Fitness, Fellowship, Faith

Month: November 2023 (Page 1 of 14)

The Goat 11/30/23

The Goat 11/30/23

Pledge 🇺🇸

Warmup: Side straddle hops, merkins, windmill, gravel pickers, low slow squats 10x each

Mosey around the block to get warm, then:


Exercise at each corner, sprint between

Round 1: 7 burpees

Round 2: 14 4-count flutter kicks

Round 3: 21 Merkins

Round 4: 28 good form squat

Round 5: 21 merkins

Round 6: 14 4-count flutter kicks

Round 7: 7 burpees

Wall Work

10 feet on the wall 4 count shoulder taps IC

1:00 wall sit

5 feet on wall 4 count shoulder taps IC

1:00 wall sit

5 feet on wall 4 count shoulder taps IC

10 burpees for the train

Mosey around the square, sprint the hill then time was up


Mamas Boy

Dr. Seuss

Bubba Sparxx


Eh Y’all





Cherie Berry


What’s up


Tooth Fairy

Hot corner


Trying To Stay Warm



  • SSH- 20
  • Burpee
  • Hillbillies-15
  • Burpee
  • Gravel pickers-10
  • Burpee

Pledge 🇺🇸

Mosey to lower lot, partner up

  • AmRep- while one partner does a rep, other sprints to the top and back to partner. Til each partner had done each exercise 🤙🏻

           • Mike Tyson’s

           • Big Boys

           • Jump Squats


Bearcrawled halfway up the lot, lunge walked other half…

Mosey to the Hill- 11s

  • Burpees – Top
  • Imperial Squats- Bottom
  • Modified for time …

Back to the start to finish out with Iron Hulk💪🏻…


  • Christmas Party
  • Beer Ruck

Prayer Request:



Jackson Hall

Sargent PC- gd has RSV



Mayor prayed us out


Wirenut was indirectly responsible for my Q this am. I sent a message on Slack asking the site Q Maybeline if the Q was open at Labyrinth. Wirenut responded that I should just “go gangsta” and take it so that’s what I told that bitch Maybeline. Labarimf was all mine.

I started 30 seconds early to ‘splain how this Q sichyation came about, but Flintstone was not interested. He sat down on the ground, stretched out like he was about to take a nap or get some sun on the beach, and basically said he was tired of waiting on me. Damn. Game on. We hit the pledge, had a brief disclaimer, then warmup with some SSH, “almost” squats (thanks for the pointers on squats Ballsack), then instructions were given: mosey your stank ass down towards Gastone’s Hill and hit 5 SSH at each light. Strogi tried to scoot around the first light by going thru the parking lot but it was poor planning because he still had to hit the light. We got to the bottom of Gastone’s hill and out came the plan: Suicide run up Gastone’s hill. Go to first mailbox on right, drop and do 10 Merkins, then back to start. Repeat to second mailbox on right, 10 Merkins, back to start, continue all the way up to the top of the cul de sac (total of 17 mailboxes) then we would figure things out depending on the time. Everybody worked their butt off. Ballsack worked especially hard-his back has been an issue when he is running but he can still do a lot of other exercises so he was our marker and slowly made his way up the hill doing a crap-ton of exercises at each mailbox until we all got to the top. We still had some time so we did a short mosey part of the way down to pick up the six, back to the top, then mosey back to the bottom. We had less than 15 minutes at this point so we moseyed back home stopping for more SSH at every other light and pulled in right on time for COT.

Our official mileage from Flintstone was 7.3 miles. He’s the first F Q and what he says is gospel as far as I am concerned. 7.3 miles. Period. End of story.

Strogi called me an asshole twice (that I heard).

JJ was smiling the entire time-dude just clocked a few more miles towards his yearly goal of 1,000,00 miles.

Winehouse, as usual, put in some hard work and had no complaints.

‘dat Bitch Maybeline pushed the rock with Defib and they set the pace for the group.

Ballsack probably did half a million burpees and Merkins.

Hunchback and Clutch grinded it out like pros.

