) Bookworm, Four Eyes, Bottomless, Meatball, Pirtle, Father Abraham, Handsy, Mighty Joe Young, Sir Mix A Lot, Teacher’s Pet, Crayfish, Ergo, Shoe Strings
Probed PAX to consider what it takes to both start a fire and maintain a fire. Read Leviticus 6:12-13.  Talked about how we are like the priest in charge of adding to the fire daily.  Asked each one of us to consider:

  • What are we doing to add to or dwindle the fire daily?
  • WHO in your life is adding to or dwindling the fire?
  • What are the implications of a dwindling fire?

I’ve concluded that it’s pointless to wear a shirt.

Old Forest Mosey

THE SCENE: ~61* – toasty and WAY too bright for F3. 

To be totally honest, YHC arrived at the AO with a lot of anxiety. The last OF backblast I read was called “Dodging Snakes” or something, and people said they saw copperheads on the trail that I was planning to use. YHC doesn’t mess with snakes. The ruckers were unloading their burdens when I got out of my car. I tried desperately to get information out of them (trying to not sound desperate). They hadn’t seen any. Blart added, “But it was dark.” Thanks for that! So, I resolved to lead the PAX on a run, come what may. Truthfully, I didn’t know what I would do if I saw one. 

While I tried to conceal my genuine concern, Teacher’s Pet said there was someone sleeping in the pavilion, in case I was planning on using it (this is not uncommon in the Old Forest – using the pavilion or people sleeping in it). I wasn’t, so we commenced mumblechatter while we waited for the clock to strike 0530.

At 0528, Bottomless appeared out of nowhere and said he’d been asleep in the pavilion! I never got the whole story; he may have actually slept there all night. 

Also emerging from his car at 0528, to a chorus of ooh’s and ah’s – Sir Mix-a-Lot was on time!

PAX: Blart, Bottomless, Bookworm, Browns, Cargo, Chauffeur (FNG), Crayfish, Ergo, Father Abraham, Four Eyes, Goldilocks, Handsy, Meatball, MmmBop, Pirtle, Sir Mix-a-Lot, Teacher’s Pet, Soybean (QIC)

F3 WELCOME & DISCLAIMER: shouted over the PAX, who were barely listening

SSH x20; Windmill x10; Daisy Picker x15; IW x15; Hillbilly x15

The PAX grabbed Old Glory and we set off for the Shell. We stopped once for OHCs and a second time for Smurf Jacks. 

Once we reached the Shell, did 11s. Starting with 10 merkins at the bottom, then run backwards up the hill, do 1 smurf jack, and run back down. Then 9 merkins + 2 smurf jacks, all the way to 1 merkin + 10 smurf jacks. Four Eyes called our plank variants while we waited for everyone to finish. 

Blart grabbed the flag and we started on our journey back (the long way, obviously). We stopped for squats and planks on the way back. After our last stop, YHC told the PAX we were going back to the start point, and that when I yelled “jailbreak,” we’d all sprint. This seemed like a fun idea. Four Eyes and Crayfish took a secret high road and started running back at a runner’s pace. They were still within earshot, so I told them to call merkins IC when they got back (suckers!). Once the parking lot was in sight, I yelled, “Jailbreak.” But alas! We were still a good ways off! My legs were pumping, but it wasn’t long before the other runners started passing me. I thought I was going to splash from all the wind I was sucking. Everybody was getting after it. 

By the time I got to the lot and circled up, they were on the 5th 4-count merkin. We went up to 10 or 15 and I called it. Then we did some mountain climbers while we waited on the six. 

After a long run like that, and with a couple minutes left before Mary, we did the only natural thing left to do – sprints. “But you said ‘give it all you got’ a minute ago!” Yep. PAX lined up in the parking lot, sprinted ~40 yards, took a short breather, sprinted back. Finally, it was time for Mary. 

Flutter kicks w/hands in the air x10; Flutter kicks x15; WW1 Sit-ups x20; Hollywood Side Crunches x10 each side

18, including 1 FNG

YHC read from Proverbs 7 about the foolish youth who seemed to be out looking for trouble with the adultress. We’re prone to the same foolishness – visiting website we know will lead us down the wrong path or having increasingly intimate conversations with women who aren’t our SO’s. Affairs and pornography binges don’t happen in an instant. They’re the results of foolish choices we make. Stay alert, and lean on your brothers!

Prayers for Father Abraham (graduating Warrior Center), Goldilocks (nursing school tests), and everyone affected by C-130 crash in Savannah, GA. I’m definitely forgetting something else.

In the end, I think we got about 2.4 miles in, with no snakes. It was great seeing Cargo, and he was a champ carrying the flag for the first leg. Shout-out to Blart for taking the flag on the second leg. MmmBop had on a killer USA tank top, but looked sad all morning. Maybe it was all the running. Kotters to Ergo! 

