40lbs, 10 cones and 100yards

QIC- Summit
AO- Milton, De
Warm up – all in cadence
SSH – 30
Cherry picker- 20
Merkins- 10
SSH- 15
Cherry picker – 10
Merkins -5
Mosey around block back to AO
The Thang-
10 Cones are set up approx 10yards apart
1/2 mosey to tenth cone and back with 40lbs -1/2 stay back and do ‘blockees’ – burpees with blocks. Switch.
All pax side shuffle to 9th cone. side shuffle back to start
8th – at each cone stop and do amount of merkins per cone you are at. To and back
7th – NUR to cone, high knees back
6th-   lt dan to cone ,mosey to cone 5 for toy soldier ab set , mosey back
5th – repeat cone 10 routine but to 5th
4th- mosey to cone. Lbc’s at each cone on way back 40,30,20,10
3rd- lunge walk to cone with 40lbs, mosey back
2nd- mosey to cone- 10big boys mosey back
1- inch worm to cone , burpee with broad jump back.
30 squats with 40lbs oyo
3rd F- reading from qsource on Q preparedness

Within F3 a leader is called the Q, which is a man who takes responsibility for the outcome.

Because F3 is an organization of leaders rather than an organization with leaders, every man is asked and expected to be a Q, both within F3 and in the other groups in which he is a member outside of F3. This call to leadership arises from F3’s Mission , which is to plant, serve and grow men’s small workout groups in order to invigorate male community leadership.

Some outcomes are envisioned beforehand by the Q while others are thrust upon him by unexpected and sudden circumstance. For envisioned outcomes, the Q can anticipate and get prepared for what will be expected of him to be effective. But the Q cannot do that for unexpected outcomes because they come upon him suddenly—for those outcomes he must already be prepared to be effective.

To effectively respond to both the envisioned and circumstance-driven outcomes that arise along his path, the Q must gradually but consistently accelerate his Preparedness through four distinct quadrants: Get Right, Live Right, Lead Right and Leave Right (the G3L).

• GET RIGHT (Q1): to properly align himself the Q takes the Daily Red Pill (the DRP). This is his daily commitment to accelerate his fitness, fellowship and faith.

• LIVE RIGHT (Q2): to be purposeful the Q focuses on IMPACT. This is the forcible contact to strong effect that the Q will have on the other members of his groups if his personal alignment is proper.

• LEAD RIGHT (Q3): to practice effective leadership, the properly aligned and purposeful Q continually hones the skills he needs to enable his communities to be healthy, his organizations to be effective and his teams to be dynamic.

• LEAVE RIGHT (Q4): to build a legacy, the aligned and purposeful Q exerts disruptive leadership with IMPACT throughout his lifetime and beyond.

The QSource provides a guide to Preparedness to help the Q accelerate through his G3L.

TO LEARN MORE, see the index of all 54 QPointsthat comprise the QSource.


Keep winning!  Be intentional in all areas of your life.  – Summit 

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10 HIM posted for a “No Mercy Beat-Down”

PAX:  Toy Soldier, Leatherman, Ying-Ying, Chattahoochee, Chairman, Waterfall, Summit, Pre-cut, Chappie, and Fireplex.

QIC:  Fireplex

AO:  Milton, De.

Warm up

SSH – 25 IC

Cherry Pickers – 25 IC

Bolt 45’s a.k.a. Fireplex 90’s IC (4 Count) – 15 squats to halfway down.  15 squats halfway to full down.  15 full squats.

Windmills – 25 IC

Mosey to the vacant lot by Shipbuilders Village – .35 mile.

The Thang

The “No Mercy Mile” as identified in the exicon – Pax begin at midpoint of front stretch on a standard track (we used a measured vacant lot).  Jog to turn 1: bear crawl to turn 2.  Jog to mid point on back stretch.  Do 25 merkins.  Jog to turn 3:  lunge to turn 4.  Jog to starting point perform 25 squats.  R&R three more times.  When complete will have bear crawled 400 yards, lunged 400 yards, performed 100 merkins and squats all while completing 1 mile.

