0.0 Mike Mikes

Date: 9/25/18

QIC: Chappie

Once again a “dirty dozen” HIM posted in the Gloom, even with the threat of rain. That shouldn’t be surprising. After all we post rain or shine, hot or cold. That’s a great lesson for life in and of itself–i.e. circumstances and conditions should not be given a whole lot of power over us.

The Backblast title says “0.0”—this was as a result of a request by one of the PAX who injured an ankle and needed a low-run to no-run workout. Well, there you have it. But it was a workout nonetheless! Here’s how it went down:


  • SSH – 18 IC
  • Parker Peter – 10 IC
  • Crazy SH (CSH) – 18 IC (Thanks Mr. Swartz, YHC’s elementary school gym teacher. He always taught is SSH’s this way! Addition to the Exicon? Who knows.)
  • Plank Jacks – 18 IC
  • Calf Raises – 30 OYO (toes in)
  • Calf Raises – 30 OYO (toes out)

The Thang:

PAX paired up after counting off by 2’s as instructed by YHC for some unknown reason. Duh, huh, huh! Anyway, after a brief intro to the workout stations around the AO parking lot, PAX commenced to the no “mike, mikes” (slang for miles) beatdown.

Here’s the list of stations:

  • *Timer: Box Jump Squat – 10, Curb Steps – 10, Flying Squirrel – 10, Side-to-Side Line Touch – 10 (*This station was used in lieu of a timer, upon completion, PAX rotated to next station–approximately 2 mins. per round)
  • Ruck – OH Presses/Ruck – Curls, AMRAP
  • Ruck – OH extended while woseying around lot
  • Bearcrawl/Crawlbear – Around parking space, AMRAP
  • Log Press/Log Upright Row – AMRAP
  • Sandbag Sit-ups – AMRAP
  • Parking Line Burpees – AMRAP
  • Single Leg Hip Thrusters – AMRAP (on park bench…this was punishing)
  • Paver Drive – AMRAP (Also punishing, they burn! PAX held pavers straight out and turned left/right, like driving, for the duration of the round. YHC hopes the messages motivated some push.) Here’s an image of the infamous pavers…

3rd F Message shared a couple of rounds in:

As much as those in the military experience that in training and in battle conditions, and as much as athletes experience it while training and more so in competition, and as much as we experience here in the Gloom, those thoughts are made real as we experience them day-in and day-out—they’re lived out by us all.

In fact, I would even add that it is those real-life experiences of suffering and hardship that are really training us to be faithful.

Paul said in 2 Timothy 2:3-9,
Join with me in suffering, like a good soldier of Christ Jesus. No one serving as a soldier gets entangled in civilian affairs, but rather tries to please his commanding officer. Similarly, anyone who competes as an athlete does not receive the victor’s crown except by competing according to the rules. The hardworking farmer should be the first to receive a share of the crops. Reflect on what I am saying, for the Lord will give you insight into all this. Remember Jesus Christ, raised from the dead, descended from David. This is my gospel, for which I am suffering even to the point of being chained like a criminal. But God’s word is not chained.”

I love that, Paul, here in Scripture, speaks in terms that we can understand. Here’s the takeaways on this one. Paul was talking about Kingdom values vs. World’s values. He said,

▪Suffering/hardship is normative, not just in training, but in everyday life (in ministry!). Can you imagine that? Well, it’s the rule rather than the exception!
▪ We endure it, however, because we understand there’s a greater purpose behind ALL suffering. So wherever it’s taken you, focus on the bigger purpose, the eternal—do your job in order to please the ONE who is carrying you through it.
▪It’s meant to sharpen and purify you. To strengthen you. It’s meant, in the context of this passage, to make you a greater witness to Jesus Christ. “No guts, no story!” Right?
▪After all, if you won’t quit and walk away when things get tough, others are gonna want exactly what you have. Add to that, no cheating! No short-cuts!
▪Pain IS only temporary—that’s a reality taught us EVERY TIME we show up in the gloom and workout. Here it’s only 45 mike, mikes. In life it may be a day, a week, a year, etc. Enduring it builds muscle, but in greater ways than just physically. It builds muscle emotionally, mentally, spiritually, and in return WE BECOME BETTER LEADERS AT HOME, AT CHURCH, IN THE WORKPLACE, AND IN THE COMMUNITIES IN WHICH WE SERVE.

