Roots’ VQ

  • THE SCENE: 82 and Humid

    SSH x25
  • Daisy Pickersx20
  • Imperial Walkersx15
  • Hairy Rockettesx10
  • Lunge Walk 100 yds, 10 burpees, mosey to horse stalls
  • 25 PAX-assisted Pull ups – 2 sec hold at the top
  • Lunge Walk 100 yds, 10 burpees, mosey to startx
  • Bear Crawl Ring of Fire
  • Follow the bouncing ball – random exercises decided by fate



Halpert, Woody, Bipolar, Billy Blanks, Sparky, Watchita, Roots
“Everything can be taken from a man but one thing: the last of the human freedoms—to choose one’s attitude in any given set of circumstances, to choose one’s own way.”

Stop, take a breath, think “is my response to the situation I’m in proportional to the situation”?  This is good advice in good times and stressful times.  The stressful message is obvious – don’t fly off the handle when someone cuts you off on 385 or when work gets too much or when your dog eats half of the ‘bouncing ball’ you planned to use during your VQ.  Sometimes, though, we don’t stop and think about our responses to the good times.  When your 2.0 excitedly runs up to you when you walk in the door to tell you that they finally won a Fortnight battle and you just give a half-assed ‘good for you’, you just missed an opportunity to build up a young person.  That missed opportunity may not come back to you and what a shame that would be.

Champagne Supernova

Mid 70s; still hot and humid.

All welcomed; disclaimer given.

Mosey to the end of the drive and back.
Daisy pickers IC x 10.
Abe Vigodas IC x 10.
Arm circles OYO x 10.
Reverse arm circles OYO x 10.

Run with CMU to field.
Bear crawl across the field, dragging CMU.
Wheelbarrow back across the field, swapping places with partner at the midpoint of the field.  Merkins OYO x 10 at ¼, ½, ¾, and end of field.
Lunge walk and crab walk back across the field, switching from lunge walk to crab walk at the midpoint.
Sprint back across the field with CMU.
Mosey to the stables.
Burp-ups x 20.  Train came through in the middle of this, so 15 train burpees, as well.
Shoulder press with partner resistance for 30 seconds.
Leg lifts with partner resistance for 30 seconds.  Shout out to Rocket Launcher for these last two.
Mosey to the field.
CMU curls x 10.
CMU upright rows (?) x 10.
Sprint to the flag with CMU.

LBCs IC x 50
BBSUs IC x 20

8 PAX (no FNGs): Billy Blanks, O.G., Cheesesteak, Webelo, Pops, Blart, Woody, Meter Maid (QIC).

Stay positive when going through difficult times in life.  Hard things wear down rough edges.

No merlot today, but several gloom horns.
Woody fell from the pull-up bar while doing burp-ups.  Hopefully the only thing he hurt is his pride.
Billy Blanks will wear short sleeves to kickboxing and a singlet to F45, but only long sleeves to F3.
Prayers for several babies on the way.
Prayers for those who may be affected by possible flooding in New Orleans.

If you would like to help a family affected by last month’s flooding in Germantown hang sheetrock this weekend (Pops’s neighbor), let Cheesesteak know.

Mothership BOMBS

Date: 06/29/2019

AO: Mothership

QIC: Tiger Lily

PAX: Bailout, Big Top, Billy Banks, C-Lo, Croissant, Farmer, Hot and Ready, Orange Julius, Photoshop, Tomb Raider, Tremor, and JDate (FNG)

THE SCENE: Beautiful sunny Saturday morning as the morning ruck crew was finishing a light stroll watching the sunrise. They may have been seen holding hands at one point in time.


