1st day of fall – 4 seasons workout

THE SCENE:  somewhat crisp, not too humid
F3 WELCOME & DISCLAIMER – disclaimed at some point

PAX line up and in a football style fashion: down and back approx 10 yards:
high knees, butt kickers, Frankensteins, best stretch ever, bear crawls

THA-THANG:  Starting now, the PAX had to keep a 53lb kettlebell and a 60 lb sandbag off the ground for the entirety of the workout.  Switch out coupons as needed for fatigue or to relieve your brother

4 SEASONS: each a 7 min AMRAP

WINTER:  Winter is cold and bears hibernate in their caves.  Mosey to the “cave” (pavilion)     7 MIN AMRAP.  2, 4, 6 8, etc rep scheme of merkins, inrkins on bench, box jump, derkins

water break

SPRING:  Time to come out of hibernation and get your legs strong.  Return of the grown man thigh angle.  3 cones, approx 15 yards apart.  7 minute AMRAP, cone 1 = 12 squats, broad jump to cone 2, cone 2 = 12 mountain climbers, lunge walk to cone 3, cone 3 = single leg dead lifts, walk back to cone 1.

water break

SUMMER: When it’s too hot to move outside, iron still sharpens iron.   Partner up, then 7 min AMRAP,  partner resisted arm raises, front then side, switch.  Then partner resisted bicep curls and tricep press downs.

FALL: Beautiful weather, football season, really the best season.  Time to celebrate with 11’s of Burpees (start with 10 burpees, you know to make sure you get some exercise), then V-Ups, running the distance of the parking lot in between.   Did this for the remaining 8 minutes or so.   Nobody finished

Coupons never hit the ground…which was good for everyone.

No time
12 PAX (1 technically Willy Lowman) – Mama’s Boy (YHC), Stripes, Teacher’s Pet, Altar Boy, Dewey, Easily Amused, Goose, Lodge, Frisky, Sir Mix-a-lot, Thibodeaux (wl), One and Done,

CIRCLE OF TRUST/BOM:  This summer, I finished the unabridged version of The Count of Monte Cristo by Alexandre Dumas.  While it was a slog, there was a point in the earlier part of the book where the main character, Edmund Dantes, was falsely imprisoned.  Having spent over a decade in a dungeon, he finally gets his chance at freedom, and he’s forced to swim for his life.  As he was about to quit, and subsequently drown, a boat is coming to rescue him, and a man yells “COURAGE!”  This encouragement gives him the strength to take a few more strokes and as he’s about to sink below the water, the man grabs him by the arm and saves his life.

As we are walking through life together, sometimes we are the man drowning who needs to hear another man scream truth to us, “COURAGE!”   Sometimes we are the man in the boat, needing to encourage the men around us, yelling words of life, and if need be, reach out and save our brother.

In today’s workout, by design, some PAX are better at some exercises than others.  Some are naturally stronger, some have more endurance, some better at holding the coupons, but by doing the AMRAP style work, each man could set his own pace, encourage his brothers during the suck, and together get through each set.  In the same vein, the entire workout, 2 PAX were suffering under the load of the coupons of different sizes and shapes, so at any point, another PAX had to stop his own work during the AMRAP and relieve his brother.
Hopefully today’s workout was a small example of how we as men need to encourage one another, be there in the tough times when our brothers are struggling, to be able to shout words of encouragement, and if needed and possible, to help those men carry their burdens.

Sorry this is late!

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.


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

crabs and bears

THE SCENE: The Barracks. Felt like late October. Amazing.

  • SSHx25 IC
  • Forward Little Baby Arm Circles x15 IC
  • Reverse Little Baby Arm Circles x15 IC
  • Imperial Walker x15 IC
  • Hillbillies x15 IC


  • Round 1: 30# Indian Run

    • Slingshot Run lap around the track. Person in front carries a 30 pound plate and hands off to following relayer.
    • 10 seconds to recover

  • Round 2:

  • 7 Laps around the track (stopping after each lap), with different *exercises* last 50 meters of lap. Planking until all are in. 10 seconds to recover.
      • *Exercises* include:
      • Lunge walk, bear walk, broad jump, crab walk, wheel-barrow (partnering up with whoever you’re running aside), back-pedaling (for two sequential laps)


  • Flutter-kicks

20 at Barracks today. Altar Boy said it’s the most he’s ever seen at Barracks! Altar Boy, Reaper, Beauty Shop, Peekaboo, Mirrors, Shooter, Tomb Raider, Soybean, Chioccetti, Pop Tart, Goose, One and Done, Upgrade (VQ), Easily Amused, Teacher’s Pet, Shoestring, Dewey, Lodge, Bookworm Irish Goodbye’d, and welcome to our cult Bubble Toes! (FNG this morning, but FNG no longer. He is named after a Jack Johnson classic.)

