Back-to-School Beatdown

THE SCENE: muggy, probably 73-ish degrees.


Did it, including sharing mission of F3.


  • SSH (IC) – 25
  • Daisy Pickers (IC) – 15
  • Hillbillies (IC) – 12
  • LBAC – (IC) – 15
  • Mosey lap around the parking lot

I named this “Back-to-School Beatdown” cuz everyone always has cool titles to their backblasts. However, it was not a themed workout. Had nothing to do with back-to-school other than the fact that my kids started back to school today. Oh well.

Super 21’s with a twist:

  • Starting at the north end of the small “island” median in the parking lot complete 1 curl (w/ CMU) followed by 20 standing shoulder press (w/ CMU).
  • Then walk the length of the island (approx. 25 yards) with CMU held high over head
  • Set CMU down, mosey to playground to complete AMRAP pull-ups on swing sets (or just hang as long as possible if cannot perform pull-ups)
  • Mosey back to parking lot, pick up CMU and walk back to startex with CMU held straight out in front of you (several PAX dubbed this the “stinky diaper baby carry”)
  • Rinse and repeat with 2 curls, 19 standing shoulder presses; 3:18; 4:17, etc.

Most PAX made it about halfway through before needing to stop for Mary.


  • J-Lo’s (IC) – 10
  • Peter Parker’s (IC) – 10
  • Iron Cross Dalai Lama (IC) – 20
  • Hello Dolly (IC) – 20
  • High Plank – 30 seconds


Handsy (QIC), Bottomless, Goldilocks, Pirtle, Shoestring, Soybean, Hitch, Ergo, ISS, Teacher’s Pet, Carmen Sandiego, Book it, Doc Hollywood, Cowbell, Windex (FNG), 1 Eye Willie (FNG), Kingpin (FNG)


YHC felt convicted recently at an event meeting lots of people and telling people “I’m sorry, I’m not good with names.” Realized remembering peoples’ names is not a skill some people are born with (like being musical or athletic). It’s something anyone can do well. And the only reason I’m not “good at it” is because I’m being selfish and not really caring about others. If I really cared about others and wanted to show them dignity and respect, I would listen and make sure that I learn their name (as opposed to thinking about what I’m going to say next or not listening to them, etc.). So – show people you meet respect and give them dignity by listening and learning their names.


It was so good to be back Q-ing at OF! I’ve missed working out with all these PAX this summer. Also, this workout turned out to be much harder than expected (for me at least!). Later there was lots of complaining about not being able to lift arms, put deodorant on, etc.


Lots of great things coming up – all can be found in this weeks PRE-BLAST.

Easy peasy

THE SCENE: Overton Park



I came in on lil bitty arm circles


  • sprints
  • Bear crawls
  • Squats
  • Merkins
  • Big boy sit ups
  • Lunges
  • Calf raises
  • Karaoke
  • Carolina
  • Jump squats
  • Blurpes
  • More sprints
  • More bear crawls
  • The cool down



2 Chronicles 7:14
This was my first Q, wasn’t really prepared. There was alot of improvising going on.

DTHT, Barracks, Friday 7/20

THE SCENE:  A pleasant 80 degrees and gloom greated us.  The scent of fresh cut grass blended well with the smell of the new rubberized track.

F3 WELCOME & DISCLAIMER   Given in full verbatim from F3 corporate.

