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.

wolf trump

THE SCENE: Barracks. Freezing.
SSH IC x 25

Windmill IC X 12

Imperial Walker IC x 12

Hillbilly IC x 12

Daisy Picker IC x 12
We jogged 2.68 miles at a mosey pace, stopping every 5 minutes or so to perform an exercise. Moseyed up to the top of the parking garage adjacent ROTC track, and back down. Ran from there to the bridge and across to the parking garage next to the bridge, up to the top and back down, across the bridge, and back to the track. Exercises are as follows (WOLF spells out first 4 exercise performed, taken from my Q at Arcadia this week):

  • War Hammers IC x 25 – 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.
  • Obamas OYO to half-way point in parking garage (short-wise) and back – In honor of the 44th POTUS, this traveling exercise consists primarily of a Bear Crawl, but after every 4 hand moves PAX must stop and perform 4 Merkins. (The 4 and 4 for the 44th, in case you needed that explained to you…)
  • Lt. Dans IC x 25 – A Squat and 2 Single-leg Lunge combination in ascending rep counts of each, usually up to 10. From Forrest Gump, Lt. Dan “ain’t got no legs.”
  • Fairy Jacks IC x 25 (last 10 were modified to regular SSH, being that some fellow PAX couldn’t keep up with YHC, emphasis on the H) – Very quick Side Straddle Hop, where your feet only hit the ground in the middle.
  • Trumps OYO to chosen location…about 20 yards or so from starting line on ROTC track – In honor of the 45th POTUS, this traveling exercise consists primarily of a Crab Walk, but after every 5 hand moves PAX must stop and perform 5 Crab Dips. (The 4 and 5 for the 45th, in case you needed that explained to you…)

9 PAX (1 FNG) – Upgrade (QIC), Chioccetti, Dewey, Mirrors, Beauty Shop, Pop Tart, Teacher’s Pet, Altar Boy, and FNG – Liver Toss. Welcome to F3, Liver Toss! So glad to have him join our cult.
Pop Tart shared a message about how we are all one in the body of Christ, but we all are different. We need to learn how to utilize each other’s unique differences to better the whole.

“The 90s” at “The Lot”

THE SCENE: Upper 40’s

  • SSH X 20 IC
  • Imperial Walkers X 10 IC
  • Hillbillies X 10 IC
  • Daisy Pickets X 10 IC
  • Mosey to rugby field


The 90s

Sets of two different exercises adding up to a combined total of  90 reps starting with:

  • Hand Release Merkins/BBSU

We alterated between the two exercises after 15 reps, until we’d completed 3 rounds of 15 reps of each exercise, adding up to a total of 90 reps. We ran to other side of the rugby filled and did another set of exercises. We ran one way across the rugby field after each round. We did the following sets of exercises

  • Mountain Climbers (2 count)/Squats

  • Bobby Hurleys/Gas Pumps

  • Carolina Dry Docks/LBCs

  • Calf Raises/Monkey Humpers

  • Side Straddle Hops (4 count)/Flutter Kicks (4 count)

  • Overhead Claps/Lunges (2 is 1)

  • Smurf Jacks/Box Cutters


American Hammers X 20 IC

LBCs X 25 IC

et. al.

4 PAX – Chioccetti, MIB, Altar Boy, Dewey (QIC)
God is with us already, always present through his Holy Spirit, we only need to Him for help. Also – time away and in silence is important.
Thankful for my F3 brothers

GazeBOO Dora

THE SCENE: 55 Degrees and Raining.

In the parking lot, PAX completed 25 SSH, 10 Daisy Pickers, 10 Hill Billies, 10 Imperial Walkers, and 25 Seal Jacks.

Then, YHC pressed PLAY on the Halloween inspired playlist. And then, PAX moseyed through the woods (spooky) and stopped at the fork. At the fork, PAX completed 25 Mountain Climbers. PAX then moseyed back to parking lot, but PAX stopped at the arch and held plank until all in.

PAX then bear crawled to the gazebo to begin THA-THANG.

PAX partnered up for Dora in the gazebo. PAX Pairs completed:

Round 1

  • 100 Burpees (exploring PAX did 25 SSH)
  • 200 Overhead claps (exploring PAX did 16 step ups)
  • 300 Squats (exploring PAX did 16 step ups)

Round 2

  • 100 Mountain Climbers
  • 200 Little Baby Crunches

Stopped for Mary.

Mary was completed Tabata Style (20 seconds of exercise, 10 seconds rest): WWI Sit Ups, WWI Sit Ups, American Hammer, American Hammer, WWI Sit Ups, WWI Sit Ups, Peter Parkers, LBC’s, March of the Penguins, Peter Parkers, LBC’s, March of the Penguins.

