Preblast for the Week of 6/17/19

Highlights for the week: Early Bird, Little John, and Gun Show VQs this week! The Old Forest and Sandlot are hosting a Trilogy Q – thematic workouts Monday-Wednesday with a coordinated soundtrack. Imagine one long workout spread over three days. Also, it’s BEASTWEEK at The Levee. This coming Saturday, 6/22, O Positive is going to have some breakfast after the Mothership. Two opportunities to give it away at new locations. Always Be Head-locking!

Continue reading “Preblast for the Week of 6/17/19”

GrowRuck 12 Reflections


On September 23rd, at approximately 0800, 52 men finished GrowRuck 12 standing in a sand volleyball pit. We started with 52 men at 1800 the night before, a few who had only just registered in the previous 24 hours. We endured 100 ruck overhead squats, sand munitions, Crab Mountain, a 3,000 pound Implement of Woe, and 13 miles under ruck. Below are some comments from the GRTs who started and finished as a team:

Continue reading “GrowRuck 12 Reflections”


THE SCENE: Humid, but not humid enough for me to describe the scene as “moist.”

F3 WELCOME & DISCLAIMER: Done, and done again for late arrivers.


  • SSH x20 IC
  • Daisy Pickers x15 IC
  • IW x15 IC
  • Arm Circles x10 IC
  • Arm Circles (reverse) x10 IC
  • Hillbillies x15 IC

First, we moseyed to the playground for some pull-up fun. We partnered up, and each pair completed 50 pull ups. While Partner 1 was doing pull ups (AMRAP), Partner 2 was doing some American Hammer. Repeat til accomplishing 50 pull ups. Hold plank til all-in.

Then we moseyed to a random clearing – clear of the old trees that make up Old Forest – for some modified (B.O.M.B.S.) suicides. Like suicides, start at the starting line, sprint to cone 1, sprint back to the starting line, sprint to cone 2, etc.  BUT, modify to add exercises at starting line and each cone.

  • Starting Line = Burpees
  • Cone 1 = Overhead Claps
  • Cone 2 = Merkins
  • Cone 3 = Big Boy Situps
  • Cone 4 = Squats

We completed 4 rounds, flutter-kicking til all-in after each round:

  • Round 1 = 2 reps
  • Round 2 = 4 reps
  • Round 3 = 6 reps
  • Round 4 = 8 reps

Fortunately for these PAX, we had time for a BONUS ROUND! Since the PAX seemed pretty spent, I kindly gifted them with only FOUR REPS during the bonus round. BUT….. this time we bear crawled and crab walked instead of running. Whew!

Thankfully, we had an Easily Amused playlist filled with emo, punk, and pop-punk highlights from the 90s and early 2000s. Green Day, Blink 182, Taking Back Sunday, and other wildly energetic and mournfully sad bands gave us the fuel we needed to get through 120 burpees and other shenanigans.

We moseyed back to the flag in time for 38 American Hammer IC.

14 PAX: Crayfish, Mudslide, Dewey, Four Eyes, Tuco, Goose, Jail Bait, Altar Boy, Bottomless, Chioccetti, Teacher’s Pet, Mirage, Lodge, Easily Amused

This morning I was thinking about sleep because my 2.2 kept me up all night. Some evenings I end my day with the Compline Prayer from the Book of Common Prayer. It’s a nightly reminder that sleep is a gift and an opportunity to surrender to God. When we sleep, we give up control and trust that God’s in control, that God is good, and that God is for us.

“In peace I will lie down and sleep,
    for you alone, Lord,
    make me dwell in safety.”   – Psalm 4:8

This was a hard workout! I’m thankful to be in the company of HIM who push me. PLC was rich today as men continue to grow in relationship with one another.

Pre-order your Sandlot shirts HERE!

Once You Block, The Fun Don’t Stop

THE SCENE: An absolutely beautiful 75 degree sunrise over the Veteran’s Memorial

  • Side Straddle Hops – 15IC
  • Imperial Walkers – 15IC
  • Hillbillies – 15IC
  • Arm Circles – 10F/10B IC
  • Daisy Pickers – 10IC

Partner up, grab a CMU, and dont let it go till the Mary. One partner does the 100/150/200 with a CMU while the other backpedals 20 yards with the CMU, does other part, then walks back with the block (Walk/thing/walk). Then switch.

