F3Louisville Leadership Announcement

The Starfish

1stF Leadership team

  • Nino – F3Louisville leadership council
  • Handbook – 1stFQ for Vets/TheO/TheMutt
  • Huggies – 1stFQ for Posh/Garden/County/Bayside/pleasantville/longrun
  • OJ – RuckQ
  • Flounder – Expansion to Broad Run Park

These pax will work together to serve F3louisville’s 1stF needs. Stay tuned for more information and vision from this group!

2rdF Leadership team

  • Diablo – F3Louisville Leadership council
  • Tony Malito – 2rdF Q for vets/TheO/TheMutt
  • We are still looking for a volunteer to help lead 2rdF efforts in the east end!

This team will work together to bring you more 2rdF offerings. HDHH, Lunch, ball games, awards night, fall festival. They will also coordinate with the 3ndF team, ensuring that its difficult to see where 2rdF ends and 3ndF begins.

3rdF Leadership team

  • Catfish – F3Louisville leadership council
  • Jitterbug – 3rdFQ for posh/garden/county/pleasantville/bayside/longrun
  • Whitney – 3rdFQ for Vets/TheO/TheMutt

This team will work together to broaden the impact F3Louisville is able to have on our own pax, as well as the community. Through community outreach and sheild lock groups, we should be very excited about the direction of F3Louisville 3rdF!!


  • Worm – Finance Q

Worm will manage all things F3Louisville finance related.

2020 is set up to be an amazing year for F3Louisville!!!

Freed to Lead

1/22 Blackblast Dynomite Q @ The Bridge Poshland

freehand drawn speech bubble cartoon bear


I want to thank everyone for coming out this morning!  Always encouraging to see a solid group of HIMS brave the cold and whatever stupid thing I am going to throw at you.

PAX (11): Dynomite! (Q), Number2 (R), Stick up, Ripple, Buzzsaw, Dry rub, Maxi, Little Jerry (R), Double Down (R), Wapner, Jitterbug (R)


6 Mins of Tabata

To the tunes of the Red Hot Chili Peppers radio…actually I think Hotel California was playing….sorry!

SSH 1 Min, 20 sec rest, Imperial walker squats 1 min, 20 sec rest, Peter Parkers 1 min, 20 sec rest, Catalina Wine mixers with a merkin 1 min, 20 sec rest, and finally Toy Soldiers 1 min!

Everyone was nice and warmed up….so we headed to the Bridge for a little Bear Burp.  I got this idea from a Retainer Q a few weeks back at Vets.  Sure wish Retainer had showed up so I could have given him some pay back! 🙂  Anyways, the exercise is a Jack Webb 1:4 ratio but with Bear Crawls up the hill and Burpees after each bear crawl set.

Example: Bear Crawl up the hill 1 time and run down.  4 Burpees at bottom

Next, Bear Crawl up the Hill and back and up the hill and back.  8 Burpees at bottom…and so on.  I think most everyone got at least to 6 bear crawls and 24 burpees.  So, atleast 21 times up the hill bear crawling and 84 Burpees!  WOOF!  Great job Men!

I called time with 10 mins left and we headed back to the flag, which I brought but forgot to plant (Where is Deep Dish when you need him?).  My man Ripple helped plant the flag while I took the Pax thru some AB O RAMA!


20X FLUTTER KICKS IC, 15X GAS PUMPS IC, 10X AMERICAN HAMMERS IC, 10X PICKLE POUNDERS IC.  We did 2 sets of this workout and thankfully it was 6:15!


Circled up around the flag and did some Count O Rama, Name O Rama, annoucements, and intentions.  I took us out with a prayer and we headed out.  Thanks again guys for letting me lead and for letting me be part of this amazing group.

Dyno Out!

January Ruck Event Back Blast 1/17/20

When Old Bay and I sat down to plan the January Ruck Event, our goal was not to try and “one up” the previous events we just wanted to plan something that was truly ours.  Let’s face it, no one is going to out do Zartan and his partner’s yearly beer rucks.  We wanted to make sure all three Fs were fully engaged during our ruck.  We wanted plenty of PT, we wanted plenty of mumblechatter, and we wanted a great 3rd F component to cap off what truly makes F3 a great group of HIMs.

Once we had a date locked down, we did some research to see what made January 17 a great day.  Easy, it was the birthday of Louisvile’s own Casius Clay, better known as Muhammad Ali.  Further research showed it was also the birthday of the hilarious nonagenarian Betty White, funnyman Jim Carrey, beautiful ladies Susanna Hoffs and Zooey Deschanel, musicians Kid Rock and Lil Jon, Dwayne Wade, Benjamin Franklin, and home video supporting actor Ray J. (If you don’t know who he is, don’t look it up at work!!)  It was also the anniversary of the formation of Motley Crue, which coincidentally had a member that was also a home video supporting actor. We decided to add some trivia along the way to celebrate these birthdays and anniversaries.

