Backblast #208 - Into the Woods with a Frisbee

With Mayor and Dirty in town from F3 Toledo for the day only, BasicBro suggested a Black Ops workout and YHC stepped up to Q it.

Pax: Less, Hank the Tank, Roid Rage, Basic Bro, Soft Spot, Dirty (Toledo), Mayor (Toledo), Bald Eagle (QIC).

The pax gathered after some minor challenges locating the new AO and jumped right into it:


20x SSH IC
16x Arm Circles/FJ 10x
10x Each Leg - Finkle Swings
4x Each - Tiny Tom -> Stalin Planks (a variation of downward dog to upward dog for the yogi’s)
5x OYO Burpees

The Thang

Mosey to the wooded paved trail - the sun had just started to come up, but the forest was still plenty dark. The first stop we continued the warm-o-rama with 10x Imperial Walkers. We then had a pax throw the frisbee down the path and bear crawled to it.

A rule was then introduced that every time the frisbee touched the ground each pax had to do 5 merkins OYO. The next evolution included a mosey to the top of the first hill (100 yards give or take another 100 yards) - the added rule was that the pax with the frisbee could not move his feet while holding the disc. The darkness wreaked all sorts of havoc with the usually at least moderately coordinated pax and we did probably 100 merkins in a short amount of time.

The pax made it to the top of the hill (eventually) and then moseyed to the bottom. Instructions were given to throw the disc back up the hill. One pax did that - and then we crawl-beared to the disc. The merkins took a little longer than anticipated, and we still had some ground to cover so we continued the mosey through the roughly 2.1 mile trail.

At the next steep-ish hill, YHC asked another pax to throw the disc down the path. This time it was only a walk to the disc (in case the pax wised up), but then we resumed the 5 penalty merkins for dropping the ‘bee. YHC chose the inclines for this activity to ensure to keep the 6 close.

When we reached the top of that small summit, we resumed the mosey until we emerged from the wooded trail back into full daylight near some picnic tables where we completed 10x dips, 10x derkins.

From there the cars were only 1/2 mile away or so. We then resumed the frisbee rules, adapting the penalty to 10 merkins because we could actually see it this time. Two drops resulted in 20 merkins. As we neared the parking lot YHC wanted to ensure we included Mary in the workout, so drops turned into 10x Freddie Mercuries, 10x LBC’s, and 10x Flutter Kicks.

Returned to the AO right at 0615 for the CoT.

  • Suggestions were given for consideration of a Monday workout addition. (will follow up later about growth path/site q’s etc.)

  • T-claps to Toledo and what they’ve been building in their state.

  • Toledo invited us to a Convergence + 5k on August 3rd in Temperance, MI.

  • GROWRUCK, Mud Run, and GR Light are all on the calendar in the next 2 months.

Bald Eagle out.

BackBlast #194 - Torpedo Tunnel of Love

With more pax stepping up to Q and a few work trips in June, it had been more than a month since YHC’s last Q. Eager to get back and lead the pax, YHC jumped on the first July Q and was energized and humbled to see 15 pax post.

The air was a warm and thick 77 degrees, with a summer thunderstorm looming.

Pax: Sex Panther, Roid Rage, Gravy, Kraut, Basic Bro, Snoop, Mad Cow, Miss Daisy, FNG (Pit Boss), Fresh Cream, Dapends, Forrest, Soft Spot, Little Brother, QIC Bald Eagle


SSH - IC - 15x
Windmills - IC - 15x
Arm Circles - IC - 10x / 10x
Deconstructed Cascading Circle Burp - 3x
- Elements of a burpee done progressively around the circle. i.e. Plank (person on right then planks, next person, and so on) next time around Groiner, then Bobby Hurley to Al Gore

The Thang

YHC made a couple of extra coupons - a slosh pipe (7’ long 4” PVC pipe filled partially with water), a torpedo (3’ long 4” PVC pipe filled with cement), and a cement bucket (bucket filled with the remainder of the concrete that didn’t fit in the PVC pipe). Started with an 80# bag, so the pipe probably weighed 30ish pounds and the bucket had to be closer to 50#. Upon request, Mad Cow brought (3) ~40 lb sand bags as well.