Got down to it with Wake up Burpees; 10 OYO’s, x 3.  20 Side Straddle Hops. 20 Imperial Walkers.  1 minute Wall Sits, 1 minute Balls to the Wall (Toms did 1.5 minutes)

THA-THANG:  Broke in the New Track with Sprints

Circuit 1

  • Partnered up, Sprinting the Straight-aways
  • Lung Walk the Bends
  • Rope climb up the ROTC fun cords
    • modified with 20 rope pull-ups
  • 20 Carolina Dry Docks

Circuit 2 (repeat 1)

Circuit 3 (repeat 1)

Pickle Pavement Pounders x 20, Flutter kicks x 20, Rosalita x 20, American Hammers x 20, Dealers Choice; Little Baby Sit-ups, 2 more Straight Away Sprints

9 PAX & 1 FNG  Snookie, Cowbell, Teacher’s Pet, Goldilocks, Crayfish, Toms, Tomb Raider, Father Abraham, Soybean & Corningstone

Do The Hard Thing (DTHT)

Often we as men follow the path of least resistance, take the easy way.  We are called as men to often do the hard thing.  In 2 Samuel 23 Benaiah, one of David’s mighty warriors is described as a valiant fighter.  One of his deeds is that he killed a lion in a pit on a snowy day.  Benaiah hunted down and killed a lion who was corned in a pit on a snowy day.  He chose to do the hard thing and became the leader of King David’s personal body guard.  A leader is someone who often has to DTHT.

We often focus our day to day struggles on what NOT to do.  Don’t do this, Don’t do that, Don’t think this, Don’t say that.  When we focus on the DON’T DOs, the rule following, we end up screwing up and aren’t very compelling men to be around.  I think the greatest ‘sin’ is the missed opportunities, when we have a chance to DTHT and selfishly choose the easy way.  In theology they call this a sin of omission.

I find that when I’m living selflessly, outward focused and choosing to lay down self and put on humility, serving others, I don’t struggle as much with the DON’T DOs.  I encourage us all to chose to DTHT in our journey to become a HIM (High Impact Man) or in my personal faith, HIM is embodied in Jesus Christ, my Lord and Savior.

Prayers for Crayfish’s body of believers at Jacob’s Well, Ergo’s family and expectant little one, Father Abraham’s wife as she gets x-rays, and the Warrior Center brothers, Nick and Michael.

Get ready for GrowRuck.

One More Round…

THE SCENE:  The gloominess of the Berm was in full force this morning.  The temp was a toasty 77 degrees and the humidity was a nasty 92%.  We decided as we were sweating, the Earth was sweating as well.


F3 WELCOME & DISLCAIMER: The PAX was welcomed to the Berm and the disclaimer was read aloud, as the VQ had no idea how things would turn out.



-10 Forward arm circles

-10 Reverse arm circles

-10 Imperial walkers



“One More Round” in honor of Rocky…and America.  Dr. Scholl’s VQ.

Round 1 – 5 burpees and a Mosey

Round 2 – 5 burpees, 10 Merkins, and a Mosey

Round 3 – 5 burpees, 10 Merkins, 15 LBC’s, and a Mosey

Round 4 – 5 burpees, 10 Merkins, 15 LBC’s, 20 Dry Docks, and a Mosey

Round 5 – 5 burpees, 10 Merkins, 15 LBC’s, 20 Dry Docks, 25 Squats, and a Mosey

Round 6 – 5 burpees, 10 Merkins, 15 LBC’s, 20 Dry Docks, 25 Squats, 30 Hello Dollies, and a Mosey

Round 7 – 5 burpees, 10 Merkins, 15 LBC’s, 20 Dry Docks, 25 Squats, 30 Hello Dollies, 35 American Hammers, and a Mosey

Round 8 – 5 burpees, 10 Merkins, 15 LBC’s, 20 Dry Docks, 25 Squats, 30 Hello Dollies, 35 American Hammers, 40 Second Elbow Plank

Round 9 – 5 burpees, 10 Merkins, 15 LBC’s, 20 Dry Docks, 25 Squats, 30 Hello Dollies, 35 American Hammers, 40 Second Elbow Plank, 45 Side-Straddle-Hops



12 PAX and 1 FNG

FNG was donned the name “Christmas Tree” and was a rockstar today.



We, as a whole, are anxious people.  We worry about so much that we walk around completely overwhelmed and fearful.  We fear lack of control, even through we don’t do well with control when we have it.  We, as men who are God’s children, can find strength, peace, and freedom in not having control.  God has control.  Praise Him for that!