When discussing our 3rd F opportunities we threw around ideas such as homeless missions, veterans causes, and clothing drives.  When Old Bay brought up the idea of pet shelters I immediately thought of an old friend of mine that was the Director of the shelter in Jeffersonville and decided to talk to her and discuss their needs.  Suddenly it was all coming together.

So here’s what happened:

Event: F3 Louisville January Monthly Ruck

Date: January 17, 2020, 8:00PM

Hosts: Old Bay and Plumb Bob

Weather: Mid 30s, breezy, one short period of rain/sleet

Startex: Louisville side of the Big Four Bridge

Pax: (29) Duckling, Handbook, Flounder, Snowman, Vincent (R), Milton, Whitney (R), My Boy Blue (R), Catfish, OJ, Tool Time, DeVitto, Fanny Pack (R), Diablo, Shyster, Cookie, Tony Malito, Latex, Porkchop, McAfee, Grinder, Sump Pump, Russdiculous, Rocky, Meter Maid, Big Wheels, Kilo, Old Bay (CoQ), Plumb Bob (CoQ)

The PAX started rolling in early.  When I arrived around 7:35 there were already 7-8 waiting and ready to go.  I had passed 7-8 others that were en route from the endex to the startex.  Once everyone showed up we had 29 PAX.  This far exceeded the number we were expecting.  Old Bay took us over to a lawn where he led warm-ups as well as Dora BLIMPS. PAX were divided into 3 teams for some music trivia consisting of 5 questions and 5 weighted merkins for an incorrect answer.  Next we surprised the PAX with 13 large bags of dog food purchased through the donations asked for in the preblast.  We carried these across the bridge with numerous strange looks from passers-by.

On the Sunny Side of the bridge we dropped the dog food for some more PT consisting of squats, lunges, and Imperial Walkers followed by some Jim Carrey inspired Dumb and Dumber trivia.  Again, 5 merkins were awarded for incorrect answers.  After picking up our dog food we trekked over to the Falls of the Ohio State Park en route Duckling racked his little ducklings on a post that no one saw. TAPs for his boys. At the Falls we met with the Director of the J.B. Ogle Animal Shelter.  After talking with her for a few minutes, she loaded up her vehicle with food.  I’m pretty sure it was so loaded down that front wheels were in the air!  Thank you HIMs for your donations.

Afterwards we worked on our core with some weighted Big Boys, American Hammers and Rosalitas.  Next was another round of trivia in honor Betty White’s 98th birthday.  The PAX was less than thrilled from Golden Girls trivia which personally I found quite comical.  Afterall we were there to work and get better.  Quite a few merkins were awarded at this stop.

Afterwards we headed across the George Rogers Clark Bridge, more commonly known as the 2nd St Bridge.  As we approached the bridge, Grinder says “Guys, do you think this is prudent?” I said “Of course it is”, and then watched Old Bay pretend not to be rattled as traffic flew by like it was the Autobahn. Man we got a killer view of the city on this walk though, and we made our final stop at the YUM center. We were running out of time, so Old Bay did some quick Muhammad Ali Trivia with no penalties. Then partner up for final PT. P1 did Ruck Man-Makers, and while P2 Ruck mosied out and back. Then P1 did Ruck front raises, and P2 did overhead carry out and back. We even picked up 2 drunk Marines to join in the fun.  Someone gave them each a ruck and they mosied, came back crushed the PT.  This is exactly what we were hoping for when we decided to the PT in such a visible public place.

After it was all over we gathered for a group picture to commemorate the fantastic evening.  We gathered for some COT, including our new FNGs(?)  During Name-o-rama we gave our new friends nicknames of French Roll and Roomba.  We gathered for thoughts and sent some prayers up to the Sky Q.

We want to thank all the men that came out joined us for this event.  It was an honor to lead all of you and we’re grateful that you came out to be with us on this crazy thing we do.  Remember to be grateful for that we have and all that we’re capable to do.




01-20-20 – Preblast – The Extender @ The Mutt – Backdraft Q

It looks like it could be above freezing tomorrow, but we will warm up quickly no matter what the temperature. We are going to run but stay together as a Pax. We will be carrying coupons, but you’ll have some help. Remember misery loves company!! Wear gloves and bring a head lamp if you have one. SYITG.

BB Long Run Park Black Ops 01/22/20 –

I love new locations to work out at. So many options and possibilities. Meeting new PAX and reconnecting with longtime PAX. That is a part of F3 that I love. I highly encourage everyone to check out Long Run Park. Great location and a great group of HIMs!!

This morning was cold (17°) so I new I had to bring the heat.



Flip Flop

Uncle Sam (RR)

Methane (Q)

We moseyed up the road and circled up for COP.