That’s why we use slogans like:
▪DFQ – “Don’t Freakin’ Quit!”
▪”Embrace the suck” (Embrace it because it is normative! Paul: “Suffer hardship with me”)
▪”Find an Excuse to Win!”
▪And, yes, “No guts, no story.”

That’s about it. The pain actually was temporary—it only lasted 45 mins! Well, actually, post-workout chatter implies that it’s lasting throughout the day. Yep! YHC will take that as a compliment! It was great to see everyone pushing hard today, even as we partnered up it was still a “you against you” kind of day.


~Announcements: Get your flyers for the Grace Church Father/Son Campout ~Prayers: Lifted up Chris and Lifted up Bethany, along with other young people trying to figure out life.

Chappie, out!

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Lake Effect – 1 Year Anniversary Workout


Launch Aug 19, 2017 3 pax (Iverson Q, TickTock, Buzz)

LakeEffect already named: 3 Post LakeEffect named: 44 
Total: 47 PAX

Now KZoo 4 AO’s (3 GR) 
Total workouts:118
VQ: 11

Weight Lost: Over 120 lbs! Muscle Gained: Over 40lbs!

Co-QIC: Bald Eagle & Iverson

Pax: Boiler, Starchild, Ping, Petros, Kimball, Stardust, Mad Cow, Hasselhoff, Basic Bro, Dungeon Master, Forrest, Stalin, Trigga, Ryder, Iverson, Bald Eagle.

Welcome!!!! Quite a ride so far this year, developing Men into Leaders and then Leaders leading leaders day in and day out, challenging and encouraging the right way.


To reject passivity and live intentionally, In a place of weakness that is where grace shine through. We often are not good enough, but that is the beauty of brotherhood…To stand together and do life together, away from isolation.

#Disclaimer, 5 Core Principles, #lets go

Warm up:

SSH IC x20
Squatty arm circles x30
Mtn climbers IC x30


MOSEY to lap circle: Partner UP! 
Patty cake Merkins 
Wheel barrels 50 yds x2 
Partner Carry 200yds

Bald Eagal:
Mosey to swings (partner up) 
Groups of 4 – 1 pax completes 20 swerkins, the 3 other pax complete 2-3 pull ups at a time (supporting the pax in front) if needed and rotate through. Next pax up for swerkins while pull-ups continue.

Iverson To field:
MOTOR CITY SHUFFLE = lunge, lunge, burpee, 5 merkins, 5 plank jacks, frog hop forward. X 10
Partner jump overs x 10 each

Bald Eagle:
DORA’s Little Sister: 50 Carolina Dry Docks -100 Bobby Hurleys -150 LBC’s

Mosey to COT
Merkins IC x10

Bald Eagle Wrap up  and Prayer

Bonus Time!!!     Half Hour of Ultimate Frisbee GR vs Kzoo. 
GR came out on top this time 5-4!!!

COFFETERIA was on point after the workout with everyone chipping to hava full spread of fruit, beagles, Donuts, beacon, apple cider, and of course BEER!!!

