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HELP!  The COVID-19 pandemic has severely diminished the Red Cross’s blood supply and they have called upon the men of F3 Nation to step up like we always do.  Regions throughout the country are hosting blood drives including ones close to us like F3 Metro and F3 Waxhaw(who is going to be done with 2 before we get done with our first).  I’d say it’s our turn.

Our friends at the Brace Family YMCA(3127 Weddington Road Matthews NC) have offered to host the Red Cross and our pax for a donation day from 10AM to 2PM on Friday October 23rd.  I know it’s not the cool thing to HC to things several weeks in advance but make an exception this time, block off your calendar around lunch time on 10/23 and SIGN UP NOW!

Q and A

Q: How do I sign up?

A: Go to redcrossblood.org

Next enter the code F3 in the Find Blood Drive Search

From there you will be shown a list of ALL F3 blood drives that are currently scheduled.  You will choose the Brace Family YMCA on October 23 option.  Then you will see all of the remaining appointment options from 10 AM to 2:30PM.

Q:  My wife/brother/son/neighbor/coworker is interested in donating at this drive.  Are they welcome to join?

A:  Absolutely.  The more the merrier.  Provide them the same signup information I provided above and have them sign up the same way.

Q:  I’ve been on some weird vacations recently.  Will that prevent my eligibility to donate?

A:  Maybe.  But read the eligibility requirements www.redcrossblood.org/donate-blood/how-to-donate/eligibility-requirements.html

and see if you are still a candidate for donation.  If you read through the eligibility requirements and determine you will NOT be able to donate, please refrain from signing up because you might be taking a spot away from another donor.

Q:  I am not able to donate but I still want to help.  How can I?

A:  Mighty Mite has already wrangled Tuck and War Eagle to help out but we can always use more volunteers to assist in registration, logistics, setup, cleanup, and running the canteen.  If you would like to assist on the day of the drive, please reach out to Mighty Mite.

Q:  F3 has a lot of blood to donate in order to reach their lofty goals.  Is this one blood drive going to be enough?

A:  No.  All regions participating in this effort are expected to host 4-5 blood drives between now and the end of 2021.  Plan on donating and helping out at the next one!

Q:  I am confused about _______

A: Reach out to Mighty Mite



A Backblast For A Blood Drive??! YUP!!!

A huge thank you to everyone that came out today yesterday to give blood.  Another thank you to those that brought kid friendly food items for Ackbar’s church.  An even bigger thank you to those that donated your time as well today.  What a full day of Third F, but also quite a lot of Second F.  76 donors showed up with a final unofficial total of 72 pints of blood.  I say unofficial because those that gave Power Red actually gave more than a pint so the totals will be calculated later today.  Lets guesstimate an even 80 pints.



So about 4 weeks ago, I saw something on Slack in passing about F3 wanting to donate 10,000 pints of blood by their 10 year anniversary.   Again, it was in passing and didn’t really stick to me.  Then while driving to one of the few customer call’s I’ve had since COVID, there was an ad on the radio that the Red Cross was desperate for blood during these pandemic times.  Normally I would have said “Somebody needs to do something”.  But thanks to Q Source (and F3) I’ve mentally turned that corner that “No, I need to do something”.  The wheels started spinning.  I reached out to the Red Cross through their general website (the special link and contacts for F3 had not been developed yet).  I received a call from a Red Cross rep with the minimum qualifications:

  • Must be at least 20 people
  • They require 1000 sq ft of air conditioned space with access to bathrooms (due to Covid, buses are discouraged)
  • A couple tables and chairs are needed for registration, canteen, and waiting areas.


Sounds easy enough.  So off I went.  I had decided that I wanted to find a location first, then I would lock down a date.   After a few swings and misses I contacted my church, Weddington UMC, who graciously let us use their facility.

Lets lock down a date.  I would need time to recruit folks to donate….but how long would I need.  (Licks finger, holds it in the air to test the wind.  Grabs some dirt and sifts it through fingers).  How about 3 weeks.  After conferring with both the Church and Red Cross, it was settled….July 23rd.  I received a link to a donor page that afternoon and we were off and running trying to recruit donors.

