2 runners and 9 ruckers beat the cold gloom for an hour of EC. The payoff was watching a sunrise worth witnessing!! During our ruck Cold-cut disappeared when he heard the words bathroom. A reminder to always keep our eye on the six!!

YHC had worked out a plan, 7:00 am we circled up. The plan made even more sense when an FNG was identified. The plan was simple but not easy…to work hard while discussing F3, its mission, credo and core principles.

THANG – We started with 17 and finished with 16…Kickball had a bike ride at 8 and stuck around for about half the boot camp.

YHC quoted to the PAX what F3 is…F3 is a national network of free, peer-led workout groups for men. Our mission is to plant, grow, and serve small workout groups for men for the invigoration of male community leadership.

  • 15 Merkins IC (on Q’s down) PAX to remain nameless rolled in 2 minutes tardy and we all did 2 burpees in his honor.
  • 15 Big Boy Situps (onQ’s up
  • 15 Merkins IC (on Q’s down) PAX to remain nameless rolled in 4 minutes tardy and we all did 4 burpees in his honor
  • 15 Flutter Kicks IC (4 count)
  • 15 Mountain Climbers PAX were able to avoid a burpee penalty by calling out the 5 core principles, so instead we did
  • 15 Merkins IC

5 core principles are (even though we all know it, never hurts to be reminded)

  1. Workouts are free
  2. Open to all men
  3. Held outdoors, rain or shine, hot or cold
  4. Peer led in rotating fashion
  5. End in COT (circle of trust) 

We ended up doing the burpee penalty anyway…10 Burpee Squats

Lined upon were the parking lot and grass meet shoulder to shoulder, next exercise “Bear with Me”

  • 20 Squats
    10-yard Bear Crawl
    20 Merkins
    10-yard Bear Crawl
    20 Burpees
    10-yard Bear Crawl
    20 4-count flutter kicks
    10-yard Bear Crawl
    20 4-count mountain climber
  • Rinse and Repeat..there is a theme starting here

Next exercise is the Failure to Launch

  • Hold Al Gore while Q counts down from 10. At Lift-Off, explode up into a tuck jump modified with jump squats, immediately returning to Al Gore upon landing. Repeat until unable to leave the ground (usually around rep 8 or 9, depending on count speed)
  • 10 count with 17 PAX…ouch. Maybe a few at this point were getting close to a FTL.
  • Rinse and Repeat…5 count this time around and some most definitely experienced a Failure to Launch!!

Mosey over to the Island of Love (IOL) for the next exercise, DEMS/DIMS and Lunges

  • Derkins 10 IC (on Q’s down), lunge around IOL
  • Erkins 10 IC (on Q’s down), lunge around IOL
  • Merkins 10 IC (on Q’s down), lunge around IOL
  • Squats 10 IC (4 count led by Cousin IT), lunge around IOL
  • Asked PAX what the mission was, the credo came up (thank you Strokes), and again with the core principles…Peer Led.
  • RINSE and REPEAT…starting to pick up what I am putting down here?
  • Dips 10 IC (on Q’s down led by Showboat), lunge around IOL
  • Imperial Walkers IC (4 count led by Bono), lunge around IOL, the count restarted bc the PAX lost count. Call the count!
  • Merkins 10 IC (on Q’s down led by Scotty Moe), lunge around IOL
  • Squats 10 IC (4 count led by Bartman), lunge around IOL

Next exercise, Flat Tire

  • PAX partnered up, Partner 1 gets into wheelbarrow and takes 4 steps then does 1 derkin, takes 8 steps and does 2 derkins. Continue this 1:4 progression until each partner gets to 40:10 (modification made…until partners combined to reach 40:10), switching partners as needed. This gets it name because, you will look like a wheelbarrow with a flat tire. We all had flat tires at the end of this pain fest.

Mosey back to the flag, YHC requested Cousin IT to start a round of Jack Webbs. The six was picked up and we all finish better, stronger, and right on time! The Jack Webb was the second exercise with a 1:4 progression. Our FNG – Invisible Hand got a taste of F3, put in work,  and if I had to guess he’ll be back (in my Schwarzenegger voice).

The goal was to find hard exercises and do them 2 times in honor of F3 Farmville’s 2 year Anniversary accomplishment. Congrats and much respect the these HIM – Scotty Moe, Bench, ATB, Bartman, Wall Street, Seal, Tiny Dancer, Pothole, Bay boy, and anybody YHC is missing. Something to be proud of! Its always an honor to Q and a blessing to be able to, especially on days when milestones are met. Thanks Scotty Moe for reaching and keep on keeping on!!


  • Prayer – Tiny Dancer’s teammate dealing with loss of someone close
  • Prayer – Lee Howell’s mother is in rehab due to illness eager to get home, celebrating 88th birthday tomorrow (1/19/2020)
  • Praise – Punch Out’s good news related to his MRI and his baby.
  • Prayers – Show Boat having a baby in next few weeks.
  • Prayers – Invisible Hand’s daughter (3 yrs) has ear infection and UTI.
  • Prayers – Cold-Cut’ niece Jaime going through battle with cancer
  • Prayers – Show Boat’s grandfather and great aunt recovering from falls.
  • Praise for F3 Farmville!

To wrap this one up, F3 is a real blessing and a hidden treasure.

If this rings truth, what can/are you doing to get your brothers to their first workout??


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