Being Vulnerable is not a sign of weakness but a sign of strength

P.S.A attendance is highly recommended. March 27th mark your calendars. F3 St. Louis very own Miyagi and Aerobie has brought light to a sensitive subject that’s right Suicide-mental health awareness. A subject we try and avoid talking about at all or till it’s to late. YHC will be on Q at the Panethon if you can’t make it to the west side of town Stang is on Q at Tomahawk and will also discussing the subject.

I am encouraging you to step up and share your experience. Whether it be about yourself or family member or even a friend. YHC will testify how this subject has effected my life. Please remember what we talk about in COT stays in COT it’s okay to be vulnerable. We are stronger together rather than alone.

Don’t be ashamed of your story it will inspire others. Author Unknown

“You don’t have to control your thoughts. You just have to stop letting them control you.”

”I hide all my scars with an I’m fine.”

The bravest thing I ever did was continuing my life when I wanted to die. – Juliette Lewis

The world is a better place with you in it.

Suicide doesn’t end the chances of life getting worse, it eliminates the possibility of it ever getting any better. – unknown

TClap |

Pantheon vs. Alcatraz January Commitment Challenge

As we all develop our word for 2019, I would ask you to consider commitment.  As each new year turns we all make resolutions to change things in our lives to help our family, employer, and community.  However, most tend to lose sight of their new year resolutions in mid January and fall back into old habits.  This challenge is to help overcome that.

What? The Pantheon challenges Alcatraz to an average attendance competition in the month of January, 2019!

Where? The Pantheon bootcamp ( 5:15am very Wednesday at Tega Cay Elementary starting 1/2, 1/9, 1/16, and 1/23 ) and The Alcatraz bootcamp ( 6:30am every Saturday in historical Tega Cay at Runde Park starting on 1/5, 1/12, 1/19, and 1/26 ).

How? We’ll tally attendance as usual across the above stated 4 dates at each AO and average them out.  All are welcome…newbies, kotters, respectables, sons and of course EH an FNG.  Aye!

The Stakes? The losing AO and associated Q’s for stated dates have to facilitate that workout in Q vs. Q fashion and then host coffeteria and bagels at the winners next AO wearing pink tutu’s!  Other bad ideas will be evaluated!

Why? Don’t ask why, ask why not!  But more seriously, we’re trying to bolster attendance at key Tega Cay AO’s and because we all want to get better! CSAUP!

Merry Christmas and Happy 2019!

-Bear Grylls and Smuggler

TClap |

The Cornerstone – Challenge ( One Year Long )

To all the Pax of F3 Nation

Are you prepared to challenge your self for 2019? I am challenging all Pax’s to join me for 2019 we will take on one exercise for January (merkins single count) 100 reps every day. Then in February we will add another exercise which will be done every day on top of the 100 merkins and so on and so on. We will increase by adding one exercise each month.  These exercises will be above and beyond when you post. So by the end of the year there will be 12 exercises that need to be done everyday at the reps set.

Do you accept the challenge? Do you want to get better?

I will set the next month exercise and reps the week before to keep you on your toes

TClap |

Charter Band-aids for Little Warriors – PreBlast

As most of the PAX in the Fort and Rock regions knows my 5 year old daughter (Emma) is a leukemia survivor. We still make a trip every 4 weeks to get blood drawn to check her counts at Levine Children’s Hospital. We also stepped up and raised money last year (Christmas time) for a fellow brother bout-time out of Area 51 son Jennings who has leukemia also.

It has come to my attention that the budgets have been cut in some of the pediatric departments and the first thing to go is usually the character band aids. You say how important is to have these band-aids? Well as far as the cancer kids go every time the have their PORT’s (Port is a small medical appliance that is installed beneath the skin. A catheter connects the port to a vein) which for some kids is traumatic they get a band-aid over it. For others that are done with treatment such as my daughter Emma has to go back for the next 21 years to get checked (mainly blood counts). This not always easy for instance this past Wednesday she was poked 3 times. Well at the end the band aid can put a smile on a child’s face. This also goes for those kiddos that have to constantly get blood work done not just cancer kids.

So what I am challenging you to do is every week you go grocery shopping buy at least one box or more of character band-aids girls or boys. Also Spread the word in every COT. I will tweet out what AO’s I will be at and if anyone wants to step up and help me collect that would be awesome.

I also challenge others in different regions to pull together and do the same thing. My goal is to gather as much as possible and split it between Levine Children’s Hospital and Novant Health Hemby Children’s Hospital (St. Jude Affiliate Clinic) before Christmas.

Let a simple act of kindness put a smile on a little fighters face.

AYE. Lets do this.

TClap |


In just under a month, we will have an opportunity to run one of the best races of the year which has become our Signature Fort Race, The Joe Davis Run for Recovery.

This year is going to be particularly special in that we will also be adding the opportunity to push race chariots for SPEED FOR NEED.

Here’s how you get involved, if you know of someone who has a child with a disability, someone who has a child whose home has been affected by addiction, or a child in some other kind of need, then DM Dark Helmet on Twitter and let him know. If you would like to help push, let him know.

