Independence Day Convergence

THE SCENE: Warm. Shorts weather. Lots of PAX.
F3 WELCOME & DISCLAIMER:  Everyone was welcomed and disclaimed with the exception of Chuck E Cheese who showed up as we were beginning our march and YHC forgot to additionally disclaim him. I’ll do better next time.

Moseyed to First Formation. Ran IC in a 3 column formation while YHC called cadences. Cadences were When I Say One, When My Granny, and I Can Run All Day. A tire with a bottle water was also pulled while PAX were running IC or moseying, and was rotated as necessary.

After running IC to our first station, PAX were asked what year our country declared its independence. PAX answered correctly and avoided the penalty.

We then spelled “America” with:

  • ATMs (Alternating Shoulder Taps ICx20, Tempo Merkins ICx10, Merkins ICx10)
  • Monkey Humpers ICx20
  • Energizer Bunnies ICx10
  • Red Bull Smurf Jacks ICx10
  • Imperial Walkers ICx20
  • Carolina Dry Docks ICx10
  • ATMs ICx 10-5-5

Mosey single file approximately 200 yards and performed alternating shoulder taps until all-in. PAX were asked what country we were declaring independence from and who was their king. Most PAX answered England/Britain and got King George, but our youngest PAX out there, Prime Time (12), gave the exact answer of King George III. No penalty.

Mosey to Beaver Lake and began 11s on the hill next to the lake. The method of travel down hill was the Bear Crawl, Derkins at the bottom, Backwards Run to the top, and Bobby Hurleys at the top. Performed exercise for approximately 7 minutes until Q called time.

Mosey to the beginning of the Tour De Wolf. PAX circled up and performed Merkins in a rotating fashion, one after another, until all in. Q asked the PAX to complete this sentence from the Declaration of Independence: We hold these truths to be self-evident…

All PAX completed the first half of the sentence of “that all men are created equal,” but paused thinking that was the end. Lipton confidently finished out the sentence with a resounding “That they are endowed by their creator with certain unalienable rights, that among them are life, liberty, and the pursuit of happiness.” No penalty.

Mosey to flags.


No time, but boy did I have some planned.
53 PAX. 2 FNGs. Lynx, TLC, Croissant, WannaCry, Chucky E Cheese, Mardi Gras, Sonic, Searcy, OP, Tree Hugger, Dopey, Gun Show, Beetus, Tiger Lily, Rosetta Stone, Reaper, Blart, Chioccetti, Shy Guy, Teacher’s Pet, Lipton, Hot-N-Ready, Slots, Tremor, Ike, Lazarus, Snowman, Beauty Shop, Halpert, Jail Bait, Black Diamond, Nature Boy, Mud Pants, C-Lo, Soybean, Steinbrenner, Sparky, Pops, Hollywood, Pirtle, Skids (Skids100?), Hello Kitty, Ratio (FNG), Gut Check (can’t tag), Prime Time (can’t tag), Ice Man, Rainbow Warrior, Dial Up (Dial-Up?), Big Top, Photoshop, Sully, Paralegal, Grimace

Talked about this grievance from the Declaration of Independence:

Grievance 19[edit]

“For transporting us beyond Seas to be tried for pretended offenses:”


On the fifteenth of April, 1774, Lord North introduced a bill in Parliament, entitled ” A bill for the impartial administration of justice in the cases of persons questioned for any acts done by them in the execution of the laws, or for the suppression of riots and tumults in the province of Massachusetts Bay, in New England.” This bill, known as the Administration of Justice Act, provided that in case any person indicted for murder in that province, or any other capital offence, or any indictment for riot, resistance of the magistrate, or impeding the revenue laws in the smallest degree, he might, at the option of the Governor, or, in his absence, of the Lieutenant Governor, be taken to another colony, or transported to Great Britain, for trial, a thousand leagues from his friends, and amidst his enemies.

