1, 2, 3, . . . let’s go!! at the SANDYlot

THE SCENE: cool quiet, like being at the beach only with trains and FedEX airplanes.

F3 WELCOME & DISCLAIMER:  done in slow motion until all in.

WARM-O-RAMA:  SSHs x 30 IC, mosey to sand volleyball courts: Hand-release merkins x 10 IC, BBSUs x 10 IC (just because).
Partnered up and faced one another across the length of the volleyball court (on the sand).  Performed 5 Rounds of:

10 Burpees, 20 Merkins, 30 Mt. Climbers (2=1)

at the completion of each round both partners sprinted toward one another giving encouragement, slapped hands, and swapped sides before rinse and repeating.

Performed 5 Rounds of:

10 Eight count body builders, 20 Carolina Dry Docks, 30 Squats

Performed 2 Rounds of:

10 Bobby Hurleys, 20 Lunges (1=1), 30 Monkey Humpers

MARY:   Flutter kicks x 20 IC, American Hammers x 20 IC, Guantanamo Bay x 3, J-Lo x 20 IC.

4 PAX, 0 FNGs; Toms, Moth Balls, Altar Boy, Tomb Raider
You are highly valued!! Reminded each PAX individually that they are highly valued and are placed here and now for a specific purpose.  We are highly valued by our Creator.

First time at AO Sandlot, loved it, a great urban jungle mixed with a dash of recreational sensibilities.

Performing the exercises on sand adds a whole ‘nother element of suck.  We had to match the pace of the movements to our partners so that we’d end at the same time.  This pushed both and kept us working together instead of a free for all followed by waiting on the 6.  A few wise PAX started on the grass until QIC clarified that the rounds were to be wholly performed in the sand pit.  However, the recent rain kept the full effect of the sand at bay.  Almost splashed and no chaffing.

I really had a great 2nd F time watching the sun come up and hanging with the guys in good dinosaur conversation until after 0700.

Crucible.  Ah, the Crucible is going to be soo difficult!!! (March 30)

3/5 Backblast: Spring Training at the Sandlot

THE SCENE: wind chill 14



SSH x 20
IW & Hillbillies in circles x 10 each
Arm circles x 20

Mosey around a couple baseball fields

Pitcher-Catcher 11s:
Bodybuilder burpees at pitcher mound
Then bear crawl to home plate
Jump squats at home plate
Crabwalk back to pitchers mound

Bases ATMs (reps of 10), then run to the next base
1st: Alternating shoulder taps 4 ct
2nd: Tempo merkins 4 ct
3rd: Merkins fast
Home: run home, mosey back to 1sr
Rounded the bases 3 times

Freddie Mercury x 15
Peter Parkers x 15
Freddie Mercury x 10
Peter Parkers x 10
Dealers choice: American Hammer and alternating toe touches (or heel touches in our case)
More Freddie Mercury & Peter Parkers
Boat/Canoe for one minute

3 – Altar Boy, Jailbait, Mothballs

Who are you limiting as a leader? Let’s get organized or courageous or over our own egos, and get out of people’s way that we are slowing down bc of low leadership.

Pre-run bootcamp experiment . . . learned that it takes 17 minutes when the wind chill is at 14 to get warm, then you’re toasty for the rest of the gloom.

Crucible Light.

THE SCENE: Cool air, clear skies, ready to run
F3 WELCOME & DISCLAIMER:  done amidst a lot of mumble chatter, wardrobe changes/decisions, and car adjustments.  I believe some heard the disclaimer…I believe.

Brief mosey around OF parking lot, SSH x 20 IC, Daisy Pickers x 15 IC because of Pirtle’s concern for his hamstring.  OYO stretching while YHC described run route to Sandlot.
Route 1: OF to Sandlot (5k)-> several “speed bump” stops (as so named by Shoestring) along the route to keep the PAX together.  Merkins x 10 IC at one speed stop, Squats x 10-11 IC at another, and Mountain Climbers x 10 IC at the last

As we reached the Tobey, Four Eyes mapped out the following for the BC Thang.  At this point, MIB was MIA due to an urgent bathroom situation.  He was not seen for the first 10 minutes of BC.  He did return safely for the second half of BC and was in a fantastic mood.  It must have gone well for him.

