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.


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: Old Forest. Narrowly finished up in time before tornado warnings
Imp. Walker IC x 12

Hillbillies IC x 12

Daisy Pickers IC x 12

Insert information about the workout.

  • Mosey to Levitt Shell
  • Finish up Warm-o-rama at Shell Stage with Chumbaburpees (radio edit version)
  • Partner up for a Dora. While one partner does merkins on the shell stage, the other back-pedals up the hill, and runs forward down the hill. Each group collectively reaches 100.
  • Another set of Doras. While one partner does sit ups on the shell stage, the other runs (forward this time) up the hill, and runs forward down the hill. Each group collectively reaches 100.
  • Another set of Doras. While one partner does monkey thumpers on the shell stage, the other runs (forward this time) up the hill, and runs forward down the hill. Each group collectively reaches 100.
  • Mosey back to Old Forest meeting area.
  • Change partners for another set of Doras. While one partner does burpees, the other runs around all 4 islands in the parking lot… or whatever they’re called. Each group collectively reaches 100.

MARY: None
9 PAX ~ 2 Irish Goodbye’d. Upgrade (QIC), Windex (IG), Mudslide (IG), Barnum, Dewey, Handsy, Mirrors, Goose, Easily Amused.
This week, try to make sure you are focusing on others. When you are in conversation with someone, do not be thinking about what you’re going to say next. Listen to that person and really make sure you’re living your life to let others feel loved and listened to. This life is not about you. It’s all about glorifying God and you will never glorify God if you’re constantly thinking of what you’re going to say next.

Heavy Monday Barracks

THE SCENE: Cool and rainy!  Perfect F3 weather!!



SSH IC x30
Windmill IC x15
IW IC x15
Daisy Pickers IC x15
Stretch OYO 30 seconds.
Make a mosey to the pull-up bars.

AMRAP: As Many Rounds As Possible of the following in 10 minutes:
5 Pull-ups
5 Toes to bar
10 Dips
10 Jump Lunges (each leg)

60 seconds rest. Rinse and Repeat for 4 minutes.

Mosey back to the pad.

Partner work with sandbags!! 30 second rounds to do AMR(eps)AP
5 stations of work:
1. 60 lb. sandbag rows
2. 60 lb. sandbag (or CMU) overhead press
3. 60 lb sandbag clean
4. 80 lb sandbag toss
5. HUGE ASS tire flips

We did 2 rotations of the above with 30 second rounds.  Mosey 400m.

Finished with a final rotation of the stations!!  PAY THE MAN!!

NO! My abs are still hurting from toes to bars!

Shoestring(QIC), Four Eyes, Bookworm, Hitch, Stripes, Soybean, Mamas Boy, Bruce Wayne, Handsy.

Do HARD things.  This morning is a perfect example.  Get out in the cold rain and do work with brothers.  Also do hard things at home. Don’t settle for just getting things done.  PAY. THE. MAN.

YHC nearly splashed during the 10 minutes of AMRAP.  Those toes to bars are something!  Also, a strong EH has been put on for the HTL in Nashville in May 2020.  Who’s coming with me?!?!

Also, what happened to Passport and his FNG?


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.

CMU Work at Old Forest – 9-30-19

AO: Old Forest

QIC: Handsy




  • SSH (IC) – 40
  • Windmill (IC) – 10
  • Arm Circle (IC) – 20
  • Daisy Pickers (IC) – 10
  • IW (IC) – 15

Partner up, Dora-ish style.

Partner 1 moseys to playground and does AMRAP pull-ups, then moseys back.

While Partner 1 is gone, Partner 2 does one exercise AMRAP until partner 1 returns (all with CMU):

  • Round 1 – Curls
  • Round 2 – Overhead Press
  • Round 3 – American Hammer
  • Round 4 – Trap Raises
  • Round 5 – Squats

Then partners flap jack.

Rinse and repeat…we were able to get through all 5 rounds twice before we stopped for Mary.


  • Penguin heal touch thing
  • Hollywood side crunches


14 – Easily Amused, Toaster, TLC, Kingpin, Goose, Teacher’s Pet, Stripes, Barnum, Mudslide, Spicy Cash, Dewey, Altar Boy, Pirtle, Handsy (QIC)


Pause for 30 seconds and think of a problem that is currently bothering you.
Problems are not solved with passivity or neutrality. We must proactively address problems in our lives. So think about what proactive steps you will take to address the problem you identified moments ago. Don’t be passive.


Enjoyed Q-ing the old boys at OF again!


GIANT Yardsale Fundraiser benefitting SOS Oct. 25-27. To donate items to be sold, volunteer, or shop, learn more HERE.

Check the Pre-Blast for any F3 News.

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.


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




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

Dora & Pull Ups with a Burpee Twist

THE SCENE: Dark, warm.

F3 WELCOME & DISCLAIMER Yes. Had an FNG, so YHC spent a little more time explaining F3. 

25 SSH’s, 10 Daisy Pickers, 10 Imperial Walkers, 10 Hill Billy’s, 10 LBAC’s (forward and backwards).
Starting now, Every 3 minutes, PAX completed 5 burpees.

PAX split into pairs, then moseyed to the playground. There, PAX completed 10 Pull Ups while the partner did calf raises, then they swapped (completed this 2X). Then, PAX switched to 10 Dips while partner completed calf raises.

Plank til all in.

PAX Moseyed to parking lot for Dora 123. 100 Merkins, 200 Squats, 300 Shoulder Blasters. PAX completed the exercises, while the other PAX ran and bear crawled through the parking lot. Once each PAX completed Dora, PAX moseyed back to playground for another round of the Pull Up and Dips.

At Playground we completed: 20 box cutters, 20 dying cockroaches, 20 American Hammers.

17 PAX (1 FNG Barnum)
Talked about our call as leaders. Sometimes as HIM, we focus on the daunting, challenging parts of our responsibilities instead of focusing on the opportunities of our responsibilities. For example, as a father of 3 sons, I sometimes think about my responsibilities and think about all of the hard things I have to do to shape them. Instead, I should be thinking about what a great opportunity I have to lead and pour into 3 future HIM. That God can use me as a loved one to shape and encourage them. As HIMs, we should see the opportunities in our leadership roles and not focus on the threats.
This was a challenging Q, but it was fun to work together with these PAX. Glad to share some hard work with the Old Forest crew.