BB – The Tank @ The Vets 11/25/21

F3 Pool Party!!

On November 25th a cool 48 degrees with a little moisture in the air, 12 HIMs had a pool party at the Tank. Meatball and Bunghole controlled the music, while Diablo in his Hawaiian shirt and wayfarers silently watched with his hat on backwards. Worm helped Subprime apply a heavy layer of sun screen. No one wants a sun burn! Sticker Boy was combing his glorious beard. No Nuts, Violet, and Russdiculus enjoyed their Sterling beers. Whitney wore his goggles, probably going to have some great tan lines. My good pal Rusty Longfellow McGee and I sat in our lawn chairs drinking mai tais with tiny umbrellas in our glasses. Everyone was soaked but had fun F3 style. 

BB – The Bridge @ The Poshlands 11/25/20

Rain was no big deal for these HIMs! We were poshy under the pavilion for the first part and then ventured out some, too. No complaints but, there was a hint of merlot that may have been splashed!

Pax (15): Iceman (R), Abacus, Jitter Bug (R), Little Jerry (R), NPR, Dynomite!, Meat Head, Huggies, Nino, Nice and Slow, Gypsy, Jewell, Pickle Ball (happy birthday!), Schlitz, Double Down (R) (Q)

Disclaimer and COP: Side Straddle Hops, Grass Grabbers, Imperial Walkers, Downward Dog, Cobra, and Merkins

Thang 1: Dora – Partner 1 runs lap around parking lot from pavilion; Partner 2: completes exercises and then switch. Exercises: 100 merkins, 200 4-count plank jacks, 250 squats

Thang 2: Jack Webb: 1:4 count, 2:8, etc. – Carolina Dry Docks : Gas Pumps. Many were gassed after that!

Some merlot was spilled! High respect for this HIM as he got right back to the gloom!

Thang 3: Moseyed to the parking lot. Partner 1: ran to first light, 25 Bobby Hurleys and Bernie Sanders back while Partner 2 did AMRAP of Mountain Climbers. Switched.

Same thing except Partner 1 ran to second light, did 5 Burpees and Bernie Sanders back while Partner 2 did AMRAP of Mountain Climbers. Switched.

Moseyed the long way (thanks, Jewell!) to the pavilion as the rain was messing up Little Jerry’s hair.

Finish off the last 3 minutes with some Mary: Big Boys, Flutter Kicks and, Dynomite! wanted to do Pickle Pounders so we finished with them.

Announcements: Freed to Bleed – Jan 10th – sign up on slack

Intentions: Prayed for a happy Thanksgiving especially for those that cannot see or be with loved ones for the holiday. My sister, Rita, who is battling stage 4 cancer.

Truly appreciate a great morning with terrific HIMs! Thankful and grateful for F3 and how lucky I am to be a part of this group. Enjoy your Turkey and the time with your loved ones!

Happy Thanksgiving! – Double Down

Pre-Blast – Thanksgiving Day Buffet w/ Jolly Rancher – THE AGONY @ BOONDOCKS!

Yes, you read that right.

Tomorrow is Thanksgiving Day – which means we’re going to do what men do best and that is devour some food. So, come on out and join me to have no guilt in what you’ll be enjoying for the rest of the day.

My mom always told me that it’s not nice to leave food on your plate. So, I expect everyone to lick their plates clean of every lack speck or crumb. And, Thanksgiving leftovers more often than not go uneaten in my house – which means we’ll clear off the buffet table, too.

And yes, your eyes are not deceiving you – The Agony is on the road still and will be held at The Boondocks @ Peggy Baker Park. Also, The Inferno at The Station is closed tomorrow to enjoy the feast together. So come on out and join me and earn what you’ll be devouring for the rest of the day.

Bring a sad clown [family members work great!], your coupon, some gloves, and your favorite side dish!

Jolly Rancher out!

BB – The Escalator & The Abyss 11/25/20

All I could hear was rain…the sound you hate to hear when it’s coupled with a 46 degree outside temp.

I was scrambling this morn. I had my weinke written out on individual sheets of paper to setup stations. But with the rain, I needed to call an audible as the paper would never last in the rain. I quickly wrote out my WO on a white board, grabbed my lights and hit the road.

I got to the Abyss in the exact time needed to drop the white board under the pavilion, put my lights out, and run back to the PAX where the clock hit 5:30 as I strolled up to greet the men.

PAX for today: 11/25/20 The Escalator @ The Abyss
Uncle Sam (R)
Mr. Hat
Captain Crunchberry
Backflop (Q)

Disclaimer was given that I am not a professional, modify anything I call out if necessary, and you’re here on your own accord/free will.