*We reduced the jog portion of the exercise to a half mile since we jogged just short of a half mile to get to, and return from, the “thang” location.

With our legs inclined on a berm, we completed a series of ab exercises that we call the Toy Soldier Set that was named for the founder of the set – 50 LBC’s, 25 E2K’s (each side), 25 Big Boy Sit-Up’s OYO.

F3 Message

The 150 year history of Memorial Day was discussed.  History shows that the day honoring the fallen  was initially known as Decoration Day in the aftermath of the Civil War.  By the late 19th century it became known as Memorial Day and was signed into law as a National Holiday by President Lyndon B. Johnson in 1968.  We will never forget those who have given the ultimate sacrifice so that we might have all the freedoms that we enjoy today.

John 15:13 New King James Version (NKJV) –  13 Greater love has no one than this, than to lay down one’s life for his friends.

While we were on the subject of sacrifice, it seems only fitting to speak of the Most Ultimate Sacrifice Ever !  Jesus’ whole life was a sacrifice, as in the flesh He experienced the same temptations that we do.  However, He did not come to be served, but to serve us as He comforted, healed, preached, and gave all of Himself for mankind.  His Crucifixion was the ultimate sacrifice so that we can experience salvation from our sins through our commitment and faithful service in Him for the greatest gift we can only imagine – everlasting life!

Ephesians 2:4-9 New King James Version (NKJV) –   But God, who is rich in mercy, because of His great love with which He loved us, even when we were dead in trespasses, made us alive together with Christ (by grace you have been saved), and raised us up together, and made us sit together in the heavenly places in Christ Jesus, that in the ages to come He might show the exceeding riches of His grace in His kindness toward us in Christ Jesus. For by grace you have been saved through faith, and that not of yourselves; it is the gift of God, not of works, lest anyone should boast.

John 14:6 New King James Version (NKJV) –  Jesus said to him, “I am the way, the truth, and the life. No one comes to the Father except through Me.     

John 3:16 New King James Version (NKJV) –  16 For God so loved the world that He gave His only begotten Son, that whoever believes in Him should not perish but have everlasting life.

Mosey back to AO – .11 mile.

Count-O-Rama, Name-O-Rama, and the Circle of Trust.  Please keep all our HIM in your thoughts and prayers.  Special prayer request for Chappie and his family.

Respectfully Submitted,



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Six, er…uh…Seven is the Perfect Number

5/28/2018 – Memorial Day

QIC: Chappie

AO: CHOP semper anticus

Warm-O-Rama: Courtesy of Waterfall: 21 SSH, 21 of something YHC can’t remember, 21 Windmill, 21 Merkins all done OYO, no chatter allowed, done as a “moment of silence.”

The Thang:

A few guys were either out of town for the holiday, or decided against doing the hard thing and busting out of the Fartsack. Six HIM posted for a Memorial Day – 21 Gun Salute. Well, that was until we made our way to the second of 7 COP’s, where we all learned that Fireplex REALLY knows how to make an entrance. Seriously though, who else would be dropped off to a workout already underway by  a firetruck? (THAT’s what HIM do!) Fireplex quickly caught up on the COP just completed and off we went, continuing our Memorial Day Patriot Run w/the 21 Gun. At one point someONE made a failed attempt at turning it into a “Don’t Tread on Me Patriot Run.” Didn’t work today but it got the wheels turning. Aye like it! Patriot Run = Indian Run, but with Old Glory Shovel Flag at the front. Don’t Tread on Me = Patriot Run, but Snake Run style. It’s gonna be good!

Today we logged just over 2 miles on the Patriot Run, which was our mode of transition between the 7 COP’s. (The Skinny: 7 PAX, 7 COP’s, 3 workouts at each COP with 21 reps each.)

COP locations, each named after a fallen warrior (Patriot Run in between). Pre-stashed Warrior bios were read by PAX at each location…
▪CHOP AO – “Blake”
▪DENTIST OFFICE – “Creighton”
▪H.O.B. Elementary – “Roberts” + “Brittingham”
▪DOCK LOT – “Loncki”
▪MILTON MEMORIAL PARK – “Murph Modified”
▪CHOP AO – “Brown”

U.S. NAVY SENIOR CHIEF BLAKE MCLENDON, 30, of Thomasville, GA, assigned to Naval Special Warfare Group (SEAL Team 2) was killed Sep. 21, 2010, in a helicopter crash during combat operations in Zabul Province of Afghanistan. He is survived by his wife, Katie.