Recruiting was by and far the hardest part of this.  Early on I had a lofty goal of 100 pints that had to be tamped down by the Red Cross.  They didn’t have the staff to support 100 pints (and apologies to those that donated towards the end today, it showed as we were running behind – It also didn’t help that I almost passed out and took up a table for 20 minutes recovering).  Three days into recruiting and I didn’t have the 20 pax needed to even make this happen.  I quickly went from asking to begging (and it worked!).  So now that we have enough to have it, how do I get to 100 (I wasn’t told I was going to be capped at 75 until the end).  I reached out to Posse for ideas.  He suggested traveling to other regions to spread the word and fold them in to our drive.  So I did.  Off to Hawks Nest in Area 51 and Rebel Yell in SOB (Both had 5:30 start times – which really sucks when your use to 6:00 and you’re a 25 min drive from both sites).  The pax were really welcoming and several were willing to step up.   Awesome.  Before I knew it, 23 grew to 37, and then 45.  But then I hit a road block.  Donors quit signing up.  The repeated announcements after workouts were starting to sound like Bone Frog.  Back to Posse for Possevice (new lexicon?).  Posse “You need a co site Q for this, and its not me”.  So out went the call (threat) asking for a co site Q for the blood drive.   The original call for help got me some volunteers, but not a Co Site Q.  Then Chastain reached out “Still needs some help?”.   “Yes I do; Congratulations you are now Co Site Q”.  I told Chastain in our opening discussion “I’m stuck at 45.  I don’t see a path to 100”.  We developed a plan to broaden our reach into the neighborhoods of Waxhaw through Neighborhood Facebook posts and the next door app.  Donors started pouring in again.  52, 67, 72.  We would market late afternoon/evening and I’d check our portal the next morning to find we were full.  We were constantly requesting more donor slots from the Red Cross (adding slots means adding staff so they had to get that approved/scheduled which took time.  It wasn’t an automatic add).  We made a final push inside F3 for pax to individually reach out (not mass market) to draw in our final numbers.  Then word came back from the Red Cross….”I think we are close to being full.  I will see if I can get you one final group of slots, but we need to cap you at 79”.  And there it was, the first time I realized I wasn’t going to get a chance to hit my original goal.  I was bummed, but I was quickly reminded by Chastain what an accomplishment 79 was.  I then received an email from some higher up red cross folks as well as F3 Metro guys stating how excited they were with our drive and how much of a big deal that large of a drive is.  Ok, got my head back right.  Lets do this thing thang.



The thing thang about F3, is that when a brother asks for help, people show up.  Hard commits.  People you can count on.  I was amazed at how many people arrived early to help,  asked me what they could do, brought tons of food for donations, or just showed up to give blood.

I won’t bore you with the details, but about an hour before the first donation slot, 4-5 guys where there helping to move tables, redirect traffic to the right door, learning the scan in system, and helping the Red Cross unload (when they would let us).

About an hour in, a higher up Red Cross person arrives and starts telling us that F3 Metro made it a competition at their drive and kept track of how long it took to fill the pint bag.  Before she could finish, Chastain had a marker in his hand going around collecting times and keeping track on the white board.  Loafer with an early 3:27 jumped out to the lead and tamped Bottle Cap’s bragging down quickly.  Deadwood arrived and heard competition only to light up with joy.  (I swear you could set up a dog turd eating contest and he would try and win it.  The guy thrives on competition).  In the end, no one could catch Loafer.  Congrats on being the one that would bleed out the fastest if you were ever stabbed.

The guys just kept pouring in.  Tons of Waxhaw guys, but I was surprised how many Area 51 and SOB guys came too (when hospital names are used to register, its hard to know if they are F3 until day of).  We also used this as an opportunity to EH some new folks.  20 pamphlets were printed telling people about F3 (all three F’s) as well as a schedule of all three F’s.  I thought I would be taking extra pamphlets home…nope.  We ran out with over an hour left in donations.

Final tally was 76 donors showed up.  Four were deferred (meaning they wouldn’t take their blood that day for various reasons) for a total of 72 pints (Wow).  The final tally will happen in a few days and will only grow as the Power Red that was donated by some actually counts more than a pint.  We are likely close to 80 pints.



There is a lot to say here, and I will attempt to keep the back patting and soap boxing to a minimum.

