Hour long Q’s are hard on everyone

Had a little challenge on my hands for this one – a group of the Deep regulars including the site Q were taking on the Savage Race course, so for those who were not peer pressured into participating in that, I had to make the Saturday boot camp just as awful (minus the ice bath obstacle).

Rolled up w/ my fellow Lake Ridge guys Lutefisk, Olaf and Pothole and we waited for what I thought would be just a few guys rolling in.  This is not the case anymore – these pax roll out in numbers and we had 22 including some very brave 2.0’s in attendance all ready to work, including 1 2.0 who’s 11th birthday it was this week.  Royale gave me a heads up a couple days ago, so the workout was made with that in mind, nothing but 11’s for Pierce, aka Lancelot.

1.  For those that know me, I’m not a big fan of warm-ups,  although I may need to rethink that during hour long workouts. Our “warm-up” – mosey over to the nice 400m track across the street and do 4 laps, stopping every 100 meters to do an exercise 11 or 22 times for birthday boy.

  • lap 1 – merkins (stop 1 – 11 merkins, stop 2 – 22 merkins, stop 3 – 11 merkins, stop 4 – 11 merkins)
  • lap 2  – squat jumps (stop 1 – 11 reps, stop 2 – 22 reps, stop 3 – 11 reps, stop 4 – 11 reps)
  • lap 3  – big boy sit-ups (stop 1 – 11 reps, stop 2 – 22 reps, stop 3 – 11 reps, stop 4 – 11 reps)
  • lap 4  – yep, burpees (11 reps per stop)

2.  With the warm of 1.2 miles, 66 merkins, 66 jump squats, 66 big boys and 44 burpees complete, we moseyed back across the street and hit the baseball field…all dirt, some rocks, no grass.  Asked all 22 to count off by 2’s so we had two teams then I explained the rules.  I set the 15 minute timer, blast some old school papa roach, and you try to score as many runs as you can in the 15 min.  How to score a run?  Like this:

  • lunge walk to 1st base, then do 11 diamond merkins
  • bear crawl to 2nd base, then do 11 jump squats
  • broad jump to 3rd base, then do 11 donkey kicks
  • crab walk home, do 11 burpees, then step on home plate.  That’s 1 run.

Believe Lutefisk scored 5 runs, otherwise everyone else was hovering around 3 to 4 runs.  The intent which I totally overlooked in the heat of exhaustion was to add up both teams scores and issue a penalty to the losing team:

Loser:  burpeee bounce from home to 1st base (ie. burpee where you go down, do a push up, but explode up and forward 3 times so that you cover some ground on the uptick, then up, jump and that’s 1 burpee.  Do as many as you need to, to get to 1st base.

Winner: mack tar jais along the first base line while the the poor saps do burpee bounces.

3.  From there we hit the hills behind the baseball field for some true 11’s.  Start at the bottom of the hill with 1 “worst merkin” (wide grip merkin, reg merkin, diamond merkin = 1 worst merkin), run up and 10 knee tucks, then back down for 2 worst merkins (ie. really 6 merkins lol).  This just about killed the group.  I was very encouraged to see at about the 5 or 6 count of worst merkins that every single pax was modifying lol.  I think I even saw some Pax’s faces face down in the weedy grass we were in.

4.  We had about 5 minutes left and we were at 2.3 miles, so I really wanted that 3 mile mark.  We moseyed to the gate near COT and I told the pax about the X crunch suicide we’d do.  For those of you doing the app based ab challenge that Nasa organized, there is a “X Crunch” that absolutely sucks.  Basically start in the v-sit position, go down all the way and make an X with your arms and legs and then back up to v-sit position.

  • 5 x-crunches at the start line (basically the gate) then run to the 1st corner at the back of the school
  • Do 5 more x-crunches on corner of school and run back to start line
  • Do 5 more at the start line, as you pass 1st corner in the back of the school, do 5 more, and then when you get to the next corner do 5 more.  Then run back to the start line.