20 Daisy Pickers IC
15 Imperial Walkers IC
10 Arm Circles IC
5 Good morning IC

Buddy up with one rucksack between each pair.  Partner #1 puts on rucksack and starts walking.  Partner #2 does first exercise on the list and then chases down Partner #1. When he catches his partner, they swap: Partner #2 takes the rucksack while Partner #1 does the same exercise.  Repeat until all exercises have been done 5 times BY EACH partner.
-5 Burpees (50 per pair)
-10 Overhead Claps (100 per pair)
-15 Mericans (150 per pair)
-20 Big Boy Sit-ups (200 per pair)
-25 Squats (250 per pair)

Hurricane Hoedown from 1 to 6, with extra flutter kicks at the end to get us to 8:00.

13 PAX with 1 FNGs

Long Term Impact and Blind-Spots – My 2.1 decided while YHC was out of town to try to start a fire in the garage, he was successful in lighting sawdust soaked in gasoline on top of a CMU on fire and burning a plastic bucket. Needless to say, he was not thinking about the impacts that a fire in the garage could cause. YHC challenged the PAX to use others that have been there or others around us to look at our blind spots and look at the long-term impacts our actions might cause.

This morning was everything I love about the Mothership. It is great to see people that you normally do not get to work out with; in addition to the extra 15 min seeming like the workout will never actually end. The mumble-chatter was great (expect nothing less from BB), and everyone got better. I am truly gonna miss all three Fs with you HIM!

Use your blinker and mind your business


ssh, quick 90×3 warm up
We covered a lot of ground looping through trials, bridges, gavel roads, greenway sections, on top of the old dump and ended with 4 sprints across the pedestrian bridge over the Wolf River.

Speaker, Nature Boy, Billy Blanks, Slots, OP, U-Rock, Croissant, Farmer, Sparky-Q
New position has me driving from Gtown to downtown daily. 240 is a nightmare and I let it affect my mood the first few weeks.  Now I focus on my driving a block out all the other inconsiderate drivers. If you mind your business and use your blinkers you probably won’t get shot.
The sprints at the end really got the endorphins rolling.
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.



[0500] iPhone 8 alarm goes off (“Why does Cpt. Obvi still have the dinosaur iPhone 8?”, you ask. Because his boss demanded he lay out the business rationale for getting the iPhone X when the 8 was $300 cheaper. He declined.)

[0500:01] YHC apparently silences previously-mentioned alarm and promptly falls back asleep.

[0517] YHC miraculously wakes up, realizes the danger of his snooze, and turns it up to 11. Obviously, the knob only goes to 10.

[0518:30] YHC is out the door, and down the driveway, on schedule to pull into THE LEVEE at exactly 0529:11. Perfect.

[0522] Walnut Grove Road is closed because of a “downed power line” aka “another Cordova murder”. YHC has to completely backtrack and take the road less traveled aka Germantown Road. Eff.

[0524] AOQ is alerted that WOR may need to start w/o the QIC. AOQ confirms cuz he’s a HIM.

[0532] YHC arrives to find the Houston High School football field locked tight. There goes the weinke. Eff. Modifications began swirling in YHC’s brain.

[0534] YHC pulls truck into parking lot behind football field as AOQ is leading PAX on a mosey from SP. Good timing. Hopped out of the truck to retrieve cones from back of said truck in order to execute on wienke modifications. Cones not in bed of truck. Eff.

[0535] PAX circle the QIC. Welcome to eff three.


*YHC assumes Halpert did this. Who really knows though?

Halpert apparently led the men in 100 SSH IC. At least that’s what they were all complaining about when we started THA THANG. Speaking of … 


1. MODIFIED RED BARCHETTA: PAX at starting point. Then …

  • 120-yard dash + 100 SSHs (plank til all in) + sprint back to SP
  • 120-yard dash + 75 mountain climbers (plank til all in) + sprint back to SP
  • 120-yard dash + 50 LBCs (plank til all in) + sprint back to SP
  • 120-yard dash + 25 merkins (plank til all in) + sprint back to SP
  • 120-yard dash + 10 burpees (plank til all in) + sprint back to SP

2. PAIN2: PAX begin at Corner 1 (C1). Then …

  • Bear crawl to Corner 2 (C2) – 25ish yards … then 25 merkins
  • Run to C3 – 25ish yards
  • Lunge walk to C4 – 25ish yards … then 25 squats
  • Run backwards to starting point (C1) – 25ish yards
  • Rinse & Repeat x2 (completed 3 total evolutions of this trash. Originally hoped to do 4. Next time we will need to #dobetter.)