Catch me if you can: P1 bear crawls. P2 does 10 burpees, then runs (forwards) to catch P1.
Once you both “catch,” Flutter Kick til all in.
Repeat with 20 HRMerkins, then with 20 “Good Mornings.”

Mosey to corner at top of hill near Conex.

Group 1: down hill, do 8-12 pullups, back up hill. Group 2: side shuffle or carioca sideways across field, then 20 overhead claps, then side shuffle/carioca back. Flutter/gas pump til all in.
Flapjack. Repeat til 20 min elapsed.

Once all in, route 2 was a 1.75-2 mile course back to OF.  Altar Boy had geometry lessons this morning so he didn’t want to be late so he ran back like Usain Bolt and was an Irish Goodbye by the time we made it to ENDEX.  Mirage also left BC early to get back to his car so that he could take his son to his first day of daycare; however, when he arrived at OF he did not have his car key(s). As of this posting, his keys remain lost.  The last time I did a backblast where keys were lost, I had to update it based on their prodigal return.  Fingers crossed for an upcoming backblast update and the killing of the fatted calf over their safe return.

12 PAX (no FNGs): Four Eyes, Chioccetti, Toms, MIB, Shoestring, Jailbait, Mirage, Handsy, Pirtle, Bottomless, Teacher’s Pet, Altar Boy
Prayers for Hezekiah on his first day of daycare and for Mirage and his wife on the changes in their life with his wife going back to work and his son going to daycare for the first time….and him losing his keys.
Great group.  The Crucible will be difficult and the PAX were confronted with that reality this AM.  Everyone put in work this morning and I think we all made each other better for it.  I was surprised by the PAX ability to run distance while staying pretty much together.  Speaks a lot of the importance of your brothers being there to push you even when you might want to run slower or stop completely.

  • Shoestring bear crawled across the rugby field faster than I think is possible….and then almost threw up.
  • MIB took whatever frustration he might of had about the events of the morning out on the bathrooms at Tobey.  Poor bathrooms.
  • I don’t think the rugby field at Tobey Park is every dry.
  • No snakes were harmed during our mosey through the OF towards the Sandlot; however, they would have been if seen. Or we would have run faster and improved our overall time. Either way.
  • Handsy left his left over coffee from yesterday at home (smh).

prepare for the crucible; Easily Amused VQ on Wed at OF

Sand. Lots.

THE SCENE:  Low 30s.  Dry.



SSH x 25 IC
Daisy Pickers x 15 IC
Imperial Walkers x 15 IC
Arm Circles x 15 IC
Reverse Arm Circles x 15 IC
Squats x 10 IC[ish]


We had sandbags, rucks, and a CMU.  Partner up and find a station.  Each group performs set rep count and then progresses to next station until returning to the group’s starting station.

Station 1:  Burpees with 40# Sandbag (Partner 1 performs Burpee and tosses sandbag at top of rep.  Partner 2 repeats.)
Station 2:  Over the Shoulder Toss with 60# Sandbags
Station 3:  Mountain Climbers with CMU (With CMU to your right, Perform 4-count Mountain Climber, then pull CMU to other side with off hand.  That’s one rep.)
Station 4:  Squats with 80# and 60# Sandbags
Station 5:  Ruck Swings with 30# and 20# Rucks (Beginning at Round 3, double the rep count.  Some began doing one-arm ruck swings in later rounds.)
Station 6:  Beginning at Round 3, perform American Hammer/Flutter Kicks (Alternating each round) until Station 1 is free.

Round 1 = 2 reps per station.
Round 2 = 4 reps per station.
Round 3 = 6 reps per station.
Round 4 = 8 reps per station.
Round 5 = 10 reps per station.
Round 6 = 8 reps per station.


Burpees x 25 OYO
American Hammer x 10 IC

COUNT-OFF & NAME-O-RAMA:  9 PAX (0 FNG).  Altar Boy, Moth Balls, Mirage, Shoestring, Soybean, Chioccetti, Jail Bait, Teacher’s Pet, Toms (QIC)

CIRCLE OF TRUST/BOM:  Having been greatly discouraged and with no words of encouragement to offer, YHC recalled the following passage from Psalm 19:

The heavens declare the glory of God, and the sky above proclaims his handiwork. Day to day pours out speech, and night to night reveals knowledge. There is no speech, nor are there words, whose voice is not heard. Their voice goes out through all the earth, and their words to the end of the world.

