Fitness, Fellowship, Faith

Day: March 30, 2021


On Sunday mornings at the Coconut Horse, our group has transitioned to study Freed To Lead, the original manual describing all the great things about F3. This week Gastone picked up in Part 3, Chapter 2, Time, Place, and Manner (pg. 72). This section discusses the nature of the workouts – where and when. Like most of F3, there are no rules. See Freight’s leadership of a new Saturday AO in Dallas. See also Midoriyama which is one of the few afternoon workouts and though I don’t have the hard data to factually prove but I’m fairly confident it’s one of the best in the nation. Midoriyama has a steady following that continues to grow. The lubricant that fuels the engine of the workout is the mumble chatter. Any Q must be ready to handle a healthy amount of arrows and shade that come his way. I knew that to be the case, even more so for today’s workout because I planned something different (dare to fail). Page 73 of the FTL manual states: “The Q’s imagination is the sole restriction on the manner in which a Workout is conducted.” Skipping some sentences: “A Q, on the other hand, can do whatever he wants.” Freed To Lead – so with that I had a mission today. Here’s how it went:

Brief disclaimer – choose to follow me if you like but if you do, focus on proper form. Here we go:


Imperial Walkers IC x 15, Moroccan Night Clubs IC x 15, Hillbillies IC x 15, Plank jacks IC x 15, Merkins SC x 15


No mosey necessary – we’re staying in the circle for a while for some core work. Crazy 8’s which is 8 exercises, 8 reps, 8 rounds.

WW I, Heels 2 Heaven, American Hammer, Burps (in/outs), Mtn Climbers, Flutter Kicks, Peter Parker, Leg Raises

This kept guys quiet for a while but then Freight started up that he’d hope to break a sweat. Understood, but sometimes you need a different workout to focus on other areas, so hang tight. It seems poor ole Def Leppard has about 3 different exercises named after him. I’d consider it a sign of respect. One thing we all felt the wrath during this segment was the Quarter Pounder that Blart ate for lunch. With the tall, lanky frame flinging legs out and over, compressing his abdomen began to push out quite a thunderous roar. Most mortal men might expel just a few bursts but Blart kept this routine up almost the entire workout. Slaw recounted a story of his showing up to pick up Blart (and Assssh Pond’s) sister for a date back in the day and Blart was holding court with his friends showing off, using his ass as a flame thrower.

Let’s move to the next portion of fun. Stay in the same spot for cardio abs. Four exercises this time: Merkins, Ski Abs, SSH, and Freddie Mercuries. 30 seconds each with 30 second rest after the set. We did 3 sets. Freight once again calls me out for not leading and not counting. I thought this would be a chance for the MC to crank up again but I can count if needed – so I did the first circuit and then use my Q power to call on various pax to lead the counts the rest of the way.

We’ve about worn out the grass at the meeting spot so let’s migrate to the turd shack where the PAX had the choice of partner work or individual. They wanted help so it was the partner Cora:

  • 100 Parker Peter
  • 200 Hillbillies
  • 300 Flutter Kicks
  • P1 runs the width of the parking lot and back; P2 does exercises and counts any leg movement

We finished with 5 minutes left so the PAX would get the individual Cora after all.

  • Australian Peter Parker (use the turd shack wall) x 10 (count each leg)
  • Dirty Hook-ups (count each hand touch on the wall) x 20
  • Donkey Kicks x 30
  • After each set run the width of the parking lot

Time was called after a few rounds.

Announcements: 4/17 Convergence at Bulldog 0700; 4/24 PT Test at GasHouse; Beginning 4/2 is the Name and Claim it EC Challenge (pre-blast comes out tomorrow) Prayers: Big Pappy and Family, Gumby and his mom. YHC took us out.

