THE SCENE:  The Forest was the perfect temperature, a nice 53* with a slight drizzle.


Check! I had to do it twice, because Shoestring showed up late….since no one posted with him at AO The Barracks.

SSH-30, Hillbillies-15, Windmills- 15, Monkey Humpers- 30, and Wheel of Merkins for 2 minutes (30 seconds at each position).

Then, PAX hit a long mosey to the Levitt Shell, where PAX executed Elevens…again.  Along the way, PAX waited for the 6 by holding plank by the gateway sign, then holding Iron Crosses til All In at the bottom of the Shell.

The exercises were 2 is 1 Freddy Mercurys, and 8 count Absolutions. Between each exercise, PAX ran backwards up the hill in front of the Shell. (Good amount of groaning)

Due to time, YHC asked PAX to finish one round early, then PAX moseyed back to Old Forest Parking Lot. PAX Stopped under gateway arch and held plank (also completed 5 dry docks) while waiting for the 6.

Once PAX were ALL IN, YHC called: BBSU-10, Flutter Kicks IC – 20, and American Hammers AMRAP for 15 seconds.

10 PAX (0 FNGs)

A follow up to a COT from 2 weeks ago. As I realize I need to be more encouraging and affirming to those in my life, I challenged others to affirm those in their life that either 1.) have been encouraging to them or 2.) may need the encouragement to continue to serve others or see their own gifts/skills.

YHC had not realized how far away the Shell is from the OF Parking lot. Also, midway through the workout, YHC realized it was a bit ambitious to attempt all of these exercises in one 45 period. Handsy told YHC later that ambition makes a good workout.

Shoestring is still selling patches to raise money for Micah .

Dora 1, 2, 3…4…5? Scary stuff on 10/31.

THE SCENE: Slightly cool, but otherwise perfect weather for BC

  • Mosey x 3 laps with back pedal and karaoke
  • Daisy Pickers x 10 IC (or Turd Pickers as suggested by the PAX of the Levee) with static hamstring stretch
  • Runner’s stretch
  • Child’s pose shoulder stretch with added lat stretch
  •  Hillbillies x 10 IC
  • LBAC x 20 (forward); 20 (reverse) IC
    PAX assembled in pairs for Dora 1, 2, 3  (100 merkins, 200 squats, 300 4-count SSH). While your partner started Dora, the other would run a suicide drill in the OF parking lot then when the suicide was complete you flapjack.

At completion of Dora 1, 2, 3, QIC added “4th” exercise of 400 big boy situps. Each pair was responsible for 100 situps so the entire group goal was 400 with partners continuing to alternate and run suicides.

QIC added 5th exercise of sprints x 5 (down and back = 1)

Integrated into Tha-Thang
8 PAX (no FNGs)
QIC read from Ephesians 2:1-7 and asked the PAX to meditate and think about the kindness of God and what that looks like to each of them.

As for you, you were dead in your transgressions and sins, in which you used to live when you followed the ways of this world and of the ruler of the kingdom of the air, the spirit who is now at work in those who are disobedient. All of us also lived among them at one time,gratifying the cravings of our flesh[a] and following its desires and thoughts. Like the rest, we were by nature deserving of wrath. But because of his great love for us, God, who is rich in mercy, made us alive with Christ even when we were dead in transgressions—it is by grace you have been saved. And God raised us up with Christ and seated us with him in the heavenly realms in Christ Jesus, in order that in the coming ages he might show the incomparable riches of his grace,expressed in his kindness to us in Christ Jesus.

Prayers: Handsy’s wife with him being out of town for work and being with the kids without his help for a number of days; Mirage and his wife are in the adoption process and would appreciate our ongoing prayers; Jailbait is asking for prayer on direction and guidance with his work future and a 2nd interview coming up with Believe Academy.

The PAX of the OF never disappoint and put in work this AM.  Each HIM pushed himself and his partner to get better today and we all benefited from each others effort.  Jailbait is very fast when running sprints.  Doing Merkins after running suicides is hard.

