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

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Constant Movement @ Crow’s Nest

A week late… but it’s here!

(I don’t remember everything… this was my first Q without writing stuff down and just going with the flow.  The template is accurate… the exercises on the other hand, probably not)


Started with a quick disclaimer and some light static stretching.

Mosey to the facing the building left side of Crow’s Nest (that I don’t think gets used very often?).  Warm-O-Rama in quick succession… Windmills, Weed Puller, SSHs, Hillbilly Walker

1st Workout-

Partner up- A runs the loop and back to starting point, B completes AMRAP of the following… 1st Round- CDD , 2nd Round- Squats

Long Mosey to opposite side of building (facing front right side of building)

2nd Workout-

Exercises completed in quick succession…  LBC, Prison Cell Merkin Burpees x3, American Hammers x 20, Prison Cell Merkin Burpees x3, Flutters x20, Prison Cell Merkin Burpees x 3

Mosey to the very back loop of the parking lot

3rd Workout-

Hold People’s Chair while going 1×1 down the line, person jumps out and completes 10 Curls with 50 lb sandbag.

BTTW x 2

Return to COT by means of Indian Run with person in front carrying/trading off the sandbag


Thanks for the opportunity to lead Flux!

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Love Hurts

Maybe it was three days early, but YHC thought it would be fun to do a Valentines Day Q. It was 37 degrees and raining – love was in the air.

9 of the regular LW crew and 1 FNG (this must be the winter of the FNG) showed up to feel the love. After a full and complete disclaimer, we moseyed to the back of the school.


A bunch of the normal stuff. Merkins, low slow squats, produce pickers, downward dog. Probably some others.

The Thang


Cupid Shuffle

YHC had his speaker in tow so all the PAX could have a romantic Valentines dance. First, the song Cupid Shuffle was played. When “down” was said we did a merkin. “Kick” = donkey kick. “Left/right” = side plank to the left/right. Mountain climbers were done in the intervals.


Get Lucky

Next on the Valentines playlist was the Daft Punk song Get Lucky. Because, let’s face it, we are all hoping to get lucky on V-Day. “Up” = bombjack, “get lucky” = burpee. Crab cakes to the rhythm during the rest of the song. Lots of mumble chatter by this point. Repeatedly going from a bombjack directly into a burpee is a great crowd pleaser.


Heartbreak 1,2,3

Sometimes playing the game of love you get your heart broken. This routine is like Doras, but with a heartbreaking hill to run. And they don’t come more heartbreaking than the Green Monsta. We moseyed to the Monsta and PAX partnered up and as a team completed: 100 diamond merkins (diamonds are forever), 200 boxcutters (boxes of chocolate), and 300 monkey humpers (the ideal end to Valentines Day). Originally YHC had thoughts of playing 80s love ballads during this segment, but I decided against it and went for 90s rock instead. Who knew Two Ferns was such a Pearl Jam fan?



The final segment of the morning. Sometimes in a relationship you need a tie-breaker, and a little rock-scissors-paper is as good a way as any. In pairs, PAX played RSP. First round: winner does 1 merkin, loser does 1 burpee. Second round: winner does 2 merkins, loser does 2 burpees. Go all the way to 10 rounds. We managed to get to about 8 rounds each before time was up and we headed back to COT.



FNG AJ was asked to tell a story that he would use to impress people at a cocktail party. After a detailed account of getting conned by an old man, he revealed that the whole thing was a fabrication. He hoodwinked us. Therefore, we welcomed FNG Ponzi to the crew.


Thanks for making a rainy morning fun fellas. And thanks to Flux for the opportunity to lead.


Stay Classy,


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I had our 1st F Q Royale lined up for the Q this morning, but got the word late the night before that he wouldn’t be able to Q dueto a family emergency.  Life happens, but we’re all brothers here and this was a perfect opportunity to step in so YHC took the Q.

After a quick disclaimer we got moving for a FAST mosey towards the back of the school that included some toy soldiers and karaokes before circling up.


  • SSH x20
  • Windmill x10
  • MNC x20
  • Merkin x10
  • Downward Dog/Honeymooner
  • Peter Parker x15
  • Parker Peter x15

Quick backstory, as soon as I announced I was Q’ing instead of Royale a collective sigh was heard and then Iced-T made a quick run back to his car to get a pair of gloves… good call.  It’s like he knows me or something… which leads us right into…

Routine 1:

So I had each PAX get on a parking space line and we did ascending bear crawls.  Starting at the curb we did 1 derkin and then bear crawled to the opposite curb (maybe 10 yards?) and did 2 irkins, bear crawl back and do 3 derkins and so on until we hit 13.  Nice and painful routine to start with.

Routine 2:

Staying in the back of the school there are some landscaped islands at the top and bottom of the parking lot so  so we did something I like to call Crazy 8’s.  This is a homegrown routine created by YHC that includes your choice of 3 exercises followed by a figure 8 style lap around the parking lot planters and then repeated 8 times.

