**UPDATED: Birthday Q curse almost strikes again for Park Bench.

THE SCENE: Cold, not dry, and cold.
SSH x 20 IC, slow mosey lap, static stretching OYO

We ran 4 400m laps.  With the first lap, we sprinted the straight then jogged the remainder of the lap. Second lap: sprint both straights with jogging in the turns.  Third lap: sprint straights and one turn with a jog in the other turn. Fourth lap: sprint the whole lap.

After, split the PAX into 2 teams of 8.  2 PAX from each team would go to 1 of 4 different exercises.  At the completion of each exercise, the PAX would cycle to a new exercise.  We completed this circuit twice.

  • Wall Sit
  • 1 lap
  • 100 yard shuttle run (25 back, 50 back, 75 back, 100 back)
  • Bear Crawl slide (50 yards): place mat on the ground and slid hands forward on place mat in bear crawl position to 50 yards and flapjacked with partner. My children’s food place mats were perfect for this exercise.

No time
16 PAX (1 FNG – Mouth Breather)

Today is my 34th birthday.  Yesterday evening, I was asked by a friend if I had accomplished everything in my life that I had planned to at my age.  The question was asked as a joke, but it did make me think about it.

This morning as I was getting ready for BC, I read this story that Clay Travis shared about Jalen Hurts.  An 8th grader was competing in a spelling bee and was in the final 2 and he misspelled the word that would have won the competition.  Immediately after losing, the young boy walked straight up to the winner, shook his hand and congratulated him on winning.  This kids gesture left a strong impression on everyone watching and they asked him where he learned to show such sportsmanship.  His response, “Jalen Hurts”.

We might not have accomplished every goal that we have for ourselves.  We might fail, underachieve, fall short, etc.; however, we are always leaving an impression on those around us.  Jalen had no idea that this 8th grade boy was watching how he responded to adversity; however, his ability to demonstrate character and sportsmanship in the struggle left a strong impression on this young man and disrupted what would have otherwise been a different trajectory.  My challenge to the PAX was that no matter what you have done or what you want to do, your actions, inaction’s, words, demeanor have a significant impact within your spheres of influence whether you mean them to or not.  Be HIM (High Impact Men).  It will make a difference.  (The hyperlink to the tweet is included.  There is a video.  It is great.)

Thankful for the PAX coming out to wish me a happy birthday, but more importantly, to encourage and push each other to be better.  This is why we do it.  There was a lot going on on the track today and it got a little chaotic moving between stations in the circuit, but no one complained and everyone kept pushing and making the most of every moment.  Really encouraged, as always, to be a part of this group and thankful I was able to lead the workout on my birthday.

On a more distressing note, Park Bench needs to retire from Birthday Q’s at the Barracks.  First time, he had a health issue.  Today, he lost the only key to his car and had still not found it even after coffeteria.  Prayers for Park Bench as he figures that out.  Sorry brother! ***UPDATE: The keys were found.  In a dramatic turn of events, Park Bench located his keys in the most unlikely of places.  After 30+ minutes of searching, the key was “further down in his short pocket than he realized.”  The “Birthday Q curse” has been lifted for Park Bench…tread lightly though.***

Highland (Levee) Creamery is open…let the oatmeal+ ice cream indulgence commence.

MLK convergence at the Ruins on Monday 1/21.  No BC or pre-ruckership at OF. Equinox Challenge…do it.

Forest Favorites

Date: 07JAN2019

AO: Old Forest

QIC: Gus

PAX: TLC, Mirage, Jail Bait, One & Done, Bookworm, Dewey, Bottomless, Shoestring, Hitch, Chioccetti, Handsy, Lodge, Park Bench, Hall Monitor, MIB, Pirtle, High Viz (Nashville), Bartman, Ergo, Sir Mix-A-Lot, Mighty Joe Young, Fishbowl, Crayfish, Carmen Sandiego, Mudslide, Altar Boy, Teacher’s Pet, Meatball, Diesel, Gus | FNGs (3): Apples [how do you like them?], Potted Meat [’cause he likes Bologna], Sam I Am [favorite sammy]

