THE SCENE:  The Forest was the perfect temperature, a nice 53* with a slight drizzle.


Check! I had to do it twice, because Shoestring showed up late….since no one posted with him at AO The Barracks.

SSH-30, Hillbillies-15, Windmills- 15, Monkey Humpers- 30, and Wheel of Merkins for 2 minutes (30 seconds at each position).

Then, PAX hit a long mosey to the Levitt Shell, where PAX executed Elevens…again.  Along the way, PAX waited for the 6 by holding plank by the gateway sign, then holding Iron Crosses til All In at the bottom of the Shell.

The exercises were 2 is 1 Freddy Mercurys, and 8 count Absolutions. Between each exercise, PAX ran backwards up the hill in front of the Shell. (Good amount of groaning)

Due to time, YHC asked PAX to finish one round early, then PAX moseyed back to Old Forest Parking Lot. PAX Stopped under gateway arch and held plank (also completed 5 dry docks) while waiting for the 6.

Once PAX were ALL IN, YHC called: BBSU-10, Flutter Kicks IC – 20, and American Hammers AMRAP for 15 seconds.

10 PAX (0 FNGs)

A follow up to a COT from 2 weeks ago. As I realize I need to be more encouraging and affirming to those in my life, I challenged others to affirm those in their life that either 1.) have been encouraging to them or 2.) may need the encouragement to continue to serve others or see their own gifts/skills.

YHC had not realized how far away the Shell is from the OF Parking lot. Also, midway through the workout, YHC realized it was a bit ambitious to attempt all of these exercises in one 45 period. Handsy told YHC later that ambition makes a good workout.

Shoestring is still selling patches to raise money for Micah .

The “I thought we’d have lightning” Grab Bag

THE SCENE: 62 and light rain to start, 62 and no rain to finish. I really thought we’d have lightning.

25 x SSH / 20 X Daisy Picker / 30-45 seconds of stretching each major muscle group.
Much to my surprise, there was no lightning happening, despite the alleged 100% chance of such a thing being reported by “meteorologists” the night before. Luckily, The Ruins is the most resource-rich AO in the land, so we still caught that beatdown.

  • easy mosey to monkey bars
    • ‘5 rung’ pullup ladder (1 PU, 2 PU, 3 PU, etc up to 5 and back down)
  • mosey to Beale St Landing
    • plank walk on handrail entire length of covered pavillion X2
      • on 2nd rep added a merkin/move
    • (still no lightning, so we…)
  • Sprint up BSL Hill (X2)
  • 5-rung-ladder of durkins w feet on handrail
  • STILL NO LIGHTNING SMH – so, we moseyed to push up bars
    • 5 merkins/bar
  • Mosey to Tom Lee Statue
    • 25 box jumps
  • (mary – see below) then….
  • mosey back to stairs, sprint stairs (hitting every step), mosey back to STARTEX.


  • Mosey to sit up benches for a 3pronged (quick) Mary (because we were sure we were about to get some lightning (but we didn’t)
    • 20 incline BBS
    • 20 extreme incline LBC’s
    • flutter kick until 2 sit up stations rotate.

3 PAX (Jailbait, MIB, Sir Mix a Lot
When things look bleak or boring or like they can’t improve – keep pushing and trusting God. Joseph wasn’t handed money and power because he found an extra high favor with the Lord – God knew what it was going to take to make Joseph into the man who could handle such power and money wisely and built him into that man through struggle, strife and learning to have integrity that doesn’t turn off

Dora 1, 2, 3…4…5? Scary stuff on 10/31.

THE SCENE: Slightly cool, but otherwise perfect weather for BC

  • Mosey x 3 laps with back pedal and karaoke
  • Daisy Pickers x 10 IC (or Turd Pickers as suggested by the PAX of the Levee) with static hamstring stretch
  • Runner’s stretch
  • Child’s pose shoulder stretch with added lat stretch
  •  Hillbillies x 10 IC
  • LBAC x 20 (forward); 20 (reverse) IC
    PAX assembled in pairs for Dora 1, 2, 3  (100 merkins, 200 squats, 300 4-count SSH). While your partner started Dora, the other would run a suicide drill in the OF parking lot then when the suicide was complete you flapjack.

