42nd Birthday Q at Poopdeck

Day 3 of 3 of back to back to back Q’s

I couldn’t find a better way to start my birthday but to Q and push my F3 brothers to get better so I asked Peg for availability about a month ago so he can make arrangements.

We started with a quick warm up and 42 reps of the following:

Windmill, yes 42 in cadence

Moroccan night clubs

Low Slow Squats

Mountain Climbers

It was a simple routine, and we split into 2 groups, a group of 3 PAX will do the props exercises and the group of 6 PAX will do the calisthenics exercises and then switch,  basically 42 reps of each of the following exercises:


squat touch ground
shoulder tap
calf raises
plank jack
monkey humpers
mountain climbers


bent over row with cindy or dumbell
biceps curls with cindy or dumbell
overhead press with cindy or dumbell
slam ball
sledgehammer swings
battle rope waves

tire flip

Due to time we split the tire flip between 3 PAX to complete the 42 flips so each one did 14 tire flips. Once smoked and with about 12 minutes to go we found a wall and did people’s chair while one PAX will do 4 burpees, starting from one end and going all the way down to the last PAX. since it was 9 of us we only reached 36 burpees so at the end we had to add 6 burpees each to complete 42.

Next one up was BTTW and 3 runners got back just in time to join us so everyone will hold BTTW while one pax will do 3 merkins starting on one end all the way across for a total of 36 merkins, we had to complete 42 reps so we all did 6 more merkins each.

With only a couple minutes left we finished it up with 42 LBC’S.

Back to COT for announcements, prayers and praises.

Again, what a great way to start my birthday.

Tinsel out…

TClap |

I’ll take a number 5 meal, and make it a large (Farva)

A fairly chilly morning is upon us at the Abyss. Pre-workout mumble chatter included asking where the large crowds were. Perhaps PAX are preparing for a rucking event or this P200 thing coming up. Perhaps some injuries. Also Tesla asked who is on Q and I regretfully informed him it was me. YHC provides a brief disclaimer (no FNGs) and lets them know he had friends in from out of state all week and weekend. We had too many fast food lunches which was inspiration to lead the “combo meal” workout.

Mosey to back of the school for Warm-O-Rama:
-Peter Parker Peter x20
– Low Slow Toe Squats x10
– Smurf Jacks x10
– Flutter Kicks w/Simultaneous Arm Flutters x20
– Hello Dolly and Flutter Kick x20
– Hold Al Gore and Calf Raises x10

“Are you warm?”

Mosey toward front of school, stop at the wall:
– People’s Chair and Arm Flutters x20 (IC)
– BTTW with 10 Double Count Shoulder Taps (reminder to modify as needed) (OYO)

Mosey to front of school for the thang – Four Corners with Middle Pain Station:
– Start in the middle, burpee broad jump to corner one for Air Chair + Air Claps x15
– Burpee broad jump to middle for 5 Body Bag Builders (ten count burpee with a plank jack and a mountain climber after the merkin portion of the burpee).
– Burpee broad jump to corner two for Low Slow Jump Squats x10
– Burpee broad jump to middle for 5 Body Bag Builders
– Burpee broad jump to corner three for Superman + Moroccan Night Clubs x15
– Burpee broad jump to middle for 5 Body Bag Builders
– Burpee broad jump to corner four for CDD + Donkey Kicks x10
– Burpee broad jump to middle for 5 Body Bag Builders
– Enough burpee broad jumps. Duck Walk to corner one for Derkin + Shoulder Tap x10
– Duck walk to middle for 3 Body Bag Builders
– Duck walk to corner two for Dying Cockroach + Flutter Kicks x20
– Duck walk to middle for 3 Body Bag Builders
– Duck walk to corner three for Australian Snow Angles x10 (in superman pose)
– Duck walk to middle for 3 Body Bag Builders
– Duck walk to corner four for American Hammer + LBC x20

10 counts provided by Copyright and Royale

And now for the finisher of the shoulders, partner up, face each other with 8 parking spaces between. Each starts at one end and meets the other in the middle. While PAX 1 crab walks, PAX 2 bear crawls. Where they meet they do 20 merkins and head back in the same manner. Flapjack method of transport. When they meet again, 20 werkins. Flapjack method of transport. When they meet again, 20 diamond merkins. Flapjack method of transport. When they meet again, 20 ranger merkins.

