BackBlast #41 - Miles & Smiles

After having a solid week of having 2 VQ’s step up to the plate, YHC Bald Eagle jumped back in the game to Q a Saturday morning.

Pax: Mad Cow, Miss Daisy, Bubblegum, Dungeon Master, Hasselhof, Depends, Basic Bro, QIC Bald Eagle.

The pre-blast indicated the name of the workout would be Miles & Smiles, although for many of us Clydesdales the smiles tend to come after the smiles. The pax gathered at 0700.


SSH - 25x
SSH - 25x
Plank Jacks - 25x
Mountain Climbers - 25x

The Thang:

Bataan Death March - 5 Merkins & Sprint to the front. Partner Exercise.

Headed off the ranch to Kent Trails. The pax paired up with a fellow pax who runs at roughly the same pace so no pax would be left behind. At each bench along the way, all pax completed 10 dips, 10 derkins, and 10 squats. We traveled to the old railroad bridge (roughly 2 miles away). While there, the pax completed 20 lunges across the bridge and bear crawled back.

After all the pax had met at the bridge, they turned and headed back toward the AO. We completed the last mile together at a conversational pace (for most of us) to give some space for mumblechatter. The pax arrived smiling at the shovel flag as the 0800 bell was ringing.

The pax traveled 4.5 miles and left ready to conquer the day.



  • Tclaps to Gravy for completing the Grand Rapids 1/2 marathon on Sunday.

  • Tclaps to both Roid Rage and Basic Bro for completing certification tests last week in the fields of drugs (pharmacy manufacturing) & alcohol (cicerone).

Backblast #031 - 9-11 Stair Climb

September 11 is one of the most galvanizing days in our contemporary history - a day that most remember exactly where they were when we heard that the first tower was hit, and many of us remember watching in disbelief as the second tower was hit - which caused us to realize this was more than an accident.

Today is a day to remember the courage of the men and women who rushed in to save the lives of people they had never met, a day to remember we have more in common than we have apart.

Pax: Miss Daisy, Roid Rage, Radio, Depends, Splitter, BasicBro, Mad Cow, Gravy, Stalin, Dungeon Master, Tiny Tom, Forrest, QIC Bald Eagle

The pax met at an early 0515 start time to ensure the majority of us could complete the challenge before 0615. The pax completed some OYO stretches prior to a couple of capri laps where we gathered one late arriving pax. YHC gave a couple quick truth nuggets - about stepping courageously toward challenges the way the first responders did 17 years ago, and also seeking the ideals that bring us together under our tent the way we did on September 12.

The pax then moseyed to the stairs and gathered 14 pebbles along the way. Depends joined us mid-way through the trek as he hit the wrong snooze button on his alarm.

The Thang:

13 trips up & down the steps was the goal, with a 14th trip carrying a 40 lb sandbag up the last 95 steps to round out the 1980 steps that were in the World Trade Center.

Many pax were able to complete the challenge, and those who were not quite able to within the time constraints surpassed their previous bests significantly. Stalin noted how when he first started coming to the workouts in June, he was barely able to make it up and down twice, and he knocked out 11 this morning. Props to Radio, Roid Rage, and Miss Daisy for pushing the pace!

The pax wobbled back across the street for some additional stretching and the CoT where we had one last reminder to live courageously.


  • Tiny Tom has the Q Thursday.

  • Mad Cow has Saturday.

  • Splitter has his VQ next Tuesday.

  • Convergence with F3 Lake Effect a week from Saturday.

  • Tiny Tom’s Oktoberfest on 9/29.

-Bald Eagle out.

BackBlast 24 - Paincakes and Bacon


Summer camping in Michigan is as good as it gets, so a few weeks back we put on the schedule to have a post-workout breakfast cookout and where we could share some breakfast stouts. This did not disappoint, and will most likely happen again (hopefully soon).

Before the bacon hit the cast iron, we had business to attend to. With so many Q's stepping up recently, YHC Bald Eagle had to shake some rust off his counting skills - the pax may have even requested he show his kindergarten diploma at one point

The Pax: Mad Cow, Roid Rage, Radio, Betsy, Dungeon Master, Miss Daisy, BasicBro, Gravy, FNG Splitter, QIC Bald Eagle (formerly Ridgecrest)


15 SSH (In Cadence)
15 SSH (Silent Count, Stop at 15) 5 Burpee Penalty for group for not stopping properly.
15 Slow Deep Squats (In Cadence)
10 Annies (Each Arm)
24 Imperial Walker Squats


YHC arrived early and placed 5 cones (well, 4 cones and one tree) in a star shaped pattern.
The Pax partnered up at each cone/tree, and each one had a corresponding exercise:
Merkins / Squats / Burpees / Groiners / Inverted Holds/Merkins (legs up tree)

Round 1 - 30 seconds on, sprint to next, 10 second rest, exercise
Round 2  - 10 reps each exercise

Mosey to Hidden Hill

Paula Abduls - 100 yard sprints up, 50 yard mosey down, 10 derkins
W/R/R up the 3-4x, and then complete a sprint to the top of the hill.

Mosey to Stairs & Down

Bear Crawl Indian Run - last person Duckwalks to front of line while Pax continues to Bear Crawl.

Mosey to Shovel Flag

Ran out of time for 6 Minutes of Mary, so we wrapped with Alligator Merkins & Beach Crawlers - Bear Crawls brutal cousin.

