Taking it easy at the Golden Corral

After two Qs last week, YHC’s creativity was all but spent. Nevertheless, when Old Bay asked if I could fill in for Boeheim, I agreed to help. I still have that Twister spinner I made for a previous Q, so I already had something “prepared” in case I didn’t have time to come up with something new.

Not being satisfied with repeating something, I decided to at least update the board a bit (and tried cutting off a finger in the process, so ignore the blood stain if you see it). This will come in handy later, but I’m getting ahead of myself.

14 cold-ish PAX (well, 13, as Cake Boss came rolling in late) posted to Golden Corral before dividing up – six to ruck with Mainframe, Old Bay to run by himself, and seven for the bootcamp. Disclaimer was given (probably my best yet), and off we went. The first couple minutes of the mosey around to the back parking lot were spent explaining what we were not doing: no somersaults, no inverted burpees, no flips, etc. Apparently people get concerned when they find out it’s a Jedi Q. Incorporating knees to chest, butt kickers, and karaoke, we wove around until we found a good spot in the corner of the back parking lot to warm up a bit.


My warmups are getting a bit repetitive, but it seems I feel the need to stretch the hamstrings and open the hips with:

10 windmills IC

10 low slow squats IC

10 hillbilly walkers IC

10 merkins IC

Downward dog with cross body ankle grabs (probably the weirdest move of the day)

Not feeling quite warm enough, we moved over to the curb for some dips and crab cakes, Jack Webb style: one dip and four crab cakes (single count, with hands on curb), all the way up to ten and forty. Our shoulders got nice and toasty, though there were many modifications including a fully-seated version of the crab cake, but since Cake Boss has 60 pound weights at the end of both legs, grace was extended.

Shake it off, then mosey around to the front of Harris Teeter for the remainder of our fun.

The Thang

As mentioned, the Twister spinner made a reappearance for today. Basically, spin the spinner, do the exercise as prescribed, then run across the parking lot to the stop sign and back. Rinse and repeat. The exercises:

Two Arms

Donkey Kick (x20)

Merkins (x20)

Burpees (x10)

Dips (x20)

One Arm

Donkey Kick (x20)

Merkins (x20)

Burpees (x10)

Dips (x20)

Two Legs

Donkey Kick (x20)

Burpees (x10)

Squat Jumps (x20)

Bear Crawl

One Leg

Donkey Kick (x20)

Burpees (x10)

Squat Jumps (x20)

Bear crawl

The first spin resulted in one-arm merkins, which was a real crowd pleaser following the Jack Webb dip/crab cake combo. That, and they’re one-arm merkins. Other exercises completed include burpees (normal, one arm, and one leg), donkey kicks (normal and one leg), dips (normal and one arm), bear crawl (just normal), squat jumps (normal), and merkins (normal). I can’t remember the order, but it was pretty balanced, and there was a lot of running involved, ending with a quick run to COT to meet the ruckers and runner.


  • Read your newsletter
  • Yeti is coming up. Sign up and do it.
  • February second Tuesday lunch will be at Pasquel’s (with either a hard or soft q sound, depending on who you ask) rather than Fort Mill BBQ.
  • Maybe some others, but Decibel was in a hurry.

Praises and Prayers

  • ChaChing’s grandpa passed away over the weekend, so prayers for the family and ChaChing and his wife as they travel north today.
  • Cake Boss’s thirty-something plumber Jason had a stroke (and answered the phone in the hospital)
  • Decibel’s son’s classmate Violet has meningitis
  • Prayers for the community in light of recent events

As always, it was an honor to lead these men, and you can ask any of the bootcamp guys – it wasn’t bad. You need not be afraid of a Jedi Q. We don’t always do weird inverted stuff. Sometimes I need an easy day.


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Extra Heavy BEYOND – It’s more than a Workout

For those of you that know me and my workouts, there typically isn’t a whole lot of “messages” as I try to make it all about business.  However, this time around, I focused on delivering a message that meant a ton to me and my journey, but also hopefully sparking something in the hearts of the pax.  Let’s get w/ it:

Quick mosey over to the lit side of a building w/ plenty of heavy objects for the Pax to worry about while we did our warm-up.  It was short and sweet:

Wide Grip Merkins x10 (in cadence), followed by Diamond Merkins x10 (in cadence) followed by Merkins x10 (in cadence) – nothing like 60 push-ups to get us started.  From there it was all about sitting on our six and stretching so I could focus on the first part of the message.