  • Thank you so much to the guys that came out. 72 pints will save approximately 216 lives in our community. It also means that Van Winkle and Doe Re Me out of F3 Metro are doing 72 Burpees, Squats, and Merkins today.
  • A special thanks to three people who came and stayed all day helping out. Chastain, Mayhem and Posse.
    • Early on Posse was my sounding board for lack of registering frustrations. He is wise beyond his years (which is saying something because he’s old as dirt).  He really helped me to get outside of the Waxhaw bubble and draw more folks in.
    • Chastain jumped on board about halfway through recruiting, but was a big help in pushing us over the finish line.  He was also a huge help for helping things logistically the day of.  Apparently he is a great baby sitter as well (he watched Ice 9’s daughter while he gave blood).
    • Mayhem, despite being a Tar Hell, is a high impact man. He jumped in the day off and started helping right away.  Within two minutes he had built rapport with the Red Cross staff (and even secured a lunch date).  All day he was moving from table to table checking on donors and staff, bringing juice boxes, and keeping spirits up.  Thanks for your help today.  I wish I had the ability to build report that fast with people.
  • Thanks also goes out to our other volunteers. Surge, Das Boot, and Chainsaw all stepped up to volunteer some extra time today.  Thank you!
  • Late in the planning of this thing I thought “There is a lot of people that will be coming to this one location. It would be great to collect things as well while we are gathered.  My first thought was to reach out to Ackbar for his Churches food pantry.  “What do yall need”.  The call comes back that kid friendly food is always in short supply; so the call went out…bring donations when you come to donate blood.  I was worried at first that I was asking too much of the pax all in the same day.  Those fears were quickly calmed thanks to Posse who said we were doing six F (two 3 F’s?).  Thanks to everyone that donated food.  I hesitate to call anyone in particular out here, but two guys brought so much food that I think they need to be recognized.  Rudy brought in what felt like 20 lbs of bags.  And Brutus had so much food in his car that I send him directly to the church to unload.  Huge thank you guys and to everyone that donated food today.
  • Speaking of Ice 9 (from Chastain’s kid sitting story); My mother-in-law (who’s a Nurse Practitioner) warned me that red heads have a higher probability of passing out when giving blood so I needed to eat a big breakfast.  With that in the back of my mind I closely watched Ice 9 this morning to see how it affected him.  Would he pass out?  Would he need help?  Would he let out a weird grunt like when he works out?  The answer is no to all three (disappointingly on the bear grunt).  I’ve decided that perhaps Ice 9 may not be a true red head.  We may need to check with his M to make sure the carpet matches the curtains.  Who dye’s their hair red?
  • Well its my turn to give. Still nervous with what the Mother-in-law has planted in my head.  I finish up (not bad) and go have a seat at the canteen with a juice box and nutter butter and some second F with a few guys that had donated as well (Prohibition and Wolverine).  Finish both snacks and realize in sweating.  Things are getting foggy.  Finch comes over to say hi and I’m trying to keep it together as best I can.  Apparently I’m fooling nobody.  Prohibition asked if I’m ok.  “Yeah I’m good”.  Wolverine quickly answers “No your not”.  My head feels like its 50 pounds and things are getting darker.  I go to lay my head down just for a second then try and lift it and a feeling of “don’t give a $h!ts” hits me.  I could hear people asking me questions and talking, but I didn’t want to answer them – which is really weird.  About that time Ice hits my neck and chest and I can feel a fan on me.    Don’t give $h!ts goes away and I’m back.  Juice box makes me feel a little better.  They finally get me to a bed to lay down and recover some more.  So why am I telling this long story about me (almost) passing out?  Not to scare you from giving blood.  And certainly not to make me look like a weak pansy.  Men are weird.  We fight help with tooth and nail, even when we know we need it.  I knew something was wrong.  Wolverine and Prohibition knew something was wrong.  Yet I kept saying I was ok.  Why?  Why can’t we accept help?  Take this as a lesson.  If your gut tells you to ask and they tell you they are fine….stay with them.  They likely need help and they are pushing it away.  Thanks Prohibition and Wolverine for sticking with me even though I said I was fine.
  • So whats next? Well if you do the math, 72 pints is a long way away from 10,000.  I’m not sure how many F3 Regions there are, but I’m going to guess its somewhere in the neighborhood of 100-150.  So lets assume its 100 for a good round number.  Each region would need to get 100 pints donated for Freed To Bleed to hit their goal.  So that spurs two questions for me:
    • 1) Who from SOB, Area51, and Union County will pick up the torch and run with it for your region? I’ve got the blue print for you to use.  And I made plenty of mistakes and can show you how to avoid them or improve upon them.  If you want to take the next step; If your tired of saying “Someone should do something”; If you have realized that F3 is about developing community leaders and you are ready to step up and do something….Contact me at jjpartin@gmail.com or contact Ashley at  ashley.collier@redcross.org.  (Please don’t sign my email address up for weird fetish mailings).
    • 2) We need another blood drive here in Waxhaw. 72 pints isn’t enough.  We can all give blood again in 57 days.  Who can I pass this torch to here in Waxhaw?  Who wants to step up for round 2.  I can be your Co Site Q or I can help in the background.  But I’d love for someone to step up and run with this thing.  Make it bigger and better than I did.  Connect with me and lets start working on this thing….like today – right now.



