Bird-watching at Flintlock

QIC:  Dundee

Date: 8/22/2023


AOL, Bobbitt, Hurt Locker, Peffercorn, Plucker, Term Limit, Thin Mints

AO: Flintlock


Perfectly clear morning.

Temp: 74 degrees

Humidity: 95%

Visibility: 100%

Visibility of Plucker’s future wife: 0%


Standard round of 30 SSHs, 10 WMHs, 10 3GEs, shoulder blasters

The Thang

It would be great to come up with a title for this workout. How about something clever, yet accurate? Let’s go with

Multiple Rounds of Exercises
Pax are given one exercise and a rep count to do. Everyone works towards that total, but when the first pax reaches it, he announces “Recover” and all pax stop where they are and jailbreak to the opposite end of the parking lot (approximately 100 yards). The rounds were:
50 Blockees
100 Gas Pumpers with block – gas pumper with the legs, overhead extension with the block
100 Curlz for the Girlz (just the tip edition) – gripping the block in the front with just the fingers and thumb
100 Goblet Squats
100 Merkins

After running the last jailbreak, pax migrated to a wall for a round of 20 chicken peckers and a wall sit for the six.

The last 90 seconds were filled with LBCs in cadence and 15 leg raises.


YHC mentioned a moment of correction another pax gave him after a previous COT (thanks to Sunscreen for the candor). Rather than (or at least in addition to) giving someone a hard time for a soft commit, make the effort to find out what’s really behind it. Is it really an a premeditated absence in search of an excuse, or is the pax truly wanting to be in the gloom and struggling with something else.


F3 Nation lists Flintlock as a ‘boot camp’ style workout, but that’s only because ‘exercises performed while hoping and waiting for one specific jogger’ wasn’t an option. Other joggers passed by, their qualities assessed only as “her/not her.” There might be a COT in there somewhere.

“Your COT better be good after this.” – anonymous


Iron Pax approaches.
There is a Convergence hosted at The U on Labor Day at 6AM.

The Tom Emanski of Q School


QIC: Prosciutto

Assistant to the QIC: Burrito

Date: 08/17/2023

PAX: Blow Pop, Wake, Wax On, Mox, Catfish, Old School, Ghislaine, Gambler, Bigg Tyme, Hen House, Burrito, Pomade, Pediasure, Tootsie Roll, Happy Meal

AO: Smackdown


Wet with grass trimmings everywhere. EVERY. WHERE.

We’re near Fall, but it’s August, so it feels backwards. Meaning, it was 61 degrees with some real August energy; the humidity sitting tight at 69,000%. Which is mostly wet, but mostly nice.

As with most things tracked through “the Steve” these days, here to report that the Foot Saturation Index was strong to quite strong, but no one complained about it. A great group of men here today. Trench Foot from wet grass clippings is a thing.

We discussed the specifics of the Q, responsibilities and purpose of his role and how to structure the workout. The format of cadence and why we do it the way we do.

The reasons are several: keeping the team together, exuding a presence or command of authority, provides a rhythm to pace with one another, cadence/direction helps the pax to fight through the pain of the exercise with the mind working separately from the body, not knowing the total rep count takes away any thought-process the pax may have from budgeting his physical resources at the time, a distinctive start and stop.

Finally, the disclaimer was mentioned. The disclaimer is delivered ahead of the work being done. Make sure to hit the high points:

  1. I am not a professional
  2. You know your own abilities; stay within them
  3. Check your surroundings and pay attention
  4. This is a free men’s workout group, you are here (heavy presumption) voluntarily and not by some sort of authoritative force or decree


Willie Mays Hays, Side Straddle Hop, Forward Fold, Quad Stretches, Yoga Poses, Controlled breathing, Warm-up lap

The Thang

Simple Four Station Workout

Four cones are set out, Pax start at the first cone all with a block of their own.