Pirtle’s are moving and could use some help

“I…was…running!” -Forrest Gump (legendary marathoner)

THE SCENE: Fall morning that was warmer than expected
WARM-O-RAMA:Little mosey around OF parking lot to get the juices flowing followed by some static and dynamic leg, back, and shoulder stretches.

Route above as planned by Park Bench… 6.20 miles at ENDEX

10 PAX (no FNGs)
NO specific COT; BOM with Prayer at ENDEX
Goldilocks, Crayfish, and Mirage are fast.  Really impressed with the “slower” group increasing their distance from 4 miles to near 6 miles during the run.  Always benefit from being pushed by the HIM of the OF.
BC on Wed at 0530; Pirtles are moving and could use any help; Eli Grow 8k on Saturday

B.O.M.B.S. Mile with the OFers

THE SCENE: mid to upper 40s; brisk, but a little mosey warms the soul quickly
F3 WELCOME & DISCLAIMER Pax were welcomed & disclaimed

  • SSH IC x 29
  • Daisy Pickers IC x 29
  • Windmills IC x 29
  • SSH IC x 29


BOMBS MILE, Each Quarter Mile: 

  • 5 burpees IC
  • 10 overhead claps IC
  • 15 merkins OYO
  • 20 big boy sit-ups OYO
  • 25 squats OYO

For final round we doubled reps on B.O.M.B.:

  • 10 burpees IC
  • 20 overhead claps IC
  • 30 merkins OYO
  • 40 big boy sit-ups OYO

For Squats, “Flowers” by Moby for some Sally Squat Action that Nick Cage would love.


  • LOLS IC x 10 each leg for “L’s & O’s”
  • Dealer’s Choice: Four Eyes for Dying Cockroaches IC x 20

17 (1 FNG – Choo Choo)


In spirit of Crayfish’s Glory Sightings, YHC started out sharing about a recent win in communication/conflict management with his M where YHC has grown in focusing on care and M’s needs over initial inclinations and personal frustrations for difference of needs. Other PAX shared about family relationships and wins that they’ve seen in handling or responding to situations differently than they would’ve imagined.


It’s fun to call on exercises like Bringing Sally Up or LOLs that cause PAX to groan and grumble. Groaning & Grumbling=they know it’s good for them 🙂


  • Running workout tomorrow at OF
  • November 3rd
    • Eli Grow 8k in Tullahoma
    • MAM Volunteers needed for APFT
    • Volunteer movers needed for Pirtle’s family (ask for details through Slack)

Circle of Death


50 degrees, cool, clear sky, bright full moon.


Did it including sharing the mission of F3 (and did it a second time for the few late arrivals)


  • SSH (IC) – 25
  • Windmill (IC) – 15
  • Hill Billies (IC) – 15
  • Daisy Pickers (IC) – 15
  • Mosey lap around parking lot


Mosey to swing set on playground.
Form 2 lines at the swing set
  • Person in front does AMRAP pull-ups – get at least 3!!! (with assistance from 2nd person in line)
  • All other pax do SSH while waiting
  • Once first pax had finished pull-ups, head to back of line and let next person hop up.
  • We had to switch to the rings because the swing set was a little too tall for a few PAX.
  • Everyone got through their line twice.
Mosey back to parking lot and circle up (***I stole this workout idea from Soulja Boy***)
I had wooden blocks in a circle, each with the name of a different exercise. We had 18 different blocks. 9 total PAX. Each PAX got behind every other block. There were CMU’s at some stations, depending on the exercise.
The PAX behind the “CMU lap” block would grab a CMU and start walking around the parking lot island with the CMU held overhead. While they did that, all other PAX got started on their individual exercises. Once the PAX carrying the CMU around the island got half way, he would yell “switch” and the PAX in the circle would rotate one station clockwise and begin on the next exercise.
Once the PAX walking around the island got back to the circle, all PAX would shift again one station to the right and the next PAX in line would grab the CMU and start for his lap. The circle had the following exercises in the following order:
    • CMU Lap around island
    • Mummy kicks
    • Shoulder shrugs (2 CMU’s)
    • Reverse curls (CMU)
    • Overhead arm claps
    • Dips (2 CMU’s)
    • Derkins (feet on 2 CMU’s)
    • Baby diaper hold (CMU)
    • Bent over lat rows (CMU)
    • Squats (CMU)
    • Curls (CMU)
    • Reverse lunges (CMU)
    • Trap raises (CMU)
    • Jumping lunges
    • Overhead shoulder press (CMU)
    • Mountain Climbers
    • Kettle bell swings (CMU)
    • Monkey humpers

