McAfee @ The Silo – Back to Basics Beast Mode: 9.23.19

Catfish called me out on Saturday that I had not been to North Posh, aka The Silo in a while. This is true, but to my defense I have been posting more inside 265 since Nino and I decided to split the region to try to adequately attend as many workouts as possible. All excuses aside, it’s still bee a minute so when he asked me to step up and Q so he could have the day off, I gladly accepted.

North Posh started out as a “Beat Mode” workout for those who wanted something a little more challenging. Catfish and others have done a great job and continue to push our Pax and region through this workout site. #TClaps

I wanted to get back to basics, nothing fancy, but work hard for a full 45 minutes. So that’s what we did!

Pax: Captain-Insane-O, Milton, Huggies, McAfee (QIC)

After a quick disclaimer, we moseyed down the hill to the small pavilion by the lake for COP. We had some rain and wanted to try to stay dry if possible since weren’t going to be running much.


I was in St. Louis this past week and we did this warm up (which I had only done once before) and it was killer so I decided to adopt it.

10 to 1 Motivators – Do 10 reps of full SSH, half SSH, no arm SSH, and jumps. After 10 of each continue with 9 reps of each and so on in descending order until you reach 1. Talk about a calf burn. Starchild would love these!


Modified Tabata Something Else

32 rounds of 30 seconds of work, followed by 15 seconds of rest.

First 8 rounds – Dips

2nd 8 rounds – Squats

3rd 8 rounds – Merkins

4th 8 rounds – Big Bois

After all 32 rounds were complete, we mosey back to the flag.


Since the guys like the 10 to 1 Motivators so much, we decided to finish with them as well.

After this we did some light stretching and COT

A few announcements, prayers for our triceps and we close with “Our Father”.

Great way to start the week and hope the other three men feel strong taking on the day after what we did this morning.

-McAfee out

Week 3 of IPC @ The County: 9.20.19

Last week we got the announcement for Week 3 of the Iron Pax Challenge and it was the first, (and now we know only) timed AMRAP workout. For some of you, an AMRAP workout may be familiar, and the most that I have done in the past relatively short in time and may max out around 25-30 min. This week’s workout was 43 minutes, which is insane. That’s a long sustained workout for any athlete, especially when you add weighted movements.

We opted to go to the County this week since pull-ups were involved and they have a great set up. Seems like everyone did the workout there just for the simple fact that it was so convenient to host a good number of guys at one time.

I arrived a little early, and Grizzly was already there getting ready and helping me bring some coupons to the playground. Several other guys rolled in and just before 5:30 we circled up for discussion of the movements and clarified any questions.

PAX: Captain Insane-O, Trump, Pork Chop, Scuba Steve, Fergie, Grizzly, Deuce, McAfee (QIC)

Here was the workout:

All of these studs performed well and many were above the national average. Such a privilege to get to work hard alongside these men.

Next week is the last and final week, looking forward to finishing strong!

-McAfee out

9/22 Charlie Vettiner Ruck Training


Guys are absolutely getting after the training for the custom tough coming up in October. Last night at Charlie Vettiner park 7 HIM met in the dark strange parking lot at 9PM to train. Along for the ride;

  • 25lb “Slugga”
  • 6 ft. 6×6 post
  • 30lb. Sandbag
  • 60lb. Sandbag

We went 5 miles through Charlie Vettiner golf course and the park.

  • Kilo
  • ToolTime
  • G-String
  • Snowman
  • Tony Malito
  • PK
  • PlumbBob

F3Louisville GORUCK tough packing list

Corps of Discovery

The Corps of Discovery was a specially-established unit of the United States Army which formed the nucleus of the Lewis and Clark Expedition that took place between May 1804 and September 1806. The Corps, which was a select group of volunteers, were led jointly by CaptainMeriwether Lewis and Second LieutenantWilliam Clark. Commissioned by President Thomas Jefferson, the Corps’ objectives were scientific and commercial – to study the area’s plants, animal life, and geography, and to learn how the Louisiana Purchase could be exploited economically.

Faith dare the soul to go further than it can see.