At completion of Dora 1, 2, 3, QIC added “4th” exercise of 400 big boy situps. Each pair was responsible for 100 situps so the entire group goal was 400 with partners continuing to alternate and run suicides.

QIC added 5th exercise of sprints x 5 (down and back = 1)

Integrated into Tha-Thang
8 PAX (no FNGs)
QIC read from Ephesians 2:1-7 and asked the PAX to meditate and think about the kindness of God and what that looks like to each of them.

As for you, you were dead in your transgressions and sins, in which you used to live when you followed the ways of this world and of the ruler of the kingdom of the air, the spirit who is now at work in those who are disobedient. All of us also lived among them at one time,gratifying the cravings of our flesh[a] and following its desires and thoughts. Like the rest, we were by nature deserving of wrath. But because of his great love for us, God, who is rich in mercy, made us alive with Christ even when we were dead in transgressions—it is by grace you have been saved. And God raised us up with Christ and seated us with him in the heavenly realms in Christ Jesus, in order that in the coming ages he might show the incomparable riches of his grace,expressed in his kindness to us in Christ Jesus.

Prayers: Handsy’s wife with him being out of town for work and being with the kids without his help for a number of days; Mirage and his wife are in the adoption process and would appreciate our ongoing prayers; Jailbait is asking for prayer on direction and guidance with his work future and a 2nd interview coming up with Believe Academy.

The PAX of the OF never disappoint and put in work this AM.  Each HIM pushed himself and his partner to get better today and we all benefited from each others effort.  Jailbait is very fast when running sprints.  Doing Merkins after running suicides is hard.

Pirtle’s are moving and could use some help

B.O.M.B.S. Mile with the OFers

THE SCENE: mid to upper 40s; brisk, but a little mosey warms the soul quickly
F3 WELCOME & DISCLAIMER Pax were welcomed & disclaimed

  • SSH IC x 29
  • Daisy Pickers IC x 29
  • Windmills IC x 29
  • SSH IC x 29


BOMBS MILE, Each Quarter Mile: 

  • 5 burpees IC
  • 10 overhead claps IC
  • 15 merkins OYO
  • 20 big boy sit-ups OYO
  • 25 squats OYO

For final round we doubled reps on B.O.M.B.:

  • 10 burpees IC
  • 20 overhead claps IC
  • 30 merkins OYO
  • 40 big boy sit-ups OYO

For Squats, “Flowers” by Moby for some Sally Squat Action that Nick Cage would love.


  • LOLS IC x 10 each leg for “L’s & O’s”
  • Dealer’s Choice: Four Eyes for Dying Cockroaches IC x 20

17 (1 FNG – Choo Choo)


In spirit of Crayfish’s Glory Sightings, YHC started out sharing about a recent win in communication/conflict management with his M where YHC has grown in focusing on care and M’s needs over initial inclinations and personal frustrations for difference of needs. Other PAX shared about family relationships and wins that they’ve seen in handling or responding to situations differently than they would’ve imagined.


It’s fun to call on exercises like Bringing Sally Up or LOLs that cause PAX to groan and grumble. Groaning & Grumbling=they know it’s good for them 🙂


  • Running workout tomorrow at OF
  • November 3rd
    • Eli Grow 8k in Tullahoma
    • MAM Volunteers needed for APFT
    • Volunteer movers needed for Pirtle’s family (ask for details through Slack)

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.

Back to Back

THE SCENE:  Slightly chilly 46 degrees

F3 WELCOME & DISCLAIMER: YHC had to do the disclaimer 3 FREAKIN TIMES because people were late.  Believe me, disclaimer was not missed!!

