Merlot? Hill No!

DATE: 3/14/19

QIC: Chappie

We’ve a pain location nicknamed “O Hill No!” due to the nature of the beatdowns which have occurred there, and, it’s a hill. Don’t tell Vanilla but the first use of that hill was prior to his being jumped-in to this gang we call F3. The workout involved some cindy coupons that Santa had left at the bottom of the hill because he found no Christmas Tree nearby — he had to leave the blocks somewhere! Still, Vanilla gets some credit because the first beatdown he Q’d there left the PAX saying, “O Hill No!” and so the hill was dubbed. However, right next to that location is a portion of Behringer Ave. which for obvious reasons was dubbed Merlot Hill (as was the FNG so named that day in March 2017). He promptly got married and moved up to O-H-I-Ohh…the extent to which some will go so they’ll NEVER have to post again! Lol, just kidding, YHC has kept in touch with Merlot and HE still talks about that humbling day. Anyway, you had to be there. Yet, from time-to-time YHC tries to recreate the aforementioned (language borrowed from Wildwing) experience. Here’s a little of what that looks like:


  • SSH – 20 IC
  • Imperial Squat Walkers – 10 IC
  • Cherry Pickers, Crab flippers, Hairy Chiggers – 18 IC
  • “Swartz Jacks” – 18 IC (Combo of Seal Jacks + 4-count SSH’s YHC’s beloved gym teacher taught in elementary school)
  • Suzanne Somers – 30 out, 30 in OYO
  • Drydocks – 40 OYO (butt up, Chairman!)
  • Low Slow Squats – 10 IC


Indian Run mosey to the bottom of the hill at the intersection of Behringer Ave. & Chandler St., nice easy pace then picked up last 1/4 mile.

Round trip 2x = 1 mile

11’s (Merkin Merlot March Madness) from the pole at the bottom to the pole at the top of the incline. 1 Merkin at the bottom, 10 at the top. 2 Merkins at the bottom, 9 at the top. Rinse & repeat until reaching 10 at the bottom, 1 at the top.

PAX moved from bottom to top/top to bottom with a variety of mix/match transitions: Mosey’s, Lt. Dan’s, Nur, Accelerating Man, etc.

3rd F Breather:

Indian Run mosey return to AO, picked up the pace crossing over Union St., into the Willow St. entrance to the CHOP AO.

Still 7 minutes on the clock? What the what?? Time to intro some new ones borrowed from “Band of Brothers” [extras] :

Atomic Sit-ups: PAX in sit-up position, side-by-side, right arm over top & left arm under. PAX do sit-ups in-sync — Up then 3rd of way down, back up. 10 Reps.

Caterpillar Merkins: PAX all in 1 line, feet on shoulders of man behind you (Chairman, pleeeeease plank…get your butt out of my face!). In sync, IC. Surge “Up!”, “Down.” 10 Reps.

Great push by all 9 PAX who won THAT FIRST BATTLE and posted. Hey, Bo Derek, where were you? Broke out the shorts with a nice taste of Spring. Let’s go warm weather! Great time to EH and rescue the Sad Clowns. Record breaking PAX numbers are near future. So, post and post regularly.

By the way…was there Merlot today? O Hill no!


  • ANNOUNCEMENTS: “Shamruck” this Sunday (St. Patty’s Day). Georgetown Circle @3:17 p.m. Bring the whole family, wagons, strollers, etc. Easy ruck. Fun time. Great 2ndF between all our families.
  • PRAYERS: Chairman’s parents: Brenda/Denny, healing; Doubtfire’s daughter, Leah; Waterfall’s sis-in-lo, Leah

That’s about it. Appreciate the opportunity to Q it up!

Chappie, out!

TClap |

North, East, South and West

March 9, 2019

QIC- Summit 

Another damp morning at the georgetown circle but that didn’t slow us from hitting double digits for the first time at the AEGIS! Great push by all men!


Merkins IC 

Arm circles forwards / backwards 

SSH ICCherry Picker IC

Windmill IC

 Moroccan NC IC

Mountain Climbers IC 

The Thang-


Mosey to church lot for Abs 

Super Toy Soldier Set -In Cadence 

25- lbc, 10 e2k, 10 Big boys 

Flutter kicks 15 IC 

American Hammers – 25 IC

 Mosey back to Circle 


Mosey to Masonic Lodge parking lot.