Even when we do not have words, heaven and earth speak.  Even when our smallness and frailty are evident, the created order is evidence of majesty.  

MOLESKIN:  During the workout, Chioccetti ripped off the middle finger of his glove and directed QIC’s attention to the abruptly exposed phalanges.  Prayers for Chioccetti’s M.  Apparently the gloves really come off at 2200.

ANNOUNCEMENTS:  Crucible training next Tuesday (2/26/19).

Upstanding Merkins

THE SCENE: 56 Degrees. Wet from yesterday’s rain.
F3 WELCOME & DISCLAIMER Check, YHC came in hot, so YHC gave the disclaimer as YHC was running up to the circle. 

SSH- 30, Daisy Pickers – 10, LBAC – 10 each direction, Imperial Walkers – 15, Hill Billies – 15, 30 seconds of free stretch.
Moseyed to the bathrooms to do 11’s. Began with 10 Handstand Merkins, then bear crawled to complete 1 Groiner (2 count = 1). Then jogged back to repeat, etc. You know how to do 11’s. 

Next, PAX jogged to the skate park ( paused along the way completed 10 mountain climbers in a parking lot).

Once PAX reached the skatepark, every 30 seconds PAX completed 10 LBC’s and 10 Incline Merkins. PAX continued the 30 seconds reps for a total of 12 times.

Then, moseyed back to the flag. Along the way, PAX paused to complete 2 minutes of Crunchy Frogs in the SCS parking lot. PAX moseyed towards Flag again and paused on road under FourEyes’ lead to complete 20 shoulder taps.

After PAX completed Shoulder taps, PAX sprinted the remainder of the way towards the Flag.

PAX completed 1 minute of alternating LBC’s
10 PAX (1 FNG)

YHC discussed brokenness and shared about how broken YHC really is. After much discussion with my M, YHC realized more of the depths of brokenness and need for a Savior. Also, YHC shared an illustration from church and Eph. 2, “our brokenness is like a intricately tangled spider web. The more we begin to learn about our sin and brokenness, the more we realize how much we need Jesus to wipe away these webs.”

The Sandlot has different assets to utilize during a BC.
Cleanup on Saturday. Talk to Four Eyes.

“You’re killin’ me, Ballz!”

THE SCENE:  Sandiest of all lots; 63 degrees and hu-mid



  • SSH x 13 IC
  • IMPERIAL WALKERS (in motion; clockwise) x 13 IC
  • IMPERIAL WALKERS (in motion; counter-clockwise) x 13 IC


Mosey to nearby field of pain

  • Perform OYO Squat (x10), Merkin (x10), BBSU (x10) then 10-ct *Body Bag Builder* (x10)…(8-ct Body Builder but add 2-ct Mtn Climber just before Merkin=voila!!!)…submitted but not yet approved by Exicon Cmte folks   @ STARTEX
  • Alternating Shoulder Taps until All In
  • *Bear Crawl 360* (Bear Crawl but rotating 360 degrees while moving)…submitted but not yet approved by Exicon Cmte folks to next light pole (25 yds)
  • Alternating Shoulder Taps until All In
  • Perform OYO Squat (x15), Merkin (x15), BBSU (x15) then 10-ct *Body Bag Builder* (x15)
  • Alternating Shoulder Taps until All In
  • *Bear Crawl 360* to next light pole
  •  Alternating Shoulder Taps until All In @ MID-EX
  • Recover then Mosey to nearby parking lot
  • Grab a concrete girder and perform LOW Dip (x20) IC
  • Flip over and perform LOW Incline Merkin (x20) OYO
  • Perform Carolina Dry Dock (x20) OYO
  • Short, slow mosey in the gloom and back
  • Perform OYO Squat (x20), Merkin (x20), BBSU (x20) then 10-ct *Body Bag Builder* (x20)
  • =End of ROUND 1
  • Perform OYO Squat (x20), Merkin (x20), BBSU (x20) then Burpee (x20) @ MID-EX
  • Alternating Shoulder Taps until All In
  • *Crawl Bear 360* (Crawl Bear but rotating 360 degrees while moving)…submitted but not yet approved by Exicon Cmte folks to next light pole (25 yds)
  • Alternating Shoulder Taps until All In
  • Perform OYO Squat (x15), Merkin (x15), BBSU (x15) then Burpee (x15)
  • Alternating Shoulder Taps until All In
  • *Crawl Bear 360* to next light pole
  • Alternating Shoulder Taps until All In
  • Perform OYO Squat (x10), Merkin (x10), BBSU (x10) then Burpee (x10)
  • Alternating Shoulder Taps until All In
  • =End of ROUND 2
  • Bear Crawl 75 yards to MID-EX
  • Alternating Shoulder Taps until All In
  • Crawl Bear 75 yards to STARTEX
  • Alternating Shoulder Taps until All In
  • =End of ROUND 3
  • Mosey to Shovel Flag