We have a chance to have as many as 6 chairs there (several are already spoken for, but some are empty). That’s the most of any race yet…

So man up! Register, find a “Track Commander” to push, and let’s get after it!

TClap |


Its Christmas time and the word of the month is giving so I am asking if you would take moments pray about giving to help a fellow pax. Last year Stang got the Fort and the Rock pax to donate gift cards, cash and presents for me and my family.  This was huge for me and my family, with that  being said I feel the need to help a fellow pax and give back. I have been in touch with our pax of the Fort looking for someone to help out. This morning in COT it was mentioned by Destiny that a fellow pax’s son has just been diagnosed with leukemia and his wife is pregnant with twins. Then again Ginsu and Rock thrill had a tweet about it and come to find out it is an Area51  pax named Bout time his sons name is Jennings. This hits close to home and just knew this is who we need to help this year. a few

If I have never had the pleasure of posting with you in the Gloom I would like to take a second and share my story, Dec 2015 on Christmas eve my 2.5 year old daughter was diagnosed with Leukemia ALL Type B, on Christmas day she had surgery to have a port installed and her first 3 rounds of chemo. We spent Christmas in the hospital and I broke down never cried so hard in my life. I reached out to God prayed that everything will be okay and about 10 min later after the took my daughter back for surgery he answered my pray because a peace just came over me and heard the words its going to be okay.  The last 2 years have been a hard 2 years with ups and downs but also have enlightened me, allowed me to get closer to God.  It also allowed me to become apart of F3 with out the men of this group not sure where I would be mentally and physically today. I like to thank you for the push the words of encouragement.


I am asking pax to give what your heart tells you. Prayers gift cards, cash etc. I have seen what awesome pax you can be when challenged to give you all always go above and beyond.

See your site Q’s for collections and or Dark helmet , Stang, Witch hunt, Royale and Cornerstone, we want to wrap it up by 12/22/17


2 Corinthians 9:7

Each of you should give what you have decided in your heart to give, not reluctantly or under compulsion, for God loves a cheerful giver.

Proverbs 18:16

A gift opens the way
and ushers the giver into the presence of the great.

Luke 6:38

Give, and it will be given to you. A good measure, pressed down, shaken together and running over, will be poured into your lap. For with the measure you use, it will be measured to you.


Thanks Again HIMS


TClap |

Pre-Blast: A Letter to My F3 Lancaster Brothers

To my F3 Lancaster brothers who have been struggling lately,

I have only a few rules for my life. I could probably add a couple more, but these are essential:

  1. Do my best to love God and try to realize He loves me, just as I am, not as I think I should be.
  2. Do my best to love my wife and kids by decisively making choices, every day, to do the little things that will eventually add up to mean something significant.
  3. If I’m going to do something, do it right the first time. When I don’t get it right, own it and make it right.
  4. Accept responsibility for failure; lavish praise for success.
  5. Honor our Nation by remembering and celebrating those who have protected her.
  6. Finally, never quit on a hill.

I’ve failed a time or two at all but my last one. I never quit on a hill – ever! My speed might slow, I might limp as my sprint turns to a jog, but I do not quit. I do not walk. I do not stop.

Before jacking my back up, I used to be a runner. I’ve never been fast and a single marathon in 1999 was enough for my bucket list, but I loved running. When I was sidelined six years ago, I dropped into depression and fits of rage. Running had always managed my emotions. Running was my prescription. Frustrated? Run! Tempted? Run! Angry? Run!

I joined F3 7 months ago and it has changed my life. I’m even back to running short jaunts when my back allows. I might be “the six” on any run, but I don’t quit – ever. It might get ugly and slow, but I don’t quit.

I’ve seen a lot of HIMs wrestle with sad clown syndrome (we all do). I remember your faces and a few of your F3 names. Some of you, my F3 brothers, started well but have drifted to your old life (you’re not alone… every one of us has our ups and downs). We miss you. I miss you.

4am wakeups are tough. Getting out of a comfortable bed to post in 20-degree weather is hard. But, such choices are the hill set before you. These are your daily red pills. You can chose to drift back into the lifestyle you had before F3, but I wonder, wasn’t there something from within your soul that drove you to post that first day? Isn’t there something missing in your life, now that you’ve slipped back to the former ways, that you need to get back? I know you feel that call of the wild to become the best man you can be for you, your family, and your community. It’s not too late; it’s never too late.

If you’re in town and not working a swing shift this Saturday, you have only three options:

  1. Post at the Joe Davis run in Rock Hill (great cause / great HIMs);
  2. Join us at Normandy (I’ll have my 2.0s “Parkour” and “Jumper” assisting me on Q) or post to another site if you like;
  3. Ignore the call of the wild God placed deep inside of you.

This is your hill. Don’t quit. Don’t stop. Don’t give up.