From there, the grills were fired up, the CBS, Speedway Stout, and Bubbly were open, and a fantastic time of 2F was had by all.


- Welcome FNG Splitter - way to power through.
- Plenty of heads were turning with a group of dudes grilling bacon, pancakes, and eggs with beer bottles open at 8a, but we earned it.
- With options of CBS, Speedway Stout, Sticky Nuts, and Mimosas (among others) on the table, we definitely staked a strong claim toward our title of F3 Beer City. One pax even noted we had no beer under 9.7%.

Great work this am men - enjoy your weekend and SYITG Tuesday!

Back Blast 021 - Coupon Climb

AO: The Stairs

Many early arrivals and much chatter this morning as we gathered together in the gloom. The Michigan summer is already starting to turn and the early morning hours are notably darker with each passing week. In all, 14 PAX joined the refinement this morning (2 FNG’s) and as the clock struck 05:30 we began the day’s merriment. Core Principles recited: disclaimer given; Men prepared for betterment.



Cherry Pickers w/ Back Claps (IC) x20

Abe Vigoda (IC) x20

Annie (Q 20 count each arm)

Finkle Swings (IC) x10 each leg

     It should be noted that the PAX’s attempt at Finkle Swings more closely resembled a group of intoxicated      Rockettes practicing for the first time than men executing an exercise.


The Thang

Part 1:

Suicides w/ Presses & Merkins

    We utilized the handy parking lines provided by the city to map out a suicide run course with three points in addition to baseline. We threw in 10 merkins at every stop and 15 coupon presses every time we returned to baseline. The PAX planked until all arrived back at home base.

Lunges w/ Coupons

    It was decided that this was our best option to make our way over to the stairs. Turns out it was the right decision.

Part 2:

A well rounded man is a healthy man. We’ve neglected our strength training a bit these past few weeks and we set about to rectify that here.  We embraced the stairs as we are accustomed but added a set of exercises on each of the 7 landings as we ascended.

Derkins - x15

Shoulder Press w/ Coupon - x30

Colt 45

Squats w/ Coupon - x45

Derkins - x15

Shoulder Press w/ Coupon - x30

Colt 45

Plank in anticipation of all PAX finishing once reaching the top.


Part 3:

The Top of the stairs yielded a quick set of 5 Double Merkin Blockees before a round of sequential LBC’s w/ Coupons.

YHC congratulated the PAX for making the effort and sacrifice to attend this morning’s adventure as we recovered, and encouraged them to make an additional sacrifice this week for another who crosses their path. Life is not just about personal betterment; it is also about giving and sacrificing for others.

We began down the steps ala Paula Abdul  (complete with 5 coupon curls and presses each time we touched a landing), but needed to augment halfway through to a straight descent with curls and presses on the landings due to the desire to honor the time of the PAX. 6:15 was upon us and a circle of trust was needed.




14 PAX completed the journey this Morning: SpongeBob, Tiny Tomato, Stalin, Road Rage, Bald Eagle, Ms. Daisy, DM (Q), Mad Cow, Brutus (his last day on loan from NC), Cartel, Radio, Basic Bro, and 2 FNG’s (Gravy and Betsy).

F2 this week -- Bosnia Express for HH

Possible Scouting Workout for a potential Winter AO on Friday at parking garage on Seward.

BackBlast 017 - Rolling with Merkins & Burpees


The Pax gathered on a picture perfect summer day. The core principles were recited, and the disclaimer was given to 11 PAX - SpongeBob (Q), Bald Eagle, Roid Rage, Dungeon Master, Basic Bro, Butcher, Stalin, Pac Man, Forrest and 2 FNGs. 


15 SSH
15 Windmills
50 yard jog

The Thang

At the Stairs, SpongeBob (Q) gave the PAX and the FNGs his usual and ever so awesome roll of the dice for count on Merkins at the bottom of the stairs and same count for Burpees at the top. (15 count was for Round 1)

After a 15 sec count to make sure we were all still standing, PAX was instructed to go down. 

At the bottom of stairs, men were told to do bear crawls to the shaded block on sidewalk and then come back with 10 inch worms with a merkin at bottom, once 10 merkins were done, they would jog, same would be done on the way back. 

After bear crawls and worms, another roll of dice was done to determine the count for Round 2. This time the men performed 14 merkins at the bottom of the stairs and then climbed the stairs and performed 14 burpees at the top, (Round 2 was done once Stalin performed 14 count to make sure all men were still standing and then went down)

At the bottom, Forrest had the honors of rolling the dice. Body squats followed by lunges was to be performed, the count was 18. Once both were performed, men we introduced to our fiend Paula Abdul (climb two flights up, one flight down, perform 5 merkins tooth fairly style + 5 dips). Performed until all men make it to the top. Once all men are at top, they were to perform another round of burps (18 count). With 18 count given to make sure all are standing tall after the beatdown from Paula Abdul, men were instructed to head back to AO, where Mary was waiting for them.  


Roll of dice was done to determine how many:
American Hammers & Bicycles (elbow to knee) and Holds would be done, with highest roll being used. 

Circle of Trust

- Next post for new AO on Thursdays at Hospital Hill


BackBlast 014 - "Death by Merkins & Dice"

Arriving to AO "the Stairs on Division" before sun started to peak out. 

Core principle recited. Disclaimer given to 4 PAX - MAD COW, Roid Rage, Dungeon Master and SpongeBob (QIC)


15 SSH
15 Windmills
High Knees for about 40-50 yards
Butt kickers back

The Thang

Unaware of what is awaiting the PAX, they were asked to mosey over to the Stairs and bring coupons with. 