The pax grabbed the coupons and moseyed to the stairs. The first exercise was a bucket brigade of coupons up the stairs. It was as simple as it sounded - pass the coupon to the pax the next step up, run up to the end of the line, and repeat until the coupons were delivered to the top. Pax were also given the disclaimer that if either of the 2 pipes touched the ground it would be a 5 burpee penalty for all pax.

The next exercise was the Torpedo Tunnel of Love. Pax planked shoulder to shoulder and passed the weighted pipes underneath them (without the pipes touching the ground). After the pax passed both pipes he bear crawled to the head of the line. We did this from the top of the stairs to the first yield sign - approx. 200’ or so.

With 6 ground touches during the TToL, the pax owed 30 burpees. We completed 10 of them at the yield sign. To return to the top of the stairs, the pax started at the yield sign, stood shoulder to shoulder and passed the pipe using only 1 arm. After he passed both pipes, the pax sprinted to the end of the line and repeated the progress as the pipes came back to him.

At the top of the stairs, the pax were then introduced to the cardio portion of the workout:

Start at the bottom of the stairs with 5 burpees.
Run up the stairs - carrying a sandbag if desired.
Complete 10 Slosh Pipe Squats.
Complete 15 Overhead Presses with the Cement Pipe.
Complete 10 Farmer Rows with the Cement Filled Bucket.
Run to the yield sign and back.
Carry a sandbag down if there is one at the top of the stairs.

The pax all started at different points - most pax were able to complete just over 2 evolutions of this exercise.

The pax were then given instructions to mosey back to the AO with the coupons elevated above their heads. Coupons were rotated as necessary, and this was successfully completed.

At the AO, the pax had time for one Mary exercise - 15 Starfish Crunches IC.


Word for the Day: Life can be split into two halves - the first half involves building the “container.” This container is built with achieving, rule-following, and accomplishing. It provides the structure that contains the gift and mystery that we were each given to share with the world. The challenge we have as we think about the transition into the second half of life is to get past container building, and start sharing the gift that we have to offer the world. Often this is forced out of us through challenges we face that awaken our souls. Encouragement: continue building your container, but know that life is not about having the container - life is found when you empty the contents of who you were created to be with others.


  • Keep Hasselhof in TAP after he sliced part of his finger off with a hatchet.

  • Soft Spot tomorrow, Kraut Thursday @ 7a for a special 4th of July Q.

  • July 12 - Speciation, 2nd F hang time. Basic Bro will be Q-ing.

  • GROWRUCK is just over 2 months away.

Backblast #098 - Stir Crazy Shuffle

The coldest week in decades has caused all sorts of disruption - school closings, canceled flights, and businesses closing early or altogether for the week. One thing that has remained constant - the men of F3 have continued to hold the torch without missing a beat.

Temperature: -5 degrees F
Wind Chill: -21 degrees F

Pax: Gravy, Mad Cow, Kraut, QIC Bald Eagle. (DM was thwarted by the snow plow, many other pax smartsacked it)

The disclaimer was given ahead of time to not risk travel if conditions felt unsafe for any pax, and the burpee penalty for being tardy was suspended. Pax were given the pre-blast of where we would be so no pax would make a foolish decision on the roads in an attempt to avoid burpees.

Mad Cow was first to the AO, followed by YHC Bald Eagle, Gravy pulled in just after BE, and Kraut showed as we were just starting the Warm-o-rama. The weather was effing cold. The mission was to keep it simple and get right after it.


SSH - 20
Arm Circles - 15 / Flapjack
Finkle Swings - 15 / Flapjack
Slow Toe Touches - 3x for a slow 10 count

Mosey to Parking Garage

As the weather gets cold, brain function really does slow down, so YHC knew we needed to maintain as close to continuous motion as possible.


We started at the top of the parking deck. A certain exercise was given for each corner.
Corner 1 - Merkins
Corner 2 - Jump Lunges / SSH’s
Corner 3 - Big Boy Situps -> WW II Sit-ups | Cat/Cow
Corner 4 - Jump Squats

We started with 1 rep of merkins, then ran to do 2 jump lunges, and continued with an ascending number of each exercise until we reached the bottom of the 3-4 story parking deck. When we reached the bottom, we ducked into the staircase and did a sprint to the top of the indoor stairs and back down. The pax gathered again at the bottom and started to climb while continuing each prescribed exercise. I believe the pax reached approximately 20 reps before reaching the top of the deck again.