The arguments used by Lord North in favor of the measure, had very little foundation in either truth or justice, and the bill met with violent opposition in parliament. The minister seemed to be actuated more by a spirit of retaliation, than by a conviction of the necessity of such a measure. “We must show the Americans,” said he, ‘ that we will no longer sit quietly under their insults; and also, that even when roused, our measures are not cruel or vindictive, but necessary and efficacious.” Colonel Barre, who, from the first commencement of troubles with America, was the fast friend of the colonists, denounced the bill in unmeasured terms, as big with misery, and pregnant with danger to the British Empire. “This,” said he, “is indeed the most extraordinary resolution that was ever heard in the Parliament of England. It offers new encouragement to military insolence, already so insupportable. By this law, the Americans are deprived of a right which belongs to every human creature, that of demanding justice before a tribunal composed of impartial judges.”[17]

The text of the bill contained the following:

In that case, it shall and may be lawful for the governor, or lieutenant-governor, to direct, with the advice and consent of the council, that the inquisition, indictment, or appeal, shall be tried in some other of his Majesty’s colonies, or in Great Britain.[18]

YHC talked about the Americans refusing to accept that they might have to return to England to stand trial in a foreign land among men who were not their peers.

Men today are facing powers that want to pull us back to places we don’t need to or want to go. Surrounding ourselves with other men to hold us accountable, to help us move through things that will pull us back, and to make us better is what F3 is about. We’re not just here to get better physically, but to grow spiritually, mentally, and emotionally, and to not let the things of the past pull us back.


Moseying with such a large group over a long distance presents challenges, and trying to challenge each individual at the level they’re on is also difficult. Running IC at the beginning of the workout and having slower runners up front to set the pace both pushes the slower runners, but also allows better runners to warm up (or pull a tire if you’re lucky). It also keeps runners together and helps with motivation. Definitely not something that should be used all the time, but it’s a good tool to know and have with larger groups.

I appreciate TP and others bringing Gatorade and water out today. It was hot and we ran a lot, but we didn’t have any heat casualties.

Dads +2.0s Saturday at 0700. If you have questions, Slots has probably already asked it in the Mumblechatter.

Double Quarter Pounder at Arcadia

THE SCENE: Hazy and humid. YHC arrived early to set up the field of play and scope out the AO. Chuck E Cheese and Woody were pre-rucking. The PAX started arriving and at 0529, we walked over to the hockey rink.


We circled up in the rink and did the following: SSH x25; plank jacks x25; smurf jacks x20

Mosey to the multi-purpose field about a quarter mile away, stopping half way for some planks and shoulder taps.

Circle up at the District 5 shovel flag.

Daisy pickers x10; Imperial walkers x15; Hillbillies x10

YHC drew the imaginary field outline for the PAX. Starting at the shovel flag, 5 burpees, bear crawl across ~30 yards; 5 burpees, run ~100 yards; 5 burpees, bear crawl ~30 yards; 5 burpees, run ~100 yards back to the flag.

Next, the PAX lined up on the first cone for a Quarter Pounder!

Sprint 25 yards, 25 merkins, backpedal to start
Sprint 50 yards, 50 squats, backpedal to start
Sprint 75 yards, 75 mountain climbers, backpedal to start
Sprint 100 yards, 100 SSH, backpedal to start

After each increment, the PAX did flutter kicks or held plank while waiting on the six. The field was fairly soggy (I guess Germantown still hasn’t figured out drainage). Many PAX were struggling to keep their footing on the mountain climbers, and we may have torn through a good bit of grass. 

Round 2!

Sprint 25 yards, 25 Carolina dry docks, backpedal to start
Sprint 50 yards, 50 squats, backpedal to start
Sprint 75 yards, 75 LBCs, backpedal to start
Sprint 100 yards, 100 calf raises, backpedal to start

Grab the cones. Grab the shovel flag. Short mosey to the playground. Pair up.

Partner 1 did 10 box jumps while Partner 2 did 5 pull-ups. 4 rounds (20 pull-ups, 40 box jumps). In hindsight, pairing up was completely unnecessary. 

Mosey aalllll the way back to the hockey rink for Mary.

Flutter kicks x40; V-ups x10; 45 second low plank hold

Rain Out, Chuck E Cheese, Landline, Rainbow Warrior, Innuendo, Black Diamond, Runner Up, Gun Show, Hot n Ready, Woody, Slots, Blart, Tremor, Grimace, Maverick, Soybean (QIC)

F3’s mission is the plant, grow, and serve small men’s workout groups for the invigoration of male community leadership. F3 does this, in part, by providing men an opportunity to lead workouts and get comfortable with leadership/responsibility. YHC encouraged the PAX present to get on the Q schedule and take the lead.

Great morning at our newest AO. YHC thinks the Arcadians should decide on a uniform parking standard. T-CLAPS to Slots, Halpert, and others for leading the charge to start a new location.

