Survive and Advance

Lutefisk was put on the IR this week and YHC felt called to respond to his call for a substitute Q at Golden Corral. Disclaimers were delivered to a crowd of 14 HIMs – Gekko took a 5-mile ish mosey in preparation for this weekend’s long training run (aka P200). The remaining PAX moseyed off for a March Madness themed workout with many reps.

COT – all I/C (note the counts and their march madness like numbers)
Moroccan Night clubs x Sweet 16
Arm circles forward and backward x Sweet 16
SSH x 32 (just because…..)
Windmills x Sweet 16
Mountain Climbers X Sweet 16
Merkins D/C X Elite 8
Honeymooners, planks, salutations to the right and left with a few 6-inch holds dome for 10 counts of varying length

Mosey to the Brackets. Disclaimer – Like the NCAA’s – some brackets are more difficult than others. Regardless of the challenge, the mission is the same – survive and advance. All exercises were completed twice (or until YHC called time)- the first round was descending down the list and the second was ascending up the list – 64-32-16-8-4-2-2-4-8-16-32-64.

Bracket #1 – East region
64- Squats
32 – Shoulder taps
16- Dips
8- Burpees
4 – Hello Dollys
2 – Dying Cockroach

Bracket #2 – West region
64- Squats
32 – Clave raises – 32 inner, 32 outer and 32 middle: 96 total – just because………
16- Burpees
8- Lunge walks (per leg)
4 – Dying Cockraoch
2 – LBC’s

Bracket #3 – Midwest region
64- Flutters (single count)
32 – Merkins (single count)
16- Burpees
8- Boxcutters
4 – Flying squirrels (just for C-SPAN)
2 – Burpees

Bracket #4 – South region
64 – LBC’s
32 – Dying Cockroaches (Single count)
16- Walking Lunges (per leg)
8- Burpees
12 – Clave Raises – 4 inner, 4 outer and 4 middle
2 – LBC’s

The last round finished at 5:58 – just in time to hustle back to COT, but jailbreak did not need to be called.


Operation Sweettooth 8k in Huntersville 3-30-19.  Support Olive.  VIrtual run from Alcatraz at 6:30 AM the same day.   Questions – Change Order

Paradise Reading Center Monday & Wednesdays – Bethlehem Baptist Church 4:00 PM – great way to fill the 3rd F – Questions – Crabcakes and Copay

Read your newsletter

Prayers:   One year to the week of Badger’s diagnosis and 10 months this Thursday since he went to be with Sky Q.  Lift up his M and 2.0’s

It is an honor to be a part of such a terrific group of HIMs who are committed to accelerating.  I was glad to come out of the bullpen for this Q.  And to those considering stepping up to Q for the first time (or not), to steal a phrase from Nike – just do it.  In the COT, thanks was given for our group of F3.  Our ability to push one another past our comfort zones and get comfortable with discomfort is a privilege that should be treated as a blessing – let’s accept it as such and see it for the springboard of growth it is meant to serve.



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Tinsel Utensils at Golden Corral

Perfect weather to bring out some toys to play, I did my regular 4 stations setup where each stations works a particular group of muscles. After the disclaimer we did a quick run and started our warm up:


Moroccan night clubs

Low Slow Squats

Mountain Climbers

Low Slow Merkin

The plan was to finish a full 4 station circuit within 22 minutes and we did, after completion of a station you had to  bear crawl the next one. stations were setup as follow:


30 LBC’s

30 Rosalitas

30 Sledgehammer swings (15 each side)

40 Heel Touches SC

40 Dying Roach SC

20 slam ball to ground with 20# ball


10 burpees

10  Tire flips

20  Monkey Humpers

20 lunges SC

30 low squat (touch the ground with hand)

50 calf raises


10 diamond merkins

15 wide arm merkins

20 regular merkins

30 battle rope wave SC

40 Shoulder taps

40 plank jack



10 man makers

15 biceps curls

20 bent over row

25 overhead press

30 triceps extension

40 shoulder shrug

After about 32 minutes we were done with a full circuit and had the visit of the legendary captain Thor, 1 Big Boy Sit Up and 4 American Hammers, progressive to 10 BBSU and 40 AH, lots of whining during this exercise, one PAX was even offered some cheese to go along with that whine!! After we finished captain Thor it was time to stretch out our backs with superman, we did 2×25 count. With about 5 minutes to spare we lined up next to what used to be Fort Mill BBQ and did some sprints all the way across to the end of the parking lot, after 5 sprints PAX where smoked but we had one minute left so we went for a 6th sprint, not sure if PAX liked it since there was lots of mumble chatter.

We moseyed back to COT for announcements, prayers and praises.

Great push by everyone, good mix of legs, core and upper body work.

Tinsel out…

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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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Keep it Simple

I had planned out the workout the prior evening, but as more and more men (+ 2 FNGs) showed up I decided to simplify the workout.  Albert Einstein said “Everything should be made as simple as possible, but not simpler. ”  After the disclaimer, we jogged to the backside of Harris Teeter by following the trail of garbage truck juices freshly dropped on the payment like an early morning rain shower.