Daisy Pickers IC x20 (Sir Mix-A-Lot complained about too many Daisy Pickers… WEAK!)
Lap around the track doing Power skips on the straight aways.
SSH IC x20
IW IC x20

1 Mile Burpee Indian Run: Pax divided into 2 lines and the last two of each line would drop down for 3 burpees and run to the front of their corresponding line while the next pax dropped to do 3 burpees.

1 Mile run around the track with running backwards the last 100m of each lap.
Mosey to the Tower of Terror.

Tower Suicides: Pax ran to the second level of the parking garage, then back down to the first. Back up to the third level, then back down to the first.  Suicide took the remainder of the time.

None of that weak stuff.  We came to RUN.

15 PAX

After the trip to Puerto Rico, the overwhelming thing I learned was Jesus is enough.  I dont need another house, or a nice house, another car or any other THING.  Jesus is enough.  Don’t forget that these things will all go away one day and all that will be left is Jesus.  Dont trade Jesus away for these things.  Let Jesus be your all.

MIB hurt his knee but didnt go home!  He pushed through like a real HIM and continued to be a part of the workout.  Even when sitting down, he continued to stretch and do work!  TCLAPS to MIB!  Today was day 2 of a back to back Q for YHC and I am smoked.  Both days we ran over 3 miles while doing work.  Proud of the two men who were with me both days.  Shout out to Bookworm and Park Bench!

Buy a Fight for Micah patch from YHC for $15 to support St. Jude and show Micah how much we love that lil dude!

Crab Mountain / Bear Valley

THE SCENE: Low 50s with a light breeze.



Squats x 10 IC
Imperial Walkers x 10 IC
Windmill x 10 IC
SSH x 25 IC
Daisy Pickers x 10 IC

Mosey due north to bottom of stairs (east of Riverside), looking up at the bluff.


Crab Mountain / Bear Valley:

  • Beginning at bottom of the hill, PAX Crab Walk up hill.  Squats x 25 OYO.
  • Mosey down stairs.  Merkins x 20 OYO.
  • Sprint up hill.  Squats x 25 OYO.
  • Bear Crawl down stairs.  Merkins x 20 OYO.

Rinse and Repeat until near time.

Mosey back to Startex.

MARY:  Flutter kicks x 10 IC.

COUNT-OFF & NAME-O-RAMA:  6 PAX (0 FNG).  Jailbait, Sir Mix-a-lot, MIB, Crayfish, Soybean, Toms (QIC)

CIRCLE OF TRUST/BOM:  YHC has been incredibly stressed the past couple of weeks, particularly concerning finances.  Recent unexpected bills have pushed me well beyond my “comfort” level and brought into focus my reliance on material resources for security.   John Piper has said: God has made us to be conduits of his grace. The danger is in thinking the conduit should be lined with gold. It shouldn’t. Copper will do.  I want to serve and love God, but I want to do so with a lot of money in the bank, a functioning car, nice clothes, whatever food I want to eat, and while my kids are healthy, well fed, well clothed, and going to the “best” school.  I want to be lined with gold.  Copper will do.

MOLESKIN:  I love seeing the bridge lights reflecting on the river.  Sunrise has yet to be dethroned as king of the coffeeteria.  Jailbait got a top shelf Santa Mug.  Too bad he hates Santa, the author and perfecter of ou… wait…


Tower of Terror Strikes Again

THE SCENE:  Warm, but not uncomfortable

F3 WELCOME & DISCLAIMER:  Given in full.


SSH x 25 IC
Squats x 10 IC
Imperial Walkers x 10 IC
Daisy Picker x 10 IC
Arm Circles x 10 IC
Reverse Arm Circles x 10 IC

Mosey to Tower of Terror, doing Butt Kickers and High Knees along the way.


