beatdown summary

Warm Hugs For Everyone…….that survives

In celebration of the cooler weather that was exactly one weekend later than requested for a perfect Ragner Carolinas Trail race YHC got the nod to do my thing this past Monday morning at the most proper bootcamp workout west of I77 in Fort Mill. Warmup was handled by my main partner in crime ChaChing so you know by the time YHC took over the upper body was already smoked.
Choose the harder option I’ve been told so we performed some Circle of (insert painfull exercise here).
Circle of Merkins, hold plank and critique all possible things that can be critiqued and even some that cant is expected by the PAX while observing the victim complete 10 merkins. Pass the pain to the right and let the critiques rip. One round was good so we went straight into the Circle of Hump. Same theory just more inappropriate comments from the PAX while each participant performs his best monkey humper. Two rounds of hump were performed because a true HIM never wants to deny her an encore if requested. Next on the docket was the Ring of Fire. That finally ended after two rounds or approximately not a second before everyone had red indicating fluid leaking from some area of skin directly covering a pointy joint. Sorry guys but just chalk it up as mental toughness. Could always be worse, think fire ant infested grass outside of Winthrop basketball gym. Thanks Packman for the memories and mental toughness.
Mosey to the wall beside BestBuy for some BTW, shoulder tap BTW, and some burpees before heading to the Home Depot parking lot.
Get your crawl on ladies. Each PAX perform one loop around the greenspace before running to the Lawn and Garden entrance and back. Methods of transportation around the loop were as follows: Bear crawls, crab walks, crawl bears, inchworm, then one last loop of bear crawls. Mosey back towards Pets Mart and perform some team staggered sprints from crosswalk to crosswalk. Great job guys pushing each other and encouraging until the end. Finally make it back to COT for a quick round of Cha-Cha Merkins since all snowmen love to dance before the Count-A-Rama, Name-A-Rama, P&P, Anouncements and closing prayers by YHC. Thanks for the opportunity Jedi and to the PAX for hummoring YHC with my requests. Warm Hugs for Everyone

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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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Puketoberfest…Wk 2

Bonsai and his terrible ideas brought together round 2 of The Fort’s Puketoberfest as 7 men joined Jedi & YHC (welcome FNG Hit n’ Run) this past Saturday. The bar was set, the chatter was chatted and as the sun rose this beautiful morning, Jedi stood in the middle of the PAX for a moment to disclaim the disclaimer.

So…we mosey’d down the path with some knees-to-chest, heels-to-butt and toy soldiers. One more short mosey then forward moving hillbilly squat walkers (these are straight-up awkward) to the red-light sign.

Quick shoulder warm-up with Moroccan Night Clubs and some other stuff.

Enough of that, let’s get this going:

5 cones spaced 10yds apart. PAX do 5 burpees or some variation thereof, crawl/move to the next cone, 5 more of those burpees, crawl/move, etc to the end. After the burpees at the 5th cone, immediately do an about face and run the full 5-tier suicide using the cones that just marked your burpees. Finish with a Mary exercise while waiting on the 6. Us slow folks (Maximus writing) thankfully only got through 3 of the planned 6 rounds.

The variations were:

  1. Normal burpees, bear crawl, flutter kicks.
  2. Walmart burpees (Maximus fav), duck walks (Geronimo fav), dying cockroaches (nobody’s fav)
  3. Jackass burpees, 2 CCD & 2 Crab Cakes, LBCs

Hand off to Maximus:

Circle up in Ft. Mill’s best grass…

Jack Webb’s consisting of the typical offenders: 1 Merkin : 4 Overhead Claps up to 10:40

8ct Burpees for a few

Partner up at the playground:

P1: Pull ups while P2 runs to the path near the base of the hill.

Flapjack and repeat

P1: Tuck Jumps while P2 runs to the base of the hill.

Flapjack and repeat

Lt Dans consisting of the typical offenders: 1 Squat : 4 Jumping Lunges up to 6:24.

A few more 8ct burpees.

Line up in 1 line, arms width apart and drop to your 6, facing West for a full 51 (in a 4ct cadence so that is 102 total) American Hammers (Personal favorite)

Mosey to the base of the hill to run the to the top and jog back down…4 times.

Take a breather for a quick chat then 1 more time up for good measure.


Announcements: Paradise reading center opportunity, F3 Christmas Party

Prayers: Marriages, FNGs.

No man left behind and leave no man where you found him.