  • Round 1:
    • 100 Tricep Dips
    • 150 Squats
    • 200 Mountain Climbers (2 is 1)
    • Walk/5 blockies/walk       (burpee with a block)
  • Round 2:
    • 100 Side lunges (50R/50L)
    • 150 Curls
    • 200 Gas Pumpers with block over chest
    • Walk/5 Around the World/Walk     (Shallow squat, Make a Large “O” with the block in front of you.)
  • Round 3:
    • 100 American Hammers
    • 150 Lawn Mowers (75R/75L)  (Upright rows or whatever you call them)
    • 200 Calf Raises
    • Walk/10 Floor to Ceiling/walk     (Block on ground, pick up, press up, back to ground)

What actually happened…Round 3 got shortened to allow for the Mary. Ended up with about 100 Hammers, 60 Mowers, and everyone came in for 50 calf raises each.


  • (1)Plank, (2)side star, (3)reach under touch your obliques, (4)side star.  4 count 15IC
  • Oblique Crunches 15R/15L
  • Superman Banana Roll 20IC (Superman, 4 count roll to banana, 4 count hold, 4 count roll to superman, rinse and repeat)
  • Boat Wave (Everyone in boat. On your turn, down and back up to boat. 4 times around the circle)

11 – Miracle Ear-VQ/QIC, Sleep Number, Orange Julius, Flobee, Searcy, Croissant, Bailout, Wall Builder, Garmin, Commie, FNG-Test Tube

Been studying Creation which led to the study of what classifies an item to exist. Does something exist because it is material (you can touch, see, smell it) or is it functional (it has purpose or function)? Made me think about Faith. What does it mean for your faith to exist? If your Faith has no function or no purpose, how can we say we have Faith? Live your life and walk your walk to where your Faith has function and purpose. You’ll never have to question its existence.

Counting in cadence becomes increasingly difficult as the workout progresses. It also becomes increasingly comical during the pains of Mary.

Upcoming Convergence on the 4th. 2.0s welcome!

String of Pearls

THE SCENE: perfectly humid morning at Arcadia


SSH IC x50
IW IC x20
Mountain Climbers IC x20
Windmills IC x15

Burpee Mile: 25 burpees every 1/4 mile.

20 Tempo Squats every 1/8 mile for 1/2 mile.(80 Squats total)

Suicides in District 5.  This court is perfect for suicides.  I also love doing suicides.  I am weird.

American Hammer IC x30
LBC’s IC x30
American Hammer IC x20
Gas Pumps IC x30

14 Pax(0 FNG’s) Shoestring(QIC), Slots, Captain O, Beauty Shop, Lochte, Nature Boy, Innuendo, Chuck E Cheese, Runner Up, Webelo, O’Reilly, Hot-N-Ready, Rain Out, Landline.

Accountability is submission to standards by enforcement and consequences.  All of us need to be held accountable in some form or fashion.  You can not do it alone.  YHC encouraged the pax to find those men to lock shields with and begin to build trust and relationship so you can hold one another accountable.  YHC is holding myself accountable to my Shield Lock regarding the queen.  For 30 days, I have to do 50 burpees for every drink that is not water or black coffee.  I am cumulatively doing them at the end of the week.  I have the freedom to drink a coke or two, but will have to pay for those at the end of the week.  I have set a standard.  And thru submission to my Shield Lock, will suffer consequences for my actions or reap the rewards for meeting the standard.  There are many areas that we can all submit to accountability to one another.  Find men you can trust and start accelerating.

Captain Obvious and Slots were having the greatest of conversations for the first half of the burpee mile, then it got verrrry quiet for the second half.  All mumblechatter seemed to quit as we finished with suicides and Mary.  Glad we didn’t have music.

Shout out to Slots for the AMAZING watermelon and Chuck E Cheese for the cold brew.  Perfect morning!!

Christmas in July is coming. Be on the lookout for something from YHC.

F3_Paper Meter Maid

THE SCENE:  I pulled up to a paper stick man of Meter Maid standing in the position of the shovel flag.  Cheesesteak was the only car in the parking lot at the time but denies that he placed the paper version of Meter Maid.