“Blake” – CHOP AO
▪21 Steps Lunge Walk with F3 (Yowza! THAT log is heavy! Omaha’d to 7 steps per team, switched til 21 steps done)
▪21 Steps Block Hair Burners (push Cindy) – whoa, good gracious Flutie, they do stink!
▪21 BTW Merkins (AMRAP to Regular)

Patriot Run to Dentist Office…

ARMY SGT ANDREW CREIGHTON, 23, of Laurel, DE and a graduate of Sussex Tech. Assigned to 3rd Battalion, 1st Special Forces Group (Airborne), Ft. Lewis, WA, died July 4, 2010, died of injuries sustained on July 1 while conducting combat operations in Oruzgan Province Afghanistan.

“Creighton” – Dentist
▪21 – Merkins
▪21 – Ranger Merkins
▪21 – Drydock

Hey everyone, look! It’s a firetruck! (We’re still boys and we get excited about firetrucks.) We also still get excited about limos. Again, nice ride Fireplex! Quick catchup on the routine by our brother, and off we go.

Patriot Run to Ace Hardware for the next COP…

ARMY WARRANT OFFICER SEAN W. MULLEN, 39, of Dover, DE – Assigned to 2nd Battalion, 5th Special Forces Group (Airborne) Ft. Campbell, KY died June 2, 2013 in Lashkar Gah, Afghanistan, of wounds caused by an IED.

“Mullen” – Ace Hardware
▪21 Lunge walk, Squat Presses (w/rocks from parking lot flower gardens)
▪21 Apollo Ono (side to side over parking lines)
▪21 Scorpion Merkins (switch legs @ half)

Patriot run to H.O.B. …

MARINE LANCE CORPORAL ANTHONY P. ROBERTS, 18, of Bear, DE. Assigned to 2nd Battalion, 4th Marines, 1st Marine Division, I Marine Expeditionary Force, Camp Pendleton, CA; killed in combat Apr. 6, 2004 in Ramadi, Iraq, barely six months after graduating from boot camp and less then eight weeks after arriving in Iraq. A son, a brother, and a friend he is described by family as a dedicated Marine who died fighting for his country.

*Since our pain station was at H.O. Brittingham Elementary, prior to hearing the Roberts bio, YHC also shared another brief bio of one of Milton’s own: Lance Corporal Wayne Brittingham. YHC spoke of the close connections one of my church members has to this fallen warrior (they were best friends growing up). Brittingham was KIA  in Vietnam, March 1, 1968.

“Roberts” – HOB “Loop:
▪Mosey Forward – 21 Freddie Mercury
▪Mosey Nur – 21 Crab Jacks
▪Mosey Forward – 21 Dying Cockroaches

Patriot Run to Dock parking lot…

AIR FORCE SENIOR AIRMAN ELIZABETH A. LONCKI, 23, of New Castle, DE. Assigned to the 755th Civil Engineer Squadron, Hill Air Force Base, Utah. Was killed by a vehicle-born IED Jan. 7 2007 while serving near the Baghdad area of Al-mahmudiyah during Operation Enduring Freedom. She was 20 days from returning home where she was to be engaged to her boyfriend.

“Loncki” – Dock
▪21 American Hammers
▪21 Iron Mike
▪21 4 Count Freddies IC

Patriot Run the long way (do the hard thing) to Milton Memorial Park…

Several times we have done (“The Murph”) here in Milton Memorial Park. The full Murph is named after LIEUTENANT MICHAEL P. MURPHY, known to do the following routine daily: Run 1 Mile, 100 Pull Ups, 200 Push Ups, 300 Squats, Run 1 mile…all while wearing a 20 lb flack vest. On June 28, 2005 Lt. Murphy was the officer in charge of a four-man SEAL element in support of Operation Red Wing tasked with finding a key Taliban commander near Asadabad, Afghanistan. His story is told along with Matt Axelson’s, Danny Deitz’s, & Marcus Luttrell’s in Lone Survivor. After coming under enemy fire in extremely harsh/high altitude terrain. Murph deprived himself of cover in order make contact with a quick reaction force to request assistance. He was shot in the back but continued to battle in the 2-hour gunfight. Lt. Murphy, KIA, was the first naval officer to be awarded the Medal of Honor in Operation Enduring Freedom. He is survived by his parents, Dan & Maureen Murphy, and his brother John.