I asked the Pax who had figured out their marriage and felt they are their spouses were 100% aligned – crickets.  Next question – Who has ever confused “being a provider” with being a good husband?  A few hands went up.  Well I can surely attest to that, and I’m a changed man because of it.  Without going into too many details, I let my priorities get so out of order that I lost my connection w/ my wife.  And it took an act of courage on her part and some serious gut checks to remind me of what matters.  In order, work took the most from me, got home, spent what little time I had w/ my kids (which was basically putting them down to bed), F3 probably got the next sliver (my mornings) and my wife got what was left.  That equated to nothing really, maybe some shallow conversations, tiredness from me, tiredness from her.  This went on for far too long until a late night conversation already past my bedtime lasted 3 hours.  It hit me like a ton of bricks  – our connection was nonexistent and it was time to get it back.

Next up – Heavy a$$ tabata stations.  6 stations, each had two different exercises, 2 pax per station.  40 seconds on, 20 seconds rest.

1a:  Coupon – 40 lb metal chain, Exercise – Jump Squats (wrap that chain around your shoulders / neck)
1b:  Coupon – 2 25 lb bags of metal pellets, Exercise – Curls

2a:  Coupon:  80 lb tree (I’m not kidding), Exercise – Man Makers (good luck)
2b:  Coupon:  30 lb tree or 40 lb stump, Exercise – Lunge Jumps (could swap any coupons for either exercise)

3a:  Coupon:  Cinderblock, Exercise – wood choppers
3b:  Coupon:  Cinderblock, Exercise – v sits (press cindy then touch toes pointed high w/ cindy)

4a:  Coupon:  50 lb bags of limestone, Exercise – shoulder press
4b:  Coupon:  50 lb bags of limestone, Exercise – flutters w/ push press

5a:  Coupon:  none, Exercise – vert wall w/ chalk (vertical jumps on brick wall – use chalk for first jump, mark your high mark and then spend the rest of the time trying to touch that line)
5b:  Coupon:  none, Exercise – bear crawl the perimeter

6a:  Balls to the Wall hold 40 seconds
6b:  Single Leg Wall Sit (20 sec each leg)

Mini break w/ continuation of the message – well the night of the “revelation” from my wife or what I call my re-awakening, I had a flashback so randomly of something CSPAN once said at a workout 2 years before.  It wasn’t random, because it was so fitting, but I honestly hadn’t thought about it in a long time.  It was the bullseye theory of prioritization that I clearly lost containment on.  My bud Witchhunt also helped me a few months back w/ some podcasts to listen to around time management.  Both pointed to the same tactical response – God gets your first.  That’s it.  So my wife and I got tactical – we committed to God and to each other to spend the first 45 minutes of every day together, reading God’s word.  Since that night, we have read together almost every morning (and the couple that we missed we text each other when we can catch up w/ reading and explain what we got out of it) independently the same reading plan, journal independently, but then share what God spoke to each of us.  When you share what spoke to you, you really hear what is going on with each other.  You hear each other’s real time emotions, real worries, real anxieties, what’s ahead, what’s behind us.  I can honestly say I feel closer and more aware of my wife’s true feelings that I ever did in the 13 years we’ve been dating / married.


We didn’t have a ton of time, so I ran the pax over to a wide open parking lot that had already been set up w/ cones.  An old fashioned football drill I remember doing from double session conditioning.  SNAKES.

One after the other –
Sprint 40 yards, side shuffle right 40 yards, back pedal your butt off 40 yards, side shuffle left 40 yards, sprint 40 yards, side shuffle left 40 yards, back pedal 40 yards, side shuffle right to starting point 40 yards.

