Steps of Fire

October 4, 2018

9 PAX: Chappie, Fireplex, Chattahoochee, Ruxpin, Toy Soldier, Summit, Leatherman, Semi, Skipper

Q: Chairman

Warmup: 20 SSH, 15 Cherry Pickers, 15 Moroccan Night Clubs, and 15 Windmill all in cadence

The Thang 1: Mosey to fire house.  Run up 21 fire house steps and run down.  21 Merkins. Repeat running up and down steps with descending Merkins count from 21 to 1.  Mixed in some ranger and diamond merkins from 8 count down to last rep being a hand release burpee.

F3 Message: Thinking about Darth Visor and dealing with Tragedy.  Everyone has to deal with tragedy when someone dies unexpectedly, whether mother, father, sibling, child, friend, etc.  During those times we put our faith in God.  The bible says: Psalm 55:22 “Cast your cares on the Lord and he will sustain you; he will never let the righteous be shaken.” Psalm 56:3 “When I am afraid, I put my trust in you.”

The Thang 2: Mosey back to AO. 10 Burpees.

Number-O-Rama and Name-O-Rama with all PAX giving shout out to Darth Visor.  Video file size too big to upload.   My apologies for forgetting all the prayers and announcements due to lag in posting backblast.

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Ultimate football

10/2 Nugget on Q. 

Warm up. 20 each. SSH. Plank jack. Cherry picker. Windmill. Tempo merkins. Tempo squats. Tempo big boys. (Kinda). 

Ultimate football!
Like ultimate frisbee. Can only take two steps once caught. If team with possession drops they have to do 2 burpees while opposing team can move down field. When team scores they call out exercise all PAX do BUT the team that got scored on does double the reps! Play for 30 minutes!
3rd F. On the platform we have and I used the Eagles as an example for when they won the Super Bowl and glorified all the glory to God rather than beating their chest.

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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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Spartan Smackdown

Wednesday 9/5/18

7 PAX Posted: Chappie, Ruxpin, Leatherman, Chatahoochee, Vanilla, Fireplex, & Chairman

Warmup: 30 SSH, 15 Moraccan Night Clubs 15 Shell Pickers, 15 Windmills, & 20 Mountain Climbers

The Thang1: 100 yard sprint, 10 Merkins, & 10 count X 16

Break for F3 Message: Calm in times of stress.  Q discussed bringing home newly purchased car (thanks deer) only to discover a dent on fender and other situations we are presented with whether work or personal where we need to try to stay calm.  Bible verses referenced:

Corinthians 12:10 When you done everything you can do that’s when God will step in and do what you can’t do.

Psalm 56:3 When I am afraid, I put my trust in you.

Isiah 41:10 Fear not, for I am with you; be not dismayed, for I am your God; I will strengthen you, I will help you, I will uphold you with my righteous right hand.

Joshua 1:9 Have I not commanded you? Be strong and courageous. Do not be frightened, and do not be dismayed, for the Lord your God is with you wherever you go.

The Thang2: 100 yard sprint, 10 Merkins, & 10 count X 6.  55 yard sprint (due to time), 10 Merkins, & 10 count X 8.

Total for day: 2,640 yards of sprints & 300 Merkins.

Circle up for Name-O-Rama.  Prayers for Vanilla leaving for Lynchburg for the weekend, Waterfall’s newborn and is sister-in-law, Vanilla and Stretch’s upcoming newborns, and all 1st responders and armed service members.

Tried upload video but it says exceeds file size.  

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Charlie Beatdown


Q Sharkbait

Pax Dr Crawfish & You Betcha


SSH 25

IW 20

Hill Billies 20

Abe Begota 20

Walking Planks 15

The Thang

Charles Bronson

SSH, Merkins, Burpees & Sumo Jump Squats.

Lung Walk around the cones.


The Therkin 5 rounds

Scissor Kicks 20

LBC’s 20

Rosalita 10

Notice and appreciate the common blessings in our lives.  Time with family and the  joy of new experiences.