William Clark

What to Bring

  • A rucksack aka backpack (GR1 or Rucker recommended)
  • Ruck Plate = to your weight requirement
    • If you weigh >150 lbs = 30 lb. Ruck Plate (or equivalent)
    • If you weigh < 150 lbs = 20 lb. Ruck Plate (or equivalent)
  • Hydration Bladder: Source 3L recommended
  • Nalgene bottle (1L) or equivalent (electrolytes recommended)
  • Reflective Ruck Bands (or equivalent) on your ruck
  • Headlamp with extra batteries
  • Chem light
  • Windbreaker (only if the temperature is expected below 60 ℉)
  • Photo ID and $30 cash (Quitter cash and for food at endex)
  • Carabiner
  • Protein bars and or energy gels recommended
  • Change of clothes in a dry bag recommended
  • Gloves

Starting point

Ashland Park
214 Center St.
Clarksville, IN 47129

Event will begin at 9PM. I recommend arriving no later than 8PM.

We will end exactly where we started, mid morning on October 12th. There will be beer and a food truck at endex. You are welcome to invite family and friends to relish in your accomplishment.

Your Cadre


Army Special Forces

Iraq, Africa, Europe

Stephen did 21 years in the Army and half of that time in Special Forces. When he retired he realized he squandered his nest egg on Harley-Davidson motorcycles and guns, so he started a civilian career. He got involved with GORUCK to connect with his Special Forces brothers, give back to the community, and make better Americans through some Good Livin’.

IronPAXChallenge Week 4 BlackOps at The Posh 9.24.19 PreBlast

The end of the 2019 IronPAXChallenge is in sight as we’ll  take on the fourth & final WO tomorrow at The Posh. We’re going to start at 0515 to ensure we’re finished by the regular time of 0615 & we will also meet at a different location (shown below).

We normally meet at Location 1, tomorrow we’ll meet at Location 2

Here’s the final WO & the link to the video to watch the exercises involved.


I look forward to closing this thing out strong!



9.21.19 BB @ Nest Pre-Ruck

I had originally planned to ruck at North Posh but a race with over 1,000 racers had it closed down. I ended up moving it to the County and ending for those wanting t to join Airplane’s 40th Birthday Q.

I wasn’t sure how many we would have but was pleased with having 5 and later 6 as I will describe. Dauber had been at a St.X game in Bowling Green, Duckling had been battling mold, and Jolly Rancher had been working on the West Coast earlier in the week.

PAX: Jolly Rancher, McAfee, Snowman, Dauber, Duckling and Meter Maid (Q)

Before we left, we had received word that Duckling did not get the audible and went to North Posh. We rucked around the church until he arrived. Rather than do our usual 2.8 to 3.0 mile loop, we headed deep into Pewee Valley.

We had lots of great mumblechatter and rotated a 45 pound sand bag ever 5 minutes. Jolly told us of his continued excitement around fire trucks. He spotted some of his volunteer fire trucks on runs and denoted their type and vintage. Seeing Captain Crunchberries on his fire run made me ask Jolly if Captain has ever rucked before? He said that he did not but I told him we need to get him out on one. I may have an Ruck or two or three to lend out.

We ended up doing about 5.9 miles.


9.17.19 Back Blast-Bag of Wrenches @ The O

This was my Q so I’m allowed to preach, right? Well let me say this: If you’ve been out for a while and you are comfortable at your home AO, go visit some other places. What’s better, if you have some Q experience, share some of yourself, your personality and creativity with other dudes. No place (except perhaps Bayside) is more than twenty minutes away. I myself need to put this into practice more and will continue to make that effort. That said, in the past few weeks of getting around, I’ve formed a bond with Deuce, re-united with Mr. Hat, Skirmish and Scuba Steve, got to workout with guys I had not yet met and witnessed 1st hand the Beast-Boy that is… McAfee. Getting out is good, traveling is good and going through it and getting to know other HIM on a deeper level…well that’s just good for the soul. In a roundabout way, it’s like Diablo’s post about the “U” (check out the 3rdF channel on Slack). To sum it up, it states that instead of being inclusive to only a circle, open it up to a U. Let other people in. The same can be said of the reverse. Go put yourself out there, invite yourselves to others’ circles, and share of yourself. All of us are a welcoming, receptive bunch that individually have lot within ourselves to give to others.

All that said, I was inspired because of my experience at the conclusion of our beat down at the Bag of Wrenches on a beautifully perfect Tuesday morning and with this fine group of men.