At the Stairs, SpongeBob (Q) gave the PAX a nice surprise busting out dice. With coupons next to each men, they were to roll 4 dice and total number would be used to do Squats with coupons (they add value). After squats were preformed, the PAX moved up the stairs with coupons and were to do 10 (descending) for each section of stairs climbed until top is reached. At the top, another roll of dice was done to get a total for Aiken Legs all done with coupon (Squats, Merkins, Lunges each leg, jump overs). 

After a 20sec count to make sure we were all still standing, PAX was instructed to go down with coupons again. 

At the bottom of stairs, men were told to do 10 inch worms with a merkin at bottom going towards the shaded block on sidewalk, once 10 merkins were done, they would jog, same would be done on the way back. 

After worms, men were told that next climb would consist of 7 merkins being performed for each section of the stairs until reaching the top. Once at the top, PAX rolled dice to determine how many Coupon Blockies (Burpee with a Merkin + coupon) done. 


With coupon in hands, men were headed back to AO to get to Six Minutes of Mary.
Roll of dice was done to determine how many:
American Hammers & Bicycles (elbow to knee) would be done, with highest roll being used. 

Circle of Trust

- Next post for new AO on Thursdays at Hospital Hill

BackBlast 013 - Growing Pains V1

A beautiful June morning eventually greeted 8 eager PAX, including 1 FNG, as we arrived at the park adjacent to the zoo.  An odd feeling of gratefulness struck the Q as all of us beasts milled about so freely, in such close proximity to those animals behind the bars who are less fortunate than us.  The weather had been kind to us and along with the overcast sky a solid dusting of rain just prior to our arrival ensured we would be refreshed later in the morning.

The Core Principles of F3 were recited to 7 PAX (RidgeCrest, Mad Cow, SpongeBob, Pac-Man, Forest, Roid Rage, and Dungeon Master (VQ) , along with the usual disclaimer,  and we moseyed off to a gentle pasture to begin.


20 SSH
20 Heisman’s

A brief interruption ensued during our Heisman’s causing the Q to lose his count and muddy his composure, and yet the welcoming of an FNG is of far greater import than a precise count. Beside, we just added extra to make sure we didn’t short change anyone.

20 Puncher’s Spares (jab/jab/cross/cross)
50yd Sprint

The Thang

It has been written that if you train up a child in the way he should go, that he will not depart from it.  As such, I felt it imperative to take the PAX through several stages of development via specific exercises to ensure they went through each stage with maximum benefit .  Thus laying the foundation for healthy, productive, and free lives.


Newborn – As is true for the freshest of new hoomans, the PAX had to resort to simple exercises while on their bellies. 25 Superman Swims (arms and legs extended of the ground while on stomach, arms bought back in an arc to the sides with legs curled up to the lower back), 25 leg lifts, and 25 LBC’s with a coupon on the chest to ensure proper form and adequate resistance.  To simulate the reaching arms of a child for it’s mother, the PAX completed a modified coupon press x30 (Coupon press with significant pauses at half-mast and and inch above the chest).  The PAX echoed their approval of this new exercise via grunt and heavy breathing.

Infant – Learning to raise one’s self to greet the world is an important stage of development needed for stable functioning which the PAX learned via Planks (Progressive 60 count), Elbow planks (progressive 60 count), back planks (progressive 30 count), and 50 progressive count diamond merkins with alternating planks for “rest”.

Crawler – Mobility is a key to life and survival, and the PAX gleefully attacked the tasks at hand.  40yd inchworm w/ merkins, followed by 15 diamond merkins.   Turning back to our starting line a 40yd lunge course was begun, but completed entirely on the tip-toes to target those pesky muscles that never seem to get enough work. A quick mosey to the ropes north of our location afforded the chance to strengthen our crawling skills by working our way in a weaving pattern under the rope fence; 3 merkins were graciously granted for every accidental rope touch.

Learning to Stand – 20 Monkey Humpers in honor of our zoo compatriots,  25 squats with a coupon, 5 Chair squats with a coupon thrown in for extra value, and 10 pistol squats each leg to ensure adequate growth.

Learning to Run – 40yd high knees followed by 15 diamond merkins (at this point I really had to question some of the geometry knowledge of the PAX given the questionable condition of the diamonds, but that is a lesson for a different time). 40yd straight-leg/goose-step followed by 15 diamond merkins. 40 yd shuffle with the requisite 15 merkin capper, and finished by a 40yd shuttle accompanied by 15 of our good friends called diamond merkin.

With time quickly slipping away from us we skipped a few arm exercises (to the joy of many a PAX), and moseyed to the shovel flag for one last bit of fun.

Learning to Play – With Frisbee in hand the Q let loose a mighty toss and all PAX gave chance. Upon arrival at the disc, all PAX planked until the last of us arrived ensuring no man was left behind. Once all present, a synchronous 5 diamond merkins celebrated the capture of our prey… And then the Q promptly grabbed the disc and launched it again. 3 such cycles were completed (less than hoped for) when the church bell indicated we had learned enough for the day. One last toss brought us back to the shovel flag again.

Circle of Trust (For some odd reason completed while seated today)

FNG dubbed as Swayze to many cheers and celebratory hoots.


Radio interview for Ridgecrest today at 10am, arranged in part by Mad Cow

Mad Cow and SpongeBob regaled us with opportunities to participate in the state games regardless of our skill level.

