They painted the football lines on the field…


QIC: Ponch

AO: Thunderdome


·         20 SSH IC

·         Capri Lap

·         Carioca

The Thang:

Gridiron – Run every line of the field stopping at cones to do

Goal Line – AMRAP Pull-ups on soccer goal

10 Yard Line – 10 Burpees

20 Yard Line – 20 Merkins

30 Yard Line – 30 Flutter Kicks

40 Yard Line – 40 Squats

50 Yard Line – 50 SSHs

40 Yard Line – 40 Overhead Claps

30 Yard Line – 30 Side to side hops over line

20 Yard Line – 20 Big Boy Sit-ups

10 Yard Line – 10 Burpees

Goal Line – AMRAP Pull-ups on soccer goala

Bearcrawl up hill, Crawlbear back down

Repeato in reverse

Mosey to Coupons

Coupon Fun:

Colt 45

Cusak to opposite fence

15 Head Shoulders Knees & Toes (10 count)

Cusak to baseball field

Chest presses

Cusak to gym

15 Wonderbra

Cusak to coupon den

10 Blockees

Mosey to B-ball Courts


20 Manatees

20 LBCs

20 Windshield wipers

20 Low Dolly’s

20 Crunchy Frog

20 American Hammers






  • We need pax to sign up to Q. Variety is the spice….you know the rest. Reach out to ‘88 to get on the Q calendar! We need you.
  • Memorial Day Murph- All across F3 nation AOs will be doing a Murph workout on Memorial Day. We will join in on the fun/pain too. Location TBA soon as we need bars for pull ups. Any ideas? Springview-Johnson Park…Twin Oaks Park…Central Park? Others?
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Full body beat down

5/18/19. Georgetown,DE. Nugget on Q.

Warm up- SSH, cherry picker, windmill, hairy rocket, mountain climbers.

Mosey to alley for mike Tyson set. 5 M.T.’s then bear crawl, 4 times.

Mosey around the corner to court house for bolt 45 set.

Mosey to middle school for 3rd F on proverbs 12 “to learn you must love discipline, it is stupid to hate correction…”

Four style ‘crawls’ inchworm to first side walk, bear crawl to second, duck walk to third and dragon crawl to fourth.

Mosey to church for ab set. 10 windshield wipers, 20 leg raises, 30 reverse crunches, 40 long arm crunches, 50 lbcs.

Mosey to next church for arm set. 10 each of merkins, pike press, ranger style, diamond style and tricep extension.

Mosey to circle!

We welcomed my brother in law to the F3 group today, Kolbi, and he received the nick name ‘Truck Stick’! Welcome brother!

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What the Heck…ler????

PAX: Croc, Flea, Sharkbait, Tombstone, You Betcha

Q: Croc

Disclaimer: Given

Warm O Rama:
Moroccan Night Clubs

Abe Vigodas

Mountain Climbers

Warm-up Lap – jog the curves and side shuffle the straights

The Thang

Mosey through the stadium to the amphitheater

Exercise: Derkins & Dips increasing by 1 rep each time up the steps up to 15 then back down

Mosey through the school

Exercise: Step Ups with pumps 20 each eg

Mosey back down to the track grabbing a coupon en route

Exercise: 11’s (Coupon Curls and Aussie Merkins)

Line up on the goal line

Exercise: Suicides??? 10 yds forward, 10 yds backwards run, 20 yds forward run, 20 yds backwards run… repeat up to 50 yds

Exercise: Side Shuffles to 40 yd line and back, execute 10 push press with coupon, side shuffle to the 30 yd line and back, execute 8 push press…repeat dropping 10 yds every cycle and 2 reps of push press

Mosey to shot-put area

Exercise: Run 5 yds do 30 LBCs, run back, run 10 yds do 25 LBCs, run back…repeat until 30 yd run and 5 LBCs

Finished with 50 yd and 40 yd sprints

Words of wisdom: Life gives us many opportunities to take shortcuts and we are all prone to wonder. Surround yourself with brothers that will keep you on the right track and ask some of them to be your accountability partners through your struggles. The Holy Spirit moves into our hearts when we accept Christ as our Lord and Savior and therefore the war against Sin is won, however, the daily battles against the Sin still rage. To be more like Christ requires a lifetime, always remember progressive sanctification.