8 PAX & 3 PAX for Mary (they ran instead of THA THANG).
Matthew 22:34 talks about the greatest commandment. It is to love The Lord your God with all your heart, soul, strength, and mind. It is also a direct connection to Deuteronomy where God tells the Israelites the same thing, then He charges them to put His word on their hands, arms, and buildings. They were to talk about Him all the time, etc.

The idea is that serving God is awesome, and He wants us to give THAT our ALL.


If you don’t want to get soaked, the gazebo is a nice place to exercise.


BOMBS at Old Forest

THE SCENE: 44 degrees, calm, first morning below 50 for a workout for me this year. Felt good.
F3 WELCOME & DISCLAIMER: I am a professional, but not at working out. Modify if necessary.


  • SSH x 30 IC
  • Imperial Walkers x 10 IC
  • Hillbillies x 10 IC
  • Arm Circles x 20 IC
  • Merkins x 10 IC


  • Mosey to Overton Bike Arch
  • Hold plank until all in
  • 20 Mountain climbers (on your own
  • Mosey back to parking lot
    • Dips and Box jumps
    • 10 dips at bottom of parking lot, run up to pavillion, 1 box jump (and so forth)
    • Partnered up
    • 50 Burpees
    • 100 Overhead claps
    • 150 Merkins
    • 100 Big Boy Sit Ups (modified down from 200 due to time)
    • 200 Squats (modified down from 250 due to time)

LOLs x 12 IC

16, no FNG’s. Goose (QIC), Bottomless, Handsy, Chioccetti, Frisky, Soybean, Mudslide, Dewey, Easily Amused, Kingpin, One and Done, Teacher’s Pet, Barnum, Altar Boy.

Two Irish Goodbyes – Bookworm, Jailbait

Emphasized Cal Newport’s book Digital Minimalism. How have you adopted all kinds of new technology into your lifestyle without assessing if that’s what you actually want to do? One of the greatest things we can give to the people we love is our attention. How has technology in your life been stealing your attention? Have you even recognized that you are giving significant amounts of your time to screens? Be deliberate about your relationships to technology. You don’t just have to haphazardly wind up wasting hours every day on screens, you can choose a different way of orienting yourself to the modern world.

BOMBS took about 25 minutes, a little longer than expected, so that’s good to know.

Nothing additional today.

Soybean’s Free Christmas Party at the Toby Park Convention Center

THE SCENE: Cool. Several early PAX led to a lot of awkward standing around and talking about clothing choices. Grass was still wet from yesterday’s rain, leaving YHC the difficult choice of exercising on the unforgiving Sandlot pavement or getting wet in the soft grass. YHC chose grass.


SSH, IW, DP, Tempo Merks, arm circles fwd-n-bkwd

Mosey to the rugby pitch! The Slack discussion about Christmas parties inspired me. Farmer didn’t even show up!

Best 12 Days of Christmas in the World (performed like the song, with total rep counts in parenz):
1 – Overhead Clap (12)
2 – burpees (jump forward after one, backward after two) (22)
3 – diamond merkins (30)
4 – get-ups (36)
5 – V-ups (40)
6 – squat jumps (42) – Bookworm complained that I’d promised zero squats, which is true. A squat jump is a totally different exercise!
7 – 2-count mtn climbers (42)
8 – Merkins (40)

INTERMISSION: Mosey to the skate park, flutter kicks while waiting for the six. Then we did a short set of dips and decline Carolina dry docks. 

Everyone grab a ledge or bench. Dips were done in cadence, lowering on 1-2-3 then up on 4. 

Dips: 8-7-6-5-4-3-2-1
DCDD: 1-2-3-4-5-6-7-8

Mosey back to the pitch! LBCs while we waited for the six. 

9 – big boy sit-ups (36)
10 – low plank jacks (30)
11 – 4-count smurf jacks (22…some might say 44)
12 – 10-yard bear crawls, AKA bear crawl 60 yards and bear crawl back (1 = 12 x 10 = 120)

Mosey back to the parking lot for some overhead claps and a 30 second plank hold before ENDEX. 

9 PAX, 2 FNGs (Sac Fly, who gave up baseball for his would-be wife; Smalls, a history teacher whose favorite person from history was this man: https://en.wikipedia.org/wiki/Robert_Smalls)

Jesus said, “Come to me, all who labor and are heavy laden, and I will give you rest.” Jesus is the only source of true, lasting rest. Are you seeking him?

Bookworm stuck around for FNG naming, then IG’d before my moving COT. Thunder Claps for picking up the six today!

‘Ccetti brewed some gourmet coffee for the PAX to enjoy. We discussed how he gets such depth of flavor from generic beans. We regretted the discussion.

‘Ccetti said his hands were cramping. We’ll have to do more hand stretches next time.

T-Claps to our FNGs this morning! Welcome to a whole new world!

