Mini-Crucible Prep

THE SCENE: Chilly 42F


Given and disclaimed


  • SSH x 20 IC
  • Imperial walkers x 15 IC
  • Daisy Pickers x 15 IC
  • Slow Squats x 10 IC


Crunchy Mile-and-a-half

PAX ran 0.3 miles, then performed 50 LBCs, then ran 0.4 miles, then 50 LBCs, then ran 0.4 miles, then 50 LBCs, then PAX ran 0.4 miles, ending at the flags. 200 total LBCs.


PAX lined up and performed 1 squat, then ran to cones 30 yards away and performed 20 merkins.  PAX then ran back to start and performed 2 squats, then ran back to cones and performed 19 merkins.  Rinsed and repeated with declining number of merkins and increasing number of squats until 20 squats and 1 merkin were complete. 210 merkins and 210 squats completed.


  • Flutterkicks x 30 IC (mix of fast and slow)
  • Hollywood side crunch x 15 IC (each side)
  • Hello dolly x 30 IC (mix of fast and slow)
  • Dealer’s choice (Cheesesteak picked World War 1 situps and led us in an awkward count to 15)

14 PAX (0 FNGs); Bruce Wayne, Slicnut, Rabbit, Peeping Tom, Halpert, Woody, Nissan, Black Diamond, Dial-Up, Pops, Slots, Cheesesteak, Captain Obvious, and Watchita

Not planned. Spoke from the heart on taking time to reset. Even though we focus to #getright before we commit to BC and other activities, sometimes we must take the time to go back to the basics every once in awhile and reset.

We ran some and we worked some.


2/28 – Lair – B.O.M.B.S – Halpert Q

THE SCENE: 40 degrees, foggy


1 – SSH x25 IC

2 – Slow Daisy Pickers x10 IC

3 – Merkins x10 IC

4 – Stretch OYO for one min


MERKIN MILE around the lake

Partner BOMBS on the turf field, 100 yd DORA for transportation partners

B – burpees x50 

O – overhead claps x100 

M – merkins x150 

B – BBSUs x200 

S – squats x200


No time.


7 PAX – Granola, Rabbit, Minnie, Hello Kitty, Dial Up, C-Lo, Halpert on Q


Be kind and patient with people.  When you’re driving, don’t be frustrated the person in front of you is going the speed limit and you’re in a hurry to go faster to get to your next probably not that important destination.  If that person had a sign in their window that said, “I’m learning to drive this stick, I apologize for any delays.”  You’d probably understand and be patient right?  Everybody is walking around with a different set of baggage, an internal struggle of some kind.  You don’t know what they’re going through and they don’t have a sign letting you know what it is that’s a weight on them, so be kind and patient always.  You have stuff just like they do.


Granola asked on slack who would step up to do his Februburpee challenge with him.  YHC lured him to the Lair, the furthest AO from his house.  It’s always fun to keep each other sharp, glad he ventured out to inspire the rest of us.  We all pushed each other.


3/16 – Big Buffalo 50K relay teams

3/30 – CSAUP Crucible, HC now, train, get it done with your brothers.

Aiken Legs, Absolution, and 11s at the Morg

43 perfect degrees. YHC strolled up to the new and improved Morg startex just in time to plant a second shovel flag and fist bump BAM! on his way out.

Short & sweet.

– 123 touch the deck x15IC

– ISW x10IC

– Some stretches for the hammies, chest, & tris.

Started off with 50 alternating Offset Merkins using CMUs followed by a  1/4 mile indian run along Bartlett Blvd ending up at the covered pavilion for some Aiken Legs.

Aiken Legs
– 20 Box Jumps OYO
– 20 Tempo Squats IC
– 20 luges IC (2=1)
– 20 Smurfjacks IC (AKA Little Man in the Woods for some reason 🙄)

1/2 mile indian run over to the small far end lot for some ABSolution!

Absolution x5IC (<- Click that link ryte thar if U don’t know.)
Mosey around the lot incorporating front mosey, side shuffle, and reverse mosey.
👆 Repeat all that noise for a total of 20 reps and 4 laps.

Mosey back over to startex for 11s using Burpees and CMU Squat Thrusts.

Nurp! No time.

Orange Julius, Rabbit, Flobee, Choker, Soulja Boy


YHC expressed his appreciation for the HIM around him and the impact F3 has had in his life.

