Fitness, Fellowship, Faith

Day: October 1, 2022

The Hurricane’s A Comin

Nine HIM (and 1 small sized version) gathered for a windy workout at the PREMIER afternoon AO.  Hurricane Ian was churning its way through Florida with a supposed bead on the Carolinas.  Here’s what went down:


  • SSH x 20 IC
  • Moroccan Night Clubs x 20 IC
  • Grass Pickers x 15 IC
  • Leg Swings (10 each cross & straight w/ both legs)

The Thang:

  • Little Hill – Triple Nickel (5 HR Merkins – Run up – 5 HR Burpees)
  • Powerline trail around dog park back to big soccer field
  • Hurricane Hoedown
    1. 7 IC Seated Flutter (hands raised)
    2. 7 IC Reclined Flutters
    3. 7 IC LBC Flutters
    4. Deescalate 6, 5, 4, 3, 2, 1
  • Soccer field perform called exercise at each corner STACK (30/OYO/Each Side)
    1. Mountain Climbers
    2. Jump Squats
    3. Toy Soldiers
    4. 1 minute plank (High or Low)
  • Mosey back to bleachers for a quick round of dips and step ups – Time

Announcements / COT:  No roadside clean-up / Amoeba Ruck 10-8 @ 1st ARP / Convergence 10-15 @ Bulldog /

Prayers:  Those affected by Hurricane Ian / PH’s Mom & Dad / GD’s grandmother / GD’s neighbor – house burned down / Hartsell family


We had a full house and the gloom was right! Brave souls showed up for week 3 of the IPC and as always it was a beatdown! All Pax got some and some Pax left some but hey that’s the way it goes!

I apologize but I don’t remember the prayer request or announcements.🤦🏼‍♂️

Thanks men for letting me lead!

Wichita out and on to the next one!

Play Like a Champion Today!

For some reason, nobody wanted to Q this Saturday. On of the responsibility’s of a site Q is to Be There and lead the workout if you dont have a Q. So cool, lets have a little pre JJ5K beat down.

Warmup: SSH, DonQs, Gravel Pickers, left over right stretchy things(the unpatented version)

Thang: From the very bottom of the lower parking 3 burpees, 20 mountain climbers, 20 American hammers at every light pole till you get to the flags at the main entrance. Hacksaw killed this…he was pumped up son! once at the top we said the pledge, and I let Sarlacc pick cherries for a minute. That was dumb..lets move on. down to the concrete bleacher at eh horse ring. Lindsay Derkins, and Dips…between each round box jump to the top of the bleachers. 10-30, 15-25, 20-20, etc… After that we got a 10 count, then mosey around to the other side of the horse ring for 11s. Pullups on the Fence rail and big boy sit ups on the road. Good Work by Chubbs and Higgins pushing it out and finishing strong on these! we would have been done alot sooner but Doodles was talking alot– trying to EH Handcuff into church on Sunday! After this another 10 count then a mosey back down the hill. was gonna stop and the block pile and do a couple rounds but there was a huge tractor trailer in the way. so we omahaed onto the tennis courts. I had some stuff set up there to finish us out. Mary and Carry! i have 2 5 gallon pails of c23, and a cinder block. starting with the most Respect Pax, that man calls a exercise and we all do it while he sprints to the fuel cans, farmer carries them 3 courts, then pick up the the block and rifle carries it to the end and sprints back. everyone got a turn. with a few minutes to spare we carried the blocks and fuel jugs to the road left them there for me to get on my way out. there were 3 or 4 light poles down to the shovel flag so we went down the same way we came up 3 burpees, 20 mountain climbers, 20 American hammers. everyone pushed hard this last little bit and made it back to the flag just in time! Good work men!

convergence on October 15th
ruck on the 8th from downtown
other stuff that has already happened

Sarlacc’s Daughter
Turtle Man
Doodles Friend Andy
Stripers Brother
Chubbs Friend
Everyone effected by the Hurricane
the Hartzell Family

I kinda just winged it this morning no fancy stuff just basic F3 exercises . I was trying to go easy on the the legs even though we still got almost 2.5 miles in. I went and ran the JJ5k after this and got 1st looser in my age group behind SA, I could have beat him if i would have been fresh! LOL After the 5k i took my oldest 2.0 to Chapell Hill to watch Norte Dame kick the crap outta the Tarheels! Lets Go Irish!! Point is I had alot going on today and i still posted with my brothers in the gloom and ran the JJ. you have time to do the things you want to do. Make F3 a priority in your life it will change you for the better I guarantee it!



I’m calling it. NC State will defeat Clemson today

This is football weather and a great morning to get some work in before you vegetate in front of the tv and watch your favorite college football. But as we know, you have to earn that right, so lets get in in. We split form the Gashouse clan and get started.

Legs: 50/10 sec.