“Murph” – Milton Memorial Park
▪21 – Pull Ups (AMRAP to modify w/”L” Lifts)
▪21 – Prison Cell Merkins
▪21 – Squats

Patriot Run, return to CHOP AO…

36, of Hot Springs Arkansas, was killed March 17, 2010 in Komar Province, Afghanistan, in a battle against heavily armed militants. He is survived by his wife, Kelley, and 2 children, Nathan & Savannah.

“Brown” – AO
▪21 Block swings (kettle bell style)
▪21 Burpees (Omaha’d to 21 Blockees) – look what you missed Waterfall & Tippman.
▪21 Steps Partner Push

That was it, we wrapped a bit late but got the full workout in. Thanks to all the PAX who posted instead of fartsacking on a vacation holiday. It was truly an honor to workout today in honor of those who paid the ultimate sacrifice for our freedom. And it was an honor to Q it up today! YHC appreciates the cleanup help too. That log…it’s heavy! Aye!


Announcements: Memorials Service at Milton Memorial Park begins at 11:00 hrs. Thanks Chattahoochee!

Prayers: for several PAX and/or family members: Chairman’s mom, Brenda. The man saved from an OD this Gloom (Tclaps to our local EMT’s). Families of the fallen. That God (SkyQ…better yet, SoulQ) would be our help in being the HIM He’s called us to be in our Homes, Workplaces, and Communities.

Great push and pull from all today!

Chappie, out!


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Climate Change

Light Rain in Carmel.
Q Sharkbait
Pax Breu Haha & Priorities
Warm Up
Imperial Walkers 20
Hill Billie Rockets 20
Sun Gods 10
Abe Vigoda 20
CooperHead Squat 20
Makhtar N’Diayes / Walking Plank
Inch Worms to Track
The Thang
4 Rounds
Aussie Merkins 5
Carolina Dry Docks 5
Sumo Jump Squats 10
1 Lap Indian Run

Gas Pumps 10 IC
LBC’s 10 IC

“The happiness of your life depends upon the quality of your thoughts.”
― Marcus Aurelius, Meditations

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The Monster Cooper


QIC: Vanilla

VQ on Warm-O-Rama: Leatherman

AO: Milton, DE

PAX:  Chattahoochee (Early Dismissal), Chappie, Chairman, Fireplex, Leatherman, Summit, Waterfall, Vanilla, Precut (FNG)

FNG Count: 1 – Welcome Precut!

Total Mileage: 3.05

Warm-O-Rama – Leatherman on VQ!

SSH – 20 IC

Prisoner Squat – 20 OYO

Cherry Pickers – 20 IC

Mountain Climbers – 20 IC

Merkins – 10 OYO

Mosey’d to Mill Park

The Thang: The Monster Cooper

Goal: 10 Rounds of 10 reps, 9 reps, 8,7,6,5,4,3,2,1

10 Power Jacks (SSH with squat), 10 Sky Dive Merkins (At bottom of merkin hands up, feet up), 10 Big Boy Sit Ups. Run 1 Lap up Mulberry St. Hill, around to Governor’s Walk Entrance and back down to Start (Distance .3 miles – approx. 500 meters). Rinse, repeat. Every round decrease 1 rep.

Lead PAX completed 10,9,8,7,6,5. Ran out of time. Quick 3rd F Message (content below), Waterfall gave us a 20 count, Mosey’d back to AO.

Count-O-Rama, Name-O-Rama, and the Circle of Trust. Named our new brother “Precut” due to his occupation in sales at Wyoming Millwork and his “stature.” Welcome Precut!