It was here where the pax saw a snow covered area on the ramp and wrote “F3” in the snow to tag our AO. The pax snagged a picture and then proceeded to run down the outside ramp (yes, there are multiple) all the way to the bottom, before climbing the indoor stairs once again. Continuous motion was a focus to keep the blood flowing.

Regardless of the constant motion, it was here where YHC could have used a merkin pelt - despite advice to protect one’s “fingers, toes, penis & nose,” the cold was having its way with one of these sensitive areas (despite being triple layered). This prompted a mosey back to the AO and an expeditious Circle of Trust.

Announcements were kept short & sweet. Prayers were for warmth & safety.

TRUTH NUGGET - Winter in the North brings clarity and forces us to focus on the essentials & important things in life. Think about these things. Also, keep it simple.

Stay warm & safe.

-Bald Eagle

Backblast #70 - BasicBro's Musical Chairs


5 Core Principles: Free of charge | Open to all men | Held outdoors, rain or shine, hot or cold | Led by men who participate in the workout in a rotating fashion with no training or certification necessary | End w/ a Circle of Trust

Disclaimer: This is a free, volunteer, peer-led workout. I am not a professional. I have no knowledge of any injuries or fitness considerations. It is each person’s responsibility to be safe and modify exercises if you need to. The most important thing is that you don’t get hurt, and that you finish. Remember, the workout should be you vs you.           

Motivation: Doing the two exercises that I struggle through the most, but yield the most noticeable results.  

WARM-o-RAMA (Offer demonstrations for everything we instruct.)

1.      NEXT EXERCISE IS __________



4.      EXERCISE


·        B – Bat Wings (x20 forward, x20 reverse, x20 seal, x20 overhead)

·        A – Abe Vigoda (x20, slow, 4-count down stretch to each foot)

·        S – Side Straddle Hops (IC)

·        I – Imperial Walkers (IC)

·        C - Cherry Pickers w/ Back Clap (IC)



BasicBro’s Musical Chairs: With music playing, everyone does burpees AMRAP until whatever song is playing end. Then, OYO, run a lap around the track. At any point during your run, another PAX can challenge you to join them for 3 bropees. You can accept or refuse, no judgment.

When you get back to where we started/where the music is, do burpees again AMRAP until whatever song is playing when you arrive ends. The catch is that you could arrive during the beginning or the end of a song, which randomly determines how long you’re doing burpees. Then, OYO, run another lap. Rinse and repeat.

We’ll do this until until 6:10a.

Suggested burpee modification: “Down-ups” or “Merkins”


·        C - Cherry Pickers w/ Back Clap (IC)

·        I – Imperial Walkers (IC)

·        S – Side Straddle Hops (IC)

·        A – Abe Vigoda (x20, slow, 4-count down stretch to each foot)

·        B – Bat Wings (x20 forward, x20 reverse, x20 seal, x20 overhead)

Count-O-Rama | Name-O-Rama | Announcements | Prayer

·        11 PAX: Splitter, Stalin, Mad Cow, Radio, Forrest, Bubblegum, Rehab, Bald Eagle, Snoop, Hasselhoff, Basic Bro

·        Q Source: Bald Eagle shared that his company had to fire someone yesterday, and was reminded about the character that builds from delivering candid Hard Truths. If we’re honest and constructive with each other up front, delivering the tough news will come easier and be more well received.

·        Fellowship – A challenge to all the PAX to build fellowship with each other—before the end of the year to have a drink or a meal with another guy you haven’t hung out with one-on-one.

·        3F – This Sat, Dec. 15, immediately after the workout, volunteers needed to help Splitter’s church move furniture to their new location, and then onto Bald Eagle’s old house to help him move into his new place. Optional Fellowship after.

BasicBro out (latte time…)

BackBlast #066 - Big Ol' Birthday Beatdown

With 3 of our pax (Kraut, Radio, Bald Eagle) having birthdays within these two weeks, including YHC’s 36th tomorrow, and another pax (Roid Rage) celebrating tomorrow it was only appropriate to have a birthday cake themed beatdown.

