Are you feeling LUCKY, punk?

QIC:  Shake N Bake

Date: 03/17/2022

PAX: FNG-Snow White, FNG-Miracle Grow, FNG-Neutron, FNG-Mcfly, FNG-Emmit, Ducktales, Milkman, Life Alert, Chunks, Starbucks, Tasty Cakes, Gretel, GeekSquad, Doogie, Blue, Dunde, 8 Seconds, Shamu, Hasbro, Hoveround, Roomba, Radiohead, Napoleon, Risky Business, U-Turn 

AO: The Huey


Low 50’s, light wind, very wet grounds.


Forward Fold OYO, Iraqi Tea Time, OYO, Little Baby Arm Circles in Cadence- Forward and Reverse- my brain couldn’t count properly and I can’t remember how many we did. Same thing goes for Seal Claps and Overhead Claps.

LUCKY- Introduction to some new movements, which immediately proved confusing for most PAX. Alas, this was a learning experience for me as Q.

L= Life Alert- Big Boy Sit up + Gas Pumper= 1 Rep

U= Uncle Blue- Straight Leg Deadlift + Curl + Overhead Press= 1 Rep

C= Cornish Hen- Block Pullover + Chest Press= 1 Rep

K= Killer Whale AKA Shamu- Jump Squat with 180 degree spin at top- landing into a burpee, coming back up with a strong jump so you can spin 180 again. PAX found this confusing, everybody hated it. Great leg workout forcing you to jump with force so you have height to spin. Will look for opportunities to try this again, possibly with a smaller group.

Y= Y-Oming AKA Sousa- Lt. Dan with block + Toe Merkin at the end of the squat.

These were done as a DORA- PAX split into pairs.

Travel= Farmer Carry 2 blocks the length of the sidewalk, run back to your partner. Partners are taking turns working through the rep counts. Round 1- 50 reps of all letters- LUCKY. Round 2- 75 reps of all letters. No pairs got past this round as far as I know.


I don’t believe in Luck

Proverbs 16:33 The lot is cast into the lap, but its every decision is from the LORD.

My faith teaches me that God is sovereign over all things that happen in the universe. I have to trust in God and have faith in the path he takes me down. Whatever I encounter in life, God directs my steps and ordains the results of each situation. All of us men were at The Huey that morning because God had ordained it so. And anything we might be nervous about, uncertain futures, decisions to be made, look to God for discernment and trust that he will work it out as he determines is best. The COT’s I prepare inevitably end up being directed at myself as much as the group. In preparing for this message, I have dwelled on the idea and it has helped me day to day.


The highlight of the morning was definitely the family of 5 FNG’s. This workout danced on the fence of chaos the entire time. Extra blocks were needed, and I thought we had plenty. But we had a ton of PAX show up, which is a good problem to have, but our block party got complicated. That paired with the fact that all of the exercises were pretty much new, and I didn’t do a great job of explaining or demonstrating. I’m sure all of us got a good workout, especially upper body, but I certainly learned a lot of lessons as the Q. Plenty of hilarious comments and mumble chatter were present, but what stands out to me most as I type this are the changes I would make if I did this again. On to the next one.


Upcoming CSAUP at the battery. See slack for details. 4th F for the family.

Recent Backblasts

    C.L.I.M.B. with Dora

    QIC:  Shake N Bake 

    Date: 03/07/2022

    PAX:  Blue, Nordictrack, Starbucks, Ponce, Lyft, Second Base, Sherlock, Roomba, O.B., 8 Seconds, FNG-Napoleon 

    AO: Detention


    Perfect! Mid 60’s with a light breeze.


    Extra Blocks were required, but the math on how many we would need quickly got complicated. Blocks were all over the place. Quick warmup consisted of: Forward Fold OYO, Iraqi tea time OYO, a couple of basic yoga stretches, LB arm circles IC x10, Seal Claps IC x10, Overhead Claps IC x10. 12 PAX in attendance, we split into 4 groups of 3.

    The Thang
    Climb with Dora- 2 way travel
    CLIMB as an acronym: CPR’s, LBC’s, HC Imperial Walkers , Merkins, Bent over rows.

    3 man teams. One man performing reps, another man traveling to the end of the parking lot to complete 10 merkins and return, third man carrying 2 coupons around the circle drive. Even rotation, reps, run, blocks.

    Round 1- 50 CPR’s, 100 LBC’s, 150 HC Imperial Walkers, 200 Merkins, 250 Bent over rows- all group total numbers.

    Round 2- 100 CPR’s, 150 LBC’s, 200 HC Imperial Walkers, 250 Merkins, 300 Bent over rows

    Round 3 would have gone up in reps also, but to my knowledge no group completed round 2.


    Climb higher, run faster. In all areas of life, seek to accelerate. Look for a higher place to go. Find an example and follow it.


    “My forearms we sore before we even started”

    “Ponce, stop doing all the reps. Save some for the rest of us.”

    “We’re still in round one?!?”


    First Monday- No Chubbies. See Slack for other 3rd F opportunities. Upcoming 4th F and Convergence events.