That took us to exactly an hour which was good because I think I may have gotten beat up had we kept going.  Had a great time w/ this group again (second time in a week!).  Cannot believe how much they’ve grown this place in the last year.  Props to the EH’ing machines over there and the consistency with how often they post.

Hope to get back out to the Deep a little more consistently now that my third son is no longer a little baby.  Thanks Shakespeare for the chance to lead this great group.


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DORA Got Lost at Quagmire

While driving the clown car with 5 deep there is no better site then coming around the corner and seeing Jedi posting up the #Quagmire Shovel Flag. 13 PAX arrived to hit it hard with the worst merican ever dora.

Disclaimer was given and moseyed off to the Home Depot parking lot for a little warm up. Once warm up was complete off to the Target parking lot to get that blood flowing and a little more stretching. Then comes the pain.

With the help of Jedi (trying to utilize the whole area/not get lost) we made our way to the fountain. Partner up. Dora time. Start out with 100 worst mericans ever (wide push up, normal push up, diamond push up=1), 200 clapping crunches (thanks six pack abs in 30 days), 300 irkins, and 400 LBC’s. One partner would run around the fountain while the other pushed pavers or worked those abs. Then once around the fountain trade spots. We were all able to get the 1st 3 exercises done before having to mosey back to COT. Once back at COT with a little time to spare we crunched out 100 LBC’s together. We were able to get in 2.25 miles and about 600 different variations of pushups.

These guys took the pain and kept on going. Proud to be part of this Pax and this community. Thanks Jedi for making me a better man. Until next time.

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Escalators and Sprints – What a joy!

Poop Deck

We had 14 HIM at the Poop Deck this morning on a chilly, but beautiful morning. We started with a mosey around the parking lot (little did they know this would be included in the workout).

Warm Up
Windmill – 10 IC
Cotton Pickers – 10 IC
SSH – 25 IC
Sun Gods – 10 IC then Reverse IC
Hillbillies – 15 IC
Imperial Walker – 15 IC
Diamond Merkin – 10 IC
Parker Peter – 15 IC
Parker Peter – 15 IC


Round 1: 10 Burpees  / Lap around the entire parking lot = 1.5 of a mile
Round 2: 10 Burpees / 20 Merkins / lap around the entire parking lot
Round 3: 10 Burpees / 20 Merkins / 30 Squat Jumps / lap around the entire parking lot
Round 4: 10 Burpees / 20 Merkins / 30 Squat Jumps / 40 Flutter Kicks / lap around the entire parking lot
Round 5: 10 Burpees / 20 Merkins / 30 Squat Jumps / 40 Flutter Kicks / 50 Carolina Dry Docks / lap around the entire parking lot.

After the escalator we had about 10 minutes remaining. To keep the heartbeat going I decided on Sprints.

One PAX would call out an exercise where we would perform that exercise until the person says ‘Go.” Each pax would then sprint to the light pole and sprint back where another person would call out a second exercise and so forth. We did this six times.

Circle of Trust
Some of our pax are participating in the Savage Race and Cannoli Run May 18.

F3 Dads Event in Lake Wylie at Oak Ridge Middle on Saturday, May 25 beginning at 6:30 p.m.

Prayers for those that are sick and/or injured.

Prayers for Duck Dynasty who is traveling today.

I enjoyed the opportunity to lead. I hope you all were able to burn a lot of calories this morning!

Sean Corcoran (RADAR)

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30 of Everything

18 at the Abyss for some 30th birthday themed fun.


30 Moroccan Night Clubs
30 Peter Parker’s
30 Imperial Walkers

The Thang

Counted off to form groups of 3, each got a CB

Each pax:
Pull ups x 30
Push Press x 30
Plank for 6

Circled up for 30 body builder burpees in cadence (crowd pleaser) followed by a couple 10 counts

Swings x 30
Step ups x 30
BBS for 6

Squats x 30
Wide armed Merkins x 30
Diamond Merkins x 30
Farmers Walk to end of track and back
Crab Cakes/flutters/lbcs for 6

No time for Jack Webs… oh well.