  • Get off your ass and make a difference.  Area51, SOB, Union County….get to work on your first blood drives.  Waxhaw – lets get to work on our second.  Lets go be High Impact Men that fulfills F3’s purpose – to invigorate and develop male community leaders.

Bloody Snooze Alarm….

And for my 47th Q I’ve got some new tricks/ideas up my sleeve. Hooch did his infamous marketing but won’t show up to the workout routine. I ate a huge meal based on nurses suggestion at the blood drive and was amped.

Little late night curveball, our daughter has an ear infection and she woke up crying. I was up with her from like 2-3am, no big deal. Wife came into sleep with her so I could rest before my Q. Back to bed.

Sadly the trick I didn’t realize was on me and that one last hit of the snooze button would seal my fate. Just needed 10 more minutes which apparently turned into 30+ because I woke up at 644am.

Spring out of bed. Grab cloths. Sprint to Jeep. Drive 70+ MPH and I arrive on Cuthbertson campus with the high beams on. Where are they? Hopefully they didn’t go Lawson. No one in parking lot. Drive on sidewalk near the tennis courts and BAM! I’ve located them. Park and jump into the Dasher led exercise…

Was DiCCS given? I’ve got no idea.


I start the workout the way I always do, apologizing. The pax are basically silent minus the grunts from the 20 x pushups they were knocking out. Run up the stairs, complete 10 x MTs and run back down. I mention to Dasher I’m happy to jump back on this thing I screwed up and he says ok.

Mosey to wooden benches, still damn quiet. Are they mad or mostly just running a pint low on blood? Mosey to the massive lot closest to the football field. I had intended to take it to Champion Forest but no dice.

Partner up with someone you have never partnered with. Run opposite ways around the entire parking lot up by the main road. When you meet your partner each knock out 5 x hurpees aka hand release burpees. Complete 3 times. It’s by this point I realize they are all physically drained because of blood loss.

Ab webb time. 1xBB, 4xLBCs and 2xmerkins. Everyone was gassed but then wanted it to be over because of Ice 9s dry heaving.

Mosey towards Rudy’s shed. Bear crawl 40yards between lights. Wall sits with my always favorite toe/heel movements with the alternating air press/shadow box. Mosey again. 30yd bear crawl but with my groaning from the pax. Mosey to front of school. Then 20 x dips with a half lap. Then 10 x derkins with another 1/2 lap. Repeat 3 times.

Roundabout way to mosey back to school. Return to COT. And that’s time.


Only lesson learned was don’t trust a snooze button. Thanks Dasher for taking the lead when I blew it and for letting me jump back on it.

Great week boys. A lot to celebrate. Go hug your kids. Build a fort and do a sleepover. Everyone is feeling stress and everyone needs some additional attention. Then pour your wife a glass of wine and tell her she has the night off.


Site Q school tomorrow!

Workout hours going back to usual on August 3rd!

Got a passion for something and need help, tell your bro’s. We got you!

I’ll have a Bloody Mary and a steak sandwich and… a steak sandwich, please.