Cone 1: Perform all with coupon: 10 blockees, 10 Squats, 10 Dead Lifts

Upon completion of first cone work, plank and hold for six

Move to Cone 2 – pax transport half the number of blocks at Cone 1 to Cone 2 by way of Murder Bunny. Pax without a coupon, partner carry to Cone 2

Cone 2: Assign 1 pax per block for 10 blockees; remaining pax perform Partner Merkins (10) and Carolina Dry Docks (10); plank for six

Move to Cone 3 – pax transport half the number of blocks at Cone 2 to Cone 3 by way of Murder Bunny. Pax without a coupon, partner carry to Cone 3

Cone 3: Assign 1 pax per block for 10 blockees; remaining pax perform Star Jumps (10) and Bonnie Blair’s (10); plank for six

Move to Cone 4 – pax transport half the number of blocks at Cone 3 to Cone 4 by way of Murder Bunny. Pax without a coupon, partner carry to Cone 4

Cone 4: Assign 1 pax per block for 10 blockees; remaining pax perform Mountain Climbers (10), Plank Jacks (10); plank for six

Everyone does 10 burpees OYO

Go backwards through the stations picking up blocks along the way. Same exercises performed at each. Mode of transportation stays the same.


As the saying goes, “Ask 10 people their opinion on [insert anything], you’ll get 10 different answers”. I canvassed several men in F3 to provide me their opinion on “Top Tips for Leading a Workout”. Their answers were mostly similar. Intriguing. Except for the guy who wouldn’t stop talking about theme workouts!

The most common responses:

  • If you can’t do it, don’t Q it
  • Over plan what you think you might need; have a plan and have a backup plan just in case
  • Be prepared for anything
  • The Q is not about you!

The most confusing responses:
– “Don’t put too much emphasis on the COT; speak your mind”
– “the COT is more important than the workout. The Q is the ticket to speaking your mind at the end”.

Most mindful:

  • Start and End on time
  • Keep an eye on / stay with the six (Leave no Man Behind)

Clearly, there’s more than one way to go about leading which makes this so special. We are all different, have seen different things and come from different backgrounds. This is an extension of leadership. Everyone gets to add their own creative spin for the betterment of fellow man. In the end, nothing but respect, fist bumps and sweet sweet validation, and positive affirmation awaits.

Go get out there and Q it!


Asked Burrito to be my demonstrator pawn today. Only demonstrate, no need for him to do anything else. He literally cannot do anything without talking. Work in progress.

Burrito must have been kicked out of his house – so you might find him sleeping at AOs. If you do see him sleeping, just wake him up. That worked well this morning.

A video was made about today’s Q School — here is a preview of the bootleg version with endorsement by 2023 Hall of Famer Inductee Fred McGriff.

Partner carries are making a comeback. At one time, they were more popular than murder bunnies; why not do both at the same time?


There were announcements and news was shared

Recent Backblasts

    Tommy Boy

    QIC: 9-Volt

    Date: 5/23/23

    PAX: Cooter, Mayhem, Cheney, Wuzntme, Lonely Island, # Phase, Pipeline, FAmily Tree, Abercrobie, Tape Deck, Wet Dream, Cock-6, Duvet

    AO: Battery




    Mosey to the Skate Park
    PAX will perform exercise at one end of the skate park then run to the other
    rinse and repeat. ( During BAC and claps PAX will keep arms raise while running)

    BAC Fwd15BAC Rev15
    Seal Clap15Ovehead Clap15

    The Thang – Fat Guy In A Little Coat Shirt

    PAX continues moving from the “Fat Guy” side to the “Little Shirt” side of the park between exercises using the following modes of transportation; Bear Crawl, Lunge, Crab Walk, Bernie, Crawl Bear, Run
    After each exercise the Q will ask a trivia question. If the PAX answers correctly they get a 10 count.
    If the Q beats the entire PAX to the other side, everyone is awarded a 3 groundhog penalty

    Hand release Merc15Sit Ups20
    Jump Squats15Mt Climber20
    Donkey Kicks10100’s20
    Monkey Humpers20Calf Raise40
    Burpees20Flutter Kick25
    Crab Jacks20Standing Leg Lift20 Ea
    Little baby crunch15Hello Dolly25
    Dips20Capt Thor10
    Wide arm merkins20Imp Walkers20
    The Q is allowed to cheat on the race

