Author Archive JRR Tolkien

Lessons from a Stone

THANG: 11 brothers defeated the fartsack and posted at Stonehenge on a chilly morning. A few preran the workout (Wild Turkey, and Cheese Curd?) and the others rolled in right on time.  Plan was to keep mileage low and get an all-around total-body workout.  So we went to the rockpile by the lake, and integrated that rock for most of the workout. Did some other stuff, but for the purposes of this backblast, really not that important.


Frehley’s and WT reminded me of the first time YHC Q’d Stonehenge, which had to have been ~5 years ago.  Can’t find the backblast, but YHC brought freshly cut tree logs and buckets of rocks to incorporate in the bootcamp way back then…  pretty cool these guys still remembered.  That’s a long time ago… and some things have changed, but other things have remained the same.  No coupons from home were brought, but we did use the stone pile that was by the fitness trail.  We used the same grassy area as 5 years ago. And many of my same F3 brothers still post, maybe more, maybe less, but we all come out because F3 has been a big positive part of our lives. That hasn’t changed.

Obviously YHC hasn’t been in the gloom as much for the past year. It’s been tough. Starting a new business, and going to sleep at midnight make it tough to answer the bell at 0430 day after day.  And while the 1st F may be suffering, there’s a reason there’s 3 F’s, and in this season, and thankfully because of the guardrails YHC has worked hard to install, the other two F’s have been going strong.  How things have changed… before F3, if my fitness was shot (injury, laziness, etc) then YHC would have nothing to fall back on.  Now? there’s a few more pounds on the belly, and a little slower average pace on a posted Strava LSD, but life isn’t a downward spiral.  And that’s the power of F3. Now YHC isn’t making excuses for hitting the lack of workouts.  The point here is to ask yourself if F3 is just a workout FITNESS, or do you have the Fellowship and Faith to bolster you when times get tough? Do you have it for others, if not yourself? YHC hopes so.

So as we lifted stones / rocks this morning, and it seemed like an unintended metaphor for life, and what through F3, we have to help us through life.  Just a couple observations / thoughts that you can relate to your life however you like (may make more sense to the guys who did the workout).

  • Sometimes, you choose the stone you have to lift, and it’s your decide whether you want something light or something heavy (each picked own stone to start)
  • Sometimes unexpectedly, you get someone else’s stone, not because you asked, but just because (Q called for men to switch stones randomly)
  • If the stone you carry is too heavy, there may be a moment (season) where you need to put it down for a minute.
  • But eventually a brother will help you carry it, or switch with you, and you’d do the same for your brother.
  • Carrying the stone alongside your brother helps both of you push harder than you could do yourself (in cadence sit-ups tapping stones)
  • Sometimes you take the heavier stone to keep your brother from bearing it.
  • Sometimes you make him keep that stone to toughen him up.

Borrowing from the QSource which Dredd wrote, the Stone is the instrument that refines a Blade. The mentor to the mentee.  And so in this case, it’s fitting so much can be learned from the stones from the rockpile we used this morning.

Life is tough. Make sure you have someone in your life who can help you persevere in all seasons, and do the same for the next person.

ANNOUNCEMENTS : asking all pax to support just 1 SPEED FOR NEED race this season. 1-2 hours of a morning one time. Race Schedule on and first race is 3/7/20 RunJenRun 5k at Symphony Park with Frasier on Q.  We’ll be pushing cancer fighters and survivors in a race benefitting them.

Thanks Wild Turkey for inviting me to Q in the old stomping grounds.