Conditions: 52F and humid; pretty gross



SSH IC x 20
Merkins IC x 10

[divide into four groups; stick with group]
Perform one squat, travel to next corner (sprint if long side; bear crawl if short side)
Perform two squats, travel to next corner
. . . .
Perform nineteen squats, travel to next corner
Perform twenty squats

* move to pavilion *

Three-minute plank while rapper NF raps a rap

Plank jacks

Flutter kicks IC x 18
Hello, Dolly! IC x 18

Ratchet Shoulder Blaster to ENDEX

Count-o-Rama (34)



Disturbance To The Status-quo

A leader is a person who can influence people to do things that they would not have done otherwise. Put another way, but for the influence of the leader, the things done by his followers would not happen. The leader is the agent, the impetus and the proximate cause of his followers’ movement toward the doing of those specific things that he identifies as advantageous. Without him, they would remain static and focused on maintaining the status quo. In the heart of man inertia will reign—absent a Disruption.

MOLESKIN: It’s been a minute since I Q’d at Old Forest. There were several faces that were new to me but familiar to the Group, and that’s a good thing. These fellas showed up in force and were ready to rock. I think they even secretly loved my Tabata Tunes. We did squats for Hitch. We did Merkins for errrrybody. OF tied with The Levee for KotB, so the Leveeites retained the title. But these men will always be #1 in my heart.

Taking It To The Limit

THE SCENE: A little wet.  Far from a tequila sunrise, but the temp was comfortable.



Squats x 15 IC
SSH x 20 IC
Imperial Walkers x 15 IC
Daisy Pickers x 15 IC
Arm Circles x 10 IC
Reverse Arm Circles x 10 IC

Mosey to rails in front of Spa Ware.


Start with feet on the ground, facing away from the rails.  Perform Merkins x 5 OYO.  Place feet on first rail, perform Merkins x 5 OYO.  Lift feet to second rail, perform Merkins x 5 OYO.  Lower feet to first rail, perform Merkins x 5 OYO.  Lower feet to ground, perform Merkins x 5 OYO.

Rinse and repeat.

Mosey to the other edge of the parking lot.  Line up on the border of the parking spaces.

  • Bear crawl to first parking space line, perform Burpee x 1 OYO, then reverse lunge walk back to start.
  • Bear crawl to second parking space line, perform Burpee x 2 OYO, then reverse lunge walk back to start.
  • Bear crawl to third parking space line, perform Burpee x 3 OYO, then reverse lunge walk back to start.
  • Bear crawl to fifteenth parking space line, perform Burpee x 15 OYO, then reverse lunge walk back to start.
  • (If you are Jailbait, bear crawl to sixteenth parking space line, perform Burpee x 16 OYO, then reverse lunge walk back to start.  If you are everyone else, do better.)


Hitch led the PAX in plank variations until we had to move to avoid getting run over by the trash truck.  Because of that, we technically stopped working out at 0614.  Get over it.

COUNT-OFF & NAME-O-RAMA:  Soybean, Jail Bait, Chioccetti, Doc Hollywood, Sir Mix-a-lot, Altar Boy, Catechism (FNG) Nature Boy, MIB, Hitch, Toms


YHC gets wrapped up in his own needs a lot.  I tend to spend too much time at the safe and want others to pour into me instead of focusing on how I can pour into others.  I want to hoard the best of my love for my own benefit.  Often times, we don’t get to choose our stories, our circumstances, our suffering, and our experiences.  Nor should we think it our place to choose how God may use those things in the lives of others.  Life isn’t always about me/you.


I can’t tell you why, but that was tough.  One of these nights I’ll actually go to bed on time so I’m not beat in the morning.  In the long run, it was far from wasted time.  Jail Bait was living life in the fast lane this morning.  I was going to tell him to take it easy, but he was already gone.


Christmas workout at Barracks, 0500.

Four Corners at Old Forest

THE SCENE:  High 30s, cool.



