Building blocks which start with grains of sand

As I drove to the Yard for what was looking to be a beautiful morning, I started to think about what my message for the day would be since I didn’t plan for that portion of the workout…which is very normal.  I quickly became distracted, as I typically do as well, only to find I had showed up at the AO with no message plan…to be continued.

Standing and waiting for the PAX, up strolls Magnum – fearless leader of the AO. Soon to be followed by MASH and then Weezer (although YHC had noticed Twister’s car but no Twister). YHC commented that although the Yard is a moderate workout site, the plan was to step out of the comfort zone today and push yourself just a bit which the workout would accommodate of course. Quick disclaimer and off we mosey’d with some butt kickers and high knees. We circled up and did the following:

  • SSH x25, 2 burpees
  • Low slow squat x10, 2 burpees
  • CDD x20, 2 burpees
  • Plank jacks x10, 2 burpees
  • Cherry pickers x9, 2 burpees
  • Overhead claps x25, 2 burpees
  • Extra shoulder stretching, downward dog and honeymooner to wrap up

The Thang!

Didn’t go far as YHC explained the progression workout getting ready to be unleashed.  Here’s how that went down…  After each of the below items, we were going to run down the hill that exits from the school from the main front doors, then backwards run up the hill (quadzilla style), then run the rest of the way back to where the exercises would be performed.

Once the original 4 finished the first 10 bombjacks, we were joined by Twister and Spartacus who had returned from their 3.2 mile pre-ruck – perfect timing!

  • 10 bomb jacks, then run, then come back and wait for the 6 before the next exercise
  • 20 step ups (10 each leg), then the 10 bomb jacks, then the running and waiting for 6
  • 30 dips, then 20 above, then 10 above, run…you get the point
  • 45 (because 40 didn’t make sense) calf raises – 15 out, regular, in; then 30, 20, 10…
  • 50 SSH, then 45, 30….

Now that the PAX had a nice base sweat going, YHC decided it was time for a short “10 count” via the message portion of the program.  As YHC was running up and down the hill, I noticed all the ant hills and how those little guys were working together to build their homes.  Similar to how we as PAX and HIM structure our lives and communities – grain by grain, brick by brick.  We have to start somewhere and if that’s a grain vs. a brick, it’s still momentum and growth.  We need to rely on whetstones for growth (spoiler alert for soon to follow QSource) as well as shieldlocks.  We can’t do this alone and shouldn’t have to do it alone – just like the little ants, they have their own PAX for support and foundational building.  Last I checked, none of us have this figured out so who better to lean on than your fellow brothers!  One step at a time, one grain at a time….sometimes one “close your eyes” leap!

Next station stop was over by the basketball hoops where we got to sharpen our merkin skills.  After each set of merkins, we ran down to the last basketball hoop and back.

  • 15 regular merkins
  • 15 wide arm
  • 15 diamond
  • 15 decline
  • 15 ranger
  • 15 incline

That’s 90 total these PAX crushed in a matter of minutes.  This left us about 4-5 minutes of MARY where we went around the horn for each PAX to call and count their own exercise.  Off to COT after MARY where we counted off, name-o-rama, and announcements.  Prayers for the PAX parents, friends and 2.0s.  5 of the 6 of us were able to make it over for QSource for further discussion on Whetstone!  Great work and always a pleasure to lead and be part of the early morning gloom (even though it was nice and sunny!).


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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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Saturday Feb 16: 40’s

Warm UP:

10 reps each of Hilly Billy Walker and Imperial Walker.  15 SSH


40’s:  40 reps of Merkins, LBC’s, Flutters, Carolina Dry Docks, and Squats then run (under awning cover is necessary) to FMES doors and back then do 35 of each exercise then run then drop 5 reps and so on.  Called an audible at about 10 reps and finished togetherish.  Mosey to benches for dips, calf raises and wall sits X2.  Bear Crawl down the sidewalk then complete a Jack Mary Webb (A Jack Web with a 10 count ab exercise between Jack and Webb)…1 b or 2bb’s?

COT:  Announcements of Joe Davis, In Flight February, Journey Bible Study, and Yeti.  Do an event per month and get involved.  Prayers for family and family relationships and softening of PAX hearts towards family, Vivian (Twister coworker), Murray (best friends father) for cancer, and Gwen a coworker.  Gwen, a BTMS custodian, lost her grandson.  A gofundme has been established to pay for the services.



