Fitness, Fellowship, Faith

Month: February 2021 (Page 1 of 10)

The Burpee!!

28 men showed and put in the work at Folsom this morning!!  1 FNG was present, so a very short disclaimer was given.  Go time!!


Warm Up:

10 SSH (ic)

5 Burpees

10 Gravel Pickers (ic)

5 Burpees

10 Hillbillies (ic)

The Thang:

First called exercise is called Pandemic.  Exercise done in a pyramid going from 1 to 10 to 1.

1 Burpee, 2 Mountain Climber, 3 LBCs

2 Burpees, 4 Mountain Climbers, 6 LBCs

3 Burpees, 6 Mountain Climbers, 9 LBCs

Continue until we finished with 10 Burpees, 20 Mountain Climbers, 30LBCs.


Short mosey to the tennis courts, line up on the line facing the tennis courts.  Do some escalator work.  Start with 10 Burpees, mosey to first light pole for 10 Burpees, 20 Big Boys.  Mosey to next light pole for 10 Burpees, 20 Big Boys, 30 American Hammers. Mosey to end of courts for 10 Burpees, 20 Big Boys, 30 AH, 40 Flutter Kicks.  Time to turn around and go back down.  On line do 40 FK, 30 AH, 20 Big Boys, 10 Burpees.  Mosey to pole for 30 AH, 20 Big Boys, 10 Burpees.  Mosey to next pole for 20 AH, 10 Burpees.  Finish up at end line with 10 Burpees.


Next exercise called is the backend of the Pandemic routine going from 9 to 1.

9 Burpees, 18 Mountain Climbers, 27 LBCs

8 Burpees, 16 Mountain Climbers, 24 LBCs

Continue until we finished with 1 Burpee, 2 Mountain Climbers, 3 LBCs.

At this point we are at 190 Burpees for the workout.  10 more Burpees are called to bring the total to 200 Burpees,  with time still left.  I know how everyone loves Burpees, so I hope that was enough.


With some time left, pax are lined back up on the line.  11s are called here, using the length of two courts.  Start with 10 Mike Tysons, run 2 court lengths for 1 Imperial Walker Squat.  Back to line for 9 Mike Tysons, other end 2 IW Squats.  Continue until we end with 1 Mike Tysons and 10 IW Squats. Time low we headed back to COT.  Her Slaw lead 22 Merkins for the Vets!! Time!



Prayer Request



Honor to lead you men today.  The Saturday crowds at Folsom have been impressive.  I wanted to bring a tough one, so I hope you guys enjoyed it. Thank Round Up for the 200 Burpee challenge!! Appreciate the push!!  Welcome FNG Toe Pick to F3.  SYITG


Sister Act








Don’t Run “Rangry” unless you are Freed to Lead

It wasn’t really that gloomy this morning at The Coconut Horse.

I had not posted a good run in almost 3 1/2 weeks so it felt good just to be out there.  I decided to show a few minutes early as I knew my pace would not be what it had been a month ago.  Ruckers were coming in and Whoopee and DDC accompanied me on the run early.

We shared some great mumblechatter and a mile or two in, Whoopee mentioned that you shouldn’t run with me when I’m angry.  I’m not exactly sure what he was talking about but we determined we would from this moment forward refer to this state as “Rangry”,  short for Running Angry.  Sometimes this can cause an uptick in pace.

However, the best part was just getting some work in along with some great fellowship.  Thank you gentlemen.

We had a great group this morning and a great COT.  This was followed up with a large group staying for Q Source where we started a new book discussion on Freed to Lead, the original F3 book.

Until the next one.  Aye!


Where’s Blart?

We ran.  I was supposed to run with Blart but he was gone before I got there.  Gavel didn’t know when we needed to be back and ended up doing accidental EC.  Q fail.

We then had coffee and talked about the King.

Announcements: CSAUP – Ides of March

Prayer Requests:  Pappy’s family, SA’s family, family of Wichita’s coworker, and PAX on IR



Not another walk in the park

This morning wasn’t as cold as it has been. Maybe a sign that winter is letting up, at least here at the Gashouse. I’m not complaining, but I would like to pray  for a few straight days of sunshine. We started off with a few Whoopee warmups then split up and moved to our circle.  From there we did my typical jazzercise circuit of training without the dancing. I use the Tabata timer to allow for 50 seconds of each exercise and 10 seconds to transition to the next exercise. Lets kick it off with some 80 Rock’n Roll:

Side Straddle Hops, Hill Billy’s, Big Circles, Chinook Squats, V-ups, Outlaws

We mosey to the trail, cross the bridge and …. do bear crawls up the hill. Mosey to the benches for 20 incline pushups. Lets return to camp for some more motivational 80’s Rock!