XOXO ~ JRR Tolkien


<actual text message chain>

“Whatsup dude. You interested in Q-ing Sparta on Feb 20th?” – Christmas

“That would mean I need to run 4 miles.” – Tolkien

“4.5 … I got you down.” – Christmas

“#voluntold. I have a month to get in shape.” – Tolkien


Well, YHC never did get in shape, but was honored to cover miles 50-54.06 of 2020 with my F3 brothers.  We also did 4.06 miles on the Strava, not 4.5 miles so it was a #fail.  Route was inspired by the first snowmageddon, and a set of hills across from Crestdale Middle.  CMS was so awesome to let the kids out of school early, but closed down access from Sam Newell Road and had parents park in the neighboring apartments to go get our kids. Genius idea, if everyone knew that, and noone did.  So the point was to make a workout just as much of a trainwreck as dysfunctional as CMS decisions. Mission accomplished. We ran around back streets, forwards, sideways, and backwards, did a bunch of merkin variations, lots of WW2 situps, burpees, and even a set of Dragon Flags.  Awesome to see Cage outperform most of us as a double respect. Gypsy didn’t break both ankles again. He’s undefeated W16-0L against humans in fights but 0-2 against potholes. Christmas bit for the Strava crown which I didn’t create. Benny had flashbacks the entire workout of his leg getting absolutely slammed by a car, while Madison ditched him and ran the other way… again. Sorry for crossing so many major streets brother.  Retread and Jazz hands caught YHC by the end of the workout.  Solid work by all, and enjoyed being out with you all, even though it’s been few and far between lately. #Mammon


Won’t you sign up for 1, just 1 SPEED FOR NEED race this year? You won’t regret it… check for the calendar, and let someone know. On slack there is a #speedforneed channel. Thank you in advance

~JRR Tolkien

Stay Home Halloween Candy Eating Fatties!!!

(missing 1 pax… let me know who and I’ll add later)

As Milli Vanilli so popularly lipsang in 1989 “Blame it on the rain!”, only 8 PAX showed up to Centurion. But you say… “it didn’t even rain?”… No, it didn’t but the rain from the prior night effectively ruined Halloween and left Trick-or-Treaters at home and not going house to house for handouts. This left Ickey, Champagne, Purple Haze and all the other regulars at home binging on Milky Ways, Red Vines, Nerds, and Whoppers and sucking down lollipops to wash it down. YHC should have just announced a coat drive, so Chelms would show… (and to upgrade my current winter gear).

But we had fun… it was cold… and we did not need to cuddle or burn leaves for warmth. Instead we ran up the Little Avenue hill to the shopping center, lined up and did side squat lunges, bear crawls and crab walks with lots of mumblechatter. Then we headed back to the deck for some backwards elevation, AB PT tests, and more mumblechatter. Finished off with the staple of a Tolkien Centurion Q, the Mongolian Dragon Flag. We did some other stuff, that mostly hurt our tummies… not from the aforementioned candy. Finito!

Had fun out there this morning. YHC has been delinquent in the bootcamp category for some time so it was nice to change it up from running LSD with Tuck, just to take an epic and disturbing STRAVA picture. Thanks Margo for asking me to Q!


  • Please keep Samuel, Mermaid’s 2.0 and their family in your prayers as he goes through some uncertain health situations. Praying for clarity and healing in the process.
  • Looking at getting more involved in 3rd F for 2020? Shoot YHC a message, would love some new guys to step up for SPEED FOR NEED in 2020 in whatever capacity you would like.


DONE. Last Week’s Backblast

18 men came to Cerberus to make sure that we could drown out the rising # of Burn Bootcamp Parking Lot Players 64 stalls to the West. Victory was had, and none of us paid $25+tax for the class.


  • 0530 let’s go! It’s #DeckWorkDay
  • Money to the deck, quick warmup (SSH, IW, MC’s) ascend stairs to top
  • Bear crawl across top deck length, stopping at every other parking line for a hand release merkin.
  • Crab walk back the other direction doing 3 full situps every other parking line.
  • Run down stairs and back up.
  • Run down 1 level to the pull-up ledge. RD1: 5 cadence pull-ups + AYG lap around deck. RD2: 10 hanging knee-ups. RD3: 10 hanging knee-ups + 5 pull-ups + lap around deck.  RD4: (can’t remember if we did another)
  • Set of Dragon Flags, set of Hip-slappers… repeat 3X of each (amount in each set was 10-25 but a surprise!)
  • Run up and down stairs. 
  • 2min PT test as many full sit-ups you can complete.
  • Head back to launch point 0615 FINITO!