13 men gathered in a soggy parking lot for the weekly assault on the urban oasis that is Waverly. Pro tip: don’t try to scout this AO during the dinner rush – lots of people driving their giant SUVs to the latest trendy fast casual restaurants. McGee says the happy hour at Ted’s Montana Grill is a good deal, but apparently because the food is bad. I hear that Alf hangs out at the Carolina Ale House. Anyway, FNG in attendance, so the disclaimer was really good. The FNG (Kozar) said he posted a few years ago and even went to a movie with F3 guys, but doesn’t remember his name (sure). Onward…

Mosey over to a parking lot towards the front for a cursory warmup. It was hard to hear the counting over Busch’s chatter – he has a lot of stuff to talk about at 5:30. Over to the parking deck for the first real action. Partner up – one partner up that staircase, the other partner up the other staircase. Meet at the top for 10 hand slap merkins. Back down the stairs, 10 more merkins. We did that three times.

Over to the fancy park area with some very nice fake grass that is either for the kids to play on or for dogs to pee on. Partner 1 does derkins and dips while partner 2 does the stairs again. Flapjack and repeat with incline merkins and jump ups. Some Mary to recover a bit. Then yog out of the shopping area, past the Mattress Firm (empty at 6:00 am like it is at 6:00 pm), then gather at the top of the best hill we could find.

Suicides on that hill with jump squats at each driveway. Over to a nearby wall for jump ups and merkins, then another set of suicides. Run back over the launch for a little Mary to wrap things up.

Good work by the PAX this morning. The rain mostly held off until the end. I appreciate the feedback I received from Alf, McGee and others during the workout. Iron sharpens iron.

Overdrive and the deck of dread.

Everybody has had a rough start to a day at some point. I had one last night. I woke up at 0145 but in my not quite conscious state panicked and I thought it was 0745 and I was going to be late for work and had slept through my Q. There have been a couple of instances of this happening and I certainly didn’t want to be that statistic. It really got the blood flowing.

Nobody reading this cares about sleep patterns (or lack there of). If you’re reading this you want to know what happened at Overdrive this morning. Well if you were there, you wouldn’t have to read this because you would already know. Shame on you for missing a great beat down this morning.

Yesterday afternoon, there was an urgent request for somebody to Q today. I had an idea of a workout that sounded like a good one so YHC volunteered to Q.

With the temperature in the 60’s, YHC thought more PAX would show up. A surprisingly small crowd of 7 fought the fartsack, humidity, and the deck of dread to become better men by the end of it.


  • Mosey around the parking lot
  • SSH x20 IC
  • IW x20 IC
  • Arm circles x10 both directions OYO

The Thang

This was a deck of cards work out. Most people have done one where the number tells you how many reps and the suit tells you the exercise. I switched it up. The number tells you the exercise and the suit tells you how many reps to do of the exercise. Below is a copy of what I had laid out. In the last minute rush to come up with a workout, I forgot the #10. Whoops. Two 10s actually came up. We did curls. If more came up it was going to be tricep extensions. The jokers were also in the deck and came up. The joker penalty was 20 burpees, then run up the hill and return to the parking lot.


Goblet Squat
15 reps
3 Curls
20 reps
Tricep Extension
25 reps
30 reps
Upright rows
Shoulder Press
Chest Press
Flutter Press
Calf Raises
Merkins w/ 1 hand on bell (1/2 reps per hand)

5 minutes of Mary

  • LBC’s x 20 IC
  • Flutter Kicks x 20 IC
  • Dolly x 20 IC
  • last 30 seconds, get in a low plank (elbows and toes) and hold it until time is called


Great job by the few that came out. It is always a pleasure to lead. We didn’t cover much real estate, but you certainly got your money’s worth out of the workout. The humidity must have been about 137%. Most of the mumble chatterers weren’t there for whatever reasons (fartsack diet, menstrual cramps, explosive dirrarhea).

Shepard wanted more of a leg work out. When you Q, you can have a leg workout. It is harder to come up with leg exercises that work with kettlebells.

Hoffa was in traditional angry form. He didn’t want to play the game a couple of times.

Espresso needs to stay in his 20s to bring the average age down.

Lamont – thanks (not really) for pulling the first joker.

Sticky Note – great push. I don’t know if you can tell a difference, but you have gotten stronger and more endurance in the short time you have been out. Keep it up. Thanks for a great take out.

Hair Band – I hope this was enough of a “snot woggle” for you.

  • Respect – 4
  • Meh – 1
  • Hate – 1
  • Hate Hate – 1

The respect club definitely showed up this morning. Over half the PAX.


