No Crying or Bear Crawls in Baseball

QIC:  Mr. Clean

Date: 03/28/2022

PAX: 8 Seconds, Blue, Napoleon, O.B., Ponce, Roomba, She Shed, Sherlock Snatch

AO: Detention


Clear. Crisp. Cool. A nice Spring morning.


SSH x18 IC
Forward Fold OYO
Third Grade Exercises x12 IC
Imperial Walkers x12 IC
Shoulder Blaster Exercises x12 IC
SSH x15 IC

The Thang

Mosey to the ball fields. Head to home plate on Field 5 for activities to commence.
7 of Diamonds
7 Burpees at each base w/Bear Crawl as travel method
14 Squats at each base w/Side Shuffle as travel method
21 Merkins at each base w/Bear Crawl as travel method
28 Monkey Humpers at each base w/mosey as travel method

We began working our way back down the diamond, but on this trip, we changed it up a bit.
Running Poles
28 Monkey Humpers mosey to Right Field Pole
Complete 28 Monkey Humpers jail break to Left Field Pole
Complete 28 Monkey Humpers mosey to Home Plate
Complete 28 Monkey Humpers
Rinse and repeat the above routine replacing Monkey Humpers with 21 Merkins
After the Merkin round, we were running short on time so we moseyed to the bottom of Mt. Crushmore…
14 Squats at the bottom. Sprint to the Top.
14 Squats at the top. Mosey to the bottom.
14 Squats at the bottom. Sprint to the top.
14 Squats at the top. Mosey back to flag.


Everyone knows the whole “Catch a man a fish vs. teach a man to fish” quote. It’s pretty famous.
Here is another take I proposed this morning. Every man can certainly learn to fish, and every man should be taught to fish. However, let us remember that not ever man understands/comprehends instructions in which they are given the first time. Let us remember this as we try to teach others to fish. Hopefully, we will remember that we once had trouble learning how to fish, and with this wisdom, we remember to be patient as teach others.
Most importantly, for those avid fishermen out there, remember that some men need an invitation to the proverbial boat. Do your best to seek out those men to help them learn to fish. Won’t they need to pass it along in the future.
Yes, there were a lot of metaphors in the COT, but I believed the men firmly understood them and will go forth and use them in their lives.


“What is our mode of travel for this one?” — Blue
“Shut up Blue and just run before he gets other ideas.” — Unknown
“Blue, was that you?” “Yes, I’m ok Snatch.” “I didn’t ask if you were ok Blue, I was just wondering if that was you, but are you ok Blue.” Snatch & Blue upon reaching 2nd Base
“We are going to print off the pdf. for you so you know there are other exercises that aren’t so hard.” — She Shed
“You know we only have like 5 minutes, right?” — Lyft (at the bottom of Mt. Crushmore)
“Hey Clean, thanks for ruining baseball for me!” — Ponce


4/23/2022 — Poker Run
07/16/2022 — Fallen Five Event (details forthcoming)
Chubby’s Ministry

Dodging the Dog Dude During a Detention Dora

QIC:  Recycle

Date: 02/28/2022

PAX: Nordictrack, Blue, White Lightning, 8 Seconds, Sherlock, Lyft, O.B., Shake N Bake, Ponce (RESPECT)

AO: Detention


33 degrees at the disclaimer. Dry. Finally.


Grab coupons and mosey to the lower parking lot near the Church fields.

SSH x20 IC
WMH x10 IC
TGE x10 IC
Rev x10 IC
CP x10 IC
SSH x15 IC

The Thang

Partner up. Partner one counts reps, partner two rifle carries to the first parking lot line, does 10 Curls For The Girls™ and rifle carries back. Partner one then rifle carries to the 2nd line and swap continuing one more line each time.

Burpees x100
Overhead Press x150
Merkins x200
Big Boi Situps x250
Squats x300

Back to the flag

Flutter kicks x20 IC
Pickle pointers x20 in varying cadence



Reminder: You matter

Never underestimate the power of your story. You might be changing someone’s life just by being you!


Playlist: Godsmack, Staind, The Black Crowes, Alice In Chains, Red Hot Chili Peppers, Franz Ferdinand, Ugly Kid Joe

Great to see White Lightning back out in the gloom!

If you plan on a beatdown in the parking lot near the church fields at Detention, be prepared for the dude with the dogs to drive right through the middle of it. Those dogs gotta crap, and there is only one patch of grass they will go and only one way to get there.