At this point we are all smoked with 5 mins remaining. Ab Lounge to finish, each PAX got in an ab exercise which brings us to 0600 on the dot.

COT for announcements and prayers/praises which included Wild Thing entering the phase of building a new house, Mile High and his family, and one other that I cannot recall.

I’m going to be feeling this one tomorrow, but it is a distinct honor to be among such great #HIM, aye?!

TClap |

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

TClap |

Tinsel’s Birthday month pain fest starts at the swamp

I had the opportunity to sub for Sasquatch, we had 4 bootcampers, 4 ruckers and 6 runners.

I kindly asked the ruckers to join the BC but they declined the invitation to our pain fest.

After a quick disclaimer, Mile High, Cha Ching, Copyright and YHC moseyed for about 1/3 of a mile and did the warm up:

Side straddle hops, windmills, moroccan night clubs,  low slow squats and some cherry pickers.

Following the warm up we moseyed to the stairs next to the back of Just Fresh where some props had been dropped earlier, we started the following with a run up and down the stairs after completion of one circuit:

8 Carolina Dry Docks

8 man makers w/block or weights

8 sledgehammer swing each side

8 worst merkin ever W-R-D

8 touch ground squat

8 biceps curls w/block or weights

8 shoulder tap each side

2 tire flips

After 3 circuits we took a “break” and run around the block were Omega sports used to be to comeback to the stairs and props for 2 more rounds of pain.

With 3 minutes in we found a grassy area for some superhero workout: supermans and the famous Captain Thor, lots of mumble chatter here, one PAX commented that it was the hardest mary he has ever donebut never gave up.

With two minutes to spare we run back to COT to meet the runners and ruckers.

We finished up with announcements, prayers and praises.

Great work by everyone!!

Tinsel out… until the next day


TClap |

The Quagmire Coin Flip

FNG in the huddle so YHC disclaimed a proper disclaimer.  As the clock struck 0515, it appeared two vehicles were coming in hot.  We took a Capri Lap.  Pickup another FNG and Cable Guy.  The rain decided to make an appearance so YHC #ModifiedAsNeeded and moseyed the warmup under the Home Depot pickup spot.  Covered and dry!

Warm Up:
Since we picked up an undisclosed FNG, plank for another disclosure. Informed FNG’s that we often respond “AYE” in affirmation.  On each “aye,” do a merkin.  YHC felt the urge to discuss choices.  Some we make, some are made for us (insert a couple of aye’s).  Next, OYO 5 “aye’s.”  Recover.
Bring out the coin toss.  For today, the coin will determine the workout, which includes warmups, how we travel from one location to the next, and the thang’s. In the air, guess heads or tails.  Correct = 18 reps of said warm up (Feb 18th).  Incorrect = 28 reps (# days in Feb).  I have two columns with an exercise on each side (heads/tails). I also have the Q here on Friday.  So whichever side doesn’t get picked, we do the opposite on Friday.  Guaranteed 100% different workout!
1 – Tails. 18 windmills
2 – Heads. 18 shoulder taps
3 – Heads. 18 toe squats
4 – Heads. 28 groiners
5 – Heads (see a trend yet?). 28 peter parker
6 – Heads. 28 monkey humpers
7 – Heads. 10 burpees with tuck jump at the top
8 – Heads (seriously). 18 LBC’s

Mosey to the wall behind Home Depot – it pretty much quit raining now – for the thang:
On the back of the paper I filled in for Heads or Tails, a corresponding thang item was determined.
1 – wall work – 10 derkins (wall was slippery.  oops)
2 – wall work – 10 BTTW mountain climbers
3 – travel time – AYG to the fountain
4 – bat wings (18x forward arm circles, 18x reverse arm circles, 18x seal jacks, 18x overhead claps, 18x Moroccan nigh clubs)
5 – travel time – crab walk to parking lot across the way
6 – lut. dan’s – 1:4 work way up to 10:40 (squats and lunges)
7 – travel time – duck walk back to fountain
8 – partner up for black jack (always adds to 21, partner a = 1 merkin then plank while partner b = 20 lbc’s. flapjack. then partner a = 2 merkins then plank while partner b = 19 lbc’s.  Continue until smoked.  Time for COT anyway.