PAX: Handbook, Butcher, Pixar, Kryllan, Escort, Shiplap, Scuba Steve, McAfee, Trump, Zartan, Vincent, Violet, Cakewill, BigBird (QIC)

0530: Said disclaimer and off for a quick mosey to warm up and landed at the tennis courts for the duration of my time.

COP: SSH, High Knees, Bat Wings, Michael Phelps, X Body Mtn Climbers, Runners Stretch, Pigeon Stretch.

…Of course Tabata: Peter Parker Merkins- not too bad first round, eh Scuba?


The Thang: Four Corners. Inside the cage we would run the length of courts like a box. First, run an All Out to the first corner-5 Burpees. Side shuffle to the next corner-10 Star Jacks. Bernie Sanders to the next corner-15 Merkins. Karaoke back to start-20 BBSU’s. Rinse and repeat for as many rounds until time was called.


Finally, as your Bird likes to do, ended with a bit of fun. Introduced the PAX to The Wonky Donkey, burning out our shoulders. We would hold plank for the entirety of the song and every time we heard, “wonky donkey,” we would do two donkey kicks.

Recover and head to the flags.

COR, NOR (learned the origin of Shiplap and his name) and COT

Made a few announcements.

Closed out with saying that we all come out in the mornings, work hard and push ourselves and in doing so, get better. Let’s incorporate this mentality into other areas of our lives. Push ourselves outside of our comfort zones, realizing that what isn’t easy can only make us stronger.

Ended with an Our Father.

Until next time…


I Love This Group, Man

I knew I needed F3 back in my life. I knew I needed to stalk the Slack channels again and read the nonsense you hooligans posted on there. But more than that, I knew I needed to get back out ITG.

The Hats moving opened up an opportunity to be closer to Skirmish. We are a stone’s throw from each other (kinda) and the early start time (as if 0530 isn’t early enough) and new BO AOs benefit both of our schedules.

Other HIMs have made appearances: Huggies, Nino, Hot Wheels, Frosted Tips, Harbaugh, Fungi, Storm Trooper, Big Bird, and I know I’m probably missing someone. I know I speak for Skirmish when I say that we are grateful for each of you coming out with us; come back anytime, and if you’re reading this and want to join us when you can, we’d love to see you. One thing to expect: we never do less than 50 SSHs IC.

It’s often just the two of us. In any other situation in life, it’d be awkward. But not with F3. Not this group. We share in the pain of burpees and bear crawls, and we mumblechatter about kids, life, football, and faith.

We do a lot of partner work. We split up too many burpees and run around the parking lot. There’s a lot of rinse and repeat in our WOs, and we are always browsing the Exicon for new ideas that sound great in our heads but are painful in execution.

But that’s not why we get together. I’ve given up on my dream bod of some of you studly studs. When I missed F3 WOs for about a year, I realized that I missed the WOs because they made me more energized during the day and pushed me to eat healthier and take better care of the temple God has given me. I realized that I missed the brotherhood of pushing each other ITG, that sharing a bond of the pain of 100 burpees or Jack Webbs was only a fraction of why this group exists. I realized that I missed the COT, the charity of this group, the soft hearts of this group, all the donation drives, and the need to pray together because I don’t pray like I should on my own.

I’m just so grateful for each of you. That’s all I really want to say. I love this group, man.

IronPAXChallenge Week 3 BO at The County 9.21.19 BB


Each week of the first two weeks of the IPC I’ve Qd the weekly WO on Tuesday for a couple of reasons…1. Friday is the M’s day to workout & 2. I prefer to get this thing knocked out & not having it looming over my head for the week. However, this week was going to be different because the M left on Monday at 0530 for a meeting in Orlando & wasn’t due back in until Thursday night so my plan was to do the WO on Friday with McAfee. Then I was talking with Catfish about how the WO went on Tuesday he told me got mixed up in some counting to where he was off by 100 reps. This was absolutely eating the Spartan alive to the extent he asked if I’d want to do the WO on Saturday…I thought 💭this wasn’t a bad idea because then I could post on Friday to get back in a rhythm vs being off a week & going straight into the IPC. Turns out the M’s return flight on Thursday got canceled putting her in mid-day Friday & I couldn’t post so I ended up going into the WO after being off for a week. Enough with the back story, here’s the rundown of what happened:


  1. Catfish
  2. Gypsy
  3. Husky
  4. Nino (QIC)

Due to the pull ups required for this WO The County is an absolute ideal location to enable multiple PAX to do pull ups at once which is why this WO was done 4-5 times there this week. With only 4 of us we all picked a designated area to do the WO. I had each of us get 2 coupons: 1 to use for the WO & the other to use to keep track of your count. The playground at The County is on a rubber pad & my idea was to have each PAX use a piece of chalk to mark down a tally each time they completed a round so that no one gets mixed up in their counting, but due the rubber pad we had to have a coupon present instead. We walked through the WO: what each exercise was along with number of reps. I turned on some jams & gave a “3 count” to begin:

Week 3 WO: “Meter’s 43”


No running…not a single step, but this thing was an absolute beast.

Week 3 Results: “Meter’s 43”

  • Catfish: 1512 reps
  • Gypsy: 710 reps
  • Husky: 900 reps
  • Nino: 905 reps

In case you’re wondering what Catfish did on Tuesday, he couldn’t recall if he’d done 1243 reps or 1343 reps & was going to submit the lower to be safe. I’m glad he didn’t, because this morning he put up 169 more reps than the higher of the two options from Tuesday. I love how these WOs force you to push yourself & those around you.

I also want to give a shout out to the PAX who posted for the Nest WO at The County this morning & their support/encouragement as they passed us throughout the duration of the 43 minutes. 👊🏼


  • COR
  • NOR
  • Announcements
  • Intentions

3 WOs down, 1 more to go to wrap up this IPC, but who knows maybe McAfee & I have something in store to where this won’t really be the end.

Nino out.

IronPAXChallenge Week 3 BlackOps at The County 9.21.19 PreBlast

The M has been out of town all week so I haven’t been able to post meaning I haven’t been able to complete the Week 3 WO of the IPC…so if you haven’t been able to do take on the 43 minutes of misery below,  but would like to then come meet me at the playground of The County tomorrow.




9/20/2019 BlackOps at the Mutt

PAX (4) Glen Ross, Wham!, Pepperoni, Blueprint

4th consecutive week with BlackOps/ Queless Fridays at the Mutt.

Thang: Changed up the Mutt 300 format and added the back/ reflection walking path into the loop for today.  So each round was approximately ½ mile—with 2 stops; stop 1 was coupons at prayer garden, then stop 2 at the playground for abs.

Each pax owned one round of each and wrapped it up right at 6:15

Ended with announcements (October ruck events), intentions (prayers for Glass Joe’s newborn daughter) and prayer (Group Our Father)


!!!VQ ALERT!!! Messy Q – The Hurt at The Mutt

Do you remember the first time you led? Do you remember the last time you led? That awesome feeling knowing that you get to start your day by leading a group of leaders in our community! Come join Messy at The Mutt in the morning for his VQ.

We’ll do a little running, some coupon work and maybe even kick the ball. Show up to find out what Messy has in store for you.


Backblast: Nice and Slow Q – Racing Around the Garden

St Pats SpeedwayWeather: 66 degrees with 71% humidity – perfect morning

Pax: Fructose, Domino, Jewel, Uncle Rico, Husky, Goose, Minnow, Holler, Sarbanes, Nice and Slow (Q)

I planned this workout on the night before and wanted to try a few new things and do some old things too. My goal is always to get heart rates up (above 150 in the first five minutes) and keep them there. This is important for getting in great shape and caloric burning.

Workout: Run up Everest and stretch and do initial exercises.

Then we made our way to a loop that I discovered on satellite imagery of the site at the top of the AO. We needed a name for it.  The small loop at the bottom was named Bristol by Huggies.  We named a new loop, which is massive – Talladega. Obviously, the Garden guys are a bit red.

I split Tallageda up into three sections: Section 1: curb touches (where you use the curb and move to the right by touching the top of the curb with each foot), Section 2: Bear Crawl, Section 3: Sprint.  We did this on repeat for 7 minutes.

Then we went to the back hill and split up.  At this point, I realized that some of the group was not going to be able to complete what I had in mind. So I modified on the fly. I gave the PAX the opportunity to choose to run to the top and do 10 pullups and run back or run to the middle and do 20 pushups and run back.  We split the PAX up into two groups and while Wave 1 went, Wave 2 did exercises for 2ish minutes…when Wave 1 returned, they did the exercises for 2ish minutes and then went back up the hill.  The exercises were grinders, coupon skiers, coupon curls, coupon squat thrusters. Each round the PAX completed a different exercise, so we ran up the hill a total of four times, which was not that bad.