Moleskin – Good chatter today among the PAX which was a healthy 16. This idea brewed quickly in the aforementioned Q-Source when a few guys mentioned many bootcamps don’t get to the traditional 6 minutes of Mary at the end. That may be true, but also true is the quote in the beginning which is the Q can do what they want. So lets just make today’s workout 45 minutes of Mary to be sure we give that gal some love. From my study of articles and blogs about fitness, having core strength is key to overall health and maintaining physical well being. Whether you save Mary to the end, move it to the beginning, or sprinkle some throughout your Weinke, don’t forget too often. The PAX don’t really like it too much so it’s a quick way to get them quiet, unless Blart has a Quarter Pounder before the workout.

To Stretch or Not to Stretch

Great morning for a workout as 15 HIMS pushed themselves at the Storm!

Dirt always says YHC brings something new; I actually did have something new to interject into the warm-up. One of my goals is to remember to stretch before and after a run, so  I thought I would introduce one new stretch, the Gorilla Stretch. Get in gorilla position and slowly stretch up. Well, there seemed to be two camps of thought about this.



SSH, Gorilla Stretch, Don Q’s

1st & 10

Perform 10 Merkins, 1 Burpee (11’s) at the 10, sprint the very end. Recover jog back to the 20. Perform 9 Merkins, 2 Burpees, sprint to the very end, recover jog to the 30. Repeat until all 100 yards and 11’s have been completed.

Oblivious and Clampett are fast; SA is a beast; every pax pushed themselves! Buckeye loves to stretch and makes that known; SA doesn’t and makes that known..telling me to pay Buckeye no mind.

7 of Diamonds

At each of 4 corners:

Round 1– 7 4-count CDDs

Round 2-14 Big Boys

Round 3- 21 American Hammers

Round 4- 28 Plank Jacks

So, I caught flack for stopping at what are technically not “corners,” so I extended the actual routine. Watts Up tried to get technical with me about something that went right over my head. Buckeye wanted to talk stretch, SA doesn’t want to hear it.

Quarter Pounder

Sprint 25 yards-25 High Knees-NUR back to beginning

Sprint 50 yards-50 squats-NUR back

Sprint 75 yards–75 LBC NUR back

Sprint 100 yards-Flutters-NUR back

Lindsay’s- 30 DIPS/10 Step-Ups, 25/15, 20/20, 15/25

Buckeye was given the opportunity to lead a stretch but declined.


Jesus said to him, “I am the way, and the truth, and the life. No one comes to the Father except through me.

John 14:6 ESV

Salvation comes by faith alone, by grace alone, through Christ alone. It is a gift we don’t have to work for it.

“We can stand safely, securely, and confidently before God because of the work of another, namely Christ. ” Exalting Jesus in Philippians


Convergence-4/17 Bulldog (All other AO’s closed)

Freight collecting supplies

PT Test 4/24 Gashouse (All other AO’s open)

Prayer Requests:

Job situations

YHC took us out.

Name-o-rama (Buckeye wanted to change his what, just give it a guess).

Thankful for you guys..good times!!


Who Has the Q?

YHC has never posted at The Bulldog since it first started a couple of years ago and one of the goals is this year is to get out to other AOs and actually Q at those AO’s. So, earlier this month, YHC looked for available Q spots at the Bulldog and found March 30th was open and was good timing as Mortimer 100 training was over.  Monday evening started developing the Wienke, laid out workout clothes, shoes, and kettlebell. Tuesday morning,  alarm goes off,  out of bed, change clothes, brush teeth, and out the door I go.

Pulled into parking and was the first person there at 5:22am. I am at the right location, Robinson Elementary, I, mean Bess  Elementary! About a minute later a couple cars started pulling in. A truck backs up to the benches, didn’t think nothing about it until YHC gets out of car and Les Nessman is putting his coupon back in his car, saying no need for coupons, Hermie has the coupons for the day. About that time, Timeframe walks up and YHC asked why no coupons, I brought mine and the weinke has us doing kettlebell work.  Well  as it turns out, Hermie actually has Q next week and was so excited about his Q, he was ready to go for it today. That is PREPAREDNESS!