    Recent Backblasts

      Slingshot Engaged!

      QIC:  Shake N Bake

      Date: 02/02/2022

      PAX: Second Base, Band Camp, Life Alert, Doogie, Gretel, O.B., Moneyball, Dundee, Mr. Clean, Snatch, Lyft, Tasty Cakes, Sandbag, Hasbro, Roomba, 8 Seconds, Sling Blade, Recycle, Fissure, Chunks, Sherlock, Starbucks, Cleaver, Ponce

      AO: Shothouse


      A pleasant near 50 degrees with a slight breeze. Amazing weather for Feb. 2.


      The nice weather and VQ occasion resulted in a huge group of HIM’s. A short and sweet warmup got everybody ready to roll. The warmup consisted of:

      Forward Fold OYO

      Iraqi Tea Time OYO

      Down Dog-Cobra-Down Dog

      Seal Claps- 10 Count in Cadence (Because we were graced with Band Camp’s Presence)

      Overhead Clasp- 10 Count in Cadence

      Block Mosey to the track

      The Thang

      All Pax Lined up in 2 rows, counted off 1-2’s (with some difficulty) Blocks were to stay in this location by the gate

      2 by 2 by 2 =22 (Follow my math)
      2 groups of HIM’s going in opposite directions around the track. At the end zone ends of the track they found a box of Shake N Bake (Extra Crispy) taped to a list of excercises.

      Imperial Walkers -HC


      SSH- EC


      Big Boy Sit-ups

      Keeping with the theme of 2’s, as the PAX made their way around the track from station to station, they added 2 reps to their set at each stop. So, first stop, 2 reps of each exercise. Run the half lap to the next stop, 4 reps of each exercise. Then 6, 8 10, and so on, 2 by 2, capping the count at 22. Anyone able to complete the total to 22 would be rewarded with running 2 full laps and starting over.

      BUT WAIT, THERES MORE!!! – Don’t forget about those coupons! The blocks were left by the gate. Each lap as the PAX pass into the block gauntlet, they must complete 22 reps before proceeding. I originally had a list of 5 exercises to chose from, taped to the white board with the workout plan. The wind removed this before the workout began, so an audible was called to let each man choose what he wanted to do 22 reps of on each lap. Like robots, we all did curls first, then chaotic variety ensued as the laps continued. So, 22 reps of a block exercise on every lap added to the 2 themed madness.

      So far as I know, nobody completed the course. A few top flight HIM’s hit the 22 number but were unable to complete their reward of 2 laps before time expired. But I feel like everyone successfully pushed themselves and got the most of the opportunity to get better.


      Power, Love, Self-Discipline

      I shared with the PAX that in the beginning, F3 was quite intimidating for me. But I knew I wanted to work to the point where I could step up and lead. So from the beginning, I have leaned on the scripture 2 Tim. 1:7 “For God gave us a spirit not of fear, but of power and love and self control.”

      Quoted F3 Mission Statement- To plant, grow and serve small workout groups for the invigoration of male community leadership.

      Key word is invigoration. It means to give strength or energy to. Synonyms are: Energize, motivate, encourage. That starts small, man to man. In the gloom. We encourage and motivate each other.

      To serve the F3 purpose, to serve the PAX, I lean on the concept from 2 Tim. 1:7. The spirit of God in me gives me power, love and self control.

      Self control to be sure I get enough sleep, that I wake up when that alarm sounds, that I focus on my diet so that I am constantly working to become a better version of myself physically.

      Love to push my brothers in the gloom to give their all. To love my F3 brothers enough to put time and effort into planning and preparing to lead them.

      Power to physically perform the tasks required at the beat downs. But also to mentally overcome and hang tough when my body wants to quit.

      To live out the F3 mission which is to ultimately invigorate male community leadership, it takes power, love and self control.


      Blue was dearly missed, especially at every good TWSS opportunity. The wind was a factor in the beginning (see above comment about list being blown away), lots of “I thought it was supposed to be warmer” grumbling was heard.” But once we got moving and got some reps under our belts, all thoughts of chilly wind were tossed aside along with jackets and hoodies etc.

      Various mumble chatter lingers in my mind such as:

      ” I love the sound of men grunting in the morning”

      ” I ate nothing but broccoli for dinner, you think I’m gonna quit now?!?”

      And of course, the classic-

      “What number are we on??”


      A fireside coffeeteria was enjoyed post beat down by a few 2nd F seeking HIM’s. Most Monday’s, Wednesday’s and Friday’s you can find a few of us at the Jack’s on Hixson Pike commiserating about difficult aspects of the beat down or the weather. Friday’s are particular special when uncle blue reads us a story.

      Tuff Muff coming up on Feb. 19th, see slack for details.

      Various 3rd F opportunities are can be found on slack, find something that you can get plugged into and get out there and serve the community. Leaders serve others. (I learned that from one of Uncle Blue’s stories)

      Look for Shake N Bake future Q’s, coming to an AO near you!

      Recent Backblasts