Burpees suck a lot. CMU squat thrusts suck even more a lotter.

Wurnt nun.

Finale, Beastweek at the Levee

THE SCENE: Rain with a side of whitetails

F3 WELCOME & DISCLAIMER:  Disclaimed, ‘Empire Stikes Back Style’: 

Feeling all right, sir?

Just like new, Dack. How about

Right now I feel like I could take
on the whole Empire myself.

(quietly, strapping
I know what you mean.

WARM-O-RAMA:   SSH x 3 IC (for all you traditionalists) 
THA-THANG:  Mosey to the softball fields where QIC had placed one orange cone, propping up an umbrella, and a bluetooth speaker.

Objective:  8 exercises, 100 reps each in 40 minutes

Execution: 1 minute time hacks to (perform two exercises, 10 reps each) rinse and repeat on the minute for 10 minutes.  Each round repeated with two new exercises for 10 minute sets.

Ist Round, 10 reps of Burpees and LBCs per minute for 10 minutes.

2nd Round, 10 reps of Squats and American Hammers (2=1) per minute for 10 minutes.

3rd Round, 10 reps of Merkins and Flutter Kicks (2=1) per minute for 10 minutes.

4rth Round, 10 reps of Jump Squats (2=1) and Mt. Climbers (2=1) per minute for 10 minutes.

Psychological 1st F:  Played non-stop Contemporary Christian Praise and Worship “rock” music (United, Kari Jobe . . . etc.) for the duration (minus the opening set of Ennio Morricone).

MARY:    One, all out sprint by pairs of PAX back to StartEX

16 PAX, 0 FNGs, 1 Willie Lohman; Orange Crush from Fort Mill, SC

Woody, Kudzu, Steinbrenner, Black Diamond, Slicnut, Moneybags, Cheesesteak, Peek-A-Boo, Tree Hugger, Watchita, Rabbit, Raven, Gus, Captain Obvious, Tomb Raider

CIRCLE OF TRUST/BOM:  The word is “Warfare”

Warfare is all around us whether you are of the atheist, Christian, or other persuasion.  Our wives, our children, our friends, and those we do not know are under attack by forces vying for our attention and the lies of our culture and society.  

Yes, this life has moments of joy, love, peace, and hope but we must not forget that the war rages on in us and around us.  We must not be lulled into a false sense of complacency but continuously press onto into the fray.  Combat the lies that tell you you can’t do that, that you are not loved, that you are a failure.  As you fight, teach others how to fight.  How?  Kind words, kind actions, and ‘simple’ gestures.  

As a follower of Jesus, I know that this war is won, death is conquered, but I also know that there will be battles lost, loved ones lost, casualties.  However, we press on with our eyes fixed on the things unseen.  This is our hope, that one died for all and paid the price that unites us again to our Maker.  

So fight on men and as you fight in this great war teach others how to also.

MOLES KIN:   Arriving to AO Levee at 0500 I was able to set up in the outfield of the softball field where I noticed a herd of at least 7 whitetails running back and forth by the center-field fence.  I didn’t think much of it until 0534 when myself and the PAX entered the outfield only to see this same herd again frantically scattering and jumping over the fence.  Two of the younger fawns just couldn’t make it and flopped around on the ground like fish after smacking off the chain links.  The PAX were relatively undeterred by the prospect of a sharp hooved Odocoileus virginianus running full tilt into our midst.  Either way the 100 burpees in 10 minutes quickly acted as a distracting agent.  

A fitting finale for the Levee’s Beastweek.  Mud, grass, worship music, possibly the first appearance of an umbrella at an F3 workout, Cheesesteak criticizing a playlist, deer bouncing off fences, rain, cold mud, and brother’s encouraging brother’s to push each other past our perceived limitations.  

It was a pleasure and an honor to mystery q Beastweek.  The PAX really welcomed me in though this was only my 2nd posting ever at the Levee.  

The creamery was everything and more than the hype that precedes it.  I was not expecting the sarcastic mumblechatter from the hostess of the establishment though I found it fitting.  We left that place like a highschool locker room after a December football playoff game.  