4th of July convergence Thursday at the Mothership – 6:30-7:15 AM
Saturday’s Mothership workout will be 2.0 friendly

My Last Riverdale Q

THE SCENE: It was not too hot but way too humid.
Read the whole thing straight from the website. All of it.
SSH – 5 IC
Merkin Mile – quick!
Once we got back we split up into pairs and each went to one of 8 stations. YHC was odd man out.

2 pax at each station – 1 minute each station, two rounds:

  1. Derkins
  2. CMU Curls
  3. Merkins with one hand on CMU – 5 Reos then switch hands
  4. Tire Sledgehammer Swings
  5. APFT Sit-ups
  6. Stationary Bear Crawls (resistance band around ankles and get in bear crawl position. Keep ankles apart and alternate lifting one foot off of the ground.
  7. Ruck Squats
  8. Dips on the fence
  • 5 minutes of planks
    • 1 min high plank
    • 30 sec low plank
    • 1 min one leg plank (30 sec each leg)
    • 1 min side plank (30 sec each arm)
    • 30 sec high plank
    • 1 min low plank
15 Pax – Rainbow Warrior, Gun Show, Gomer, Watchita, Woody, Speaker, Rabbit, Black Diamond, Culture Club, Landline, Beauty Shop, Chuck E Cheese, Barney, Slots and U-Rock (QIC)
Just finished read a book with a colorful title. The Subtle Art of Not Giving a F***. Despite the title and colorful language, there were a few great points.
  1. You aren’t that special. The problems you are facing aren’t just happening to you. You aren’t the first to ever go through this. Stop acting like it is the end of the world.
  2. Even when it’s not your fault it’s still your responsibility. Take control of the situation and fix it.
We as men have a responsibility to take care of our wives, families and communities. When sucky situations happen instead of moaping around and acting like life is terrible, jump into action and get to work.
I am digging this new AO. These men put in some work today! T-claps!
Collecting money for pax dealing with the floods. Get with Woody for info.

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.

KOTB at The Levee


  • Core principles
  • Mission statement
  • Credo

    SSH-30 IC, SDP-10 IC, SP-10 IC
  • PAX counts off as a 1 or 2 to get in lines to mosey to the parking lot by the football field

Four corners. Run between corners.

  • 10 Merkins at all corners
  • 15 Squats at all corners
  • 20 OHC at all corners
  • 25 SSH at all corners
  • Get back in two lines and Indian run back to start
  • 5 burpees, 5 Jump lunges, 5 Carolina Dry Docks, OYO
  • 10 Burpees, 10 Jump lunges, 10 Carolina Dry Docks, OYO
  • American Hammer 20, Squats 20, Flutter kicks 20 Merkins 20
  • PAX lined up for an Indian run with Merkins and Squats along the way

No time
Wide Right, Halpert, Meter Maid, Jam, Pronto Pup, C-Lo, Ball boy, Rocket Launcher, Rabbit, Escargo, Roots, Motel 6, Black Diamond, Coulture Club, Rooter, Capri sun, Backseat, Coach K, Steinbrenner, Sulley, Stuft Crust, Rascal, Snowman, Pablo, Rainbow Warrior, Captain Obvious, O-Positive, Nature Boy
Deceleration with your fitness, fellowship, and faith. Do the hard thing and accelerate in these areas as much as possible.
Romans 8:18

“For I consider that the sufferings of this present time are not worthy to be compared with the glory that is to be revealed to us.”

Can’t remember if we covered any.

Ring of Fire Squats at the Levee

THE SCENE: Breezy 68 Degrees – The Smell of Lava Java Percolating


Side Straddle Hops IC x 20
DaisyPickers IC x 20
Butt Kickers IC x 20
Merkins IC x 15
Side Straddle Hops IC x 20

The Thang
Mosey to skate park at every other light pole:
Lunge to next light pole

Ring of fire – squats up to 4
Bear balls to the wall right
Ring of Fire Squats 5 up to 7
Bear Balls to the wall Left
Ring of fire – Merkins up to 5

Mosey to hill
11s –
mountain climbers at bottom bear crawl up
Burpees at top – run down

Mosey back to flag

Flutter Kicks
Hello Dolly
Freddie Mercurys
Big Boy Situps
Pickle Pounders

13 PAX (0 FNG)

Ball of Man/COT

Wisdom – who here doesn’t want to be wise?
Proverbs 10:19. When there are many words, transgression is unavoidable, But he who restrains his lips is wise.
During your quiet time pray this verse over you and your loved ones.  Psalms 141:3 – Set a guard, O Lord, over my mouth; Keep watch over the door of my lips.