Why We still want to be around for F3 12 months later:

Its been a great year guys! I’m a horrible writer and I’m at a loss for words for how humbled and joyful for the brotherhood that is forming here in Kalamazoo and Grand Rapids. The deeper relationships in progress throughout west Michigan among men, is the reason I wanted to bring F3 with me here from NC.  To be honest, keeping this silly thing called F3 going hasn’t been easy for anyone. But, frankly nothing worth having in life comes easy and is maintained without constant work.  We started out with 3 guys at the neighborhood park for a Saturday morning workout.  I knew 2 others were HC’s but was entirely hopeful for just 1 more from the neighborhood (that about 60 flyers went into paper boxes the week before).  NO ONE else came besides us 3, and 3 deer… and at this moment, I knew it was going to take tons of work.  To ask men to challenge themselves, when they “already have commitments,” is a great challenge itself. Dark Helmet Facetimed us before the workout and gave the 2 FNGs (then named TickTock and Buzz) the disclaimer that I’m an idiot and by NO means a professional.  That was amazing! TIckTock Splashed merlot TWICE, Buzz was nauseated, I think because they had never experience uphill Bear Crawls.  It was a solid workout indeed, but even though I have this sickness of enjoying pushing men to the brink physically, the fellowship is the glue and that is what I had to push for the most.  So why is F3 kalamazoo still here? Because of guys taking a chance, then coming back a second time, becoming vulnerable to each other about marriage, kids, work, things that we need help with, and overcoming weakness to do so (but wait men are weak?!), stepping out to VQ when it wasn’t perfect, building trust, constantly EHing others for the possibility of gaining deeper friendship that help men be healthier, live stronger, live longer, and love better. So, Fitness, Fellowship and Faith….3 words that represent so much across the nation, building men in ways that they never imagined and I personally can’t wait to see the end of chapter 2.  Cheers! -Iverson

Bald Eagle: T-Claps to Iverson for bringing F3 to the Mitten! When I first worked out with the Kalamazoo crew in March during a 34-degree raining Saturday I knew they had the real deal going. Five pax from Kalamazoo showed on Cinco de Mayo for the Grand Rapids launch – we would not be where we are without them and are proud to call them brothers. In F3 lingo we’ve taken a hybrid launch approach as a LEAP of a Mustard Seed, but we’ll always identify ourselves as part of the Lake Effect (we get the snow to prove it) as we grow F3 Grand Rapids. We were honored to be a part of celebrating F3 Lake Effect’s 1 year and look forward to continuing to grow our brotherhood together! – Bald Eagle

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440 Circuit


QIC: Leatherman

A/O : PRIMIS, Lewes, DE


Warm Up

SSH- 30 IC

SSH- 20 IC












All H.I.M made a 11 rounds adding up to 440 reps 

Chattahoochee brought the message. It was a poem written by his niece about Angels. Thank you Chattahoochee for helping me out with that. 

Once all HIM made the 11 rounds we Wosey and Mosey back top the Courts for some MARY .

All HIM called out an exercise to finish the GLOOM out.  

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Ascending Georgetown


QIC: Vanilla

AO: Aegis: Georgetown, DE

PAX: Ruxpin & Vanilla


SSH – 20 IC

Seal Jacks – 20 IC

Smurf Jacks – 20IC

Cherry Pickers – 20 IC

Windmill -20 IC

Mosey to Georgetown Dueling Walls for The Thang 1

The Thang 1: Ascending Testicles

Feet on the wall – do 1 Merkin, climb feet to 45 degrees, do 1 Merkin, go to full balls to the wall and hold for the six. Lt. Dan to opposing wall and repeat at 2 reps, then 3, all the way to 10.

Mosey to East Adams St. for The Thang 2:

The Thang 2: Ascending Curb Crawl

PAX complete 1 dip on the curb, bear crawl across the street to complete 2 dips, back to initial curb for 3 dips, ascending to 10.

Break for Third F: Discipline Will Win

“Discipline is the bridge between goals and accomplishment”

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

2 Timothy 1:7 – “For the Spirit God gave us does not make us timid, but gives us power, love, and self-discipline.”

Winning the small battles gives you the momentum and the self-image necessary to conquer the larger ones. 62% of wealthy people floss every day. This isn’t a sign of vanity, it’s a sign of discipline. Momentum in personal discipline sets the tone for discipline in all areas of life. Discipline is a cornerstone for ALL success.