Once all PAX got completely through the rotation, we took a short mosey lap around the parking lot.

Then we did it all over again – this time YHC challenged the PAX to move faster around the island (this time the BIG island, not just the small one in the middle) so we could get all the way through the circle one more time. We did it and had just enough time left for some Mary!


  • American Hammer with CMU (IC) – 15
  • BBSU with feet in CMU – 10 OYO
  • Hello Dalai Lama (IC) – 10


9 – Dewey, ISS, Bottomless, Park bench, Mighty Joe Young, Doc Hollywood, Mirage, DeVito (FNG), Handsy (QIC)


Psalm 145:13 – “The Lord is faithful in all his words and kind in all his works.”
I’ve felt convicted lately of my lack of kindness toward others, particularly towards my kids, and often expressed through sarcasm.
This passage doesn’t mean that the Lord is never angry or never disciplines or is never hard on his people. But even in those things it is done with kindness.
And if he has treated us with kindness when we don’t deserve it and even in his anger at times, then we can surely show that same kindness to others as a reflection of our love for him.
It doesn’t mean we’re soft or never address hard things, it just means we do it in a way that is helpful and kind and builds up.


Great group of HIM this morning! 

2nd F Lunch at Whole Foods Friday to discuss Q source. APFT Friday at the Barracks. All that and more found in the weekly pre-blast HERE.

Old Forest Exercising

THE SCENE: Morning


Imperials walkers, Hillbillies, Arm Circles, Crunches
Ran the long way to the Shell. Partnered up. One partner ran loop around the grassy area while the other did side straddle hops. Switched. Goal was 500 SSHs. Didn’t finish. Ran back to parking lot.

No time for Mary


8 pax

What happens when we don’t get the answer we want to our prayers? What happens when life doesn’t work out?

Who’s on Q?


A chilly 39 degrees

We had large numbers of PAX show up to post this morning. Maybe because it was YHC’s first time back at OF in 3 weeks (probably not) or maybe (more likely) because they all saw that this mysterious “Oz” OG OF-er was going to be on Q. Nobody really knows… So what actually happened?

Oz showed up, I introduced myself and asked if he was good to go or if he needed anything from any of us. He seemed a little confused. After a little more dialogue it was clear that there had been a breakdown in communication. Oz was showing up to join us for an exercise at his old stomping grounds, NOT to Q. The pre-blast had been updated, there was dialogue about the change in schedule in Slack, but clearly there was a breakdown somewhere and Oz was under the impression that he was not on Q. Oh well…we just rolled with it! Oz said he was happy to help, so I asked him to lead us in warmorama to give YHC a moment to plan a workout.


Did it part way through warm-o-rama and then again before the actual workout.


Oz led the following (which was borderline an actual exercise, and not just warmorama):

  • SSH (IC) – 25
  • Squats (IC) – 15
  • Windmill (IC) – 15
  • IW (IC) – 15
  • Burpee ladder – all PAX line up against parking lot island curb. Perform 1 burpee then bear crawl across parking lot to gazebo side of parking lot and back. Perform 2 burpees, bear crawl across and back. At this point, the PAX weren’t sure if this was still warmorama or if Oz had decided to move on into an actual exercise. Oz planned on getting to 10 but at 5 decided to cut it short to give time for the rest of the workout. We were over 10 minutes in at this point…

YHC took it from here and recycled a workout we did back in August.