  • 8 Boxcutters
  • 8 “Big Boy” Sit-ups
  • 8 Burpees
  • Figure 8 lap
  • Repeat 8 times

Routine 3:

The first 2 routines were made up on the fly, the 3rd routine was the only one I planned after Royale messaged me so I stuck a couple of high powered flashlights high up on the fence in front of the “Green Monster”, a Crow’s Nest landmark, before the PAX arrived.  I didn’t actually plan what we would do, only that we would do something on this one-of-a-kind, incredibly nasty, and poorly lit hill.

Slow mosey to the bottom (because it is super steep and somehow still wet at the very bottom).  I made the PAX partner up and we did wheelbarrows up the mountain, err, monster and then 10 Wheelbarrow Merkins, swap and repeat.  Kudos to Iced-T, because I told him I would call him out in the backblast for being the only one to make it up in this way (along with, ahem, YHC).

To finish it up, I made everyone NUR UP the monster and then do 8 Burpees, x2.

Mosey back to CoT with about a minute to spare and our newer PAX gasping for air, so I called on them for a little Q lesson and had Chop Block call 20 LBC”s IC and O’Reilly followed with 10 Flutters IC.

Nice job to all!


Get ready for the Yeti and sign up! Joe Davis & P200 coming up as well.

Prayers for Royale and his family (father-in-law) and that he may recover fully.  Prayers for all PAX who may be injured or sick and that the may find health soon as well.  Also, continued prayers for F3 and what we have together and that we may never take for granted the ability and privilege to be able to do this.

Until next time (Friday),



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Rosetta Stones

8 pax came out to Crows Nest for something new I’ve been wanting to try.   After a comprehensive disclaimer, we mosied over to the rock pile for a warm up.

COP – usual… SSH, IW, MNC, Sun Gods, Squats, Peter Parkers

SSH one step forward one step back with stones to the back of the school.  PAX grabbed a stone, shuffled two light posts, ran back one added 10 SSH, ran back and took stone to next light post, ran back for 20 SSH …. Until 50 SSH.

The Thang

See picture below….  PAX had a stack of excercises with a number, exercise, and was in a foreign language.  Pax had to guess all three categories, after which we would perform the guessed exercise.  YHC would then inform PAX which they got right/wrong and each had a different reward/punishment.   PAX would then complete the correct exercise and reward/punishment.   Overall YHC was surprised how many the PAX got right… next time it won’t be so easy.  Had to cut it short and book it back to COT.   This Q needs some work, but it was fun to try something new.

Welcome FNG Chop Block.   I liked the other name IcedT came up with, but also don’t want to get PAX fired…so deferred to Royale’s judgement as I have no idea what a Chop Block is.  Also dropped the Q ball on getting his info, but saw Royale getting it as I drove off, so Tclaps to Royale.

Scorecard: French (Y,Y,Y), German (Y, N, Y), Norwegian (N,Y,Y), Polish (N, N, Y) , Bulgarian (N,N,N) (#, exercise, language).  Exercises included in same order: 25 bicep curls, 10 pullups, 25 situps with weight, 25 pushups, 20 bulgarian split squats

The Rosetta Stones we got through


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Pre-Paintheon Games @CrowsNest

Well since the great #HIMs that frequent the #CrowsNest were probably not going to make the trip to the Badgers Den for logistical challenges I felt it was my duty as a #HIM in training to give it away. Full disclosure I am a huge fan of the stupidness that is the Paintheon Games and use it as a gauge to determine if I’m an accelerating man.
Arrived early for 1 mile route recon and to mark off 100 yard bearcrawl event. After a proper disclosure was given by YHC it was time for the PAX to sign in. TClaps to my shorties for the use of the huge box of sidewalk chalk they let me borrow. Each PAX wrote their name on the pavement in first column while YHC wrote the event names across the top, great mumble chatter followed. The events were performed in order listed until time was called. VERY proud of the effort these fine men put forth and very grateful for the opportunity to lead. For full description of event rules and scoring search for the backblast from ZIMA.
Summary of results shown below:

1 mile Sprint.

GREAT JOB Gents see you back in 6 months.

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The Spice Of Life

My last Bootcamp Q was do an exercise, run a lap, rinse and repeat.  My last Q at Cannon Ball was a take on an older Q I did but with kettlebells.  This time I wanted to do something different so as not to be known as the guy who runs boring Q’s.  With that being said, 6 Pax braved the cold, Playoff Football hangover and the  the FartSack to come get some.

After a quick disclaimer I had us start out with an Indian Run to the back playground, last man does a burpee then runs to the front, rinse and repeat.