See you Friday for the other side of the coin.

TClap |

Cindy Circuit DRP at The Deep

Oh yeah! Nice rainy day for your DRP. Some chose to stay in bed, nice and warm and all snuggy-like. Some unfortunately could not post in the gloom for whatever reasons. But those who did made that choice to take their DRP to get better. Two participated in a 4mi pre-ruck, and one knocked out a pre-run.

A good crowd for a rainy Saturday gathered, ready to go. No FNGs, disclaimer was made, and off we went……

About 20 yards to the back of my truck where a load of cinder blocks awaited the crowd. Each PAX buddied up with your ruck or a Cindy – even the 2.0s (KUDOS!!) – and off we moseyed to the far end of the parking lot for the COP:

  • No weight/ruck (slick):
  • SSH x 20
  • WM x 20
  • IW x 15
  • Hillybillies x 15
  • MNC x 20
  • Sun Gods x 20
  • PJs x 15
  • Downward dog and honeymooner to round it off

Now that we were all warmed up we moseyed over across the street carrying our buddies to the track at the elementary school for the fun stuff…..

DRP – You vs You – Cindy Circuit:
At one corner, the PAX knocked out the following circuit . 8 exercises, 10 reps each, non-stop, followed by a 400M lap. No breaks.

  • Merkins *
  • Squat **
  • Box Cutter, weight overhead **
  • Lunge, 2 ct **
  • CDD **
  • Thruster **
  • Flutters, 2 ct, weight OH **
  • Burpee *
  • Run a lap*
  • Rinse and repeat
    * With ruck (if you have it) >> cindy pax are slick/no weight
    ** With cindy or ruck (if you have it)

A good overall circuit that hit every major muscle group. You vs you, as fast as you could grind it out. We just ground it out. No music, no non-sense, good mumblechatter, in the rain/wet. Each PAX completed at least 3 complete circuits. That ground out at least 45 minutes of glorious fun. After a brief discussion about the DRP and Get Right, we had about 10-15 mins left. I wanted to add in a little ‘fun’ in the wet, mucky conditions before we went back to COT.


Starting on one side of the football field, everyone got in the downward dog (DD) pose, shoulder to shoulder, creating a tunnel of PAX. The PAX on the far left proceeded to army crawl thru the tunnel and out the other side then got back in the DD position, extending the tunnel to the right . Once the first person got about half way thru, the next in line on the far left proceeded thru. So on and so forth. Rinse and repeat until we got all the way to the other side of the field. About 50-60 yds across. We had to adjust a little because we started heading towards the center of the field. That would’ve been lovely….a 100yd+ ToL.

This was a real crowd pleaser in the wet, mucky field. We left a real nice swath thru the nice turf. Hopefully the grass will recover.

After that we gathered our buddies and headed back to COT.

Kudos to the PAX…..especially the 2.0s who did not modify at all. We really ground it out, encouraged each other. It was awesome!

COT – Announcements, P&P:

  • Keep taking your DRP. Hold others accountable for it. Get Right!!
  • Read your newsletter and GET INVOLVED
  • Yeti, P200, DSM custom GoRuck, Rooster – alot of events coming up. Get after it!
  • Children’s Attention Home / Guidance today at 4pm.
  • Prayers for injured, sick PAX
  • Prayers for Wild Thing and his M with their 2.0
  • Praises for Wolverine’s son’s birthday. HAPPY BIRTHDAY!! WOO HOO!!
  • Prayers for Qbert and his M regarding children and expanding their family
  • Praises for the new addition PAX that they continue to post and get better
  • Prayers for me and my M in the struggles we are having with my older 2.0 and his struggles w ADHD
  • My apologies if I missed any others……pre-respect brain I am working with here.
  • Praise Him!!
  • It was an awesome morning! GREAT job PAX!!