  • SSH x 30 IC
  • Daisy Pickers x 15 IC
  • Windmills x 15 IC
  • High Knees x 20 IC
  • Burpees x 10 OYO


Run to the Stables

AMRAP for 8 minutes:

  • Pull ups till failure
  • Wall Sits till failure
  • Run Around Stable

AMRAP for 10 minutes:

  • Merkins x 10
  • Squats x 10
  • Burpees x 10
  • Run around Stable

AMRAP for 8 minutes:

  • Leg Lifts x 10
  • Shoulder Press x 10
  • Flutter Kicks x 10
  • Run around Stable
  • 15 Train Burpees

Run back to shovel flag for Mary

High Plank/Low Plank Alternating for 3 minutes
13 PAX +1 Paper PAX (Meter Maid and surprisingly on time), 1 Merlot Splash:  Rocket Launcher, U-Rock, Pops, Stephen King, Webelo, Sparky, Cheesesteak, Puddle Jumper, Watchita, Captain Obvious, Flatland, Gus, Woody, QIC
Talked about the more you put into being a leader and being a part of the F3 community, the more you get out of it.
This was the first time that Meter Maid has ever made a workout on time albeit it was a paper version.

Live and DIE by the SWORD at the Annex

THE SCENE:  A little humid, but forgiving. Grimace and Speedy are already sweaty and panting. Can’t imagine why.

F3 WELCOME & DISCLAIMER: Totally on time. Why would you ask? Repeated for Meter Maids (Or Roombas as they are known at the Annex). Speedy spent this time EHing a recent critic of the F3 Nation.

SSH IC x 20 (because we have rules)
Windmills IC x 20
Daisy Pickers IC x 20
Hillbillies IC x 20

Speedy kept doing Jawflappers

It’s revenge of the nerds time! More Dungeons and Derkins!
We mosey over to the east side of the parking lot near the 400m/quarter mile loop for the Sword Coast Relay. For those that still think Monopoly is an acceptable board game, The Sword Coast is a location in a popular D&D setting that’s positively brimming with adventure.

Nerds love alt text.

Our loop was just like that, but without all that pretty water, and with lots of ragweed and joggers.
Speaking of, our illustrious leader, Speedy, finally joined us for the explanation.

  • PAX Circle up and remember their spot in the order. We start with Gomer and go around the circle. (Place your bets on whether the PAX stayed in order).
  • PAX #1 rolls a 12-sided Exercise die (I found the good one. Miss me with that yoga die). He then runs clockwise around the loop, bearing THE BATON (Which was a NERF Sword. NERF OR NOTHING!).
  • PAX do the exercise the die winds up being. Difficulty ranges from “Water Break” to “20 Burpees”.
  • Once All In, PAX #2 rolls and runs Counter Clockwise, getting the sword from the previous PAX.
  • Once All In, PAX #3 rolls and runs Clockwise, getting the sword from the previous PAX, and so on…
  • After you hand off the sword, finish your loop and return to the circle and recover until the next roll.
  • As with the last D&D Q, all PAX have the ability to reroll one of their own rolls once that morning. 

The interesting twist with the reroll this time is that you don’t have to do the exercises, so you can reroll to try and make it harder or easier on your fellow PAX. Tunes were started and we were underway! Gomer rolled a 20 Burpees straight away and completed the loop before we could finish, like a boss. The first round proceeded with minimal shenanigans. Everyone chanted for Water Break and we all experienced disappointment as a family. Everyone hung in there for lots of jump lunges and jump squats.

In the second round, I witnessed Grimace go out of turn. Mark it folks. Civility died in the Annex at 5:57AM. For Shame. Not long after Speedy finally rolled the first “Water Break”, He then tipped it over to change it to 20 burpees, and ran off like we wouldn’t notice that.

Speedy’s Stealth check: 4 (Broad daylight, and like 6 people staring straight at him)
PAX Perception check: 30+ (Again, we watched you do it, dude)

Gun Show tossed it up to make up for that chicanery and we got a Water Break, which translated to a 20-count. Sonic and Tremor did the burpees anyway. I think they take burpees as a free action. Beasts. Speedy on the other hand is obviously Lawful Evil. By the last rounds, order was mostly forgotten, but good laughs and mumblechatter was had.

Everyone went about 3 or 4 loops. I figure the sword was carried about 3.5 miles in total. Good job PAX. Get you some of Speedy’s Potion of Jitteryness.

Flutterkicks IC x 20
LBCs IC x 20

Gomer, WannaCry, Tremor, Sonic, Grimace, Speedy (AOQ), Gun Show, Pronto Pup,  Roomba (QIC)

Accidentally keeping with the theme, I talked about Treasure. Matthew 6:21 says “For where your treasure is, there your heart will be also”. It is crazy easy to say you support someone or something, but that is nothing unless you are putting time, energy, and/or expense into it. I am so proud of the F3 community as we take care of each other, especially during the floods a few weeks back. I felt I was preaching to the choir because every one of them takes this seriously enough to put sweat and time and planning into this. I told them to evaluate where their brethren place their treasure to find out what they are actually serious about.