SSH 20

Abe Vigota’s 15

Imperial Walkers 20

Kendra Newman’s

We headed back to the tennis courts to play some 4 corners.


Run around the perimeter of the tennis courts and do 10 reps of an exercise at each corner. We went around 4 times:

Rd 1- Jump Squat

Rd 2- Merkin

Rd 3- Groiners

Rd 4- LBCs

Then we grabbed some coupons a headed to the basketball court.


We would do an exercise and then run up and back. Then we repeated the first exercise and added another. We built it up and then we unpacked it back down to the first exercise, like so….

– 5 hand over merkins (double count on the coupon) run back and forth

– Add 10 tricep curls, run

– Add 15 bicep curls, run

– Add 20 weighted squats, run (note: some wise guy asked what a weighted squat was!)

– Unpack each layer all the way back down to the 5 hand over merkins… ouch.

Things 3&4

We circled up for name your own Mary and then ended with Bear-crawl to half court, Bernie Sanders Back, then a Mario full court and Bernie Sanders back, 3 times

Circled around the flag for intentions, Uncle Sam travels.

It is truly an honor to lead a workout and I still get excited when I get to Q. So come out to Long Run Park and I’ll SYITG!

1/22 Backblast The Foundry #KiloQ

Sandbags and Rucks

Yesterday Dauber asked YHC if there was anything I needed for my Q at TheFoundry. A simple request was for Sandbags and rucks. I have 2 rucks and 3 sandbags myself, I know MeterMaid has 5 of everything and I knew that if he planned to attend we would have enough to fill out my planned Weinke. Dauber responded later letting me know that the county boys were going to show up with strong numbers and we should have some additional rucks and sandbags. I had reservations about the amount of equipment we would be able to accumulate, I originally wanted to partner up and each pair of pax would each have a ruck and a sandbag.

When YHC arrived at theCounty there was equipment everywhere, like tons of it. These boys communicate well and come well prepared. S/O to Dauber for spreading the word and brining the crowd. We ended up having 22 pax and 1 FNG. Extremely impressive in 13* weather. YHC was more excited than Abacus before a trail run.


  • Jewll
  • Fungi
  • Valdez
  • Cochran
  • Bulletin
  • BrownWater
  • Eto
  • Russdiculious
  • Handbook
  • JollyRancher
  • Crockpot
  • Fructose
  • Dauber
  • Grizzley
  • Shwab
  • MeterMaid
  • PhotoShoot FNG
  • WildFlower
  • Hush Puppy
  • LePew
  • Worm
  • Kilo


  • 25 SSH
  • 10 Abe Vigodas
  • 25 Copperhead squats


Count off into 3 groups.

  • Station 1 – sandbag clean and toss 75 yds. Sand bag rugby throw 75 yds
  • Station 2 – 30 merkin pull through. 20 butterfly sit up. 20 LBC
  • Station 3 – 25 ruck thrusters. 25 ruck curls

Switch stations when the sandbag toss makes it back to start.

We were able to make it through 3 rounds. A couple 1/4 mile mosey runs mixed in to get a break but keep the heart rate up.


Great story with FNG, he was working with LePew in St. Louis yesterday. They arrived home at 0200, 3.5 hours before the workout. LePew ask this FNG if he’d like to workout with him in the morning. FNG agrees. Shows up in shorts and tee shirt, not understanding that F3 is ALWAYS outside. LePew was a HIM and lent the boy some cloths. Can’t quite remember how he ended up with PhotoShoot, but that is that.

During COT I shared that today is a hard day for me, its my moms birthday. She passed 7 years ago. I think about her everyday, but today more than most. For any of you who have grieved the loss of a loved one, there are certain days that hurt more than others. I say all of this to highlight that you never know what others are going through and why they may be in a sour mood. If you notice someone acting differently, reach out to them. Offer a listening ear, tell them their in your TAPs. Some may feel comfortable opening up about what’s on their heart. Some may not, but I promise you it helps when someone reaches out and lets you know. I appreciate very much the kind words from PAX this morning, and for standing beside me to start my day.


Pre-Blast for Long Run Park BO, Methane Q 1/22/20

Heeeeeeeeeee’s baaaaaaack!!!

After taking a couple of days off toward the end of 2019, Methane is back in the Glooom!! Yes, you are reading that correctly, and yes, I spelled Glooom correctly. At Long Run Park, they earn an extra ‘o’ because they start at 5am!! This group of HIMs are awesome and hopefully Methane will be able to bring an old school workout that will warm things up.

I encourage everyone to set that alarm 1/2 hr early and come join us to obtain gooder!!