Monday Chubby’s Homeless ministry. Check the #3rd-f channel.

4th F Weekend coming up. See #4th-f-weekend for all the info.

March Merkin Madness starts 3/1. Do merkins!

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    Modification for Leg Day

    QIC:  Mr. Clean

    Date: 02/25/2022

    PAX: 8 Seconds, Blindside, Dundee, Recycle, Roomba 

    AO: Detention 


    61 degrees. Misty.


    SSH x25 IC
    Forward Fold OYO
    Static Stretching
    Willie Mays Hayes x15 IC

    The Thang

    Mosey to the bottom of Mt. Crushmore.
    7 of Diamonds (modified)
    Bottom of Hill — 7 Burpees w/3 Merkins & 3 Plank Jacks
    Run up Mt. Crushmore
    Top of Hill — 14 Lunges Hard Count
    Bear Crawl Across Top of Hill
    Top of Hill — 21 Squats
    Run down Mt. Crushmore
    Bottom of Hill — 28 Monkey Humpers
    Bear Crawl to Start of Routine
    Rinse and Repeat Routine doubling rep count at each stop.

    20 Rows under pavilion
    Run to football field
    2 Leg Raises
    During travel: stop and complete 20 Imperial Walkers on the way, and 20 SSHs on the return
    Majority of Pax completed 9 rounds, and we returned to the start.


    In planning a workout, I look at the HC list at late as the morning of, and when I do so, I make every attempt to make necessary changes to develop a workout to push the most “in shape” guy. This will probably, at some point, push me back to the Six. That’s ok. My job is not always to lead from the front. My job is to make sure every man that makes the commitment to come to my Q gets his “money’s worth”. Maybe my thinking here is wrong, but it will not change. Each man deserves the opportunity to work as hard as possible at an F3 workout.

    The Jester is loud, obnoxious, entertaining, funny, boisterous…these words describe something that is easy to identify.
    Blindspots are hidden, unrecognizable, difficult to identity, disguised…these words describe something that is not easily identified.
    Guardrails are designed to protect, strengthen ones ability toward advancement.
    Make sure when Guardrails are built they focus on those Blindspots even more than that Jester. Those hidden areas that only a ShieldLock can identify. Make sure those have Guardrails.


    “This is what you call modifying down for legs?” — Dundee
    “Hey, I said audible…not modification.” — Mr. Clean
    “I have exactly 2 days to get ripped.” — Dundee (again)
    “This sucks” — Possibly all of us at one point


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      Blue Takes a Tour of Detention

      QIC:  Blue

      Date: 01-03-2022

      PAX: Lyft, Mr. Clean, Nordic Track, Ponce, Roomba, 8 Seconds

      AO: Detention


      A very windy morning with some snow & sleet. 28º with a FEELSLIKE of 16º.


      Warm up consisted of a Mosey around close to the entirety of Detention. Made stops along the way to complete

      • 2 x 5 Burpees OYO
      • 2 x 10 Squats OYO
      • 2 x 10 Thrusters OYO
      • 2 x 10 Merkins OYO
      • 2 x 10 Thrusters OYO
      • 2 x 10 Squats OYO

      Started at the flag and finished at the flag. Procured coupons and walked over to turnaround loop for the community center.

      The Thang


      • 5 Resurrection Burpees
      • 10 Merkins
      • 15 Imperial Walkers (hard count)
      • 20 Straight Leg Deadlifts
      • 25 Squats
      • 30 Bent Over Rows
      • 35 SSH’s

      At the completion of each “rung” of the ladder, mosey a lap around the parking lot. Stay together as a group.



      We as people, humans, etc always want to “label” other people. We feel the almost innate need to put a label on something to place it in a neat and tidy box. We also tend to try and label ourselves to determine who we are deep down. STOP!!!! Are you what you do for work? Are you your faith? Are you your family? What defines you? What one word can you think of that would sum up the essence of who you are? Just something to think about as you go through your day.


      The wind was super breathtaking, literally.


      YHC is on Q again tomorrow at Huey, if you dare to try a Blue’s Q round 2!!!

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        Rifle Carries for Gretel

        QIC:  Recycle

        Date: 11/15/2021

        PAX: Nordictrack, Shake N Bake, Gretel, Ponce (RESPECT), Snatch, OB, Sherlock

        AO: Detention


        A brisk 39 degrees. Too cold for fingerless gloves.


