This One Time, at Cinco de Mayo…

QIC: Bandcamp

DATE: Cinco de Mayo 2021 (ay ay ay!)

PAX: She Shed, Ponce de Leon (Respect), Cleaver, Ringwald, Mr. Clean, Ohms, U-Turn, Snatch, Dundee, Bobbit, Shameless, Hoser, FNG-Dangler, Blue, Daisy

AO: Detention


Warm, wet, and dark. Like a big bowl of Mexican mole sauce.


5 SSH’s in cadence

5 Merkins in cadence

5 Mountain Climbers in cadence

5 SSH’s in cadence

5 (10) Willy Maze Haze

20 seconds forward fold OYO

5 SSH’s in cadence

5 seal claps in cadence

5 Michael Phelps in cadence

20 seconds of Cobra OYO

20 seconds of Toe Merkins OYO

The Thang

Let’s Eat Some Chips!

Play “Llego el Pavo” by Silvio Mora

1. Run in place (dancing optional)

2. Each time the singer gobbles, rolls his r’s, or the trumpets play the theme everyone drops and does a Merkin or deep squat-to-vertical power jump (your choice)

Note: speed and quick recovery is key

Don’t forget the guac!

Slice and Chop the onions, avocado, jalapeño and tomato: 30 seconds of Freddy Mercuries

Mince the garlic: 30 seconds of Little Baby Crunches

Grill the ingredients: 15 seconds of swimmers then flip over for 15 seconds of flutter kicks

Carve out the avocado meat: 30 seconds of American hammers

Crush the ingredients together: 30 seconds of Big Boy Sit-ups

Add some chili powder, salt and lime: 30 seconds of shoulder touch planks

Make as much guac as needed (we did 3 rounds)

Dinner Time!

Ask what people want to order, then everyone completes 40 of each exercise

Taco: V-up

Burrito: 180 degrees jumping spins (arms tucked in)

Enchilada: jumping lunges (each leg)

Tamale: wide arm Merkins

Empanadas: deep squats

Horchata: narrow arm Merkins

Roasted Street Corn: overhead seal claps

Mole: heel touches (lying down on back) each side

Rice: mountain climbers (each leg)

Beans: side straddle hops

Margarita: fast windmills (each side)

Churros: High knees (each leg)

Sopaipillas: 2 single 20-second Merkins

Mexican Trivia!

Everyone holds plank in a circle. Trivia questions are asked…if the answer is guessed incorrectly, the penalty is that everyone performs 5 burpees and returns to their previous position. If the question is answered correctly, everyone alternates to a squat or back to plank.

1. What is the unofficial anthem of Mexico?

Cielito Lindo

2. What does Cinco de Mayo commemorate?

Victory of the Battle of Puebla

3. What does this word mean in English: fuego


4. How many states does Mexico have?


5. What are the colors of the Mexican flag?

Green, white, and red

6. In what year did Mexico gain its independence?


7. Roughly how many pounds of avocados are purchased for Cinco de Mayo every year?

87 million

8. What is the capitol of Mexico?

Mexico City

9. El Paso’s neighboring Mexican city is?


10. What is the national dish of Mexico?


Finish off with some more chips!

Play La Bamba by Los Lobos

1. Everybody run in place

2. Every time Bamba is said, everyone does a Merkin or deep squat-to-vertical power jump

Extra Time

We had 1 minute of extra time, so we did 10 pickle pointers in cadence


Each of us is in charge of establishing our personal culture. (When I say personal culture, in this context I mean the characteristics that people associate with those in your area of influence, such as hard-working or athletic.) If we’re married, if we have kids, or even if we’re just working or schooling in our community, we each hold the responsibility of driving the culture for those around us. That means we stand against things we believe are wrong, and stand up for things we believe are right. See something, say something. Our personal culture directly impacts others. We have to set the culture of excellence in our daily lives, plant those seeds of good so that others can reap the benefits later. That’s what the American founding fathers did. Philippians 2:4 speaks to this: Let each of you look not only to his own interests, but also the interests of others. That’s an example of culture-building. If we’re going to be High Impact Men, we have to establish a bold culture of good in our homes and workplaces. But that doesn’t mean we have to re-invent the wheel: we can pull in good ideas from other cultures (such as things other leaders do) and keep out bad ones (like being lazy). In the end if we’re leaders we are also the gatekeepers and shepherds of cultural ideals to those God placed in our lives. As a Christian, I look to Jesus Christ’s example of living and try (most often terribly) at emulating what He said and did. Building our culture is a responsibility but also a privilege that we hone every day when we wake up, and being here this morning is a great example of culture-building in the community. It’s part of being a leader, being an HIM, and building a legacy.


Ohms came in at 0530 (like most location start times) instead of 0515, but then he lapped everybody on the exercises so I think he gets a pass. Some gringos actually know a few things about Mexican trivia…I was impressed.

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    Continue reading “This One Time, at Cinco de Mayo…”

    Float Like a Butterfly, Vomit like a Drunken Bee

    QIC:  Bandcamp

    Date: 03/22/2021

    PAX: Tasty Cakes, Steam Engine, Milkman

    AO: Shothouse


    22 SSH’s in cadence

    Fire feet to Mercans, 1:48

    22 Michael Phelps in cadence

    7 Willy Maze Haze (each side, 14 total) in cadence

    7 Little Baby Arm Circles in cadence, both directions

    22 seal claps hard count

    The Thang

    We were going for a Muhammad Ali theme, so lots of boxing references. Also 60’s music…gotta love the classics.