SSH x 20

Imperial walker x 15

WIndmill x 15

Merkin x 10

Plank Stretches

Mountain Climber x 15

Peter Parker x 10


Next, we partnered up for Dora 1-2-3.

Exercises:  100 merkins, 200 Squats, and 300 LBCs

One partner ran to the end of the parking lot and back while the other partner performed the exercise above.  Switch roles when returned.

Next, we killed some time with a burpee broad jump between  the light posts.  It seem to be a crowd pleaser on Monday so I thought it would be good to see if it got the same response. We then mosyed to the retaining wall behind the service station for two rounds of dips (15), derkins (15), and step ups (20).  We finished up with a wall sit/bear crawl combination the length of the Harris Teeter building and one set of flutters.

Returned to COT.

We had two FNGs this morning.  Q who works as a engineer for a company that designs car seats.  His name “BOB” – Baby on board.  Mike who is from PA enjoys hockey. His name “Slapstick”.  TClaps to Wrangler for bring both guys out to the workout.



Injured Pax


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10 Accelerating Together

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Golden Corral Corrals 3 FNG’s

From a last minute Q request from ______, Lutefisk grabbed 3 FNG’s from his neighborhood. You should try it… I posted the Men’s Health link and left an open invite and got three suckers to join us.  The disclaimer was given thoroughly and we reminded the PAX and informed the FNG’s of the 5 core characteristics of F3.

With that, a mosey around the auto parts store brings us to COP. Warm-up with:
-Low Slow Squats
-Imperial Walkers
-Hillbilly Walkers
-ChaChing Mercuries (Freddie Murcuries, start slow, then fast, then slow, then fast)
-Mountain Climbers
-Right Arm / Leg High
-Crab position for Dips
-Left Arm / Leg High

Mosey to the front of Harris Teeter. 9 pillars in front of the building. Line up and bear crawl to first pillar, 1 burpee. Bear crawl to second pillar, 2 burpees. You get the idea.  AYG run back to starting line. Rinse and repeat with broad jumps and squats.  Enough of that…

Mosey to the walls, partner up with someone of similar speed, that is your opponent – split into two teams with YHC as the judge for the contests. One pax at a time while the rest held position:
-Bear crawl to other side and back while the rest hold wall sit
-Duck walk to other side and back while the rest held plank
-AYG to other side and back while the rest hold BTTW
-Crab walk to other side and back while the rest hold chillcut
-Wheelbarrow to other side, flapjack, wheelbarrow back while others hold Al Gore
After each round, losing team does 5 krakken burpees, winning team does 5 flying squirrels

Mosey to parking lot, get back with original partner and complete as much Dora 1-2-3 as possible. Got through almost half of the squats.  COT

After counting off and name-o-rama, we got to the fun part. Name those FNG’s.
First up, Jim. Found out he loves Star Wars. F3 name = Solo
Next, Jason. From Long Island. He must like bagels. F3 name = Lox
Last, Justin. His last name is Earley.  F3 name = Tardy

Announcements, prayers, praises, and a prayer concluded our awesome morning. It’s always a pleasure to have an opportunity to lead these men that I look up to and admire for their awesomeness.  Lutefisk OUT.

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3 Men and a Baby

Four men (three respects and one ‘no respect’) joined together on a fine SC morning to get their daily feast at the Golden Corral.  Here is what they did:

The Thang:

Mosey out of the HT shopping center to the new apartment complex behind Express Oil Change. Circle up for COT:

All in cadence:  SSH x 40, Potato picker x 15, Merkin x 10, Squat x 20, Windmill x 15, Imperial Walker x 20, Carolina Dry Dock x 10/move to a regular plank/6″ hold/regular/left arm, leg high/flip over, 10 dips/right arm, leg high/flip over to regular plank.  Rinse and repeat whole sequence without taking a knee.

Mosey to the alley between HT and O’Reilly Auto parts.

Starting at the front of Harris Teeter,  sprint to the end of the building and back, and immediately go to people’s chair along the side of  HT.  Rinse and repeat 4 more times.   After the first set, while we sat against the wall, we  took turns telling each other what our F3 name means, who named us, and how long we’ve been in F3.

Line up along the HT wall,  assume the BTTW position and hold it.  Climb down, bear crawl over to the O’Reilly building, assume the BTTW position, and hold it.  Climb down and bear crawl back to the start.  Rinse and repeat (crowd pleaser).

Mosey to the parking area near the new Green Olive Grill restaurant.  Using the parking lines as a guide, make your way to the last parking line by sprinting forward, and side shuffling across the parking lines in a zig-zag fashion.  Rinse and repeat three more times.