Sorry for the late backblast, but YHC was consumed making videos and recovering from the upper ab beat down YHC gave myself. Not a lot of mumble chatter this morning which YHC was pleased with on this morning. Needed to get my rear in gear so hard work was the plan for the morning, and YHC appreciated your effort which also pushed the Q. Thanks Turkey Leg for helping everyone up on the pull-up ledge. #HIM (Height Impaired Man).


  • Komen Race for the Cure (happened) was a great morning. Several SFN members from SOB, Waxhaw, UnionCo helped 8 cancer fighters participate and get to the finish line. Missed it? Watch these 2 minutes and sign up to serve next year. Better yet, help us out by signing up for any race? We could use the help.
  • I hear after measuring them side by side and back to back, Doc McStuffins and Escobar’s empanadas were a tie. Thanks to both men for hosting the event and offering their hospitality to the men (even though YHC could not attend). 

It was an honor to lead. C u in the gloom. 


Bratwurst drops a sausage… or two…

9 men showed up in the gloom to see if the non-bootcamping JRR Tolkien could make it through a bootcamp… his own. Here’s what they did….


  1. 0515 hits, disclaimer given, and off we go. Take off down Ballantyne Commons Parkway. Stopping once for the 6, we did 30 or so merkins waiting for Kirby to adjust his fanny pack, butt belt, spandex, or whatever he was doing while we exercised.
  2. Hang a right on Ballantyne Corp Place, say sayonara to Bratwurst to go make some sausage at a hotel restroom. Stop at base of Bagpipe hill, and do Makhtar N’Diayes until the 6 arrives. TCLAPS Mario for leading.
  3. 12 minute challenge…. Run 5X up Bagpipe Hill. At both the top and bottom, do 5 forward lunges with the left leg, and 5 backward lunges on your left leg. Flapjack to right leg and repeato. This took more like 18 minutes… and was hard.
  4. As a penalty for failure, do a 2 minute PT test of max sit-ups. Remember your #
  5. Head over to the rock pile by the bridge to the lake and the fitness trail. In cadence, do 26 squat thrusters, 16 squat thrusters, 11 squat thrusters with the rock, in solid form.
  6. Repeat 2 min PT sit-up test. Try to beat the number you did earlier.
  7. Head back to launch.
  8. Finito


Rough morning for YHC. Have been sick, not sleeping much, and with plantar fascia as of late… all excuses that don’t help improve fitness. The bigger problem is attending no bootcamps, just long runs (thanks Tuck). But, Inspired by the 81 men who finished GrowRuck 16 in Naperville, IL this past week, YHC promised to give a good effort today whether it meant spilling merlot or not… (dry heaved twice).

The plan was to do some version of the same PT test the GRW16 guys did, which was 75 squat thrusters, run 1 mile, 35 squat thrusters, run 1 mile in under 30min using their 40+lb rucksacks. Yeah right…. that was ridiculous to witness. Thankfully, YHC forgot my 30# rucksack. So we did some other stuff.

Couple of other musings…

  • Fire Hazard apparently dogged his ultra, since he was moving pretty fast out there today.
  • Mario has perfect form. Everyone was checking out his booty all morning. Especially because he ledt he pack.
  • Tuck shaved before the workout, but it still looked like he had a 5:00 shadow …. just a 5am shadow beard.
  • Kirby now has enough practice on Bagpipe Hill that he can do it over again tomorrow at the Isabella Santos 5K with a Speed For Need chariot.
  • Brexit has beautiful tattoos on his right shoulder. Makes me want to get an English Bulldog, not a Pembroke Welsh Corgie (yes, we are getting one of those soon #facepalm
  • Did YHC mention Bratwurst made sausage at a hotel? For free too.
  • Jazz Hands wore the most despicable shirt from the most despicable company ever.
  • Mouse Trap attests that all of these statements are true.

And here are a couple of lessons from GrowRuck that I was reminded of. 1) To lead effectively, you must be willing and able to follow. 2) When you think you’re gassed, you always have more in the tank 3) Form matters. If the leader is willing to cheat, then the followers will as well, and there is no standard.