Mosey back to National Guard Steps for The Thang 3

The Thang 3: Ascending Squats

Box Jump up the steps to first platform, complete 1 Squat, Box Jump to 2nd Platform, complete 2 squats, Mosey down to platform for 3 squats, mosey to base of steps for 4 squats, box jump to platform 1 for 5 squats, box jump to platform 2 for , 6 squats, on and on to 10…

Mosey back to AO

The Thang 4: Mary-Go-Round

10 Jack-Knives

Run a lap around the circle

20 Flutter Kicks IC

Run a lap

10 Big Boys

Run a lap

20 Scissor Kicks IC

Run a lap

20 Plank Marches IC

Run a lap

20 Side Plank Ground Taps, Switch sides, rinse and repeat

Run a lap

10 Jack Knives

Number-Rama, Name-O-Rama, COT, BOM

Humbly Your QIC,


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The Bear Did What on the Hill?

Date: 09/18/18

AO: Milton, De.

QIC: Fireplex

Warm up

SSH – 25 IC

Windmills – 20 IC

Cherry Pickers – 20 IC

Bolt 45’s – IC (4 Count) – 15 squats to halfway down.  15 squats halfway to full down.  15 full squats.  Actually this was BOLT 46’s as Q lost count…:)…

Mosey Indian Run Style .14 miles to the Wesleyan Church Parking Lot to complete Happy Jacks which were completed as 5 SSH IC followed by 2 Bomb Jacks.  Pax completed 4 evolutions completed in succession.

Bataan Death March – Indian run with a twist to the hill by the water tower around .4 miles.  The last person in line drops and completes five Burpees, then runs to catch up to the front of the line tapping the last person in line on his way by.  The last person drops and completes five Burpees, etc. etc. until reaching the hill by the water tower.

The Thang

At the base of “Oh, Hill No”, PAX teamed up to complete 100 merkins, 200 LBC’s & 300 squats.  One team member will crawl bear up the hill and bear crawl down while the other works on the exercises.  The hill is approx. .02 miles up and .02 miles down.  Here is the twist, each PAX must complete half of the designated exercises.  Once you have reached 50 merkins, 100 LBC’s and 150 squat’s, you will plank until your partner has completed his ascent and descent of the hill.  Continue the rotation until your team has completed the full amount of exercises.

Mosey .5 miles back to the AO for the Count-O-Rama, Name-O-Rama, and the Circle of Trust.  Please continue to keep Chairman’s Mom in your thoughts and prayers and all those affected by Hurricane Florence.  Please keep all our HIM in your thoughts and prayers.

F3 Message

We don’t always understand why God allows things to happen a certain way, or why our prayers are not always answered in a manner that is the most convenient for our earthly lifestyle.  We must always trust that God’s plan for our lives far exceeds anything that we could ever begin to imagine.  I found this poem by an unknown author that speaks to the fact that in all things God gives us everything that we actually need.

I Asked God – inspirationalstories.wordpress.com

July 25, 2007 — inspirationalstories

(Author Unknown)

I asked for strength and God gave me difficulties to make me strong.
I asked for wisdom and God gave me problems to solve.
I asked for prosperity and God gave me a brain and brawn to work.
I asked for courage and God gave me danger to overcome.
I asked for love and God gave me troubled people to help.
I asked for favors and God gave me opportunities.
I received nothing I wanted and I received everything I needed.

Proverbs 3:5-6 New King James version (NKJV) – Trust in the Lord with all your heart, And lean not on your own understanding;  In all your ways acknowledge Him, And He shall [a]direct your paths.

Philippians 4:19 New King James version (NKJV) –  19 And my God shall supply all your need according to His riches in glory by Christ Jesus.

Respectfully Submitted,


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Q F3 20180917

Q Sharkbait

Pax See above

Warm Up



Hill Billies

Abe Begota

Copperhead Squats

The Thangs

Traveling Maximus; (Squat – Up Dog – Down Dog – Bear Squat – Dive Bomb Merkin – Up Dog – Merkin – Bear Squat – Squat -Jump Forward) to 50 yards Lung to Goal repeat on the return.