COP – 20x SSH IC, 10x Toy Soldiers IC, 10x Grass Grabbers IC, downward dog stretches, and quad stretches

THANG 1 – one lap around the park, which is about 1.7 miles.

THANG 2 – Thanksgiving PT Feast. I assigned all the typical Thanksgiving sides with an exercise. After each exercise, the PAX ran a small loop around the playground and then started on the next exercise.

Dumplins – 30x Dips

Mash taters – 30x squats

Green been casserole – 30x flutter kicks 4 count

Cranberry Sauce – 20x Merkins

Stuffin – 30x Plank Jacks 4 count

Buttered corn – 30x mountain climbers 4 count

Turkey – 30x air presses

Humble pie (in place of pumpkin pie) – 10x burpees

We finished with 3 min to go, which we stretched and time was called.

We circled up around the flag for COR, NOR, and COT

COT – I read a passage from the Bible Mark 12: 28-31. Jesus is being asked which of the commandments is the most important.

28 One of the teachers of the law(B) came and heard them debating. Noticing that Jesus had given them a good answer, he asked him, “Of all the commandments, which is the most important?”

29 “The most important one,” answered Jesus, “is this: ‘Hear, O Israel: The Lord our God, the Lord is one.[a] 30 Love the Lord your God with all your heart and with all your soul and with all your mind and with all your strength.’[b](C) 31 The second is this: ‘Love your neighbor as yourself.’[c](D) There is no commandment greater than these.”

I gave words of encouragement to the PAX and thanked them for accountability. As men, we need other men to hold us accountable to the choices we make in life. We’re not in this alone and have each other to lean on.

With that said, I prayed us out and wished everyone a happy Thanksgiving. Please remember how abundantly blessed we are to be able to get out in the morning with each other and get better.


BB 11/25/20 FOUNDRY @ the station w/ WILDflower

PAX – Browntail (R), Holy Roller (R), GQ, Brownwater, Wildflower (Q)

Warmup – COP

Bootcamp style work out

Started with a few rounds of murder bunnies (3) 50 yard stents. At the end of each 50 yard stent we did 90 seconds on & 15 seconds rest, rinse and repeat….the exercises were:

Static curl hold at 90deg


Overhead press

Rifle carry hold

Behind head/neck squats

Sumo squats

Skull crushers

Rifle carry hold

Gas pumps

Low plank hold

Sumo squats

Offset merkins

Flutter kicks

Wide/regular/diamond merkins



….again all of these were done 90 seconds at a time with 15 second rest in b/n

COT- prayed us out thanking God for these bodies he has gifted us with and the F3 nation that keeps us accountable and moving every day!

Until next time…Happy Thanksgiving Gentleman – WILDflower

BB-Pelican Q Wisteria @ Pleasantville 11/20/20

Ok once again a late backblast from me. As half of the Commz Q I really should get more timely at these but I like to spend a lot of time writing them and need to be focused to do so. Well I have neither time nor focus right now but going to get this done now.

Wisteria is still at Pleasantville these days, as is the Loco currently even though Dauber tried to send everyone to the Station but some dude named Chad saved the day.

I was excited to Q Pleasantville as I knew I’d be retreating from the gloom a bit over the next few weeks as COVID was spreading, the kids were put on NTI and we need help of my parents (who are older than me). So I wanted to plan a great workout…well that didn’t happen and we ended up with a mediocre workout (which is pretty good for me) and I changed the play list about four times.

The HIM that showed were-

Jolly Rancher
Holy Roller (R)
Hush Puppy
Soft Top
Pelican (Q)

Still no Airplane.

We started out with some warmup stuff. I don’t remember exactly but don’t think we did SSH. I do remember doing random numbers and asking the PAX the significance, which there wasn’t one but was hoping someone would come up with a great reason and I could go with that.

We got ready for the thang. Everyone seems to love partner 11s so we did those again…probably for the last time. This time they were keep your own count and the other partner ran a loop around the lighted park thing. The sets of 11s were-

Incline/decline merkins

Dips/one legged squat 2 ct

Incline/decline pickle pounders

The 11s were done at the top and bottom of the amphitheater and to get to the top you are to box jump. I once again partnered with Holy Roller when it did not benefit me one bit that the man is a beast. Dauber and Backflop are beasts and were setting a blazing pace—probably helped that they were cutting thru the middle of the park. I called them out once on it but couldn’t keep up with them the rest of the time to see what they were doing. By the end of the 11s I was only going up about 3 steps. Partly because I was tired and partly because I was listening to Charlie Murphy talk about Rick James on the Chapelle show. Which isn’t a podcast as I told numerous PAX that day. I’m glad I did this cause the Chapelle Show was pulled from Netflix at Dave’s request because apparently he wasn’t paid for it. The key learning here is if you happen to have a successful show be sure your contract includes streaming rights. Anyway we made it through about two rounds or so and it was time for some Mary. Don’t remember what we did except for we did do incline/decline/regular pickle pounders as most PAX didn’t get to the last set of 11s. Decline pickle pounders are hard but seems like a great angle.