  • Please consider signing up to support a rider with a special need at an upcoming Speed For Need Race


Because Madison Asked.

Cliffs Notes – YHC signed up to Q Sparta because Madison asked. No, he was not there. But 4 other guys and YHC were. We covered 5.2miles without getting hit by a car, and went home.

Thang –

  1. S on Trade, stop at the south wall at the big church. 10 hip slappers on wall (each side), run to the end of the parking lot and back. 3X Total
  2. Keep on heading further down S Trade, take right on Weddington Rd. When you get there, start moving backwards, side shuffle, karaoke, anything but forward running, all the way to the top* which was .75 miles.
  3. At the top, do 10 hand-clap pushups. Mosey to bottom of neighborhood cul-de-sac. AYG sprint up the first hill, and run backwards to Weddington Rd.
  4. Back down long hill, and run north to Goodman Park football field. Then 1) bear crawl 20 paces, run down field, bear crawl 20 paces back, run back to start. Repeat with crab walk (20 paces), alternating plank flips (20 a side), and walking lunges set #1 (20 paces), and walking lunges set #2 (20 paces).
  5. Head back to church, 10 hip slapppers and 5 hand-clap solo pushups x 2 sets
  6. Ayg back to the lot for cot. FINITO!

Moley – Sorry for the late backblast fellas, but hey YHC got it done. Gypsy blinded everyone with his light vest all of the morning. The work for marathon training is paying off. Funky Cold crushed the backwards run uphill, carrying on a full conversation with YHC without raising his heart rate. Wild Turkey also was showing his endurance off from all those 20 mile trail runs. And he didn’t fall once! Christmas looked like a Greek God this morning going #shirtless…. especially, when standing next to YHC and #pandabelly in the gloom.

Announcements – guys, lots of SPEED FOR NEED races coming up, and YHC will really appreciate it if you could come support just one. We’re being asked to do a lot, and it takes a village. Reach out to me @JRRTOLKIENF3 or Gypsy. Upcoming are Isabella Santos 5k and St Jude 5k on 9/28 and Komen the week after.


Down Up Down Up Down Up


  • Bunch of schweatty pale colored fellers, (mostly) followed a yeller-feller at 0515 at Fast Twitch. It was so awesome. YHC didn’t write the names down, but you know who you are.


  • 0515 and it’s Go Time!
  • AYG from Charlotte Latin launch to Berkeley. R on Alexa, all the way to the bottom of the hill (~1.5miles), L on Oak Pond Circle, and immediate L up Derry Hill Pl.
  • AMRAP that .2mi newly-named hill segment (50ft of elevation change) from crack in the road at the bottom to the curb at the top.
  • Head back to launch at 0600, getting bak later than 0615 invalidates your stats.
  • 35 Merkin ladder since we got back early (5 reg / 5 wide / 5 diamond / 5 offset right / 5 offset left / 5 R leg high / L leg high)


Well, you know it’s bad when you have to switch Q dates with Benny, that’s a 25 minute conversation for a 10 second ask. Threw out my back a few weeks ago, and have had some trouble getting limber enough to un-fartsack. Mr. Brady also threw out his back, but he’s turning 60, and he’s been used to letdown for some time #libido. Would have liked a more creative workout, but concerns over keeping up with the PAX were real. So we did some hill training, to totally hurt whoever ran Horsey yesterday, and to help all zero people training for BRR get some elevation work in… YHC had 860ft elevation over 11 laps. Hey, we could have ran around the track like a bunch of drunks at Swift over and over…. oh wait, that’s the beer mile Friday.

So we ran a hill AMRAP in Berkeley and tried not get lost, as Purple-Fletch mentioned always happens. Maybe it’s because home-boy took off with Astro for a little bonding detour before hitting the main event.

Rosie lapped me at least twice, before he got bored and showed off his Goodwill shorts and 6 goatee hairs to the neighbors. He still crushed all of us, and so this segment, Derry Hill Place, shall be known as “The Rosie OD” from now on. Why? just wanted a honorable name with the word Rosie in it for the champ… nevermind that it’s short, wide, nothing pretty to look at, makes you want to throw up, and to get there you need to go down on Alexa.