SpongeBob promoted to Q-coordinator for the Stairs AO.


  • No merlot splashes at today’s adventure, something not true of our last zoo expedition.
  • Despite some missteps in counting and a mismanagement of time the PAX were quite gentle for my VQ. Much appreciated lads!
  • I’m fairly certain we left to many merkins out on the field. Oh well, there is always next time.

BackBlast 012 - "Feels Like the First Time"

As we arrived at our new Thursday AO ‘Hospital Hill’ the PAX quickly realized why the grass is so green. GRCC waters the field, via sprinkler system, prior to sunrise. No worries, we post outdoors, rain or shine (or sprinkler system), heat or cold.


Core Principles recited. Disclaimer given to 8 PAX including 1 FNG – Ridgecrest, SpongeBob, Radio, Candy Striper, Roid Rage, Dungeon Master, FNG Tiny Tom, MAD COW (QIC)


20 SSH (IC)
20 Cherry Pickers w/Back Claps (IC)
30 Merkins (IC)

The Thang

Catch Me if You Can - Two partners. Partner 1 performs 10 Merkins and then sprints to catch the Partner 2, who has been running backwards. Repeato until track lap is complete.

Dora 1-2-3 - Teams of 2 pax working together to reach cumulative exercise goals of 100, 200, and 300 reps. Pax 1 executes as many reps as possible while Pax 2 sprints 100 yards down and back. Flapjack until team goal is reached. Exercises are a top-to-bottom of body progression, i.e. 100 merkins per team (chest), 200 LBCs per team (core), 300 squats per team (legs).

Bridge over the Nest - Partner 1 starts bear crawling to the goal post while Partner 2 completes 10 squats, 10 merkins, and 10 LBCs. Partner 2 then runs to the goal post and then runs back to the bear crawling Partner 1. Partner 2 picks up with the bear crawl while Partner 1 runs to the start to complete the exercises, runs across to the other side, and runs back to Partner 2.
Repeato back and forth X 2.

As the PAX recovers from the cardio beatdown, MAD COW talked about your WHY. A story was told about Buster Douglas defeating Mike Tyson. Douglas’s WHY would prove larger than his DEFEAT. What’s your WHY and how can you use it to overcome your DEFEAT?

Six Minutes of Mary

Hit Potato - Pair up. Face each other. On your sixes and lock ankles. Starting man does a big boy sit up, tags partner who then does a big boy sit up. Performed until the Q is gassed and then add 20 more for good measure.

Duck Joustin' - Friendly combat between PAX in the duck walk position. Arms must remain crossing your chest. Bumping, nudging, rubbing and checking are highly encouraged. There is no biting, scratching, standing up or falling over or you are out. Kicking is actually allowed if you are possibly able to remain in the duck walk position on one leg. Last man to remain on his feet in the duck position is declared the winner.

Circle of Trust -

Count-o-Rama | Name-o-Rama



- Next post 0700 at John Ball Park. Dungeon Master on his VQ.
- Ridgecrest has another radio interview on Saturday at 10 AM.

The DORA 1-2-3 was brought to Grand Rapids by F3 FIB (Naperville) for the first post ever in the City of Grand Rapids. YHC had to walk for most of the running, modified the push-ups and had to apologize to F3 HollowPoint for a horrible performance. Proud to report that after about 13 posts (6 weeks), no modification was necessary…In fact, I felt great. This F3 stuff works!

What’s your WHY?


BackBlast 010 - The AM gloom - Getting s*#! done!

PAX: Roid Rage (Q), MAD COW, Forrest, Pac-Man, Belushi

Standard disclaimer and core principles. Shout out to Dungeon Master! Hopefully you feel better soon!


Roid Rage's Q dose of lexicon knowledge:

AM: The portion of the day between midnight and noon when most of what is going to get done does get done.

FUPA: The thickest area of a man's torso between his waistline and his chest

WHISKEY-DICKING: Tentative execution of a Task.

The Sacred Heart bell tower struck 0700 and it was time to start....The PAX started off with a simple "follow me" and commenced a Capri Lap around the AO to get the blood flowing. After the Capri Lap we went right into cadence with some Nancy Kerrigans, followed by some Sprinklers that were seemingly difficult for your trusted Q to get right, but we nailed it at the end. 

The Jump Squat Holds with an Al Gore (hold squat and pretend you're hugging a tree) ended up being just as brutal as the Wednesday morning at Stairway to Heaven. We started with 10 and worked our way down to 5 - we need to keep doing these and get all the way down to 1!!!


Round 1

Blockee//Coupon Burpee

-Merkin on the coupon
-Stand up
-Press coupon above your head
-Repeat 20X


-Standard pull up
-Lift legs 90 degrees or higher towards chest
-Lower legs
-Repeat 5X

Blockee/Coupon Burpee

-Merkin on the coupon
-Stand up
-Press coupon above your head
-Repeat 10X


-Standard pull up
-Lift legs 90 degrees or higher towards chest
-Lower legs
-Repeat 5X

The PAX then moseyed over to the pavilion and found a nice flat brick wall...

Round 2 - Dirty Hookup

-Plank position facing wall
-(1) Right arm raised and pressed to the wall
-(2) Left arm raised and pressed to the wall (now in horizontal plank)
-(3) Right hand back to ground
-(4) Left hand back to ground (full plank position)
-Repeat 20X

Mosey on over to a quiet little street within the park...