We did CoR, NoR, announcements and intentions. Again 5 days later and I forget most of it but do remember Motor Boat mentioning our Ms being bored during intentions and I kindly reminded him that’s why we did pickle pounders at different angles. That should help for a day or two.

Anyways it’s been 5 days since I’ve been to the gloom, no BlackOps, nothing. Kind of sucks but using the time to rest my knee. Hoping everyone has a great thanksgiving!

Until next time,


Back-Blast Tuesday 11/24/2020 – Loco @ Pleasantville (NOT The County or The Station)

Everything is fine here. Pay no attention to the fire over there in the dumpster. 

I’ll start by saying the workout itself actually went pretty smooth this morning. However, the prep and post workout was not my best work. I had a workout somewhat in mind for the Loco @ The County when Crockpot originally asked me to take the Q. Then Hush Puppy took over as Site Q, Covid cases spiked (I don’t think these two facts are correlated), and The Loco was moved to the Station. At least that’s what I thought, so I came up with a different workout better suited for The Station. Instead of 11s, we would do 22s which is two sets of 11s running concurrently with 4 stations. Pretty great idea Dauber. I posted the Preblast feeling pretty good about myself. Then Hush Puppy had to be “that guy” and told me The Loco was moved to Pleasantville. 
So, I quickly changed the preblast before anyone would really see it (except Pelican who of course refreshes Slack, FaceBook and Twitter every 3 seconds so was able to snag a screenshot). I figured the 22s concept would work just as well on Main Street at Pleasantville. 
Like I said…the workout went pretty well. 9 PAX in total: Hush Puppy, Cratchit, Brown Tail (R), Backflop, Stickup, Holy Roller (R), Focker, Colonel Klink, Dauber (Q)
I even got to PV a little early to listen to the ads on Spotify so the playlist wouldn’t be interrupted. Didn’t matter…couple songs in and every knows the Dauber is not gonna lay down $5 a month for premium.
Anyway, here is a rundown of the workout real quick:  disclaimer, mosey to Main Street for COP (SSH, Toy Soldiers, Kendra Newmans / Michael Phelps, Grass Grabbers, Downward Dog, Mountain Climbers, Groiners), ran up and down Main Street doing 22s (Jump Squats, BBSU, Burpees, Reverse Crunches), then hustled back to the flag just in time to circle up for CoR, NoR, announcements, intentions, and a final prayer. 
Here are a few other tidbits of note:  We ran a ton…22s were designed with a much shorter distance at The Station;  Brown Tail is cranking 18 hour workdays and still came out and killed it (and might have lost a lung on the final 22);  Focker grasped the 22 concept pretty quick and was pretty proud of himself;  The usual suspects were out in front but Backflop was freaking flying this morning…which was impressive since he has tiny little baby legs;  Hush Puppy wanted to make sure I had seen his Dick video (yea, I already saw it); Cratchit may or may not have had drinks with his teenage son for his birthday last night; All 9 PAX stayed around the flag talking until it started to get weird;  and…finally…I was feeling good about myself for posting attendance on Slack before leaving the site.  I am extra thankful this holiday season for the PAX that gave me a heads up about it being accidentally posted on mumblechatter without making a big deal out of it.
I think that just about covers it.

BackBlast – “beast mode” @North Posh 11/23/2020

Thinking about Monday’s workout, I realized that this will likely be a short workout week for many, including myself, due to the holidays. I was also ready to bring back a “beast mode” WO to North Posh. I’m happy that I had 6 other beasts show up to endure the pain.

After a circle of pain warm up, we did a staggered Indian run (social distance friendly) down to the lower parking lot. There we did the following circuit.

Plotted a course that was 1/4 mile (1/2 mile round trip), so this included not only that steep hill from lower parking lot to the gate on main road, but turned right on main road to go further up another steep hill to the top. So basically it was up hill whole time.

Start: 25 merkins / 50 MTN climbers

Middle: (do each of these from lower parking lot to gate)
round 1: bear crawl
round 2: bernie sanders
round 3: sprint

End: 10 Burpees when you get to the top

As time was running out we ran back to the flag, then did 50 big boi’s

Fellow “beasts” include:
Brown Water
Viking Q

Be on the look out for more “Beast Mode” events coming to North Posh.