Two Headed Blood Moon Gopher

With Cheese Curd on the IR with the Cheese Crud, and Stage Coach on the DR in the Gateway City, #BattleCat springed/sprang/sprung to action as substi-Q.  Twenty-one pax took a draw from the Full Bold Flavor of Death Valley gloom.

Partner up by speed and/or headlamp and head out in search of the Blood Moon Gopher:

  • Down the gopher-holed gravel road to the rails
  • 10 rail jumps (or squats for modifiers)
  • 15 dips at bleachers
  • Run to concession area
  • 10 burpees per pex
  • Run to track
  • Lunge walk length of bleachers
  • Run to far turn
  • 15 merkins
  • Run to near turn
  • 15 heels to heaven (observe eclipse, don’t get trampled by joggers)
  • Run to concession area
  • 10 squat jumps

One loop complete.  Stay with partner, Repeato until time called.  Most pax finished 2.5 to 3 loops.

10 MOM – A strong core is essential for men of vigor– 6 minutes just won’t do.

  • Pre-game waiting for 6: Peter Parkers x 15, Parker Peters x 15, Plank
  • Flutter x 10
  • One-legged flutter x 10
  • Other-legged flutter x 10
  • Stop motion flutter x 10
  • Dolly x 10
  • One-legged dolly x 10
  • Other-legged dolly x 10
  • Stop motion dolly x 10
  • LBC x 20
  • Plank for 90 sec.



  • Since we won’t see him again until the warmer months, a nod to 49er who first brought the Gopher to DV.  I tweaked it a little by adding the partner requirement, which may or may not have worked depending on your partner’s speed and/or gastrointestinal urgency.  The shower of FEBApplause in the COT was deafening.
  • Kotters to Bugle Boy, who after his initial two posts took as many weeks to convalesce.  Good to have you back, our dungareed friend.  We promise not to pair you with Spackler again.
  • Not sure where Purple Haze went.  He was with us, then he wasn’t.
  • All the running is coming home to roost in the Turkey Barn.  It seems Turkey Leg is moving this Friday and is soliciting help from the Meathead community to move everything heavier than a lampshade or duvet cover.  If that strikes your fancy, he’d like to have a word with you.


  • The Union Co (U-Co? U-Cow? UnCo? UC?) boys have a new Friday workout–F3/Overdrive–starting this week, 10/10, at Sun Valley MS.  Stone Cold leads a clown car convoy to support the launch.  Hairband and Glass Joe Site Qs.  0530-0615.
  • The SoB crowd also launches a new Friday workout this week:  The Brave (something about Scotland).  Madame T and Champagne are your Site Qs.  Launch from The Vine at 0515, done at 0615.
  • Not to be outdone, Turkey Leg is launching a new one-time only workout Friday:  F3/Move.  From 1-6 pm. DM TL for details.

Leg Day At Flash

18 guys didn’t heed the warning that Leg Day was coming to Flash.  I had hoped my warning marketing would have sent a few pax over to support Chatter Box for his VQ, but apparently only Mad Dog’s heart strings were tugged.  The rest of you are cold heartless bastards (I’m joking).

FNG introduced.  Neither of his EH’ers decided to post with him (though Glidah was leading Ignition so he gets a pass.  Where were you Catfish?!!).

DICCS discussed.  A couple headlamps atop heads.  Lets go.


Hot lap around the parking lot over to the middle school.

  • 20 Mountain Climbers
  • 15 Peter Parkers
  • 10 Parker Peters
  • Calf Stretch
  • Downward Dog
  • Walk hands up into Jimmy Duggan.



Groups of 3.   Partner 1 does up an over’s on the benches.  Partner 2 is the runner (half lap to partner 3).  Partner 3 does Russian Get Ups on the far Curb.  Runner reliefs Russian Get Up and that person then finished the other half of the lap to take over for the up and overs.  Had originally called go until team has done 100 up and over’s, but we have some fast guys this morning so we went until everyone completed two rounds.  The Russian Get Up’s were too much for 1 Star’s lower half and he rushed off to Rudy’s Poop Palace.

Mosey to the road pausing to do backwards lunge walks while waiting for a bus to clear the road.

30 Speed Skaters at each light heading towards/past the high school (360 total for those keeping track).  Chicken led mary waiting on the 6.

Mosey towards the football field.  Pausing at the corner for squats waiting on the 6.

Backwards run towards the traffic circle.  Heard a couple guys compliment my choice of exercises here tell me these suck.