Prayers requested and given for Raven’s brother, Jonathan who is dealing with some serious health issues and for Gus’s brother Halfpipe who is being deployed for Iraq.  If not for Halfpipe those of us who participated in GR12 would still be lugging that log around in the gloom.  Belated prayers for Orange Crush’s son Gannon who is 14 months old and will be having open heart surgery in the near future.  

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

Phat Pat’s Flaming Blue Collar

THE SCENE: Somewhere in Bartlett. Cold, dark. Extra early.


Route 66: merkins, burpees, squats, bear crawls, mosey

Seven PAX, no FNGs


“We had a workout. Granola was naked.” – Phat Pat

19×77’s — Anyone listening?

THE SCENE: Upper 20’s

11x ssh ic —-11x merkins ic

Quoted Tony Horton

“The joy of discipline OR the pain of regret. Which will it be today?”

Discipline requires a constant 24/7 effort.

Quick 4 min jog to the 50 yard line of the GHS football stadium.

42x reverse crunches    (leg extensions upwards and outwards)

3 short minutes of plank (plenty of high/low planks and merkins) on  my command.

19×77’s –(birth year)–19x 77 yard sprints to the endzone and back with very little recovery time between them.  After the 1st 10 reps our lungs were screaming and hearts were a pounding.   I offered to call an audible but the men wanted to finish the sprints. (Looks like my warm-a-rama quote and quick talk worked)

Quick stroll up and down the bleachers on our way to the stables for 3 rounds of pull ups with the lights on.

Mosey back to flag.

5 min of mary — 1 min of stargazers
14pax – 1x fng (Colonel Sanders)

My 5yr old daughter called me out the other day about not listening to her describe her drawing.  So I started to make a effort to being a better listener.  It has opened my eyes to so much more joy. But at the same time I started to notice how few people in this world actually listen to me. People are quick to assume they know where the conversation is going and mentally check out if it isn’t what they want to talk about. It has proven difficult to have a real conversation with anyone the last few weeks.              It’s easy to talk but it takes effort to be a good listener. BE A LISTENER
Today was a blast!

The mumble-laughter was excellent!

The guys put in a solid effort as always.

U-Rock cashed in on doing 10x merkins per FNG at BS.

Everyone did 10x penalty burpees for the train.

*There isn’t a helicopter penalty yet but it did interrupt our stargazers.


Date: 01JAN2019

AO: Mothership

QIC: Gus

PAX: U-Rock, Roomba, Granola, Bookworm, Cowbell, Sonic, Lodge, Park Bench, Teacher’s Pet, Anklet, Tiger Lily, Grimace, Commie, Rousey, Cheddar, Dial-Up, Soybean, Choker, Potiphar, Mile High (visiting from Dallas TX), Bottomless, Pops, Billy Blanks, Tree Hugger, Bombay, Altar Boy, Nature Boy, Casio, Lipton, Tremor, Halfpipe (visiting from Jackson MS), Crayfish, One & Done, Snowman, O Positive, Jail Bait, Rabbit, Black Diamond, Lazarus, Speaker, Stephen King, Orange Julius, Halpert, Pablo, Rosetta Stone, Gus | FNGs (4): The Sizzler, Guess Who, Nissan, Homebody

Conditions: Clear and 48F; B-E-A-utiful!


DISCLAIMER (given, with apologies, after the first two exercises of Warm-o-Rama)

SSH IC x 19
Pike walkouts OYO x 10
Daisy Pickers IC x 19
Side Stretch (hold each side 30 secs)
Annie IC x 10 (each side)
Groiner Stretch (hold each side 30 secs)
Fire Hydrant IC x 10 (each side)
Baby Arm Circles IC x 10 (forward & reverse)
Windmill IC x 19

* Mosey nearly one lap around parking lot; partner up *

100 Merkins
150 Squats

* Mosey north to small hill; find a partner with similar body type *

PAX 1 carries PAX 2 up the hill.
Mosey back down.
PAX 2 carries PAX 1 up the hill.

* Mosey to visitor center *

(Combined reps always add up to 19.)
10 HSPUs; 9 squats
9 HSPUs; 10 squats
. . . .
2 HSPUs; 17 squats
1 HSPU; 18 squats

* Mosey back to SP parking lot; Monkey Humpers along the way just for good measure *

Flutterkick IC x 19
Hello, Dolly! IC x 19

Ratchet Shoulder Blaster to ENDEX

Count-o-Rama (50)


COT / BOM: In the coming year, don’t let external conditions determine your level of Commitment.