Matthew 6: 25-33

25 “That is why I tell you not to worry about everyday life—whether you have enough food and drink, or enough clothes to wear. Isn’t life more than food, and your body more than clothing? 26 Look at the birds. They don’t plant or harvest or store food in barns, for your heavenly Father feeds them. And aren’t you far more valuable to him than they are? 27 Can all your worries add a single moment to your life?

28 “And why worry about your clothing? Look at the lilies of the field and how they grow. They don’t work or make their clothing, 29 yet Solomon in all his glory was not dressed as beautifully as they are. 30 And if God cares so wonderfully for wildflowers that are here today and thrown into the fire tomorrow, he will certainly care for you. Why do you have so little faith?

31 “So don’t worry about these things, saying, ‘What will we eat? What will we drink? What will we wear?’ 32 These things dominate the thoughts of unbelievers, but your heavenly Father already knows all your needs. 33 Seek the Kingdom of God above all else, and live righteously, and he will give you everything you need.



As it was my VQ, I honestly had no idea what to expect.  I didn’t know if the PAX would find it difficult or easy, fast or slow, organized or not.  An awesome group was present for the worst the Berm had to offer.  We had some Berm regulars, some guys from Old Forest, a couple of rambling men, and a FNG.  The workout started and I feel confident we were all humming “Eye of the Tiger” in our heads.  It was a workout that began kindly, and ended with a rock-hard body blow that even Rocky couldn’t deny.  By the end, I was far too delirious to hum any song at all.  It felt terrible, but it felt great as well.

It was, to me, what F3 is all about.  We stayed together, pushed each other, and had fun.  We did hard stuff before most people were awake.  We couldn’t have completed it without each other.

Snake Eyes

THE SCENE: The fog of war decorated the field setting up a beautiful sunrise at around 75 degrees

A quick mosey around the building to allow time for any stragglers to catch up
Mosey to the middle of the field. Appreciate the fact that F3 is free, quite remarkable in this society.

Roll the dice. Complete 20 reps of the corresponding exercise. If you roll doubles, complete 40 reps. 

2 – Snake Eyes. Q Surprise
3 – Carolina Dry Docks
4 – Freddie Mercury
5 – Merkins
6 – Hello Dolly
7 – Burpees
8 – Flutterkicks
9 – American Hammer
10 – Lunges
11 – Rosalita
12 – Jump Squats

We threw the dice 27 times and had 5 doubles for a solid 640 reps. No snake eyes. 

8 – FNG (Ups), Geppetto, Dr Scholls, Transplant, Lil Nicky, Cowbell, Cataract, Speaker
Proverbs 3:5 “Trust in the Lord with all your heart and lean not on your own understanding”
After the dice punished us on this workout, YHC reflected on how some men choose to let dice determine their outcome in life, gambling away their earnings. That is foolishness. However, many men also gamble by leaving the outcome up to other external forces and don’t take initiative when dealing with careers, relationships, etc.  The proper answer isn’t to lean into your own understanding either. 

YHC put the burpees on 7 so that they couldn’t be doubled up, but after an incredible string of 7s, many PAX pointed out that it is one of the most common results. YHC does not regret this. 

The PAX (and YHC) were quite disappointed that snake eyes were never thrown, but perhaps that was “meant to be” (Oprah bomb).

GrowRuck will be here before you know it. Sign up!

Cowbell’s post July 4th Beatdown to Burn off those burgers and wings

75 degrees, and a little humid after an overnight rain.