SSH x 50 IC
Imperial Walker x 10 IC
Hillbillies x 10 IC
Daisy Pickers x 15 IC
Arm Circles x 10 IC
Reverse Arm Circles x 10 IC


Four Corners:
–  Station 1:  Burpees x 15 OYO, Sprint to Station 2
–  Station 2:  Merkins AMRAP until relieved by Station 1, Bear Crawl to Station 3
–  Station 3:  Double Jumps AMRAP (Mini-Jump Squat immediately followed by Jump Squat is 1 rep) until relieved by Station 2, Sprint to Station 4
–  Station 4:  Dry Docks AMRAP until relieved by Station 3, Mosey to Station 1

Each group made three full rotations


Remain in Four Corners positions:
–  Station 1:  Fingertips to Shoelaces x 20 OYO, Sprint to Station 2
–  Station 2:  Freddie Mercury AMRAP until relieved by Station 1, Bear Crawl to Station 3
–  Station 3:  Big-Boy Situps AMRAP until relieved by Station 2, Sprint to Station 4
–  Station 4:  Gas Pumps AMRAP until relieved by Station 3, Mosey to Station 1

One full rotation completed.

COUNT-OFF & NAME-O-RAMA:  29 PAX (1 FNG):  Blart, Mirage, Shoestring, Soybean, Handsy, Hall Monitor, Dewey, Park Bench, Bartman, Combination, Sir Mix-a-Lot, Altar Boy, Carmen San Diego, Lil’ Sebastian (FNG), MIB, Chioccetti, Four Eyes, ISS, Jail Bait, Crayfish, Monk, Mama’s Boy, One and Done, Hot Sauce, Teacher’s Pet, Doc Hollywood, Hitch, Lodge, Toms

CIRCLE OF TRUST/BOM:  Advent is upon us.  We each experience suffering in some form on this earth.  YHC shared that his hope is found in God coming down, and the promise that one day God will reconcile to himself all creation.  YHC encouraged the PAX to think on that promise this season.

MOLESKIN:  What a great morning.  The KotB may be heading out of the loop (looking at you, Sandlot), but we don’t have to.  That’s still a win.

ANNOUNCEMENTS:  No OF run on Tuesday, Dec. 4.

Relay Teams

THE SCENE: 66 degrees and a whole lot of May without the rain, the pad was wet, but only from condensation!

SSH, IW, Hillbillies,Daisy Pickers, Daisy Shuffle, RDLs, Squats, 400m mosey, hip circles, wide hip circles, leg swings (for the groin!)
PAX split into (2) fireteams

30yd Out & Back Sprint Relay as a team – Burpees Wx5, Lx10
20yd O&B Sprint Relay individuals, team hold Al Gore – Burpees Wx5, Lx10
15yd O&B Sprint Relay individuals, team holds plank – Burpees Wx5, Lx10
10 yd O&B Sprint Relay individuals, team holds plank – Burpees Wx5, Lx10

Q makes team speed adjustment

Fireteams have 6 minutes to complete 500 squats as team
Mark, Set, “oh and btw, squats must be completed atop the parking deck” GO!
Losers fireman-carry winners to elevators for an easy ride down

Mosey back to Launch-Pad

Fireteams crumble to partners
Plow Sprints alternating partners x3
Chaser Sprints alternating partners x3

30 seconds of Flutter kick
10 PAX (1 FNG -Lodge)
YHC committed to focusing on taking a Sabbath through the last of the year due to impending (current) chaos. That commitment, some may call it a standard, is currently not being met. Excuses are made of hectic life-things: kids, jobs, travel, non-central concentrica issues, buying a new house.

Confessions of weakness and spite were shared in an effort to shine light into darkness. PAX were exhorted to acknowledge failure when it occurs and pray for help to make improvements.
Relays are great. Fireman carries are YHCs new favorite exercise… watch out!
St. Jude is this weekend. Fight for Micah!

Berm – Walls of Jericho

THE SCENE: Chilly morning. Mid high 30s. A little windy.


You should not have paid to be here, please modify any exercise as needed, I am not a professional even though I might look like one ;).

“… and Welcome to F3” – Hitch


Side straddle hops, Daisy pickers, Mexican squats, Windmills. 2 Indian run laps around the building.