        SSH x20 IC
        FF OYO
        LOR OYO
        ROL OYO
        WMH x10 IC
        TGE x11 IC
        MCPU x10 IC
        LBAC x10 IC
        Rev x10 IC
        OP x10 IC
        MNC x10 IC
        OC x10 IC
        SC x10 IC
        Hummingbirds x10 IC
        SSH x10 IC

        The Thang

        PAX count off into 1s and 2s. 1s start at the bottom of the stairs, 2s at the top.

        20 Curls for the Girls –> 1
        1 Tricep Extensions –> 20

        Rifle carry the stairs in between sets.

        Run the steps with no coupon when complete until 6 is in.

        Mini Dora

        PAX pair up. Partner 1 counts reps, Partner 2 rifle carries around Detention Island™.

        25 Burpees
        50 Overhead Press
        75 Merkins
        100 Big Boi Situps



        Make your mental health a priority. Too many men neglect themselves prioritizing their families, jobs, etc. We all have those things in our lives that take our focus and energy….make sure one of those priorities is YOU.

        I didn’t post much in October with Fall Break and just general laziness and I could tell a difference in my attitude and demeanor. I need you men to keep me right and I appreciate your presence in the gloom more than you know!


        Playlist: Van Halen, Soundgarden, Stone Temple Pilots, Alice In Chains, Pearl Jam, Outkast, U2, Nirvana

        What temperature is the sweet spot for fingerless gloves? Shake N Bake has some thoughts.

        Gretel worked shoulders yesterday. And today.

        Snatch (Stache) did GREAT this morning. He really did.

        Speaking of great, Ponce once again ran circles around us. The Fountain of Youth, indeed.


        Chubby’s BBQ homeless ministry tonight and most Mondays. Keep up on the #3rdF channel.

        @Lyft VQ on Wednesday at Shot House!

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          NordicTrack Birthday Q

          QIC:  NordicTrack

          Date: 05/10/2021

          PAX: Blue, Bobbitt, Daisy, Dangler, Dundee, Friar Tuck, Gretel, Heisenberg, Hoser, Knievel, Mr. Clean, Roomba, Shameless, Slois Lane, Snatch, U-turn

          AO: Detention


          Humid and cool, 63 F.


          Various stretching exercises. Some burpees. Nothing amazing here.

          The Thang

          Sprinting Ladders
          One lap around the baseball fields.

          Each lap builds on the first lap, so do the exercises from the previous laps at each station.

          Begin each lap with 20 Merkins.

          4 stations around the track. Jailbreak to each station. Stop and do the exercises.

          Everything should be hard count

          Complete the lap On Your own, then return and pickup the 6. The last person to finish a lap should have every other Pax with them.

          Station 1

          Lap 1 – 10 Burpees

          Lap 2 – 20 Merkins

          Lap 3 – 20 Shoulder Taps

          Station 2

          Lap 1 – 15 Pull-ups

          Lap 2 – 30 dips

          Lap 3 – 20 Decline Merkins

          Station 3

          Lap 1 – 20 BBS

          Lap 2 – 30 Pickle Pointers

          Lap 3 – 20 Leg Raises

          Station 4

          Lap 1 – 30 Toe Merkins

          Lap 2 – 30 Monkey Humpers

          Lap 3 – Squats

          We did not finish lap 3 due to time.


          Hebrews 12:11

          “For the moment all discipline seems painful rather than pleasant, but later it yields the peaceful fruit of righteousness to those who have been trained by it.”

          Practicing discipline can lead to results, but achieving discipline is hard. My personal journey has progressed because others in F3 have helped push me, and drive me to be better. Thank you to all my F3 brothers for making me a better man.


          I found a pair of Silkies that have an Eagle sporting a mullet.


          QIC:  Mr. Clean

          Date: 05/03/2021

          PAX: Band Camp, Blue, Bobbitt, Cleaver, Daisy, Dundee, FNG- Knievel, Nordic Track, Snatch, FNG-Shameless, U-Turn

          AO: Detention 


          60’s. Skies were unpredictable. Radar was showing beautiful hues of reds, greens, and oranges. We did not fall into this path until the BOM commenced.


          SSH x50 IC
          Willie Mays Hays x15 IC
          Forward Fold

          The Thang

          Divided into two teams.
          One Pax farmer carried coupons to a point while the rest of the Pax completed an exercise. Every Pax had to complete 50 Merkins before the next Pax took off with farmer carries.
          Second Round was a rinse and repeat with squats.