Prayers for Pronto Pup’s friends that are terminal, for traveling PAX, Frosty’s M, Rabbit’s job, and all else unspoken.

The Slack channel has been abuzz with rules lately, and today we fudged our way through my set of rules, but still had so much fun, in spite and because of it. I was happy to see WannaCry back out there. His quote on Slack said it all. It’s not motivation. motivation is fickle. It’s discipline that keeps us coming. I missed having Pronto Pup out there, and wish him luck on his VQ at the Levee. Can’t remember much about the mumblechatter, except that they hate that Die. I love the die. I don’t have the heart to tell everyone to do 30 mountainclimbers. It does :). I’m glad to have Sonic stick around after for the summer. Can’t wait for the next session…er…Q. Think I’ll finally bring that dragon I’ve been saving. 

Convergence at Mothership on 4th of July. 6:30AM – 7:15AM. All other AOs are closed that day, so you need to get your freedom fix there. Grimace is on Q, which is no coincedence. Red, White, and Blue all mix to make a light purple.

Arcadia Launch O rama

THE SCENE: Glorious rain, no lightning in the area

SSH x25 IC
Imperial Walker x10 IC
Daisy Picker x10 IC
Merkin x10 IC
Tempo Squat x10 IC
Partner 11s
– Ankle Throws (both partners complete exercise)
– Run to flag, pattycake merkins

The competition begins:
Wheelbarrow race around the tetherball pole and back (Team Woody U-rock won). Winners take a victory lap, losers do burpees

Mosey to the hockey rink for 1v1 with your partner
 – AMRAP Carolina Dry Docks (1 min). Winner takes a victory lap. Loser 11 burpees
 – AMRAP BBSUs (1 min). Winner = victory lap. Loser = 12 burpees

Mosey to the baseball field for a sprintable surface. 
1v1 sprint vs your partner. Winner = victory lap. Loser = 13 burpees
Gladiator Hands – 1v1. Game to 5. Winner = victory lap. Loser = 14 burpees

Mosey to the hill for clock Merkins x6 IC

Pickle Pounders x10 IC
Pickle Pointers x10 IC
Flutterkicks x25 IC
Slow Freddie Mercury x15 IC
Hello Dolly x15 IC
Hold plank 60 seconds

9 (0 FNG) 

Love one another with brotherly affection. Outdo one another in showing honor. 
Romans 12:10

As men, we love to compete and outdo one another. No matter how silly the contest (wheelbarrow race in the mud, gladiator hands, etc) we are happy to try and best our competitors. Let’s pursue outdoing one another in showing honor with the same intensity. 

Arcadia is a great AO. I’m thrilled it is launched and excited to see the local neighborhoods impacted by the goodness that is F3. 

It’s very enjoyable to observe grown men play gladiator hands, but clock merkins on that baby hill should become a staple of this AOs diet. It is perfectly angled for tricep enhancement.

4th of July convergence

40 Minutes of Hell with the Lost Boys

THE SCENE: A cool yet moist 67 degrees.


Moseyed around the short side of the running/walking trail.

Partner 1 performed the exercise while Partner 2 backpedaled 50 yards and performed 1 rep of Bobby Hurley, Burpees, or SSH before jogging back and switching out with Partner 1.


  • Mountain Climbers for total of 150
  • Squats for total of300
  • BBS for total of 150
  • Shoulder press for total of 300
  • Imperial Walkers for total of 300
  • Merkins for total of 150

Didn’t have time, may try next time.
Five PAX: Softball, Ragequit, Beef Log, Zima, Fugitive (QIC)
Power of Team Work and Perseverance.   I recounted my career and how at many times choices were made at the expense of family time, but with perseverance and team work all those goals once thought un achievable are finally coming to fruition.  Never give up!

“You suck, Mardi Gras!” – Shoestring

THE SCENE:  Calm. Almost too calm. A slight fog lifting from the field atop the hill at the Berm. PAX slowly arriving one by one, unloading rucks and CMUs for the imminent beat down.