Diablo BackBlast for Bag of Wrenches at The O 1/21/20

Q: Diablo

Pax: (14) Tron, PK, Tammy Faye Baker, Violet, Methane, Starchild, Wham!, Flo Jo, Shyster, Russdiculous, Frankenbaby, Whitney, Old Bay, Diablo

Intro: Conditions were cold, but YHC knew the PAX would be moving and lifting quite a bit during this one, so no worry on my end. We also had a great mix of OGs and newer guys who have been killing it! When I Q Bag of Wrenches, YHC try to use that name as a theme to throw whatever is in the bag at the PAX for a full body melter. Here’s what we did.

PAX met at the flag as per usual and moseyed over to the field hockey field, which is of course taped off. We thus oval-ed up in a close knit, intimate COP under the trees.


SSHs (20 IC)

Copperhead Squats (20 IC)

SSHs (20 IC double timed)

Enough of that this morning. PAX each grabbed a coupon and headed to the tennis court.

On his own, each PAX did the following:

Run 400m

50 Coupon Swings

Run 400m

50 Lunges w/ Coupon

Run 400m

50 Overhead Presses

Run 400m

50 Curls

After that several layers were shed. Cold no more they were. At this point YHC told the PAX to stay “loom.” YHC was mocked and ridiculed for not knowing the English language. But, YHC later explained that loom is really Latin for loose and warm. What, you private school kids didn’t take Latin?

PAX then circled up for:

10 Coupon Thrusters (full range of motion!)

15 Coupon Curls (full range of motion!)

PAX did these movements together with strict form. Had to put my coach hat on for a couple of minutes there.

PAX then partnered up for:

20 Booyah Merkins 20

AMRAP Coupon Merkins

AMRAP Merkins

Merkins after reaching failure on weighted Merkins are awesomely terrible.

PAX then circled back up for:

Plank (1 minute)

5 Merkins following the plank

Flutter Kicks w/ Coupon (20 IC)

LBCs (20 IC)

American Hammers w/ Coupon (20 IC)

Big Boys (20)

And that was a very full 45 minutes! Lots of Wrenches thrown.

PAX circled up for COT, including COR, NOR, announcements and intentions. Whitney was thankful for Chestnut’s metal detector, which found his Ms lost diamond earring miraculously, prayers were sent up for family members struggling with illnesses, and we all gave thanks to the Sky Q for what we’ve been given.

As always, thank you for the opportunity to be a part of THIS.


BB: 1/21/20 – Loco @ the County

Pax (14): Scratch-N-Dent, Jolly Rancher, Wildflower, Captain Crunchberry, Asian Zing (R ), Red Card, Pork Chop, Abacus, Crock Pot, Ashley, Grizzly, My Pleasure, Aerobie, Fergie (Q)

Weather: Cold, but a touch warmer than Monday. Mid 20s. Dry with a few falling flakes.


Thanks to the County for having me back out. Great location, great Pax. I teased out “making men” in the brief pre-blast, so that’s pretty much what we did today.

COP: To get moving and get blood circulating, we started on a mosey around the 1/2 mi loop. Stops were for SSH *30, Imperial Walkers *20, Grass Grabbers * 15.

The Thang: This is where the men were made. Ten cones were aligned, ~10 yards apart for a total distance of ~100 yards. The Thang was 11s, with;

At the start, 10 deconstructed man-makers (50 reps – 10 groiners, 10 merkins, 10 bent over rows, 10 curls, 10 squat thrusters). Run 100 yards (with your coupon) to the 10th cone and do 1 manmaker. Run back to the start (with the coupon). Repeat with 9 deconstructed manmakers (45 reps), run 90 yards (with coupon) and do 2 manmakers. So on and so forth until 1 deconstructed manmaker (5 reps), 10 yard run, and 10 manmakers. A few Pax rolled it over and began running it again. Solid effort all around, and everyone finished.

With the time left, we returned the coupons. An imaginary coin flip was done (with the Pax choosing heads), so it was off for a short run to make sure everyone got their money’s worth this morning. Several stops along the way for 5 BOYOs (about 30 total). Clock ended at 6:15 at the flag.

COR, NOR, COT. We closed with a quote from a book given to me by long-time friend Pork Chop. He also provided the musical accompaniment today, which was received with mixed reviews.

“Concentrate every minute like a Roman— like a man— on doing what’s in front of you with precise and genuine seriousness, tenderly, willingly, with justice. And on freeing yourself from all other distractions. Yes, you can— if you do everything as if it were the last thing you were doing in your life, and stop being aimless, stop letting your emotions override what your mind tells you, stop being hypocritical, self-centered , irritable. You see how few things you have to do to live a satisfying and reverent life? If you can manage this, that’s all even the gods can ask of you.”

― Marcus Aurelius, Meditations


Post Blast, The Cliffs @ the Garden 1/21

We came, we saw, we conquered!

