Q Schooled on a Saturday

THE SCENE: a cloudy 32 degrees with a slight 5 mph breeze coming from the Northeast.

Disclaimed… and disclaimed… and disclaimed AGAIN. YHC went through why we do what we do on Q.  Talked about calling out exercises, cadence and other random stuff

SSH IC x20
IW IC x20
SSH IC x20
How to NOT count cadence
SSH IC Silent 20 count
Penalty Burpees x10

Mosey around to the lot and up the street to the stop sign at the top of the hill.  
Freddie Mercury til all-in
Bear Crawl 50+ yards to the speedbump. Mosey back to the parking lot.
Plank til all-in.  YHC talked about different ways to lead “the thang” is partner exercises or OYO routines.  We will do both.

Partner Up…
Dora 1-2-3:
100 Merkins
200 BBS
300 Squats


Mosey and burpees… more mosey, more burpees.  We pushed ourselves pretty hard on the mosey and burpees.

American Hammers IC x30
Flutter Kicks IC x20
Hello Dolly IC x20
Mountain Climbers 30 secs. OYO

22 pax.  (1 FNG: Smoker)

As men, we need to get right ourselves before we can help and lead others.  listen to the 43 feet podcast and come to Q Source lunches to talk more about getting right in your personal Fitness, Fellowship, and Faith.

Hello Kitty and Dial-Up KILLED it this morning to finish off their 345 week!  T-CLAPS to these HIM who pushed themselves this week.  All the men pushed themselves this workout.

Service Project

Upstanding Merkins

THE SCENE: 56 Degrees. Wet from yesterday’s rain.
F3 WELCOME & DISCLAIMER Check, YHC came in hot, so YHC gave the disclaimer as YHC was running up to the circle. 

SSH- 30, Daisy Pickers – 10, LBAC – 10 each direction, Imperial Walkers – 15, Hill Billies – 15, 30 seconds of free stretch.
Moseyed to the bathrooms to do 11’s. Began with 10 Handstand Merkins, then bear crawled to complete 1 Groiner (2 count = 1). Then jogged back to repeat, etc. You know how to do 11’s. 

Next, PAX jogged to the skate park ( paused along the way completed 10 mountain climbers in a parking lot).

Once PAX reached the skatepark, every 30 seconds PAX completed 10 LBC’s and 10 Incline Merkins. PAX continued the 30 seconds reps for a total of 12 times.

Then, moseyed back to the flag. Along the way, PAX paused to complete 2 minutes of Crunchy Frogs in the SCS parking lot. PAX moseyed towards Flag again and paused on road under FourEyes’ lead to complete 20 shoulder taps.

After PAX completed Shoulder taps, PAX sprinted the remainder of the way towards the Flag.

PAX completed 1 minute of alternating LBC’s
10 PAX (1 FNG)

YHC discussed brokenness and shared about how broken YHC really is. After much discussion with my M, YHC realized more of the depths of brokenness and need for a Savior. Also, YHC shared an illustration from church and Eph. 2, “our brokenness is like a intricately tangled spider web. The more we begin to learn about our sin and brokenness, the more we realize how much we need Jesus to wipe away these webs.”

The Sandlot has different assets to utilize during a BC.
Cleanup on Saturday. Talk to Four Eyes.

Dice, Dice, Baby @ Mothership 2/2 – Halpert Q

THE SCENE: Gorgeous 38 degrees, sunny

F3 WELCOME & DISCLAIMER:  Given, no FNGs, no money involved, do not hurt yourselves


SSH x50 IC

Slowwwww Daisy Pickers x10 IC

Bat wings 

OYO for one min

Mosey yog out and back to stop at base of hill


11s on the hill

Start with 1 rep squats at top work up to 10

10 reps Carolina dry docks down to 1 at the bottom

Mosey for a loop around the lot, stop by shovel flags

Dice Dice baby

In a clockwise rotation, PAX will roll the dice one at a time.  Roller can call IC or OYO of the exercise and rep count rolled.

We went 18 dice rolls.  A LOT OF REPS WERE COMPLETED.

As we mosey’d post the 18th roll, @Nature Boy called for an audible.  QIC asked @Nature Boy to lead the men to his choice next exercise.

We found ourselves doing wheelbarrows with partners on about a 200 ft loop drive opposite the Fedex Event Center.

Next, we did an Indian run to the top of the hill.  Near the top, for the last 75 yrds, we changed to two by two partner bear crawls where the PAX got to learn a bit about their partner.  

Indian runs back to ENDEX for Mary time.


Alarm at 7:55am, immediate transition to 5 minutes of Mary

C-LO led us with Thor’s to 4×16

Dealers choice until time expires.