Grab your coupon for – swings, triceps’ extensions, curls, one arm press (each side),. On your 6 – chest presses, then over head triceps’ extension.

Recover for 1 minute.

Lets Duck walk to the parking lot and then walk it backwards to the circle.

On your 6 again – American Hammers, Reverse crunches, Windshield Wipers, on your feet -Burpees, on your 6 for Supermans, plank for 30 seconds then finish the set with Mountain Climbers. 

Recover and rest for 1 minute.

Next set – Monkey Roles, CDD’s, Incline pushups, Triceps Dips, Don Quijotes, Merkins.

Final round, we each called out our favorite exercise for the last 8 minutes as Whoopee and his Bootcamp joined us in jazzercise!

Everyone finished strong and I was so grateful for the turnout that we had. Thanks Hims!!

Bandit Q’s Painlab next week, please come out an SHOW



It Was Supposed to Be Colder

It was a great morning considering the forecast just a few days before… it had been forecast to be in the teens, but the weather did not cooperate and it was in the upper 30’s!  And there were 12 of us ready to get in a good workout.

No FNGs so a quick disclaimer and it was go time…

Warm Up

SSH – 20 IC
Imperial Walker Squats – 15 IC
Burpees – 10 OYO


The Thang

Mosey down the hill and take a left headed towards the back entrance.  At each speed bump drop and do 20 LBCs, plank for the six at the stop sign.

Triple Nickel at the hill – monkey humpers at the bottom, jump squats at the top.

Mosey back down the road to the roundabout at the front of the school…  again, 20 LBCs at each speed bump.

We went around the circle with each of the pax calling an exercise.  The caller then had the choice of either running a lap around the parking lot in front of the school, or doing a bear crawl around the roundabout… Dirt and Nutria were the only two takers for the bear crawl.  Called exercises included the seal jack, Freddie Mercury, CDD, dying cockroach, flutter kick, big boy situp, hand release merkin, American hammer, monkey humper, and Watts Up invited us all to run the lap with him.

We then had a short mosey to the side of the school for a set of 11’s.  The exercises were flutter kicks and hand release merkins.  Time was drawing short and a few of us had to miss our last round or two as it was time to head back to the flag.

Everyone put in some good hard work to get just a little bit better.


CSAUP – March 3rd
P200 and Mortimer 100 – March 19th

Prayer Requests

Keep a check on the prayer list on slack.

We closed with prayer.

What you can do

Good crowd this am at GasHouse. Even better was the rain last night with lots of puddles. We started with the disclaimer and pledge then Tube took the PainLabbers and the rest of us headed for some boot camp fun. We got to Grier football field/track and I let Watts Up pick the first dose of pain: Bricks or Baseball? He picked bricks so we started with some Squat the Line on the wall-form a line on the wall, get in BTTW position, center 2 guys drop from BTTW and do 10 squats then back into BTTW position and next 2 drop for 10 squats, then continue until all do squats then recover. Just FYI, Linus did his squats in (sort of) slooooooooow motion. I think we did 2 sets of these (10 squats then 5 squats). We moseyed over to the baseball field hill next to the benches and did some 11’s on the hill: Hip Slappers at the bottom and Squats at the top. The ground was a bit mushy and made those hip slappers a bit more painful. After passing Stroganoff and Roscoe doing their own thing (more on that below) we moseyed over to the steps at FPC for some more 11’s: at the top we did Mountain Climbers and LBCs at the bottom. Next we moseyed over to Sherwood playground for another little bit of pain: partner up, P1-hand from something on the playground and P2-run to the mask and do three 8 count body builders then swaparoo. In case you are wondering, Time Frame’s mother is 72 years old so we did a combined total of 72-ish body builders. We moseyed back to Roscoe and Stroganoff. I hit a few puddles along the way but unfortunately no one joined me. I’ll have to find a way to fix this next time. Bandit, do you still have that big sheet of plastic? It’s getting about that time again…..