Now that we figured out who the Q is going to be, let’s get to work!



  • Don Qs
  • Imperial Walkers
  • Grass Pickers
  • Moroccan Knightclubs
  • Stretches
  • 10 burpees oyo

The Thang:

  • 50 SSH I/c
  • 40 Squats
  • 30 walking lunches
  • 20 Flutter Kicks
  • 10 merkins

Rinse and repeat 2x

Kettlebell Work

  • 20 kB swings
  • 12 kB o/h presses
  • 15 high pulls
  • kB curls, 21
  • 10 kB upright rows, ea arm
  • 15 mountain climbers
  • 20 squats
  • 10 jump squats

Rinse and repeat x 3

KB pulls l/r side x 10ea

5 Burpees

The Pledge:


Announcements – Convergence 4/17 @ Bulldog;  4/24 PT @ Gashouse; Hermie has Q next week

Prayer Request – Timeframe’s son, PAX looking for jobs

Word of the Day – “God works in different ways, but it is the same God who does the work in all of us.” 1 Corinthians 12:6

Great work men, thanks for allow me to lead you this morning!

Breaker Breaker


Double Down Thursday, The Deuce

It was YHCs second Q of the day, but first Q at Midoriyama. After the pledge and a short w/u, it was time to do some work with a mosey to  the fields. At each light pole on the right, Pax did a merkin and squat, adding one rep at each stop. Moseyed the long way round to the dog poop hill for a triple nickel, big boys at the bottom (feet pointing uphill), bear crawl to the top, heels to heaven at the top (feet pointing downhill), crab walk to the bottom, rinse and repeat 5 times.

Plenty of time remaining, so a 4 corner escalator was in store. 5 burpees at corner 1, mosey to corner 2 for 5 burpees and 10 diamond merkins, corner 3 added 20 squats, and corner 4 added 40 lbcs. Return the other way, back down the escalator.

Mosey back to the flag, with merkins/squats at the light poles.

COT, shout out to Dirt for joining YHC in the double down, YHC took us out.

It was an honor to lead, Orangeman

Double Down Thursday

After posting for Dirt’s first Q at Midoriyama, YHC was called out to make his debut at the mountain. Obliging the Site Q, a date was set, 3/11, setting up a double down Q since YHC had secured The Goat for the same day back in February. Both were HCs, so nothing else to do but show up and do it.

First the Goat… after the pledge and a short w/u, and a short mosey behind the buildings, time for a little tour de Cramerton. Divided the pax into to two groups. Group A would perform a series of exercises, 10 reps each, while Group B would take a mosey and perform a different set of exercises, 5 reps each. The groups switched when Group B returned. Rinse and repeat 2 more times, each mosey longer than the previous.

With time remaining, mosey to the grassy hill for some 11s. YHC called time and headed back to the flag.

COT, Nutria took us out.

It was an honor to lead, Orangeman

Folsom 3/30 “Blown Fuse”

It was a cool morning at Folsom with 13 PAX ready to get after it.

Warm up:

10 gravel pickers IC

that’s it

The Thang: 

-Mosey to amphitheater 11s

1 burpee

bear crawl to the top

10 hand release merkins

run back to the bottom

-run to the big parking lot

triple nickel

5  mike Tyson’s

10 little Gumby in the woods

15 big boys

for 5 rounds

use the three poles

-partner work

100 lbc

200 big boys

300 overhead presses

to the second light pole and back each time

-mosey to the parking lot

shared some scripture Romans:5 1-5



LMS 5k April

Convergence at Bulldog April 17th

mens retreat snowbird September 24th-27th


Prayer Request

reunite family with church and God

Ballard family

Open heart surgery Beetle Bailey’s dad

Stogie’s dad

SA’s family

Big Pappy

Westside’s family

Family struggling with addiction Hacksaw has talked to


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