Walls of Jericho – 7 exercises, 7 reps each, and 1 lap around the building. Completed that 7 times.

  • Squats.
  • Merkins.
  • Burpees.
  • 8 Count Body Builders.
  • Alligator Merkins.
  • Alternating Shoulder Taps.
  • Lunges.

Shout loud enough to wake up those fart sacking this AM, and to bring those walls down!

Ain’t nobody got time for that.

11 PAX (2 FNG: Tintin; Streaker).

Hitch; Tomb Raider; Laettner; Speaker; Yard Sale; Ups; Flatland; Plan B; Judah (VQ).


Joshua not feeling adequate to take over Moses. God promised to be with him every step of the way, just as he had been with Moses. And that God is the same protecting and guiding us TODAY. 

And we know that in all things God works for the good of those who love him, who have been called according to his purpose. – Romans 8:28

T-CLAPS to flatland who killed it today, he probably did a 5k after the beatdown.

Four eyes starting Whetstone program.

Who’s on Q?


A chilly 39 degrees

We had large numbers of PAX show up to post this morning. Maybe because it was YHC’s first time back at OF in 3 weeks (probably not) or maybe (more likely) because they all saw that this mysterious “Oz” OG OF-er was going to be on Q. Nobody really knows… So what actually happened?

Oz showed up, I introduced myself and asked if he was good to go or if he needed anything from any of us. He seemed a little confused. After a little more dialogue it was clear that there had been a breakdown in communication. Oz was showing up to join us for an exercise at his old stomping grounds, NOT to Q. The pre-blast had been updated, there was dialogue about the change in schedule in Slack, but clearly there was a breakdown somewhere and Oz was under the impression that he was not on Q. Oh well…we just rolled with it! Oz said he was happy to help, so I asked him to lead us in warmorama to give YHC a moment to plan a workout.


Did it part way through warm-o-rama and then again before the actual workout.


Oz led the following (which was borderline an actual exercise, and not just warmorama):

  • SSH (IC) – 25
  • Squats (IC) – 15
  • Windmill (IC) – 15
  • IW (IC) – 15
  • Burpee ladder – all PAX line up against parking lot island curb. Perform 1 burpee then bear crawl across parking lot to gazebo side of parking lot and back. Perform 2 burpees, bear crawl across and back. At this point, the PAX weren’t sure if this was still warmorama or if Oz had decided to move on into an actual exercise. Oz planned on getting to 10 but at 5 decided to cut it short to give time for the rest of the workout. We were over 10 minutes in at this point…

YHC took it from here and recycled a workout we did back in August.


Burpee fest
For each round, do the following in succession:
  • 1 burpee, 5 Merkins
  • 2 burpees, 5 Merkins
  • 3 burpees, 5 Merkins
  • 4 burpees, 5 Merkins
  • 5 burpees, 5 Merkins
Hold squat until all in. Then proceed to next round of burpee + merkin variation…
  • Round 1: burpees + Merkins
  • Round 2: one leg burpees (left leg) + left hand on curb Merkins
  • Round 3: one leg burpees (right leg) + right hand on curb Merkins
    *Short mosey to picnic tables / benches to the north of the parking lot for rounds 4 and 5*
  • Round 4: burpos + derkins (using concrete picnic table benches)
  • Round 5: burpee box jumps + incline Merkins (using concrete picnic table benches)

Once we finished all 5 rounds, we did the following:

  • Bear crawl from the picnic tables through grass back to parking lot.
  • Once at parking lot, lunge walk back to flags.
  • Once at flags, circle up and hold high plank.
  • Raise right arm in the air.
  • Bring arm back down and perform 5 merkins
  • Raise left arm in the air.
  • Bring arm back down and perform 5 merkins
  • Hold high plank
  • Raise Right foot in the air and hold
  • Back to high plank
  • Raise left foot in the air and hold
  • Back to plank

At this point YHC turned it over to Bottomless to finish us out with 5 minutes of Mary…


  • LBC’s (IC) – 26
  • LOL’s (right side, then left) – 10 of each (L, O counter clockwise, O clockwise) on each leg
  • Pickle Pounders (IC) – 16


