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!

Coupon Fest (9/18/19)

THE SCENE: A not-so-muggy Wed morning at OldForest

SSH, Daisy Pickers, Imperial Walkers, HillBillies, Windmills followed by short mosey around the North OF asphalt sidewalk
Paired up and each pair grabbed a CMU

Completed following set of exercises Dora style, with one partner on task while other partner moseyed around North OF asphalt sidewalk

  • Blockies (aka Burpee Thruster, Burpee w/CMU) x 100
  • Coupon Swings (like a kettle bell swing but with CMU/coupon) x 100
  • Coupon Squat (air squat while hold CMU/coupon) x 100
  • Coupon Jump (box jump with CMU/coupon as the box) x 100

Followed by “Catch Me If You Can”–one partner moseys with CMU/coupon while other partner does WW2 sit-ups x5 then catches up to other partner and they switch tasks.  Continues until pair complete 1x around sidewalk

LBCs x25, Boat/Canoe, Freddy Mercury x 20, American Hammers x20
22 PAX (no FNGs): Dewey, Altar Boy, Handsy, Upgrade, Toaster, Bottomless, Goose, Easily Amused, One and Done, Mudslide, Four Eyes, Crayfish, Chioccetti, Teacher’s Pet, Thibodaux, Pirtle, MIB, Lodge, Kingpin, Barnum, Frisky, Doc Hollywood

Romans 12:1 “I urge you, brothers, in view of God’s mercy to offer your bodies as living sacrifices, holy and pleasing to God–this is your spiritual act of worship.”  My boy Dewey forecasted us being “taken to the slaughter” this morning for the workout, which reminded me of this verse.  Our lives should be lived as sacrifices to God…not to earn his love, or his forgiveness, or his favor, BUT because He has already loved us and given us forgiveness through Jesus.  This gives us the freedom and the motivation to live lives that please Him.


Barracks Miles for Breakfast (VQ)

THE SCENE: Somewhere between soupy and pleasant. Shared the track with ROTC groups.

  • SSH x30 IC
  • Arm Circles (F&B) x20 IC
  • Inchworm x5 OYO
  • IW x15 IC
  • 400m warmup mosey


  • Merkin Mile:
    • 4x400m with 25 merkins following each lap
      • Last two laps faster than first two
      • Hold plank after final 400 until all in
  • “Pull Up” Mile:
      • 4x400m with 5 pull ups and 20 squats following each lap
        • Last two laps faster than first two
        • Hold plank after final 400 until all in
  • Strides:
      • 2 laps (800 meters total)
        • “Stride” 100m straightaways at mile race pace (ease in for first 5 seconds, ease back down for last 5 seconds)
        • Jog 100m between straightaways for recovery
        • Focus on form during each stride

Ran a tad bit short on time. Abbreviated Mary:

  • Low Plank x30 OYO
  • LBC x30 OYO

12 PAX present: Upgrade, Altar Boy, Park Bench, COBOL, Four Eyes, Pop Tart, MIB, Chioccetti, Squeegee, Doc Hollywood, Easily Amused, Peekaboo


Word to focus on today: Discipline

    • Definition:
      • Control gained by enforcing obedience or order
      • Orderly or prescribed conduct or pattern of behavior
      • Self-Control
    • According to Jocko Willink (decorated SEALS commander, Motivator, Speaker, Author) Discipline equals Freedom. Check out his podcast.
      • The only way to get to a place of freedom is via discipline.
      • If you want financial freedom, you have to have financial discipline. In order to have more free time, you have to follow a more disciplined time management system. You also have to have the discipline to say “No” to things like clickbait on social media, procrastination, unhealthy food, negativity, wastefulness, too much coffee, etc.
    • 2 Timothy 1:7 For the Spirit God gave us does not make us timid, but gives us power, love and self-discipline.
    • Encouraged the PAX to think about how this can by applied in their lives today. Whether it be with food self-control, spiritual growth, at work, with finances, child raising, etc. I know I have a need for more discipline in all of these areas.

Learned a lot by VQing. Great support and suggestions from the PAX.

