John Q’sack

Ten HIM won that first battle this morning to post in the Gloom, only to wait for the 11th man—our missing Q. Semi? Semi, hello? You there? Guess not. And after all that sandbag chatter? Well, hang tough brother. Sometimes things happen that side-track us, keep us up all night, or whatever. We had your back and Bo Derek (10 of us) went right to work and put together what turned out to be a seriously great baton-pass beatdown. Keep the Weinke you had prepared, sounds like you had a good one planned! (BTW…we bust your chops because we love ya bro!)

YHC is not going to even going to come close to remembering all the pieces of the puzzle, but here’s most of the skinny:


PAX circled up and took turns bringing some heat to get us limbered up and going. No, Chairman, you DID NOT forget your Q (though we should’ve just run with that and had some fun at your expense). Let’s see, we did… SSH, Windmill, Cherry Picker, Merkins, and Moroccan Night Clubs—all IC (log in and enter missed warm-up exercises here: _______________________)

The Thang:

PAX went to the wall and suffered some beatdown there at the hands of Waterfall, Leatherman, Chattahoochee, & who else?

  • 1/4 – People’s Chair/MJB’s – Waterfall
  • 4×4 – 4 Merkins, 4 Mt. Climbers, 1 Burpee (10 rounds) – Leatherman
  • Capt. Thor 1/4 ratio of Big Boys/AH’s up to 40 – Chattahoochee
  • Who/What else? Insert here: _________________________________

Vanilla took it from there and mosey’d us short way around the block with a complement of Lt. Dan to first power pole and Bearcrawl from second power pole to Union St. Fireplex threw in the beloved Dragoncrawl to Chiropractor’s Sign then a semi-inverted Toy Soldier set on Chappie’s front lawn before bringing us back around. (YHC will have to invest in some no trespassing signs!) No recollection of what we did from there to the Grace Church sign? But from there Wildwing put a good pace on the mosey to continue around the block to the corners of Tobin & Mulberry Streets where PAX circled up again.

At Tobin & Mulberry we had a short 3rd Word from Doubtfire, sharing how God has been meeting him in some life circumstances through Psalm 46:10: “Be still and know that I am God.” (NASB) “Step out of the traffic! Take a long, loving look at Me, your High God.” (The Message). Supremely great counsel from the Word of God! “Sit down and shut up.” (The Doubtfire Paraphrase Version)

Wildwing added to the discussion by asking PAX to name what it is they do as soon as they get out of bed in the morning. Responses were—as any could imagine in a circle of men—interesting! But our brother brought us back around to the advice shared by Admiral William McRaven: “If you want to change the world, start off by making your bed. If you make you bed every morning, you will have accomplished the first task of the day.” Check out the full video here:

Fireplex, again, jumped into action to get us swigging from his legendary bottle of Bolt 45 before we realized we were down to 5 mike mikes. Get back Jack! Mosey return to the AO, traffic stops and all.


  • Announcements: Last day for FebNG (Thanks for the reminder, fellas!); 12th Annual St. Patrick’s Day Parade & 5k – Milton on 3/1
  • Prayers: Chairman’s 2.0

YHC is sure to have missed someone or something (he can’t even remember what he added to the beatdown), but it was an awesome exhibition of Sua sponte leadership at work in the absence of today’s Q (Cf. Lexicon). Every PAX took ownership of the situation and it turned out to be a pretty doggone good burner!

What’s missing? Look closely, you might come up with a Semi-good idea? Ha, ha!
Q’sacking iss vaddy, vaddy bahd!

Privileged to write it up.

Chappie, out!