26 (No FNG’s) – Pirtle, Chioccetti, Soybean, Old Man Hitch, Shoestring, Bottomless, Oz, Doc Hollywood, Jail Bait, One and Done, Dewey, Crayfish, Park Bench, TLC, Huggies, Combination, Mirage, ISS, Mighty Joe Young, Sir Mix-a-lot, Carmen Sandiego, Teacher’s Pet, Silver, MIB, Goldilocks, Handsy (QIC)


The importance of thankfulness – YHC spent the last 3 weeks traveling with my family and decided to journal each day (basically write down everything we did that day at the end of the day…including fun stuff, funny stuff, hard stuff…all of it). The more I did that, I realized how it helped me to be more grateful in the present moment. It helped me have a sense of all the good things that I’ve experienced so as not to get so hung up on the things that didn’t go well. And that, in turn, gave me greater patience with those around me (mainly my wife and kids), especially if things weren’t going exactly as I had hoped or planned. I encouraged the PAX to consider regularly journaling if they don’t already for the purpose of increasing thankfulness and patience in the present.

We prayed for Moth Balls and his new marriage and for Teacher’s Pet to get well soon (been not feeling well for a few weeks now)


It was definitely a rocky start to my first time back as AOQ after being out for 3 weeks. It was a good reminder of the importance of not just showing up for a workout, but the need for all of us (especially AOQ’s) to be ready for the unexpected and step up to led when and if necessary. Fortunately, I was surround by a solid group of HIM who rolled with it and stepped up to lead and encourage all the PAX. Several guys were jumping in to help other PAX finish their sets of burpees together. It was awesome. And great to be back…I had really missed all 3 F’s the past few weeks – thankful to be back in the gloom with my brothers.

APFT is this Friday at the Barracks. For more info on that or other announcements, look at the PREBLAST for the week.

Four Portals of Tiger Lane

THE SCENE: It was dark and warm. In the distance, a gaggle of PAX were seen running down Hollywood, migrating south from the Old Forest.

F3 WELCOME & DISCLAIMER: These happened, Cheesesteak! Get off my case!

We assumed the plank position, and YHC asked the PAX what they thought the concept of being a High Impact Man meant. We talked about making a positive impact on our communities and neighbors. Then we talked about how making an impact usually comes through intentional relationships.

Mountain climbers IC x16
SSH IC x20
Imperial Walkers IC x15
Hillbilly IC x15
Arm circles x10 frontwards and backwards

Pair up! PAX were instructed to discuss and name two individuals whom they want to impact in some way – maybe a child, maybe wife or girlfriend, maybe a neighbor. Loooooong mosey with your buddy to Tiger Lane – good chatter. 

At the Four Portals, we each selected a section of portal wall and did the following:

Jump-up burpees (burpee in front of the wall, jump onto the wall at the end of the burpee) x15
Derkins x15
Dips x15
Incline Merkins x15

Rinse and repeat with 10 reps then 5 reps.

Mosey over to grassy expanse for a little burpee catch-me-if-you-can.

Same partners, P1 heads downfield running backwards. P2 does 3 burpees then chases down P1. When P2 is caught, he does 3 burpees while P1 runs backwards. Etc until we reach the sidewalk at the end. Rinse and repeat going back the other direction.

Mosey over to fountain, whose walls are 2-3 times as tall as the portals. 25 derkins OYO.

Loooong mosey back to the rugby pitch with your partner. PAX were instructed to tell their partner one action they would take this week to impact the people they identified earlier. I said I would take my oldest son out somewhere to talk about becoming a man and being responsible and reliable. I also said I’d have a conversation with a widow at church about her finances and what kind of support she needs.

We stopped at the rugby field for some Mary.

Flutter kicks x30
Heels to the Heavens x20
WWI Sit-ups x20
American Hammers x20 (Thanks, Four Eyes!)
Burpee IC x10
Pickle pounder x10

AYG sprint back to start point.

8 PAX, no FNGs

YHC encouraged the PAX to follow through on the actions they talked about with their partner, and to hold each other accountable over the next week. 