After a brief Viking warm up, we loaded the up our Viking ship with tools of destruction (coupons)!  We sailed to multiple sites in the land of the Garden where we unloaded our ship and let the pillage and plundering began (partner-based coupon exercises).  Once all 4 sites were conquered, we sailed home and proceeded with our celebration dance, the Viking toss (medicine ball toss team race).

What land will the Viking ship conquer next?  Find out soon!

Fellow brave Vikings included:

  • Cowboy
  • Little Jerry (R)
  • Double Down (R)
  • Motor boat
  • Milton
  • Fructose
  • Catfish
  • Nino
  • Metermaid
  • Uncle Rico
  • Jewel
  • Bob Ross
  • Worm
  • Nice and Slow
  • Huggies
  • Husky
  • Viking (Q)

Image result for viking ship

Backblast: 1/21/20 – The Rooster @ The Mutt

Conditions: Not as cold as yesterday morning but still pretty damn cold.  25°F and cloudy with some light snow flurries.

PAX (12): Glen Ross, McAfee, Soft Top, Escort, Fridge, Sump Pump, Wham-O (R), Zima, Deuce, Plumb Bob, Tiger, Handbook (QIC)

Here’s how it went down:

Quick disclaimer @ 0530 followed by a short mosey around the building to the gym parking lot for CoP.


  • 25x SSHs IC
  • 20x Imperial Walkers IC
  • 20x Copperhead Squats IC
  • 20x Mountain Climbers IC
  • 15x Grass Grabbers IC

After the GGs, PAX moseyed over to the coupons. Each grabbed one then moseyed, with coupons, up to Cherrywood & Leland.

The Thang:

PAX lined coupons up along the parking spaces closest to the street corner then worked individually to complete the following movements:

Movement #1 –
Run to bottom of hill on Cherrywood
20x merkins

Movement #2-
Return run to coupons
20x incline merkins on coupon

Movement #3
Run to bottom of hill
20x merkins
20x squats

Movement #4
Return run to coupons
20x incline merkins on coupon
20x squats w/ coupon

Movement #5
Run to bottom of hill
20x merkins
20x squats
20 sec elbow plank

Movement #6
Return run to coupons
20x incline merkins on coupon
20x squats w/ coupon
20x coupon curls

Movement #7
Run to bottom of hill
20x merkins
20x squats
20 sec elbow plank
20 lunges single count

Movement #8
Return run to coupons
20x incline merkins on coupon
20x squats w/ coupon
20x coupon curls
20x lunges w/ coupon

Movement #9
Run to bottom of hill
20x merkins
20x squats
20 sec elbow plank
20 lunges single count
20x air presses

Movement #10
Return run to coupons
20x incline merkins on coupon
20x squats w/ coupon
20x coupon curls
20x lunges w/ coupon
20x overhead coupon presses

PAX returned coupons and circled up for a few rounds of Mary before returning to the flag @ 0615 for CoT.

CoT: Announcement for F3 awards banquet on Friday.  Voting for the awards ends tonight so please cast your votes if you haven’t already.  Ended with intentions, some more word about gratitude, and finished up with an Our Father.

Had a blast leading this group at The Mutt this morning.  I’m thankful for the opportunity to step outside my comfort zone and lead away from my home AO.  Looking forward to the next time!

As always, I am truly grateful and proud to be a part of all this.



Backblast: 1/18/20 Porkchop Q at the O


Porkchop (Q)








Bully (DR- Birmingham)




After my last Q full of Burpee’s and pull-ups I wanted to do something I was a little more fun. I like doing Qs to music so I tried to come up with something fun and creative. I wasn’t sure what the crowd was going to be like with the bad weather expected and the day after a Friday night ruck. I was certainly happy to see a good crowd despite all this.

It was cold with the mist of rain so as soon as 7 o’clock hit we ran to grab one coupon for every two people. We started running off into the neighborhood towards the bridge on Old Cannons Lane. Once we got there we hid underneath the bridge to stay out of the rain.

We circled up for a circle of pain with side straddle hops, Abe Vigodas, grass grabbers, downward dogs and Kendra Newmans.  After we were warmed up we got the official workout music going. First song wasCOtton Eyed Joe. SSH while the man was singing Merkens while the female was singing and squats with a side hillbilly kick during the banjo solos. The PAX looked ridiculous and it was awesome. Second song was Daft Punk Around the World. This is a series of lunges: first lunge forward with right leg, then lunged to the right with the right leg, then lunged backwards with the right leg, then lunged backwards with the left leg, then lunge to the left with the left leg, then finally lunge forward with the left leg. We kept doing these in series throughout the entire song which was amazingly long. Third song was the Cupid Shuffle.  This was done in the Merkin position. When the song tells you to go to the right you walk to the right with your hands, when told to walk to the left we walked left with our hands, with “kick”we do a donkey kick and with down we do Merkin.  Then with my favorite song in the group I Have No More Fucks to Give, a true masterpiece. We did JLos to the beat and did a pickle pounder looking into the eyes of the down range pax  each time the word fuck is used. This occurred a lot. Then we moved on to Happ Jack’s to the song Happy Jack. A series of four SSH in cadence followed by 2two jump squats. Repeato. Next we played the song Flower by Moby. Cool song.  When we’re told to go up we’re in the up Merkin position when we’re told to go down we’re in the down Merkin position. Then of course the baby shark challenge followed by two rounds of the Mega Man 2 theme song (twice).  MegaMan’s consist of four squats followed by four squat Merkins and then finally with four jumping knee tucks. Repeato. Time was almost up so we picked up our coupons and ran back to the flag.  Attempted to do a game of Hills and Valleys in there as well.  Epic fail.  We won’t discuss.  Loved the strange looks and comments from the runners jogging through the gauntlet of men doing strange things together.  One older gentleman laid it out there with “Please don’t attack us.”  I’m sure that was said in silence by many runners that morning.


