Blue Bridge Bwahaha

THE SCENE: crisp and 30ish. Pulled in early to see Easily Amused on the scene.


10 DP, 20 SSH, 10 Windmills, 20 IW (Imperial Walkers) all in cadence

Mosey to Blue Bridge.
Box jump up steps. WATCH OUT FOR PUKE SPOTS. Messy.
Perform 10 Burpees at top.
Mosey across bridge.
Perform 10 Burpees at Parking Garage.
Indian Run down to ground level.
Perform 10 Burpees.

Backpedal up one floor.

Indian Run back across bridge.
Perform 10 Burpees.
Indian Run around quad once back to bridge.

Box jump up steps. Watch out for puke spots since we’re using different stairs. 10 Burpees. TRAIN! Almost felt like I was at Blazing Saddles.

Run across bridge over train back to garage.

Perform 10 Burpees at Parking Garage. Indian Run down to ground level. Perform 10 Burpees.

Backpedal up one floor. 8 Burpees, who doesn’t like variety, am I right?

Backpedal up one floor to stairs. Run back across bridge. Bye train. Run back down, avoiding PUKE spots again.
Indian Run around quad back to Startex. 60 count by TR to let everyone catch breath.

4 corners
3-4 PAX team up at each corner. Perform 10 x Squats together, lungewalk to next corner.


20 American Hammers IC
20 Shoulder Taps IC

13 PAX: Upgrade (AOQ), Photoshop (QiC), Dewey, Easily Amused, MiB, Altar Boy, Tomb Raider, Goose, MirrORs, Monk, Teacher’s Pet, RESPECT: Squeegee and Poptart


Do hard things.
Here Be Dragons

An interesting map is on display in the British Museum in London. It’s an old mariner’s chart, drawn in 1525, outlining the North American coastline and adjacent waters. The cartographer made intriguing notations on areas of the map that represented regions not yet explored. He wrote, “Here be giants,” “Here be fiery scorpions,” and “Here be dragons.” Fortunately, explorers ignored his warnings—and discovered whole new continents as a result!

The cartographer’s notes did not reflect truth—they reflected fear. In our own lives, it’s not actual giants, scorpions, and dragons that keep us from doing hard things. It’s the fear of them. Once we take that scary first step with God’s help—and keep going forward—we’ll experience the bigger, more fulfilling life God has in mind for us.

Fear is the fence that keeps us stuck in our comfort zones. To be fair, we usually feel fear for a reason: often something is outside that should make us afraid. The problem is when we just sit there.

We wait. And we wait.


We’re waiting to stop feeling afraid before we attempt anything. We’re often afraid to try something new because of painful past experiences. We tried stepping out before, and it blew up in our faces. We poured everything we had into something we cared about, and our efforts fell short. We don’t want to embarrass ourselves again.

The truth, though, is that if we’re waiting until the fear and feelings of inadequacy go away, we’ll never venture outside our comfort zones. Until we take a step in spite of our fears, none of us will ever truly be able to do hard things. If we want to continue to grow and learn for the rest of our lives, we must beat these fears—not by making them go away, but by recognizing that there is something worse than discomfort, worse than the unknown, worse than failure. The worst thing is to never try at all.

God is ready to work through us, even with our limitations. Instead of worrying about future fears, we can, as Corrie ten Boom wrote, “Never be afraid to trust an unknown future to a known God.”

How could your life be different if you chose to do hard things by stepping outside your comfort zone?

Appreciate Squeegee letting YHC know we had a trailing 6. Adjusted once I realized to keep us together. Modifying also applies to leading the workout from original plan to work with everyone and keeping all together.

Training for St Jude? Run workout on Saturday. Ask Teacher’s Pet.


THE SCENE: The Sandlot. Abnormally hot and sunny…is what we wanted it to be.
F3 WELCOME & DISCLAIMER I completely forgot the disclaimer. What happens now?
Warm-up to Pharrell’s “Happy”. Change to next exercise at the start of each next verse. On chorus, it’s SSH with burpee every time he says the word “Happy”. I yelled out the exercise at the start of each verse and all PAX performed the exercise OYO. Exercises are as follows:

During verses:

Daisy Pickers

Imperial Walkers



During chorus:


We broke into two teams with two on each team. While one PAX runs 100 yards down path to sign hanging on fence, other PAX performs exercise with CMU (cinder block for those who are unfamiliar). Exercises are as follows:

  • The Lion King x 100 – Start with a CMU tight to your chest. Move into the low squat position and lower the coupon between your knees. Coming up out of the squat raise the coupon high above your head thrusting it upward so that it is weightless for a fraction of second. Think Simba being presented in the Lion King.
  • Blockee x 100 – Burpees with CMUs. With your CMU drop down and do a Merkin on the CMU. Return to the standing position and press the CMU above your head to complete one rep.
  • Russian Jig x 100 (in hindsight, I would make this more like 300, because of how quickly it goes by) – With CMU on ground in front of you, you’re doing a modification of the box jump. Instead of jumping up on the CMU, you’re simply going back and forth between each foot, tapping your foot on the top of the CMU, carrying the weight on your grounded foot. 2 is 1, so every other Russian jig is 1 rep.
  • Lunges x 100 – holding CMU in both hands, twisting to the side when in lunging-forward position, right then left x 100. 2 is 1, so every other lunge is 1 rep.

Dealer’s choice.

War Hammers IC – This exercise is a combination of a World War II sit-up by adding four American Hammer reps at the top of the sit up. Similar to Captain Thor, but this does not include an ascending count.

Dying Cockroach IC – 4-count ab exercise done lying down that involves touching hand to opposite leg, back down, then other hand to opposite leg. Form can vary wildly.

LBC IC – The “Little Baby Crunch.” Aka a crunch/sit-up.

And Altar Boy dealt one more Mary that I can’t even remember what it was, but it was cut short for time anyways.

4 PAX. Upgrade (QIC), Chioccetti, Altar Boy, MIB.
O’Reilly shared a Mother Teresa quote at Blue Collar yesterday, and I decided to use it again for this morning’s COT. I had heard it before, but each time I hear it, it hits me harder, and impacts me differently in my different stages of life.

“People are often unreasonable, irrational, and self-centered.

Forgive them anyway.

If you are kind, people may accuse you of selfish, ulterior motives.

Be kind anyway.

If you are successful, you will win some unfaithful friends and some genuine enemies.

Succeed anyway.

If you are honest and sincere people may deceive you.

Be honest and sincere anyway.

What you spend years creating, others could destroy overnight.

Create anyway.

If you find serenity and happiness, some may be jealous.

Be happy anyway.

The good you do today, will often be forgotten.

Do good anyway.

Give the best you have, and it will never be enough.

Give your best anyway.

In the final analysis, it is between you and God.

It was never between you and them anyway.

~Mother Teresa”

I mentioned how I often let the voice of man dictate my decision-making, but the voice of man is full of insecurity and immaturity and often lacks compassion and empathy for others. I often won’t over-achieve, because I worry people will think I’m trying too hard to look good. How ludicrous is that?


So thankful for these men, coming out in this weather to lift cold, heavy CMUs in the air with me. I gotta love the heart of these men and what they bring to F3.

“The 90s” at “The Lot”

THE SCENE: Upper 40’s

  • SSH X 20 IC
  • Imperial Walkers X 10 IC
  • Hillbillies X 10 IC
  • Daisy Pickets X 10 IC
  • Mosey to rugby field


The 90s

Sets of two different exercises adding up to a combined total of  90 reps starting with:

  • Hand Release Merkins/BBSU

We alterated between the two exercises after 15 reps, until we’d completed 3 rounds of 15 reps of each exercise, adding up to a total of 90 reps. We ran to other side of the rugby filled and did another set of exercises. We ran one way across the rugby field after each round. We did the following sets of exercises

  • Mountain Climbers (2 count)/Squats

  • Bobby Hurleys/Gas Pumps

  • Carolina Dry Docks/LBCs

  • Calf Raises/Monkey Humpers

  • Side Straddle Hops (4 count)/Flutter Kicks (4 count)

  • Overhead Claps/Lunges (2 is 1)

  • Smurf Jacks/Box Cutters


American Hammers X 20 IC

LBCs X 25 IC

et. al.

4 PAX – Chioccetti, MIB, Altar Boy, Dewey (QIC)
God is with us already, always present through his Holy Spirit, we only need to Him for help. Also – time away and in silence is important.
Thankful for my F3 brothers

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.


Old Forest Four Corners

THE SCENE: Dark and 60 degrees.