We all bring 100 percent to F3, but I personally struggle at bringing that same level of energy to the rest of life. I struggle to challenge myself sometimes. I shared with the group about my fear of leading and that I don’t push myself to lead. I volunteered to Q this morning, because I knew it would help me get out of my comfort zone and challenge myself to lead a group of men, even despite my terrible communication skills and lack of articulation. We are all getting better together and it really moved me this morning having men gather around me to encourage me, and also offer suggestions for my Q.


Learned a lot about Q’ing that you don’t learn just simply observing from other Qers. You just gotta do it. Go through the motions to really learn for yourself what works and what doesn’t. The first lap, I had us do lunge walks for 100 meters, and had to modify for the rest of the laps.

Happy Labor Day weekend!

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.

Looking for Tom Lee at the Ruins

THE SCENE: Glorious low-humidity morning at the River. Low humidity. On August 1st. Glorious.
F3 WELCOME & DISCLAIMER: given gladly

25 Side Straddle Hops & Mosey to the Riverside next to the Tom Lee-less Tom Lee Memorial
Imperial Walkers, Hillbillies, Daisy Pickers (slowly), Windmill, Merkins, Arm Circles

Circuit #1:
10 pull ups
20 dips
30 box jumps (on too high of a wall)
Crabwalk between elements
Plank till all in
Reps done OYO,
Got through 3 cycles

Slingshot Run (formerly known as Indian Run) to the top of Beale Street Landing

Circuit #2:
Captain Therkin
1:4 ratio Big Boy Sit Ups:American Hammer (2 is 1) with 5 merkins inbetween
Went until time was up (a few PAX got to the goal of 10:40 reps)

Mosey up the bluff, past the trolley stop, and more American Hammers until all in

9 PAX (No FNGs)
Altar Boy, Teacher’s Pet, Farmer, JDate, Chiocetti, Havarti, Dawson, TLC, Lodge

God’s quick to forgive. We should be too. Even when our almost-grown kids do dumb things!

OF 11’s Wed 7/24/19

THE SCENE:  Nice pleasant, muggy July morning
Side straddle hops, Imperial walkers, hillbillies, daisy pickers at the start.  Mosey along the forest to the bike path entrance and all PAX did 5 sets of butterfly merkins in cadence–merkin, swing R arm up to side plank, merkin, swing L arm up to side plank.  Mosey back to start.

11’s with box jumps and butterfly merkin sets

Started at low side of OF parking lot.  Bear crawled from island across parking lot to sidewalk at gazebo.  Stepped into gazebo and box jumps on picnic table benches x10.  Moseyed out and around to low side of parking lot.  Butterfly merkin set x1.  Bear crawled from island to gazebo, box jumps x9.  Moseyed to low side parking lot, butterfly merkin set x2.  Etc.

PAX then did “slingshot run” (aka Indian run, First Nations run) through OF until return to start.

Little baby crunches x20, Boat & canoe until 6:15
Sir Mix-a-Lot, Teacher’s Pet, MIB, Altar Boy, ISS, Amnesia, Lodge, Malibu Barbie, Scout Team, Reaper, Mudslide, Easily Amused, Dewey, Tuco, Bottomless, Doc Hollywood
Romans 1 says that anyone can see the evidence of God’s eternal power and divine nature even by just witnessing the beauty and power in creation.  Whether we know God or don’t, let’s take the opportunity to look at His creation (nature and people) and ponder who is behind it all.  That can encourage and strengthen our faith. and it can call those who don’t know Him or want to know Him to a place of seeing the evidence for a Creator.
I sincerely and wholeheartedly apologize for the severe tardiness of this BackBlast posting…