Backblast The Fog 11/21/2020

Really look forward to my Saturday mornings at Posh, and had been awhile since I had the Q. Thanks to those who came out

PAX: Jitterbug (QIC), Drysdale, Iceman, PK, Bob Ross, Minnow, Stick Up, Ladybird

Mosey to the Coupon Lot, which for the first time in awhile was unoccupied for COP: SSH, Hillbilly Walkers, Grass Grabbers, Stretching, Merkins, Copperhead Squats.

Thang 1- Mosey to lot by Egg Lawn. Each PAX took a spot by a Curb Stop. Exercise was to do 30 hop overs back and forth of the Curb Stop, Bear Crawl to other side of lot, Lunge Walk back; Rinse and Repeat x3. My Quads still hurt from these as I sit here Monday night

Thang 2- Mosey to The Bridge.We started at the top, and we performed a “7” of Burpees and Bobby Hurleys. 6 boyos, sprint to bottom, 1 Bobby Hurley, then Bernie Back up, 5-2, etc. I split the PAX into 2 groups of 4 and started from the top so we could have better vision on traffic. (bernie up hill is no joke)

Thang 3- Indian Run to the Rock Bridge for the Main Thang. I had a board of pain of exercises for the PAX to complete in order, then run to the top of the Hill do 5 Burpess and run back, then Rinse and Repeat of the Exercises; which were: 20 Merkins, 20 Squats, 20 Bicep Curls, 20 Tricep Extensions, 20 Mountain Climbers. I had the PAX choose either 2 smaller rocks, or 1 larger Rock for the Biceps and Triceps work.

We did this for about 20 Minutes so I provided some tunes mainly from my younger days; props to Bob Ross for getting most of the Bands, as his musical taste is similar to mine, I would rate his as excellent.

We headed back to the start point where Iceman was nice enough to start some Mary till I managed to catch up. Shockingly it was flutter kicks. Finished off with some Gas Pumps and that was time.

COR, NOR, and Intentions. It is a privilege to lead and when I do it makes COT a little more special; its an opportunity to realize the positive impact this group has had on me. These are difficult times and it is more important than ever to realize if we have disagreements, we are more alike than we are different. And our Core Principles bind us, and guide us. AYE! Jitterbug Out

F3 blood drive -Freed to Bleed-

Excited to announce the first ever F3Louisville blood drive! We have partnered with the Red Cross, to help deliver blood components to our cities much depleted blood reserves.

As of today, our region has seen 1020 blood drive cancellations due to COVID-19. Nearly 90,150 fewer blood components will be available to hospitals as a result of these cancellations. Nationally, the number of COVID-19-related cancellations has swelled, resulting in millions of donations going uncollected.

1 in 4 units of blood delivered to trauma centers in our region in 2019 was delivered following an ASAP or STAT request. Each of these requests must be addressed in fractions of an hour. Our ability to respond to emergency requests remains dangerously delicate due to blood drive cancellations, however.


When: Sunday January 10, 2021

12:00 PM – 5:00 PM

Where: The Jeffersonian

10617 Taylorsville Rd

Louisville, KY 40299

How: Registration link will be shared once created

Each person signing up will make an appointment time to donate blood. Between the hours of 12-5 on 1/10/21. You will need to a lot about an hour of time in your day. The extraction itself will only take about 8 minutes.

Why: Call to action

When the World shuts down, we step up. With so much going on in today’s world, what are WE doing about it. How are WE making our city a better place to live. THIS is a way to GIVE! THIS is a way to LEAD! THIS is a way to LOVE!

Share this with your family, your friends, everyone is welcome!

How big of an impact can we make?


11-24-20 DeVitto Pre-Blast– The Planetarium at the Boondocks

Legs, Legs, Legs!   It’s leg day and we will be working…. OUR LEGS (and a bit of core. We might do some back abs as a shout out to LePew)!  Bring gloves and coupon/ruck and the shortest shorts you can find.   Just ask Alexa for some shorts if you don’t have any.  GQ might have a shirt for you if you get cold. SYITG!

Pre-Blast: “Beast Mode” @ North Posh

There will be bear crawls, burpees, running, hills, and more. This will be a tough WO!

Why you should be there?
1) We don’t get up for easy
2) It’s probably been a long time since you’ve been to North Posh
3) Because most likely you are going to miss Thursday & Friday due to holidays, so start tough.

No coupons needed

Headlight and gloves recommended.

-Viking Q

BB: Motor Boat Q, The Hurt @ The Mutt, 11-21-20.

Every day men make decisions. Some men decide to let inertia rule their lives. They don’t get better; they decay, regress, depreciate, corrode, and fade. Other men decide to fight, lead, improve, grow, learn, and win.