Flutter kicks IC x 15
Freddy Mercury IC x 15
60-sec chill cut plank

COUNT-OFF & NAME-O-RAMA: There were 15 BEASTS in attendance: Plunger, Motel 6, Snowman, Lochte, Rocket Launcher, Nature Boy, Halpert, Hello Kitty, Bill E. Blanks, Backseat, Steinbrenner, Rainbow Warrior, Pronto Pup, La-Z-Boy, Cpt. O (QIC)

CIRCLE OF TRUST/BOM: Taken from Psalm 112 … 
Blessed is the man who fears the Lord, who greatly delights in his commandments! Light dawns in the darkness for the upright; he is gracious, merciful, and righteous. It is well with the man who deals generously and lends; who conducts his affairs with justice. For the righteous will never be moved; he will be remembered forever. He is not afraid of bad news; his heart is firm, trusting in the Lord.

MOLESKIN: I’ve rarely been late for F3 workouts, let alone ones I’ve led. At least I made it before Meter Maid, who still hasn’t arrived. Props to Halpert for taking the reins and getting the ball rolling. Props to Steinbrenner for reminding us every 6 minutes he was about to leave for the beach. Props to Billy Blanks for doing Billy Blanks things, like making us straighten our legs. Props to Nature Boy for the ride back to my truck after COT. Props to the BEASTS that showed up that rolled with my punches and welcomed me back after a couple of weeks off. While I don’t fit the description the original genius had in mind when devising the BEASTWEEK Q concept, I was honored to lead the PAX. If they were half as smoked as I was, then we all did pretty, pretty, pretty good work. Long live THE LEVEE. 300 SSH in any workout is dumb. But we did it. 

ANNOUNCEMENTS: There was lava java afterwards. RESPECT WEEK is next week at THE LEVEE. Take that for data.

Bear Crawl 11s at the Saddle

Pleasant. Damp ground. Thick, damp air. 

Expertly given.

SSH x25; Daisy Pickers x10; Imperial Walkers x15; Tempo Squat (Barracks style) x10; hold the last squat; Smurf Jacks x10

MOSEY! The PAX hit the long road and made their way to the stables. Pair up. PAX did 25 pull-ups each, with partner assist if necessary. 

MOSEY! We made our way to the bench cluster near the playground, where stay-at-home moms and nannies check Facebook on their phones while their kids do who-knows-what 40 yards away. 

3 sets of:
Bulgarian split squats x8 (each leg)
Derkins x10

MOSEY! We meandered around to the tennis courts and lined up on the doubles sideline. 

Starting on the sideline, perform 10 Carolina Dry Docks. Bear crawl to the far sideline and perform one jump squat. Crawl bear back to start, 9 dry docks, bear crawl, 2 jump squats, crawl bear, etc. 

PAX who finished early were rewarded by reversing the ladder while waiting for the others to finish.

Our 11s were interrupted right at 0600 when we heard a train approaching. We were all awarded a 10 burpee prize.

MOSEY! We started to make our way out of the tennis courts – JUST KIDDING! Back to the sideline!

Suicides: Near sideline to far sideline on Court 1, then near sideline on Court 1 to near sideline on Court 2, then near sideline on Court 1 to far sideline on Court 2. Two rounds.

MOSEY! Back to the flag for some Mary. 