Burpee fest
For each round, do the following in succession:
  • 1 burpee, 5 Merkins
  • 2 burpees, 5 Merkins
  • 3 burpees, 5 Merkins
  • 4 burpees, 5 Merkins
  • 5 burpees, 5 Merkins
Hold squat until all in. Then proceed to next round of burpee + merkin variation…
  • Round 1: burpees + Merkins
  • Round 2: one leg burpees (left leg) + left hand on curb Merkins
  • Round 3: one leg burpees (right leg) + right hand on curb Merkins
    *Short mosey to picnic tables / benches to the north of the parking lot for rounds 4 and 5*
  • Round 4: burpos + derkins (using concrete picnic table benches)
  • Round 5: burpee box jumps + incline Merkins (using concrete picnic table benches)

Once we finished all 5 rounds, we did the following:

  • Bear crawl from the picnic tables through grass back to parking lot.
  • Once at parking lot, lunge walk back to flags.
  • Once at flags, circle up and hold high plank.
  • Raise right arm in the air.
  • Bring arm back down and perform 5 merkins
  • Raise left arm in the air.
  • Bring arm back down and perform 5 merkins
  • Hold high plank
  • Raise Right foot in the air and hold
  • Back to high plank
  • Raise left foot in the air and hold
  • Back to plank

At this point YHC turned it over to Bottomless to finish us out with 5 minutes of Mary…


  • LBC’s (IC) – 26
  • LOL’s (right side, then left) – 10 of each (L, O counter clockwise, O clockwise) on each leg
  • Pickle Pounders (IC) – 16


26 (No FNG’s) – Pirtle, Chioccetti, Soybean, Old Man Hitch, Shoestring, Bottomless, Oz, Doc Hollywood, Jail Bait, One and Done, Dewey, Crayfish, Park Bench, TLC, Huggies, Combination, Mirage, ISS, Mighty Joe Young, Sir Mix-a-lot, Carmen Sandiego, Teacher’s Pet, Silver, MIB, Goldilocks, Handsy (QIC)


The importance of thankfulness – YHC spent the last 3 weeks traveling with my family and decided to journal each day (basically write down everything we did that day at the end of the day…including fun stuff, funny stuff, hard stuff…all of it). The more I did that, I realized how it helped me to be more grateful in the present moment. It helped me have a sense of all the good things that I’ve experienced so as not to get so hung up on the things that didn’t go well. And that, in turn, gave me greater patience with those around me (mainly my wife and kids), especially if things weren’t going exactly as I had hoped or planned. I encouraged the PAX to consider regularly journaling if they don’t already for the purpose of increasing thankfulness and patience in the present.

We prayed for Moth Balls and his new marriage and for Teacher’s Pet to get well soon (been not feeling well for a few weeks now)


It was definitely a rocky start to my first time back as AOQ after being out for 3 weeks. It was a good reminder of the importance of not just showing up for a workout, but the need for all of us (especially AOQ’s) to be ready for the unexpected and step up to led when and if necessary. Fortunately, I was surround by a solid group of HIM who rolled with it and stepped up to lead and encourage all the PAX. Several guys were jumping in to help other PAX finish their sets of burpees together. It was awesome. And great to be back…I had really missed all 3 F’s the past few weeks – thankful to be back in the gloom with my brothers.

APFT is this Friday at the Barracks. For more info on that or other announcements, look at the PREBLAST for the week.


THE SCENE: Cold, dark, and rainy

SSH x 25, Imperial walkers x12, Hillbillys x 12, 10 solo merkins


  • 20 burpees, 1 mosey around island x 5
  • 50 air squats, jump lunge/broad jump to middle of island, mosey backwards around the rest of the island
  • Then, lightening.  END-ex.  PAX convened in the pavilion.

Plead the fifth

10 PAX (O FNG) Bottomless, Crayfish, Teacher’s Pet, Book It, Daniel Tiger, Pirtle, Jail Bait, Monk, Bartman, Goldilocks

CIRCLE OF TRUST/BOM: Circle of gratitude.  Each PAX share something they are genuinely thankful for: health, ability to workout, family, new baby on the way.