I finished my message w/ something that was another a-ha moment w/ my wife about 6 months ago – a small group we did on a series called “Love & Respect”.  In a nut shell it taught us how God wired men and women differently.  Women need love; men need respect.  Not respect in a sexist, egotistical way, but our emotions are clearly influenced by when respect is given or clearly not.  Application – it’s all about how we talk to each other.  Always ask yourself if you’re the husband – did what I say come out in a loving way?  If not, you may want to apologize in advance and say exactly that (ie. I’m sorry honey – I clearly didn’t say that in the most loving way.  That’s not what I meant…).   Most times it’s not what we said, it’s how we said it.  Intent was harmless, the delivery was just not loving.  Same goes for the wife – instead of doing what most men do when they get angry and walk away, we should say, “I feel like what you said was not very respectful”.  More times than not, your wife will realize that was the case and apologize before anything gets out of hand.  Avoid the vicious cycles – husband gets mad, they walk away / internalize everything, they get distant, distance to the wife is clearly unloving, she gets more mad, results in her snapping at you and being disrespectful.  Repeat, repeat, repeat.  Avoid this and be loving men.  That’s all she wants.

RINSE AND REPEAT the SNAKES – only this time, double the distance for each direction.  Fun.

Made it back to COT 2 minutes late but the pax were cool w/ it.  Announcements, prayers for all the senseless violence the last couple days (peach stand, York county officers, kentucky school victims) and for vision / direction on those ideas / things that enter your life and you clearly know you need to do something w/ it.  Huge thanks to Maximus for asking me to lead this workout so early in it’s existence.  I really appreciate it man and I hope my experience can help some guys out there repriortiize and grow closer to their wives.


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Size Matters at The Deep

I was definitely excited to lead the PAX this morning after getting FiA’d out of the Beyond workout at Poopdeck this week. Had a pre-run at 6:15 with long laps around both schools so Wild Thing could hang out and get in some exercise before work. 6 HIMs put in 4 miles.

Kicked off at 7 with a mosey behind the middle school and did some muble chatter heavy warm ups, which let me sneak in some extra counts since no one was really paying full attention. Lots of stretching worked in to the warm up. I usually enjoy when other Qs work that in, so I try to as well.

Then we started the push to be better! There are some brick columns to use for suicide runs. So I led the group through a Bear Crawl -icide with NURs to return to start.

Mosey’d around to one of the wooden octagons at the AO (we are still trying to figure out how the school uses them) 30 vaults over the wooden fence is a great quick exercise and keeps the heart rate up

Since Tater was doing his normal run, we actually had 9 for boot camp, split into groups of 3 and cycled through a few exercises. While one partner was doing the exercise the other 2 were pushing out a rough forearm plank. Each team did 2 rounds of 5 seal jacks, 10 monkey humpers, 15 Carolina Dry Docks.

Circled back to the cars and everyone grabbed a landscaping Cindy from my car and we went to the soccer field for a York favorite the Filthy Fifty!!!

Each PAX worked through 50 of each exercise

Squat Jump
Cindy Bent Rows
Cindy Swings
Lunge Step
Cindy Floor Wiper
Cindy Overhead Press
Cindy Thrusters

After this we took a “break” to talk about Beginning and what everyone was starting this year so we could hold others accountable. Each HIM took time to express places in their lives where they wanted to specfically be pushed for growth while we rotated through

plank, one arm up, reverse plank, one arm up

and kept rotating around every 10-15 seconds.

We ended with some great mumble chatter while taking a lap around the school carrying the Cindy overhead which definitely filled time and started to really hurt since we were just walking.

The mumble chatter at The Deep is some of the most amazing ridiculous conversations ever heard at F3. And today ‘Size Matters’ was the theme, make sure you Post this week and ask about it…… or be smart.. and don’t.

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Snow Day – Pantheonish – RUCKS – SNOW

So yeah, I knew Tempo was going to be closed but I really really really wanted to “play” in the snow.  So I threw it out on Twitter that I would be at the Pantheon field with sandbags and a RUCK if anyone wanted to join.

To my SURPRISE, OLAF and Maximus were there!!!

The workout:

Warm – Up

Unload the Truck – Workout in itself

Sandbag lap around the field

A second lap around the field but now we tossed sandbags the entire way

Half lap tossing/carrying sandbags

Coupon Suicides 

These ran the entire length of the soccer field – How it went down

Mosey carrying sandbag – 40, 60 , 80 to first check point – drop it sprint back to start and back to coupon – exercise – 40 = curls, 60 = Squats, 80 = Deadlift – Carry back to the start grab a different weight and repeat to next stop until we did the whole field.  That went down twice.