Round 3 - Ascending Curb Crawl

-Bear crawl (BC) across street
-1 Merkin
-BC back across street
-2 Merkin
-Don't stop and hit 10! (performed last 10 merkins together as PAX)

Pac Man with a 30 count for a quick rest...

Mosey over to the service drive with a solid curb...

Round 4 - Mike Tyson

-Plank position with feet against curb
-Contract legs for horizontal squat
-Extend legs and perform 1 merkin
-Return to full plank
-Repeat 10X

-Belushi led the mosey back to the flag...


We kicked off the 6MoM with 50X Freddie Mercury's (Bicycle sit ups), 10 second rest, 30X Freddie Mercury's, 10 second rest, 15X Freddie Mercury's, and a final 10 second rest. Straight into Hundreds - 100X 6 inch arm pulses, while on your 6 with legs straight out at a 45 degree angle - make sure the head and shoulders are off the pavement! Did an extra 20X together as a PAX. 


Our count-o-rama/name-o-rama verified that we had 5 PAX members for the day and talked about all of the stuff we have going on in our life - MAD COW's health checked out and it was great to have him back (thanks for grabbing the coupons and flag!). Forrest is going from second shift to first shift starting tomorrow - so there was a shout for him as well. We discussed the Merkin Challenge and then reminded everyone that we are now on a Tuesday/Thursday/Saturday schedule. 

We ended our CoT with a prayer around Fitness, Fellowship, and Faith - thanking the greater powers out there for the ability to dedicate ourselves to such a great cause and become better men.

Your dedicated Q,

Roid Rage

BackBlast 009 - One Step Back, Two Steps Forward! 

PAX: Roid Rage (VQ), Ridgecrest, SpongeBob, Dungeon Master, and Forrest


For this warm-o-rama, I decided to shed some F3 lexicon knowledge on the group before we really got into it. As most of us are relatively new, and the lexicon is massive, I thought it would be a good idea to start learning!

CLUSTERQ: An abomination of a Q that elevates the self-confidence of all other PAX in attendance, thereby convincing PAX on the fence that they couldn’t possibly do worse than THAT guy, leading to an influx in Q signups.

DAILY RED PILL: The Q’s daily Commitment to Accelerate his Fitness, Fellowship and Faith. Abbr: DRP.


Some laughing from these lexicon terms, but the laughing was about to stop. We started off with 2 Capri Laps around the AO to get the lungs and legs acclimated to the temperature and humidity, followed by some solid Nancy Kerrigans in cadence to ensure we we had it together with regards to our mentality, balance, and shoulders...

The Jump Squat Holds with an Al Gore (hold squat and pretend you're hugging a tree) ended up being quite a brutal warm-up and most of the PAX was having a hard time getting off the ground towards the end; however, it wasn't about to get any better, as it was time to grab the coupons and run em up the hill! After we dropped them off at the top of the stairway to heaven, the PAX moseyed back down to the base to start the thang...


Round 1 - Paula Abdul

-Run 2 Staircases Up
-Run 1 Staircase Down
-5 Merkins
-Repeat until you get to the top
-60 second plank
-Cheer for your brothers!

Round 2 - Blockee/Coupon Burpee (ahh remember those coupons you brought up?!) 

-Merkin on the coupon
-Stand up
-Press coupon above your head
-Repeat 20X

Round 3 - Blocktanamo 

-PAX circles up with coupon
-All PAX holds the coupon straight out in front of them
-One pax member runs around in a circle, pushing down on the other PAX member's coupons!
-Next PAX member repeats until all PAX members have gone around

Round 4 - Ascending Curb Crawl

-PAX bear crawls across a quiet street
-Perform 1 Derkin (decline merkin)
-Bear crawls back across
-Perform 2 Derkins
-W/R/R, bear crawling, until you hit 10 Merkins

At this point, the entire PAX was dripping and the street was visibly wet from all our sweat....that only meant one thing. Time to carry those coupons all the way back down to RidgeCrest's truck and get ready for the 6MoM! 


We kicked off a quick 6MoM with 50X Freddie Mercury's (Bicycle sit ups) straight into Hundreds - 100X 6 inch arm pulses, while on your 6 with legs straight out at a 45 degree angle - make sure the head and shoulders are off the pavement! 


Our count-o-rama verified that we had 5 PAX members for the day and talked about all of the stuff we have going on in our life - it's impressive this group of men has the kind of drive we have with everything going on. Makes me feel super proud to be part of such a great group! Then we jumped into some quick announcements from RidgeCrest. The main takeaway announcement was that we are going to Tuesday, Thursday, and Saturday starting next week, so don't forget! I know he had other announcements, but I was getting mentally ready to offer a little prayer.

We ended our CoT with a prayer around Fitness, Fellowship, and Faith - thanking the greater powers out there for the ability to dedicate ourselves to such a great cause and become better men.

Your dedicated VQ,

Roid Rage

BackBlast 008 - The Murph

Spongebob suggested we do The Murph on Memorial Day, so with collective leadership we did. - Spongebob the idea, Radio the scoresheet, the pax agreeing on the partner format, and YHC facilitating, we made it happen.

The Pax: Spongebob, Radio, Hollow Point, MAD COW, Dungeon Master, Pac-Man, FNG Forrest, FNG Bobby Flay, Ridgecrest (QIC)

The pax chose to either partner up or complete The Murph solo, and got right after it.