We had some time left, so we used Bristol to do five laps.  On one side, we would Bernie Sanders and on the other we would lunge walk.

We ended with a couple of minutes of Mary.

Thanks to all the guys that came out! It was an honor to lead you for 45 minutes.

9/20 Pleasantville Backblast #KiloQ

Amphitheatre at Norton Commons

Woke up to an early alarm this mornin, slipped into my favorite pair of Saxx underwear some Old Navy shorts and a 26.2 F3LOUISVILLE tee. Slipped on my Injinji socks, Laced up my Brooks Adrenaline and off the scoop up PK for the long haul out to Pleasantville. I had a set in mind that I have been wanting to incorporate into a weinke but wasn’t sure of the best way until I arrived at the Pleasantville meet up. The Amphitheatre was really calling my name, only thing is I was really unsure how to safely have the pax mosey down to to the stage for COP. After an unsuccessful search for the trusty siteQ, Jolly Rancher (hope he’s ok!). YHC decided to ask other pax the best way to make it down to the stage. Off we went!

Captain crunchberry
Meat towel
FNG “long horn”
Soft top
Momma’s boy
Jitter bug
Speed bump


15 Merkins

20 Mtn climbsrs

25 Abe Vigodas

25 SSH


Partner up, all work done individually but staying with and pushing your partner. set starts at the bottom of amphitheater.

50 squats

Box jump to top

50 jump squats

Walk down to bottom

50 lunges

Box jump to top

50 Jump lunges

Walk to stage

50 burpees

SET #2

50 LBC

Box jump to the top

50 6in. LBC

Walk to hottom

50 box cutters

Box jump to top

50 flutters

Walk to bottom

50 burpees


Finisher with Abo Rama!!!

I REALLY like this AO and am impressed every time I post. It has so much potential!!!

Huge s/o to Worm for raising over $12,000 for Camp Quality through his annual golf scramble. F3louisville has accounted for over $1000 of that TCLAPS pax!! This is what it’s all about fellas!



Back Blast 19-Sept-2019 Thursday The Agony @ The County 05:30 Backflop Q

@ 05:00 All was calm, there was a crispness to the air.  The 10 x 100 lumen station lights lit up St. Als as if we were ready to land a Boeing 747 jumbo jet.  Little did the PAX know what was about to happen.  @ 05:30, 15 brave HIMs touched down on the runway of Agony and left their mark in F3 history @ the County with coupons in-hand.  It was daunting, it was brutal and it was a tall order to ask to which I am so proud of these HIM’s for crushing the task at hand. 

PAX: Jerry Maguire – (R), Pewpew, Gilligan, Mama’s Boy, Bulletin-(R), Peach, Valdez, Scratch n Dent, Alexa, Pelican, Dutch Oven, Crachit, Big Bird, Asian Zing (R), Backflop Q

Weather: mid 60’s clear

Started with a mosey around to the front of St. Als

CoR – 30 side straddle hops, 20 Toy Soldiers, 15 Grass Grabbers, Michael Phelps on your own, Kindra Newmans front/back, arm stretches, downward dog – right over left, left over right, quad stretches  

Thang#1 – 10 lighted station workout w/ coupons 

10 lighted stations

25 reps per station

After the completion of each lighted station, PAX mosey w/ coupon back to station #1, turn around, then mosey w/ coupon back to the next station in the line.

• 1st station – Derkins w/ coupon

• 2nd station – Lunges w/ coupon

• 3rd station – Man-makers w/ coupon

• 4th station – Squats w/coupon

• 5th station – Big boys w/ coupon

• 6th station – Bicep curls w/coupon

• 7th station – American Hammers w/ coupon

• 8th station – Shoulder press w/ coupon

• 9th station – Kettle bell swings w/ coupon

• 10th station – Upright rows w/ coupon

Thang #2 – suicide runs between stations, made it through all 10 stations then returned coupons.

Circled around for some Mary – 20 x LBC’s, 1 min plank

CoR, CoT

Announcements – Ruck on October 18th, don’t forget to sign up…BUSCHHHHH (Q)

Words of wisdom – I’ve developed many new friendships with F3 and I’m eternally grateful for that.  Asked PAX to do something positive today for someone else.  Made note to be good fathers, husbands and generally good people in this crazy world we live in.  Be a beacon of light for all to see.