Shoulder taps x15
Annie x8 each arm
V-ups x15
Box cutter x15
Reverse box cutter x20 (Billy Blanks)
American hammer x15 (Flipper)

9 PAX: Proton (Knoxville), Slicnut, Webelo, Flipper, U-Rock, Billy Blanks, Watchita, Jimmy Neutron (FNG), Soybean (QIC)

YHC encouraged the PAX to recruit a Shield Lock group to lean on for accountability. I’ve been meeting for a few months now with a group of guys I see regularly throughout the week. We ruck at 5:30 AM once every two weeks. Having other men who will ask difficult questions and challenge you is critically important to you becoming the kind of man you want to be. Read the Q Source article linked below and get a group going.

Great group this morning – the mumblechatter is always strong when Billy Blanks is around. Welcome Jimmy Neutron, who is a nuclear physicist at St. Jude. 

2nd Place Finish at the Saddle

THE SCENE: 60s, cool morning for June
Done. Done.


SSH x 20 IC
Daisy Pickers x 10 IC
Imperial Walkers x 16 IC
Arm Circles x 20 IC
Mosey to Field


Ring of Fire
Round 1- 10 Merkins, PAX SSH
Round 2- 10 Burpees, PAX LBCs
Round 3- 10 Squats, PAX Flutterkicks
Round 4- 10 SSH, PAX Merkins
Round 5- 10 LBCs, PAX Burpees
Round 6- 10 Flutterkicks, PAX Squats

Mosey to Horse Stables
3 x 10 Pull-ups
Mosey Around Stables and to the Horse Arena

11s- Squats -run stairs- Dips

Mosey to Former Startex
Partner up, one PAX performs Mountain Climbers, partner PAX runs parking lot.

20 American Hammers IC

6 PAX, no FNGs (U-Rock, Woody, Billy Blanks, Speaker, Sparky, Watchita)

Taken from Extreme Ownership

“In order to convince and inspire others to follow and accomplish a mission, a leader must be a true believer in the mission. Even when others doubt or are asking is it worth it, a leader must believe.”

“Leaders must always operate with the understanding that they are part of something bigger than themselves and their own personal interests.”

Blazing Saddles placed second at the Horse Show, and we have a 2nd place ribbon to prove it.

Watch Slack for opportunities to assist Meter Maid, Pops and neighbors.

Whose Line (or workout) is It Anyway?

Q: Billy Blanks


THE SCENE: Sunny. Very warm (80’s) and bad air quality via weather channel app


Team effort 


Ssh x 20

Tempo squats X 15

Oyo dead lifts x10 each leg

Ssh x15

Stretch 60 sec


Follow leader jog to treehouse

Groups of 4

4 stations: fence, bars, swings, roamers

Each station had 3-1 minute rounds. You did all exercises in station before rotating to new station:

Fence: Dips, decline Spidermans, dips

Bars: Pull-ups, Hang and hold, Knee tucks while hanging

Swings: Inverted rows, Tricep extension, Merkin with knee tuck

Roamers: Swish swish lunges, bear crawl, crab walk

Mosey to open patch

1 min of alternating SSH and squat

1 min of alternating SSH and merkin

(10 burpees due to sass)

Billy shoulder boulder blaster

Mosey around playground and through the trees

2 30 yard sprints

Bear crawl 30 yards

Crawl bear 35 yards

Jailbreak sprint to flag


3 reps of reverse crunches (stopped quickly due to being shanked by thorns all over body)

Hold a lunge 35 sec each leg

Benjamin Button (FNG), Slots, Gus, Landline, Photoshop, Rainbow Warrior, W
Shared from Ephesians 4:25-32. Look at the passage and find at least one area you need to work on. We should not act as our former selves. Strive to be HIM and leader.

Prayer requests:

Photoshop’s M:  Hurt her back

Billy Blanks and his boo: Adoption process. Pray for peace and guidance

Way to push through the day! While it seemed like chaos, I truly didn’t mean to swipe Slot’s swing workout from the Annex last week. We laughed, we worked hard, but the jokes were slung even harder (TWSS). Always good to be in the company of those who like to enjoy ourselves and do more than just blow smoke. We only did 10 burpees. If I wanted the minute of work to be called that, I would have. My original plan was tossed due to a high number of PAX so I was scavenging. I think we made it worth our time and effort.