1 Mile Run
100 Pull-ups (pyramid format)
200 Merkins
300 Squats
1 Mile Run

We all completed the work either on our own (t-claps SB, Radio, HP) or in pairs. Those of us in pairs tossed in some addition exercises at the end to ensure the day was started right. Pac-Man joined Radio for his final couple laps to ensure no man was left behind.


- Shifting to 3 days per week not this week, but next. Tuesdays - Stairs, Thursdays - Track on Hospital Hill, Saturdays - The Zoo
- MAD COW having a minor procedure done Wednesday.
- Continued chat and anticipation for #beercitybattle.
- Ridgecrest to have radio interview about F3 tomorrow.


BackBlast 007 - Hidden Treasure Hunt

Our original AO John Ball Park, home of our zoo, has already given us some good workouts, but it has plenty of unexplored terrain. The park has a funicular and a giant lock ness monster statue in its pond, but those were not on the agenda for today - there was other fun to be had.

Pax: MAD COW, Dungeon Master, Radio, Hollow Point, Stockton, Ridgecrest (QIC)


20 SSH
15 Arm Circles F/R
Slow Trunk Twists

The Thang:

The pax started off with an over/under Red Carpet Revenge to start the blood pumping. After that each pax grabbed a coupon (cinder block) and followed YHC to the Circle of Stumps (used by the Zoo School, and specifically noted as not a playground). Along the way the pax did 'the wave' by overhead pressing the coupons in a follow the leader manner.

While at the Circle of Stumps, the pax paired up and did a circuit that consisted of 30 seconds of each:

Round 1
2 Foot Stump Ups

Round 2
Right Foot Stump Ups
Abyss Merkins

Round 3
Left Foot Stump Ups
Coupon Press

The pax then continued at a slower than mosey pace with the coupon presses over to the hidden stairs. YHC explained the next exercise and the pax thought the 50 or so stairs they could see looked manageable, but as soon as they got to the top they realized that was a false summit, and  there were actually 125 steps in this gem at the park. The pax climbed these 3x each (Radio 4x) and at the bottom completed 15 dips, 15 merkins, while waiting for the other pax to join them.

Being at the zoo, it was only appropriate to finish up at the stairs with a Bearway to Heaven movement. We bear crawled up 30 or so stairs, and turned around and either sideways for front-ways bearcrawled back down. Bearcrawl summersaults down stairs are not advised...

After these were complete it was time to get back to the Shovel Flag. Having 6 coupons, the pax farmer carried them back as far as they could, and then a pax in waiting ran to catch up and carry them the next leg. This continued in leapfrog fashion until getting back to the flag.

The pax circled up with 2 minutes to spare, and held leg lifts until the bell tolled. 


Announcements - Ideas were kicked around for the #beercitybattle with Asheville. The pax are looking forward to that.

Murph on Monday.

Good work men!

BackBlast 003 - Twisted Deck of Cards

6 Pax, including 1 FNG and 1 long time no post showed for a twisted game of cards led by VQ Hollow Point.

Pax: Ridgecrest, MAD COW, Dungeon Master, Stockton, FNG - Belushi, QIC - Hollow Point.

Disclaimer & Core Principles were reviewed, and the deck of cards workout was introduced.

Each suit was associated with an exercise, and the number indicated how many reps needed to be completed, and aces and jokers added some extra fun.

Hearts: Merkins
Spades: Leg Lifts
Diamonds: Squats
Spades: Burpees

Aces triggered additional exercises: bear crawls, crab walks, and planks, and the first joker added 3 reps to the number of the card drawn.

Stockton had the magic touch and drew all four aces, but having a wrestling background he wasn't fazed by the additional exercises as he was able to bear crawl faster than some of us could run.

1 week into the new launch, and #F3GR has had 3 Q's and 12 named pax.

BackBlast 002 - Confucius Say

5/9/18 – Confucius Say

“It does not matter how slowly you go as long as you do not stop.” – Confucius

They say you will always remember your first…and my first VQ was no exception. I spent close to 1.5 hours researching exercises on to try and give the men at F3 Grand Rapids something to remember.

I could hardly sleep the night before and when the alarm went off at 4:15 AM, I jumped up and headed out the door. I wore my F3 MudGear Tac Hat (which is awesome by the way) with the Minivan Centurion patch because I was carpooling with F3 Dungeon Master.

Arrived at the AO ‘Stairway To Heaven’ to a beautiful gloom, 56F with no wind…As the men started to arrive, we were greeted by a FNG (Reba) who found the F3 Grand Rapids business card at the local coffee shop (conveniently left after a coffeteria – nice work F3 Ridgecrest).

[0530 – Core Principles recited. Disclaimer given to 5 PAX with FNG Radio to join us shortly following - total of 6 PAX] – Ridgecrest, SpongeBob, Dungeon Master, FNG Radio, FNG Reba, MAD COW (QIC)


20 SSH (IC) Need to work on my cadence because we did probably close to 100
20 Finkle Swings (IC)
20 Goofballs (IC)
Monkey Howlers (accurately named after 5 times around the circle)
1 Capri Lap Around AO

The Thangs

Mosey to Stairway of Heaven with a couple of coupons.

Bucket Brigade - One man on each stair shoulder-to-shoulder. Man on lowest stair passes coupon up to next man, who passes it along the line. Once you hand off object, run upstairs to end of the line to receive object again. Once at top of stairs:

3 X 10 merkins (IC)

Repeat Bucket Brigade back down the stairs. Bear Crawls

Everest -  Lunge up one step, perform 1 squat, lunge up with other leg, perform 1 squat, repeat to top. Once at top of stairs:

20 Peter Parkers (OYO)

Checked my watch ‘oh sh!t’…how time flies when you’re having fun. Mosey down the stairs. 