    The sexy beat this morning was brough to you by Tom Jones

    Tommy Boy Trivia
    What was the working title of the movie  “Tommy Boy”“Rocky Road”
    True/False, Tom Jones sang a duet with Dolly Parton on the Porter Wagner showFALSE
    True/False, Rotten Tomatos gave “Tommy boy” 42%TRUE
    True/False, Gene Simmons wrote part of the soundtrack for Tommy BoyTrue, “I Love it Loud”
    True/False, David Spade is CanadianFALSE
    What year was “Tommy Boy” Released?1995
    True/False, Chris Farley was in rehab with Ozzy OzbornFalse,  Ozzy would never go to rehab
    True/False, Tom Jones performed the theme for the James Bond movie “Thunderball”TRUE
    True/False, Bo Derek was nominated for a golden globe award for best supporting actress for her role in Tommy BoyFALSE,  She got a razzie for worst supporting actress
    True/False,  David Spade also received a Razzie award for worst supporting ActressTrue,  The movie Jack and Jill
    True/False, Tom Jones was originally cast as Mr. Roark  in the Pilot for the  TV show fantasy Island FALSE, He was in one episode
    Who is Ray Zalinsky played by?Dan Akroyd
    What is Tom Jones’ last nameWoodward
    Name any of the animals David Spade has done voice acting for?Lama, Red Panda, White Gorilla, Dragon Fly
    True/False, “Tommy Boy” is on Roger Ebert’s most hated listTRUE
    True/False,  Chris Farley was a child actor staring in a Mr. Bubbles commercialFALSE
    Tom Jones starred in a TV film called Pleasure Cove along with David HasselhoffTRUE
    True/False, David Spade was married to Heather LocklearFalse,  He Dated her but she sobered up
    True/False, Tom Jones was knighted by Queen Victoria?FALSE, Queen Elizabeth
    True/False, Chris Farley appeared in a Red Hot Chilly Peppers music videoTrue, Soul to Squeeze
    True/False,  Chris Farley was conceived at the Woodstock Music FestivalFALSE
    True/False, Tom Jones appeared in both the Simpsons and The fresh prince of bel-airTRUE, as himself
    Where did Chris Farley live?In a van down by the river
    True/False,  Ronald Reagan invited Tom Jones to the White HouseFalse, Bill Clinton did
    Ture/False,  David Spade was attached in his home by his assistant, Skippy MalloyTrue, he was tazed but escaped and hid in his bathroom
    True/False, Tom Jones has 26 children by 11 womenFalse, Who’s counting


    Today’s wisdom is contained in the trivia questions


    • I think we already have a guy names Heisenberg but I’m not certain


    Recent Backblasts

      Blood Sweat and Tears (and other fluids)

      QIC: 9-Volt

      Date: 4/27/2023

      PAX: Ricki Lake, Term Limit, Full Moon, Ram Rod, Pipe Line, Glitter Bomb, Bernie, Joe Jelly

      AO: Hacksaw


      I got soul and I’m super bad – James Brown


      PAX Meet at the pavillion with blocks

      SSHIn Cadence20
      Willy Maze HazeIn Cadence10
      Forward FoldIn Cadence
      (As God intended)
      Down Dog
      Up Dog
      Tea Time
      Runner’s Stretch
      Baby Arm Circles – FwdIn Cadence10
      Baby Arm Circles – RevIn Cadence10
      Seal ClapIn Cadence10
      SSHIn Cadence