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Lucky 7 at the Yard

7 was the number at the Yard on Saturday for a cool start to the day.  I got out there early to do a little pre work on the site.  Chalk is necessary item for school yard planning.  Went through the disclaimer and a brief intro to our coupon for the for the morning.  Mr. Kettlebell that signifies the burdens that we hold close to our vest and don’t share with other.  It was encouragement to have the pax think about men they would like to lock shields with and be held accountable. Kept passing it around to all the pax so everyone gets a turn.

After the brief intro it was on to the excitement with a mosey to our first stop.  Warmup consisted of Imperial Walkers, Windmills, Merkins, Mtn. Climbers, Moroccan night clubs and squats.

On to the meat and potatoes.  Short mosey over to the basket ball court for some four corners.  Three exercises at each corner 15 reps each. Corner 1 – Merkins, LBC’s, Squats. Corner 2 – Mtn Climbers, Rosalitas, Freddie Mercuries. Corner 3 – Carolina Dry Docks, Calf Raises, Flutters.  Corner 4 Side-strattle Hops, shoulder taps, LBC’s.

Brief word of encouragement and on to the next series of fun.  Short mosey to the light poles.  If you ever wanted to know how many light poles there are at the Yard there are way to many.  We ended up doing 13 with 20 counts of the following CDD, Freddy Mercuries, Hillbilly Walkers, Mt. Climbers, American Hammers, Shoulder taps, SSH, Flutters, Calf Raises, CDD, squats, LBC’s and Merkins.  Rinse and repeat. Yikes

Headed back to COT for a few minutes of Mary.  Off to Q Source.

All PAX took turns at hanging onto the bell.  Hopefully this allowed some reflection time to think of those back we could get into a shield lock with.

Thanks for the opportunity.

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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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The Fort launches Q Source

Are you ready to #accelerate your role as a leader within your home, workplace and community? Would the accountability and encouragement from other #HIMs from the Fort make a difference in your growth as a leader? If the answer is yes, then you are ready to take the Q Source journey in 2019!


The Thang

Launch: Saturday, January 5th

Site: Ballroom AO – Pleasant Knoll Elementary School

Time: 6:30 – 7:30 followed by Coffeeteria at the Eternal Shack

Qs: Change Order, Royale, Twister, Jedi and Pusher – Stinger, Q of the Q Source, will lead the coffeeteria

Responsibility of the Pax: Read the Q Point, Disturbance to the Status Quo, prior to posting


The mission of F3 nation is to plant, grow and serve small workout groups for men for the invigoration of male community leadership. Over the past 6 years of the Fort, you have led our region to impressive numbers of HIMs, increased fitness, CSAUPs, numerous 2ndF opportunities, community #Impact, increased Faith, the accountability of a fellow brother and many other great outcomes.

While the DRP offers preparedness and the Pax provide the accountability, there is still room to accelerate the growth as a leader. As many of you have read or heard on 43 Feet podcast, Dredd has written a “field manual for leadership” consisting of 54 Q Points meant to accelerate a man through his G3L (Get Right, Live Right, Lead Right, Leave Right). You can find more information at by listening to the weekly roundtable podcast featuring Stinger


While our 1/5/19 discussion will be a convergence, beginning January 12th Q Source discussions will be immediately following our regular Saturday AOs. There will also be a Wednesday coffeeteria option (site TBD). The following HIMs have stepped up to lead:

The Deep – Royale

Alcatraz – Change Order

The Yard – Twister

The Fort – Pusher

Wednesday AO (site TBD) – Jedi

This concept takes the lessons learned from the Bible Challenge (accountability), Beyond (vulnerability) and Whetstone (shieldlock) and encompasses them all in one. Your commitment would be to post, Q a discussion(s) if necessary and read the weekly Q Point.

If you are committed to continuing your growth as a HIM and leader, please respond via the Google Form


For any questions, please contact Pusher at or @Pusher_F3.

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Keeping Warm at The Yard

It was a rather cold morning as the PAX gathered. I was a little worried the cold temps would keep the numbers down but 8 other PAX (plus 2 shorties that might or might not had a choice) showed up ready to work. So after a short disclaimer we moseyed around back. Since it was cold I decided we do a little extended mosey with some stops for exercises. Unfortunately they were doing HVAC work on the school and we had to dodge several work trucks. So quick change of plans to get out of the traffic had us move to the back of the middle school.

Deconstructed burpee ladder: Jump squats, merkins, and thrusters between 2 light posts.

  • Start with 0, run to other post for 15 of each, then back to 1st post.
  • 5 each, run to other post for 10 of each, run back.
  • 10 each, run to other post for 5 each, run back.
  • 15 each, then sprint to other post and back.