Five such men [Sump Pump, Tiger, DiGiorno, Wham-O (R), and Ronnie Beaver] HIMs all, decided to show up on a great November Saturday at the Mutt this morning, with 57 degree temperatures, low cloud, and a strong mist. Led by Motor Boat (Q) and his 2.0, Overhead, as XO, we all got a little bit better, more humble, more resilient, and tougher.

The Daily Red Pill was dosed as follows:
1 Mutt Mile. Because we ran into no one except Tiger, coming in HOT for the workout (and a potential ghost sighting of Soft Top, who may have thought the flag so bravely flying at the AO was all that was left of the PAX who had gone out running, and so left us to our own devices, and, like a sane man, went off to get coffee and breakfast, without an appetizer of the DRP), no one in the neighborhood mistook us for a militia and called the police while we were submerged in a creek, singing the national anthem some time around midnight. What a relief. (Not like that has ever happened before….)

1 COP, including SSHs, copperhead squats, merkins, and downward dog and associated stretching.

The Thang: A Competition. Between 3 2-person teams, with Overhead serving as extra to Motor Boat’s team. We got coupons, and went to the football field for Relay Races. One person was the coupon carrier, getting it down and back, freestyle. The other person was the Strong Man, doing 10 burpees when the coupon carrier was at the far end of the field, and then 10 manmakers when he got back. The reward for finishing was Punishment. Like Oprah, “everyone gets a Punishment.” And we did not try to be sensitive, or caring, about such Punishments. Microaggressions happened. People dealt with it, somehow. A joy to behold.

But because IT PAYS TO BE A WINNER, the winning team in each race got a smaller punishment. You did not want to lose. After Punishment, the PAX did an Indian File (Native American File?) run around the path behind the Mutt’s field. This cycle repeated 4 times, with the Punishments including merkins, burpees, and big boys in varying doses – enough to notice, but not enough to take the PAX out of the game. The opportunity for leadership was shared among the PAX – Overhead, Tiger, and DiGiorno took turns on point. Sump was a tough, consistent force.

Ronnie Beaver never complained, and never quit.

Wham-O helped his team win all but one of the relays – the man’s a blur with a coupon on his shoulder.

As we moved towards the top of the hour, we returned the coupons, and moved to the Mutt Tent for an abbreviated Mary including flutter kicks, gas pumps, and merkins.

COT moved back to the flag. COR proved we did indeed leave no man behind. NOR – the usual. Announcements were light – but noted that in the Age of Lockdown 2.0, many AOs are changing locations, especially out near The County, so don’t fail to check Slack for changes. For Intentions, DiGiorno did Motor Boat’s work – no need for a stump speech – because he had great remarks about the importance of Resiliency in this crazy year of 2020, and the need to *build* our strength, so we can *be* strong for the people who need us, many of whom are getting pretty worn down.

Esse Quam Videri. Be the men that are needed, rather than only seeming to be those men.

Motor Boat closed out with the Lord’s Prayer. The PAX adjourned to Coffeeteria at Heine’s on Chenoweth, where they met up with the survivors of Violet’s sprint-focused beat down at the O. People were in good spirits, most of all because Handbook turns out to be alive, after all. The Second F factor was strong.

I love seeing people show up, work hard, and get better. This group matters, and the investment each of us makes in it matters. Thank you for getting out there and Getting After It. Stay strong; never quit.

Thank you also to Overhead, who was extremely helpful as XO, co-workout planner (see his worksheet below), Mutt Mile pathfinder, and tough PAX in all the workout. The kid’s a beast, and “the DRP is strong in him”. Consider getting your 2.0s out to The Gloom, men. It’s awesome.

Motor Boat, Q.

PB: Motor Boat Q – The Hurt at The Mutt – Saturday Nov. 21 at 7am

50+ DEVGRU ideas | navy seals, special forces, us navy seals
Shredder: we hear you in our heads even when you’re not around.

I am filling in as Q for Meter Maid. With my 2.0, Overhead, we have cooked up a super-size serving of The Red Pill. Accelerate into your weekend. Boo hoo, it may rain. GOOD. More opportunities to get tougher. Gloves are recommended. Bring a coupon if you like, but the Mutt has spares (being the fancy, well-provisioned AO that it is…) so if you don’t bring one, you can still enjoy *all* the fun in store. We’ll be running, we’ll be competing in teams, and we’ll be getting better.

As we learned at GR21:


You won’t want to lose tomorrow. SYITG.

BackBlast The Big Kapowski 11/19/2020

Really enjoyed my first Q at Bayside, and appreciate all who came out. It’s a great site and I promise you easier to get to than you think!! Hers what we did.