Great work today.  We all seemed to be pushing ourselves.  1st F accomplished.  2nd F was Great as well.  

Is this a mental test?

THE SCENE: 64° clear and dewy


Nothing professional about this except the disclaimer.

Arm circles x 20
Reverse arm circles x 20
DPs x 20
IWs x 20 IC

Demented Diego 1-2-3

Partner 1: Bears n Blocks

Partner 2:
100 – ‘Merkins
150 – Overhead press w/ block
200 – LBC
250 – Block Curls
300 – Bobby Hurleys
350 – Squats w/ Block

Got back earlier than expected so

11s – Burpee, sprint to curb, Merkin, Bear Crawl back, got halfway through 

Freddy Mercury x 30
American Hammer x 30
Wall Sit til END (~2min)

20 PAX, 0 FNG, 1 IG: Dial-Up, Coach K, Woody, Captain Obviously, SlicNut, Corky, Anklet, Vector, Meter Maid, Black Diamond, Barney, Pronto Pup, Watchita, Fishnet, Rainbow Warrior, Motel 6, Scratch, Roots, Pablo, Photoshop 


Developing Faith

Faith is a muscle that must be developed. While faith is being developed, faith is also improving our character: trustworthiness, self-discipline, tenacity, creativity, loyalty, and boldness. 

I love sports, like basketball, football and soccer. Every champion (or championship team) had to, by faith, develop to their potential. To begin, they had to create the culture of growth and agreement from all aspects that may influence the outcome: Muhammed Ali “I’m the greatest,” Kobe Bryant “I’ll do whatever it takes to win games.” Both these men will treat practice like Game 7 or The Rumble in the Jungle. That’s how you develop the muscle. Match the behaviors and relationships to the desired outcome. This may require moving on from relationships and social settings that do not edify, or agree with your purpose.

Changing behavior to match faith is called agreement. Agreement leads to development.

Thought of these song lyrics post COT:  Lately been down so low, My faith seems to come and go…But you help me see again, This world is not the end…When every day is just another struggle, And every choice is an act of war, Gotta pray, gotta press on, to the prize worth fighting for…The battle rages on but your promise keeps me strong. 


Q School, Levee Style

THE SCENE: A brisk 50 degrees.  Q school was on deck so YHC did a lot more talking than usual.  Meter Maid was on time.  Captain Obvious wasn’t. So there’s that.


SSH IC x30
IW IC x15
Imperial Squat Walkers IC x10
Burpees IC x5 (Don’t do this…)
SSH IC x20 (10 IC and 10 silent)
10 Penalty Burpees… Thanks Woody…

Mosey to the stop sign down the road. Flutter kick til all in.
Mosey around the park to parking lot near Shovel Flag. Burpees til all in.
Dora 1-2-3. Partner up and do the following.
100 Merkins
200 Big-boy Situps
300 Squats

Bear Crawl to the flag. Plank til all in

Mountain Climbers IC x30
American Hammers IC x30
LBC’s IC x30
Box Cutters IC x30
American Hammers IC x15

24 PAX, 0 FNG’s

As we celebrated Mother’s Day yesterday, we have to remember that the M is not simply representative of your Mrs.  The M stands for the Most Important person in your life.  Let’s make sure to treat her that way.

Harbaugh made an appearance today and shared from his heart about his experience and how God has transformed his life by showing him how important every minute is.  T-Claps to Harbaugh and we will wish him the best of luck as he prepares to move to Arkansas.  Notes from his personal COT are below.

Notes from Harbaugh:
coming soon.

Read the Pre-Blast that Soybean hasn’t posted yet…

Sweet Taste of Revenge – KotB @ THE LEVEE

THE SCENE:  King of the Bluff worthy

F3 WELCOME & DISCLAIMER:  Full F3 mission, principles, and disclaimer proclaimed and disclaimed for the 9 FNGs in the gloom


SSH x25 IC

Daisy Pickers x10 IC

Imperial Walkers x10 IC


Mosey down to the lights for Route 66.  Along the road of 11 light poles, the men perform Q called exercise to the count of the # of the pole along the 11 light pole route.  

  • Merkins
  • Squats
  • Big Boy Sit-ups
  • Dips
  • Mountain climbers
  • Jump lunges


15 reps of dealers choice until time.