Once we got to Strog and Roscoe, we joined them for a little bit of fun. Roscoe was taking orders from Sargent Hulka with some EMOM: 10 Squats and 15 American Hammers. Not sure about the numbers but you get the idea. He’s been recovering a stress fracture and avoiding any running. After a couple rounds of that, we joined Strog with some genuine Wolfpack Grinder stuff:run laps around the track and on one end squats and other end LBCs. Time was running low so we moseyed back home and joined the PainLabbers for a little fun then finished up with COT. Lots of prayer requests for sick friends and family members.

Roscoe brought up a John Wooden quote that was especially timely: “Don’t let what you cannot do interfere with what you can do.”In other words, if you are on IR for some reason, try to come out and post anyway. You can modify. You can PainLab. You can ruck. You can work your butt off in the end zone doing Squats and American Hammers EMOM for 40+ minutes. You can WolfPack Grinder for 40 + minutes. You can always do SOMETHING so do it. Stay connected with your brothers and do what you can. Reach out to your fellow pax who you have not seen lately and get them out there. Anyone seen HushPuppy? JK2? Dry Rub? Turtle Man? DaVinci? Dr. Feelgood? Voodoo? HIPAA? I’m sure you can think of others. I was out for an extended period of time so in fairness, some of these guys may be posting and I have just missed them because I have been gone. I’ve tried to stay active with a few PAX, but it’s not the same. Reel these guys back in. Call them. Go pick them up before a workout. Whatever, just let them know they have been missed and should come back out.

If they are lagging behind, lag back there with them and keep them company. I know I have been that guy and having someone hang back with me makes that pain a little more bearable.

Thanks for coming out today guys. Every one of you has helped build GasHouse in one way or another.




Flat chested

My second Q of the week, that doesn’t happen often but signing up weeks in advance, this can occasionally happen. If I were to be in different locations, I can re-use the Weinke, but the w/o on Wednesday was traveling simplicity. Both that workout and the one today reflect back to the many occasions that Gaston has Q’ed (go ahead and let out the collective grown – you’re thinking it at least). Gastone Q’s are not easy, that is for sure. I was 5 minutes before launch to find a hearty group of men ready for their end of week beatdown. I learned there was an FNG among us, he found us autonomously, having checked out the website. 0530 hit and a short disclaimer was announced – probably should have been more detail with the FNG but as the PAX often do, they rallied to translate and encourage. The Q had some veterans in the circle and their chatter was trying to take me off task – so my apologies for trying to focus on all the things a Q does; it takes a village.


  • Shoulder Tap Burpees OYO x 10 (tried cadence – didn’t work)
  • Toy Soldier IC x 10
  • Hillbilly IC x 10
  • 8 Ct Body Builder IC x 5
  • Side to Side Lunge IC x 10
  • Imperial Walker IC x 10
  • Pledge

Thang: began the mosey with 17 men following behind. Upon crossing Main St, YHC announced Zombie Walks until I “suggest” stop. Goal was to make it to the raised curb on the right side of the street. I requested the PAX to line up on the ledge – should have been more specific for these knuckleheads. “Line up facing south (on South Street no-less) with your right leg on the ledge that was 8-15” in height depending on your position. Which speaking of position, SA clears a circle as his ass trumpeted – good one. Single Leg lowers: 15 right, 15 left. A street curb is a little too small to have any effect but this height worked well to work the Vastus Medialis (VMO) muscle.  Quick PSA – strengthening and loosening this important quad muscle stabilizes your knee and can prevent injury. We finished and progressed down the hill to McQuitters Wall on South/Main in front of the church. Find a spot: 10 Box Jumps, 10 Dips, 10 Burpees – 3 rounds OYO. Modify as needed to accommodate injury or other. This was a good start to jack up the heart rate. Next, on down the hill. With a large group, we were spread, so I impromptu left turned into a parking lot and suggested Freddie Mercuries until the 6 arrived. Once everyone had at least a few reps, up and left out of the parking lot, left on 3rd St, left into the office parking lot. Because Sister Act was among us, actually,  I was doing this with or without him – his favorite – Triple Nickle. The parking lot above had a 15 retaining wall, which was perfect for Hip Slappers. Run to the top of the driveway for LBCs. You know the drill – 5 reps of each and 5 total circuits. The width of the driveway was tight for 18 dudes creating traffic. Round Up was in the zone, as usual, and pushing ahead. Mayor crushed this set as well. If you’ve not seen the Mayor lately, you may not recognize the svelteness. Props to Watts Up who just the other day took a hard spill onto his shoulder. He can barely lift his arm passed 70 degrees but he posted. I’m not pointing this out to make anyone feel bad for fartsacking, but…well, I guess if you feel guilty then I guess you do. So that was a warm-up for the main event. We retraced out of the parking lot going north on South St to the intersection with 2nd St. With about 25 minutes of playtime, I announced the next exercise opportunity – 11’s – the whole block between South and Marietta. The whole block you say? Yeah; begin with 10 Hand-release Merkins on South and 1 Mike Tyson at Marietta. Admittedly this was ambitious, but I wanted to offer a chance for the PAX to push, which they did. Again, Round Up was outfront, extracting all that he could from his opportunity. We (or at least I) didn’t make it but a few rounds. In hindsight, doing this routine in the future, I’d start this earlier and go west on 2nd Street, heading up the hill rather than the flat chested [hence the title – couldn’t come up with anything better] segment between South & Marietta. At a few minutes after 6 am, I Omahaed and steered the PAX north on South Street back to base. At 6:09 that was the perfect slot for 6MOM.