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Feb 27 Backblast – Bash at the Beach

PAX: Beach, Sharkbait, Priorities


POSTED IN: Monterey, CA 20190227

Q: Beach


WARMUP: Side Straddle Hops, Copperhead Squats, Hillbillies, Calf Raises


  • Mosey
  • Walking squats around the volleyball court, stopping at each corner for 30 Chilcutt Peter Parkers, 30 Merkens, and 30 LBCs. High knees running in place until all pax finish at each corner.
  • Mosey
  • Walking squats around the volleyball court, stopping at each corner for 30 Mountain Climbers, 30 Lunges, and 30 Sleeping Hillbillies (flapjack). High knees running in place until all pax finish at each corner


“Don’t say you don’t have enough time. You have exactly the same number of hours per day that were given to Helen Keller, Bill Gates, Michelangelo, Mother Theresa, Leonardo da Vinci, Thomas Jefferson, and Albert Einstein” —Unknown


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Cover Q

QIC: Chappie

Date: 2/27/19

YHC had the honor of taking a cover Q since Leatherman’s work schedule was taking him upstate and preventing him from bringing the beatdown. He put it out there early…apologies from all the PAX for taking so long to respond. But, you know we got you covered. Summit had to be elbowed out of the way to get in the front of the line (thanks Summit!), but YHC was honored to step in and cover for Leatherman! YHC had been planning some ideas for the Primis AO for awhile, which prompted the step up. The hospital parking garage was centered in his sights for a serious ab beatdown (its been a long time since we had one), but a modified Weinke was in order to allow Ruxpin (on IR) to participate. The plan: lay off the heels (so, no mosey) and limit the foot action (abs are par for the course, then).


  • SSH – 20 IC
  • Calf Raises – 30 in, 30 out OYO
  • Cherry Picker (bc cherries fall on the ground) – 20 IC
  • Merkin – 18 IC
  • LBC’s – 50 IC (lot’s of ’em)
  • Imperial Walkers – 18 IC
  • Mosey park path toward public restrooms, up the steps and back around to AO tennis courts.

The Thang:

1 round of “Ferkins” (so named by Chairman) – instead of ring of fire, exercise was executed on a fire line — lined up, feet on top of tennis net, 10 reps each PAX.

Routine: YHC lifted the Ab Deck from home, and it all went down like this:

  • Draw a card (each card marked with specific Ab exercises), do the ab exercise. Several of the ab sets (lower numbered cards) were followed by “20 seconds of insanity” – extending the time, doing LBC’s as fast and as furious as possible for 20 secs.
  • Transition around the tennis courts between each deal – Karaoke, Nur, Fiddler Crab (halfway), Dragon Crawl (halfway). Never made it to the Paver Squats, Lindsey Vonn’s, and Apollo Ono’s.
  • RUCK Modifier designed for Ruxpin (instead of transitioning around the tennis courts): Overhead Hold/OH Press/1-arm Squats/Crab Plank/Ruck Swing/Alternating Ruck Merkin). Look what you missed Ruxpin!!

Took the 3rd F Breather here:

We talk about leadership, especially in men’s circles and in circles where we speak of “iron sharpening iron” (Prov. 27:17), we often borrow ideas, thoughts, & principles that express values which are prevalent in the military, where leadership is developed around potentially life/death situations.

After having served nearly 12 yrs in the ARNG I’ve seen some of the best leaders–men I’d follow anywhere. But I’ve also seen some of the absolute worst (those familiar with Band of Brothers, think of LT Sobel). Personally, I’ve been both—a good leader and a failed leader. I can say that even those failed experiences sharpened my ability to lead. It’s crucial that we continually learn from those experiences, from those who failed to lead well, and most importantly from those who did lead us well. We should not only borrow from their examples and teaching, but strive to live out the good examples.

Some of greatest military leaders come from the special operations realm. They have the most grueling assessments, evaluations, and training just to be picked to join their ranks. Then the real training begins. There’s alot of leadership training, and it’s the mental toughness that seems to count the most. When my nephew was going through Ranger School I told him a few times to “never give up what he wanted most (becoming a Ranger) for what he wanted in the moment (rest, relief, relaxation, food, etc.). We ALL do that too easily, too often! In fact, it’s the easy road!