Circle of trust.


Emphasize Old Bays focus on gratitude. Prayers up for Ryleigh.



Pre-Blast: 1/21/20 – The Rooster @ The Mutt

YHC is taking the show on the road tomorrow.  My first Q away from my humble abode at The O with be at the one and only Mutt!  Couldn’t be more excited for the opportunity to lead the fine gents that call this AO their home!

As they say around here, “We don’t get up for easy”.  I assume that goes especially for mornings with temps in the upper teens/low 20s.  We’re gonna be moving some coupons as well as our feet to keep warm.  We’re gonna work hard and get better because of it!

Layer up. Bring gloves and a good attitude!  SYITG!



Back Blast: 1/20/20 – Black Ops @ The O

Conditions: Damn cold.  18°F and cloudy.

PAX (5): Fergie, Shyster, Pope, Russdiculous, Handbook (QIC)

Here’s how it went down:


With a small, veteran group of PAX present at The O this morning, we skipped the disclaimer set out right at 0530 on a mosey around the track toward Cannons Ln.  Stopped off every 2-3 minutes for the following warm-up exercises:

  • 20x SSHs IC
  • 20x Imperial Walkers IC
  • 20x Abe Vigodas IC

Continued the track mosey/warm-up exercises until we arrived at Cogan’s Cove.

Thang #1:  Using the entire half pipe @ Cogan’s, PAX completed the following:

  • Top of hill #1 – 5x Merkins
  • Run to bottom – 5x 4 count SSHs
  • Run to top of hill #2 – 5x BBSUs
  • Return run to top of hill #1

Rinse and repeat for 5 rounds.

Called a couple 10 counts to catch our breath then did a quick mosey over to the coupons for the 2nd thang.

Thang #2: PAX grabbed 3 coupons then headed over to the tennis courts.

At the tennis courts, PAX split into a pair and a trio then lined up on the sideline.  One team completed an AYG run down and back across the tennis courts while the other team did AMRAP coupon work.  AMRAP coupon work included:

  • Curls
  • Overhead Press
  • Squats

Switch, rinse, and repeat until each team completed two cycles of the AMRAP coupon exercises.

Returned coupons then headed back to the flag area for some Mary.


  • 15x LBCs IC
  • 10x Merkins
  • 15x Freddie Mercury’s IC
  • 10x Merkins
  • 15x Gas Pumps IC
  • 10x Merkins
  • 15x Flutter Kicks IC
  • 10x Merkins
  • 15x BBSUs

Finished up right at 0615 and circled up for CoT.

CoT: Announcement for F3 awards banquet on Friday. Ended with intentions, a quick word about gratitude, and finished with The Lord’s Prayer.

This group never ceases to amaze me.  Even with feels like temps in the single digits, HIMs showed up ready to work.  It was it privilege to lead these men this morning.  Can’t think of a much better way to kick off my week!  As always, I am truly grateful and proud to be a part of all this.



1917 Ruck 1-15-2020 Back blast and movie review.

It was a perfect fall like night in January.  We couldn’t have asked for better weather!  This was the first of hopefully many more movie nights.

17 Pax – Huggies (Q), Soggy Bottoms (FNG), Tool Time, Whitney (R), Flounder, Qbert (FNG 2.0), Wing Nut (2.0), Wiki, Fanny Pack (R), Gangplank, Domino, PK, Pork Chop, Usta, Pew Pew, Fertile Myrtle, Gringo

We started out at Veteran’s Park in J-town.  We took a team pic before departure.  Flounder led the way which was about 4.5 miles to the Xscape movie theater.

We counted off at about the half way point, making sure we had everybody. Lot’s of good mumble chatter along the way!

We did our COT in the parking lot of the theater and welcomed two FNG’s.

It is the opinion of YHC that the movie was excellent.  I give it 5/5 stars.  What it lacked in character development, it made up for in visuals, acting, suspense, and creativity.  It’s a classic that will be studied and copied for years to come.  Highly recommend.