Not a professional/not being paid/modify as needed

SSH x 15
IW x 15
HB x 15
Squat Jumps x 15

Started with a little mosey that turned into a 1/2 Merkin Mile, ending on soccer field.  2 stops with 25 merkins each
Soccer Field Partner Pair Up

  • Partner A sprints down and back to relieve partner B doing bear crawls.  Continue til reach end of field.
  • Partner A sprints down and back to relieve partner B doing lunge walks.  Continue til reach end of field.
  • Partner A sprints down and back to relieve partner B doing the duck walk.  Continue til reach end of field.
  • All PAX suicide length of soccer field.
  • Partner A runs backwards down and back to relieve partner B doing crawl bears. Continue til reach end of field.
  • Partner A runs backwards down and back to relieve partner B doing reverse lunge walks.

Q notices time and we mosey back to startex finishing our 1/2 merkin mile



Runners stretch…right foot over left knew and squat/hold for 30 seconds.  Switch feet and repeat.
LBC x 15
FK x 15
Box Cutters x 15

Gepetto, Searcy, Krueger, Monk (from F3 Gastonia), Bullwinkle, Cataract, Snookie, Cowbell (Q)

YHC shared from a recent devotional on Servant Leadership.  Servant Leaders must balance Servanthood and Leadership.  One challenge of servant leadership is balancing the selflessness of servanthood with the forthright management sometimes required of leaders.

No matter how confrontational a situation could be, stay focused on what Christ would want you to be.  I shared that during my 20 year HR career, I often had to fire people.  I learned early on that my mood (or me allowing the Holy Spirit to be present in me) it did not have to be confrontational.  Through prayer and selfless conversation about what happened and where God wanted the employee to go next, it often ended positively.

I have amassed many facebook friends, christmas cards and letters of how good their lives turned out.  All from people that I have fired.  No matter the circumstance in leadership, allowing the Holy Spirit to be present will definitely help all involved.

Halfway through the bear crawl, I heard “why is he making us do this”.  Then I realized that was a voice in my head and I was the Q.


You Can Burpee, but You Can’t Hide

F3 MEMPHIS – 3 July 2018


AO: Bermuda Triangle “The Berm”

QIC: Geppetto

Conditions: 76 F, 90% Humidity, Perfect for BC (all conditions are perfect for a BC)

PAX: Cowbell, Snookie, Bullwinkle, Geppetto


  • Delivered


  • SSH IC X 20
  • Windmills IC X 10
  • Imperial Walkers IC X 10
  • Hillbillies IC X 10
  • Slow Mosey around the building


  • Bump N Go – Partner Workout
    • #1 A. Run 50 yards, do 15 pushups, run back. B. Plank Jacks (x4)
    • #2 A. Run 50 yards and lunge walk back. B.5 Squats/5 Squat jumps on repeat (x3)
    • #3 A. Run 50 yards and traveling burpees back. B. Shoulder Taps (x2)
  • The Dab
    • 10 burpees per minute for 5 minutes, run ¼ mile (around building), rinse and repeat x 4. To everyone’s delight, we did not have time to repeat. We went through one round.


  • American Hammer IC X 15
  • Hello Dolly IC X 20
  • Outlaw OYO X 10 CW and 10 CCW
  • Rosalita Wip IC X 10
  • Chilcutts (Low Plank) 20-count
  • Superman 20-count


Thoughts from a Bible verse referenced in a recent sermon:

The book of Acts chronicles an exciting time in history. The Gospel was being spread all over the world. It was no longer confined to the Jews, but was being preached to more people groups and cultures. People from all walks of life were following Christ for the first time. Their lives were dramatically altered. People who had once lived destructive lives were now living for Christ, even in the midst of persecution.