Count-O-Rama, Name-O-Rama, COT

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Crossing that Bridge

First off, a super huge shout out to Leatherman who posted, even though his hand was shredded by a bus yesterday. Way to push through brother! A bridge workout seemed apropos since YHC wanted to design a workout to keep Troy Haynes in mind. People often say, “We’ll cross that bridge when we come to it.” Well, this young man has come to a bridge that he is crossing, with his family and the Woodbridge School District community by his side. Troy is an outstanding young man at his high school, a great student, and a senior quarterback for his state championship team. The bridge he is crossing, not by choice but because life has dictated that he cross it, is cancer. The community continues to rally around he and his family with the widely adopted mantra #fightlike4. 4 is his high school jersey number. We don’t have answers for why anyone faces these kinds of battles–bridges to cross–especially young, strong, and healthy. But we can certainly pray for them and rally around them as best we can when they’re crossing such bridges. That way they’re not crossing it alone. #fightlike4

So the workout included aspects of both “4” and of crossing the bridge and just plain old hard-stuff suffering. In the words of Summit, it was, “A great reminder that we are all fighting something, but sometimes what we are fighting pales in comparison to another’s battle. Stay positive and thankful.”

It went a ‘lil sum like this:


  • SSH – 18 IC
  • CRAB FLIPPERS – 20 IC (It’s that season, flip ’em!)
  • CALF RAISES – 30 in/30 out OYO
  • MERKINS (selections by PAX)
    • Wide Arm – 4 IC #fightlike4
    • Diamond – 4 IC #fightlike4
    • Regular – 4 IC #fightlike4
    • Prison Cell – 4 IC #fightlike4


Mosey to the far side of the canal bridge, i.e. the corner of Anglers Road & East Savannah Road. PAX ran past 2 deposits of sandbags. Ironic. However, as tempting as they were, they didn’t belong to F3. Yet, there was a fine stack of sandbags coupons to choose from at the aforementioned corner–deposited there by YHC. Each PAX grabbed a 40lb bag, and the beatdown commenced by performing a coupon exercise, then crossing that bridge:

  • Shoulder-to-shoulder – 20x
    • Lung/Mosey/Lung to other side of bridge (.1 mile)
  • Sandbag High Pulls – 20 x
    • Mosey to other side of bridge (.1 mile)

Brief Breather for 3rdF:

If I were to ask ‘What is the most famous prayer of all time?’ probably ALL of you guys would say it is the Lord’s Prayer. Most of you might even be able to recite it; and your only question might be whether to say trespasses, debts, or sins. It was the prayer pattern the Lord taught His disciples after they’d requested, “Lord, teach us to pray.”


Alot of people, men especially, struggle with prayer. But in its simplest form, prayer can be defined as talking with God. This one happens to give a pattern. It teaches: We are to start with worship, getting our minds on who He is. Acknowledging that He is above all things; that His will is our priority; that all things come from Him and we’re dependent upon Him. We acknowledge, again, the importance of keeping our relationships with others in order (forgiveness) so that we may have an unhindered relationship with Him (forgiven). It’s a prayer pattern that also expresses that we lean on Him daily as our best and only resource against the onslaught of temptation and evil in this world. And that even while in this world, we recognize we belong to another, over which He is Sovereign.

When it comes to prayer and God’s will, one illustration that is especially appropriate in this setting, is to understand that prayer is a boat hook. When we put out the boat hook, we’re not actually pulling the land/dock to us. Instead we’re using it to pull ourselves to the land/dock. I.e. we use prayer to align ourselves with God and His will.

Too often we call on God ONLY if we think we need Him or find ourselves in a tight spot (“foxhole faith”), but He wants us to call upon Him, He wants us to depend on Him, and He wants us to trust Him daily. The reason He’s given us this gift is that He wants each of us to have a relationship with Him. Personally. Not as Sky-Q but as Soul-Q.

When I joined the 28th I.D. of the PA ARNG, I was sent off to what they called “pre-basic.” While I lay in my rack after lights out on that first night wondering what I’d gotten myself into, it dawned on me to recite the Lord’s Prayer out-loud. I wanted to be a good witness to the men in my platoon, but I also went back and forth in my mind on whether I could do it. I doubted… What if I forget the words? What if nobody joins me? What if…? Finally, there in the dark barracks, I started…and from the way it sounded, EVERYONE FOLLOWED! And we all, in that moment of fear and uncertainty declared our dependence upon God; we declared that we trusted Him with the direction that each our enlistments would take us. And we found comfort both in knowing that we could call out to Him (and He’d hear), and in the esprit de corps of that experience of the Lord’s Prayer being recited in unison.

That moment also began to impress an important leadership principle into my heart and soul: “ALL IT TAKES IS FOR YOU TO LEAD.” And THAT is what HIM do. Lead!

Back at it…

  • Sandbag Thrusters – 20x
    • Lt. Dan to other side of bridge (.1 mile)
  • Sandbag Deadlifts – 20x
    • Leave sandbag on corner, prison break to start point and back, rubber legs and all! (Total = .4 miles #fightlike4)

Upon returning to the corner, each PAX grabbed his sandbag coupon for the final stretch: Wosey return to the AO, Sandbag had to be overhead. If sandbag was down, PAX had to stop. Sandbag back up overhead, PAX could keep moving. The idea was to move as far and as long as possible between breaks. Tried to go in the backdoor, but Chairman wouldn’t have it. Way to push us brother!