Read your newsletter.

Welcomed FNG Mudslide (works in corrosion prevention)

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Co-Q with Two Ferns

Last minute Co-Q with my boy Two Ferns stepping up to lead the first half.

Those brave enough to pre-run made an appearance 45 minutes prior. (For the record, those PAX were Two Ferns and Shakespeare).

Disclaimer given by YHC and Two Ferns took us on a mosey to the elementary school parking lot for Warm-O-Rama.  We welcomed Delay-Of-Game (Chop Block’s name after missing the starting gun), his 2.0s, and Respectable Olaf to the party as they arrived.  Mosey to the football field.

Lacrosse Drills w/ Two Ferns:

Two teams pitted against each other for glory.  With YHC keeping score, I just want the record to show that my team won.  First drill of partners going out to pick up a lacrosse ball with a stick, minimum 5 partner passes (each drop, other team members complete a punishment), first team to retrieve all balls gets the win.  Team members “on deck” held plank until the others returned, when a ball dropped, teammates completed a merkin.  Other times through, we held Al Gore and completed a squat on dropped balls.

After a few rounds, we did 1v1 sprint retrieval, 1v1 back to back fight for the ball, and 2v2 sprint retrieval with passes.

Little Tykes Basketball w/ YHC:

In what seemed to be easy (and was extremely hard) each PAX took 3 attempts (some more as we had to change the rules a few times for LOTS of misses) at shooting on a Little Tykes kid hoop.  For every miss, we completed a Burpee.  Let’s just say there were lots of burpees.

Ultimate Football:

In what has become a tradition at The Deep, we played some Ultimate Football. It was a short game, but again, my team won (I was keeping score).

COT & Prayers

Thanks for helping me Q this one Two Ferns!

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Capture the Coupons

My bad just realized that this backblast never got posted. I only looked bc @funhouse is keeping track now.

Garage/ junkyard wars with a little capture the flag and kick the can inspired what for now we will refer to as “capture the coupon”.

Rules are simple:

Capture the Coupons according to objective for each round.

Coupons must be completely within home base to count for or against your team depending on objective when time runs out.

Separate all the Coupons, AKA all the random heavy stuff in my garage,  into two groups of equal weight.  See picture of randomness that filled my truck bed.

PAX split into two teams.  Note YHC can’t count to three.

Objective for round 1: capture the most weight as a team.

Time limit for round 1: 4 minutes

Objective for round 2: have least amount of weight within team base when round ends.

Time limit for round 2: 3 minutes

Objective for round 3: have most number of coupons, weight doesn’t matter.

Time limit for round 3:  4 minutes.

Thanks to Wild Thing for the opportunity to lead such a great bunch of guys.

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Friend or Faux – April BEYOND

For those newer PAX who aren’t familiar with it, BEYOND is a roving AO started by Maximus last year that is designed to push us beyond, both physically and personally. The workouts are supposed to be tough, and the message is supposed to be challenging. Combining the two is what makes this workout unlike the others.

After a brief hiatus to restructure it a bit, BEYOND made its return this morning with YHC on Q. It was humbling to be asked to kick it off, and definitely challenging to prepare. I tend to be good at putting together difficult workouts, but I usually don’t attach a message, as I do so much “messaging” for my job. But I accepted the challenge, struggled through preparing, and hoped that maybe a few PAX would make the effort to post.

To my surprise, 13 PAX joined YHC at Rivergate on a Thursday at 0500 (yep, not a normal day to be at Rivergate or a normal time to start). These men came ready to push it, so a disclaimer was given with a reminder that this is going to be harder than normal, so try not to modify. Dig deep and get it done; you didn’t come for it to be easy.

Following the disclaimer we took off on a fast mosey (avoiding a cement truck!) around Home Depot to Target for the warmup and message intro (content of message will be below).