Paula Abdul meets the Tooth Fairy – 1 incline merkin (tooth fairy), 2 flights forward and 1 flight back. 2 incline merkins, 2 flights forward and 1 flight back…continue to the top of stairs.

Mother of Mary                                                  

Hands of Time - Heads in the center with legs out (as though forming a clock). Hands under your rear, count off until we hit 60. As we found out, a slow count tends to be more fun.

Circle of Trust

Count-o-Rama | Name-o-Rama

Prayers – MAD COW’s aunt is recovery from surgery, FNG Reba is preparing to pass his second-year medical exams, Dungeon Master’s asks for thoughts on his relative finding the right path forward.


0700 at John Ball Park – Hollow Point has the Q.


-          It was great to see two new FNG’s with FNG Reba finding information from a coffeteria.
-          F3 Little Brother was a HC and didn’t show. He'll get the appropriate harassment next time he posts.
-          On the way home in the Minivan Centurion, Dungeon Master (tired) looks to me and says he is still planning on lifting weights tonight. T-Claps
-          T-Claps to F3 SpongeBob who will be running in the 5/3 RiverBank Run this weekend.

Quotes to Ponder

It does not matter how slowly you go as long as you do not stop. - Confucius
It always seems impossible until it’s done. - Nelson Mandela

Like a fat kid in dodgeball, MAD COW out!

BackBlast 001 - Launch Day

Shovel Flag - F3GR

Five pax from F3 Lake Effect (our Mitten state brothers) rolled into the parking lot of the AO at 0645 on a picture perfect morning, eager to help us get off the ground. Six Grand Rapids area pax rolled in just before 0700 and just like that F3 has expanded its reach further, and a new shovel got its flag.

The dislcaimer was disclaimed, coupons were unloaded and share (appropriate for this very Dutch community), and a brief overview of what F3 is all about was given by YHC. 

Pax: Mad Cow, Hollow Point, Ping, FNG - Dungeon Master, Spongebob, Dig, Honey Bear, FNG - Pac-man, Ryder, Iverson, Ridgecrest - Q.


After requiring a demonstration of what a circle was (not an egg...a circle), the pax were introduced or reminded of cadence counting.

20 - SSH - IC
20 - Cherry Pickers w/Back Claps - IC
20 - Squats - IC

The Thang

The pax migrated over to the RED CARPET REVENGE, a series of roughly 25 posts with rope stretched between them as would be present in a movie premier.

- Squat under the rope, proceed forward to the next.
- Complete in reverse.
- Bear crawl, merkin, sideways roll, bear crawl forward to next. W/R/R through 15 posts.

The pax then grabbed the coupons (official F3 cinder blocks) and got in formation shoulder to shoulder with a few feet separating them. The first four pax carried two coupons each approximately 40 yards while the pax on the line completed a series of 10x Merkins, 10x Jump Squats, 10x Lunges, and held superman while waiting for the coupons to be brought back.

2x with coupons - 40 yards
2x sprint & jog back - 80 yards

After leaving the coupons by the shovel flag, the pax assumed a single file line and proceeded to complete the Bataan Death March to the Hidden Hill with the pax at the back of the pack completing 5 merkins before tagging the next guy and continuing to the front of the line.

A couple POAS were sprinkled in - 10x Carolina Dry Docks OYO and 15x Monkey Humpers demonstrated wonderfully by Ping who has remarkable hip dexterity of which he was quite proud.

The pax continued to Hidden Hill and eased their way in with a slow Bern-ie Sanders walk 50 yards up it to scope out the graffiti-ed indicators on the pavement. After returning to the base of the hill, the pax counted off schoolyard style and alternated:

50 Yard Sprint Uphill / 5 Merkins, hold plank
100 Yard Sprint Uphill / 10 Merkins, hold plank
150 Yard Sprint Uphill / 15 Derkins, hold plank

The pax then began the trek back to the shovel flag with a few Mary POAS thrown in along the way: 
20 Peter Parkers
20 Freddie Mercuries

Hearing the '5 minutes to mass' bell at the church nearby, the pax jailbreak sprinted back to the shovel flag where they wrapped up with 10x American Hammers and the Alphabet from their 6.

The pax then brought it in for the CoT capping a solid debut for F3GR


- T-claps to F3 Lake Effect and Iverson, Honey Bear, Dig, Ryder, and Ping for making the trek north to help us launch. We look forward to growing together under the Lake Effect umbrella
- Ping is an excellent Monkey Humper.
- Pac-man can run hills like none other - playing tag with him in a mountainous area would be invariably a losing endeavor.
- T-claps to the pax (including FIB) that have been a part of the pre-launch activities that helped us to launch with a 'salted tip-jar.'

Mad Cow has the Q this Wednesday - 0530 Stairway to Heaven, Belknap Stairs.

Launch day pax.

Launch day pax.

Launch Week in GR

F3 Nation currently has over 1340 workouts every week across the country, and after this week it will have two more here in Grand Rapids.