Sac Fly was sponsored by Blart who didn’t bother showing up!

Once the others left, ‘ccetti, Moth Balls, and I decided to start a cover band, but we’re on hiatus because we can’t find a reliable drummer or decide on what genre to cover.

Quarter Pounder Happy Meal

THE SCENE: Dry, clear, warm.

30 SSH’s, 15 IW, 15 Hill Billies, 10 Daisy Pickers.
Mosey to the Billboard for 20 leg raises and 20 LBC’s (2 sets).

Mosey to the Rugby Field for some Quarter Pounder action completed doing ladders. (25 merkins, 50 squats, 75 Mountain Climbers, 100 SSH).

Mosey to the skate park. 25 Box Jumps, 25 calf raises (2 sets)

Then at the skatepark YHC called a partner workout: 1 person LBC’s while the other completes 10 “get-outs” from inside the pool.

Completed at skate park: 25 Marching Penguins, 10 leg circles with legs hanging over the side of the pool. Then, PAX moseyed back to the flag.

Challenged PAX to talk to reach out to someone who you haven’t talked to in a while. Some of us need to encourage others, so let’s be the HIM’s we are and reach out.

YHC was grateful that the Tuesday Run crew showed up!



THE SCENE: The Barracks parking garage.
SSH IC x 20

Imp. Walker IC x 12

Hillbillies IC x 12

Arm Cicles Forward IC x 12

Arm Cicles Backward IC x 12


3.3 miles total of running with exercises in between.

  • 2 laps around the track mosey pace. 20 reverse crunches after each lap. Plank til all in.
  • Mosey to parking garage.
  • 10 side-merkins at parking garage entrance. Run to level 1 and do 10 more side-merkins on opposite side. Ended up going to level 3. Once finished, run to pick up the six and bring in the whole group.
  • 10 side-hip-raises at parking garage entrance. Run to level 1 and do 10 more side-hip-raises on opposite side. Ended up going to roof. Once finished, run to pick up the six and bring in the whole group.
  • Mosey to track.
  • 2 laps around track.

Upgrade (QIC), Bookworm (IG), Crayfish, Mirrors, Goose, Poptart, Stromboli, Chioccetti, Altar Boy, Teacher’s Pet, Baby Shark (visiting from Houston F3).
One of my friends I’ve had since 2nd grade is currently transitioning into a woman. 10 years ago, he got married and had a child biologically and another child adopted. Then they got divorced. A year later, he got married and he had another kid within his second marriage. A few months ago, he announced he no longer is a believer. And then just two weeks ago, he announced he is transitioning into a woman. This news has hit me pretty hard. But the through line for me in all of this is just this ~ we will search the ends of the earth to find our identity in things and earthly desires, comforts, goals. We often think we can find our security in horizontal things. But at the end of the day, we will always come to realize our security and comfort can only be found in Jesus. My friend will not find identity or comfort in becoming a “woman”. He will only find it in Jesus. He is our hope and He is our identity.

Stair Racing at the Barracks

This backblast is dedicated to Paul Goldschmidt’s tippy toes and all the Braves fans out there!

THE SCENE: 70 degrees and blustery. YHC donned some cardinal red and arrived early to spend some time in prayer. The PAX started trickling in, some did warm-up laps. COBOL ran from his house then went hunting for a bathroom. 


This Warm-O-Rama is dedicated to Yadier Molina’s right arm. 

SSH x20; Imperial Walkers x15; Hillbillies x15; Michael Phelps x10

Mosey around the track with high knees, butt-kickers, and carioca. 

Chioccetti and MIB showed up around this time and COBOL came back, so it was time to head out. Mosey to the new bridge over the tracks. 

Tha Thang is dedicated to Harrison Bader’s legs. 

We found ourselves on one end of the bridge. We needed two teams. To separate ourselves, everyone did 5 burpees and sprinted across the bridge, counting off by 2’s when crossing the finish line. 

Having established our two teams, we headed down the stairs and into the south side of the parking garage’s bottom level. Near the middle of the garage, YHC assigned a stairwell to each team. We were going to race up the stairs, first full team to get in plank at the top wins. 

The whole group did 15 hand-release merkins, then ran up their respective stairwell. The first time up, YHC and most others were taking two steps at a time. Plank up at the top. Team 2 lost – 10 burpees. Team 1 won – 10 merkins. 

Loooooooong mosey down the ramps back to the starting line. 

For Round 2, the PAX were instructed to hit every step on the way up. 15 hand-release merkins, race up, plank. Team 2 lost again. No penalty this time. 

We took the stairs to the bridge level and started back for the track. COBOL had to run and get his water bottle, so we stopped near the UC for some flutter kicks to let him catch-up. 

Back at the track, we headed for the pull-up bars. 