Back to your team of 3 at the traffic circle.   Partner 1 grabs fence for deep jump squats.  Partner 2 runs.  Partner three at the bottom circle for dry docks with feed on the curb.  Two rounds each.

Mosey to high school steps for 5 calf raises on each step.  Not enough time, audible.

Mosey to Rudy’s Palace.  3 minutes left.  2 burpees at each light all the way to COT.   At COT we continued burpees until the 6 arrived.  Mash and Ignition looked on in relief that they were not a part of Flash and didn’t have burpees to finish out.



  • Great job by everyone.  I thought a leg heavy day coming off of 300 merkins for some of you would be just the thing you needed.  I was then reminded by Popeye that there was also 250 squats in the IPC workout….oh yeah, my bad.
  • FNG Tik Tok named because he is in IT and gave us some sort of dance move while telling us about himself.  A close second was glitch.  Welcome Tik Tok.  If you post again this week it will be 2 more times than I’ve seen Catfish all summer.  Tik Tok proclaims while doing deep jump squats on the fence that this was his first time doing legs in 5 years….yeah, your going to be hurting tomorrow.  I suggest you go to Watchtower to help get the soreness out.
  • Magnolia, Chicken Little, and I had about a minute before the workout started to lament about a Wolfpack win.  They don’t happen often so we better take advantage of them while we can boys.
  • Magnolia telling me he’s going to feel those speed skaters tomorrow to which I replied I’m looking forward to getting cussed at each time a pax goes in for the bathroom squat.
  • Rockwell and Chicken doing a great job at their site Q roles picking up the 6.  Thank goodness for Covid (you don’t hear that too often) because I was ready to grab bread bowl and throw him over my shoulder.  I will be glad when he finally pushes through the mental side of the workout.  He has the ability to keep up, but his mind isn’t allowing him to try.  Continue to push him to help him break that mental barrier.



  • Bottle Cap gave a sappy speech about Goodfella’s leadership along with a ugly colored shirt.  Goodfella responded by warning about too much 4th F keeping you from workouts.
  • Blood Drive is less than 3 weeks away (Oct. 17th).  It is time to get signed up.  Less than 30 are currently signed up and the Red Cross gave us 94 slots.  This is M friendly.  2.0’s can donate as long as they are 16.  This is not relegated to just F3.  Please push this in your neighborhood facebook pages, next door app, and continue spreading the work via word of mouth.  Lets push to get to 50 by end of this week.  Go sign up and sign people up.  Sign up here: https://www.redcrossblood.org/give.html/drive-results?zipSponsor=f3
  • Christ Closet folding parting this Thursday.  Not sure the time, but if I had to guess I’d say 7:00.

The Ambitious Cycle

Roll in with 2 minutes before launch. Time for SPORTS and a FULL BODY BEATDOWN. What better way to pregame?


  • 15 side straddles
  • 15 hillbillies
  • 15 mountain climbers
  • 15 low slow squats
  • 20 LBC’s
  • Mosey to fountain across the street

DODGEBALL (The 4 D’s): Partner work. 1 partner runs short loop while other partner completes called exercise in AMRAP fashion

  • Dodge the puddle
  • Dips
  • Derkins 
  • Dodge the puddle
  • Step Ups
  • Plank until all are finished

Mosey to “Field of Dreams”

  • Start out by counting off by fours
  • 1s start at First Base (1st cone) do AMRAP Squats until relieved
  • 2s at Second Base (2nd cone) do AMRAP Shoulder taps until relieved
  • 3s at Third Base (3rd cone) do AMRAP LBC’s until relieved
  • 4s at Home Plate (4th cone) perform 10 Burpees then run to First, relieving the Pax there
  • Kevin Costner was proud

Mosey to “Swim Lanes”

  • Perform exercise at each of 9 islands in the parking lot
  • Broad jump from island 1 to island 2
  • 20 supermans at island 2
  • 20 big boy situps at island 3
  • Repeato until arriving at island 9
  • Ferocious grunting from One Star between islands 7 and 8
  • Soft Pretzel closes with Mary

Mosey to “Football”

  • Start on the goal line.
  • Run to the 10 yard line: 10 Merkins. Bear crawl back
  • Run to the 20 yard line: 20 Jump Squats. Bear crawl back
  • Run to the 30 yard line: 30 Merkins. Bear crawl back
  • Run to the 40 yard line: 40 Jump Squats. Bear crawl back
  • Sprint from 50 yard line back to goal line