None. Come back on the next 2 Mon and Wed so Slots and others don’t cry for at least showing up to a workout somewhere else.

Laps around the pond


SSH-25 IC, Shoulder press-10 IC

Laps around the pond are approximately 1 mile.

4 laps and a lot of squats and monkey humpers

  • 1 lap followed by 10 squats and 10 monkey humpers
  • 1 lap followed by 20 squats and 20 monkey humpers
  • 1 lap followed by 20 squats and 20 monkey humpers
  • Last lap followed by more squats and monkey humpers

American Hammer-20 IC
8 PAX, Gus, O-Positive, Big City, Billy Blanks, Watchita, Tomb Raider, Napster, and Nature Boy
Deceleration in your fitness, fellowship, and faith. Be careful and reach out to your shield lock for help or other PAX. God Bless.
Good conversation during our run.

Speed Dating co-q’s

THE SCENE: mid 70’s and the restless horseflesh added an uneasiness I imagine similar to that experienced during the predawn hours of a cattle drive.  
F3 WELCOME & DISCLAIMER:  Standard disclaiming.   

WARM-O-RAMA:  Stretching IC, touch your toes, straight, right over, left over, down to the middle, shoulder stretch.  21’s, success, mosey to flag pole 
Everybody is a q for this workout.  Partnered up and the PAX pairs picked an orange pin flag station facing one another.  A total of 20 orange pin flags set at 5 m intervals stretched across the ‘notasport’ field from the flag pole to the benches.  At each station two index cards were placed each with an exercise written on them.  

PAX instructed to take turns q’ing, or leading one of the exercises in cadence (while participating, no clip board q’ing).  Each exercise would be AMRAP at 1 minute intervals.  QIC kept the time and called halt.  PAX who q’ed his station for the 1st minute would switch roles with his partner for the 2nd exercise.  The 2nd PAX would then q the other exercise IC.  Once each PAX had a shot at leading an exercise at the station (2 sets of 1 minute each) all stations would rotate down the line.  

  • 10 stations, 20 exercises
  • LBCs, BBSUs, Merkins, Burpees, Squats, Jump Squats, Freddy Mercury, Hello Dolly, Jump Lunges, Monkey Humpers, Box Jumps, Step Ups, Overhead Presses, 8 count Body Builders, Carolina Dry Docks, SSHs, Dips, Declined Merkins . . . 
  • Mosey inserted in between, down the road and back, halfway through.

MARY:  2 stations were devoted to her.
10 PAX (0 FNGs); Beauty Shop, Billy Blanks, Hot N’Ready, Diablo, Sparky, U Rock, Echo, Woody, Watchita, Tomb Raider 
The 4rth core principle.

Cheesesteak had an excellent comment last Friday (don’t tell him I said so, he doesn’t need the ego boost).  He mentioned the importance of the 4rth core principle; F3 workouts are led by men who aren’t professionals in a peer rotating fashion.  

It is important to train up a man to lead and to lead with confidence.  We acknowledge that a successful q often comes with experience but it is important to have a healthy q rotation.  Different minds, different perspectives, and different creative patterns continue the growth process in each one of us.  How boring would it be if everyone was like us.  Training to lead should begin on day one for an FNG.  The day of the vQ should be a sacred right of passage (a bit dramatic here).  

Those PAX with the most q experience are doing others a disservice if they do not allow and equip others to lead.  We are all thankful for Shoestrings q schools and his example.

A little yippy dog tried to attack the PAX.  I would have loved to have had the opportunity to boot it over the stables.  

Billy Blanks hates horses.  

Configuring the pin flag stations in a large circle and rotating clockwise would have been better.  Also, a rotation of the partners would have been interesting and allowed one another to briefly critique each other.  Finally, I meant to leave time left at the end to circle up and have each PAX lead the group in an exercise of his choosing IC.  Alas, not this q.

Keep praying for Billy Blanks and M in their adoption process.