6 (1 FNG: Diplomat); Altar Boy, Moth Balls, Four Eyes, Teacher’s Pet and O Positive (YHC).



Many PAX are participating in the Equinox Challenge.  Are you? Great. If not, consider it.  Also, challenge yourself to be challenged and/or challenge others to help them get stronger in areas of their lives (marriage, faith, etc.)


Bru-tal. Simple yet very effective with a few OP wrinkles just to keep the boys on their toes.  Great to have Diplomat join us in the gloom. Will be recycling this work-out.


Four PAX and Four Corners

THE SCENE: Mid-20s and WINDY!

SSH IC x 30

Imperial Walkers IC x 15

Hillbillies IC x 15

Daisy Pickers IC x 15

Finkle Swings

Meandering mosey to the field


Four Corners – Escalator Style

Corner 1:

  • 10 Burpees

Run to Corner 2

Corner 2:

      • 10 Burpees
    • 20 Big Boy Sit Ups

Bear Crawl to Corner 3

Corner 3:

      • 10 Burpees
      • 20 Big Boy Sit Ups
    • 30 Squats

Run backward to Corner 4

Corner 4:

      • 10 Burpees
      • 20 Big Boy Sit Ups
      • 30 Squats
    • 40 Overhead arm claps

Crab walk back to Corner 1

Back at Corner 1, we began to descend the escalator

Corner 1:

  • 40 Overhead arm claps
  • 30 Squats
  • 20 Big Boy Sit Ups
  • 10 Burpees

Run to Corner 2

Corner 2:

  • 30 Squats
  • 20 Big Boy Sit Ups
  • 10 Burpees

Bear Crawl to Corner 3

Corner 3:

  • 20 Big Boy Sit Ups
  • 10 Burpees

Run backward to Corner 4

Corner 4:

  • 10 Burpees

Crab walk back to Corner 1


Circle of Pain

We circled up and got into plank position. We took turns doing 5 merkins at a time while all others held plank. We did this for four rounds. There were cries of anguish.


Flutter Kicks IC x 15

LOLs IC x 10

American Hammer IC x 15

Box Cutters IC x 15

Manatee – 30 seconds on each side

Freddy Mercuries IC x 15

Peter Parkers IC x 15

Pickle Pounders IC x 15

4 PAX (0 FNGs) – Altar Boy, Mothballs, Chiocetti, Dewey (QIC)

YHC has gotten to spend a lot of good time with family lately. It’s not something I want to take for granted. Challenged the PAX to be more engaged with their loved ones and not slip into distraction with those most important to us.


It was a smaller group this morning and it was great to experience the camaraderie of everyone doing the workout together. Really pushing each other. It was a hard workout and even as Q I was often lagging behind a little. Thankful for this group of men who pushes me to get better.


Be A Pro

Date: 15JAN2019

AO: The Sandlot

QIC: Gus

PAX: Chioccetti, Soybean, Toms, Lodge, Four Eyes, Moth Balls, Altar Boy, Gus | FNGs: N/A

Conditions: 39F; nice and cool



Burpees OYO x 25
90-second plank
SSH IC x 25
Daisy Pickers IC x 25
Burpees OYO x 25
60-second plank


HSPUs / Squats

Stop to wait for Six; burpees while you wait

Burpees OYO x 25

Flutter kicks IC x 25
Hello, Dolly! IC x 25

Ratchet Shoulder Blaster to ENDEX

Count-o-Rama (8)



To obtain proper personal alignment, he must stop seeking to seem and determine to be. He must decide to turn Pro rather than continue life as an Amateur .