Jedi & Maximus

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Awkward and Uncomfortable

On a Monday following the Ragnar, most PAX in the Fort/Lake Wylie seemed to find their Fartsacks more than their local AOs.  Just 3 PAX total seemed it a wise idea to find themselves at Quagmire for an awkward and uncomfortable BC.

In “honor” of Columbus Day and Indigenous Peoples Day, the plan was to perform a series of awkward and uncomfortable partner exercises but because there were just 3 of us, that weinke went right out the window!

Now it became a little more awkward for me as I had to resort to my backup plan on the fly.

The “group” took a short mosey to the back of Home Depot’s parking lot for a short warm-up.  After a few windmills, Moroccan night clubs, and walkers of the Imperial and Hillbilly variety, we moseyed on over to the front of Target.

With the wildly popular red balls, we did 4 rounds of Route 66:

Merkins, Squats, LBCs, and CDDs  stopping at 11 different stations, adding one rep at each step.

After the fourth round was completed it was another short run over to the stairs adjacent to the fountain where the PAX took on a little of the awkward partner work.

In a rotating partner fashion, one PAX started on the top balcony performing Merkins while the other two performed Stair Barrows then on partner stayed at the top and did Merkins while the other two ran down the stairs to perform Stair Barrows again; rotating until all PAX had performed both the Stair Barrows and Merkins at the top.  After all PAX had performed the Merkins, the exercises changed to Deep Squat Rows using the railings-then calf raises and then Carolina Dry Docks.  If you think this sounds awkward and confusing, you should have been there….terrible.

We finished at the fountain with two rounds of Dips and Step-ups: 25 reps each.

COT was a little more personal than usual as the three of us were able to speak a little more directly and with more detail about the things going on in our lives. Some following up on things that had been mentioned in COTs of past.

Thank you Jedi for the opportunity to lead.

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The Barnabas Workout

7 Sons of Encouragement braved Tropical Storm Michael today. We mostly took refuge for safety reasons under the awning as we moseyed to the front of Springfield Elementary. A forewarning was given in the beginning at the parking lot that we would be moving the entire 45 minutes as well as the basic F3 disclosure.

We started with a warm-up run including high knees, butt-kickers, side shuffles, and toy soldiers. The paced picked up as we got closer to the awning.

Some additional warm-up highlights: everyone seemed to be breathing pretty heavily after warm-up, which included side lunges, squats, crucifix, full-body crab reach, SSHs, shoulder stretches, large arm circles, shoulder shrugs, backwards lunges, and, of course, merkins. I probably forgot a few more.

The Thang:

We broke up into 2 groups with a PAX in the middle. Each group did the same exercise from the middle of the front of the school to the end of the awning and back (at least once) while the PAX, I mean monkey, in the middle did full dips on an Equalizer set of bars until exhaustion and then KB swings until everyone was done with their exercises. As we waited on whoever was the six, we stayed in 6 inches plank. Each person rotated in as we immediately, and I mean immediately, started the next workout exercise(s). We did at least 14 rounds of exercises before we switched the monkey in the middle exercise and did almost another 14 rounds. The second go-round included an agility exercise focusing on concentration, stepping, higher knees and left-right and right-left movement followed by single arm thrusters with the 30 lb KB.

While the PAX in the middle was doing his thing, below are just a sample of the exercises we did today with several left off purposely so you will just have to experience them yourself next time! Most reps were in the 10-180 range.

  • Derkin into a opposite leg Tuck Planks
  • Single leg hops
  • Long jump hops
  • Frog walks
  • High toe touches
  • SSHs
  • X Jumps
  • Squat Jumps
  • Sprints
  • 50% sprints
  • Turkish getups
  • Lunges
  • Backwards lunges
  • The “Straight Up version of The Worst Merkin Ever” (lots of groaning on this one including from me)
  • Bear Crawls
  • Standard Derkins
  • Backwards Bear Crawls
  • Air Mountain Climbers
  • And we finished with Spiderman crawls

I will admit that the Spiderman crawls sucked the last bit of energy out of me. Big shout-out to Jedi and Cha-Ching who rocked the last exercise even in their exhausted state. One of these days I may become as flexible as Jedi and as strong as Cha-Ching . . . well, in reality, maybe not. Good goal to have.

Other highlights:

Dillweed: tough, tough workout partner. Thank you for your partnership today!

Jiffy: always love your consistency and superb attitude!

Love Handle: man, how you have improved! Keep up the progress and great work! You are starting to make things look easy!

Peabody: Always impressive, especially with the physical struggles that have kept him out from time to time. Solid, impactful example performance today.