Take a short mosey and circle up for 9 minutes of Mary:

Freddie Mercury x 25,  Pretzel crunch x 10L/10R, Flutter x 25, Superman hold x 3, LBC x 25, Hello Dolly x 25.  End with the BODY DESTROYER


Naked Man Moleskin

Had a good time with the 3 gents who joined me this morning.   The 3 men and a baby is a reference to the three ‘respects’ in the group today (Cornhole, Gecko, and YHC) and Lutefisk, our warbaby.  Smaller F3 workout groups usually lend themselves to more personal mumble chatter and today we took time to learn about the origin of each other’s F3 name.  Cornhole’s name is a reference to his upbringing in Iowa and his alma mater, Nebraska (Cornhuskers).  Gecko works for Merril Lynch and refers to Gordon Gekko from the movie, Wall Street.  Lutefisk hails from MN and Lutefisk is a Scandinavian dish (dried fish soaked in a lye brine).  I lived in MN for a couple years about 30 years ago and remember trying this fish once.  It’s something you don’t forget.  Anyway,   YHC was at Lutefisk’s first workout at the Colosseum and tagged him with that name.  You can read about the origin of my name, Senator Tressel, by reading the Alcatraz backblast from January 19th.

To provide a little change of scenery, we did COP near the clubhouse of the new Evolve, apartment complex behind the Express Lube.  The clubhouse has an indoor gym and YHC tried to EH a guy who was headed to the gym for a morning workout on the treadmill (BORING).    Perhaps the next Q should take the Pax to the same location in the coming weeks and see if he can get some of those apartment dwellers to join our ranks.  They really don’t know what they are missing.   Today was a great morning spent with my friends and the best way, hands down, to start each day!

Announcements, prayers,  and praises:

Read your newsletter:  lots of running events coming up (Joe Davis, Operation Sweetooth, Yeti, Rooster)

Prayers for a daughter of a friend of Cornhole’s who suffered a stroke and bad car accident.

Prayers for Gekko’s son in college.

Prayers for Lutefisk’s father who is struggling in a new relationship.

Prayers for YHC’s upcoming surgery and recovery.


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Accumulating Around Rite-Aid

Lightning Backblast

22 degrees didn’t scare off 6 pax from Golden Corral.  No FNGs, so the disclaimer was light and we quickly got to moseying around the parking lot.  Quick stop near the launch point for a warm-up:

  • 30 SSH
  • 10 Windmills
  • 20 Imperial Walkers
  • 20 Mountain Climbers
  • few others that have escaped YHC

Mosey to far corner of Rite-Aid

The Thang – 4-Corner Accumulator
At each corner of the Rite-Aid, we stopped to do the exercise for the round.  Run between each corner, and plank up for the six after each round.

Round 1- 1 burpee at each corner
Round 2 – 1 burpee, 2 Crab Jacks at each corner
Round 3 – 1 burpee, 2 Crab Jacks, 3 Run Stance Switch
Round 4 – 1 burpee, 2 Crab Jacks, 3 Run Stance Switch, 4 merkins
Round 5 – 1 burpee, 2 Crab Jacks, 3 Run Stance Switch, 4 merkins, 5 plank jacks
Round 6 – 1 Burpee, 2 Crab Jacks, 3 Run Stance Switch, 4 merkins, 5 plank jacks, 6 box cutters
Round 7 – 2 Crab Jacks, 3 Run Stance Switch, 4 merkins, 5 plank jacks, 6 box cutters
Round 8 – 3 Run Stance Switch, 4 merkins, 5 plank jacks, 6 box cutters
Round 9 – 4 merkins, 5 plank jacks, 6 box cutters
Round 10 – 5 plank jacks, 6 box cutters
Round 11 – 6 box cutters

Finished right on time. Headed back to COT.

Thanks Falcon Crest for the opportunity to lead!

-old bay


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Challenges at Golden Corral

Finishing my Golden Corral Q a week late with this backblast.

Late sub Q for NASA. Late tweet evening before. But arrived early at GC to set up cones for 2 loops, a smaller inner loop and larger outer loop. Had to change location of the inner loop as the kickboxers started arriving in that section of the parking lot.

Easy warmup jog with buttkickers, side slides and the like. Warmup included standards like SSH, WM, merkins, dancing MNC and learning to do the Goofball correctly

The smaller loop had 3 cones. One set of partners carried the 140# sandbag Worm together around the cones while the rest of the PAX did 3 burpees at each cone. Swap postiions, repeat.

Core exercises followed, then we ran the larger loop. 4 cones with exercise at each,. #1 20 squat jumps, #2 15 bombjacks, #3  10 CantRememberOneWeekLaterExercise  , #4 5 Apollo Ono’s each leg.

Rinse, repeat smaller loop, core, larger loop 3 x. Finished with a little jog and PAX helping to carry cones and Worm back.

Spoke some of serving during the workout. There are different ways to serve. We serve ourselves, we serve our family, we even serve many of our friends. I believe the call to serve extends to the community. There are certainly many ways to serve and hope everyone will seek their ways in 2019.

I was speaking to veteran PAX at this workout and they were open to “accepting” my challenge of drawing a date from a bag that represented a Q spot at our G-Fit Paradise workout . We are looking to get our G-Fit Q’s setup, but especially with PAX who have not led the AO there.

Q Source in progress!  Read your material and attend the discussions whenever you can!

Yeti in Feb.

Sign up for Joe Davis Run.

Prayers for family and friends.

Aye. Bolt



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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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