  • Flutters IC x 21
  • Dolly IC x 10
  • V-Sit Dolly IC x 10
  • 90 degree crunch IC x 10
  • Table Top crunch IC x 10
  • Mayor, began crying about his obliques needing some work. So I handed the keys to him:
  • Oblique crunch 50 each side…50!!! Ambitious – but he is svelte after all; Purple Haze (I think) Omahaed this to 25 each – TIME.

Announcements: Strides of March – we’re up to 23 – would love a few more. Prayers: Wichita’s friend, Folgers friend, Turtleman – hoping for positive diagnosis, Sister Act 2.0; I took us out.

Following two days of great weather, we had a nice spot this morning. Having 17 others around could have been indicative of a 48 degree clear morning? Good signs for the upcoming months as guys are looking to finish off their work week. I’ve been guilty of missing this opportunity and need to get Downtown more consistently on my schedule. During COVID, I’ve come to appreciate the afternoon workout – to get away from my work at home desk and burn off steam. But, on Friday’s I love having the workout completed early and out of the way. It makes Happy Hour more enjoyable. We had Antonio Marin post with us this morning. He’s 29 years old, graduate of Forestview and has a car repair shop on Franklin Blvd near Tony’s Ice Cream. He carefully avoided the pitfall questions. Tater Hole pushed for El Camino and only Mayor’s suggestion of Spur to compete, the Q went with El Camino – welcome to the brotherhood. Thanks for the opportunity to lead.

25 or 64?

YHC always learns a few valuable things on Thursday mornings at The Goat. This particular day, after a short disclaimer, YHC was excited to share a few gems discovered from the F3 “Exicon.”  Skipped warm-up and got down to business with a mosey across the street to the foot of the bridge for some modified “BLIMP’s.” (The Weinke called for “BLIMPES” but time ran out after the “P’s”.)

YHC made it more interesting than usual with the “BLIMPs” by modifying as follows:

B = 8-count Body Builders for city-side PAX while park-side PAX Bear crawl across bridge, one way only, run a lap around the park and back.  (The bridge-crossing and lap-running took much longer than expected, so all bridge-crossing exercises were cut down to halfway across bridge from here on.  Note to self: It takes longer than you think to run across the bridge and around the path and back at Goat Island Park. )  The train appropriately rolled through at the end of round “B” meriting 5 burpees for all.

L = LBC’s for city-side PAX while park-side PAX Lunge-walk across bridge, one way only, run a lap around the park and back.

I = Indian run around town square for city-side PAX while park-side PAX cross bridge doing Imperial Walkers, one way only, run a lap around the park and back.

M = Mountain Climber Merkins (which PAX chose over Mickey Mouse Merkins) for city-side PAX while park-side PAX run a lap around the park and back.  Weinke called for “Monkey Jumpers” across the bridge, but YHC abandoned that requirement given “Note to self” mentioned above.  Conversation between MCM’s led to realization that the Chicago hit “25 or 6 to 4” is less well known among the PAX than you would think.  Orange Man enlightened us all.  The title was YHC’s impression of the song title before looking up the back story, which is worth a read:

P = Peter Parkers for city-side PAX while park-side PAX cross bridge doing Paula Abduls (look it up), one way only, run a lap around the park and back.