I know this is going to come as a surprise to almost all of you: I have had a bit of sandy V about running. Don’t try to argue with me about this, I know it is true. I would say that is “as of late” but that is also not true. I can’t recall how many times I have said I don’t like running in the last few years. Let’s just say it’s been more than a few. I can remember complaining about running to Monk before he moved to DC (some of you don’t even know Monk he’s been gone so long). The good thing about F3 is you can always start again fresh any time you want. There are guys that like to do just about anything and they are willing to push you and hold you accountable and complain along with you while they push the rock with you. If you are lucky enough to have a good shield lock, this process gets automatic even without trying. When I complain about running, I get “the look” from at least 1 of them and I know I need to HTFU. This running sandy V for me sank in this week after not exercising much for the holiday week so I ran the half pipe with Strogi, JJ, and Roscoe yesterday then did this Labarimf thing today. I knew it was gonna suck balls. I also knew I would be better for it and have some great guys come along and push me, even if it was just to call me an asshole or push me to run a little harder to keep up. On top of all this, I sometimes think about what it would be like to NOT be able to run??? Would I drive across town, at dark-thirty in the morning, so I could walk up a hill busting my butt doing burpees, merkins, mountain climbers, SSH, and a crap-ton of other exercises just to be out there with the guys??? (that is what Mr. Ballsack did this am). How about if I couldn’t do THOSE exercises OR RUN??? Think about that for a few minutes

This reminds me of that saying “It’s not the years in your life that matter, it’s the life in your years.” Make each day count. You’ve got a great opportunity to get up and be “that guy” that you know you should be. Don’t waste it. You can never get the day back.


ps: I’d like to thank that bitch Maybeline for letting me Q this am.

F3 The Ricky Bobby – November 29, 2023

This morning, seven of us gathered at Ricky Bobby. No new faces, so I quickly gave the disclaimer and led us in the Pledge of Allegiance.

We started with some stretches and then did two laps around the elementary school parking lot.

Since it was Cheesesteak’s second time, we went over the five core principles of F3.

Next, we partnered up for doracides: 100 merkins, 200 squats, and 300 mountain climbers.

We mixed things up with lunges, bear crawls, and broad jumps between light poles.

We took a moment to learn how Cheesesteak got his name, thanks to Sargento’s encouragement.

Afterward, we did a Wall Sit with 10 SSH and 10 plank jacks, followed by benches near the baseball field for a lazy dora: 25 derkins and LBCs, then 25 dips and freddy mercuries. Each partner aimed for a total of 50 reps.

Seeing very little time left we headed to COT for a few minutes of MARY.

Convergence is Saturday, December 2 at the Yank.
F3 Christmas Party is Saturday, December 2 at Lewis Farm.
F3 Beer Ruck is Saturday, December 9 in McAdenville at 11:30 a.m.

Keep Jane Fonda in your prayers. He had some extensive damage to his home. We are fortunate to have some awesome brothers who helped out yesterday.
There is a third grade teacher at New Hope Elementary that could  use some prayers.
Tesla’s sister who is in Hospice care.
Lost loved ones during this time of year.


F3 Tequila Sunrise -November 24, 2023

We had six post for a post Thanksgiving Day beatdown. Seeing no FNG’s, I gave a brief disclaimer followed by the Pledge of Allegiance.

We did some stretches, and then took a lap around the track at the elementary school and headed to Four Square Church for beat down.

AMRAP – 8 minutes
5 burpees
10 merkins
15 squats
20 SSH

Next we took a stroll to Davis Park.

Three exercises (Pull Ups, Derkins, and Big Boy Sit Ups), five rounds, and five reps.

Headed to the backside of Ferrell Avenue for four corners.
Four exercises – Five reps.
1. 5 Mike Tyson
2. 5 Alternating Shoulder Taps
3. 5 Carolina Dry Docks
4. 5 Squats

Convergence at the Yank on Saturday, December 2
F3 Christmas Party on Saturday, December 2
F3 Beer Ruck on Saturday, December 9 in McAdenville

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