So these were your 7 Sons of Encouragement today. Today’s theme: Encourage another today whether that is your gift or not. We had SUPERB encouragement from each other with this group. I challenge you to go out in your own little world and encourage someone today. And in your own Qs, bring the encouragement!

Lastly, I did not get to say this during the group this morning, but I was very encouraged by Drew Brees this week as I walked into the break room at work for a total of 5 seconds and heard on the tv a quote from him. I am a terrible memorizer but I was able to get this quote on one go-round. Thank you, Lord. I have always admired his efforts in the NFL but this encouragement quote really stuck out this week as I and many of you have had setbacks: “A setback is nothing more than a setup for a comeback.” Thanks for the encouragement and true words, Drew.

Go out this week and get at it in all you do. Praise to the One  who made you.

COT: Specific prayer requests: Some wives have really been struggling as of recent. Let’s support them in prayer, love them and be there for them. Prayer for all those working through Hurricane Michael issues today and yesterday and for safe travel for all.

I’m out for 2018. No more Qs. Look me up to Q at your site in Ft Mill/Rock Hill/Lake Wylie mid-Feb 2019+. Peace out!



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Arrows Are Never a Good Idea

12 #HIM decided to NOT take the Daily Blue Pill and posted to The Colosseum to be entertained by YHC on Q.  It was a very quiet crowd so #mumblechatter was at a low level but the #effort was at a high level as we pushed forward through what #life throws our way.  Side Note:  Jekyll decided to go yogging (soft J) which is apparently running for an extended period of time.

The Thang:

Dynamic Warm Up

High Knees, Butt Kickers, Toy Soldiers, Slide Left, Slide Right, Karaokes Left, Karaokes Right, Flamingos, World Wide Leaders (Power Skips #registered), Long Strides.

Warmup Complete!

Slow Mosey to the Arrows.

Now before YHC even explained my idea (which looked good on paper) a comment from the peanut gallery turned out to be true in the end “arrows are never a good idea”.  We decided to forge ahead anyway – because in the end – we don’t really have any other option (both at a post and in life – more to come on that in a bit).

So here was the different Phases of a Burpee Deconstructed:

Phase 1:     3 Squats at every arrow

Phase 2:     3 Froggers at every arrow

Phase 3:     3 Merkins at every arrow

Phase 4:     3 Bombjacks at every arrow

Now the Pax saw this next Phase coming up Broadway in a cab.  But #life is kinda like that in a way – you see something you do not want to do but have to tackle it anyway.

Phase 5:   Reconstructed Burpees at every arrow

Now the Pax may have not seen the next phase coming.  But #life is kinda like that in a way – sometimes you think it can’t get any worse and then something blindsides you at a low point.  We tackle it anyway because what is the alternative?!?!?

Phase 6:     Bearcrawl back to start (about 125 yards judging by Google Maps)

Crowd Pleaser!  All Pax dug deep to finish that one.

Next up?  Jacobs Ladder with MORE Reconstructed Burpees.

Then Mosey to start for 6MOM.


Great work by all Pax!  Appreciate humoring YHC on the arrows.  Appreciate the opportunity to lead.  Appreciate the #encouragement from the brother on  my left and the brother on my right.  Appreciate F3 The Fort for everything it has done to make me a better person.

YHC #encouraged the Pax to take that step forward into service.  It may feel uncomfortable, you may not think you are making an impact, you may be afraid to put yourself out there.  The answer is to take the step and keep taking that step forward.  You will eventually have an impact.  Otherwise we will be on the sideline and that is not where F3 is designed to keep us.  F3 wants us out in our community being a leader.  Aye!

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A Darth Visor Backblast

I came across this backblast while trying to find something to say about Darth Visor’s passing.  After reading it, I figured what better way to learn a small something about the man he was, than to “participate” in his VQ.

Other than not having an outhouse or a baseball field (we used road by the playground and the track), I kept the Weinke as close to the original as I could.  It was surprisingly easy to tie the IR race.

After finishing, I let the PAX know who was responsible for the Q, and had some time left for ab lab.


We finished up with some good discussion and prayers for Darth Visor and his family.

Thanks Bones for the opportuNITY.

The original backblast:

Virgin Q – Darth Visor – It’s about time Back Blast – 6.23.15

  • When: 06/23/15Where:

    The Pax: Hickory Stick, Trojan, Light Bulb, Sketch, Green Bean(@F3ATL), Gear(@F3theFort), Boomer, Foghorn, Def Con 2, Nacho Libre

    QIC: Darth Visor

11 PAX joined the party at THE RUBICON for a VIRGIN Q by Wardaddy in charge. Great to have @greenbean from F3Atlanta and @Gears from The Fort join in the GLOOM.