06:00 hrs., time!



  • Announcements: YHC is going to try to find some time to organize the Memorial Day Mini (CSAUP) and push thoughts on to Site-Q’s
  • Prayers: Troy, Zane, Wildwing’s friend, an another that YHC apparently forgets. No worries, however, our Father in Heaven remembers


Always love trying to get creative at this AO. Thanks to all the PAX who posted and got their fill of sandbags and sand. As always it was a privilege to Q! Btw, don’t forget #fightlike4

~Chappie, out!

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Wet and Crunchy

Extra Credit: 3 PAX rucked a 4 miler

QIC: Red Ryder, Link, Cable Guy, Golden Pinky, Newton


30 SSH
10 Willie Mays Hayes
10 arm circles forward (5 little, 5 big)
10 arm circles reverse (5 little, 5 big)
10 seal claps
10 overhead claps
Toe Touches, center, L and R

After our warm-up each PAX was responsible for 10 minutes of our workout….here is how it all panned out…

20 Derkins IC
20 Bench Dips
1 min Wall sit
20 Incline Merkins
31 step ups

Cable Guy:
Forward lunge across court
15 squats
Backward lunge across court
Hold plank 10 count each PAX

20 Freddie Mercury’s
20 LBCs
20 Flutter kicks

Red Ryder:
Bear crawl up the stairs stopping on each level: 
1st: 10 Merkins
2nd: 10 Diamond Merkins
3rd: 10 Wide Merkins
4th: 10 Dips
5th: 10 Burpees
Mosey to Track
Ricky Bobby 2 laps

Golden Pinky:
Mosey to the soccer goal then all-out sprint to the other goal
Bear crawl 8 count
8 crunchy frogs
repeat until we got back to the other goal.

Nice shared Q by all. Great to see Cable Guy back in the mix and join us for some EC rucking as well as we prep for Go Ruck in Sept. Newton had to bail early for work…but sounds like everyone finished strong w the Bear Crawl and Crunchy Frog-fest in the luxurious waterlogged field. Sweet.


The NATX Murph will take place on Memorial Day (May 27) at 0430 @ the Robin’s Hood AO… in 10 days. We want to encourage all PAX to post even if you haven’t been prepping. We will be there to spot and assist for this worthwhile remembrance event.

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QIC: Vanilla


Here’s the truth…QIC hit snooze and was late to his own beatdown. So, truth be told, the on-time PAX lead the Warm-O-Rama and I don’t have a clue what they did! Shoutout to the dozen PAX who extended grace for my tardiness and still followed my lead upon arrival!

Once QIC arrived, we got right to it w/ a “Friendly” Patriot Run to Milton Memorial Park

The Thang: Monkey-A-Round

PAX rotated between 5 stations doing as many reps as possible for as many rounds as possible. Rotation happened when PAX running at station 5 completed their loop.

  1. Pull Ups
  2. Swerkins w/ Tuck (Complete a merkin with feet in swing then pull feet in for a tuck – BRUTAL!)
  3. Box Jump to Incline Merkin
  4. Forearm Plank
  5. Run loop around gazebo

PAX completed 6 rounds in 20 minutes.

3rd F Message: Excerpt from “Finishing Strong” by Steve Farrar on Vision

Patriot run back to AO

Ended with Number-Rama, Name-O-Rama, & COT/BOM

Humbly Your QIC,


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Hamburger Hill

Q: Hogs Breath

Disclaimer: Given

Warm O Rama:
Imperial Walkers
Calf Raises

The Thang

Mosey to the bottom of the hill.

Circle up and Dealers choice, followed by 5 iterations of Failure to Launch

Indian Sprints with KettleBell pass

Start at the base of a steep hill, we performed an Indian Run carrying a 15lbs KettleBell. Once the sprinter reached the front of the line, the KettleBell was passed to the back of the line until the last man began the sprint. Continued this for 10mins till we reached the “top o’ hill”.

Performed one round of “Deck o’ Beatdown”

Repeated the Indian Run passing the KettleBell, down and back up the hill.

Words of wisdom:

2 Corinthians 4:16-17 “Therefore we do not lose heart. Though outwardly we are wasting away, yet inwardly we are being renewed day by day. For out light and momentary troubles are achieving for us an eternal glory that far outweighs them all”

Count-O-Rama, Name-O-Rama, COT, Coffeteria

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Clip those Coupons

Extra Credit: 2 PAX for Murph Prep – powered through our full 45 mins…had to double-time back to the AO to stay on time.