Aiken legs set 

20 squats

20 wall jumps 

20 lunges (forward, 10 each leg)

20 split jacks 

Wrap up with each pax runs up 2 flights of stairs and back down 

Mosey back to circle 

Break for 3rdF-  ‘Say Not’ 


Mosey to opposite side of Fire Hall 

Partner up -one partner holds plank while other partner does merkins. Switch for each set of 20. 


20 reg 

20 wide 

20 hand release 

20 ranger 

20 reg 

Mosey back to circle. 


Mosey to M&T bank lot   – 

Partner up one partner does dips while other partner does merkins. Switch for each set of 10 Merkins- 

10 reg 

10 wide 

10 hand release 

10 ranger 

10 reg 

Mini Aiken legs 

10 squats

10 curb jumps 

10 lunges (forward, 10 each leg)

10 split jacks 

Mosey back to circle.

Wrap up with toy soldier set 

30 lbc. 15 e2k,  10 big boy 


3rdF- ‘ Say Not’ from Mark Battersons book ‘Play the Man’  The hardest part of the body to subdue is the tongue. So, let’s issue a gentleman’s challenge. What we refer to as locker room talk, the Bible calls sin.    Nor should there be obscenity, foolish talk of course joking, which are out of place.
     Here’s a simple rule of thumb: don’t say something about someone that you wouldn’t say if they were standing here. And above all, honor your wife with your words. If you’re going tot all about her behind her back, make sure you are bragging!    There is a powerful little phrase repeated in Scripture: “ say not”     Whatever you verbalize, you give power to. When you voice negative thoughts, you’re reinforcing what’s wrong. Over time, it often becomes a self-fulfilling prophecy.    Instead of verbalizing negativity, speak words of faith.    Instead of verbalizing complaints, speak words of praise.   When God called Jeremiah to be a prophet, Jeremiah felt overwhelmed and under qualified. He used inexperience as an excuse, and God rebuked his excuse.    Say not, I am a child
So Quit making excuses!I’m too old.  I’m too young. I had bad parents. I’ve made too many mistakes. I don’t have the education. I don’t have the experience. SAY NOT!       What needs to go on your “say not” list?  You can start with obscenities, foolish talk and course joking.  While you are at it, add gossiping and lying. And to top it off, quit insulting others or bragging about yourself.       If we can subdue our tongues, there is no part of our bodies we cannot control. James likened the tongue to the rudder of a boat— it turns the whole ship.       “ When we put bits in the mouths of horses to make them obey us, we can turn the whole animal. Or take ships as an example. Although they are so large and are driven by strong winds, they are steered by a very small rudder wherever  the pilot wants to go.  Likewise, the tongue is a small part of the body, but it makes great boasts.”Say not!   

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Signs signs everywhere a sign

QIC- Chattahoochee

9 HIM posted on a brisk tuesday morning for a nice little workout launching from.the CHOP

Warm up- 20 SSH, 20 Smurfjacks, 20 Windmills, 20 MNC, 20 Merkins all IC

The Thang– Mosey over to the sign shop upon arrival to the sign shop started of with a toy soldier set 35 lbc, 25 e2ks, 15 big boys we then followed that up with walls of Jericho 7 exercises, 7 reps, 7 laps.

7 merkins, 7 diamonds,7 rangers ,7 wide arm,7 derkins, 7 hand release, 7 burgers each followed by a lap around the shop.

Finished up walls of Jericho and a little 3rd F time to hit the Abs. 20 flutter kicks, 15 Hello dollies, 10 Rosalitas all IC with no rest in between after that it was time to mosey back to the AO here we finished up with a round of Mary to old and been to long to remember who done what . After the beatdown time to pay the bank of Chappie with owed burpees from Febng and the crayon drive some HIM still owe.

3rd F A pastor once said in church if you can trust a puzzle company to make sure every piece is in the box to complete the puzzle then why cant you trust that every piece of your life is there for a reason.

Trust in the lord with all your heart and on your own understanding.

TClap |

Critters Abound

Date: 02/25/19

AO: CHOP, Milton , DE.

QIC: Fireplex

Warm up

Seal Jacks – 25 IC

Smurf Jacks – 25 IC

Crab Jacks – 25 IC

Monkey Humpers – 25 IC

Jimmy Crickets – 10 OYO

The Thang

Black Snake run ½ mile to “Oh Hill No”.  PAX split into teams of two.  One PAX dragon crawls up the hill and crab walks down while the PAX at the base of the hill performs crab cakes OYO AMRAP.  One PAX crawl bears up the hill and bear crawls down while the PAX at the bottom performs the Dancing Bear OYO AMRAP.   One PAX boo-boo Bear crawls up the hill and duck walk down while the PAX at the bottom performs Gorilla Humpers OYO AMRAP.