Halpert – American Hammers x20 IC

Cheesesteak – ABCs

Corky – Hello Dolly’s x20 IC

Woody – Pickle Pounders x15 IC, TIME!


47 PAX (9 FNGs):  Hello Kitty, Cheesesteak, Triple H, Coach Pitch, Motel 6, Barney, Scratch, Woody, Kudzu, Pablo, Krylon, Fishnets, Rainout, Snowman, Rainbow Warrior, Watchita, Meter Maid, Nature Boy, Leaf Blower, Rabbit, Corky, Scrumbar, Lancelot, Captain Obvious, Vector, Pronto Pup, Dial up, Murse, O Positive, Rocket Launcher, Slicnut, Slots, Woodwinds, Coach K, Mantooth, Black Diamond, Setter, Anklet, Sully, Webelo, 3PL, Roots, Stuft Crust, Frank the Tank, Halpert on Q


Be intentional with your time with loved ones, put the phones away and capture the expressions on faces, the memories that make up life.  Don’t miss them checking email or social media.


Since taking over as AOQ of THE LEVEE, I’ve been humbled to lead such an awesome group of men.  There’s a lot of energy and enthusiasm with the PAX right now.  New AOQ FNG Challenge – If the PAX bring more FNGs than YHC each week, I will do 10 burpees on Friday morning for each FNG brought by the PAX after COT.  


5/9 – Army Physical Fitness Test – APFT

Freedom is not free. It is earned.

THE SCENE: Levee; 64 and reminiscent of a miserable Scottish gloom



  • SSH x 28 IC
  • SSH x 14 IC then Radio Silent 15-28 IC=FAILED…Penalty for all PAX: BURPEES x 10 OYO
  • Re-attempt 1st FAILED attempt=FAILED AGAIN…same Penalty
  • Re-attempt 2nd FAILED attempt=SUCCESS…no Penalty…Hi-Fives for errrrrybody!!!
  • Mosey around parking lot
  • Lil’ mosey to starting point
  • “11’s”(OYO)

  • Run 75 yard length of parking lot
    • Run backwards to starting point
    • Recover
      • Repeat as follows:
        • 2 BBB/9 PS
        • 3 BBB/8 PS
        • 4 BBB/7 PS
        • 5 BBB/6 PS
        • DIPS on nearby fence posts x 28 IC
        • Lil’ mosey then return
        • AST until all in
        • Recover
        • Resume:
        • 6 BBB/5 PS
        • 7 BBB/4 PS
        • 8 BBB/3 PS
        • 9 BBB/ 2 PS
        • INCLINE MERKINS on nearby fence posts x 28 IC
        • Lil’ mosey then return
        • AST until all in
        • Recover
        • Resume:
        • 10 BBB/1 PS
        • MARY
        • HIGH PLANK x 1 minute
        • LOW PLANK x 1 minute
        • SIDE PLANK (R) x 30 seconds
        • SIDE PLANK (L) x 30 seconds
        • LOW PLANK x 1 minute
        • HIGH PLANK x 1 minute
          15; Meter Maid, S-Cargo, Rocket Launcher, Black Diamond, Steinbrenner, Sully, Anklet, Pronto Pup, Rainbow Warrior, Halpert, Slicnut, Culture Club, Watchita, Hot & Ready and O Positive (YHC)
        • With a quick historical perspective on YHC’s ancestry YHC drew a connection with his bloodline and his Scottish roots dating back to 1263 (hence his affinity to wear a kilt whenever he so desires) and numerous citings that his ancestor’s fought alongside Sir William Wallace and Robert the Bruce during the Scottish Rebellion with England to secure Scotland’s freedom. Numerous descendants of YHC were hung and/or executed for supporting the Scottish position. Along with YHC’s other ancestors honorably serving in the American Revolution, Civil War, WW2, Korean Conflict, Vietnam, including YHC’s father serving in the US Air Force for 26 years makes YHC proud of his heritage. These men fought for Freedom. And I thank God that they did. We all owe a debt of gratitude to those who have fought for and paid the ultimate price for the freedoms, and they are many, that we enjoy here in America. Begs the question though, as men, as leaders in our local communities, families, workplace, places of worship…what is worth fighting for for each of us? What does that look like in the context of (our) marriages, relationships, health, wellness, matters of faith?
        • MOLESKIN:
          This work-out was not for the faint of heart. We pushed through and got better together. YHC was encouraged by PAX feedback.
          See: Preblast