          Teams stayed together. Team had to block bear around the circle. Pax not bear crawling were completing an Indian Run. Pax could switch at any point to relieve the other Pax.


          Intentionality: Make sure you are intentional in forming relationships with your fellow F3 Brothers and maintaining your Concentrica.


          TWSS….it’s just kind of common at Detention


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            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…”

              Detention can be fun, too

              QIC:  NordicTrack

              Date: 04/07/2021

              PAX: Blue, U-Turn, Gretel, Recycle, Hambone, Cleaver, Snatch, Roomba, Bobbit, Heidelberg, FNG-Daisy

              AO: Detention


              Clear and 55


              5 burpees at a time with various warm up exercises mixed in.

              The Thang

              5 burpees after every exercise. The point was no stopping. No ten counts, and no forward folds in this routine.
              Detention is fun
              Ran to parking lot at bottom of hill performed an exercise, then bear crawl to the top followed by 5 burpees

              25 mountain climbers

              25 Carolina dry docks

              25 BBS

              15 tricep raises

              Ran to the picnic tables, same format as the first set, but no bear crawls

              25 dips

              25 pull ups

              25 Marine Corps push-ups

              50 monkey humpers

              Ran to bottom of final hill

              25 American hammers

              25 shoulder taps

              Ran up hill and back to the flag

              25 leg lifts

              Circle merkins to time


              Proverbs 27:17 Iron sharpens iron, and one man sharpens another.

              The first F and F3 gets everyone out, while the second F keeps us coming out. Being consistent will yield results.


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                Eye Contact, Eye Contact, Eye Contact & The Love Affair with Blue

                QIC:  Mr. Clean

                Date: 03/08/2021

                PAX: Blue, Cleaver, Dundee, Hasbro, Nordic Track, Roomba, She Shed, Snatch, U-Turn

                AO: [Area of Operation]


                Mid-thirties. Pretty dry this morning. We did have a bit of tundra-esque surface for it to March.


                SSH x15 IC

                Forward Fold OYO

                Imperial Walkers x15 IC

                Willie Mays Hays x10 IC

                Shoulder Blaster

                Baby Arm Circles, Reverse, Moroccan Night Club, Cherry Pickers, Overhead Claps, Seal Claps, Pro’s Gold Chain, 45 Degree Hold, and Albatross — all done x10 IC

                The Thang

                Dundee advertised a very creative workout planned by YHC, so I set out trying to make a creative workout that was also challenging. The men were kind enough to tell me it was both, but the Detention crew is a very nice group of guys…

                Full Body Stations
                Complete each station for 5 minutes in a Dora type routine. Stations were as follows:
                Thrusters, Dips, Merkins, Sumo Squat with Upright Row, and Row Pulls.
                Partner traveling bear crawled approximately 20 yards, got up, completed a 10-15 yard Bernie and ran back.


                This morning I shared a piece from 2 Thessalonians 2:9-11.
                The coming of the lawless one will be in the accordance with how Satan works. He will use all sorts of displays of power through signs and wonders that serve the lie and all the ways that wickedness deceives those wo are perishing. They perish because they refused to love the truth ad so be saved,
                In Genesis 3, God explained to Adam and Eve the consequences of their sin because once they sinned, they could understand what sin was. With this understanding of sin, it caused fear and hopelessness to arise in them, but there is also a peace that comes with understanding sin. We are now able to understand there is a saving from sin that comes through Jesus. How does this relate back to the Thessalonians passages? Well, as early as this chapter in Genesis, God has the first gospel conversation with people. He explains to them that their offspring (Jesus) will crush the head of the snake.
                From the very beginning to the chapters of the new covenant, God promises to take care of his people, but we must understand that death by deception is real. He explains the importance of Truth, he explains that we must seek the truth and not allow the Devil to deceive us. I challenged the men to be truth seekers and truth givers no matter the difficulty that comes from the telling the truth.


                I have turned. I now have a man crush on Blue — Snatch
                Everyone knew She Shed would choose Pickle Pointers, so I just assigned those to him for Mary
                Pickle Pounders came immediately after that. Eye contact was abundant. Candance was…..varied throughout
                If I set down to row, then it’s like I am taking a break — Snatch
                Snatch has that jungle man bear crawl — Dundee
                TWSS & Just the Tip — Blue, Always Blue
                This reminds of that scene in Rocky when he has to climb the hill — Dundee
                We all agreed that Rocky neither crawled as high nor as far as we did



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