In Acts 11:23, Barnabas (a pastor/shepherd who cared for their souls) came to visit the church in Antioch. He had a profound message for them:

Who, when he came, and had seen the grace of God, was glad, and exhorted them all, that with purpose of heart they would cleave unto the Lord. Now for a little word study to get some added layers of meaning to the words we read:

  • Thankful for God’s grace in my life. I am what I am by the grace of God (1 Cor 15:10)
  • Exhorted (admonish, teach, beg, entreat)
    • Encouraged (NIV)
    • Exhorted
  • Purpose of Heart (KJV)
    • With all their heart (NIV)
    • With devoted hearts (CSB)
    • Steadfast purpose (ESV)
    • Resolute Heart (NASB)
  • Cleave unto the Lord (KJV) (to remain with, continue with, hold fast to, tarry stay)
    • Stay true to the Lord (NLT)
    • Continue with the Lord (NKJV)
    • Remain faithful to (ESV)

My desire is to be faithful to the Lord, to remain with Him, to be on His side. I cannot do this by putting my spiritual nourishment on cruise control, by allowing complacency to set in, by relying on past experiences to keep me growing. Just as I need to continue posting with F3 to maintain my physical well-being, I need to heed the advice of Barnabas and “Focus on cultivating a Steadfast Purpose to Remain Faithful to the Lord.”


It never fails that after an F3 BC, I am reminded that it is not the exercise that makes the experience valuable, but it is the PAX who exercise together. Whether in a large group or a small group of 4, there is camaraderie, encouragement, extra energy, and other great benefits that add to far more than the sum of the parts.

Trying to average 10 burpees per minute for 5 minutes straight was much harder than I thought. I’m sure I would not have been able to repeat that 4x as prescribed in the workout I had planned.


  • Independence Day Convergence
    • Pre-Ruck steps off at 0500
    • BC – 0600-0700
  • GrowRuck (September 21-23)

Parking Garage Workout

  • THE SCENE: High 70’s, humid and overcast
  • 2-lap capri mosey with high knees, butt kicks, carioca, and back pedals
  • SSH 15 IC
  • 4-count squats 15 IC
  • Daisy pickers 15 IC
  • Windmill 10 IC
  • Mosey to parking garage


  • Run up 4 levels and back
  • lunge-lunge-squat til all-in
  • 25 merkins OYO
  • Run up 3 levels and back
  • lunge-lunge-squat til all-in
  • 25 merkins OYO
  • Run up 2 levels and back
  • lunge-lunge-squat til all-in
  • 25 merkins OYO
  • Run up 1 level and back
  • lunge-lunge-squat til all-in
  • 25 merkins OYO
  • Sprint 1/2 level, 15 sec rest
  • Sprint 1/2 level, 15 sec rest
  • Slow Mosey back to SP


  • Flutter kicks 25 IC
  • Box cutter 15 IC
  • Rosalita 15 IC
  • American hammer 25 IC


PAX: Bottomless, Four Eyes, Hall Monitor, Teacher’s Pet, Father Abraham, Ergo, Rabbit, Frogger, Toms, Cowbell, Hitch, Vocals. FNG: Lisa.


Last night at the Patriotic Pops concert at the Levitt Shell, a friend of mine was seeming pretty down and told me he was not feeling especially “patriotic” lately.

I can understand that.

But I have to remind myself if this:

  • Don’t put your trust in a political party.
  • Don’t put your trust in a President.
  • Don’t put your trust in the effectiveness or morality of our military.
  • Don’t put your trust in patriotism.
  • Trust in God.

Isaiah 43:1

But now, this is what the LORD says— he who created you, Jacob, he who formed you, Israel: “Do not fear, for I have redeemed you; I have summoned you by name; you are mine.


This was my first time on Q at the Barracks. I love this AO and the PAX that are regulars here. I also love this Friday workout because it is run-heavy, and I like running. The parking garage, though, can cut you down to size. The PAX pushed hard and motivated me when I was red-lining.

Q School at Ye Old Forest

THE SCENE: Humid 79 degrees

F3 WELCOME & DISCLAIMER: Done!  We spoke about the disclaimer for a moment before jumping into the Warm-O-Rama, after all its Q SCHOOL!