See ya at the next ruck movie night!

Huggies out.

Huggies Q The Silo @ North Posh 1-13-2020

Better late than never…

13 PAX – Huggies (Q), Little Jerry (R), Dunphy, Milton, Meter Main, Viking, Jolly Rancher, Catfish, Nino, Carlton, Grandpa Bear, Double Down (R), Earhart (DR).

It was a crisp morning.  Good for some ol fashioned burpees and running. One pax predicted a merlot spill and was indeed correct.  He managed to hold it until 25 minutes in, which was impressive.

We did the disclaimer followed by COP.  We ran down the hill for some EMOM 5 count burpee runs.  We native American ran in two groups down to the pit for some Jack Webb Burpee/Jump Ropes 1:4 ratio. (This was the point of the merlot spill)  We then single group native American ran up to the switch back wall for some dora 1, 2, 3; 50 Burpees, 100 Mountain Climbers, 150 Squats.  Partner 2 ran about a quarter mile up the hill.  We made it through the burpees before it was time to head back.

COT – Always a pleasure to lead.  I left this PAX with this bible verse:

“Whatever is true, whatever is noble, whatever is right, whatever is pure, whatever is lovely, whatever is admirable – if anything is excellent or praiseworthy – think about such things.”  Phil 4:8.


1/20/20 Big Mo Back Blast

DANG was it cold this morning! It was 17deg with a light wind and a few snow flurries.  However, 9 men, including an FNG showed up at Vets to get better and move some weight.

PAX: (10) Flounder, Backdraft, Meatball, Geppetto, Whitney (R), Sticky (FNG)(R), Diablo, Kilo, Worm, Plumb Bob (Q)

It was important to get everyone moving and the blood pumping so I started with a light warmup:

  • 25 SSH (IC)
  • 20 Grass Grabbers
  • Kendra Newmans
  • Shoulder stretches
  • 25 SSH (IC)

Ten men, 10 stations (2 minutes on, 30 second rest):

  • Merkins with ruck
  • Derkins
  • Air Press with weight
  • Squats with Ruck
  • Jump rope
  • Upright rows with sand bag
  • Drive the Bus
  • Barbell curls
  • Step-ups with ruck
  • Rows with resistance bands

I thanked the guys for coming out on a day like today.  Kilo gave us an update on Ryleigh and we sent up some prayers for her and her family.


Back-Blast Monday 01/20/2020 – North Posh Hub & Spoke with Coach Dauber

I ain’t gonna lie…it was really cold this morning.  Temperature was 17 degrees when we convened at North Posh, with windchill at 7 degrees.  A light snow was beginning to fall.  Given the weather, I promised the PAX we would warm up quickly and keep moving throughout the workout.  I think there were grunts of approval but my ears were frozen shut at that point.  
PAX:  Viking, Dunphy, Abacus, Little Jerry (R), Double Down (R), Le Pew, Meter Maid, Sweet Tart, Huggies, Storm Trooper, Dauber (Q) After the disclaimer was given and confirmed, we moseyed a short way down the path (but not to the hill…yet) for the first portion of COP – SSH 30x followed by Kendra Newmans.  We moseyed back to the parking lot to wrap up COP with Grass Grabbers 10x, Runners Stretch – Downward Dog, Plank Jacks 15x, and finally a little Cobra Stretch.
The blood was pumping now as we moseyed to grab coupons.  It took a little extra effort to separate the frozen coupons but we endured and set the coupons at the far end of the parking lot and returned to what would be our “hub” of operation for the Main Thang – Hub & Spoke.  Here is how it went down from there…
We would run down 5 different North Posh “spokes”, complete a set of exercises as a team at the end of each spoke, then run back to the “hub” each time for an additional exercise.  With this basic structure explained to the PAX we got after it at a high pace.

We started with 10x Box Jumps at the hub (modifying to step ups where needed), and headed down the first spoke which was a run down the hill to the pavilion.  I led the PAX but was quickly caught by Little Jerry (no surprise!).  At the pavilion we completed 3 exercises:
Exercise #1:  25x Dips
Exercise #2:  25x Flutter Kicks IC (“On your six….flutter kicks”)
Exercise #3:  25x Dips
Ran back up the hill to the hub for 10x Box Jumps.
Spoke 2 was a run down the road toward South Posh stopping at the steps.  At this point Little Jerry was a few paces ahead (and would stay there throughout).  At the steps we completed 2 exercises:
Exercise #1:  25x Derkins
Exercise #2:  25x Flutter Kicks IC (“On your six….flutter kicks”)Ran back up the hill to the hub for 10x Box Jumps.  
Spoke 3 was a run down the path toward South Posh.  Given Little Jerry’s pace I gave him the end point (the stone wall where the path turns), but I think he felt sorry for me so he slowed to run with me.  As the Q, I truly felt “freed to lead” so took it upon myself to warn the PAX of ice on the path by wiping out in front of them…luckily all that was injured was my pride and a skinned up knee.  At the wall we completed 2 exercises:
Exercise #1:  90 second Wall Sits (Little Jerry suggested we rotate a 10 count for time since I was struggling with my watch.  Good suggestion except Abacus is a VERY slow counter so I am sure we ended up at 100 seconds)
Exercise #2:  25x Flutter Kicks IC (“On your six….flutter kicks”)  
Ran back up the hill to the hub for 10x Box Jumps.