MOLESKIN: The Sky Q blessed us with a beautiful morning, and the PAX showed out. Only a couple complained of their physical status before the workout began, which led me to believe that the PAX rang in the new year without over-indulging. Those who partied with F3 Memphis at the 2018 New Year’s Day Convergence were familiar with many of the elements of today’s workout, but we were about 40 degrees warmer than one year ago. The difference in temperature is what inspired my challenge to the PAX–meet your commitments regardless of external conditions. Today was pleasant, but the storms are coming.

T-claps go out to…

  • Rabbit, who long ago EH’d a Texas Man, who eventually posted in Dallas and was named Mile High. Mile High ended up posting today and bringing two FNGs, which means Rabbit is credited with three PAX! The Man knows how to multiply.
  • U-Rock, who took some amazing still images of today’s workout. You can tell he used to work at Olan Mills.
  • Halfpipe, who probably only posted because his little brother asked him to.
  • Snowman, for carrying my Six up that hill.
  • O Positive, Bradshaw extraordinaire, for bringing food and beverage for Parking Lot Coffeeteria.

A workout about nothing at THE LEVEE

THE SCENE: 50 Degrees and a bit “slic”
Disclaimer was diclaimered
Welcome to F3 my name is Jerry and I will be your Host

Yada Yada Yada WARM-O-RAMA:
Arm Circles IC X 10
Abe Vigoda IC X 10
Hill Billys IC X 20
Tempo Merkins X 10
(Insert Meter Maid here)

Mosey to Skate Park
“Not that there’s anything wrong with that” – Situps under skate rail 20 OYO
“Get Out” – Leg Throws – 20 OYO
“Its not you, Its me” – 2 Pax Balls to the wall rest of pax rotate between Squats, SSH, merkins

Mosey to Picnic Tables
“No soup for you” Box jumps 20 OYO
“Low Talker” Incline Merkins IC X 10
“Master of your own Domain” Plank position climb to picnic seat then up to table top and back down X 15 OYO

Mosey to street near Skate Park
“I was in the pool, there was shrinkage!” – Frog jump from one light pole to the next and return in lunge walk – Hold plank until all in.
“But I don’t want to be a pirate” – Run three laps from pole to pole
Repeat “I was in the pool, there was shrinkage”

Mosey to stairs in Skate park
“Can you spare a Square?” – Calf Raises
Standard X 20
Toes in X 20
Toes out X 20

Mosey to Startex and hold plank till all in
“Hello Newman” – 10 Burpees OYO

“Serenity Now” AKA MARY:
Wipers IC X 10
Cobra IC X 10
LBCs IC X 20

15 Pax no FNG

In some situations I relate to characters on TV shows or Movies.  I relate quite well to George Costanza in many ways.  One particular episode George walks into the diner and is at the end of rope.  He states that all of his life his instincts and gut feelings have turned out to be wrong.  Nothing in his life has turned out the way he thought it would.  Then Elaine or Jerry suggest something that creates a paradigm shift.  A completely new way of thinking.  He is now going to do the opposite of whatever is normal for him.   He orders lunch opposite of his normal lunch and gets a look from a girl.  After a little discussion he decides to act opposite of what he normally would do and go talk to her.  He leads with “Hi, I’m George.  I live with my parents and I am unemployed”- The girl smiles and seems interested.

View the 2 minute clip here

My thoughts as we close out 2018 and look to 2019 are to look at your life and consider what needs to change.  What are you struggling with?

Consider that you can fight and try to change this as much as you want to, but I would suggest a change that will give you a Paradigm shift much like George.

Spend 10 – 15 minutes alone in the Word and in Prayer.  Your thoughts, desires and struggles will be shifted by the power of the Holy Spirit.

Romans 12:2 – Do not be conformed to this world but be transformed by the renewing of your mind, so that you may prove what the will of God is, that which is good and acceptable and perfect.

After not scheduling myself for a Q for a few months this one felt like my VQ.  Thanks to all the guys that commented on the Seinfeld references. The PAX that were under 35 had no idea what I was talking about.  Also, If you are an experienced Qer you will see the genius in the way I held off the SSH until Meter Maid showed up.

Converge on the Mothership 7am 1/1/19