November 12, 2019


THE SCENE: The Sandlot. Abnormally hot and sunny…is what we wanted it to be.
F3 WELCOME & DISCLAIMER I completely forgot the disclaimer. What happens now?
Warm-up to Pharrell’s “Happy”. Change to next exercise at the start of each next verse. On chorus, it’s SSH with burpee every time he says the word “Happy”. I yelled out the exercise at the start of each verse and all PAX performed the exercise OYO. Exercises are as follows:

During verses:

Daisy Pickers

Imperial Walkers



During chorus:


We broke into two teams with two on each team. While one PAX runs 100 yards down path to sign hanging on fence, other PAX performs exercise with CMU (cinder block for those who are unfamiliar). Exercises are as follows:

  • The Lion King x 100 – Start with a CMU tight to your chest. Move into the low squat position and lower the coupon between your knees. Coming up out of the squat raise the coupon high above your head thrusting it upward so that it is weightless for a fraction of second. Think Simba being presented in the Lion King.
  • Blockee x 100 – Burpees with CMUs. With your CMU drop down and do a Merkin on the CMU. Return to the standing position and press the CMU above your head to complete one rep.
  • Russian Jig x 100 (in hindsight, I would make this more like 300, because of how quickly it goes by) – With CMU on ground in front of you, you’re doing a modification of the box jump. Instead of jumping up on the CMU, you’re simply going back and forth between each foot, tapping your foot on the top of the CMU, carrying the weight on your grounded foot. 2 is 1, so every other Russian jig is 1 rep.
  • Lunges x 100 – holding CMU in both hands, twisting to the side when in lunging-forward position, right then left x 100. 2 is 1, so every other lunge is 1 rep.

Dealer’s choice.

War Hammers IC – This exercise is a combination of a World War II sit-up by adding four American Hammer reps at the top of the sit up. Similar to Captain Thor, but this does not include an ascending count.

Dying Cockroach IC – 4-count ab exercise done lying down that involves touching hand to opposite leg, back down, then other hand to opposite leg. Form can vary wildly.

LBC IC – The “Little Baby Crunch.” Aka a crunch/sit-up.

And Altar Boy dealt one more Mary that I can’t even remember what it was, but it was cut short for time anyways.

4 PAX. Upgrade (QIC), Chioccetti, Altar Boy, MIB.
O’Reilly shared a Mother Teresa quote at Blue Collar yesterday, and I decided to use it again for this morning’s COT. I had heard it before, but each time I hear it, it hits me harder, and impacts me differently in my different stages of life.

“People are often unreasonable, irrational, and self-centered.

Forgive them anyway.

If you are kind, people may accuse you of selfish, ulterior motives.

Be kind anyway.

If you are successful, you will win some unfaithful friends and some genuine enemies.

Succeed anyway.

If you are honest and sincere people may deceive you.

Be honest and sincere anyway.

What you spend years creating, others could destroy overnight.

Create anyway.

If you find serenity and happiness, some may be jealous.

Be happy anyway.

The good you do today, will often be forgotten.

Do good anyway.

Give the best you have, and it will never be enough.

Give your best anyway.

In the final analysis, it is between you and God.

It was never between you and them anyway.

~Mother Teresa”

I mentioned how I often let the voice of man dictate my decision-making, but the voice of man is full of insecurity and immaturity and often lacks compassion and empathy for others. I often won’t over-achieve, because I worry people will think I’m trying too hard to look good. How ludicrous is that?


So thankful for these men, coming out in this weather to lift cold, heavy CMUs in the air with me. I gotta love the heart of these men and what they bring to F3.