Spoke 4 was a run down the main road toward Shelbyville Road, stopping at the midway point.  I think Little Jerry was worried about me falling again so hung behind a couple of steps to catch me.  At this point, Storm Trooper commented that we were hitting every hill at North Posh…Mission Accomplished!!  Not only did we hit every hill I could find, but we ran just under 3 miles total during the workout (awesome job guys!!).  At the end of Spoke 4 we completed two exercises:
Exercise #1:  25x Monkey Humpers
Exercise #2:  25x Flutter Kicks IC (“On your six….flutter kicks”)  
Ran back up the final hill of North Posh to the hub for 10x Box Jumps.

Spoke 5 was a short mosey to the end of the parking lot for coupon work.  The coupons had not thawed out, but we pressed on anyway:
Exercise #1:  25x coupon Curls
Exercise #2:  25x coupon Bent Over Rows
Exercise #3:  25x Flutter Kicks IC, coupons optional (“On your six….flutter kicks”)  

Time was up so we returned coupons and headed to the flag for COT.  After count-arama, name-arama and announcements, intentions were given (those fighting injury / pain, reminder of our troops away from their families keeping us safe, and prayers up for Dunphy’s mother who is fighting cancer).  Before we left the COT, I shared a little from my shieldlock’s first meeting the day before where we covered a number of topics with one being how a great leader’s legacy is rooted in love (Q-Source F1 – Disruption).  Since it is MLK Day, I shared three quotes from Dr. Martin Luther King Jr that hit home with me and the theme of love:

“Darkness cannot drive out darkness; only light can do that. Hate cannot drive out hate; only love can do that.”

“I have decided to stick with love. Hate is too great a burden to bear.”

“Life’s most persistent and urgent question is, ‘What are you doing for others?’ “

Shout out to Le Pew who hit the trails with me for a little over 3 miles of extra credit work plus another 100 flutter kicks.  I can confirm that trail runs in the dark are BAD A$$.
– Dauber

Backblast, Incubator @ South Posh, Pelican Q-1/20/20

It was cold this morning but 15 HIMs fought the fart sack and got out and got better. I signed up to Q at the Incubator before I realized I play basketball about every Sunday night and my legs are usually sore the next morning. I had originally planned on doing some running and sprinting around the egg lawn but accepted the reality that that wouldn’t work. Oh well let’s hit the upper body hard and get better. This allowed for my bird brother from another mother, Big Bird, to get out with us less than a month out from ACL surgery. Was great and inspirational to see you back in the gloom, just be careful working your way back.

Him along with 13 others joined me for some upper body Tabata. They were as follows–Potter, Stick Up, Giselle, Big Bird, Big Bug, Hush Puppy, Jitterbug (R), Mr Kotter, Ripple, Deep Dish, PK, Maxi, Dry Rub, Dynomite, Pelican (Q).

I gave the disclaimer then for COT we did-

Slow grass grabbers 10xIC

Abe Vigodas 11xIC (lost count)

Stretch to right and left

Michael Phelps

Kendra Newmans

Downward dog and stuff

Mosey to the coupons for 8 rounds of each exercise 20 seconds on and 10 off with a minute break between exercises.

Cross over Merkins (extremely hard)


Upright rows

Skull crushers

Should press

Bent over rows

Swimmers press (curl to shoulder press)

Even though we didn’t move much the constant work kept us warm. I did wear two loads of laundry and I’m sure that helped.

We had time for 20 LBCs IC and about 20 seconds of planks.

Name o Rama sucked, need to figure out how to work video on my phone with my gloves on.

Announcements–awards banquet Friday; a couple of upcoming Qs.

Intentions-Ryleighs battle, Maxis (if i got the wrong HIM I apologize as it was dark and lots of layers being worn) father put recently to rest, a husband of a coworker of Hush Puppy has throat cancer. I asked the PAX to remember MLK and what he did to fight for people who needed a voice and asked that we do the same in our lives for injustice. Shared the quote in the picture and asked that we lead with love. As I’ve done the last year going to have my 2.0s watch a video about what made MLK great.

Always humbled to have a chance to lead this great group of men. Thanks for coming out in the cold and getting better with me.

See ya soon