  • 20 SSH
  • 20 Arm Circles (10 each direction)
  • 20 Imperial Walkers
  • 20 Mountain Climbers
  • Mosey around the Building

The 75th Anniversary of D-Day was earlier this month. Operation Overlord was the codename for the invasion of Normandy by allied forces during WWII on June 6, 1944 (6-6-44)

AMRAP IN 30 MINUTES (with ruck)

  • 60m Suitcase Carry
  • 60m Bear Crawl
  • 44 American Hammers
  • 60m Suitcase Carry
  • 60m Bear Crawl
  • 44 Burpees (yes…with ruck)

PAX were instructed to continue after completing 30 burpees for the sake of time. Modifications include lunges, ruck drags, burpees sans the ruck, and squats).

PAX were able to complete 2 reps


  • 1 minute plank (high or low)
  • 1 minute flutter kicks


  • 8 PAX (0 FNG)
  • Mardi Gras (Q), Lipton, Shoestring, Big Top, Drifter, Beauty Shop, Tomb Raider, Laettner

Derek Webb’s song “Wedding Dress” has a line that always sticks with me, “I’m a prodigal with no way home.” We’ve all had those moments in life where we felt that we messed up, burned a bridge, etc and had no way home but God, the church, F3, friends, and family will always accept you back, regardless of the circumstances. Don’t stay out in the cold out of fear you can’t come back inside.


This work out is brought to you by the VERY FAIR folks at GORUCK as part of the June D-DAY GORUCK Challenge. Lipton went on vacation, with me only posting once every few weeks and came back following my 345 week to a surprising beat down…he said, “It’s like you found religion.” Shoestring graced us with his presence primarily because he was selling me a hip belt for my Rucker (which I wished I had during those bear crawls). At least once he uttered the phrase, “you suck, Mardi Gras” and that was enough for me.

44 Ruck Burpees suck. A lot.


GORUCK Christmas in July is next week…take advantage of the sales and grab you a new ruck!

Taper Day for SB. Cobains, Morglians


Edge of seat


Gaved it.


  • SSH x20IC
  • Slow Daisy Pickers x10IC
  • Some additional stretching


Looks like ole’ SB went and double booked himself for a Morg Q AAAAND a 26.2 mile ruck on the same day. This calls for a taper and all you guys are coming with me.

P1 Mile ruck with periodic stops to perform the following exercises (rucks on):

  • 50 Merkins (rucks on)
  • 50 Squat Thrusts (rucks on)
  • 50 Flutter Kicks (rucks overhead)


  • American Hammers x15IC
  • BBSU x15IC


7 PAX: Orange Julius; Topanga; The Streak; Commie; Miracle Ear; Wall Builder; Soulja Boy (QIC)

The U.S. Navy Bluejackets Manual defines leadership as the art, science, or gift by which a person is enabled and privileged to direct the thoughts, plans, and actions of others in suck a manner as to obtain and command their obedience, their confidence, their respect, and loyal cooperation.

Though the nuances of this definition change in different settings and situations, the opportunity to lead remains our privilege nd responsibility. 

Challenge to the PAX:  BE LEADERS!

Insert any personal comments, notes, devotion content, etc.

Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

6/19/20 Trilogy Q – Return of the Jail Bait


Warm and “Close” – Doc Hollywoods Grammy

Done (Jurassic Park theme playing in the background)


10 merkins OYO

Imperial Walkers 15x IC

10 groiners OYO

Daisy Pickers 15x IC

10 jump squats OYO

Tokyo Drift around island halfway then Back Peddle to the Future around to the flag.


Of course we did 5 burpees every 3 minutes during the BC


Starting at flag

Jack Webb Merkins (Episode 1) – 1 merkin followed by 4 shoulder presses

Tokyo Drift around half of the island

Gas Pumpers

Back Peddle to the Future around other half

Mosey to play ground

Partner Up

P1 – Squats (Episode 2) until relieved by P2

P2 – 5 pull ups,  run up and through jungle gym back to P1

Indiana Jones Run around playground and back to flag

30x American Hammers

14 Pax : Dewey, MIB, Scout Team, Four Eyes, Jail Bait, Bottomless, Ice Cube, Lodge, Mirage, Doc Hollywood, Chiochetti, One and Done, Crayfish, Mud Slide.
At the expense of sounding cheesy. Movies have been on my mind so…..

Know that when you are stressed, hopeless and have little understanding that as Christians we know the ending. We know that there will be a day that we worship at the throne of God singing his praises forevermore. We will not worry about sickness, pain, death, insecurities, and sin. We have to trust, although that s*#$ ain’t easy, that at the end of the day however it goes that God is always sovereign and will keep his promise.
S/O Chiochetti for being Head Director for Trilogy week. Enjoyed getting to collaborate with him and Crayfish.