Run from OF Tuesday morning @0500.

Way Back Blast (OF 10/8)

THE SCENE:  72 degrees…could be worse



  • 25 SSH
  • 12 Daisy Pickers
  • 12 EW
  • 12 Windmill
  • 12 HB
  • 20 LBAC
  • Mosey around island x2


  • Part 1: Modified BOMBS workout, partner-circuit style
    • Partner 1: run a lap around playground path
    • Partner 2: completes the following circuit (with CMU)
      • Burpees with overhead press x5
      • CMU curls x10
      • Merkins or Derkins with feet on CMU x15
      • BBS x20
      • Squats x25
    • Swap when Partner 1 finishes a lap
  • Part 2: Catch me if you can at the parking lot
    • Lap 1: partner 1 lunge walk forward, while partner 2 does 5 burpees, then runs to catch partner and switch
    • Lap 2: partner 1 crab walk back, while partner 2 does 5 squats, then runs to catch partner and switch


  • One last mosey around the island
  • Flutter kicks x20
  • Box cutters x10
  • Dolly x20 (special thanks Jailbait)
  • LBC x20 (special thanks Bottomless)

13 PAX (1 FNG – Flame Thrower) Doc Hollywood, MIB, Park Bench, Blart, Bottomless, Jailbait, Combination, Huggies, ISS, Mirage, Book It, Crayfish
Reflected on the biblical command to Be Thankful. Gratitude is not simply something we feel, but a choice we make. One way to foster this is through the discipline of remembrance. Remembering and retelling of God’s goodness and faithfulness to ourselves and others is a way to remind ourselves to be thankful. The challenge: set aside time to remember, retell, and be thankful today.
Thankful for opportunity to Q. Note to self, write this beforehand next time….
Camping trip this weekend

Zoological Dora (Featuring MOTH BALLS)

THE SCENE: The Old Forest cool 69 degrees with a heavy downpour.


Welcomed the PAX to F3, stated what each F is for, then gave disclaimer. Doc Holliday and ISS showed up a little late (YHC moved our Warm-O-Rama, so they couldn’t find us, see below), gave the disclaimer again and explained F3 to the FNG.


Since it was raining, YHC decided to move the warmup circle to the playground for a somewhat less wet Warm-O-Rama.

30 IC SSH, 24 IC LBAC (12 forward, 12 reverse), 15 IC Imperial Walkers, 15 IC Hillbillies, 30 OYO Monkey Humpers

Dora 1-2-3. PAX paired up to complete the sets of each exercise below. While one PAX was working on the sets, the other was running across the parking lot, then completing 5 Gorilla Shuffles before returning.

  • 100 Alligator Merkins
  • 200 Big Boy Sit Ups
  • 300 Squats

On the return to the circle for Mary, PAX did some Dancing Bears (6 steps, then hold each side for a 4 count). Then, Moseyed to circle up for MARY.


10 Crunchy Frogs, 1 MOTHBALLS (spelled with feet), 30 Flutter Kicks Freddie Mercuries OYO for 20 seconds, 20 Jane Fondas (10 each side), 10 count James Bond,  20 American Hammers (thanks Four Eyes), 20 Pickle Pounders (dealers choice to Jailbait)


11 PAX (1 FNG Snow White) Bottomless, Bartman, Four Eyes, Jail Bait, Doc Hollywood, TLC, ISS, MIB, Snow White, Moth Balls, Chioccetti.

Challenged the PAX to think about the places in their life “where they are running towards Jesus” (where are the PAX experiencing, serving, worshiping, and loving The Lord). Then, YHC asked them “where are they running away from Jesus” (the places where they are trying to keep things
“secret” or the ways they are avoiding God’s call in their life).


It was great to have a cooler morning,  even thought there was a heavy downpour. Dancing Bears were a great addition to the workout. YHC plan on using them again. Grateful to work alongside HIM like those in the Old Forest.

No Announcements.