Circle of Pain 

Gathered in a circle and each took turns calling out exercises

Round 1 

Rad – Curls

Olaf – Overhead Press

Maximus – Tricep Extension

Round 2 

Rad – Ruck Swings

Olaf – Lift up and over soccer goal post (AWESOME IDEA)

Maximus – Cleans with squats and overhead

Round 3 

Rad – Run a lap around field alternating carrys – Bear Hug – Farmer Right – Farmer Left – Overhead – Tray Carry – Carry by waist strap

Olaf – Low Slow Squats

Maximus – Curls

Thanks for coming out guys and always allowing us to push ourselves further than we think.  Prayers for officers and safe travels.



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Feeling the Need, the Need for Speed

Chilly, clear, dry. New Sea Legs locale (same locale as Abyss). 7 PAX showed up to get better. 2 other PAX were already out there doing so.

5:15 hit, no FNGs. Brief warmup right at COT start of the following:

  • SSH x 20
  • WM x 20
  • IW x 20
  • HW x 20
  • Stretch the hammys

Then mosey to the back of the school while doing one-legged bunny hops and high knee skips for height to further loosen/prep the legs.

Small ‘track’ out back of the school, less than 400m around (maybe 200-300m). Used a whistle to trigger when we run/cool down. We did a Farlek circuit in the following intervals (minutes at ~85-90% full-go / minutes of cool down run) :

  • 1/2
  • 2/2
  • 3/2
  • 2/2
  • 1/2
  • Rinse and repeat

Pax did 2 complete circuits. GREAT push!! Next time the full-go times will be longer.

Slow jog to COT to meet up with the mileage runners already out there (Witch Hunt and Jedi)  for announcements, Prayers, and Praises.

If you are a runner – beginner with aspirations or seasoned veteran – speed work is essential to becoming a better, stronger, faster, longer runner. It conditions your body in many ways – muscle strength and endurance, lactic tolerance, lung capacity, and oxygen transfer/use. Plus when you start seeing your body improve, it has a positive mental impact as well.

God Bless and Thanks for the opportunity to lead,



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New Year’s at #SwampMire

First off, I’ll let you in on a little secret that you may already know:
If I’m promoting something on Twitter (especially my Q), you should only believe about 60% of the content of the tweet. Problem is, you just don’t know which 60%, so my hope is you’ll show up to find out… That said, the Sodium Borohydride (NaBH4) tweet was ridiculous. If you didn’t see it, trust me, you didn’t miss anything much. In that same tweet, though, I mistakenly referred to Quagmire as The Swamp. Both workouts launch from the same parking lot, so I’d love to blame it on that, but it was IN THE TWEET I REPLIED TO. Meh…Details…

I did make a vague attempt to tie the chemistry to the “One Word” convergence coming up on the 12th. NaBH4 is used as a reducing agent for aldehydes and ketones, and one of the words I’m trying on right now for 2018 is “Reduce” or “Simplify”… I know… a long stretch and an obscure reference… you’ll live.
I was a Chemistry minor in Undergraduate… Despite Crash’s Dad failing me in Chem 102 my Sophomore year. But, that’s a long story, best shared on the road in a white van whilst running a 200 mile relay or something… What were we talking about…? Oh yeah… the workout…

We’ve all heard of Dora 1-2-3… No good to start a New Year, so, I modified it to a Dora “Oh-Why-Me?” Here’s how it went:

Warm up:
Mosey to larger traffic circle
Windmills x 10
IW x 10
Mosey to next traffic circle:
Weed Pullers x 10
Moroccan Nightclubs x 10
MC x 15
Mosey to front of Books-A-Million:
Parker Peters x 10
SSH x 15

Then on to the “Dora, oh why me?” – A Pyramid of hate

You and your partner:
Partner 1 runs (roughly 75 yards down, then back)
Partner 2 does the exercises:
100 Burpees
200 Jump Squats
300 Merkins
400 Flutters
300 CDD
200 Squats
100 Makthar N’Diayes
Mosey back to the flag for some Mary
We didn’t make it all the way through the exercises. It was cold… Also, that was a lot of freaking exercises. QBert and Geronimo were the Kings of the day and they managed to get through most (actually, I think all?) of the squats. The rest of us petered out in Carolina Dry Dock Land… which is a lovely place… I think Jedi has a Summer home there…

Helmet, Out.