F3 Message: See Below

Mosey back Black Snake style 1/2 mile to the AO. 

Count-O-Rama, Name-O-Rama, and the Circle of Trust.  Prayers were offered for multiple needs within the attending PAX, but please keep all our HIM in your thoughts and prayers.   

F3 Message 02/25/19 – Excerpts from the Ashes to Beauty Blog By Lily from California. June 13, 2014

To keep in theme of the beat-down using the animals or critters found in the exicon, Q found a teaching from a blog site from a young lady just identified as Lily that calls her blog “Ashes to Beauty”. She identified 10 different animals that we can learn spiritual lessons from….

  1. Deer – sure footed, graceful and beautiful. Sure-footedness comes from the firm foundation of God in our lives, and the simplicity of God’s way. Gracefulness and beauty comes when we walk in the Spirit.   Our ‘spiritual’ feet like become like the feet of a deer; confident, able to gracefully make it through the obstacles of life.
    32 It is God who arms me with strength
        and keeps my way secure.
    33 He makes my feet like the feet of a deer;
        he causes me to stand on the heights. Psalms 18:32-33 (NIV)”
  2. Eagle – Soaring, faithful and unafraid of storms. 31 but those who hope in the Lord will renew their strength. They will soar on wings like eagles; they will run and not grow weary, they will walk and not be faint. Isaiah 40:31 (NIV)”
  3. Ants – Hardworking, purposeful, cooperative, foresightful.
    Go to the ant, you sluggard;
        consider its ways and be wise! Proverb 6:6 (NIV)”
  4. Lamb and Sheep – Innocent, relational, knows the Shepherd’s voice.
    27 My sheep listen to my voice; I know them, and they follow me. John 10:27 (NIV)”
  5. Camel – Persevering, steady pace, sojourner.
    14 I press on toward the goal to win the prize for which God has called me heavenward in Christ Jesus. Philippians 3:14 (NIV)”
  6. Locusts – Powerful when unified, initiative.
    27 locusts have no king,
        yet they advance together in ranks; Proverbs 30:27 (NIV)”
  7. Dove – Innocent, Harmless, symbolic of peace.
    16 “I am sending you out like sheep among wolves. Therefore be as shrewd as snakes and as innocent as doves. Matthew 10:16 (NIV)”
  8. Sparrow – Trusting, Joyful.
    25 “Therefore I tell you, do not worry about your life, what you will eat or drink; or about your body, what you will wear. Is not life more than food, and the body more than clothes? 26 Look at the birds of the air; they do not sow or reap or store away in barns, and yet your heavenly Father feeds them. Are you not much more valuable than they? 27 Can any one of you by worrying add a single hour to your life[a]? Matthew 6:25-27 (NIV)”
  9. Ox – Patient, servant’as heart, knows his Master.
    The ox knows its master,
        the donkey its owner’s manger,
    but Israel does not know,
        my people do not understand.” Isaiah 1:3 (NIV)”
  10. Lion – Strong. bold, fearless, confident. One of Jesus’ titles is the Lion of Judah. The lion denotes great strength, power, majesty, the King of all! Lions are strong, powerful, fearless, bold and confident – qualities that are universally admired, and worthy of emulating. Jesus, is both the Lion and the Lamb. It is an interesting paradox, but it shows the perfect balance between Jesus’ power and authority, as the conquering King – yet at the same time His sacrificial love, goodness, kindness and compassion. Then one of the elders said to me, “Do not weep! See, the Lion of the tribe of Judah, the Root of David, has triumphed. He is able to open the scroll and its seven seals.” Revelation 5:5 (NIV)”

Respectfully Submitted,


TClap |

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!

TClap |

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!

TClap |


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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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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3 Years. 3 Stops. 500 Reps.

QIC: Chappie

Date: 2/16/19

When YHC chimed in to volunteer to Q on this date, he had a couple things in mind. 1) That it would be near his 3-year manniversary, and 2) It would also be near the Daytona 500. With that he had to adjust after realizing it was a Saturday workout, not a Thursday as he initially thought. (The plan was to use the traffic circle at H.O.B. in Milton as a mock track for our own sort of “Daytona 500.”)