Jitterbug (QIC), Ladybird (R), Iceman (R), Sadie, Shuttlecock (R), Grandpa Bear, Charolais (R), Schotzie, Birdie, Slugger (2.0), Firing Pin (2.0)

Mosey and COP= SSH, Hillbilly Walkers, Grass Grabbers, Stretching, Merkins (10) Squats (20),

Mosey to front of school by concrete barriers. Split PAX into 2 groups. Group one performed AMRAP exercise using Concrete barriers while group to sprinted too, then bear crawled around stage in front of school and sprinted back. Then Switch. Performed this routine with Dips, Step Ups and Derkins.

Mosey over to Parking Lot, same 2 groups. Group 1 performed an exercise while group 2 Bernie Sanders to 1st light pole sprint back to start, Bernie to second light post and sprint back, and then Switch. The two exercises performed were merkins and squats

Mosey to other end of Parking lot and grabbed our coupons and lined up. Had the group do a “Seven” with the 2 exercises being Burpees and Bobby Hurleys. Group did 6 Burpees then Overhead Carry of Coupon to next light post, (seemed like a long way) Then do one Bobby Hurley and Overhead carry back…Then repeat 5-2, 4-3, etc.

Coupon COP- Group Circled up and did coupon exercises I called out. Biceps Curls, Overhead Press, Bent over Rows, Coupon Kettle Bell Swings, (think that was it)

Mary, COR, NOR

COT- Message was simple….this is a difficult time, some PAX are more effected than others. We encounter folks everyday, and everyone is going thru or dealing with something. Being Part of F3 for me has helped me focus on trying to truly be the Light

Thanks Again to the boys at Bayside

BB: 11-19-20 Round and Round at The Agony at the Boondocks

round and round we go! - Merry Go Round EFE | Meme Generator

As I noted in my pre-blast, the Boondocks is becoming one of my favorite sites. There is plenty of room to spread out, lots of unique areas to use and you can always gaze at the stars. I also hit the Boondocks on Tuesday, as Jolly Rancher had promised ideal viewing for a meteor shower. However, to my disappointment, we only saw one shooting star (and I even missed this). Good news is, we actually saw 3 at the Agony and I didn’t even have to false promise anything.

I was trying to think through my Weinke on Wednesday night and I decided to pull out a workout that I do at home from time to time and it is a 9 round routine. I figured it was appropriate with the NBA draft the night before. This is big event each year for us UK fans, I know not-so-much for the UL fans. Speaking of the draft, I received a request from Tidwell on Wednesday night for a ride out to the Boondocks on Thursday. In case you haven’t spent too much time with Tidwell, the kid is an NBA savant. No, really, he is the Rain Man of the NBA. He can break down any roster. This was a good thing, because I feel asleep watching the draft and was able to get the full recap from Cherry Grove to the Boondocks. Feeling educated on the NBA draft, I was reading to lead the HIM’s through their own several rounds. We pull in the lot very early to get set up and there is a truck already there. I was thinking it was either a couple getting to know each other better, someone up to no good or Focker. Luckily it was the latter.

A few more PAX strolled in and time was called. The PAX were:

Holly Roller (R)

Bulletin (R)





Cratchit (Q)

After the disclaimer was read, we went through the COT:


Toy Soldiers (Jolly’s favorite, but he fartsacked my Q)

Grass Grabbers

Runners stretch (gotta do these when Focker is there)

We then headed down the very dark parking lot where I went through the workout with the PAX. It was a progressive ladder with 9 rounds. After each round, we would take a lap around the baseball field. Did I mention it was really dark? At this point, I could not tell if it was Backflop next to me or one of the little leaguers that got left behind. In all seriousness, Backflop deserves major props. The guy seems to Q every other day and now he is picking up Site Q duties left and right. It takes a big man to take that on. I digress. Here were the 9 rounds with the progressive ladder:

5 BOYO’s


15 Big Boys

20 Shoulder Presses

25 Squats

30 Curls

35 Bench Press

40 Flutter Kicks (4 count)

50 Bobby Hurley’s

There wasn’t much mumble chatter, so I knew the PAX were working hard. At one point during the lap, I really felt good as I was keeping up with Holly Roller. However, I realized he was just pushing me and acting as my pace car. He is a true HIM and that is just what he does. Once we made a turn, all I saw was smoke and I never saw him again. I was also wondering if the PAX were quiet cause they were just enjoying the rap playlist. Then towards the end Bulletin confirmed this was not true by letting me know “Cratchit, your playlist sucks!”.

A few PAX made it close through all 9 rounds and time was called. We mosied back up to the front and circled up for COR, NOR and then announcements and intentions. We discussed the changes going on for the County due to COVID restrictions and some possible options for future Nest sites around the County. Please continue to check Slack for updates.