Every day you wake, you have an immediate choice……do I stay stagnant or do I get better? Seriously. Everything you do may have this two-sided choice. From then on your choice dictates your actions. Do you continue to do the same thing, or do you try and change something, anything, regarding an aspect of your life that could make you – or others – better. Do you take the red pill for change, or the blue pill for stagnation? It can be a real struggle. Change hurts at times, disruption can be difficult, ‘new’ can be scary in that it moves us out of our comfort zones. But if you want to get better, get right, you have to take that DRP. You have to make that choice. Only YOU can do that. Folks can EH you all they want, but in the end it is YOU that proactively decides to change, get out there to do something, continue to do it to where it is a new positive habit, and keep taking that DRP. The real kicker that helps is letting others know you want to do that……letting others hold you accountable. Whether it is a “HC” to a workout notification, or posting that you are going to lead a workout, a pre run/ruck, or whatever. If you stay quiet, nobody knows your intentions so you stay in the shadows until YOU decide to come out. Once you advertise an intention, the spotlight of accountability from others comes down on you. It takes commitment, discipline, and a dose of vulnerability to advertise and intention and thus bring accountability out in the open. Just today I was thinking “well, I am not feeling 100% (not a hangover), so if nobody shows up for the pre-ruck I advertised, I’m going to nap in my truck until the workout time”. Man that was a total clown attitude! I was SO thankful when I saw Wild Thing’s car pull around the corner. That was a motivational boost and dose of accountability he provided just by committing to be there himself. POW!! That’s how it works. Once we put our rucks on and started off at ranger pace I was so grateful he was there. We had a great conversation throughout the pre-ruck. That’s what it is all about. That is how the 3 F’s really come full circle and help us all accelerate together. You can try to do it alone, but man is it SO much better, effective, and easier when you do it in a group setting. But it takes the decision to take that DRP and get out there and get after it.

Make the choice to take it!!

Thank you for the opportunity to lead.


TClap |

Tinsel’s Utensils at Poopdeck

It was a great way to start Valentine’s Day with a non moderate workout with lots of props.

Since the day before I had Q’ed at the Abyss and we focused on legs and abs this day we had to work our upper bodies and get our hearts pumping.

No FNG’s and a quick disclaimer was given followed by some mosey around the parking lot.




Moroccan night clubs

Low Slow Squats

Hillbilly walk

Mountain Climbers

Low Slow Merkin

Cherry pickers


I had setup 4 stations, we split into 4 groups and each group started with a station, transportation mode was bear crawls and crawl bears alternating after each station, goal was to complete one full circuit of the following:

-> 10 diamond merkins

-> 15 wide arm merkins

-> 20 regular merkins

-> 30 battle rope wave SC

-> 40 Shoulder taps

-> 40 plank jacks

bear crawl to…..

-> 15 big boy sit ups

-> 20 LBC’s

-> 25 slamball throws choose from 10 and 20#

-> 30 sledgehammer                                                                                                                                      swings (15 each side)

-> 40 Heel Touches SC

-> 40 American hammer with slam ball

crawl bear to…

-> 10  Tire flips

-> 15  burpees

-> 20 cindy push/drag

-> 50 shoulder shrug with cindy

-> 80 calf raises

crawl bear to…

-> 15 man makers with weight (choose from weights starting at 12# up to 40# for this one and all exercises below)

-> 20 bent over rows

-> 20 biceps curls

-> 25 overhead presses

-> 30 SSH Single count

-> 40 Carolina drydocks

everyone pushed hard to complete their routines and we finished one full circuit with about 15 minutes to spare; we found a wall for some BTTW while PAX from each end will perform 3 burpees finishing up with PAX in the middle of the pack, shoulders were on fire after the full circuit and BTTW so we needed a brake for our arms, someone mentioned Captain Thor and it was a go!! unfortunately there are no grassy areas in the Bowl N Bounce parking lot so we had to choose from rocks or pavement so we went for the second, lots of mumble chatter here about tail bones but no one backed out from the legendary Captain Thor (1 big boy sit up followed by 4 american hammers, all the way to 10 BBSU and 40 AH) we finished up with one minute to spare so we added 50 LBC’s to end the bootcamp (more mumble chatter here).