The Sandlot never disappoints, mainly because the PAX never disappoint. Prayers for Alcy Ball Development Corp, who are trying to buy a house to use for offices. Prayers for the PAX to be active and productive at work and home. Some got Squatober reps in after the pic, then we headed to the nearest donut shop. 

New Day | New Week | New Month

Date: 10/01/2018

AO: Old Forest

QIC: Gus

Conditions: 70F – I’ve had better.



SSH IC x 25
Merkins IC x 10
SSH IC x 25
Merkins IC x 10

* mosey to Levitt Shell *

Burpees at Bottom – 1
Squats at Top – 10

SSH IC x 25
Merkins IC x 10

* mosey back to SP *

SSH IC x 25
Merkins IC x 10

Ratchet Shoulder Blaster to ENDEX

Circle of Trust
Count-O-Rama: 20 (1 FNG)
Name-O-Rama: Jail Bait, Mirage, Blart, Huggies, MIB, Teacher’s Pet, Bookworm, Griswold, Combination, Dewey, Bottomless, Park Bench, Soybean, Hitch, Pirtle, Sir Mix-a-Lot, Shoestring, ISS, Gus | FNGs: Silver

BOM: Reject passivity.

Moleskin: Sometimes the simplest workouts are the hardest. This one never disappoints, and neither did the PAX. Griswold Splashed Merlot. Old Forest will likely win KotB.

11’s On The Hill At The Ruins


Cool – 60 degrees. The rain slowed to the slightest drizzle before we began and stopped all together after warm-o-rama.


Did it including sharing the mission of F3.


  • SSH (IC) – 50
  • Daisy Pickers (IC) – 15
  • Hillbillies (IC) – 15
  • LBAC’s (IC) – 10 forward, 10 reverse
  • Mosey to the top of the hill (wear most Q’s lead some hill sprints…just across Riverside drive from the south side of Beale Street Landing)


11’s with BBSU’s and and Absolutions

  • Perform 10 BBSU’s at the bottom of the hill.
  • Sprint up the hill
  • Perform 1 Absolution (what’s that? Search “absolution” in the Exicon…)
  • Mosey back down the stairs
  • Rinse and repeat, decreasing BBSU’s by 1 each time and increasing Absolutions by 1 each time until all PAX reach 1 BBSU and 10 Absolutions.

We finished that with time left so moseyed back to the Spaghetti Warehouse parking lot. Using the railing in front of the Spaghetti Warehouse each PAX performed 10 Australian pull-ups. Then ran to the other side of the parking lot and back. Then perform 9 Australian pull-ups, run across parking lot and back. Rinse and repeat until Mary. Most PAX got down below 5 reps before we had to stop for Mary.


  • Crunch Jacks (IC) – 15
  • Hello Dali Lhama (IC) – 25
  • Double Dolly (IC) – 10
  • American Hammer (IC) – 10


8 PAX: Toms, Socks, Jail Bait, Sir Mix-A-Lot, Four Eyes, Old Man Hitch, Cheesesteak, Handsy (QIC)


Proverbs 14:23 – “In all toil there is profit, but mere talk tends only to poverty.” This is not just financial… physically, emotional, mental, etc. We must give 100%, it will be hard but worth it. Specifically, as it relates to F3 workouts, I’ve been personally challenged with how often I cut corners. I get sloppy on form. I will never get stronger, healthier if I cut corners. And, as a metaphor for life, if we can consistently push ourselves to do hard things, to toil during these gruesome bootcamps every week, we know that there will be fruit. We will be healthier, stronger, etc. But let’s not stop there – let these workouts remind us of the need to work hard and toil in ALL areas of life. Will you have that hard conversation that you know needs to happen? Will you put your phone down and play with your kids or listen to your wife? Will you do hard things, knowing that they will be hard, but that they will be profitable? We must do that if we are to be HIM.


The Ruins is an awesome AO. So much variety to choose from and beautiful scenery right on the river. If you haven’t even posted here, it’s a must! Also – I love the guys that regularly post here. Such a solid group of HIM.

Check the PREBLAST for any current announcements.