The Pax: Bubblegum, Stalin, Miss Daisy, Kraut, Radio, Roid Rage, Mad Cow, BasicBro, Snoop, Hasselhof, Rehab, Forrest, Tiny Tommmato, QIC Bald Eagle

IR: Depends (calf) & Gravy (toe)

The temperature was a relatively balmy 32 degrees and the snow was coming down like Dippin’ Dots this am as YHC arrived at the AO. As YHC was layout out some solo cups to set the grid for the workout, the early arriving pax completed a capri lap to get the blood flowing.

At 0530 the pax were reminded of the core principles followed up by a mosey lap – which required a detour around snow that had been piled up on the track - it appears that our AO has become the dumping ground for the snow from nearby commercial parking lots. Great for king of the hill, a bit challenging for traversing quickly.


20 SSH (IC)
25 Imperial Walkers (IC)

The Thang:

YHC, having all of the best intentions, created a workout that ultimately would have led to the pax creating tracks in the snow that from the sky (or hospital nearby) would look like a rectangular cake cut into 36 pieces. In preparation, 4 Weinke’s were created out of foamcore, one for each group, with 9 exercises listed on them. The pax then separated into 4 groups – 2 groups of 3, and 2 groups of 4.

Instructions were given that each group was to start in its own corner, complete 9 reps of the 1st exercise, then run counterclockwise to the next corner, 9 more reps, then to the next corner, 9 reps, and then to the last corner, and 9 more reps. After each exercise, the group would then only go to the next closer cone on the longer stretches, thus adding vertical ‘cuts’ to the cake.

A twist was added that instead of doing the last set of reps, one pax would take the Weinke and catch up with the group ahead while they were finishing their last set and lead exercise #2. The purpose of this would be to give more pax experience leading exercises and change up the groups as well.

The first exercise was merkins, and the pax seemed to have it down, but on the exchange into the second workout, a complete Charlie Foxtrot ensued which humbled YHC and reminded him of the following adages:

“The road to hell is paved with good intentions,” and “Keep It Simple, Stupid.”

On the bright side, the convenient part of CF’s is that typically everyone ends up together in the cluster, which made calling an audible easier. So instead of keeping the 4 groups separately, YHC decided that we would complete the remainder of the exercises as a large group – but still to have each workout set led by a different pax. T-Claps to Radio & Kraut who stepped up to lead numerous times throughout he workout.

The workout then proceeded much more smoothly with the 9 exercises being:

  1. Merkins 4x9

  2. Mountain Climbers 4x9

  3. Starfish 4x9

  4. LBC’s -> BBSU’s 4x9

  5. Starfish Crunches 4x9 (looked a hell of a lot like peter parkers)

  6. Groiners 4x9

  7. Jump Squats 4x9

  8. Dr. W’s 4x9 (smoked the pax)

  9. Flutter Kicks 0x9 (ran out of time)

After completing all of these workouts, the pax had 'cut’ the cake vertically (cuts being tracks in the snow), but not horizontally. Instructions were then given for the pax to mosey to the end line, form 3 lines, and run a Fire Drill – where at each cross path the pax would drop, roll, merkin, roll back, merkin, and then run to the next crossing where they would W/R/R and so on all the way down.

The pax had then completed the Big Ol’ Birthday Beatdown and had ‘cut the cake’ into 36 pieces. While this didn’t happen as originally planned (and it looked like the cake was cut with a chainsaw) the pax all broke a sweat despite having their sixes in the snow for a good portion of the workout, and heart rates were elevated.



  • Party @ Bald Eagle’s tomorrow night to celebrate Dec. Birthdays. All Pax, M’s, 2.0’s welcome!

  • Building a database, submit your info through a link on Slack.

  • Mad Cow has the Q Saturday.