What had happened was…

7:00 sharp we mosey to the slice of heaven between the diamonds for a little warm up

Starting Position…Move….In Cadence….Exercise


Squats “really missed GRITS” was going to have him demonstrate proper technique


Cotton Pickers

Feeling loose – we mosey

The Thang

1-2-3 ‘s lovely learn’t this’n up thar in fort mill region.

Partner Up and head for the outhouse…partner sprint around outhouse while other partner commenced to exercising!

100- step ups

200- dips

300 – LBCs’

Whew 10 count needed.

Let’s mosey to the ole ball field for a slight twist on our old favorite IR. PAX you got’s to sprint….not jog when its your turn. So we turned up the heat with a little team race – IR around the ballpark. Losers get to enjoy OYO 15 Burpees.

Trojan takes early lead for left side, then Boomer hits high gear to pad the lead, Hickory Stick notches one for the right side, and someone hit the speed switch for Light Bulb and it looks like left side is going to “run away” with it BUT amazing speed from Nacho Libre, Sketchy, and Gears even things up by the time we pass home plate.

Strong Showing by both teams BUT WE TIE AND EVERYONES a LOSER.

15 burpees for all and all for the PAX

Outfield Fence for little Wall Squat to catch our breath.

Let’s Mosey to THE HILL

Merkin Ladder 10 down run up hill 9 at top back down 8 back to top 7…all the way to 1 MERKIN.


Much to be thankful for…GBABY arrives for WD,  remembering Foghorns wife – expecting, Mufasa’s back.


There was some more Beatdown but who can really remember it was soooo long ago.

Pleasure to have led you men, inspiring, fun, makes me feel good at 6:15 AM on beautiful 2sday AM

Sorry CRACK, MUFASA, Grits, Peanut, Stang, and other faithful had to miss…we’ll get you next time.

NEXT DARTH VISOR Q coming soon to the Gloom near you F3Alpha.

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The Fort 6 year Anniversary – Making Getting Better a Priority!

September 29, 2012 the landscape of Fort Mill changed dramatically. Some men from north of the border grabbed the attention of a few men south of the boarder and said we may have something for you. Double D, Santini, Senator Tressel, World Wide Leader, Red Banjo, Assassin, Peach and maybe others made the commitment to come to a “workout” on that Saturday morning. It was very skeptical, but I am sure each of them will say it changed their lives.

Here we are 6 years later, meeting in the same park with more than 200 regular participants (800+ over the years) at 37 workouts across The Fort/Lake Wylie area. Thank you to those that gave it away and thank you to those that said yes!! I think it is safe to say, IT’S MORE THAN A WORKOUT!!!

Today we recognize the 6 years with 6 Qs leading a beat down in 1st F style. On September 21st, Jekyll led us in our Invergence, which reminds us of the 3rdF and that there is something bigger than ourselves. Serving, Praying and Worshiping together happened then. On this day, we are getting better physically and having some fellowship with 70 of our PAX,

Format was a rapid fire approach where each Q has 10mins to lay it on the PAX. Old Bay would keep time and blow the air horn (maybe tweet the horn??), and then the next Q jumps in.

YHC asked for FNGS, (none) and explained the plan of attack, and then the Horn Sounded

The Thang:

  • Wegmans for COP
    • Mosey down path out to grass
    • Circle up and some traditional and not so traditional exercise moves.
    • We did notice another “Boot camp” group in the gloom. T-clapps to them, however also saw 2 holding clip boards…..not F3!!
    • Horm Blows
  • Funhouse on Q
    • Mosey to the hill for Jacobs ladder
      • Burpees
      • Squats
      • Some mary to fill time
      • Horn Blows
  • Jwow on Q
    • Mosey to top of hill for partner work
    • step ups/lunge walk up and down hill
    • squat jumps/lunge walk up and down hill
    • Plank hand slap with partner
    • Horn Blow
  • Twister on Q
    • Mosey to tree line
    • Army Crawl to tree /SSHs
    • Sprint to tree/Merkins
    • Army Crawl to Tree/SSHs
    • Sprint to tree/merkins
    • 2 rounds
    • Run Path until Horm
    • Horn Blows
  • FLUX on Q
    • Mosey back to hill
    • 6s – do following 6 times
      • bear crawl up hill
      • diamond merkins
      • bear crawl back down hill
      • Some filler in there of something aweful
      • Horn Blows
  • Assassin On Q
    • Mosey to play grownd
      • Dips
      • Derkins
      • Burpees
      • multiple rounds with running around the playground until…..
      • Horn Blows

The PAX was dripping wet from rolling in grass but also from the humid beat down that just occurred. Thanks to all the Qs for bringing it and having fun out there.