Intentions – Keep Alexa in your prayers as he will be doing an IronMan soon

Ended with Our Father

Great time had by all – till next time, Backflop signing off 

BackBlast Digiorno Q The Mutt Extender #F3Counts

The weather is getting really nice ITG. Perfect day to do something tough but fair.
Q: Digiorno
PAX: Buschhhhh, Wham-O, Tureen, Backdraft, Geppetto, Snowman, Hamm, No Show, Soft Top, Glenn Ross, Waterboy, Duece, Fridge, Blueprint, Sump Pump, Wiki, Larry Flint, Zima, Digiorno Q
Disclaimer given…
Mosey around track
Crab Walk up the hill along side building
Bear Crawl to big parking lot near portico
Circle up
10 count
10 Tony Hawk’s OYO
(Burpee, 360 jump…I wish someone had a video of this)
Lots of stretching
Mosey to back parking lot
Partner Up
Thang 1:
Highway to Hell-o 100 Burpees
Cones are placed 40-ish yard apart.
Pax partner up and line up on start line.
Start with 5 burpees, then travel to the other end in the method on the sheet. When you get to the other end, do 5 burpees and travel back by the same method.
Repeat until you’ve traveled by all methods on the sheet (and have done your 100 burpees). Keep going until audible swearing is heard, or until time runs out.
Broad Jump
Crab Walk
Partner Carry
Bernie Sanders
AYG (Sprint)
Bear Crawl
Side Shuffle
All PAX finished with a few minutes to spare.
I made the mistake of calling on Buschhhhh for an exercise…he called AYG Sprint to the cones. Called on Snowman for how we would get back…he called Bernie Sanders. With 1 minute left, Hamm called 20 Air Squats.
We did a mosey back to the flag.
YHC is always very humbled by the turnout and the way each and every PAX pushes each other to the next level. Today was tough for me. I appreciate everyone doing the hard thing and joining me at The Mutt.
I Love My Mutts

8/20 Pleasantville Preblast KiloQ

Old Bay has problems opening doors, therefore instead of a great leader you’ll get a mediocre one at Pleasantville tomorrow. I know one thing though, this is the traveling mutt Friday AO. The one day of the week those boys decide to venture outside St. Matthews. We will have some fun and Ill try to keep my voice down, so not to disturb Bushhhhhhhs Ex who is the neighborhood president.



Back-Blast – North Posh – The Silo – 9.16.19

PAX in attendance:


Bob Ross




Not a whole lot of detail to share in this BB as we kept it simple and did an out and back run. PAX circled up with the usual disclaimer and started out running toward South Posh. We headed down the path toward the gazebo, cut across the path between the lakes, crossed the street down to the pit and started out on the path along the creek. We ran over to the Gheens Lodge before turning around and heading back.

We arrived back at the North Posh lot with about 5 minutes left to spare. We finished with some stretching and circled up for COT.


October Ruck

This was a bit of a different workout but I think the PAX enjoyed it. Honored to lead the group once again.


Backblast The Incubator 9/16/19

I was catching up on Blasts and realized there was one missing….Oopsie!  Here’s what we did.

PAX-   Jitterbug (Q), Iceman (R), Ladybird (R), Retainer (Good to see you man!), Deepdish, Wapner, Tenderfoot, Swifty, Buzzsaw, Ripple

Short Mosey and COP-   SSH, Imperial Walker Squats, Grass Grabbers, Stretching,  Then while holding plank in between performed in succession,  5 Merkins, 10 Mountain Climbers, 5 Merkins, all in Cadence

Thang 1-  Mosey to the Bridge for an 11 of Burpees and Squat Jumps.  Started at bottom for 10 Burpees, Bernie Sanders to top of Bridge for 1 Jump Squat, Sprint back to Bottom…9 Burpees, etc.   Forgot how much Squat Jumps Suck

Thang 2-  Mosey Back to Parking lot by Gheens Lodge and had PAX complete following 3 sets in succession with 10 count in between

– Bernie 50 Yards (roughly) Perform 20 Booyah Pushups with partner; Sprint Back and do 30 single count Jump Lunges

-Bernie 50 Yards, Perform 20 T-Merkins, Sprint back and do 40 Single Count Mountain Climbers

-Bernie 50 Yards, Perform 15 Carolina Dry Docks, Sprint Back for 30 Plank Jacks

This Left Just enough time for 5 minutes of Mary

Intentions and COT; Thanks to the PAX for helping me get my week started right!