Dodgin’ Copperheads in the Old Forest

THE SCENE:  Humid. Very Humid.

PAX: Teacher’s Pet, Big City, Meatball, Captain Obvious, Pirtle, Crayfish, Handsy, Mighty Joe Young, Goldilocks, Jasmine, Extended Stay, Mothball, Bottomless (VQIC)

F3 WELCOME & DISCLAIMER: did that (with some help from Pirtle, who did warn us all of recent copperhead sightings in Old Forest within the last few days.  Crayfish with validation and reminisced of past copperhead run ins)

Side Straddle Hops x 25,  Daisy Pickers x 15, moseyed through Old Forest (0.3 miles) and stopped  once with holding squat til all in, Mercans x 10, continued mosey through Old Forest dodging copperheads (as warned by Pirtle) (0.2 miles) to the Greensward at Overton Park.

Partnered up in 5 groups of 2 PAX with 1 group of 3 PAX.

Description of “Triangle”: Each PAX would start at one point of the triangle and hop on 1 leg to one point; PAX would then lunge to the next point of the triangle; PAX would then hop on the alternate leg to complete the triangle.

While 1 PAX did the Triangle, his partner would be trying reach the goal of 500 total reps of the following exercises: Squats x 2 sets, Burpos x 2 sets, Lt. Dan(s) x 2 sets, Mt. Climbers x 2 sets (late add on of Ballerinas).  After both PAX completed the triangle, they would start the next exercise until each PAX had done all 5 exercises.  Most PAX completed 425-475 total reps, but due to limitations in time, we moseyed back to OF Pavilion for MARY.  Stopped once and did 10 Mercans until all in.  We had to do 10 penalty burpees for a flag drop as well.  We then continued to dodge copperheads as we weaved through OF back to the Pavilion. (Total of 2 miles per FitBit prior to MARY).

LBCs x 31 (1 additional due to groaning at 26 from some PAX), ABC’s, Dolly x 15, Jane Fonda x 15 on each side, Freddie Mercury x 15

Lucky number 13, no FNGs
YHC shared his testimony of cyclical struggle of “Sad Clown Syndrome” and discussed the importance of a strong community of men in his life that were encouraging him, challenging him, and holding him accountable to bring him out of these sad clown seasons.  Discussed the idea behind the set up of today’s workout that while we are enduring one struggle (i.e. the triangle) there are men in our lives that are waiting to bear that load with us even if more struggle is waiting for us.  Challenged by Soybean’s reminder of being a “Disrupter” at the Sandlot yesterday, the PAX were challenged to be that for men in their families, workplaces, communities that don’t even realize that they need this type of community.

Prayer request for Teachers Pet’s brother (Jared)
Today was my VQ.  I was very appreciative of each of the PAX encouragement throughout the workout and it felt like everyone was encouraging each other well.  It was definitely a different experience leading the group, but I did leave with a greater appreciation for those that Q regularly as well as a deeper sense of ownership and involvement in this group.

Very appreciative for Crayfish getting me involved in F3 and T-clap to Captain Obvious for coming from Wardova to be apart of my VQ.
No announcements.  Special thanks to Teachers Pet for providing PLC after and for sending me info related to posting this BackBlast.

During the photo and PLC, we did have a pretty large spider join the party.  Not a spider expert, but it was sizable.  He/she did enjoy the coffee.

DORA comes to Old Forest


A crisp 48 degrees and clear.


Did it.


  • Windmill (IC) – 15
  • IW (IC) – 15
  • Hillbillies (IC) – 15
  • SSH (IC) – 25
  • mummy kicks (IC) – 15


DORA 1,2,3

Partner up to complete a total of (as a pair):

  • 100 burpees
  • 200 Carolina dry docks
  • 300 plank jacks

    While one partner knocks out some reps on those exercises the other partner moseys from the parking lot to east Pkwy, then backwards moseys back to parking lot. Do this until all are complete. We completed all (with a few PAX who finished early pitching in with the rest) at about 6:05.

After we finished DORA, YHC had the PAX run around the parking lot for 2 minutes to pick up trash. (#2ndF) It looked like a dog had gotten in a trash bag after a bbq. There was trash all over the AO…we picked up chicken wings, dirty diapers, and even a set of groucho marx glasses/nose/mustache (it was probably a fun party).