Enough said, the PAX met in Georgetown at the Aegis AO for a Saturday workout celebrating YHC’s 3-Year Manniversary. Thanks to all the HIM who posted and a special welcome to FNG Mrs. Doubtfire. Great to have a new brother among us! And, yes, we’ll drop the “Mrs.” Reeeelaaax! In honor of FebNG and assuming the credit for bringing the FNG, Vanilla executed 2 Burpees as we circled up.

Here’s how the rest of 3 years, 3 stops. And 500 reps went down:


  • SSH – 18 IC
  • Imperial Walker – 10 IC
  • Smurf Jack – 15 IC (No, YHC cannot start Smurf Jacks in the Seal Jack position.)
  • Calf Raises – 30 (TI), 30 (TO) OYO (plantar fasciitis prevention?)
  • Cherry Picker, Crab Flipper, Hairy Chigger – 15 IC
  • PC Merkins – 10 OYO

The Thang:

PAX were gathered at the edge of the traffic circle. Each man ran a timed lap of the circle for “Pole Position.” Tclaps to Vanilla for winning the pole at 29 secs. The Pole Winner would be the first to run steps at our 3 COP’s (Circle Of Pain) along the workout route. Plus, each man was supposed recall his own pole time at the end of the workout and execute the corresponding number of Burpees. YHC conveniently forgot about that by end of workout. There’s always tomorrow.


Mosey to 1st Stop — Steps on backside of County Bank

Pole Sitter (Vanilla) commences to run up steps & back down while other PAX did Seal Jacks, switch out with next PAX. Rinse & repeat until an accumulated 500 Seal Jacks are completed. Oh, come on! It was only approximately 72 Reps/PAX

YHC shared 1st portion of 3rdF Message:

3rd MANNIVERSARY: Three years ago this weekend I went to my first F3 workout after my buddy Wade (Nunchuk) put the EH on me to check it out. I want to share a few things I’ve gained from F3–things that kept me coming back: FITNESS – This is the “why” for any man who comes to an F3 workout. This one speaks for itself, but here’s where I came from: Spent just short of 12 years in the ARNG, and always stayed in great shape. I had that carrot (APFT) to motivate me. But I got out in April 2001. That’s 15 years with only a few short bursts of exercise BUT NO FITNESS. F2L (Freed to Lead) notes the difference: F3 “…is about fitness, not exercise…we’re far more focused on staying in shape. Getting in shape is a sprint fueled by the enthusiasm of a change for the better, but staying in shape is a marathon sustained by discipline and near-maximum effort virtually every day of a man’s life” (36). “Train yourself…”


Mosey to 2nd Stop — Steps on front of ARNG Armory

*Pit Stop: Dragon Crawl, NAPA parking lot

2 PAX at a time, Vanilla & Nugget got us started running up, then back down the steps to switch out with PAX doing Merkins. Rinse & repeat until an accumulate 500 Merkins is completed.

YHC shared the 2nd portion of his 3rdF Message:

FELLOWSHIP – This is “why” any man keeps coming back. At the first (and every subsequent) workout all the other men kept encouraging me; they kept encouraging one another! In a matter of terms, each was saying, “Brother, you’re the reason why we’re here” (F2L 20). Afterward we all went to coffeeteria, and I knew I’d found something I’d been longing for–the camaraderie experienced that day. I’d found a group of men serious about locking shields and serious about going steel-on-steel like Prov. 27:17: “Iron sharpens iron, so one man sharpens another.” Through F3 I’ve gained deep friends in SC, here, and deep bonds in a lot of other places. The common problem that F3 solves (and why men keep coming back) is that men “forgot how to make friends.” “We could make friends when we were boys. We watch our sons do it now. Somehow, by the time we’re adults, we lose our grasp on that elemental skill” (F2L 50). To be honest, it’s an even greater challenge for me as a pastor, so I found F3 to be the perfect solution for curing the embarrassing problem of loneliness. Again, this is the common problem among men–not just among pastors. It’s also the reason we need to PROTECT and PROMOTE the 2ndF more. “Because the fellowship acts as the glue for F3, protecting and promoting the 2ndF is critical. Erode the fellowship and the PAX will come unstuck from the workout” (F2L 25). In another portion of F2L you read this: “ all a mountainside that you either climb up or slide down, a little bit every day…F3 may be a better way for you to keep climbing. The plateau thing? That’s a myth” (F2L 38). Personally, F3 has helped me to keep climbing!


Mosey to 3rd Stop – Steps on Side of County Admin Building:

*Pit Stop: Lt. Dan from power pole to power pole

Pole Sitter commenced to Bear Crawling up, then Crawl Bear down the steps, then switching with next PAX. Rinse & Repeat until an accumulated 500 Squats are completed.

