11 Erections….


Date: 07/30/2021

PAX: Blair Witch, Clutch, Drool, Lockjaw, Purple Rain, Sanka, Sunscreen, Swingset, WeBlow

AO: Ridgecut


74 Degrees, Balmy, Very Little Breeze



Willie Mays Hays x 10

Forward Fold OYO

LBAC (Fwd & Rev) x10

Seal Claps x 10

Chinooks x10

21’s (With Penalty Burpees)

The Thang

We Had 4 Sets of cones setup on the hill behind the BX.

We were doing 11’s

Round 1 (Cone 1 to Cone 2) MOT – Run

Cone 1 — Squats

Cone 2 — Shoulder Press w\ block

Since the exercises on round 1 were squats and shoulder press, we put those together to erect the first exercise of round 2. Squats + Shoulder press = Squat Thrusters

Round 2 (Cone 2 to Cone 3) MOT – Rifle Carry

Cone 2 —Squat Thrusters w\ block

Cone 3 — Curls

Since we added up round 1 to get round 2 exercises, we did the same thing to start round 3.

Squat Thrusters + Curls = Head ,Shoulders, Knees and Toes, Yes we Technically should have had a dead lift and triceps extension in also, but we didn’t have time.

Round 3 (Cone 3 to Cone 4)

Cone 3 — Head, Shoulders, Knees & Toes w\ block

Cone 4 — Burpees


My cot this morning is centered around thankfulness. In our daily routines, work, kids, coworkers, meetings, clients, drivers on the road who don’t know how to drive, we get caught up in all that our day entails, and those things can be good or bad.

But sometimes it takes us taking a step back to be thankful and grateful for our day to day grind. For family, for friends, for our health, for all that has been done for us.

Now F3 is not a Christian group, necessarily. 

I don’t know your faith back grounds, but my faith personally is in Jesus Christ! Most days it takes time in His word to bring me back down from my worldly thoughts.

“Put on then, as God’s chosen ones, holy and beloved, compassionate hearts, kindness, humility, meekness, and patience, bearing with one another and, if one has a complaint against another, forgiving each other; as the Lord has forgiven you, so you also must forgive. And above all these put on love, which binds everything together in perfect harmony. And let the peace of Christ rule in your hearts, to which indeed you were called in one body. And be thankful. Let the word of Christ dwell in you richly, teaching and admonishing one another in all wisdom, singing psalms and hymns and spiritual songs, with thankfulness in your hearts to God. And whatever you do, in word or deed, do everything in the name of the Lord Jesus, giving thanks to God the Father through him.”

Colossians 3:12-17 ESV


So my challenge to you all today, don’t let this world we live in rule our thoughts and actions, be thankful, help others, love one another, and look to Christ for guidance through your throughout your day.

Continue praying for Captain Wafer, His Family and His Daughter Specifically.


The PAX Were not thrilled to be doing work on the hill, Especially the parts where we we rifle carrying up the hill. The Pax suggested an idea where we start at 7 and take reps down from there, and they also mentioned that we could leave half of the blocks at the top of the hill so they didn’t have to carry them. At the beginning of round 3 as YHC is demoing Head Shoulders knees and toes and explaining how round 3 was going, most of the PAX had not done that exercise before So they asked for another demo just for clarity. it was midway through the third demo when i realized that i was the only one doing any exercises, and that they just wanted the rest……….LOL

very slick move guys!


Legacy Park Cleanup This Saturday (6-7 am beatdown, Coffeteria 7-8, park Cleanup 8-12)

Blood Drive for Captain Wafer Aug 14th (convergence with FIA) @ Miller Park

Recent Backblasts