Here’s four of the most important and valuable lessons one operator shared from his training and experiences in special ops that I think all leaders should adopt/develop:

1) ADAPTABILITY: Readiness for change. That’s why we’re “disrupters” as F3 HIM. We’ve declared in varied ways that we’ll not settle for the status quo. We’re following the lead of others who’ve brought about change, we’re following after an amazing servant-leader Savior who disrupted the religious status quo and brought about change in our understanding of how to have a relationship with Sky-Q (Soul Q, I say). And we’re each striving to be leaders who do the same. In order to do that, we must first train ourselves to be adaptable. Status quo kills! Jesus spoke of this when He said you can’t put new wine into old wineskins (Mt. 9:14-17)

2) EMOTIONAL STABILITY: This involves being able to make good decisions under pressure. Proverbs is chocked full of wisdom to help us develop the capacity to stay objective and deliver the same level of performance regardless of what we’re feeling. Important to us? Yes! But crucial to gaining, earning, keeping, and honoring the respect of those we lead! Proverbs 16:32 says, “He who is slow to anger is better than the mighty, and he who rules his spirit, than he who captures a city.”

3) PERSPECTIVE: Leaders have to be able to carry on when the world seems to have turned against them. We have to keep our troubles in PROPER perspective so that we do not lose sight of what needs to be accomplished. In a world full of lone rangers, keep in mind that “in an abundance of counselors there is victory” (Prov. 11:14b). And “Without consultation, plans are frustrated” (Prov. 15:22). We’ve got to train our perspective, and often other eyes/wisdom/counsel is crucial to helping us see properly.

4) TENACITY: This goes well with the acronym we’ve heard a lot lately – DFQ! What defines tenacity is never giving up! ILLUST.: In the 1912 Olympics, Jim Thorpe, an American Indian from OK represented the U.S. in track & field. On the morning of his competitions, his shoes were stolen. Jim ended up finding two shoes in the garbage. Those are the shoes he wore — one was too big, so he had to wear an extra pair of socks (different shoes and different socks!). Wearing those shoes Jim won 2 Gold Medals that day. A perfect reminder of tenacity and that you don’t have to resign to the excuses that have held you back.

So, these are 4 valuable tools every leader should develop consistently they lend to being HIM:


Let’s be the HIM we’re called to and develop these valuable & powerful tools in our own lives.

YHC hade more for the workout but how in the world did it get to be 05:59? While YHC’s Weinke was blowing away and being promptly rescued by Wildwing, the 18 Burpees Joker card was pulled from the deck for a finale: 18 Burpees OYO. Time ran out so we circled up.


  • Announcements: It’s still FebNG, bring your FNG’s. Burpees are due next Tuesday 3/5. Don’t Fartsack because you’ll still owe them anyway!
  • Prayers: Denny & Branda Hughes (Chairman’s parents); Bob Cate member of Chappie’s church at Beebe); Leo (Chattahoochee’s brother)

As always, honored to lead. Appreciate the 6 PAX who overcame the Fartsack and won that first battle to post at “O-Gawd-Thirty” in the Gloom. Its a tough battle for many, but no one’s ever regretted posting. Aye?

Chappie, out!

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iFit #oscarsworkout

Q: Flea




Today’s workout was based upon a post from iFit Blog, that you can find out more about HERE. Wanted to try something new. For those that didn’t watch the Oscars, I’ll summarize it for you in a matter of minutes.

– 6 Buttkickers every time someone said “My Fellow Nominees” (36 total)
– 6 Calf Raises every time a montage is played (48 total)
– 6 Copperhead Squats every time someone thanks the person who gives them their big break (36- total)
– 6 Leg Raises for every wardrobe malfunction (24 total) [3 times were tripping over a dress]
– 12 Narrow Lunges every time “The Favourite” Wins (12 total)
– 12 SSH every time someone thanks The Academy (132 total)
– 6 Wide-arm push-ups every time someone says “I love you” (54 total)
– 6 Freddie Mercuries every time someone says “Whoa” (42 total)
– 8 Luges for every award Bohemian Rhapsody wins (24 total)
– 12 Side Plank Crunches for every award A Star is Born Wins (12 total)
– 12 Mountain Climbers every time the camera pans to a runner up (48 total)
– 6 Burpees every time a speech is cut off by music (48 total)
– 12 Tuck Jumps every time “Roma” wins (48 total)
– 6 push-ups every time someone thanked the Cast and Crew (52 total)