SSH IC x20
IW IC x20
Imperial Squat Walkers IC x20
Little Man in the Woods IC x10
SSH IC x10 and another x10 silently
Penalty Burpees OYO x10
Mosey to the Levitt Shell (stopped to do Merkins x10 and Mountain Climbers x20)

10 Merkins, BBS & Squats. Run backwards to the top of Levitt Shell Amphitheater and run back down.  Increase all exercises by 5 reps each trip back down.  AMRAP for 20 mins.

Mosey back to startex.  (Stopped to do SSH x20 and Freddy Mercury x20)

American Hammers IC x20

14 Pax.  2 FNG’s.  Welcome Cowpoke and Peffercorn

We are all working to improve our physical fitness.  When I started F3, YHC splashed merlot 16 minutes into the workout.  YHC has worked hard to improve myself physically.  Lets also not forget or neglect our spiritual fitness.  If you are, you will feel it.  As HIM, we are obligated to be well rounded in every area of life.  Do not neglect your spiritual fitness or meeting with other men to grow yourself in your faith.

The pax pushed themselves on the moseys.  I know running is not everyones favorite but watching men put in work gets YHC fired up!!  Rabbit also had his first experience with the Levitt Shell.  Hope she wasn’t too mean.

forgot… oops.

Why so Many Merkins?


AO: Bermuda Triangle “The Berm”

QIC: Snookie

Conditions: 75 and sunny


  • Welcome to F3! Fitness! Fellowship! Faith!
  • I am not a professional and am not being paid to lead this exercise.
  • You are participating at your own risk, and you are assuming the risk of injury.
  • You are responsible for your own well-being; you could get injured.
  • You are 18 or older, here voluntarily, and you are not paying to be here.
  • Know your limits and do the best you can.
  • Modify exercises as needed. Everything we say is a suggestion. Stop exercising if needed at your own discretion.
  • Any FNGs? (Assign someone to stay with FNGs)


  • Windmills IC x 20
  • High knees OYO for 30 seconds
  • Butt kickers OYO for 30 seconds
  • Stretch what you need to stretch


  • Super Merkin Mile
    • 25 merkins
    • Run a quarter mile
    • 50 merkins
    • Run a quarter mile
    • 75 merkins
    • Run a quarter mile
    • 100 merkins
    • Run a quarter mile
    • 100 merkins
    • Total merkins: 350
  • 5 Burpees


  • Captain Thors (1 BBS and 4 American Hammers up to 10 BBS and 40 American hammers)
  • Dealer’s choice
    • Mothballs: Flutter kicks
    • Tomb Raider: LBCs
    • Bookworm: J-Los
    • Cowbell: ABCs
  • Hold plank till 6:15 (about 20 seconds)

COUNT-OFF & NAME-O-RAMA: 14 PAX (2 FNGs): Bookworm, Commando, Cowbell, Gus, Love Shack (FNG), Minor Prophet, Moth Balls, Saint Nick, Situation, Snookie, Tomb Raider, Vocals, Wonder Bread (FNG), Yard Sale


Jude talks a lot about fighting for the faith. I talked about that in YHC’s COT yesterday. Jude fights by writing, arguing, debating. And that is a way we can and should fight. But that is not Jude wants us to fight. Jude tells the churches to contend for the faith. Our fighting style is not through conflict but through love and mercy; through how we live our lives not how we debate theology. Anyone can talk the talk. But living righteously is tough. And that contrasts with the false teachers Jude is battling. They talk sweet words but live a debauched lifestyle. Righteous living is tough. Temptations are everywhere. Thankfully, Jude has some encouragement there too. We’ve got an awesome savior who can keep us from stumbling.


YHC correspondent incorrectly had the PAX do merkins before each quarter mile. To fix the mistake, the PAX did 100 merkins after the last quarter mile too. The PAX didn’t think YHC was serious till he led by example and started the 100 merkins himself. YHC also learned that Captain Thors use a 1 count on the American Hammers instead of a 4 count.


Grow Ruck in September

Shoestring Q school next Wednesday