YHC, Bourne

“It is not the critic who counts; not the man who points out how the strong man stumbles, or where the doer of deeds could have done them better. The credit belongs to the man who is actually in the arena, whose face is marred by dust and sweat and blood; who strives valiantly; who errs, who comes short again and again, because there is no effort without error and shortcoming; but who does actually strive to do the deeds; who knows great enthusiasms, the great devotions; who spends himself in a worthy cause; who at the best knows in the end the triumph of high achievement, and who at the worst, if he fails, at least fails while daring greatly, so that his place shall never be with those cold and timid souls who neither know victory nor defeat.”

– Theodore Roosevelt. “Man in the Arena.” from Citizenship in A Republic as cited in

TClap |

Bounce House # VQ

  • QIC: Bounce House & CSPAN
  • When: 12/9/16
  • Pax: Bubba Gump, Corruption, Bolt, Bueller, Hot Sauce, Repeat, Pusher, Dark Helmet, Tesh, Geronimo, McGyver, CSPAN, Seacrest, Longshanks, & Bounce House
  • Posted In: Brothership

Conditions awfully cold, windy, and 22 degrees

I did the disclaimer

Lots of #mumblechatter as we ran around trying to stay warm and loosen up, we did all my favorites in cadence to ten repetitions

We had one more run by The Hive to talk smack and i handed off to Bounce house for his VQ

We entered an unnamed facility

And did a series of awful exercises using the features of said unnamed facility

Lets just say most of us took the burpee penalty rather try and keep up

Bounce house handed it back to me with and we did some more running and ABLAB

We caught up with the boys from The Hive for COT

COT / Prayer & Praise / BOM

Excellent testimony and prayer from Bounce House as he took us out

TClap |

Faux-PoPo Brothership

  • When: 11/25/16
  • Pax: Repeat, Maximus, Dark Helmet, The Prodigy, TChaser-Hilbully, 1-Niner, Atlas, and Tesh
  • Posted In: Brothership, The Hive

Conditions were beyond perfect for Black Friday 2016, 53 degrees and clear

Disclaimer witnessed by my personal legal counsel

run mile to ship

#AMRAP = course setup = up stairs 10 Americans, run across top deck, 10 Americans, down stairs, 25 LBC, run across bottom deck, 25 LBC and that equates to a “one”

men are running fast on 3rd lap and spread across deck when rental officer #1, aka “golf cart warrior” starts chasing us…jailbreak to street…rally up…Omaha, Omaha, Omaha…to far lot now known as “American Burger”

we got introduced to rental officer #2 aka “sleepy in a jeep”…wake that guy up

restart our circuit in a big boring parking lot..get 3 more laps…Niner was trying to get in 6 miles…#malemodel

mosey home completing exercises at every other light pole to 10 repetitions

land bird exactly at 0600

COT / Prayer or Praise / BOM

Naked Man:
-mini convergence with Hive today
-Dark Helmet can still climb a wall
-Deck should still be off limits
-Fun and Fit group this morning
-Quality #chatter
-Quality #cropdusting
-Cream corn works better than gravy
-#cobains for what felt like a walking tour of Savannah, without the ghosts or drinks…

Be a better man today than you were yesterday, #ALR, #ABH,

TClap |

It Takes Only 2 To Brothership

  • QIC: Old Bay
  • When: 11/18/16
  • Pax: Repeat, Old Bay
  • Posted In: Brothership

When Repeat hit YHC up the day before asking if I could substi-Q Brothership, I jumped at the chance. Parking deck access or no, it’s an epic AO that will continue to get better with time. Much thanks to Repeat for calling me up.

For this week, it was only the site Q and workout Q that posted. But 2 is all it takes to be brothers at Brothership.

Traditional run from FMHS to Kingsley, and all the way to the Lash Group parking lot. Warm-Up consisted of a few standard warm-up exercises that slip my mind.

The Thang – Part 1
In the back of the Lash Group parking lot, there is a retaining wall that is waist-height at the ends, with a nicely sloped hill ascending beyond for 10-15 yards. Pax started about 15 yards on the parking lot away from the wall, ran to the wall, climbed it, and then did various moving exercises up the hill. Pax then ran back down the hill, down the wall, and back to the starting point in the parking lot. Here are the moving exercises done on the hill:

  • sprint
  • left shuffle up
  • right shuffle up
  • backwards
  • skip

The Thank – Part 2
Run to the lowest part of the back entrance to Kingsley, which happens to be 7 street light poles from a traffic circle. Pax were to run up to the circle, perform 20 dips, then during the descent, stop at each street light and perform an ascending number of a particular exercise.

  • Round 1 – Burpees – 1, 2, 3, 4, 5, 6, 7 – total of 28
  • Round 2 – Bombjacks – 2, 4, 6, 8, 10, 12, 14 – total of 56
  • Round 3 – Merkins – 3, 6, 9,12, 15, 18, 21 – total of 84
  • Round 4 – LBCs – 4, 8, 12, 16, 20, 24, 28 – total of 112

Run back to FMHS. Total of 4.5 miles.

TClap |