The superficially-committed Mascot is an Amateur. To him, what truly matters is only that he make periodic resolutions and look like he is trying to fulfill them. Then, when the circumstances of his life inevitably undo whatever small progress he might have made, he can repeat the process without being completely embarrassed. For that man it is all about the appearance of the process not the substance of the progress.

The fully-committed High Impact Man is a Pro. He views his proper personal alignment as a skill that requires daily practice to first obtain and then continually sharpen. Determined to be rather than merely to seem, a HIM focuses on Preparedness absent any concern of how that appears to the world.

The easy application here is to be prepared to Q a Workout. It’s something I’ve failed to do in the past, and I just improvise as I go along. I was acting like an Amateur, and I’m the Nantan! I’m installing Bricks to make sure that doesn’t happen anymore.

The harder application of this principle in my life is being a Pro Dad and Husband. Right now, I live with a 2-year-old, 4-year-old, and a wife who is 23 weeks pregnant. My life is chaotic. I can choose to be mentally, emotionally, physically, and spiritually prepared as a Husband and Dad; the DRP, Prayer, and support from my Shield Lock will get me there, The other choice is to be an Amateur and react to the circumstances of my life, a choice that will inevitably lead to big mistakes as I allow my emotions to rule.

MOLESKIN: Nobody really liked all those burpees.

Crucible 2019


noun: crucible; plural noun: crucibles
a situation of severe trial, or in which different elements interact, leading to the creation of something new.
“their relationship was forged in the crucible of war”

Get ready for the Crucible, an event that will challenge the pax of F3 Memphis to come out the other side better MEN.

March 30, 2019 the pax will gather at Old Forest at 0600 for our first Crucible.  We will travel(RUN) to 5 different AO’s across the region(14+ miles) with a 20-minute beatdown at each AO, led by the HIM of F3 Memphis.
Begin preparing your souls for a 3+ hour endurance event hosted by Shoestring, our 1stF Q.  We will run as a group with no man left behind. We will have a Q for each of the 20 minute beatdowns at the designated AO’s.  There is no fee for entry and this will test the pax physical abilities.
The AO’s we will visit:
Old Forest (startex)
Bermuda Triangle
Blazing Saddles (endex)

Punting on the Pitch.

THE SCENE: 25 degrees, rugby pitch was frozen. Great time to make tough men tougher.


Daisy Pickers IC  15
Windmills         IC  15
Imperial Walkers    IC    15
Hillbillies    IC    15


Mosey to the Rugby Field.

Bombs with a rugby twist. (partner exercises)
Burpees 90
Overhead Clap 125
Merkins 210
BBS 225
Squats 125
Punt the football through the Rugby goal posts.
Success: Pax subtract 25 reps from the overall count.
Failure: Pax add 10 reps to the overall rep count.


Pax line for 2 lines about 40 yards apart. 1 Pax runs with the football to the other end then hands off the football. That Pax then runs back in the opposite direction. Each Pax completed 2 sprints.

WW1 IC 15
Dying Cockroach IC 10.
Plank for 60 seconds.
Moth Balls, Chioccetti, Teacher’s Pet, Alter Boy,Toms, Orange Julius, Jail Bait, Park Bench.

2 Corinthians 5:10 For we must all appear before the judgment seat of Christ, so that each of us may receive what is due us for the things done while in the body, whether good or bad.

Ultimately, each of us will give account of our lives here on Earth. The importance of not letting sin predominate in our lives cannot be understated. Sin is in many like an infection or a malignancy. It starts out small, but if not removed, takes hold of our lives and can completely control us. However, its effects can be subtle, even to the point where the sin itself is felt to be good or even righteous.

Christ pointed this out with the pharisees in the New Testament, many of whom felt that persecuting and crucifying Christ was doing Gods work. The consequences of this type of “willful blindness” to sin can be devastating.

Given the eternal implications, its important to not accept even the smallest sin in our own lives.

Awesome group of Pax today! YHC could sense high energy from start to finish! The rugby pitch makes a great place to post.
Jail Baits Christmas celebration with MAM affecting a significant number of under served children.