Gummy probably didn’t register any Strava segments this morning for stopping at the manhole cover each time. Hope that teaches you a lesson for not running 2.6feet further.

Oh, and paintball is cancelled #shocker . It will be rescheduled later on, so it can be cancelled once again due to lack of interest. Want to not sign-up again? Talk to Poptart.

So, if we ever do this again. you can try to beat the # of repeats you got today… or not. The record stands at 14 I think? Whatever Rosie did and what Alf didn’t. Tolkien Out.

YHC would say thanks for allowing me to lead, but that would be untrue. No-one else wanted the Q and Purell was freezing breast milk at home. Tolkien out.


  • On a serious note please keep Goonie, his sister, her baby and the whole family in your prayers, and even speak a minute to reach out to him to let him know you’re thinking about them. They are dealing with a tough medical situation at the moment.


No Phonecalls in BOM Please


  • 28 Metro51ers unboxed their winter clothes one last time, maybe, for a chilly edition of DMZ. YHC tried to bring the hot sauce, to keep us warmed up, and we covered 3 miles forward, sideways, and backwards.

The Thang:

  • 0530… well, 0516 and wheels up, workout time! Mosey through CaC lot w/ some hip loosening side shuffles to the end of the lot. SSH, I/W, and set #1 of up/down cadence Merkins (5 reg / 5 wide / 5 diamond / 5 offset Right / 5 offset Left / 5 Right leg high / 5 Left leg high). 35 total.
  • Run W on Colony to Giverny cul-de-sac. Low slow-squat waiting for the 6. Backwards run .27miles to the end of the cul-de-sac… mostly uphill. Set #2 of up/down cadence Merkins (4 reg / 4 wide / 3 diamond / 4 offset Right / 4 offset Left / 4 Right leg high / 4 Left leg high). 28 total.
  • Run back up Colony hill to Castellaine Dr cul-de-sac. AYG sprint from bottom to top, 5 reverse burpees, mosey to bottom. Set #3 of up/down cadence Merkins (3 reg / 3 wide / 3 diamond / 3 offset Right / 3 offset Left / 3 Right leg high / 3 Left leg high). 21 total…. 3X AYG total. Finish merkin sets #4 (14) and #5 (7).
  • Heat to CaC stopping for walking lunges through the walkway between the veterans and millenials sanctuaries. Core work in the lot: #1 min WW2 situps, 1 min 6inch LBC’s, 1min alternating ankle reaches (all facing uphill). Flip it around, #1 min WW2 situps, 1 min 6inch LBC’s
  • Mosey to the bottom of the lot, bad April Fools joke about calling frontal-partner carries. Instead, AYG to the launch. Finito!

Nekkid Moleskine:

YHC hasn’t done a bootcamp in 31 days… if you even consider Black Widow a workout #shotsfired . Check Strava, like Shakira’s hips… it don’t lie. You have to go back to Jan 28th to the last time YHC led a workout, and that was in Peru… where none of the PAX were over 5feet tall. Does that even count? ” Uno, dos, tres!” Nevermind…. Been mostly 2nd and 3rd F, with a lot of 4th F lately (fartsack) for me, so it was nice to be forced out of bed and called upon to lead a real workout. Was trying not to puke as the Q, or fake-dry heave like Ice9, so pretty focused for me this morning. Lots of big guys, fast guys, and guys YHC hasn’t seen in a while which was a treat. It was nice to see I.N.T. crushing the workout instead of waiting for his pops to leave the house, and play Fortnite when noone was watching. Gisele and YHC left our cheer pom-poms at home after driving all the way to Hickory yesterday to watch 2.0 gymnastics competition. Thankfully we got to sit together, give high-fives after their floor routines, and even shared a bag of Rap Snacks Chips… they taste sooo good. The Reverend Agony was not there. smh. That’s a wrap… unemploy-retirement is hard work and YHC can’t figure out if its nap-time or worktime. Thanks Aquafresh for the invite and everyone for coming and giving your all.