11’s Step Ups / Aussie Merkins

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2-2-2 or the Army Physical Fitness Test

PAX: GardenState, Feeny, Turnpike, Herbie, Sunspot, Square, Nails, Magneto (FNG), Eagle (Q)  


  • Side Straddle Hop – 20 IC 
  • Imperial Storm Troopers – 20 IC 
  • Toy Soldiers – 20 IC
  • Arm Circles Front – 20 IC 
  • Arm Circles Back – 20 IC 

The Thang: APFT 

PAX Buddy Up.  One PAX Exercise, Second PAX Counts 

  • Two Minutes – Merkins AMRAP
  • Two Minutes – WWII’s AMRAP 
  • Two Mile Run 


  • Stretch
  • Standing Hamstring Stretch 
  • Tricep Stretch 
  • Frog Stretch 
  • Knee to Chest Stretch 
  • Standing Quad Stretch 
  • Leg Levers – 20 IC


Great job today PAX!  Way to push on the APFT.  It is awesome to use the results from today as a baseline.  We will do it again in three months or so and you will definitely see results!  Welcome FNG-Magneto!  It was great having you join us for the workout and Coffeteria!

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The Burpee mile plus Abs

 3 pax showed up at the circle for another beatdown in this glorious saturday morning. The message for today was a quote on leadership by different  presidents after each pain station i believe the burpees got to me after the 3rd one and i forgot a couple.

Warm up—  20 SSH, 20 Seal Jacks, 20 Windmills, 20 Cherry Pickers, 20 MNC, followed by high needs half way around circle and Toy Soldiers the other half.

The Thangs- – mosey down north bedford to the park by church. 12 burpees and 25 flutter kicks. 

Quote by George Washington Associate yourself with men of good quality,  If you can esteem your own reputation  for tis better to be alone than in bad company.

Mosey to the old NAPA building 12 burpees and a toy soldier set 35 LBC , 25 E2KS and 15 big boy situps.

Thomas Jefferson. No thing can stop a man with the right mental attitude from achieving his goal, nothing on earth can help a man with the wrong mental attitude. 

Mosey to the library 12 burpees , 25 4 count freddies.

John Quincy Adams. If your actions inspire others to dream more, learn more, do more you are a leader.

Mosey to firehall. 12 burpees 15 crab jacks did someone  mention a wall to intentionally poke the bear  took a seat on the wall for 25 overhead handclaps then 15 squats rinse and repeat once

George W. Bush.  A leadership is someone that brings people together.

Mosey down to Dominos and out to East market back to the circle i did not like the number 48 so 12 more burpees for a total of 60 for anyone that wants to work them in today and finish with a round of mary 20 hello dollies, 10 Xs and Os then low plank until the first pax drops.

Number-rama, Name-o-rama and the COT

Prayers to the victims of Florence, and all the PAX or their Ms that are traveling or about to travel this weekend

LOTS OF RESPECT to Chappie for rucking to and from the beatdown this morning

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20180915 4 Q’s


Rotating Q

Q; 15 minutes each Croc, Priorities, Sharkbait, You Betcha

Pax; Croc, Priorities, Sharkbait, You Betcha & Jagger

Croc, SSh, IW, Abe Begota & Hill Run 11’s Merkins and Squats

Priorities Whamo Bear Crawl

Sharkbait Daft Punk 5 reps, 11’s Aussie Merkins run backward 25 yards Superman Merkins return run forward 25 yards.

You Betcha Navy PRT; 2 minte Merkins, two minute LBC’s run two laps, Repeat.

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20180912 Maximus

Q Sharkbait

Pax Flea & FNG Rebar




CopperHead Squat

Maximus 5 reps; Full Squat, Up Dog, Down Dog, Bear Squat, Dive Through Pushup, Up Dog, Merkin, Bear Squat, Plank, Full Squat, and Stand =1 rep.

11’s Merkins run 50 yards, LBC’s return run backwards run.

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