3rd F Message

“Commitment means staying loyal to what you said you were going to do, long after the mood you said it in has left you.”

This quote guides me in much of my decision making. Especially last night when I had already been to two consecutive F3 beatdowns and really wasn’t up for another early rise in the gloom. My flesh, my mood, my feelings, all wanted to bail out and ask someone else to Q so I could stay cozy in my fartsack this AM. But then I remembered, I committed to leading.

If you lose money, you’ve lost nothing, you can always earn more. If you lose a friend, you’ve lost something. If you lose your word, you’ve lost everything. Our character, integrity, and accountability are what being a High Impact Man is all about. In our families, community, workplace, and F3, commitment is staying loyal, regardless of mood. Living life with this level of loyalty breeds results in all areas of life. Stay loyal, Stay Committed, Stay High Impact.

Psalm 37:5 – “Commit your way to the Lord; trust in him, and He will act.”

Proverbs 16:3 – “Commit your work to the Lord, and your plans will be established.”

2 Timothy 1:7 – “I have fought the good fight, I have finished the race, I have kept the faith.”


Humbly Your QIC,


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Lewes, DE Recon


QIC: Vanilla

AO: Lewes, DE

PAX: Chappie, Chattahoochee, Leatherman, Vanilla

Description: In the word’s of Chappie, “this new AO is a GOLD MINE!” 4 HIM posted at 0515 to explore downtown Lewes before its official launch date, June  6th.  We logged 3.65 miles and discovered everything from staircases, miles of sand, walls, piles of coupons (rocks), a parking garage, a downtown park stock with monkey bars, benches, platforms, and more! The beatdown’s that will come out of Lewes are bound to be epic! If you’re looking for a beach vacation but don’t want to miss a beatdown, come to Lewes and join us!

Warm up

SSH – 20 IC

Seal Jacks – 20 IC

Cherry Pickers – 20 IC

Windmill – 20 IC

The Recon

Start from Lewes Little League/Lewes Canalfront Park. Mosey’d along marina docks and made first pit stop for Hello Dolly’s IC with legs suspended off of dock.

Continued Mosey up staircase and toward downtown. Made next pit stop and did 20 Derkins and 20 Dips on Memorial Park parking barricade.

Mosey’d further to Zwaanendael Park, pitstop for 20 Diamond Merkins, 20 Wide Merkins, 20 Ranger Merkins.

Mosey’d up Savannah to Beebe Hospital Parking garage and ascended up every level to the rooftop. Wall-sits w/ 20 seal claps then 20 overhead claps. Bear Crawl length of garage, sprint back. 

Mosey’d back down to the bottom and continued on to George HP Smith Park. Another pit stop at Park playground for 5 Pull-Ups and 10 Box Jumps. 

Mosey’d from Park back to AO origination. Had time for 1 last round of pain at Canalfront Park. 20 Swerkins, 20 Dips, 20 Urkins, 20 Bench Squats (Get Low!)

Ended w/ Count-O-Rama, Name-O-Rama, and COT.

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Memphis Bringing the Pain to Kzoo

Date: 5/12/2018

QIC: Moana, Guest Q from Memphis

Location: Spring Valley Park

Pax: Iverson, Ryder, Bloomer, D-Pug, Stardust, Simba, and FNG Petros


Memphis Bringing the Pain to Kzoo


Warm up:

  • Side straddle Hops
  • Daisy Pickers
  • Big Arm Circles
  • windmills


The Thang:

7 x 7 x 7  –  7 exercises with 7 reps each for 7 rounds.

  • Merkins
  • Slow Squats
  • Big boy sit ups
  • Lunges
  • Man makers
  • American Hammers
  • Burpees
  • With a Mosey round the parking lot between each round.


Round 6&7 were combined to increase the beatdown.



  • Little baby flutter crunches
  • Pickle pounders
  • Ankle touches


Thank you Moana for leading with a southern style beatdown. Glad to have you post with us here in Kalamazoo!