Since we just practiced the pieces, 5 burpees OYO to make sure the PAX could put them together again.

Mosey around to the front of the middle school for pick a card. I had 2 cones with the same 10 cards at each cone but mixed up order. Pretty simple each card had an exercise for the team to do together and then another exercise for the team to do while next guy ran to get new card. PAX broke into 2 teams and it wasn’t meant to be a competition but you know how things go. Cards included various things like running laps, merkins, dips, flutters, etc but the point was to complete as a team. Both teams worked hard and basically finished at the same time.

Over to the school benches: 20 step-ups, 20 dips, 10 derkins then 10 box-jumps or step-ups, 15 dips, 10 derkins. Move down past the benches to the nice long wall. Get in people’s chair and first PAX bear-crawls to the end. Keep going until all PAX have bear-crawled. Next up is walking BTTW with PAX encouraging each other to make it as far as they could. Great encouragement and work by everyone! Finish off with a quick 10 count wall-tar-jai and times up. Back to COT.

I had to keep it kind of brief in the COT b/c several of us needed to leave to support our 2.0s at the Let Me Run 5K. It’s always encouraging to see so many fellow PAX out there running or just cheering on their 2.0s.

At the end no one was cold, even had some PAX taking some layers off. Thanks to Hasselhoff for the opportunity!

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5077 steps

11 for a moderate… plus …


Felt like we needed to run a bit …

Stretched it out, then set up the beatdown with a stroll around the back of FM Middle, where the letters for the AO were strung out under light poles that went forever..

At each letter, do the exercise, then there was a nice long stroll in between around the pickup area.. to the next letter.. each letter had two rounds ..

T – 25 SSH, 25 SSH

H – 20 Merkins, 20 CDD

E – 25 LBC, 7 Burpees

Y – 15 Windmill, 30 Plank Jack

A – 15 Flutters

R – 20 Shoulder tap, 20 Lunges

D – 20 MNC, 20 Imp Walker

Dr J and Major Pain brought a basketball, so to wrap, we shot it out for a burpee challenge.


Spoke briefly about Encouragement. I mentioned Strawberry as someone who I believe has been encouraged by the PAX he has met at some very hard posts in the few weeks he’s been with us. Seeing him come back again and again gives me encouragement that F3 is having an impact. 

Props to the Pax for putting up with me.

Gilmore’s fancy watch said we took 5077 steps.

Prayers for the family of Gilmore’s friend Stephanie. Magnum attending a funeral of a fallen servant, F3 Popper, who we hope to see soon and Deacon’s dad Wayne.


Aye — 

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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.

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Getting the Led Out

Start with a short Mosey to COP

Warm up:
SSH (IC 12x)
Windmill (IC 12x)
Imperial Walker (IC 12x)
Moroccan Nightclub (IC 12x)
Low Slow Squats (IC12x)
Merkin (IC 12x)
Peter Parker (IC 12x)
Plank stretches
Downward dog

Then Egyptian walk:
All PAX Line up single file
Lunge walk in cadence to the callout (left/right)
Last man in line runs to the front
Like an indian run; Rinse/repeat

Thang 1: Partner run / deck routine
Partner up
Run forward down hill
Run backkwd up the hill
First PAX gets a card from the F3 workout deck (which will be the exercise)
Second PAX gets a card (which will be the count for the above exercise)

Then another short Mosey run:
ziggy zag
Back to a curb

Thang 2: Plank Dominoes
Plank up on the curb, PAX spaced apart
All start with left arm high
PAX #1 does 3 merkins, ends in regular plank
Continue down the line until finished
Then all right arm high and last PAX begins the 3 merkins, end in reg plank
Recover for a ten 10 count

Recovery walk to a wall

Thang 3: World’s Worst Lottery
All PAX wall sit
One PAX at a time picks a card (F3 workout deck) and does that exercise
All other PAX are still doing wall sits, waiting and critiquing
(Joker would mean all PAX do 10 burpees)
Recover for a ten count

Mosey run
To COT area

Six mins of Mary
Circle, each PAX calls out the ab exercise

Announcements: Fast 5 coming up
God’s guidance for doctors and the healing of people in their care.
First responders and all law enforcement personnel.

Great PAX, lots of encouragement, glad to be part of that morning.


Led Zeppelin songs during the workout:
Rock and Roll
Good times/bad times
Dancing days
Misty mountain hop
Immigrant song
The ocean
whole lotta love
whole lotta love (by Dread Zeppelin)
Ramble on

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