      The Thang – Soul Train Tribute

      The PAX may use a block for extra resistance

      Exercise Qty
      Block Lunge10Each Side
      Split Calf Raise- straight leg 10Elevate one foot on a bench. Keep leg straight
      Split Calf Raise- Bent Leg10Elevate one foot on a bench. Keep leg bent
      Block lift 10Sit on bench, put toe in block, lift with ankle
      1 leg squat10Stand on block put one foot in air, lower until it touches the ground
      Angled calf raise20Back against wall at angle, plant heel and toe raise
      Squats w/block20
      Lounge Act20Each side
      Monkey Humpers20
      Belly Flop Flutter Kick20Lay on your belly
      Touch Rafters10Jump up and touch rafters
      Jump Rope1 Min
      Standing leg lift10each side
      Repeat above exercises once
      Extra Credit was given for farting while performing standing leg lifts
      Contestants were disqualified if they shit themselves
      (Pipe Line)

      The soundrack for this morning festivities was inspired by watching Soul Train every Saturday during the 70’s


      Pay attention to all the muscles we used today that you didn’t know you had. If you are unballanced you should feel it tomorrow.

      Great sphincter control was demonstrated by all in attendance


      Recent Backblasts

        A Flair for Bricks Part 5

        QIC: 9-Volt

        Date: 4/25/2023

        PAX: Roundup, WreckedEm, Shamu, Shocker, Face Plant, Tatonka, Chiclet, Duvet, NoDoze, John Doe

        AO: Parliament


        I wish I were in Tijuana, eating barbequed iguana

        Begin with a Mosey around the tennis courts —– The count, sensored (you Tube)
        Everyone grab two bricks and circle up around the sound—– Commodores “Brick House” playing in the background

        SSHWith Bricks10
        Cobble Stones(3rd grade exercise- With Bricks10
        Brick ShittersWillie Maze Haze – With Bricks10
        Little Baby Brick CirclesDuh
        Brick ClapsSeal Claps – With Bricks10
        SSHWith Bricks10
        The number 5 is not allowed at the Battery. (4 Groundhog penalty)

        The Thang

        Cage Match – Break into teams of 2.
        One PAX runs around the wrestling ring while the other does battle (exercise)
        The one in the ring can tag out when ever his partner comes by.
        When tagging out the PAX must yell Whooooo! or 4 Groundhog penalty

        Smurf JacksWith bricks
        Hand Release MercNo bricks required
        Brick Side RaiseStanding, arms at sides, raise bricks over head
        Monkey Humpers
        Brick Tricep extensionTricep extension – With bricks
        100’s of bricks Like a 100’s only with bricks
        Brick HammersAmerican hammers – With Bricks
        Masonry Sit UpsBig boy sit ups – With bricks
        Crab jacks
        Brick Front RaiseStanding, hands @ waste, raise bricks to 90 deg in front
        Lounge Act25 each side
        Pickle Pointers20 OYO
        Freddie Mercury10
        Groundhogs5 OYO

        This morning’s play list was brought to you by the number 5

        Life often doesn’t come with a rule book. You have to figure it out on your own and it helps to have a sense of humor.

        Mole Skin

        The bricks were sanitized for your protection


        Poker Ruck at the Battery on Saturday

        Recent Backblasts

          U Better Dora

          QIC:  Clothespin

          Date: 03/20/2023

          PAX: AOL, Plucker, Tube Squeeze, Term Limit, Pill Mill, Picabo

          AO: The U


          Clear and colder than a witches tit in a brass bra….



          Forward Fold


          Down Dog 

          1/2 Mile Lap

          The Thang:


          Pick a partner. There was an odd number so Q worked by himself. One partner did reps while the other moseyed to the other set of cones about 200′ away did 3 squats then returned. They then switched roles and kept going until they had achieved the number of reps cumulatively of each exercise listed below.

          50 Burpees

          100 Curls

          200 Merkins

          300 SSH

          400 Bench Press

          500 Calf Raises W/ Block 


          Take advantage of the great opportunity that F3 gives you. We are here to be come better leaders, fathers, friends, husbands and coworkers. Build those shield locks and push each other, not only in the workouts, but in life. I know that I can call on anyone in F3 and they will have my back. Guys will pray, give and will support. Use your time, talent and treasures to support each other. Support is not always praise it may be correction.