Warm Up (such as it is)

  • 50 (NOT low-slow) squats in cadence (don’t know the best way to actually list the numbers here, so I’m doing total count, not cadence count, which would have been 25, if that makes sense…)
  • 50 merkins in cadence
  • 100 SSH in cadence

RUN to parking lot in front of Pier 1. Time Hack: 4 minutes.

All PAX arrived with about 30 seconds to spare. Circle up in plank – aka, forward listening position – for next part of message (see below). Next round of workout:

  • 50 jumping lunges in cadence (25/leg)
  • 50 diamond merkins in cadence
  • 100 high knees, single count

RUN to Just Fresh parking lot. Time Hack: 4 minutes.

All PAX arrived with about 30 seconds to spare. Circle up in plank for next part of message (see below). Next round of workout:

  • 25 triple-pulsing sumo squat jumps in cadence (“20 would have been fine”)
  • 50 pseudo planche merkins (request for exicon name change to “flippin’ merkins”)
  • 50 bomb jacks

RUN out to 49, down to 160, and around CVS to parking lot by Friday’s. Time Hack: 5 minutes.

All PAX arrived with no time to spare. Close to the burpee penalty. But alas… Message given in plank then next part of workout:

  • 30 triple-pulsing lunge jumps in cadence (“that’s more than 25”; “do you want to walk in circles forever?”)
  • 50 breakdancer merkins in cadence
  • 50 tuck jumps

RUN to the (no longer) dead end road in front of Home Depot. Time Hack: 5 minutes.

Bones led the PAX on a creative route that cut out roughly .2 miles, so all PAX arrived with a minute to spare. Message given then last round of exercises:

  • 50 squat jumps in cadence
  • 5 slo-mo merkins (request to call them “ferkins” for “f@$%(* merkins”)
  • 20 run lunge high knee skips

RUN to COT. Time Hack: (a very generous) 3 minutes and 30 seconds.

All PAX arrived with time to spare. End in plank for the final thoughts before recovering at 0600 on the dot.

Standard COT with all the bells and whistles.

Message content:

We have been talking a lot lately about being vulnerable and open about our lives and the struggles we face. There was a big push in March when we discussed Mental Health Awareness, and we’ve continued to encourage this among the PAX. And that’s great, and it should continue to be encouraged. But, as we pursue this, we need to be aware of what we are actually asking of people and consider if we – as individuals and as a group – are ready to actually take on what we are asking.

In our culture today – American culture, US Christian culture (for many of us), and F3 culture as well – we have placed a high value on being authentic, which is really what we are wanting when we want people to be vulnerable. We want them to be authentic. To be “real.” A lot of this comes from seeing so many prominent leaders crash and burn after some secret part of their life comes to light, usually in very embarrassing ways. We don’t want to be taken in or lied to, so we promote authenticity. But this heavy emphasis has led to a sort of initiation rite within our various groups. “I want to trust you, but only if you’re willing to be open and honest with me.”

So we try it. And somebody shares something like, “I really struggle with playing too many video games” (totally a made up example, so I’m not calling people out). I for one would not be able to relate with that person very well; if I’m honest with myself, I don’t see that as a big issue (though it definitely can be for the person dealing with it). Or it goes the other way, and in a spirit of authenticity, somebody shares something “big,” like an ongoing struggle with same-sex attraction. How would that be received in an all-male group such as F3? Now we are all uncomfortable. That’s too big or too weird of a struggle for us to relate with. It’s easy for us to relate with each other on marital struggles, or alcohol, or gambling. Or a big one in men’s groups would be porn. We can relate on these issues. But something big? Nope.

So, now we have limits. We have a scope of “acceptable” struggles. It has to be big enough that it doesn’t look like we are hiding something, but it can’t be so big that it’s intimidating or awkward to those in the group. And this inevitably leads to a couple big issues.

First, we have made certain struggles acceptable. We EXPECT you to struggle with something like porn, and if you don’t, you’re lying. You’re not being honest with yourself or others. So now we are essentially requiring this struggle as a rite of passage, but it also holds us back, because now you aren’t allowed to actually get past this struggle. You may improve a bit, but in order to be “real,” you need to continue to struggle with it, because if you somehow manage to get past it, then you’re untouchable or unrealistic. How can I relate with you now that you’re not struggling with what I’m struggling with? I need you to struggle so that I can feel better. So we hold each other back.