Old Forest – 4 Square

THE SCENE: Low-seventies and clear


  • 25 x side straddle hop
  • 25 x murkens
  • 25 x imperial walkers
  • 25 x hill billies
  • 10 x daisy pickers
  • Stretch

Jog to playground with 2 man teams on:

  • 50 x dips
  • 50 x pull ups

Back to the parking lot for:

  • 4 Square:
    • 10 burpees – run to:
    • murkens til exhaustion – bearcrawl to:
    • lungs til exhaustion – run to:
    • LBC til exhausion – crabwalk to:
    • Rinse and repeat


  • 25 x Freddie Mercury
  • 25 x dying cockroach
  • 25 x American hammer
  • 10 x murkens
  • 25 x hello dolly
  • 2 minutes hold high plank

17 PAX:

  • On Q: Toaster
  • Bartman
  • Goose
  • Handsey
  • FNG
  • Stripes
  • Mommas Boy
  • Altar Boy
  • MIB
  • Doc Hollywood
  • TLC
  • Mudslide
  • Barnum
  • Frisky
  • Dewey
  • Teachers Pet
  • Easily Amused




9/11 OF Backblast: William Wallace visits the U.S.A.

THE SCENE: warm, steamy, dark
F3 WELCOME & DISCLAIMER: proclaimed to group once and then again to MIB as he arrived on MIB time

In cadence x 12
Polka Step
Arm Circles (x 16)
Imperial Walkers
Daisy Pickers (slowly)


Mosey to Veterans Plaza. Stopped twice along the way and did Tempo Merkins in cadence till all in.

Once arriving at Veterans Plaza, we counted off into four even teams and went to four corners of the plaza. Basically, one member of each team runs to the middle of the plaza, screams “for freedom” in their best Mel Gibson voice, does a burpee (or two) and returns to his corner.
While William (the runner) heads to the middle, the other team members did the following exercises
U (up/downs)
S (side straddle hops)
A (American Hammer)
Team did AMRAP of each exercise until all team members played the role of Wallace. After each team member was Wallace one time, they’d progress to the next exercise.

After each cycle, PAX did Tempo Merkins till all in and have a 10-count recovery. We got through three cycles and did two burpees instead of one on round two.

Slingshot run halfway back to Startex. Stopped and did Tempo Merkins till all in.

Mosey OYO to Startex. Dips and a crabwalk till all in.

Able to sneak in one last set of Tempo Merkins IC.

16 PAX (No FNGs): Crayfish, Barnum, Altar Boy, Frisky, TLC, Doc Hollywood, Lodge, Toms, Reaper, Easily Amused, Dewey, Goose, Bottomless, Soybean, MIB, Kingpin
9/11 changed our world. But it’s not necessarily the events that determine the future, it’s our reaction to those events.
There were a couple women working out in Veterans Plaza. I’m sure they enjoyed our shouts!
upcoming VAPE session, Reaper moves to Murfreesboro this week

Run DMC at the New U of M Bridge

THE SCENE: a blue LED glow and a refreshing north wind welcomed us

Daisy Pickers
IC x 15

Mosey from track to new U of M pedestrian bridge (.3 miles)

stopped for 20 box jumps along the way

“Run DMC”

  • D – dips at the base of the bridge, run
  • M – merkins in the middle of the bridge, run
  • C – mountain Climbers at the other end
  • Run back across the bridge to where we started with dips
  • start with reps of 5 and increase by 5 each time you return back to the starting point. All PAX got through 20, some got to 25.
  • Bridge is .3 miles from end to end according to those with technology on their wrists

Gas pumpers
Little Baby Crunches
Freddie Mercury
American Hammer
IC x 15 (3 times)

Mosey back to startex and had time to do one more round of Mary exercises (x 10)

Upgrade, Chioccetti, Doc Hollywood, Bottomless, Goose, Lodge, MIB, Easily Amused, Reaper, Booyah, Cobol, Crayfish, Altar Boy, Handsey


Be present even when there’s big things coming up

Devil’s Staircase Dora Style with Doc

THE SCENE: A beautifully cool morning (Come on fall weather!!) at The Ruins with Doc Hollywood as QIC

SSH (IC) x 36 (I think…cannot be sure since I arrived late, but the PAX in attendance provided a punctual start at 5:30am), WINDMILLS (IC) x10, IMPERIAL WALKERS (IC) x15, HILLBILLIES (IC) x15, DAISY PICKERS (IC) x10, POLKA STRETCH (IC) x10

Mosey on upper side walk and descended to base of North Riverside staircase–the one with 5 flights and 4 landings (…can you sense the foreshadowing?)