After this, it was back to the flag.  If time had allowed, the Weinke called for E2K’s, El Capitans (pure torture), SSH and Sneaky Gorillas.  YHC will surely take advantage of the next opportunity to introduce Sneaky Gorillas to the PAX.

Announcements:  Strides of March on 6th

Prayers:  PAX on IR, most recently Watts Up; Tesla’s M; Pillager’s M-I-L; Bubba Sparx’s neighbor’s child.

Privileged to lead a fine group of men this morning,


Different Kind of Q

So, today was my Anniversary Q. It’s been a little over 200 Posts, 10 Qs, and 2 years since I joined F3. My first Q was a Saturday Q where only 2 Pax showed at Folsom. My next Q only had 3-4 show. This has mostly been the case until I Q’d Pain Lab and one of my last Qs (where we had roughly 8 or so). Today… there were around 16 Pax. I appreciate you all showing up this morning.

So, it was going to be a different kind of Q because mine always are. I always try to do the same exercises (Stogiefied Gas Pumps, Stogiefied Mike Tysons, and Mountain Man $hitters as part of the warm up (a nod and homage to the Waynesville, NC crew who named me and came up with that exercise)), but I try to do them in different ways – at different times. It’s also different because I leave at 6am and not 6:15.

Sorry, not sorry… but I made a deal with my wife that I would be home by around 6am so that I can help her get the kids ready for school, fix breakfast for them, and run around to ensure  they have all their stuff for the day. I do this so she doesn’t have to worry about them and can take care of herself.

It was also different this morning because I wanted to try a few different things out. They may not have all worked out, but at least I learned a few things.

Tha Thang:



17 Stogie-fied Gas Pumps – in cadence
12 mnt man poopers – in cadence
10 ‘Roccan Nigh Clubs – in cadence

Mosey to Tennis Courts…

Bear Crawl to the middle of court one.

Crawl sideways to face the soccer field and do 5 CDDs.

Side Bear Crawl three times over.

Bear Crawl backwards to the end of that court.

Do 5 more CDDs.

Rinse and Repeat… going in clockwise circles until you get to the end of all the courts.

Sprint back to the other end and plank for the six.


  • 5 Squats
  • 5 Stogi-fied Mike Tysons (horizontal squat – no pushup)
  • 5 Wide Arm Merkins

Rinse Repeat for 3 minutes

Take a Lap…

  • 20 Side Straddle Hops
  • 20 Seal Jacks
  • 20 Plank Jacks

Rinse Repeat for 3 minutes

Take a Lap…

  • 10 Flutters
  • 10 Bobby Hurleys
  • 20 LBCs

Rinse Repeat for 3 minutes

Take a Lap…

Partner up for Tortoise and the Hare:

Pax 1 does 10 burpess/flying squirrels/deconstructed burpees… whatever (as long as it’s burpee-ish and 10 times) while Pax 2 does Lt. Dans (Lunge Walk two steps and then Squat) around the courts. Swap out and continue the exercise until a lap has been completed.

Wichita finished off with Mary or Iron Hulks (at least that’s what I requested when I had to leave just after 6am).


For my first post at Folsom Gold Digger had the Q. I remember seeing Bed Pan as my only familiar face (though, his voice is what gave it away because he was about 60lbs lighter and with a big, burly beard compared to the 10+ years when I knew him way back when). He was the first one to speak to me. The only other thing I remember was a lot of running and almost throwing up. Gold Digger didn’t even write a Back Blast and I didn’t even show up on anyone’s list for posting until the big convergence (about 3 weeks later). Regardless, Gold Digger usually does AMRAP when he Qs Folsom. So, I thought I would try that with something I thought would be more difficult (with all the bear crawling nonsense) and mix it with things that make it one of my Qs.

I learned 3 minutes on and 1 minute off isn’t a great interval for AMRAP (in that 3 minutes feels like 5). I also learned less is more… so, maybe I shouldn’t try things that require a lot of instruction. Whatever… Men were moving (some) this morning. So hopefully it wasn’t a total waste of time and at least was worth getting out of bed for.


Until next time, SYITG…



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