          Not so fast Clothespin… on the half mile run
          This workout is not for the faint of heart
          It’s hard to sweat in this weather….
          You forgot your squats Clothespin……..


          Poker Ruck 4-1 at The Battery, Chubby’s, Convergence 7-4 at Hacksaw, Romin Rome Ruck with F3Noga 7-22.

          Recent Backblasts

            Was it Really Track Day?????

            QIC:  Clothespin

            Date: 03/07/2023

            PAX: Face Plant, Blackout, Tatonka, Roundup, Sniffer, Zoosk, Nodoz

            AO: Parliament


            50s Clear with a bright moon! Perfect workout weather.

            Who the heck let Clothespin Q Trackday anyway……

            One would think that Trackday would be running. Make some laps gets some miles and go home… Well not today!

            The Thang

            Dundee’s Workouts are stupid….
            6 cones set evenly spaced on half the track. Traverse the cones in a suicide fashion, buying in with 2 burpees each time you go back to cone 1. Each time you travel out to a cone you do an exercise at that cone then return to cone 1. Mode of transport was mosey the whole time.
            Round 1 was 20 Merkins at each cone
            Round 2 was 10 BBS at each cones
            Round 3 was 20 Squats at each cone
            Had just a couple of minutes after round three to stretch and cool down.


            I burned 4820 calories Monday and didn’t eat nearly enough. To say the least, I was still tired and did not want to workout this morning. I am so glad to have my F3 brothers to motivate me and share the gloom with me. Try to build those shield locks and make the most of the relationships and fellowship that F3 provides.


            Blackout and Tatonka kept talking about meat…. I don’t know what that was about…..
            If you don’t burpee, do you even workout?


            AOL on Q 3/8/2023, Chubbys, F3/FIA Capture the flag 3/25/2023, Poker Ruck at The Battery 4/1/2023

            Recent Backblasts

              Who Makes the History You Celebrate

              QIC:  Mr. Clean

              Date: 02/20/2023

              PAX: Bonsai, Escobar, Loggins, Mayhem (Respect), Ricki Lake, Snatch, Toe Tag

              AO: Hacksaw


              Fairly clear morning. Temps in lower 50s.


              SSH x20 IC
              Forward Fold OYO
              Various Yoga “Stretches”
              Willie Mays Hayes

              The Thang

              Before we began but after the Disclaimer began, YHC mentioned visiting AOs on “holidays”, which drew some instant Mumblechatter from certain Pax, and the Summer now that YHC has reentered the Education world. This was a strategic comment to be addressed later in the COT…stay tuned
              In other news, the routine below was stolen from Knox’s Drive-Thru. Running was “modified up” and the Blockees were “modified down”
              Drive Thru’s Modified Routine

              Complete all exercises in sets of 25. After each set of 25, mosey to a predetermined point.
              150 — Curls
              25 yard Mosey
              125 — Block Squats
              50 yard Mosey
              100 — Overhead Presses
              75 yard Mosey
              75 — KB Swings
              100 yard mosey
              50 — Thrusters
              125 yard Mosey
              25 — Burpees


              Now, back to the “Disclaimer Comment” regarding our proverbial “holidays”. Simply put, interpretation of holidays has now become quite the comical topic in our daily grammatical semantics. Of course, most would consider certain “holidays” fairly universally celebrated in terms of “time off” such as Christmas/Independence Day etc.
              Today’s COT was neither about what we deem as holidays, nor which holidays should or should not be celebrated. Today’s COT was about the fact that most of these holidays represent some sort of historical significance, and while most of us, at the very least, recgonize or celebrate this historical significance; we are often very detached from that actual significance and it’s often by no fault of our. These historical events simply happened long before us.
              Therefor, our responsibility is to focus on the “Now” and the “Who” in which and for whom we make history. What really matters? What really matters are the “holidays” we make with those most important to us. Celebrate George Washington, cool. Are you celebrating your 2.0’s improvement in reading? Celebrate Independence Day, cool. Are you celebrating the fact you get to enjoy Independence by celebrating a random date night with your M?
              Bottom line: recognize the importance of history so we can avoid past mistake and build upon positive achievements, BUT let the celebrating of history come with those of whom you make it…