The final workout was split up
– 6 Russian twists every time some thanked their family (156 total)
—- 25 Russian Twists
—- 1 Lap around the field
—– Total = 6 repetitions

Ended with Number-O-Rama, Name-O-Rama, COT.

Words of Wisdom: “No matter how busy life gets, Never forget what matters.”

Don’t forget to start thinking about the Spartan Race later this Spring. More Details HERE

LEXICON: Word of the day-
WEINKE- A written list of the Exercises a Q intends to call at a Workout.

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99 problems… and then some.

warm up

20 ssh. 15 windmills. 15 cherry pickers. butt kicks. high knees. L & R shuffle.

mosey to alley to do 11’s (almost) of Mike Tyson’s w/ a bear crawl in-between sets.

Mosey to Pine st. and do patriot run with last pax doing a burp before he sprints to front of line, all the way to the middle school.

3rd F. on scheduling/planning/calendar. Luke 14:28 For which of you, desiring to build a tower, does not first sit down and count the cost, whether he has enough to complete it?

99’s- in front of middle school with sets of sidewalks, run to 1st side walk do 33 pike press, nur to start. run to second sidewalk do 33 bicep curls(each arm), nur to start. run to 3rd do 33 merkins, nur to start. new round, same format but do 33 leg raises, 33 reverse crunches and 33 big boys.

mosey to AO for COT.

good push HIM!

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The Warm Up:

  • Side Strattle Hops IC
  • Cherry Pickers IC
  • Moroccan Night Clubs IC
  • Windmills IC
  • 3 Inch Warm Burpees

The Thang #1

Overhead carried concrete blocks to the wall of burpees. Each PAX took the seat on the wall while holding his block. Starting on one side we took turns doing 3 burpees till each PAX did 3. Then we each did 2 burpees and then 1. We finished up with some windmills to stretch ourselves out.

The Thang #2

We overhead carried our blocks to the dentist parking lot for some more suck. Teamed up and did 75 curls, 75 irkins, and 75 squats, each with the blocks as a team. One PAX ran the length of the parking lot while the other did the exercise. Overhead carried our blocks back to the wall.

3rd F Message

Our message was about courage and taking action. Read the whole thing at

The Thang #3

Next we did Mike Tysons and Overhead presses with the blocks. We started with 10 of each and descended to 6 of each. Overhead carried our blocks back to where they belong. Finished up with a few minutes of Mary. COR, NAR, COT

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Some Wilt and Some Wash

Q Sharkbait
Pax Beach, Flea, Burgundy and Priorities
Warm Up
SSH 26
Copperhead Squat 25
Imperial Walker 24
Abe Begota 23
Hill Billies 22
The Thang
Mosey to Wharf Market
Peoples Chair with shoulder press as each Pax performs 10 Burps
Mosey to Plaza
100 LBC’s
Lunge walk across Plaza
20 Wekin
Sprint Back across the Plaza
100 Squats
Sprint Back across the Plaza
100 American Hammers
Sprint Back across the Plaza
100 Flutter Kicks
50 Hip Thrusts
Mosey to the flags

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Sugar Cookies

AO: Thunderdome
Q: Ponch
Pax: Rapid, Rabbit, Hobo, Captain

The Thang:
Capri lap
Jog backwards
Finkle Swings
Mosie to Coupons
Coupon Set
10 Blockees
Colt 45
Cusak around the B-Ball Courts
10 Head, Shoulders, Knees & Toes
30 Pistons
15 Wonderbra
Mosie to bluff at the far end of the soccer field
Ring of Fire in the mud with bear crawls up and down the bluff worked in for fun
Mosie to B-Ball Courts
Railroad tracks to home plate at baseball field
Sugar Cookies- 30 second Superman in the swamp grass followed by 20 hand release push-ups on the baseball diamond
Modified Dora 50-100-150
3 minutes of Mary
15 Manatees
15 Windshield Wipers
15 American Hammers
15 Freddie Mercury’s

Count o rama, Name o Rama, BoM

Naked Moleskin:
YHC finds it awesome we are continuing to see 5+ pax each week in the winter months. Keep EHing guys you know and lets give it away!