  • Side-straddle-hop x50
  • Imperial Walkers x10
  • Daisy Pickers x10
  • Hillbillies x10
  • Windmills (slow) x10

Mosey to Bike Gate

Merkins x10 OYO

Mosey back to Startex

Four Corners

  • Corner 1 – x15 Burpees (OYO)
    • Spring to Corner 2
  • Corner 2 – Merkin until relieved
    • Bear crawl to Corner 3
  • Corner 3 – Squat until relieved
    • Sprint to Corner 4
  • Corner 4 – American Hammer until relieved
    • Mosey to Corner 2

Repeat x2


  • American Hammer x20
  • Big boy situps x20
  • Little baby crunches x20
  • Freddy Mercury x10
  • (Dewey) LOL x10

13 – Frisky, Easily Amused, Stripes, Goose, TLC, MIB, Crayfish, Teacher’s Pet, Mudslide, Dewey, Park Bench, Pirtle, Windex.
Live your life in day-tight compartments and don’t worry about the future.

Soybean’s Free Christmas Party at the Toby Park Convention Center

THE SCENE: Cool. Several early PAX led to a lot of awkward standing around and talking about clothing choices. Grass was still wet from yesterday’s rain, leaving YHC the difficult choice of exercising on the unforgiving Sandlot pavement or getting wet in the soft grass. YHC chose grass.


SSH, IW, DP, Tempo Merks, arm circles fwd-n-bkwd

Mosey to the rugby pitch! The Slack discussion about Christmas parties inspired me. Farmer didn’t even show up!

Best 12 Days of Christmas in the World (performed like the song, with total rep counts in parenz):
1 – Overhead Clap (12)
2 – burpees (jump forward after one, backward after two) (22)
3 – diamond merkins (30)
4 – get-ups (36)
5 – V-ups (40)
6 – squat jumps (42) – Bookworm complained that I’d promised zero squats, which is true. A squat jump is a totally different exercise!
7 – 2-count mtn climbers (42)
8 – Merkins (40)

INTERMISSION: Mosey to the skate park, flutter kicks while waiting for the six. Then we did a short set of dips and decline Carolina dry docks. 

Everyone grab a ledge or bench. Dips were done in cadence, lowering on 1-2-3 then up on 4. 

Dips: 8-7-6-5-4-3-2-1
DCDD: 1-2-3-4-5-6-7-8

Mosey back to the pitch! LBCs while we waited for the six. 

9 – big boy sit-ups (36)
10 – low plank jacks (30)
11 – 4-count smurf jacks (22…some might say 44)
12 – 10-yard bear crawls, AKA bear crawl 60 yards and bear crawl back (1 = 12 x 10 = 120)

Mosey back to the parking lot for some overhead claps and a 30 second plank hold before ENDEX. 

9 PAX, 2 FNGs (Sac Fly, who gave up baseball for his would-be wife; Smalls, a history teacher whose favorite person from history was this man:

Jesus said, “Come to me, all who labor and are heavy laden, and I will give you rest.” Jesus is the only source of true, lasting rest. Are you seeking him?

Bookworm stuck around for FNG naming, then IG’d before my moving COT. Thunder Claps for picking up the six today!

‘Ccetti brewed some gourmet coffee for the PAX to enjoy. We discussed how he gets such depth of flavor from generic beans. We regretted the discussion.

‘Ccetti said his hands were cramping. We’ll have to do more hand stretches next time.

T-Claps to our FNGs this morning! Welcome to a whole new world!

Sac Fly was sponsored by Blart who didn’t bother showing up!

Once the others left, ‘ccetti, Moth Balls, and I decided to start a cover band, but we’re on hiatus because we can’t find a reliable drummer or decide on what genre to cover.

Pyramid BOMBS at Old Forest

THE SCENE: Brisk. Dark in the Forest!



  • SSH x25 IC
  • Daisy Pickers x15 IC
  • Michael Phelps x10 IC
  • IW x10 IC
  • Forward Arm Circles x15 IC
  • Reverse Arm Circles x15 IC
  • Hillbillies x10 IC
  • Merkins x10 IC

We moseyed to Memphis College of Art for Tha-Thang, stopping twice for 10 tempo merkins IC at each stop. 

  • Burpees
  • Overhead Press
  • Merkins
  • Big Boy Sit-ups
    • Box Jump up the stairs
  • Squats
  • Rinse and repeat

Ascend the pyramid: 5 reps of each, then 10, then 15, then 20, then 25

Descend the pyramid: 20 reps of each, then 15, then 10, then 5

We ran out of time as several PAX were reaching 25 reps, and we began our Mosey back to STARTEX, pausing a couple of time for American Hammer OYO.