              My playlist once again garnered some nice Mumblechatter from the Hack Pack.
              Loggins does not know Messina
              Mercer is in Macon but also in Atlanta and it’s really freaking expensive to get a pharmacy degree and to live there…


              Tuff Muff this Saturday 02/25/2023
              Come visit Shot House on Saturday 03/25/2023 for a fun morning of Capture the Flag
              Chubby’s still and always will need volunteers, items, and prayers


              Recent Backblasts

                Shafted at The Battery

                QIC:  Clothespin

                Date: 02/14/2023

                PAX: Family Tree, 9Volt, Pipeline, Cooter, Abercrombie, Duvet

                AO: The Battery


                Clear and cool! Perfect for working on our night moves!

                Learn to pronounce
                relating to or resembling a phallus or erect penis.
                “a phallic symbol”
                of or denoting the genital phase of psychosexual development, especially in males.
                “the phallic phase”


                SSH (IC)
                Forward Fold
                LBAC Forward (IC)
                LBAC Reverse (IC)
                Overhead Claps (IC)
                Willy Mayse Hayse (IC)
                Mosey to stop sign with block
                Seal Claps (IC)
                Mosey up the hill with block to the main attraction!

                The Thang

                It’s Valentines Day and we all know what they want…..
                Cupids Arrow?
                Pax placed their blocks at the curls cone an proceeded in a coc.. I mean clockwise direction staying tight to outside of the cones as their path. Making the shape of “Cupids Arrow”….
                The exercises along the way included:
                25 Curls to impress your date
                25 Squats with arms extending out to giver her a note or flowers
                25 Hillbilly Walkers cause you’re dancing on this date
                25 Pickle Pointers to represent post date activities
                As Pax made their way around the “arrow” the reached the married years. In true fashion they get it 1 time a year which is represented by the 25 Monkey Humpers on the other side of the “arrow” shaft.
                The Q turned on music appropriate for Valentines Day and the Pax rinsed and repeated as many times as they could until time was called. Like usual all the Pax were completely wasted at the completion of the mornings activities. Which, didn’t really last that long.


                Learn Tongue Control!!!

                As parents, husbands, leaders and friends the things we say and how we say it can influence people in many ways. It is important to bridle our tongue and control what we say and how we say it. Don’t let anger push your tongue out of control. I have a child that is special needs, has trouble sleeping and will sometimes get up in the night. When he gets up he is up. It doesn’t matter the time. I have to be careful how I respond to these situations. Me blowing up just because I am tired doesn’t help the situation it just makes it worse. I tend to wear my feelings on my sleeve and I have to be really careful to reign that in.


                This workout was harder than expected…
                I did it many more times than I expected…
                This can’t come to an end quick enough…
                Thanks for shafting us today Clothespin….
                Why is everyone posting their Strava and Apple stats that looks like penises?….

                There are many speculations as to the origin of shape we often use to depict the heart:

                If you didn’t study anatomy at all you might assume that the heart shape such that we use for Valentine’s Day cards was what was at the core of our being.

                The muscular organ that runs our body in reality is not shaped much like the heart shape at all. So where did the Valentine’s day heart come from?

                The conventional heart symbol is used to express the idea of love or adoration.  It is metaphorical in link to the human heart, with the idea that love is a feeling expressed and felt within the heart.

                The shape used is much more streamlined, simple, and frankly attractive than the lumpy fistful of muscle that is in our chests. While beautiful in its intricacy in its own way the shape is rather jumbled and confusing and would not be easily drawn or jotted on a love note.

                The heart shape we all recognize, and use originated back to an ancient plant known as the silphium. It was a species of giant fennel grown on the North African coastline near the Greek city of Cyrene. It was used as medicine, a flavoring spice, but more importantly as birth control. Because of this it was linked with sex and of course love.