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Bring Back the Donkey Kicks

9 Pax and 2 Runners showed up in freezing temps and were ready to get after it. The runners were already off to the races so the rest of us needed to move to warm up.

There was no disclaimer given as there were no FNG’s present, but after NASA pointed it out, YHC relented and gave a brief one while we moseyed (knees to chest, toy soldiers, butt kickers) to the back of the school.

Warm-Up (IC)

15 – SSH
15 – IW
15 – WM
15 – MC
15 – Peter Parkers
15 – Parker Peters

The Thang

We moseyed to the paved hill behind the bus circle for some partner work (size did not matter).

Partner 1 – Lunge walk to the first rock pile. Backward lunge walk to the second pile and run it out the rest of the way up and back down.

Partner 2 – Work on the exercises until partner 1 is back down the hill and flapjack.

Exercises – (50) Burpees, (100) Big boy situps, (200) Squats and (300) LBC’s

We finished up the last 50 LBC’s as a group and then moseyed to the wall for some People’s Chair.

Hold the wall while each Pax counted down from 10.
Hold the wall on one leg while each Pax counted down from 5, switch legs for another countdown.

Mosey to the grass hill for more hill work with 11’s.

**Now the reason for the title of this backblast**. When I started in F3 in September of 2015 it seemed like every bootcamp contained at least 50 donkey kicks. No real thought here but they are terrible and we should do more of them! And so we did…

We started at the bottom with 1 donkey kick and ran up the hill for 10 monkey humpers. 2-9, 3-8, etc…It was as terrible as it sounds and a lot of mumble chatter accompanied our second round of hill work. With time up we slow moseyed back to COT.

Great job by all the Pax. I know my quads were successfully shredded by the time we finished up.

Joe Davis – 1/6
CAH workouts – NASA encouraged everyone to step up and get involved
Read newsletter for upcoming events. Lots of them.

Prayer Requests
Qbert and M are dealing with where God wants them to serve for a church home
Mr. Clean is dealing with some struggles right now and needs to be lifted up
Cerrano has a friend that is expecting and dealing with her husband’s recent passing (30 yrs. old)
Lutefisk’s Mom isn’t doing well and he is traveling to be with her in MN
Unmentioned prayers
Parenting (continue to lift one another up in this important, yet difficult at times, task with which we have been entrusted)

Thanks Bones for the opportunity to lead. Always honored.

Until next time…

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2017 Clave Boss 5k/10k & Christmas Convergence

Here we are as in olden days
Happy golden days of yore
Faithful friends who are dear to us
Gather near to us once more——Have yourself a Merry Little Christmas!!

The largest turn out by far for the Clave Boss 5k/10k was a success. We started on time and as far as I know nobody died. Thank you to all the PAX that ran and had a fun time and fellowship.

For the 5k, here were are winners of Bundt Cakes

  1. MacGyver
  2. Harry Carry

For the 10k, here were are winners of Bundt Cakes

  1. Sir Topham Hat
  2. mix of PAX coming from all directions—no idea

For the Ruck, here were are winners of Bundt Cakes

  1. Dark Helmet for 11min pace 5k ruck…..nice work!

Honorable Mention for Anchorman completing the 5k and Barry Manilow being his wingman!

The Convergence kicked off on time and we had Gecko open us up in prayer. We split the groups up and away we went with COT at 0750. Click on links to see the pain that was delivered…..Merry Christmas!

Black Diamond – Longshanks Q – https://t.co/odVJHWCBPS

Bootcamp – Cha Ching Q – http://f3thefort.com/2017/12/23/christmas-convergence-boot-camp-mixed-w-some-bd/

Noderate – Barry Manilow Q – http://f3thefort.com/2017/12/23/your-moderate-option-at-the-convergence/

COT came together and we had 83 men attend this year.

Welcome FNG – Lake Effect, who is 41 not the 50 that he just shouted out. Classic!