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Date: 5/19/2018
QIC: Bloomer
Location: Pear Tree Hill
Pax: HoneyBear, WHODAT, Trigga, Ping, LaVidaLoca, Dealer, TickTock, YHC (Bloomer)
8 pax for a warm (61*), rainy, and steamy beatdown
Warm up:
Bring Sally Up w/blocks
The Thang:
The Blocker, a relative of The Cooper w/concrete blocks
BLOCKER 10-1 Manmakers, Squats, Merkins, Flutterkicks block pressed above chest run 100 yds across field after each round.  One hand on block at all times.
Walls of Jericho (4 Rounds complete) PAX selected and led exercises 7 exercises 7 reps of each followed by a 100 yard run.
The steam rolling off the PAX bodies at the end of BLOCKER was a good indicator we were working hard!
BLOCKER has been submitted to be included in the official F3 Exicon.
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10 HIM posted for a Fireplex beat down

PAX:  Toy Soldier, Leatherman, Ying-Ying, Chattahoochee, Chairman, Waterfall, Vanilla, Summit, Chappie, and Fireplex

QIC:  Fireplex

AO: Milton, De.

Warm up

SSH – 20 IC

Cherry Pickers – 20 IC

Bolt 45’s a.k.a. Fireplex 90’s IC (4 Count) – 15 squats to halfway down.  15 squats halfway down to full down.  15 full motion squats.

Windmills – 20 IC

Moroccan Night Clubs – 20 IC

Burp & Merk – Burpees with ascending merkins up to 10 count.

The Thang

Mosey to Little League Park (@.75 mile) and divided the 10 HIM into two groups for two pain stations.  Each group completed both stations as described below.

Super 21 Routine modified in the spirit of time and sanity to a “Super 17” – 1 Merkin & 1 Big Boy Sit up, 2 Merkins & 2 Big Boy’s, 3 Merkins & 3 Big Boy’s, repeat until reaching 17 of both exercises.

The Cycle – From home plate, bear crawl to 1st base, 3 burpees, crawl bear back to home plate. From home plate, bear crawl around the bases to 2nd base, 6 burpees, crawl bear back to home plate.  From home plate, bear crawl around the bases to third base, 9 burpees, crawl bear back to home plate.

F3 Message

Excerpts from Coach John Scolinas message as written by Chris Sperry, Baseball/Life, LLC in 1996.  Coach Scolinas  applys the analogy of the width of home plate which is 17″ to our interaction with the many people and organizations that we touch or represent.  That we should never compromise or “widen” our strike zone.  We need to be accountable, not change the rules to accommodate a lesser standard.  In summary, Coach Scolinas said ” Coaches, keep your players-no matter how good they are – your children, and most of all, keep yourself at seventeen inches.”

Proverbs 22:6 New King James Version (NKJV) –   Train up a child in the way he should go,
[a]And when he is old he will not depart from it.

Matthew 7:13-14 New King James Version (NKJV) 13 “Enter by the narrow gate; for wide is the gate and broad is the way that leads to destruction, and there are many who go in by it.14 [a]Because narrow is the gate and [b]difficult is the way which leads to life, and there are few who find it.

Mosey back to AO (@.75 mile)

Count-O-Rama, Name-O-Rama, and the Circle of Trust.  Please keep all our HIM in your thoughts and prayers.

Respectfully Submitted,



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Milton Mustard Seed Checkin’ In

Alrighty, alrighty, alrighty….just checking in to see how this thing works.

Have read some of the other Mustard Seed Backblasts, and can’t wait to get back to posting again and getting the rest of our PAX on line. We’ve been posting Backblasts on our Mustard Seed GroupMe app since the end of the previous F3 app, where Backblasts were from everywhere. They were a lot of fun to read and a HUGE disappointment for our guys when the app was shutdown.

Can’t tell you how encouraging I think it will be for our guys to know they’re a part of something so much bigger.

Looking forward to being here more.

Chappie, out!

P.S. per the name of the video clip, readers should know that when we’ve hit “10” guys for a workout, that guy has routinely been referred to as Bo Derek. Might have to add that to the lexicon since getting 10 guys to post is a bit of a celebratory milestone for pioneer Mustard Seeds

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