But, this scope of “acceptable struggles” also encourages a “faux authenticity,” a fake honesty where somebody either says they struggle with something they don’t struggle with in order to fit in, or they under-share, holding back the big struggles so they don’t overwhelm the group or get shunned. You come across as being authentic, because you shared a real (or, realistic) struggle that we can relate with, but in reality your struggles are completely different and you’re just struggling silently in a crowd. And we don’t take the initiative to ask questions or press deeper, because your struggle fits our expected framework. So we build this community essentially based entirely at the surface level, where we think we know each other, but we’re all withholding something, all the while seeming authentic and vulnerable.

So what do we do with this? Because I don’t think I’m alone in seeing this and living this out.

Are we actually ready to embrace real authenticity? Are we ready to meet people where they are – where they REALLY are – whether the struggles seem small or huge? And then, are we ready to walk with them out of these struggles and into victory, rather than holding them back so we can feel better about our own struggles? Are we ready to ask the hard questions, and have those questions asked of us?

Because I know that there are men in our group who are dealing with some awful stuff. And we say we want them to be vulnerable and share. But do we really want that? And are we ready to love them and embrace them and carry them when they do?

For those struggling right now, this is not a call for you to start having verbal diarrhea all over COT. That might be your thing, and I guess that’s fine if it is. But for most of you – most of us – it’s a call to start small. Find a guy or a group of guys – a shield lock – with whom you build mutual trust and can share openly and love freely. This is admittedly hard, especially if you’ve been burned in the past. But it is also freeing, especially when you realize that your struggle – that struggle you’ve carried with you for years and years – is not who you are. And there are people around you who will love you even if they know your junk, because your junk is not YOU.

We talk about leaving no man where we find him, but are we ready to really embrace this and walk with each other through the junk? Are we ready to BE authentic and also allow others to be as well? To foster true authenticity rather than force faux authenticity?

Imagine the impact this can have on our group – on our community as a whole – if we have small groups of men how are truly open with each other and walking with each other out of our struggles. It’s a big task, but it’s worth pursuing.

Are you ready?

Thanks to WitchHunt for the opportunity to lead and the encouragement to push the PAX physically and personally. This was a huge growing opportunity for me as I prepared, and I am grateful to have had the opportunity to think through all of this. I hope some of you out there can get something out of this as well.


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Climbing the Ladder at Quagmire

Every now and then, the site Q pulls his own card to Q. Today was my day, and I’d be lying to say that I spent a ton of time putting together the perfect workout. In reality, I threw together something that I knew would be challenging for everybody, but accessible to anybody. I arrived early with my 2.0’s chalk to get the workout written, then parked and waited for the PAX to arrive.

0515 rolled around and 8 joined YHC (with Copyright silently running up at near-sprint speed) for the disclaimer. We set off for a quick mosey around Home Depot, through the alley (with high knees, butt kickers, knees-to-chests, heels-to-butts, and toy soldiers), and circling up near the always-vacant restaurant space.


  • 10 Windmills
  • 10 Imperial Walker
  • 10 Merkins
  • 10 Peter Parkers
  • Downward dog, cross over ankle grabs, honeymooner

Mosey to the fountain for the Thang.


As stated above, this was designed to be challenging but also accessible. Go at your own pace and get as far as you can. Around the fountain parking lot were twelve exercises to do as a ladder. Start at station 1, do the exercise, run to station 2, do the exercise, run back to 1, do exercise at 1, run to 2, exercise, run to 3, exercise, back to 1, etc. It adds up. Fast.