                There is also speculation of it being modeled after human anatomy of the breasts or buttocks, as well as that of the water lily leaf or ivy.

                The first depiction known was in the 1250’s. It showed up in a French romance called Roman de la Poire (Romance of the pear). But others question if that wasn’t just an upside-down pear…

                Medieval art also showed some heart like shapes in the early 1300s. The famous Italian painter Giotto did a painted depiction of charity in the Scrovengi Chapel in which a heart is given to Jesus. This painting had a big impact on the use of the shape of the heart going forward in representing the human emotional range in visual form.

                Interestingly, until the later 1400s the heart was usually shown upside down. At the beginning of the 1500s it flipped in images to the heart we see today point at the bottom.

                My favorite theory however, is that it is shaped after the buttocks of a woman!!! Cause we all know that Fat Bottom Girls Make the Rocking World Go Round!!!!!


                Pray for Abercrombie and his M, Pray for Pipeline’s friend with cancer, Tuff Muff 2/25, Capture the Flag 3/25, Poker Ruck 4/1

                Recent Backblasts

                  Florida Man Caught Admiring His Own Glutes in a Local Jack’s Restaurant

                  QIC:  Mr. Clean

                  Date: 02/10/2023

                  PAX: Deer Jack, Florida Man, Milkman, Ponce (Respect), Shake and Bake, Shea, Starbucks, Tar Heel, Tasty Cakes

                  AO: Shot House 


                  A cool and crisp 38 degrees.


                  SSH x25 IC
                  Forward Fold
                  Willie Mays Hays x12 IC

                  The Thang

                  Some mumbling about “all you really need is Side Straddle Hops and Willie Mays Hays to get warm”, so we moseyed to the track and got ready for the Thang.

                  Pushing the Gluteus to the Maximus

                  Every round of exercises was completed in increments of 25 reps. For example: Monkey Humper Round — Pax covered 1200 Yards.

                  1. 150 – Monkey Humpers
                    Run 100 yds after each set
                  2. 125 – Swimmers (Hard Count)
                    Run 50 yds after each set
                  3. 100 – Fire Hydrants w/Leg Extension (Hard Count)
                    Run 100 yds after each set
                  4. 75 – Reverse Crunches
                    Run 50 yds after each set
                  5. 50 – Leg Raises
                    Run 100 yds after each set
                  6. 25 – 8 Count Body Builders


                  First, an apology to the Shot House regulars particularly those in attendance on Wednesday as I failed to honor an HC in lieu of a Heart Sack with The M.
                  Second, we preach of accountability and candor, the value of it, and how it is a very strong aspect in F3 Chattanooga. All of these things I strongly agree with; however, I also wanted to point out; that in our accountability in F3, we have something far greater. We are a group of leaders full of compassion, thoughtfulness, and empathy, and so many of our Pax know how to “read the proverbial room” in terms of helping other Pax maintain accountability. For example, whether than simply telling a guy struggling with weight or fat loss that he needs to get his butt up, workout, and eat less, we have the ability to express this same advice in the appropriate way to motivate those around us. This is a special trait. Simply put, not enough can be said for dropping copious amounts of positivity and encouragement to those around you.

                  BALL OF MAN: We had one…


                  Compliments received today:
                  “I should have gone to Detention”
                  “This sucks”
                  “I make a motion to change these to easy count”
                  “I hate this already”
                  “You know what, how bout we just go ahead and get those coupons after all”
                  Additional MC overheard:
                  “I am not coordinated for this! Well, just know you will drown Shake.”
                  “I’m really going to be admiring my glutes later”
                  “What the heck is the difference in these; because (ahem) yeah they feel soooo different on my abs.”
                  “No one actually believes your that age Ponce, it’s not scientifically possible…Starbucks checked.”
                  “My butt hurts in so many places…….”


                  Check out the Announcements Channel on Slack. It has a nice detailed list of upcoming events.
                  February 25, 2023 — Tuff Muff
                  March 25, 2023 — Capture the Flag at Shot House

                  Recent Backblasts