Go up – Run up one level, run backward up the next, until top.
Go down – Hugging the left wall at all times, run down to the corner, Bear Crawl across to next corner, run down to next corner, until bottom.
Go up – Run up one level, run backward up the next, until top.
Wait for it.. – YHC chose marker about halfway between the center of the garage roof and the wall.  Mosey to marker, sprint the rest of the way. Peform Squat Jumps x 5 OYO.  Rinse and repeat for 10 total sets (taking 10 count after set 5).
Go down – Hugging the left wall at all times, run down to the corner, sprint across to next corner, run down to next corner, until bottom.
Go up (just kidding) – Sprint to speed bump, mosey to next, sprint to next level.  (This was a little choppy since ROTC started using the garage around this time.)

Mosey back to Startex for Mary.


Flutter Kicks x 50 IC
American Hammer x 20 IC

COUNT-OFF & NAME-O-RAMA:  9 PAX (1 FNG) – Beauty Shop, Soybean, Cooties, Park Bench, Carhop, Snookie, Sir Mix-a-lot, 3 Doors Down (FNG), Toms

  Something wise and memorable.

MOLESKIN:  Always do your BackBlasts sooner rather than later, folks.

ANNOUNCEMENTS:  Camping trip on Oct. 12.

Well That Escalated Quickly

THE SCENE: 72, Dark, and smelled like Old Forrest
Done & Done
Bottomless then reminded the Pax about safety and the plan if there is an emergency.  He then reassured everyone by letting them know we have 7 to 8 Dr. Pax who post regularly.The FNG’s began to question what they were getting into.


SSH IC x25
Daisy Pickers IC x15
Imperial Walkers IC x15

Deconstructed Burpees.
– Squats OYO x20
– Leg Thrust OYO x20 (although I was told they are called groiners but after further review, a groiner is done by thrusting your feet outside of your hands. But that’s neither here nor there)
– Merkins OYO x20
Pax recovered and had a small, I mean small, mosey to the end of the parking lot.

Then Tha-Thang Escalated


10x Burpees/15x Merkins/20x Leg Thrust/25x Squats  OYO

Incline plank walk  on curb to the other end of the parking lot ( 50 yrds…maybe) Every 2 plank walks do a merkin.

Once at other end Deescalate

25x Squats/20x Leg Thrust/15x Merkins/ 10x Burpees OYO

Mosey back to the end of the parking lot Rinse and Repeat.

Second set we decreased each exercise by 5 OYO

Final set we did all together


Plank Dominoes

Flutter Kicks IC x25
Hello Dolly IC x15
Chioccetti Lead:
Jane Fonda w/ a L x15 both legs
Jane Fonda w/ a O x10 both legs
18 PAX (MIB, Pastor Dodge, Mirage, Griswold, Chioccetti, Bottomless, Kingpin, Sgt Minor, ISS, Sir Mix A Lot, Carhop (FNG), Bartman (FNG), TLC, Dewey, Jailbait (VQIC), Teacher’s Pet, The Seeker, Silver (was Runner Up but had to change his name)
Wanting to perform well is not a bad thing. The problem is that I connect my performance with my worth. I want to perform well so that I’ll be accepted. I do this at work, with friends,  in my marriage, and with the Lord. Because of this I tend to run away from difficult situations and conversations. I run because I do not want to fail and be rejected. This usually happens when I least trust in who God says I am. Ephesians tells us that even though we are sinners, unrighteous people. That we are chosen, loved, wanted, and accepted. We are adopted into the family of God. Not based on anything we have done or can do but only by the performance of Christ. This truth is what free’s us as believers to perform in a healthy way. Knowing that our worth and our acceptance is in Christ.
I learned a lot in my VQ. I’m thankful for HIM like Bottomless that encouraged me and reminded me to make it to where Pax don’t end up on an island but are encouraged by the other hardworking Pax around them. I’m proud of all the Pax that showed up on a Wed. And i’m thankful for the leadership opportunities that F3 gives us. I’m definitely drinking the Kool-Aid.
F3 Dads Campout 10/12
Thursday 10/4 lunch will be at Delicious Arepas located at 3698 Summer Ave

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.