YHC shared the 3rd portion of his 3rdF Message:

FAITH – Some of you may think the 3rdF (the way we do it) is BECAUSE I’m a pastor. But I want to tell you the ratio is significantly offset between the number of PAX who are pastors and those who are not. Many of the AO’s out there operate just like ours. The faith YHC personally expresses is NOT part of my life because I’m a pastor. I’m a Christian man first (God just happened to call me as a pastor) and my contribution to the 3rdF’s we have, gives me (each of us) an opportunity to share where true and lasting strength and leadership comes from. As far as the overall mission of F3, “To plant, grow, and serve small workout groups of men for the invigoration of male community leadership,” I keep coming back because I’m NOT a born leader. Leadership is a skill developed by learning and exercising leadership. I’ve continue to gain so much from others’ (yours) thoughts, insights, AND exercise of leadership. F3 has sharpened and invigorated me personally as a leader. And I hope to be able to say I’ve offered you the same in return, so that we’re all better leaders in our homes, workplaces, and communities in which we serve. For 3 years now different aspects of the Fitness, Fellowship, and Faith have taught me that “despite our easy lives, we need something hard to do, something to reach for” and so this incubator of leadership has trained me and been a catalyst for pushing through hard stuff in life. But where it counts most, I’ve learned to be a better husband and father. THAT’S WHY I KEEP COMING BACK!


Mosey return to AO at the traffic circle

2 Minute Abs to wrap up the workout – 20 secs each non-stop (AMRAP) :

  • Knee to Elbow Crunches
  • Flutter Kicks
  • Scissor Kicks
  • Dying Cock Roaches
  • Gas Pumpers
  • American Hammers

That’s the deal. 3 years. 3 stops. and 500 reps (in honor of Sunday’s Daytona). Honored to Q and glad to be able to keep at it after jumping in as an FNG 3 years ago. Here’s to another 3, at least! Appreciate all the PAX posting and making the workout worthwhile. Appreciate all you guys.

Number-Rama – 7 PAX including FNG, Doubtfire



  • Announcements: Crayons & FNG’s, bring ’em. Crayons accepted until Friday 2/22 when we’ll ruck them to Milton PD to contributed to Faryn Adams’ collection to give to child patients at AI and other local hospitals. Remember, crayons are worth 1 Burpee/box and FNG’s are worth 2. Time is ticking, let’s get those crayon’s
  • Prayers: Chairman’s mom, Brenda; other requests concerning some HIM in PAX’s lives who are facing health battles

Chappie, out!


TClap |

Baba O’Riley


QIC: Chairman

Warmup: 30 SSH 15 Cherry Pickers 15 15 Moroccan Night Clubs 15 Windmills 25 Washboards All IC.

The Thang 1: Mosey to Union Street to Tobin Drive to lot in front of Shipbuilders. Super Toy Soldier 50 LVCs 35 E2Ks 20 Big Boys. Mosey back to Union Street and back to AO.
Ascending Testicles 15 degree, 45 degree, & BTW 10 derkins each
Clowney: 4 jump lunges IC 4 Merkins 7x
London Bridge Plank: head to wall 1 hand to wall then other then 1 hand to ground then other. Bear crawl under bridge 1 PAX at time.

F3 Message about Hope: We all need hope in our lives whether famil, work, etc. and most of us turn to God for hope when needed. Bible verses about hope:

Psalm 46:1-3 God is our refuge and strength, an ever-present help in trouble. Therefore we will not fear, though the earth give way and the mountains fall into the heart of the sea, though its waters roar and foam and the mountains quake with their surging.

Proverbs 18:10 The name of the Lord is a strong tower; the righteous run into it and are safe.

Isaiah 41:10 So do not fear, for I am with you; do not be dismayed, for I am your God. I will strengthen you and help you; I will uphold you with my righteous right hand.

Exodus 15:2 The Lord is my strength and my song; he has given me victory. This is my God, and I will praise him—  my father’s God, and I will exalt him!

Psalm 34:10b Those who seek the Lord lack no good thing.

The Thang 2:

Monkey Drill: Sideways Lunges palms to ground as extend.  1 each direction.

20 Merkins 20 Diamond Merkins 20 Hand Release Merkins

Baba O’Riley: Imperial Walkers for entire 5 min 4 sec. song increasing tempo for last 30 seconds.

Count-O-Rama & Name-O-Rama

TClap |