QIC: Red Ryder

PAX: Link, Golden Pinky, Newton, Red Ryder


10 Willie Mays Hayes
20 Hillbillies IC

Mosey to pick up coupons (pick 10’s or 25’s)

Lap with weights
20 merkins IC
Lap with weights
30 squats w weights
Lap with weights
20 Biceps curls w weights
Lap with weights

Repeat the above circuit

Bone the Fish (5x)
10 Merkins (left side of lot)
5 Burpees (right side of lot)

15 crunchy frogs
15 Flutter Kicks
Plank center 5 count, right arm up 5 count, left arm up 5 count and repeat

Super solid Q from the Red Ryder had each of us digging deep. It was fun to hear the mubblechatter decrease as we dug into the weights. Everyone was pushing hard. I think we are all feeling this one today. Nice job Red Ryder.


The NATX Murph will take place on Memorial Day (May 27) at 0430 @ the Robin’s Hood AO… in 14 days. We want to encourage all PAX to post even if you haven’t been prepping. We will be there to spot and assist for this worthwhile remembrance event.

Keep EH’ing and we look forward to seeing our other regulars return to the gloom. We are missing you guys.

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UF(3)O? Nope, only a frisbee.

Q 05/11/19

AO: Thunderdome

Q: ‘88 (YHC)

The Thang:

Strider across JV BB field


Strider to midfield and back


Get COUPONS mosey to soccer field near baseball diamond

Bears & Blocks

40 yds

Bear crawl til coupon between feet

Drag coupon in front of head. Repeato

Wait for SIX

10 burpees

Bears & Blocks back

Mosey to amphitheater

Squat jumps to the top

Run around and repeato 5 minutes


Team that scores chooses exercise and reps for other team

Team that scores does half.

90º cone sprints

2x each side

COP with Coupons-Down ladder 10,8,6,4,2

Bent over rows

Tight grip curls

Overhead press


Mosey and return coupons




Ball of Man


The strong numbers continue as the weather warms up. YHC knew of several pax who were unable to post due to various family commitments preventing them from doing and I was unsure of how many pax would post this weekend. This is the main reason we have postponed F3 Dads. My weinkie was prepared for low numbers and also for higher numbers as well. I was excited that when the clock struck 0700 we had 8 guys because this triggered me to be able to do F3 Ultimate Frisbee which I’ve been wanting to do for a while. So a few exercises got immediately cut once we began.  

AirWolf was in town from Hampton Roads, Virginia for a wedding and we pleased to welcome him. YHC is familiar with F3 Hampton Roads because of Priorities in Monterey came from Virginia. Dreamliner and the pax in Virginia seem to be a group of HIMs. (High Impact Men for those who don’t know the acronym) AirWolf originally hails from nearby Loomis so we hope to see him again in the future though it might be a while as the Air Force takes him to Japan in the near future. Will we see a flag planted in the Land of the Rising Sun? YHC is excited we’ve had a few pax join us while DR, guys are checking the map on the Nation’s site and finding our Mustard Seed.

Ponch brought out his drone this weekend and captured some aerial footage as a test run. We also used the drone to take our post workout photo from above. It’s a tad more high tech than leaning a cell phone against a water bottle on the ground. Hopefully we can get more drone video in the near future possibly to be used as marketing material.


  • Ponch has the Q next Saturday.
  • Sign up to Q or Co-Q with someone. F3 is stronger when many pax step up and lead.
  • F3 Dads has been postponed. Future date will be announced soon.
  • Sunday update: Ponch sends me a text in church that he had just EH’d a guy in the lobby. That’s what “Give it Away” is all about, talking to a local guy? Bring it up casually and invite him.
  • YHC believes that most pax are on our Band group. Be sure to let another pax know and he can send you the invite if you are not on there yet.
  • F3 will be expanding in San Jose this summer! Start EH’ing guys in the area. The AO will be at Santa Teresa High School

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100 Yards The Hard Way

VQ: Great Clips

Disclaimer: Given

Warm O Rama:
Moroccan Night Clubs
Imperial Walkers
Copperhead Squats
Abe Vigodas

The Thang

Hello Dollys

Mosey one lap slow
Meet back in at the end zone

100 yards the hard way.

Start on the goal lines. Sprint to the 10 yard line and do 10 x merkins, sprint back to the goal. Everyone waits to start the next portion. Sprint to the 20 yard line and do 10 x flutter kicks, sprint back to the goal. Continue this to the other goal.

What goes up must come back….. 100 yards the hardway … in reverse. Sprint to the 100 yard line, 10 x merkins, sprint back. Sprint to the 90 yard line and do 10 x flutter kicks, sprint back. Continue this until you are home free.

Indian Run x 3 laps

Dealers choice

Words of wisdom:

The pain you feel today will be the strength you feel tomorrow.

Count-O-Rama, Name-O-Rama, COT

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