Announcements / SPEED FOR NEED Request:

  • Chelms said some announcement about mentoring, but YHC wasn’t paying attention couldn’t hear. Best part is there is a link to it >>>
  • As YHC mentioned in COT, SPEED FOR NEED needs your yelp in 2019. Will you commit to coming help push a Track Commander or be run support in just 1 race this season? We’ll be at almost 40 races in the Carolinas and need your help. It’s rewarding and easy service. Just sign up for a race, and help push a rider to the finish line. Do it yourself, do it with the whole family, even sign up for a walking race and ruck it. Next great Metro/A51 opportunity is the 4/27 Sarcoma Stomp 5K. Thanks in advance fellas.

Coupon Code: F3SFN Team: SPEED FOR NEED

Registration Site:

SPEED FOR NEED Race Calendar:


JRR Tolkien ~ Fightin’ Mongol ~ El Chino Guapo

SPARTA-n Sprint(s)

1 8 men were freaking cold… so we ran really hard and fast to stay warm. It worked, and no snuggling was needed (Gypsy and Madison were close).


  1. 12/20 Thursday at Charlotte Country Club is the F3 Nation “Come To The Table” Luncheon.  It’s free, and not just a Metro thing.  You can hear several inspiring speakers and learn about service opportunities. 2.0 friendly.  Watch the video to get you off the fence >>> Preblast and sign-up link >>>>
  2. SPEED FOR NEED … can you commit to participating or serving in 1 event in 2019? It’s easy… and you don’t need to be a fast runner to be a part of it.  It requires just two things: (1) a willingness to put yourself 2nd someone else in the community (2) and the ability to get to the event on time. Talk to the regional SFN Q, Gypsy for more details… he’s got it all and will plug you in.


  • 0515… no new FNG, disclaimer given, Go-time! Quick warmup of SSH, I/W, and MC’s.
  • AYG run from John Street Corner to Crestdale Middle bus lot entrance… .85 miles. This is now known as the Strava Segment “Sparta-n Sprint (to Crestdale)”
  • Mosey to the track for partner “races”. 1 AYG lap around the track (go in app directions), then perform a exercise at starting point. 4 laps, 4 exercises… 10 WW2 handslap situps, 10 Hand-release handslap merkins, 15 CDD’s, 1min of WW2 Situps + 25 6in LBCs
  • Head over to field, more partner work. Partner wheelbarrow, 5 burpees, backwards run back to start… next round. Rounds: 2 rounds wheelbarrows, and 2 rounds partner resistance pushes. Finish with 1min WW2 sit-ups + 25 6-inch LBC’s
  • AYG back to the corner of John Street Downtown Matthews from the Cresdale bus lot entrance. This reverse route is now known as the Strava Segment “Sparta-n Sprint (to Crestdale)”.
  • 3 rounds of hip-slappers on the corner. Head back to AO, 1min WW2 situps + 25 6-in LBC, run to stop sign to get the full 4.5 miles in. FINITO!!!


YHC puked phlegm 15 steps before reaching John Street tryin to chase down Turkey Leg and Funky Cold, who were running hard all morning (especially on the 400m track sprints).  Look for one of them to be the segment king on that route. Gypsy kept on trying to get Christmas to catch me on the AYG to Crestdale, which means he was wasting energy blabbering instead of running faster… smh. YHC wasn’t aware 10 counts mean site-Q’s do merkins, and there were a handful of 10 counts called. Trust me, YHC didn’t know about that rule.  Good to see Horsee McHorse Runner Tweetsie out there pushing hard, and still smiling the whole time. Arena is a strong dude, and was bulldozing YHC on the partner pushes. Did Madison finally actually wear shorts over his tights today? YHC refused to check, but maybe his partner in wheelbarrows can verify <bad visual>.

Have a great day fellas. Thanks for the opportunity to lead. 