All F3 workouts all adhere to the following principles:

  • Free of Charge
  • Open to All Men
  • Held Rain or Shine, Heat or Cold
  • Led in a Rotating Fashion (by men with no formal training or experience required)
  • End with a Circle of Trust

These workouts are finally coming to Grand Rapids - and we as a city have the opportunity to join the thousands of men across the country who are making the decision to become High Impact Men. A common phrase in F3 is that Iron Sharpens Iron, and that we get better together in our Fitness (relationship with ourself), Fellowship (relationships with others), and Faith (our relationship with our Creator).

F3 Grand Rapids is an off-shoot of F3 Lake Effect, which has been hosting workouts and other F3 events in Kalamazoo since last July. Men from the F3 Lake Effect group will be joining the workout at the launch on Saturday morning. It is open to all men, and all are encouraged to join!

F3 also has a sister organization for women called FiA. This organization has recently planted spread to Kalamazoo, and with enough interest could launch in Grand Rapids soon as well.

Core Principle: Rain or Shine

The #Preblast for this past Saturday morning's workout promised COLD, WET, and SANDY. It delivered.

As the alarm clock went off at 5:30, that momentary thought went through my head of - it's cold (34 degrees), raining, and I'm driving an hour to spend an hour out in that mess. If my workout plan would have just included going for a solitary Sad Clown run, I would have rolled right back over. But knowing that I had HC'd (hard committed), I had already made the choice with a clearer head knowing it would get me closer to goals I've set for myself, and also knowing that I was helping to provide that positive peer pressure for others.

I pulled into the lot at 6:55 to see a few headlights there already, and a few other pairs of headlights were not far behind. Eleven pax showed up to a solid beatdown that ended with a duckwalk derby in the muddy infield of the softball field at the park. At breakfast we all found ourselves both happy to be getting warm and fed, and also glad we showed up. 

While F3 was started in North Carolina, where the weather challenges are different than those in the Upper Midwest, the core principle of Rain or Shine helps eliminate excuses and forges trust wherever the AO is located. It can be uncomfortable, yes, but everyone that posts is feeling the same rain, snow, or heat. Making the decision ahead of time and following through strengthens our 'follow-thru' muscle and also fosters trust among pax. We are better off when we get more comfortable growing enduring intentional discomfort.

All said, Spring is still welcome to show up anytime.

F3 Lake Effect - 4.14.18

F3 Lingo: The "Q"

The "Q" is the leader responsible for the Outcome.

The origin of the term came from the workout group that F3 was born out of, where the leader was known as the Qrusader in charge. Every Workout is led by a Q, who is responsible for the planning and success of that day's Workout. In addition, each Event (Workout/Coffeteria/CSAUP etc.) has a Q responsible for the planning and coordination of its outcome. 

In Kalamazoo, Iverson is the Q for KindleBerger, and in Grand Rapids, Ridgecrest is the Q for Safari @ John Ball. These men are responsible for ensuring a Q is in place for every given workout, and are responsible for being the Workout Q when needed.

 As F3 is an organization made of leaders, not an organization with leaders, it is expected that all men become Q's in and out of F3. It may take you a number of workouts before your VQ (Virgin Q: first time leading a Workout), but growth toward that is expected. Becoming a part of F3 will prepare you to be effective Q in all aspects of life for planned and unplanned circumstances.

Integral to F3's mission is to invigorate male leadership. F3 has a QSource that is a resource for leadership. It lays out the G3L principles: GET RIGHT, LIVE RIGHT, LEAD RIGHT, AND LEAVE RIGHT. Visit the QSource link above for a more in depth exploration and additional resources.

F3 Lake Effect: Vision

F3 Lake Effect is the arm of F3 that will encompass all of West Michigan, including F3 Grand Rapids, Kalamazoo, and other West Michigan communities.

The vision for F3 Lake Effect is one where free morning workouts, open to all men, will be held every day of the week year-round across West Michigan. These workouts will be led in a rotating fashion by men who are growing in their leadership capacity as well as their fitness. In addition to the workouts, social events such as Happy Hours (HDHH), Breakfasts/Coffee Meet-ups (coffeeterias), and fitness events (CSAUPS) will be organized regularly.

In short, F3 Lake Effect will foster the growth of F3 in West Michigan cities where: fitness happens, community is formed, leadership skills are developed, and purpose is fostered. 

How will this work? 

We will follow the F3 Model for workouts and growth which, while not perfect, has been remarkably effective. Saturday workouts will be held at 0700 at Kindleberger Park in Kalamazoo, and 0700 at John Ball Park in Grand Rapids (beginning May 5).

Information about weekday workouts will be posted on the F3LE and F3GR websites and social media when it is available.  Twitter tends to be the most active social media platform for workout info and banter in the F3 Community. Follow: @F3GrandRapids, @F3LakeEffect, and @F3Nation.


How can I join? 

Just show up at a workout. You’ll only be a new guy (FNG) once and you will be well taken care of. There is nothing more encouraging than a series of headlights rolling into a park at 6:50a on a Saturday morning. You’ll only be an FNG once before you have an F3 name and will be part of the pax.


April 14 and April 21 we will meet at John Ball Park at 6am to carpool to Kalamazoo and join the original F3 Lake Effect workout. April 28 we’ll have a coffeeteria at Rower’s Club - stop in anytime between 8a-9a to chat about F3, and May 5 will be the first F3 Grand Rapids workout which will start promptly at 7am at John Ball Park. Show up with weather appropriate workout attire and a pair of cheap gorilla gloves from Home Depot.


For additional information and brief videos explaining more about F3 visit or use the contact page to submit a question.