I brought up to the PAX “WHY”? Why F3 versus the many other options we have even outside of fitness and self help books. Why do we get up early and why do we do CSAUPS and why do we attend 3rdF and give away our time at various community organizations???

Pockets, Spud and Assassin all shared their Why. Thank you! I’m sure there were many more that would undoubtedly impactful.

I mentioned my why was straightforward for me. I want to continue to challenge myself physically, surround myself with like minded guys heading in the same direction and reach more guys for Sky Q and HIS purpose. I feel F3 has positively impacted my life in all 3 Fs and why would I not give it away??

See you in the GLOOM!

Cake Boss

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10/1/18 – Quagmire BackBlast – 4 Corners to Kick off the Week

10 HIMs joined YHC to kickoff the week and the month with 4 corners of pain.


  • Mosey around the parking lot
  • 35 Side-straddle-hops
  • 12 Windmills
  • 11 4 count merkins
  • 20 4 count mountain climbers
  • 20 4 count Moroccan Night Clubs

Mosey to parking lot corner & partner up for accountability and encouragement

We’ll be doing a workout at each of the 4 parking lot corners, about 50 yards apart. We’ll start with 1 rep and we’ll be going to 11.

Corner 1 – Burpees, Corner 2 – Merkins, Corner 3 – LBCs, Corner 4 – Jump Squats

Total Reps = 66 each corner/exercise & ~2200 yards

Mosey back to corner 1

  • 10 diamond merkins, sprint to Corner 2
  • 10 wide arm merkins, sprint to Corner 3
  • 10 diamond merkins sprint to Corner 4
  • Mosey to Corner 1
  • 10 wide arm merkins, sprint to Corner 2
  • 10 diamond merkins, sprint to Corner 3
  • 5 burpees, sprint to Corner 4
  • Mosey to Corner 1
  • 10 diamond merkins, sprint to Corner 2
  • 10 wide arm merkins, sprint to Corner 3
  • 5 burpees, sprint to Corner 4

Mosey to COT

1 minute left – Captain Thors to 5×20



  • Ragnar
  • #218in18


  • Family routine
  • Marraiges
  • Brothers getting married (with broken foot)
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Six every 3 at Quagmire

Quick disclaimer, then to start, a volunteer PAX chose 3/6 out of 3/6, 4/8, 5/10. So, 6 burpees every 3 minutes, or the best the Q to do to maintain that throughout the workout.

Then, it was:

Mosey to Home Depot w/ BK’s, HK’s, SS’s.

6 every 3.

Warmup w/ SSH, WM’s, Flutters, MNC’s, 1-leg scissor lifts, etc.

6 every 3.

Six balls in parking lot. At each do 1 then 2,3,4,5,6 reps w/ mode of transport:

  • Broad Jump / Toe squats               6 every 3.
  • Crab Walk / V-ups w/ 3 sec hold               6 every 3.
  • Lunges / Squat Thrusters (leave ground)              6 every 3.
  • Bear Crawl / Donkey Kicks                6 every 3.
  • Straight Suicides / Monkey Humpers               6 every 3.

Jog, sprint behind HD to People Chair wall. 3 x we did PAX count 5 sec each x 12 = 1 min each time. Run across to opposite wall.

Jog to red balls. Half group went to ball 2, 4, 6 and did that many bombjacks. Other half did American Hammers.                       6 every 3.             Switch groups.

Jog back, finish with 10 Panther Pound  Eagle Pound Burpees (minus the roll on the macadem). We had done our best to stick to 6 every 3 but with some improvisation and timing issues, probably ended up around 58 or 68 burpees.

A brief discussion about the clock of your life. Where are you on the clock right now? What are things you want to do in that time? Is there anyone you need to talk to in that time…and how much time do they have left?  YHC has a strained relationship with parents and they are further along on the clock.

YHC’s clock with lifespan of 72 is 8:36.

Announcements, Convergence 9-29, Ragnar 10-5, .Praises, Royale for new 1st F leadership role. Thanks Jedi for the opportunity and for taking us out. Thank you PAX for following.



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