Great push by everyone, some of the newer PAX had never been to a Tinsel’s workout so they were in for a big surprise, we all left in one piece, tired but better than before and with our hearts pumping fast to start a great V-Day.

We finished up with  announcements, prayers and praises at COT.

Thank you Peg for the opportunity to lead!!

Tinsel out…


TClap |

Balls of Gloom, Inaugural Edition

With a new year, YHC wanted to try something new at Quagmire. I’ve been tossing around ideas, and having some sort of benchmark workout – like the Board of Pain – that is straightforward to work through but also a good workout seemed like a good idea. So, for the month of January, we are rolling out the Balls of Gloom using the red balls outside Target. Poorly advertised, but there will be more opportunities.

Ten PAX showed up for the inaugural running of the BOG (get it? Because it’s Quagmire?). Quick explanation, brief disclaimer, and off we went on a quick mosey to the lot in front of what used to be Books a Million (that’s closed now, apparently). Some side shuffles (sorry Shady, there’s a bump there), high knees, butt kickers, and toy soldiers thrown in for good measure.

Warm up with SSH, windmills, Moroccan night clubs, and maybe something else but I can’t remember.

Mosey to Target and get going…

Balls of Gloom

The idea is simple. Workout is AMRAP for 33ish minutes, you v. you. Exercise posted on each of 10 balls, run between balls, and then run a lap from the stop sign, out to the road between Target and Kohls, around behind Verizon, and back to the start. Rinse and repeat. Try to beat your best next time.


  • 10 burpees
  • 20 merkins
  • 20 squats
  • 40 LBCs
  • 20 CDDs
  • 20 jumping lunges per leg
  • 40 Hello Dolly
  • 20 werkins
  • 10 squat jumps
  • 10 burpees

ChaChing and Bones knocked out four complete rounds with the run at the end and got into the burpees for round five. Three more PAX completed the burpees at the end of round 4 but not the run. Remaining five were somewhere else in round 4. All pushed hard and did great.

Quick mosey back to COT, arriving at precisely 0600 (after being stalked through the parking lot but a vehicle that seemed lost).

Looking forward to doing better next week. You should join us, at least for one, and see what you can do.

TClap |

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

TClap |

Constantly Moving Through The Swamp

It is always a pleasure to get the “call” to the lead the PAX  and this opportunity didn’t disappoint.  The Swamp is my “home” Friday AO so I was well aware of all the nooks and crannies it had to offer.

After a separating ourselves from the droves of men with backpacks (12 of them) I gave the usual disclaimer explaining that these men were there at their own risk and that the only thing I could promise is that they would return “stronger” than they set out.  I also explained that we would be “moving” the entire time so ‘buckle up’ and enjoy the tour.

Quick 3/4 mile mosey around Home Depot to the Khol’s parking lot.  Along the way we did some active stretching including butt kickers and high knees.  Warm up included several exercises to warm the muscles up such as:

  • Windmill
  • Imperial Walkers
  • Potato Pickers
  • Mountain Climbers
  • Right/Left leg over opposite leg with body twist (on our 6)
  • Downward Dog
  • Honeymooner
  • Side Straddle Hops

Quick mosey 100 yards —- 50 Slow Low Squats

Bear Crawl 50 yards

25 yard mosey


  • 30 Regular
  • 20 Wide Arm
  • 15 Ranger
  • 10 Diamond

Crawl Bear 50 yards

Mosey to Verizon: 50 Moroccan Night Club (Jedi wasn’t amused)

Mosey to “alley” behind Home Depot:

Wall sits while one PAX goes out and does 10 Berpees

Lunge Walking (down alleyway)

  • Varying steps (3-10) then exercise:
  • Merkins
  • Squat Jumps
  • Burpees
  • 10 Squat Jumps (to cap it off)

Mosey toward COT

Halfway stop for 10 more Burpees

Almost there……but first one last Suicide to really gas ourselves.

We finished strong and as I promised every man came back to COT stronger than he had left.  We reconnected with our backpack brothers and lifted some prayers and praises up.  In total 19 men got better (12 Ruckers and 7 Bootcampers)


TClap |