Many announcements:

  • Thank you Site Qs for all your work, dedication and leadership!
  • Serve Saturdays ….reach out to Deacon, Bolt, NASA for info…..HIMs!!
  • Joe Davis Run Jan 6
  • Friday Convergence with 3rdF post beat down Jan 12
  • Rooster CSAUP Jan 20
  • Yeti – February
  • P200 – March

More than a workout!!


  • Dark Helmet shared his sister is in need of prayer. Please remember DH and his family each day in prayer
  • Family visiting is fun and sometimes no so fun. BE HIMs!!
  • Prayers for all the PAX traveling and for peace this week!


I spoke to the PAX about how 2000 years ago Sky Q sent his son into the world in the form of a baby. When looking for a place to come in from the cold there WAS NO ROOM AT THE INN. I believe we all fall into this trap and put so much busy into our lives that we don’t have ROOM AT THE INN for Sky Q in our lives. We fill our hearts and minds with so much and when it come to his word and being in relationship, we DON”T HAVE ROOM AT THE INN (in our hearts).

I challenge myself and the PAX to make room for SKY Q and see how it changes your life in 2018 and beyond.

Honored to lead this PAX. I am blessed and grateful for each of you!

Cake Boss


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Poking the Q leads to sprinting at The Deep

7 showed up, including one Rock Region PAX for my VQ at the Deep

Proper full disclaimer was given – and a note that while you can modify if you feel like it… I am trying to push you to new limits.

Long mosey around the baseball field to the front entrance for …

The Warm-Up in cadence

  • Abe Vigoda x20
  • Mumble Chatter included poking the Q about my HATE age so further warm ups were doubled
  • SSH x40
  • Moroccan Nightclub x25
  • Sumo Squat x30
  • Hillbilly Walker x30
  • Got some good stretching in Right over Left for a 10 count and switch Left over Right for 10
  • On the 6
  • LBC x20
  • Flutter x20
  • Chopsticks x20
  • Stretching 10 counts, right leg flat left knee to chest, switch left leg flat right knee to chest

Mosey across the street to the football field and partnered up to have someone push us through the next exercises

The Thang

Cones were preset about 20 paces to the first cone then 10 to each cone to total 5 cones

Suicides along the cones ending at the final cone with an exercise incrementing 5 each time, so the final step would be a 25 single count

  • Round 1: Overhead claps
  • Round 2: Calf Raises
  • Round 3: SSH
  • Round 4: Plank Jacks – tested how cold the grass was in case I had to Omaha the upcoming bear crawl


Al Gore circle

Tangible gifts certainly give people a sense of belonging and friendship throughout this holiday season, but what intangible gifts do we have as HIMs that we can share with others, PAX or not, at any time in the year?

I love to pack trucks, maybe even thrive on the experience. To date I have packed 96 homes into trucks for families moving or student camp for hundreds of kids and have enjoyed every minute of it. Primarily because it seems to be such a stressful time and a dread for families and friends, that my experience with it becomes a huge relief for them.

We switched between honeymooner and downward dog while the other PAX shared their intangible, practical gifts that they gift to others.

More Thangs

Stayed partnered up for Doras, bear crawl to first cone, cumulative partner single count exercises

  • 50 merkins
  • 100 LBCs
  • 150 squats
  • 200 seal jacks

A few 10 counts were needed to save the poor calf muscles of those involved

Then we took a mosey back towards CoT and took the long route down the main road. Stopped for some hills by the baseball field.

3 sets of 5 hills with an exercise each time you get back to the top

  • Set 1: 20 dips
  • Set 2: 20 calf raises/dips on the curb
  • Set 3: 10 merkins

Long sprint around the parking lot for some people’s choice AbLab


Announcements READ YOUR NEWSLETTER!!!!


Coffeteria at Bagel Boat (better than Dunkin Donuts, you guys are crazy)

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Quagmire –

20 At the Quagmire for a fill in Q

  • Welcomed everyone and introduced Will our FNG
  • We did a disclaimer
  • We mentioned Victory and what it looks like in all areas of our lives
  • Mosey to COP
  • Mosey to alley between Home Depot and Target
  • Beatdown doing 8 exercises and sliding crates on the ground (burners)
  • Mosey to fountain for derkins, dips and step ups
  • Mosey to COT
  • Had some announcements
  • Few prayers and couple of praises
  • Ball of Man

Thank you for the lead DaVinci!


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