Devil’s Staircase Dora style.  One partner does staircase while other partner does various exercises (see below), and they accrue total # of reps in succession with each other (“Dora style”).  Staircase: PAX ascends the 5 flights of stairs, and then on descent stops on each landing for burpees.  Option 1: Descending # of burpees with each flight (4th flight=4 burpees, 3rd flight=3 burpees, etc.) OR Option 2: Modify to 1 burpee at each landing.  Exercises at bottom of staircase with dora style rep count:

  • Bear Crawl 2-step / Bear Shuffle x 100 (assume bear crawl position but PAX takes only one step forward with both arms and legs, and then one step backward to starting position=1 rep)
  • Reverse Lunges x 150 (step back into lunge with alternating legs, each pair=1 rep)
  • Gorilla Shuffle / Monkey Side Step x 150 (from standing position lean forward and place both palms on the ground offset to L or R of feet–like a gorilla or monkey might do–and then shuffle feet in the same direction to offset on the other side of the planted palms, then shuffle back to the original starting side, each shuffle=1 rep, both directions =2 reps)
  • Overhead Arm Presses…AKA “Raise the Roof” for those Gen Xers out there (flex both elbows and place backs of both hands on top of shoulders, extend elbows with hands reaching all the way to the sky, each press=1 rep)

Slingshot run (aka Indian run, Native American run, First Nations run) across Riverside to Tom Lee Park…and then loop around back to base of Devil’s Staircase bc a PAX who shall remain nameless forgot his phone in the grass.  It might have been the Q…

Ascend the staircase or the grassy hill to upper sidewalk and mosey back to Startex.

9 PAX in attendance: Havarti, Dawson, Chiocetti, TLC, Teacher’s Pet, Altar Boy, Mirrors, Four Eyes, Doc Hollywood
C.S.Lewis: “Friendship starts at the moment when one person says to another, “What? You too? I thought I was the only one…”  I was encouraged this week to see other PAX sharing on Slack how they had reached out to or been reached out to by F3 members in times of struggle and need.  We are made for community and relationship, and I need brothers (in F3, at work, in my family, in my community) to encourage me, challenge me, help smooth my rough edges, and keep me accountable.  #IronSharpensIron
Chioccetti apparently thinks he has copyright law for naming any exercise, even if it’s not in the F3 Exicon.  In an effort to maintain unity and promote brotherhood, I let him have his say.  Plus, I was a tad bit late to show up for my own Q, so I guess I forfeited some freed-to-lead rights.
Nothing notable

ATM’s at Old Forest

AO: Old Forest

QIC: Handsy

THE SCENE: Mild, with just enough breeze to waft the excessive mosquito spray some PAX used through all of our noses.




  • SSH (IC) – 25
  • IW (IC) – 15
  • Hillbillies (IC) – 15
  • Daisy Pickers (IC) – 10
  • Arm circles, forward then backward (IC) – 20


All rounds done in the middle of parking lot. Mosey lap around big parking lot island in between OR, as Four Eyes says, “if you bad,” Bear Crawl the width of the parking lot and Crab Walk back to.
Round 1:
Alternating shoulder taps – 15
Tempo Merkins – 10
Merkins (IC) – 10
Mosey OR bear crawl / crab walk
Alternating jumping lunges (2=1) – 15
Tempo squats – 10
Squats (IC) – 10
Mosey OR bear crawl / crab walk
Freddie Mercury – 15
Tempo Hello Dolly – 10
Hello Dolly (IC) – 10
Mosey OR bear crawl / crab walk
Rinse and repeat. Subsequent Rounds – 12, 8, 8… 9, 6, 6… 6, 4, 4… 3, 2, 2


  • American Hammer (IC) – 25
  • Hollywood Side Crunches (IC) – 15 each side
  • Hold plank until 0615


20 (1 FNG, 1 Irish Goodbye) – Lodge, Mudslide, MIB, Reaper, Crayfish, Bottomless, Frisky (FNG), Teacher’s Pet, Fishbowl, One and Done, Squeegee, Dewey, Upgrade, Altar Boy, Chioccetti, Easily Amused, Doc Hollywood, Kingpin, Jail Bait, Handsy (QIC)


We all need friendships and connections. Those don’t happen overnight, but require time invested in sharing experiences together. F3 is a perfect example. Press into your relationships and make sure you are being disciplined to get time with those you care about.