Mosey back to “Field of Dreams” for the Vicious Cycle. Given the complex instructions and difficulty following them, Mighty Mite aptly renames this to Ambitious Cycle

  • PAX travel single file around the bases of a baseball field (jog 3 rounds, lunge walk 1 round, crab walk/bear crawl 1 round)
  • Last 2 men peel off, runs to pitcher mound and performs 5 of an exercise, then rejoins PAX at the front. Repeato for all PAX
  • 5 merkins
  • 5 burpees
  • 5 derkins
  • 5 star jumps
  • 5 heels to heaven

Mosey back to launch. End with Gilbert, Swine Flu, Point Break and Mighty Mite calling Mary. Chopper, One Niner and Wingman join after logging their miles.


  • Loving the cooler weather. With breeze barely felt like we sweat this morning!
  • Sign up for the blood drive. Took me 5 minutes yesterday to do online
  • Soft Pretzel mentioned that Dark Helmet will be Q’ing Arsenal in a few weeks. Come check it out
  • Thanks Olaf for closing in prayer for our country’s leadership, as well as peace and unity during these politically divided times.
  • May we find common ground with our brothers that don’t see eye-to-eye.
  • May we be known first by the grace and love that we show rather than the things we detest

Your boy Chub really came through last night…

9 men posted for a Kevlar workout and the quote in the title.  After the quote we did a quick disclaimer and headed out.

Down to church lot for standard COT type things.

Run over to backroad.  First light 1 burpee, 2nd light 2x double merkin burpees, 3rd light 3x triple merkin burpees, …. 5th light 5x quintuple merkin burpees.  Jog it out to the end.

Go back with jump squats at each light.  Add a jump squat at each light.

Back down road with 1, 2, 3, 4 then 5 Get-Ups or Deck Squats at the first 5 lights then jog it out.

Mosey to hotbox for Lil Hazes, Derkins, and dips.

Mosey to hill across the street.  Triple Nickel with burpees and Mike Tysons.

Head back to launch for quick Mary and done.


Early on the short jokes started with Tiger Rag and his irritated groin stating that I resembled a marauding, sex fiend, dwarf on Game of Thrones.  I’d suggest that’s half true.

Horsehead peeled out on the Triple Nickel.  He said he had an errand to run.  Not sure if that was code for taking a dump, but TR said he had to pick up biscuits.

Orange Whip was out in front all morning even if he was complaining about the Merkins.

Big League Chew was disappointed that Triple Nickel was 5 rounds.  He’s lobbying for it to be 3.

Thanks to Orange Whip on the takeout.



Announcements – Sign up for Blood Drive and Makeshift Marathon, Half Marathon, and 10K.


Diesel Backblast

Warm Up

25 SSH IC, 25 toe taps, 25 SSH IC,25 toe taps, 25 MC’s IC, 25 Moroccan Nightclubs IC, 25 MC’s IC, 15 Moroccan Nightclubs.  Stretching

The Thang

50 Curls in Cadence

50 Coupon Swings in Cadence

25 Coupon Squats in Cadence

15 Merkins on Coupon

25 Coupon Squats in Cadence

15 Merkins on Coupon

Rifle Carry Coupon to Pit of Misery.  On your own, 20 Derkins, 20 Step Ups, 20 Dips.  2X.

Rifle Carry Coupon back to COT.

15 Blockees

50 LBC’s in Cadence

15 Blockees

50 LBC’s in Cadence

Rifle Carry Coupon 50 yards, 25 Squats with Coupons, repeat 4X’s

Back to COT

25 Alpo’s, 2X, 15 Military Presses, 2X’s, Bunch of Flutters and Heels to heaven thrown in between.


Good work by all.


Sign up for the blood drive, only 25 guys, last time we had 75.  Sign up or I’ll be reading aloud a list of Pax who have not signed up at every COT moving forward.  Also, by signing up, Turbuckle has to walk a ton of miles and do other csaup activities.

Prayers for Fusebox’s Dad today

Prayers for Mayhem’s friend

See Posse and Turnbuckle for Sunday stalking  walking activities

Thursdays – Christ Closet folding party and distribution – see Group me for details