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Primis Pavilion of Pain

5 HIM BEAT THE FARTSACK THIS MORNING   This truely is an awesome  location to be stretched, get uncomfortable, grow yourself and take in the perfection of Gods creation as the sun rises over the bay        You should try it sometime

QIC- Summit 


Capri lap around park

SSH- 18 IC

Cherry pickers – 18 IC

Windmill -19 IC
Moroccan night club – 18 IC
Imperial walkers -18 IC
Lunge walk baseline to baseline on basketball court.
Nur back
  • Mosey around Park , end at PAVILION of pain.
  • Super 21-

21 Prisoner squat – 21American hammer IN CADENCE..🤦🏼‍♂️

20 prisoner squat – 20 American hammer IC
‘Intermission’ after 15/15 for stairway to seven.
Mosey to stairway
  • Stairway to seven….
1 burpee, 1 Erkin on bottom step , run up to top stairs , 1 diamond merkin , then run back down.
Continue up to 7.
Mosey back to Pavilion of Pain
3rd F message
Pick back up with Super 21
14 prisoner squat 14 American hammer IC down to 1/1
Mosey back to basketball courts
  • 3rd F 
  • Stress testing builds reliance

    Reliance is the heart of Trust. For a Team to be Dynamic, the Members must implicitly and fully rely upon each other to Competently perform their part of the Team’s Mission-essential Tasks. It is not enough for a man to tell his Team Members that he can do his job, or even for the Q to do so. They have to see the man in action under stress for reliance to build.

    Whether it is the character of another man or a footbridge over a gorge, we only decide to step forward in reliance if we believe it is strong enough to keep us from falling. If we don’t believe a man’s character can bear the weight, we won’t rely upon him any more than we would a rickety bridge over a rushing river.

    The most efficient method to gauge the strength of something is to stress test it under a controlled environment to find the point at which it breaks. We do this with a footbridge by jumping up and down on it at a point where it spans a place that won’t kill us if we break through. If a bridge can hold the jumping-me ten feet over the ground, then I assume I can rely upon it to hold the walking-me fifty feet over the gorge.

    With men the stress test principle is the same, although the means and methods vary by what we need the man to do. For example, a candidate for public office is subjected to the stress of a political campaign. If he cannot withstand that without breaking down we deem him too unreliable for the pressures of the office he seeks. An attorney must shoulder the stress of the bar examination before he can be trusted to try a case. A doctor must survive the rigors of his residency before lives will be placed in his hands. Passing the stress test indicates sufficient strength to bear the weight of the real thing.

    When applied to a man rather than a thing, stress testing serves a dual purpose. Like it does with the bridge, it demonstrates reliability to others. But, unlike the bridge, it also demonstrates to the man himself that the reliance of others is justified. Passing the stress test gives a man the confidence he needs to take on the responsibility of what comes afterwards. “If I got through that,” he tells himself, “then I have what it takes to get through this”. You can trust me because I am reliable—I trust myself.

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All Warmed Up

Q Sharkbait
Pax Priorities & 29.
Imperial Walkers 25
Hill Billies 25
Abe Vigoda Slow 20
CooperHead Squat 20
Up Straddle Hop One Leg 20
Annie Plank 10
Doggie Paddle IC 10
3 rounds
Pulse Rows IC 10
Supermans IC 10
The Thang
Underdog’s / Dips
Noodling for Catfish
Sumo Squat IC
Marcus Aurelius
It is essential to for you to remember that the attention you give to any action should be in due proportion to its worth, for then you won’t tire and give up, if you aren’t busying yourself with lesser things beyond what should be allowed… Since the vast majority of our words and actions are unnecessary, corralling them will create an abundance of leisure and tranquility. As a result, we shouldn’t forget at each moment to ask, is this one of the unnecessary things?

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Mini Wolverine!




PAX:  Iverson, Ryder, Stardust, Bloomer

A beautiful balmy 58* morning to be back in the ruck saddle with our F3 brothers! 4 tenacious PAX pulled themselves from the grips of the fartsack and posted for some Good Livin’!

Warm up:

.25 mike Ruck (get the blood flowing)

10 Sungod
10 Chinook
5 Mercans
10 Fatmans
10 Don Quixote

The Thang: Mini-Wolverine

2 Rounds
20 Mercans
40 Squats
20 Sit-ups
40 OH Press
40 Flutterkicks
1:00 FLR
1:00 OH Hold
1:00 Wall Sit Ruck held on chest

Warm down:

Recon Indian Run back to parking lot

Way to be out there and to push through the tiredness and pain gentleman!

Ryder Out!

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Cinco De Blimpo

Q:  Sharkbait
Pax:  Beach, Brau Haha, Sawdust & Powder
Warm Up
Imperial Walkers 25
Hill Billie Rockets 20
Abe Vigoda Slow 20
CooperHead Squat 20
Merkin Wide 10
Happy Jacks
Inch Worms
The Thang
Mountain climbers IC 10 x3
Carolina DryDocks 10 x3
Hindenburg Blimps
Burpees, Lunges, Imperial Walkers, Merkins & Plank Jacks.

Optimism is the faith that leads to achievement. Nothing can be done without hope and confidence. Helen Keller
It does not matter how slowly you go as long as you do not stop. Confucius
If you can dream it, you can do it. Walt Disney
It always seems impossible until it’s done. Nelson Mandela

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