Pops – Flutter kicks IC x25

Hello Dollys IC x25



18 PAX (0 FNGs):  Nature Boy, Rosetta Stone, Stephen King, O Positive, Pirtle, Teacher’s Pet, Anklet, C-Lo, Steinbrenner, Dial Up, Pops, Laettner, O’Reilly, Tremor, Passport, Orange Julius


Be present with your families, concentrica, wherever you are.  Don’t be caught on slack when you’re spending time with your wife.  Same with your kids.  F3 is important and we’re better men because of it, don’t let it distract you from what you’re primary responsibilities are, what you’re getting better for, who you’re getting better for.  God, Wife, Kids, Work – in that order.  F3 and anything else that you spend time on should be spent in such a way that honors God, your wife, and kids.


I’ll say it again – 35 minutes of dice rolls and reps is tough, I don’t care who you are.  Rosetta Stone is more of a PLC guy than a BC guy.  I kid, I kid, he had traffic issues and got to BC just in time to join us for Mary.

HC now for Crucible 3/30.  You can do this.  We can do more than we think we can when we have our brothers beside us.

Sunday Runday

THE SCENE: Perfect

Stretch on your own
PAX ran two miles together. Stopped for 20 step ups on ledge and 20 squats OYO. Ran two miles back to Startex .

7 PAX, Nature Boy, O Positive, Pirtle, Shoestring, Pops, Squeegee, Sparky
Setting high expectations for your family and friends. Sometimes the expectations are unrealistic and we are let down when they are not met. Be more thoughtful of the individual and their capabilities.
Prayers for Sparky and Pops.
Crucible is coming. Train!

Old Forest Workout 1/30/19



Imperial Walkers



Bear Crawl Lap around parking lot


Modified B.O.M.B.S. into B.M.S.S.F

Big Boy Sit-ups x 100

Merkins x 150

Side Straddle Hops x 200

Squats x 250

Flutterkicks x 300

No Time

12, no FNG

Look for value in what others offer you, not always thinking they are taking from you.


Too Cold

4 Green miles

THE SCENE: A bit above freezing

4 green miles

7 (1 FNG – Carjacker

Do the people you love most know exactly that? I personally fail to tell them enough. Do better. 

F3 has taught me a ton about initiating. It’s amazing how often we wait for someone else to initiate. F3 has taught me to step up and see what happens. I’m excited the Green Mile has become a standard part of F3 so quickly. 

O Positive is organizing a fall event for Tourette’s awareness. 

Old Forest Run

THE SCENE: Felt colder than thermometer showed (39*) due to gusty winds and damp air.

Did it.


A little bit of stretching, a few SSH’s, and a lap or two around the parking lot.


Ran ~2 miles to East High School track.

At track, ran 1 mile – sprint (or push yourself as best you can) on the straight aways, jog the curves.

Ran back to Old Forest.

Total miles – ~5.4

None…just some post run stretching.


4 – Handsy (QIC), Doc Hollywood, Pirtle, MIB


YHC shared my conviction from something that happened yesterday at OF Bootcamp convergence at Ruins. At the Lorraine Motel, the Q asked the PAX to count quietly during Mary out of respect for the place / significance of the day (MLK day, outside of NCRM). YHC missed that request and as Mary got hard began counting louder, even groaning a bit (ok, maybe even yelling some). The PAX laughed and Q told me afterwards he had asked for quiet. I felt a little silly, but as the day went on, that feeling grew into a stronger conviction.
My conviction wouldn’t go away throughout the day that –

1. as AOQ, I should have done a better job of respecting the Q by listening to the Q’s instructions and setting a good example for the rest of the PAX, and

2. I should generally have been more thoughtful about where we were and why we were there and lead with an attitude of reverence and respect.

It may sound small or trivial (and maybe it was), but I think lots of small, trivial acts over time can add up and can even create a culture where some don’t feel welcomed or supported or respected. My fear is that, with actions like that, I am creating a culture like that in F3. For many, it may not be a big deal that I was being obnoxious outside the Lorraine motel on MLK day. For others, it might be a sign that I don’t really care about the struggles that are bound up in a day like MLK day and a place like the NCRM. I never want my actions to create an environment where people don’t feel seen, understood, welcomed, respected (regardless of their skin color, background, etc.). Did my actions do that yesterday? I may never know. But I do know that I want to work harder to be thoughtful and mindful of how my actions could be perceived by others – not because of what they might think of ME, but because of what my actions might communicate about my view of THEM.