  • Peter Parker’s (IC) – 15
  • BBSU – oyo – 15
  • Hello Dolly Lama (IC) – 15
  • Freddy Mercury (IC) – 20
  • American Hammer (IC) – 15


12 – MmmBop, Dewey, Pony Express, Crayfish, Bottomless, Mighty Joe Young, Sir Mix-A-Lot, Father Abraham, Splinter, Sleepy, Goldilocks, Handsy (QIC)


What do you picture when you think of someone praying? Kneeling with hands together out front. Ever wonder where this comes from? This comes from a medieval ceremony called Homage in which a feudal tenant or vassal pledged reverence and submission to his feudal lord, receiving in exchange the symbolic title to his new position. It was a symbolic acknowledgement to the lord that the vassal was, literally “his man” (homme).

Years later, some Christians in the early church adopted that posture in prayer as a recognition that we, as Christians, have one true LORD who is worthy of our submission and reverence.

So – not only is that interesting to know, it can serve as a reminder to us when we pray that first and foremost we are coming to God and submitting ourselves to Him and His leadership over us out of reverence for Him.


Hated to miss the convergence, but we still had a great workout together at Ye Old Forest!


3rd F Service Project THIS SATURDAY at SOS. More info HERE.

Bringin’ Burpee Back

Date: 04/25/2018

AO: Old Forest 

QIC: Gus

PAX: Orange Julius, Browns, Meatball, Costello, Mighty Joe Young, Teacher’s Pet, Splinter, Snookie, Big City, Blart, Pirtle, Bottomless, Sir Mix-a-Lot, MIB, Sparky, Trophy Wife, Gus | FNG: Griswold

Conditions: 52F and awesome




Burpees OYO x 10
SSH IC x 20
Imperial Walker IC x 20

* mosey to Levitt Shell *

Partner up.
Partner A performs burpees while Partner B ascends the Mountain Bernie Sanders-style (i.e., backward), then descends running forward. Do this five times!
When Partner B completes his 5 trips, the Men switch roles.
Continue until the group performs 150 total burpees.
[We Omaha’d to two trips up the Mountain after each partner had done five]

* mosey back to pavilion *

Count-O-Rama (18)


COT / BOM:  Be a Man.

“Be watchful, stand firm in the faith, act like men, be strong. 14 Let all that you do be done in love.” 1 Corinthians 16 (emphasis added)

Four Pillars of Authentic Manhood:
1. Reject Passivity.
2. Accept Responsiblity.
3. Lead Courageously.
4. Expect a Greater Reward.
Taken from The Quest for Authentic Manhood by Robert Lewis

Moleskin: Eighteen Men did a lot of running and a lot of burping on a cool, clear morning. I never tire of this stuff, and I was encouraged to meet some guys I hadn’t known before. Trophy Wife was an Irish Goodbye. Fast PAX doubled back to catch the Six on the way to the pavilion so we all stayed together. Teacher’s Pet provided an excellent Parking Lot Coffeeteria afterward.

BBBS/Deck of Death

THE SCENE:  Glorious 50 degrees and a steady light rain at Old Forest



SSH x20 IC; Imperial Walkers x15 IC; Hillbillies x15 IC; 2 laps around the island to get the blood pumping


Modified BBBS: along with completing two laps each round with a coupon, PAX completed Burpees x30 and Situps x30.

Deck of Death: Spades = Burpees, Clubs = Merkins, Diamonds = American Hammers, Hearts = Situps

Incorporated into BBBS and Deck of Death
10 total (1 FNG – Splinter); Trophy Wife, Bookworm, Teachers Pet, Pirtle, Beauty Shop, Sir Mix-A-lot, Costello, Handsy, and Blart on VQ
YHC kept it brief, sharing John 15:13, and talking about how as men in particular, we are called to lay down our lives daily for those around us by following Christ’s example.
PAX prayed specifically for Costello’s attitude improvement, as well as for the constant improvement of all OF PAX, additionally prayed for Goldilock’s upcoming exam. YHC encouraged men to go out this week and be salt and light to this world and keep crushing it.

PAX shared post-beat down coffee, courtesy of Teachers Pet.

Freshest Prince at the Shell


SSH x 18, Mosey to Shell (stop and stretch halfway)
From the stage, teams of 3; 2 teammates perform exercise while the 3rd scales the hill.

  • Round 1: Fresh Prince Merkins / 3rd partner Bear crawls
  • Round 2: Coupon Curl, OH Press, Pass / Lunge Walk
  • Round 3: Dip Slaps / Crawl Bear
  • Round 4: Shared Curls (1 arm each partner) / Broad Jump

Rinse & Repeat until 6am, then Mosey back to Startex
Dealer’s Choice Mary

9 (1 FNG – Mighty Joe Young)
Sir Mix-A-Lot shared about the shaping of his grandfather’s life as a true HIM. He passed away after living a good life and leaving behind a legacy of faithfulness.
4/21 – Q School & 4/28 – BrewRuck