    Train like Muhammad!
    “Run 6 Miles” —Indian Run 1x around track

    “Get Loose”—30 seconds of shadow boxing (including “dancing”) to keep heart rate up

    30 seconds of slow V-ups

    30 seconds of wide stance push-ups

    30 seconds of narrow stance push-ups

    30 seconds of fast Freddy Mercuries

    Repeat for a total of 3 times

    Float like a Butterfly, Sting like a Bee

    22 side crunches (each side)

    22-count single slow push-up

    22 hard count mountain climbers

    22 deep squats

    22 high jumps

    22 deep squats

    22 hard count mountain climbers

    22-count single slow push-up

    22 side crunches (each side)

    Boxing Match

    Pair up

    Step 1 – track your opponent

    Person 1: 5 long jumps and back (10 total)

    Person 2: Backwards High Knees alongside person 1


    Step 2 – fight to win

    Person 1: 10 seconds of quick punches while in a deep squat

    Person 2: 360 spins, alternating directions


    Step 3 – get up!

    Person 1: 3 good burpees

    Person 2: alternating leg push-ups


    Repeat all for a total of 5 times (7 was the goal)


    There’s another mutation of COVID on the loose. We’re going to have to man up and face it, just like taking another punch to the face. If you remember the Rocky Balboa movies, the moral of the story was not how often you can beat the crap out of someone else…it’s how often you can get up after taking a beating. Sometimes all we have to do is get back up. It serves as inspiration for ourselves and others. We have to keep on keeping on.

    2 Corinthians 4:8-9 regarding Christians

    We are afflicted in every way, but not crushed; perplexed, but not driven to despair; persecuted, but not forsaken; struck down, but not destroyed;

    We are called to succeed. Maybe not in the definition others have for succeed, but from a Biblical (eternal) standpoint we’re supposed to be the historical figures who stood up when things were getting rough.

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      The Olympics…for Kinda Olympic Athletes I Guess

      QIC:  Bandcamp

      Date: Feb 17, 2021

      PAX: Tasty Cakes, Geek Squad, Milkman, Ponce de Leon (Respect), Cleaver, Sherlock

      AO: Shot House


      Pretty cold, my nuts were pretty far retracted into my body. Otherwise dry, maybe a small wind fart here and there. Perfect for Winter Olympics.


      15 Side Straddle Hops, cadence

      10 Willy Mays Haze, cadence

      Quad stretches, OYO

      20 Calf Raises, cadence

      10 seconds toe pointers, OYO

      10 Side Straddle Hops, cadence

      Seated Butterfly stretch, 20 seconds OYO

      10 Little Baby Arm Circles, cadence, each direction

      Side planks-10 seconds each side

      Cobra 15 seconds OYO

      The Thang

      5 Olympic Rings

      [2 person relay Dora’s]:

      Split into two person teams (Person A and Person B)

      Person A side shuffles (karaoke) to other side of track, holds plank position once there

      Person B is in plank until Person A is on other side, then side shuffles (karaokes) to Person A

      Wait for 6

      Person A then power skips (Mario-style) to other side of track, starts LBC’s

      Person B performs LBC’s until Person A is in position, then power skips to Person A

      Wait for 6

      Person A runs Bernies to other side of track, then starts Freddy Mercuries

      Person B performs Freddy Mercuries until Person A is in position, Bernies to Person A

      Wait for 6

      Person A lunges to other side of the track, then starts mountain climbers

      Person B mountain climbs until Person A is in position, then lunges to Person A

      Wait for 6

      Person A jailbreaks to the other side of the track, then starts Merkins

      Person B performs Merkins until Person A is in position, then jailbreaks to Person A

      Biathlon”…everybody doing this simultaneously

      Ski to location—power jumps 25 meters at a time

      Get into shooting position—5 good burpees, slow if needed

      Adjust shooting position—10 hard count alternating arm planks (elbows down if possible)

      Shoot!—1 slow push-up (down 5, up 5 on my count)

      Get back up—5 more good burpees

      Wait for 6

      Rinse and Repeat as Necessary, 4 iterations planned (only 1 executed in reality)

      Speed Skating!!

      2-3 men line up at a time

      For 20 yards, Heismans (leaping out to each foot, holding the Heisman trophy position)…arm position optional and probably wouldn’t help anyway

      For 30 yards, jailbreak!!!

      Winner of the brackets picks the last exercise (this ended up being Milkman, who picked 30 elbow-to-knee squats)


      “Run the race as if to win”

      1 Corinthians 9:24-27

      We men must train our minds and hearts, just like our bodies, so that we can “win the race”. For the Christian, in this context it means serving others and reaching out to them to win them to Christ. It also means treat each day as a new challenge to conquer, and in another metaphor, treat each day as if you’re going to war.

      This is a challenge for me because it’s so easy to get sucked into a routine. I’m probably the youngest one here, and it’s a struggle even for me to break routine for small things. Our careers, families, property, and land all require our attention, and it’s easy to get distracted. Let this serve as a reminder that things can change real quick, and what we put off today may not be around tomorrow. I think COVID has done a great job of that. Treating each day as a new day is definitely most important when we’re talking about people in our community, people who need help. An old army saying goes something like this: Let’s keep our eyes peeled and our powder dry. We men of F3 stand at the ready to serve, so let’s do it with energy and precision!


      This was a very cold workout. I’m glad the men showed up to participate. Milkman won the competitive event, so he gets a gold medal? Gold disk? Gold shoes? Anyway, the important thing is that today America won the Olympic Events at F3. ‘Nuff said.

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