AMRAP for ~9 minutes: 5 pull-ups; 10 dips. PAX modified as necessary and kept cycling through the reps. Mosey back to the launching pad.

Mary is dedicated to Nick Markakis’ plate discipline.

American Hammers x25 (thanks, Altar Boy) 
Hello Dolly x20
ABC’s (thanks, Tomb Raider)

13 PAX, no FNGs. Cardinals won 7-6 last night. 7+6=13. Think about it.

Make sure you’re making time for rest. Empty your mind of your to do list and relax. Get 6-8 hours of sleep. Find a way! 

Prayers lifted for friends and family.

I smoked myself. Was feeling dizzy during Mary. I’ve been yearning for that new parking garage for months, so it was good to go tackle it with the PAX. T-Claps to the PAX for pushing themselves. 

Mirrors went missing for a while to Elvis. I think he escaped both stair runs. 

MIB toughed it out again, even with back issues. 

NLDS Game 2 is today. Go Cardinals!

2.0 workout at Mothership tomorrow! Bring ya own kids!

Fellowship at the Bicycle Gate

THE SCENE: 77*, very dark in the Old Forest. YHC arrived early to finalize the weinke. Gotta keep things interesting and fun and hard. Hopefully we achieved all three. 

F3 WELCOME & DISCLAIMER: Shouted for the sake of Toms and another PAX who were just emerging from their respective cars.

SSH x10


Handsy, near the front and with some anxiety in his voice, asked if we were leaving for a while. I said yes and chaos ensued. Many PAX went back to grab their water bottles. We kept moving and mocking. 

YHC believes you can get through 35 minutes or so without water, but YHC is not a professional. Whether you want to carry around water during a workout is up to you, but you should be hydrating throughout the day. No shame, but DO drink water all the time. 

When we arrived at the plaza under the bicycle gate, we commenced kicking flutters in cadence until the six arrived. The 6th commandment of F3 is, “Thou shalt not stand around.”

Arm circles (fwd/bkwd) x10; Michael Phelps x10; tempo merkins x10; tempo squats x10

Partner up! 

Lazy Dora: Partner 1 starts on exercises while Partner 2 holds a rest position. Flapjack until the cumulative rep totals are completed.
100 Merkins (hold plank)
200 Gas Pumps (feet at 6″)
300 Squats (Al Gore)

Next up, YHC borrowed a partner plank pull/push from Cadre Daniel. Both partners hold low plank facing each other. Clasping hands, they tried to pull each other over. Do that for 10 seconds, switch arms for 10 seconds. Next, in the same position, partners interlocked fingers and put their palms together and tried to push each other over – 10 seconds each arm. 

YHC was the odd man out, so I just did some merkins. Seemed like half the guys had fun and half hated every second. Not sure I’ll ever do that again. I think pull was more effective than push.

NEXT! Gathering near the East side of the plaza, all PAX completed the following:
15 merkins; 15 wide-arm merkins; 15 diamond merkins
Lunge walk to East Pkwy barriers; lunge walk back (plank for the six)
5 merkins; 5 wide-arm; 5 diamonds
Lunge walk to East Pkwy and back (SSH for the six)

GRAB YOUR STUFF! Mosey back to the shovel flag. Flutter kicks in cadence while waiting on the six. 

When we got back to the lot, Toaster and Manny were waiting for us. They both arrived a few minutes late and we were already gone. They tried to find us, but the darkness won. Teacher’s Pet and One & Done also emerged from their training run to join us for Mary.

Partner up – same or different – it’s all the same in the dark! 

Partner leg throws. P1 stands, feet about shoulder width apart. P2 lays on back, head under P1’s junk (keep your eyes closed!) and grabs P1’s ankles. P2 lifts legs 90 degreez and P1 throws them down (straight or to either side). P2 attempts to keep his heels from hitting the ground, raising his legs back to 90 degrees each time. Each partner did two sets of 10 reps.

Carolina Dry Docks x10 OYO; CDD x5 OYO

The End.

19 PAX, 1 FNG (Excel – so named because he’s an accountant by day)

Sad clowns are isolated, lacking meaningful male relationships. Pursue those men. When the valleys of life come, if you’re all alone, it’s near impossible to climb out. 

MIB added, “If you don’t know any isolated men, you probably are one.” Amen. 

The PAX came to work this morning and got a dose of all three effs. Shout out to Barnum and Fish Bowl for slaying Dora! 

Lots of cyclists and one Andrew Best groupie passed through the Bicycle Gate.

Chioccetti placed one of his forearms in gum and lost some arm hair. Yesterday at the Sandlot, he tore a hole in his treasured SL shirt. TAPs for ‘Ccetti. 

SOS is having a YUGE yard sale to benefit their programs. You can drop items off or contact Handsy for more info. 

Tupelo launch is in full swing. See Preblast for info on how you can help.