It was great to run with these guys…enjoyed conversation about how F3 has really been a solid male community for some of the guys. #morethanaworkout


Wet Bombs

THE SCENE: Dark and gloomy, about 60 degrees and raining.  One pax commented that it was “nasty weather,” while another mentioned it was beautiful.  #perspective

Side Straddle Hop x 25
Front Overhead arm circles x 14
Back Overhead arm circles x 14
Monkey humpers x10
Windmill x 15
Butt kickers 45 seconds
High Knees 45 seconds
Quick feet 45 seconds

Mosey to the playground
We moseyed towards the Woodlands Discovery Playground. Some grumbled about it being uphill or some nonsense. We arrived at the Pit  with slides where the Q intended to work but alas there was a foot of water that had collected.  While that may have been a fun place to exercise YHC called an audible and opted for higher ground on a different part of playground near swings and such.

There we rested for for an explanation of the next ~35 minutes of how we were partnering up and doing lots of B.O.M.B.S. in the rain.  One partner worked on the reps while the other partner ran around the playground on the trail. Partners worked together to cumulatively perform:

  • Burpees x 100
  • Overhead Press x 150
  • Merkins x 200
  • Big Boy Sit-Ups x 250
  • Squats x 300

There was much complaining about the number of reps, but hey this is the Mothership and we had time to kill!  We ended up covering about 3.5-4.5 miles each on the runs.  YHC stopped partners while on Sit-ups and moved all of us on to squats so we could end on time.  Don’t worry, we’ll get them all in before its over.

Everyone finished those 300 squats about 15 minutes before the hour we moseyed back, pausing halfway there for some plank and–for those who chose to–more merkins.

When we arrived back at the flag we sat on our 6 and completed those big-boy sit-ups with the help of one another.  Then we proceeded to do the following until 8am:

  • Iron Cross for about 60 seconds
  • Flutterkicks x20
  • LBCs x25
  • Hello Dolly x10

1 for pre-run:  O Positive
6 for BC:  Crayfish, Snookie, Pirtle, Tremor, Nissan, O Positive

“Go unless you get a no” is something I learned from Irwin McManus in his book, Chasing Daylight.  Too many sit on their hands waiting for a sign before they get out there and do that which they were made for.  The 6 of us overcame that obstacle this a.m. when we came out and worked despite the rain and gloom.  May this be incentive for doing it in real life.  What challenge/opportunity/calling do we have some sense of but are not taking action on?  Waiting until the perfect opportunity is presented or for when we have all of the information is too late.  Go unless you get a no.  Don’t be stupid–get counsel, pray about it, etc. but don’t wait to take steps of action despite discomfort, lack of time, excuses, and all the rest.  Get off your hands and go do something with your life.  That is all, amen.
Prayed for Micah and Pirtle’s family as they prepare for scans at St. Jude this Wednesday.  Prayed for Pax at Battle of the Bulge that they would be safe and work hard.
MLK Convergence on Monday.  No OF

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.

Saturdays for the Boys

THE SCENE: Coldish start in the 40s, finish in sunny high 40s
F3 WELCOME & DISCLAIMER welcomed & disclaimed

  • SSH  x50
  • Daisy Pickers x19
  • Mummy Kicks x19
  • Imperial Walkers x19
  • Polka stretch x19
  • Mosey 1 lap

We started out with doing 12 rounds of 5 burpees every 30 seconds (60 burpees)

  • INDIAN RUN – From there we moved by way of Indian Run up hill (Great View Drive), took a left and finished at the Visitor’s Center
  • 11s – In front of the Visitor’s Center, we started with 10 BigBoySitUps and ran 50 yards for 1 Bobby Hurley, then back for 9 BBSUs and down for 2 Bobby Hurleys…finished with 1 BBSU & 10 Bobby Hurleys
  • Post-11s – Mosey down paved pathway to the theater to finish out our Burpee Downpainment. We did 8 more rounds of 5 burpees every 30 seconds (well we did 10 in 60 seconds to finish out 91-100).
  • Moseyed to the Kitchen (RIP) Benches for 10 Derkins, 10 Dips, 10 Erkins.
    • Pops said, “Thanks sir, can I have another?” so then we rinsed and repeated for 10 more of each.
  • Moseyed back to STARTEX for MARY


  • LOLs – Each side x15 for “Ls;” for “Os” we did clockwise x8, counter clockwise x8
  • LBCs x19
  • Gas Pumpers x19
  • Dying Cockroach x19

22 PAX (2 Starkville FNGs – BabyBop & Clueless)

The Pre-Ruck had 1 FNG -> Blue

PAX read on Q Source about Disruption and admitted this was a growth area in his work. Needs to rely on others and receive disruption without being bothered. 


YHC appreciated the turnout amidst other options like 3AM Ruck Sim and the 4AM Star Course Ruck Training. Great mumblechatter and turnout by midtowners/inner-loopers (TCLAPS to Park Bench and Lodge!). The event was highlighted by 5 completers of Club 345: One and Done, Jailbait, Pops, Lipton, and O Positive.