‘88 has the Q next weekend.
Run Rocklin Run team has been started by Ponch. Sign up under team F3 Rocklin on the race website. 6 pax would make a team and get “F3 ROCKLIN” put on the back of the shirts for free.

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Canal Bridge Sally

QIC: Chairman

PAX: Chappie, Chattahoochee, Leatherman, Summit, Wildwing

Warmup: 25 SSH IC, 18 Clam Pickers IC, 18 Moroccan Night Cubs IC, 18 Windmill IC, 18 Mountain Climbers IC

The Thang: Mosey to parking lot by Savannah along Canal.  Toy Soldier Set 50 LBCs 35 E2K 20 Big Boys. Wosey to Canal Drawbridge. Crawl Bear up bridge, Bear Crawl down bridge. Ltnt Dan across bridge.  Mosey to Zwanandale.  Bring Sally Up Arms Challenge. Mosey to end 2nd Street.  Bring Sally Up Squat Challenge.  Mosey back to Primis.

F3 Message: Q1 Get Right:

Joys: Building on the F3 message, Wildwing shared experience of flipping a sailboat 40 years ago but successfully making it ashore with wife and mother-in-law. Only casuaty was pair of suglasses.

Chairman mom had successful surgery and does not have to have 4th surgery in 2 weeks.

Prayers for Leatherman’s health.

Number and Name O Rama and Circle of Trust.

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Hey, easy on the Heel!

QIC: Ruxpin

Date: 2/19/2019

Nursing a bruised left heel the past week. With that in mind, we went for a lower impact version to the norm.


Imperial Walker – 20 IC Cherry Pickers – 20 IC Wind Mill – 20 IC Shoulder Taps – 20 IC

The Thang:

In Lew of a Mosey; I opted for 20 Side Shuffles to Bobby Hurlys (OYO) back and forth across half the CHOP parking lot.

Crawl Bear 1-2-3 Team up in pairs. While HIM (1) Crawl Bears then Bear Crawls to the center line and back; HIM (2) is hitting (100) Merkins, (200) LBC, stopping for Message.

3rd F Message: “It is not the critic who counts; not the man who points out how the strong man stumbles, or where the doer of deeds could have done them better. The credit belongs to the man who is actually in the arena, whose face is marred by dust and sweat and blood; who strives valiantly; who errs, who comes short again and again, because there is no effort without error and shortcoming; but who does actually strive to do the deeds; who knows great enthusiasms, the great devotions; who spends himself in a worthy cause; who at the best knows in the end the triumph of high achievement, and who at the worst, if he fails, at least fails while daring greatly, so that his place shall never be with those cold and timid souls who neither know victory nor defeat.” ~ Teddy Roosevelt ~

Back to the Crawl Bear 1-2-3!!! Picking up where we left off; (300) Squats; and finished with 20 Big Boys (OYO).

Circled up for Abs: Hold 6″ for a S-L-O-W 10 count, to Flutter Kicks 20 IC, to Hello Dollies 20 IC, to Leg raise and lower 10 IC (8 count).

Short round of Mary to finish time: High Plank LHand/RFoot in the air for a 10 count, then switch for another 10. Wildwing led us in a Proud Marry fast feet to kiss the pavement with his dun-du-du-dun singing voice. American Hammers, 20 E2Ks each side…….I may have missed one.

Number-O Rama: 10 PAX (Bo Derek)



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