High knees, butt kicks, squat w/kettle, bear crawl, reverse lung w/kettle, Tie Fighter, Romanian dead lift. Mosey around the lot R&R

Abs: 50/10 sec.

Baby makers, LBC’s, reverse LBC’s, boat hold, star crunches, flutter kicks, V-ups. Mosey around the lot, R&R

Combos: 50/10 sec.

Squat shadow boxing, upper cuts, over head punches, overhead press w/kettle, Superman pushups, mountain climbers, merkins R&R

Good work men! Now lets get ready for some football.



Old School 01-Oct-22

Disclaimer.  Only half heard it as they were still waiting around their cars.  Skipped the warmup and just started moving.
Mosey to the flagpole for Pledge at FD

Principles of F3:

  1. Free of charge (zero cost, never charge for a workout)
  2. Open to all men (no matter the man, you are welcome)
  3. Held outdoors (rain or shine, heat or cold we are out there)
  4. Peer led (led in a rotating fashion by the men who attend)
  5. End with a Circle of Trust (always ends with a COT)

Mission of F3:  Plant, Grow and Serve small workout groups for men for the invigoration of male community leadership.

Motto:  We welcome men of all fitness levels and all physical abilities to our workouts. We have no requirement for membership other than you show up on time to the location and follow what the workout leader has planned. We will not leave any man behind!


Mosey to fire department ask principles of F3 in the correct order. 5 Burpees if wrong.   Broke got it right, but Gumby got it wrong.  5 Burpees.

Mosey to square and ask again. Repeat.  SA intentionally dive bombed the answer for burpees.  Blart came in late so we grabbed some more.

Relay: everyone LBC’s while one bear crawls to sidewalk and back. Winning team has to carry losing team to the clock and losing team wheelbarrows from clock to stairs midway.  Lots of sandy V here, mumble chatter and hating on the Q.  Good!

Mosey to church for some wall work.  Call on roundup for the mission.  Wrong, 10 burpees

Mosey back to the start. 10 Exercises at 10 Reps and then Run a lap.  Then 9 reps per exercise, lap, repeat dropping a rep each time.  A few folks finished and when I called it a little early, sandy V came out and said no, I am running a lap.  Again, more hate on the Q and someone said what happened to leave no man behind.  I never said the motto during the workout (although it is typed here).  All hate was requested as it doesn’t affect me, but I did say I would mention it in the backblast.

Leg Lifts
Shoulder Taps
Calf Raises

Announcements: Amoeba Ruck 10/8 starts at 9 at First ARP and bring your own team, Convergence 10/15 at Bulldog (WA Bess), Track commanders for Christmastown 5K reach out to Broke, Stanley Creek Massacre 10/29, Clown car on 11/12 in Columbia with Waxhaw and Greenwood starts at 10 and will be all three Fs.

Prayers/Praise: Purple Haze& Mom, Gumby and Mom, Hurricane victims and workers, Mayor, Huckleberry, Turtleman


COT: This is the hypocrisy part.  I did the COT as I needed it and had to fall back and get the names so I just said the workout was completed.

Flying by the seat of my pants

Watching the weather all week I had a few ideas in my heads, but nothing on paper. Rain was gone by morning but we still had a light crowd. I decided to borrow a portion of a Def Leopard Q from Midoriyama, here’s how it went.

Warmup – SSH, Don Q’s, Imperial Walkers, and squats.

Mosey to shelter in the park for a round of ab werk.

Mosey to church parking lot for four corner escalators.
Corner 1 – 10 perfect form (PF) merkins, (hand release w/shoulder taps at top)
Corner 2 – 20 American Hammers (count right side as one), repeat 10 PF merkins
Corner 3 – 30 Imperial Walkers (count ride side as one), 20 hammers, 10 PF Merkins
Corner 4 – 40 Flutter Kicks (count right side as one), 30 Imperial Walkers, 20 hammers, 10 PF Merkins
Corner 3 – 30 Imperial Walkers (count ride side as one), 20 hammers, 10 PF Merkins
Corner 2 – 20 American Hammers (count right side as one), repeat 10 PF merkins
Corner 1 – 10 PF Merkins.

Mosey across the street to old middle school for a triple nickel. Squats on one end and calf raises on the other.

Mosey back to shelter for another round of ab werk.

Mosey to track for another triple nickel as time was running low. 5 CDD’s on one end then run half way around track then do 5 jump squats, called by Norwood finish the lap and go again. We got in 4 before headed to the flag.

Time! Great work and fellowship by all.

Pledge of Allegiance.

10-8 Amoeba ruck, see BOS or slack
10-15 co-convergence at Bulldog, WA Bess elementary. All Saturday AOs closed
12-3 Christmas party

Prayer requests:
Victims of hurricane Ian
New babies and families in our region

I prayed us out.

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