Always a pleasure to lead such a great group.


Backblast – Gladiator @ The Abyss – 11.20.2020 – Captain Cruncherry Q

When I signed up to Q this, I expected smaller numbers. The Abyss is like a fine wine. Or what I think a fine wine would be. I don’t really drink too much wine, and definitely don’t drink fine wine. It is hard to appreciate this AO, unless you have been there a few times. Unfortunately it is off the beaten path, meaning it is if further than a few minutes from the interstate, which makes it a destination, not a random whim. Much to my surprise, I pulled up and it was lit up like a Christmas tree with all the headlights. In total, 15 PAX were present. NPT, Schlitz, Uncle Sam, Lady Bird (and Emma), Tidwell, Pickleball, Sadie, F-Stop, Mr. Hat, Maytag, Brown Water, Cowboy, Joanna (FNG – as in Chip and Joanna), Jitterbug and Captain Crunchberry.

Weather: Hovering around 48.

DISCLAIMER: I’m not a professional, I have received no formal training, anything I say is a suggestion, and you should modify as necessary. COVID-19 is getting closer, so if you feel sick, go home, keep your distance. Aye?


  • SSH
  • Toy Soldiers
  • Kendra Newmans
  • Michael Phelps
  • Downward Dog

As I mentioned above, I thought the numbers would be small. Yesterday I got a call from Jolly Rancher, advising that Cowboy would be bringing an FNG. Then later last night, Sadie reported he would also be there with an FNG (who failed to show.) I have been trying to headlock a buddy that lives close out there, and had invited him (again.) So, I had decided that my original wienke would have to be put on hold. With potentially 3 FNGs, it was going to be too challenging. So I went back to the well, and pulled out a wienke I have ran before. It allows each PAX to move at their own pace, and not feel like they are dragging the group down. (When I first started I jokingly refereed to myself as the anchor.)


Circuit Work – 4 Stations, each with 4 exercises.  Pick 2 exercises, do 20 reps, and mosey to the next station.  The last station was just Burpees. On the way back up the hill, do the other two exercises.  Rinse and repeat.

Station 1 – Coupons – Curls, Overhead Press, Bentover Row, Skull Crushers (Tricep Extensions)

Station 2 – Legs – Squats, Lunges, Monkey Humpers, Calf Raises

Station 3 – Other Stuff – Dips, Stepups, Derkins, Incline Merkins

Station 4 – Burpees x 10


Because of the larger numbers, half the PAX “skipped” station 1, and proceeded straight to station 2. This provided groups of 7 or 8, depending on how we actually split up. But since it was all on your own, we eventually broke down into even smaller groups. While we were progressing through the stations, I was still trying to figure out who had actually shown up today. The one light at The Abyss has been out or off for a while. Insert reference to 2020, and the light at the end of the tunnel being turned off. So the only true light there is the light Uncle Same has for the flag. It is really cool, because you can star gaze all you want. It is really uncool that you are constantly guessing who you are close to.

As time started to expire, I collected the cones, and gathered the PAX as we proceeded back to the basketball court for some Mary.  Mary consisted of Gas Pumps, Flutter Kicks, and American Hammers.

Count-o-rama, Name-o-rama.

ANNOUNCEMENTS: CSAUP – County Fair is being postponed. The need for the donation doesn’t change. Keep an eye on Slack for updates, and keep the donations rolling in.

INTENTIONS: Lady Bird blended announcements right into intentions with a reflection on faith and freedom. Keep Mr. Hat and his M in your thoughts and prayer. Their last attempt for IVF was unsuccessful. I can only imagine the emotional toll this process has been for him and his wife.

THE REST OF THE STORY: Today was just simply about putting in the work. I closed out with thanks for the PAX represented there, and . I hope I was able to give each of them a little challenge, and a little sweat.

Until next time, O’ Captain my Captain.

Back Blast – Planetarium @ Boondocks – Failed Meteor Shower – 11/17/2020

So, my pre-blast implied that there would be a great meteor shower happening at none other than the Planetarium at the Boondocks.

My brother, none other than Captain Crunchberry, gave me the heads up. I did a little research before I implied the same in my pre-blast – and it was true…there was a meteor shower taking place which was supposed to peak at like 0400am on Tuesday. But, I think we only saw one…and that may have been a plane, who knows. Nothing like a meteor shower weinke that goes down in flames, huh?

I think this may have just be another way for my big brother to make fun of me. Jerk.