Who Pushes Who? – Workout Edition


18 men from SOB (Ballantyne & UnionCo), Area51, and Metro converged upon Cerberus, the hottest free workout south of 485 within 1 mile distance on Fridays.  As Transporter mentioned, this site will take any man from any region,  and actually that’s the point, to bring men of all regions together. They’ll even let anyone Q there (as evidenced by YHC), so you should sign up to do just that… as the Nantan Alf mentioned by his math equation… “18 of you here, multiplied by 5 workouts you post at a week, divided by the the number of 2.0s you have, squared by the number of years your M has actually been happy with you in F3, equals you at least Qing 1 workout a month… do it.”  Anyway… we covered ~3.5 miles at a quicker pace when we were moving, and mixed in some of the Mongol’s favorite exercises.  Another morning of Fitness, Fellowship, and Faith.


  • 0530 Go Time! Quick mosey to the First Watch surface lot.
  • Part 1
    • SSH, I/W, & 40 up/down cadence Merkin Superset (reg, wide, diamond, R leg high, L leg high)
    • Partner up by speed & strength, and go 2X around half of the parking lot
      • alternating partner wheelbarrow
      • alternating partner carry
    • Partner exercise then RACE!
      • Perform exercise, then race the opposite direction around the lot… to see who gets back to the starting point first.
        • Exercises: 10 Handslap Pushups, 1-min of WW2 situps, another 1-min of WW2 situps
        • Head to parking deck, stopping in front of Whole Foods for some people’s chair while regrouping for the 6.
  • Part 2
    • Partner up, and run in the opposite direction as your partner up the staircases, crossing each other at top, and back down to the base. 5 partner hand-slap low squats.  Repeato to the next descending level (level 4, level 3, level 2).
  • Part 3
    • Head up deck, stopping at the pull-up ledge.  Do called exercise (Rd 1: 10 pullups Rd 2: 10 hanging knee-ups) then run in opposite direction as partner back to the start. Regroup, and do 10 slow dragon flag leg raises (abs) together. 2 rounds of these.
    • Race back to launch, by way of running to the top of deck, and back down stairs.
  • 0630 Finito!


Great work by everyone this morning.  As you heard from COT, YHC had a lot on my mind this morning so leaving off the mumblechatter today.  YHC saw everyone from the top of the pack, to the 6 pushing their limits, and their partners.  YHC always appreciates a solid effort when Qing and tries to reciprocate when not the Q.

There’s something special about partner work, because (in the right setting) it allows you to lean on the strength of another brother.  And regardless of a man’s size, strength, and speed, on good teams you actually cannot tell who is pushing who.  Is it the faster man pushing the slower man to give a little extra effort? Or is it the slower man actually the one pushing the faster man, because he is sacrificing personal accomplishment in his 3rd F, and showing the faster man there is more than a 1st F workout.

Thank you men for hearing my testimony this morning, and what’s going on in my life right now.  YHC will leave you all with this… it’s a “TED” Talk that YHC gave a few weeks ago about looking at yourself, and trying to find what you were meant to do… what your personal mission is. And this concept of WHO PUSHES WHO. It’s long, 20minutes, and if you watch it, YHC hopes that you will ask yourself these questions… Who would you push? Who would push you? Who Pushes Who?

(Around the 3:30 mark is where YHC is talking about all you and F3, without citing The Nation specifically.)

“TED” Talk Video Link >>>>>      Tolkien’s “TED” Talk – WHO PUSHES WHO (20min)


  • The 2019 F3 Nation Peru Mission Trip is approaching, and YHC is helping lead week 1 in Jan-Feb 2019.  It was one of the most impactful experiences of my life, and could be for yours too.  Even if not this year, you should consider going.  Watch the below trailer to see what it is all about.
  • W-AMRAP Wednesdays… YHC is going to start going. It’s not a workout just for bat-flippers, it’s for anyone who wants to measure themselves against themselves… not anyone else… and push you out of your comfort zone.  YHC will be starting to post there, and encourage all of you to try it out at least once as well. (McGee has no promotional video link, so this particular announcement will likely not be effective marketing)

Thank you to the site Q’s for giving me the opportunity to lead.  And grateful for you men for your support before, during, and after the workouts.