It’s hard to Q a workout that requires you to call cadence counts almost the entire time. Had to ask a few PAX to help a few times so I could catch my breath!

Old Forest WILL BE OPEN this Monday, Sept. 2 (Labor Day). Check Pre-blast for any other announcements.

3 Rounds of 11s at Old Forest

THE SCENE: Full parking lot because of another workout group that meets very sporadically. These men and women need F3 and FIA in their lives.



  • SSH x20 IC
  • Daisy Pickers x15 IC
  • Forward Arm Circles x10 IC
  • Reverse Arm Circles x10 IC
  • IW x15 IC
  • Merkins x10 IC
  • 30 seconds to stretch OYO


We moseyed to the playground, and YHC divided PAX into two groups. Group one completed round one (see below), while group two completed round 2 (see below). Then the groups flapjacked.

Round 1:
11s with dips and box jumps. Move straight to next exercise after reps (i.e., no mosey, etc., between exercises).

Round 2:
11s with pull ups and jump lunges.

Round 3:
11s with merkins (or modify up to derkins) and squats.

Bonus Round:
We finished strong with 15 dips IC and 15 derkins (or merkins) IC.


  • American Hammer x20 IC
  • Iron Cross for too long
  • LBCs x20 IC
  • 6″ Leg Raise for too long (A.K.A. painful star gazers)
  • LOLs til 6:15

16 PAX – Teacher’s Pet, Bottomless, Low Note, Daniel Tiger, TLC, Miracle Ear, Handsy, Reaper, Kingpin, Fishbowl, Crayfish, Lodge, Dewey, Goose, Doc Hollywood, Easily Amused (QIC)

I’ve noticed two ways to move through life: experiencing life as a passive recipient or experiencing life as an active participant. Passively receiving life lacks courage and risk and faith. Actively participating in life means being aware of what God is doing and joining in His work in the world. It’s a life filled with courage, risk, and faith.

Passively receiving life isn’t necessarily bad, but it’s not full-hearted living. In fact, it’s often necessary and good for the first half of life. But stepping into active participation leads to full-hearted living.

Pray for friends and family of one of Low Note’s friend as they walk through a season of painful tragedy.

It’s an honor be serve as co-AOQ at Old Forest. Good to see Low Note and Daniel Tiger and Kingpin and Fishbowl back out!

Eat at Caritas Village on Thursdays (and any day!). But especially on Thursdays because that’s when Fishbowl is volunteering.

A glorious Day for a bowl of Merkins!

THE SCENE: Dark and wet but very cool.



> Light  mosey from Gazebo to open field area.

> chumbawumba up down’s (Failed)

>High Knees



MERKINBOWL nitty gritty.

  • Bear Crawls (to marker w/ back pedal back then rinse and repeat with Sprint back)
  • F**** Catalina Wine Mixer (x10 IC)
  • Caterpillar (Each PAX thru 3x)
  • Merkin Gasser (Sprint to marker, perform merkin rinse and repeat x7)
  • Light mosey back to Gazebo for Mary.


Dealer’s Choice, Dealer Lead all IC


21  Pax 0 FNG

Thin Mint- Q, Easily Amused- co-AOQ, Daniel Tiger, Blank Stare, Chioccetti, Gus, Lodge, Handsy, Goose, Alter Boy, MIB, Doc Hollywood, Stripes, TLC, Mama’s Boy, Carmen SanDiego, Toaster, Mudslide, Teacher’s Pet, Fishbowl, & 4Eyes.


After one of my favorite inspirational gospel songs has been on my spirit for a week or so, it helped me realize that we are worth fighting for. Despite your trials and tribulations you too are worth fighting for.

Thoroughly enjoyed my VQ! Thank you guys for rocking with me during the hiccups and giving me your all! Looking forward to my next Q.

P.S. chumbawumba up down’s will make a triumphant return.