  • American Hammer x15 IC
  • Boat – Canoe
  • LBCs x10 IC

11 PAX: TLC, Frisky, Stripes, Spicy Cash, Barnum, Dewey, Bartman, Altar Boy, MIB, Bottomless, Easily Amused (QIC)

Cultivate gratitude. What are you grateful for? Take time to be present and aware to the gifts in your life. In our age of cynicism and hopelessness, nothing combats cynicism and inspires hope like gratitude.

I especially enjoyed 2nd F today. Probably in part because hot coffee is finally appealing in this (finally) chilly weather!  Mostly because relationships are being formed by newer and older Old Forest regulars. 2nd F is the glue! 

Inner loopers, check out the Sandlot on Tuesdays! Check the preblast for more announcements.


THE SCENE:  Straight up tasty.


  • 20 SSH
  • 10 imperial walkers
  • 10 East TN Hillbillies
  • 400 mosey with straight aways high knee then butt kicks
  • 400 mosey’n


  • 2×400 Sprint straight aways
    • 10 squats after each sprint then 20 Squats
  •  2×400 again
    • 5 squat jumps (its like a thing where you squat then jump) after each sprint then 10
  • Indian, caterpillar, tomahawk, something else run x 800


  • Butt up feet flat bridges
  • Pulse it!
  • Tip toes butt up
  • Tip toes calf raise
  • Tip toes knees apart

some sexual back stretching

10 (1 IG), no FNG’s. Two FARTSACKS (Pleasant Valley & Bubble Toes)


Father shows us our identity which leads us to obey. Dont get it backwards.


my legs hurt

poptart was back in the toaster oven

ROTC wishes they could be us. I think they learned a thing or two

I need to stop dressing identical to the Air Force ROTC

Bestest newest AOQ is Upgrade!!


VQ no more!

The Ruins Bacon Run

THE SCENE: The weather was great 65°F, clear, still very dark, hint of Bacon in the air
F3 WELCOME & DISCLAIMER:  I’m not a professional, push yourself but don’t hurt yourself

  • Slow mosey to the Beale St Landing
  • SSH IC x30
  • Daisy Pickers IC x10
  • Michael Phelps IC x10
  • Little Baby Arm Circles IC x10 both directions

We are doing BACON stations.  Five Exercises 10 reps each (today is 10-10)

  • First Station
    • Burpees
    • Alternating Shoulder Taps
    • Catalina Wine Mixers
    • Overhead Clap
    • Nipple Scrapper Merkins
  • Backwards run up the landing hill
  • Forward run down
    • Lunges till all in
  • Second Station
    • Repeat 1st BACON
  • Backwards run up the landing hill
  • Forward Run down
    • Lunges or  Plank till all in
    • Mosey to Monkey bars
  • Third Station
    • Back Plank (45 count)
    • Absolution
    • Carolina Dry Docks
    • Overhand Pull-ups
    • Newton’s Cradle
      • All Gore till all in
  • Forward run 50yards
  • Backward run 50 yards
  • Mosey to parking lot at bottom of Stairs
  • Fourth Station
    • Bonnie Blairs
    • Apple Turnover
    • Crab Humpers
    • One Leg Deadlift
    • No Surrenders
  • Mosey to Endex


  • Boat/Canoe IC
  • American Hammer IC
  • Cockroach Redemption IC
  • OutLaws IC
  • Never Cross Dolly (AKA Hello Dolly Lama) IC

7 PAX, Havarti, Blackhawk, Slots, MIB, Altar Boy, Teachers Pet, Dawson (QIC)

The theme of the workout is “Be the Bacon” a well received F3 idea, that one should be the guy that gets things done, with a good appealing attitude.  I also spoke that sometimes things don’t turn out perfect, (ie setting your oven on fire, smoking out the downstairs of your house trying to cook bacon at 4am).  But you gotta make the best of it.

It was great having Slots here good luck to him and safe travels on the upcoming move!  Thanks for the PAX for finishing the last Mary exercise, I’ve been a stickler to stop when the my 5:45 alarm went off.  But like someone said we were still done by 5:46, so we just used that last minute well.  Finalizing things like that, I sometimes struggle with, thanks for support!

Slots is on Q for AOlyminpics at Mothership on Saturday.

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!