  • Spree
  • Honey Do
  • Bulletin (R)
  • Captain Crunchberry
  • Cratchit
  • Tidwell
  • Lucky Charms
  • Launchpad (R)
  • Jolly Rancher (Q)

Time was called at 0530am and I gave the standard disclaimers. Told everyone to grab their coupons and we set out for a mosey towards the ballfields. We stopped next to the sidewalk in right field for COP.


  • SSH
  • Grass Grabbers
  • Downward Dog + Runner’s Stretches
  • Copperhead Squats
  • Bat Wings

The Thang – EMOMs:

I told the PAX that we’d be doing several EMOMs today – which is a set of exercises we do every minute on the minute.

When we started the EMOM which was:

  • Lap around the ballfield
  • 5-minutes:
    • 5x Big Boy Situps
    • 10x Squats
    • 15x Curls
  • Lap around the ballfield
  • 5-minutes:
    • 5x Big Boy Situps
    • 10x Squats
    • 15x Curls
  • Lap around the ballfield
  • 5-minutes:
    • 5x Big Boy Situps
    • 10x Merkins
    • 15x Skull Crushers
  • Lap around the ballfield
  • 5-minutes:
    • 5x Big Boy Situps
    • 10x Merkins
    • 15x Skull Crushers
  • Lap around the ballfield
  • 5-minutes:
    • 5x Big Boy Situps
    • 10x Benchpresses
    • 15x Squats

We were running short on time, so we grabbed the coupons and headed back towards the flags for a little Mary, which included Gas Pumps and Flutter Kicks.

Time was then called.


Countarama, namearama, announcements and intentions. This workout was meant to spend some time on our backs so we could try and find some meteors. Well, Bulletin apparently saw one at some point – or maybe he’s just lying to me to make me feel good about the idea. Either way, it was a pleasure to lead the PAX in this one.

Always humbled to lead!

Jolly Rancher out!

11/19/20 – Cloverfield at The Garden @North Posh

PAX 17:

  • Huggies
  • Jewel
  • Little Jerry (R)
  • Mr Roper
  • Double Down (R)
  • Diane Dukes
  • Catfish
  • Harbaugh
  • F-Stop
  • Wide Right
  • Edward Scissorhands
  • Root Canal (FNG)
  • Nice and Slow
  • Subrime
  • Holler
  • Natty Light
  • Jimmy Neutron (Q)


Mosey with coupons down the front hill towards Shelbyville Rd, SSH, Grass grabbers, 10 merkins, downward dog, calf and runner stretch for each leg, Kendra Newmans, and Michael Phelps.

The Thang :

Thanks to Nino (for allowing me to borrow his lights and cones) I was able to light up the side of the hill like a Charlie Brown Christmas tree. That is to say, it was still so dark you couldn’t tell who was 10 feet away from you, but you could see the lines to cross in the workout as we progressed from one stage to another. The first time through we started with 5 reps of each exercise, the second time up the hill we increased to 10 reps, third time up 15, then 20…

  • Stage 1 – Manmakers and Coupon Curls
  • Stage 2 – Tuckees (Burpee with tuck jump at the top)
  • Stage 3 – Hurpees (Burpee with hand release merkin at the bottom)
  • Stage 4 – Lunges and Squats

Between Stage 1 and Stage 2 we did about 30 yards of murder bunnies. Between Stage 2 and 3 we sprinted (as fast as possible in the near pitch-blackness). Between Stage 3 and 4 were bear crawls. Upon reaching the top of the hill we repeated the exercises on the way back down. So bear crawl from Stage 4 -> 3, 5 Hurpees, sprint to Stage 2, 5 Tuckees, Murder Bunny to Stage 1. Repeat until time.

COR – 17 by picking up two Ruckers, NOR – FNG named Root Canal, based on the fact that Nice and Slow had been talking to him about showing up for about 2 years, but Little Jerry went in for a root canal and convinced him to show up. Announcements included reminders about pandemic and proper procedures for F3 to ensure best practices for remaining healthy. Intentions, especially for Double Down’s mom and sister, who both have cancer. Our Father prayer to close.

Workout Notes: It is harder than I thought to judge murder bunny distance in the pitch black, so we got to do a lot of those. Jewel pointed out that bear-crawling downhill may be even more difficult than going uphill. At one point I am pretty sure I heard Catfish curse, which I am hoping was because of the difficulty of the workout rather than him having to murder bunny around me as he was lapping me on the course. Catfish later demonstrated best form on Tuckees to about 5 people struggling through them. Nice and Slow was the one who headlocked me and he finally made it to one of my Qs (only my 3rd so far). The venue change for Gardeners was refreshing and allowed for extra murder bunnies. As always I am very humbled and grateful to lead a group of such hard-working men.

Peace and Love

Jimmy Neutron