  • TAP for injured Depends & Gravy



Despite the fact that the workout did not go as planned, it turned into both a solid beatdown, and a good reminder of a few lessons:

Keep things simple & consistent. A message I recently heard talked about how in our culture we often focus on the 1 sheep and forget that there are 99 other sheep doing what they should be doing. Consistency is frequently undervalued in our culture; we are often told that we are exceptional and worthy of being sought out. While this is true, there’s something to be said for showing up regularly and on time to put in work. In today’s workout I tried integrating a good beatdown, a unique theme (birthdays), a specific number (36), shared leadership (rolling Q’s), with a strange task (making what would look like a cake in the snow). It was way too much – especially with 0530 levels of brain function, 32F temps, and a compressed time period to get a solid beatdown (45 mins). Only after I called the audible and shifted course to bring everyone together and simplify the beatdown that things shifted to go much more smoothly.

Vulnerability in leadership is difficult, but essential in shifting from transactional leadership to relational leadership. We tend to like to be perceived as having everything together, but often we either don’t really have it all buttoned up, or we choose to stay in safe places (fartsacks, sad clown hangouts, etc.) to avoid risks and the potential to be exposed. As leaders in various aspects of life, we may be tempted to create space and distance from those who follow. This leadership posture is transactional only and lacks the potency of relational leadership. Relational leadership happens when a leader is confident in the vision/direction headed and is not afraid to take risks and be seen for who he is; this posture allows for mutual trust to be established with those following him. As this morning’s workout was headed into CF territory, I was grateful for the trust the pax had in me to guide it back on track, and also for their participatory leadership in making it the beatdown we were all looking for.

The last truth nugget is that the value of creating a growth mindset culture in your most concentric relationships cannot be understated. Do all you can to foster this today, and don’t be afraid to take that risk – especially when you have a strong community around you who has your back.

-Bald Eagle

Backblast #048 - Don't Drop the Ball

The leaves are changing and the temperature is dropping - November is now upon us and winter is creeping in.

The Pax: Dixie Chick (DR from Cherokee), Depends, Roid Rage, Mad Cow, Miss Daisy, Stalin, Dungeon Master, Gravy, QIC Bald Eagle.


20 SSH
15 Abe Vigoda’s
20 Side Shuffle Hops
Circle Merks - Pax Complete an exercise (listed below) while each pax rotate around the circle completing 5 merkins.
- Hold Squat
- High Knees
- Hold Plank


YHC brought an overinflated and slippery football to the beatdown, and gave the ground rule that pax could take no more than 10 strides with it before passing it to another pax, and if it hit the ground the group penalty was 5 burpees per drop. As if the slippery & overinflated ball wasn’t enough, the sun wasn’t scheduled up for another hour. Approximately 30 burpees were completed during the short mosey to the hidden stairs.

YHC had some twists planned for the stairs, but after seeing the condition of the stairs and level of darkness present, he audibled to a straight stair spring up the 100+ stairs.

After summitting the stairs, the pax dropped 3 more passes, 1 may or may not have been intentionally, to complete 15 more burpees prior to reaching the top of the hill.

At the top of the hill, instructions were given for the next exercise - the Heartbreaker 1, 2, 3 - an evil sister of Dora. The pax ran 100 yds down the hill, and back up 50 yards before shouting for their partner to begin running down the 100 yds, and back up the 50. Repeato until complete.

100 Merkins
200 Squats
300 LBC’s

The pax planked at the bottom of the hill when completed.

What goes down must come up. The next exercise was 100 yard sprints up, followed by 50 yards moseys down and 10 merkins at that point. The pax completed this in 3 groups, each group beginning when the first group of pax made it to the peak of their sprint. The pax repeated this approximately 7 times en route to the peak of the hill.

For the mosey back to the flag, the ground rules for dropping the football were updated to include 5 extra Mary exercises of the Q’s choosing. The pax had 8 incompletes/drops on the way back, for an extra 40 penalty reps.

The pax arrived back at the flag to the sound of the ‘5 minute to Mass’ bell ringing at the church across the street - the perfect amount of time for some Mary. Dr. W’s were the first up - 8 reps followed by 5 reps. The pax then completed their 40 penalty LBC’s just in time for the 8 o’clock to chime.


  • Turkey Trot 5k coming up

  • Griffins Game - awaiting scheduling date

  • Q-sign-ups live for November

  • Thanks to Dixie Chick for joining us from F3 Cherokee

  • Vote on Tuesday - workout time will be 0515-0600

Bald Eagle out

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!

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!

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.