COP consisted of 1 burpee/30xSSH, 2 Burpee/SunGods fwd and reverse x10, 3 Burpee/Abe Vigoda Windmill x10, 4 Burpee/10xLSS, 5 Burpee/2 Cycles of Down Dog/Honeymooner

The Thang Part 1

Since I have a Spartan Race coming up in July I have been doing pull-ups on my own for grip and hanging strength but I wanted to spread the joy of hanging from bars to everyone.  I had the Pax hold plank as each Pax member swung from the circular play ground monkey bars for one rotation.  Then I had the Pax hold Al Gore as we did it again.

The Thang Part 2

Another thing about these types of obstacle course races is pulling your body over a wall.  Luckily for us we have a loading dock at the Crows Nest.  I had the Pax do a ladder of 10 Pull-Ups-1 BigBoy Sit-Up till we hit 1 Pull-Up to 10 Big Boys.  The Big Boys were done on the loading dock after you pulled your body up on it which makes for an interesting challenge.  This ladder took longer than expected.

The Thang Part 3

So a thing called playoff football happened yesterday and in celebration of this time honored part of the year I whipped out a frisbee. (What?)  We played a little bit of ultimate frisbee in a lit section of the parking lot 3v3.  I put the frisbee in the middle filed of play as the Pax had to bear crawl to the disc to determine who had possession.  Bear-crawling expert Flux of course got the disc first.  The scoring team only had to do 5 burpees while the team that allowed the score did 10.  Each team scored once.  With 8 minutes left on the clock we moseyed back to COT.

The Final Thang

Wave Of Merkins- Read the Lexicon

Thank You to Flux for the opportunity to lead.  Prayers for DaVinci for healing, patience with children, work/life balance(for me) and faith in a higher power (We are all Christians so that would be the God of the Bible).  Peace. 


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Let’s do Pull-Ups at Crow’s Nest

Today was a great chilly morning for my first post of the year!

Disclaimer at 0515 and straight into a mosey which included high knees, toy soldiers, and broad jumps (mumblechatter already? this should be good)

Ran around to the far back parking lot and did some warmup
Imperial Walker
Carolina Dry Dock
Hillbilly Walker

The first routine would be a rough 100m sprint, then 10 pull ups, 100m sprint back and 10 burpees
We repeated this a few times changing the transportation mode
NUR 100m
bear crawl 50m

Then came the main Thang
Partner DORA 1-2-3-4 using a timing mechanic of 3 pull-ups
100 hand release merkins
200 Big boy sit ups
300 Monkey Humpers
400 Squat Jumps

Squat Jumps were somewhere higher than 100 for all groups before we Omaha’d and ran back to CoT…. almost

A good long Balls to the Wall was in order and then 5 burpees to cap it off

IceBreaker at the Dragon in York on Saturday!!! 0530 StartEx (5k obstacle course, you can do it 1-4 times with a partner or by yourself, however you want to tackle it)
QSource Week 0 convergence recap with Week 1 kicking off this week at Bagel Boat after The Deep
Lake Wylie is looking to fill some P200 relay race spots, ask around
IceT is on a flight to Florida for a family funeral
Two Ferns has some family medical operations coming up next week
QBert is beginning home schooling for IronMan


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New Years Eve at the Crows Nest

I had myself slotted to Q on Christmas Eve, which happens to be YHC’s birthday, but because of the convergence I wasn’t able to Q on that day so I settled for New Years Eve.

It was a light crowd on the rainy New Years Eve morning so I skipped the disclaimer and we moseyed around to the side lot while doing some toy soldiers and butt-kickers along the way before circling up.


  • Windmills
  • Squats
  • SSH
  • Merkins
  • Plank (30 count)

I then explained that I usually prepare a lot more for my Q’s, but I really wanted to try out the official deck of death I got from the F3 Store a while back.  I’ve been saving it for a “rainy day” which happened to really be a rainy day and I really wanted to try it out!  I added the usual Flux wrinkle by taking something I knew was going to be hard and tried to make it “just a little harder”.

I did this by calling on 2 of the PAX, I asked one to pick a number between 1-10 and the other to pick a suit (Hearts, Spades, Clubs, Diamonds).  The number 7 was chosen and Diamonds so I explained that in addition to whatever exercise was on the card, we would doing 7 Burpees every time a diamond card was flipped over, FUN!

Without going through all of the cards and listing what we did, I would just highly recommend getting this.  I can tell a lot of though was put into it.  We all had a great workout, it was hard, and a lot of good variety.  We sprinted, crawled, jumped, squated, and just about everything in-between.  I think we made it through about 35 cards or so.  Those 7 extra burpees took a toll because I think we drew diamonds 8-10 times.

We moseyed back to CoT for Namarama and Announcements, Praises, and Prayers.

  • New Years Convergence in Metro
  • Prayers for the New Year
  • Prayers for Olaf’s mother-in-law who recently passed away
  • Prayers for Two Ferns Father who is battling cancer

Until next time,




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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

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