Jitterbug Out



9/19 Backblast at the O #templeofgloom

Image-1 (002)

Why does Violet keep asking for someone to lead at the O on 9/19?  I’ve been on the calendar for a couple of weeks.  Well…I had added the event to my personal calendar, not the F3 calendar.  Oopsies.  I digress…

Conditions: mild 66 degrees.  **Side note, Louisville’s having the longest drought since 1999.  Hasn’t rained in 24 days.  (Insert OJ weather comment)

OJ – Q

PAX: Violet, Tron, Nickelback, Viking, Handbook, Escort, Toothpick (FNG), Flo Jo

Long mosey around the track to retrieve coupons and then head to the tennis courts

15 Grass Grabbers IC

Kendra Newmans/Michael Phelps

100 SSHs IC 🙂

I remember two years back when Vincent had his VQ.  Man was it tough.  I remember walking in and telling the M, that this 50 year old beast of a man just crushed everyone with an absolute facemelter of a workout.  WOOOOF!!  Today we ran it back and it was not a bit easier even after two years of F3.

Everyone lined up on the baseline.

Burpee Suicide – Court 1 -4 Burpees, Court 2 – 3 Burpees, Court 3 – 2 Burpees, Court 4-1 Burpee

Next everyone grabbed their coupons

20 Merkins, 20 Coupon Curls, 15 Coupon Rows, 15 Coupon Overhead Presses + the Burpee Suicide

20 Incline Merkins, 20 Coupon Squats, 15 Coupon Rows, 15 Coupon Overhead Presses + the Burpee Suicide

20 Decline Merkins, 20 Coupon Curls, 15 Coupon Swings, 15 Coupon Overhead Presses + the Burpee Suicide


20 Gas Pumps IC

20 Heel Touch Crunches IC

10 Monkey Humpers IC – for good measure

20 Dying Cockroaches

Round 2**

20 Merkins, 20 Coupon Curls, 15 Coupon Rows, 15 Coupon Overhead Presses + the Burpee Suicide

20 Incline Merkins, 20 Coupon Squats, 15 Coupon Rows, 15 Coupon Overhead Presses + the Burpee Suicide

20 Decline Merkins, 20 Coupon Curls, 15 Coupon Swings, 15 Coupon Overhead Presses + the Burpee Suicide


I tried to call as many 10 counts today as possible.  Violet said this is the kind of workout you can’t hardly ever catch your breath.

Returned the coupons and headed back to the flag.

COR/NOR – welcomed Toothpick (FNG).  He’s a friend of Tron’s and he’s a dentist.  Tron and I kinda wanted to name him Tim Watley but not sure how many people would have gotten that reference.  Settled with Toothpick.  BTW – He just about smoked everyone this morning.  Well done my man.

Closed us out in prayer

Thankful for this group


9/18 Blender Backblast

17 HIMs for the weekly heavy. If any of you haven’t Q’d a heavy, be sure to get on the calendar. Geppetto has done a great job building and assembling some cool equipment. You have to arrive early for the set up, but there are always HIMs to help.

I rolled in right at 5:00 to set up. I heard some growling off in the distance, not sure if it is an angry dog or a bear. It turns out it was Geppetto coming to help with the set up. Sump Pump stone joined and helped get the gear out of the locker an into place.

As per usual, we have odd numbers once everyone arrives. But, we partner up and I give a quick overview of the circuits. Station 1 is a farmer carry around the perimeter of the group. They will be the push for the rotation. The other stations include kettle bell curls, slosh pipe lunges, tire pull, tire rows, jump rope, battle rope and jack Webb’s. There is also a medicine ball throw, but the ball split about half way through the Q.

I decided to use my Grateful Dead playlist to set the mellow mood.

After 45 minutes we circle up for COT. Count o Rama. Name O Rama, intentions.

Loco was the 6 so we learned his name is spot on because of his daredevil youth. There are also multiple chapters to the story.

Anyway, I am thankful for this group of guys as a whole and one an individual level.