  1. 20 bomb jacks
  2. 20 merkins
  3. 10 burpees
  4. 20 squat jumps
  5. 20 archer merkins
  6. 10 Tony Hawk burpees
  7. 20 runner’s lunge high knee skips (apparently my current favorite exercise)
  8. 20 breakdancer merkins (they’re back!)
  9. 10 prison cell burpees
  10. 20 lateral lunge leg lifts
  11. 20 pseudo planche merkins
  12. 10 kraken burpees

A couple gazelles got into the round going to prison cell burpees, but didn’t make it to them. Everybody got to the round of breakdancers, though not all got to enjoy those. All in, everybody got over 1.75 miles of running, 80-90 burpees, 200+ merkins (not including the merkins in the burpees), and a lot of jumping (120 bomb jacks, anyone?). Actually, reading this, it doesn’t look like much. My body says otherwise.

Olaf decided to ruck it, and we heard about it the whole time. He’ll definitely be feeling it later.

Mosey back to COT. A few announcements (read your newsletter), and a few PAX shared some pretty big prayer requests.

No big message today, just a good workout to get back into the swing of things after spring break. I’m always encouraged and pushed by the guys who post to Quagmire. We aren’t big on the flashy, but we work hard. Great group of regulars. If you haven’t posted to Quagmire in a while, come out and see us.


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When I was driving to The Swamp and saw the rain coming in sideways, I thought “well it may just be Cha-Ching and me at the AO today.” I was surprised to see 18 Pax in attendance. The rain did not scare them away. To ensure they weren’t scared, we started the workout with Box Cutters in the largest puddle. Jedi loved it (kidding). That was the soggiest workout in my seven years with F3. However, it sure was fun. Would I do it all again? YES!

Mosey to the Cold Stone’s parking lot.

COP: SSH (20x), IW (20x), WM (15x), Sumo Squats (15x), MC (20x) and Box Cutters (15x)

Mosey to Bath & Body Works parking lot.

Circle up, count by 4, each group goes to a corner

Pyramid Drill: At each station/corner, do Burpees, LBCs, Jumping Squats in increments of 5 until we hit 15 repetitions then countdown to 5 as a group. Jog to each station.

Mosey to the Penn Station Subs’ parking lot.

Partner up. Partner Wheel Barrels to each side of the parking lot (2x), Partner Carries (2x), Partner Big Boy Sit Ups (15x for 2 rounds), Partner Ski Jumps (15x), Partners Push Ups (15x for 2 rounds), Partner Leg Lifts (15x for 2 rounds)     

Mosey to the parking lot behind Just Fresh

COP: LBCs (20x), Superman (10 second counts), Pepper Grinders (15x), Merkins (40x)


Wisdom starts with a respect for God. Read the B.I.B.L.E. (Basic Instructions Before Leaving Earth) for insight regarding what you ought to do. Don’t seek counsel from people who only tell you what you want to hear. Our wants and desires often lean toward our sinful nature.

The best counsel comes from wise men who tell you what you ought to hear. They challenge you to do and be better. You’ll want to ignore their advice that may inconvenience to your selfish motives. However, instead of dismissing what you don’t want to hear, lean in.

Also, be that man who helps others understand what they ought to do from a righteous and moral perspective.

#Wisdom #ISI #OughtTo



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Ruck Rotations

Ruck a little ways to lot behind burger place.
3 rounds of the following:

  • 6 Curls
  • 6 Thrusters
  • 6 Tricep Extensions
  • 6 OH Presses
  • 6 Ruck Swings
  • 60 second OH Hold

Ruck a little ways to in front of Old Navy.
3 rounds of the following:

  • 6 Burpees
  • 6 Merkins
  • 6 Squats
  • 6 Lunges (each leg)
  • 6 Thrusters
  • 60 second Legs 6″ off ground hold

Ruck a little ways to Target lot.
3 rounds of the following:

  • 6 Big Boy Sit-Ups
  • 6 Flutters (4-count) w/ruck OH
  • 6 Toes to ruck (to be renamed ruck to shins)
  • 6 LBCs w/ruck OH
  • 6 6″ Tucks
  • 60 Plank hold

Double time it back to COT. Nothing fancy this morning but I think we hit everything.


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