Gorillas Fo-Rilla?


Date: 04/27/2021

PAX:   Blue, Cleaver, Daisy, Doogie, Ducktales, Dundee, FNG-Urethra Franklin, Free Time, Gretel, Hoveround, Milkman, NordicTrack, Roomba, Slois Lane, The Count & U-Turn.

AO: The Huey


Spring time with a slight touch of humidity, 58 degrees and full moon fever.


Disclaimer: Welcome to F3. I am your queue today, I am geek squad. I am not a professional. You are here on your own free will. Push yourself, but don’t hurt yourself. Modify when necessary. We will help you to your car if needed. Let’s get started. 

Warm up: Name, ready position, iC, exercise.

-15 Proscuitto’s Gold chains IC exercise 
-15 LB arm forward
-15 LB arm back
-15 cherry pickers
-15 Moroccan night club

-Forward fold
-10 IC Willie Mayes Hayes
-butterfly Timed exercise
-10 each leg knee to chest stretch 


The Thang – Gorilla, Man, Gun themed

The Thang around track ( 3 x = 1 mi)
4 poles to pavilion 4 poles after

Gorilla hops OYO to corner / 3 laps, 4th bear crawl
Man – Mosey to next pole (3rd lap- Bernie Sanders replaces mosey)
Gun – 10 merkins 
Mosey to Pavillion

Lap 1 &2
Wall sits. 15
Bus drivers. 15
Joe Frasier’s. 15
Ali s 15

Lap 3
Decline Merkins 10
Incline Merkins 10 

Next set of poles after pavillion (3 laps)

Plank jacks x 15 SC. Mosey
Bonnie Blair’s x 8. Hard count. Mosey 
Shoulder taps – 15. SC. Mosey

Mary’s at pavilion 
Heel touches x15
LBCs x15. 
Big Boy sit-ups x 15
Flutter kicks x 15


Plenty of TWSS. Got a hearty belly laugh from Blue when your QIC instructed everyone to “Go down until, I say get up”


Tim Tebow tells a story about a time he went to an awards banquet in which he was up for 6 awards and he didn’t receive a single one. He had invited a young woman that had been through a bunch of challenges in her life to be his date for the evening. When he didn’t get awarded the 6th award, he was frustrated and his mother leaned in and told him the following: 

Tebow went on to say…
When we change our perspective from focusing on ourselves and shift focus to what really matters like fulfilling the needs of others, everything changes for us. For Tebow, personally, so much has changed since he learned to shift focus. In life, it’s hard to keep perspective because we’ve got a society that tells us it’s all about us. It’s all about fame, fortune, and power. I’m here to tell you that life is not about any of those things at all. Those things are great and you can use them to create change and influence others, but they are not the epitome of success or achievement. 

One of my favorite verses from the Bible that always gets me in the right mindset when it comes to perspective is Romans 5:8. While we were still sinners, Christ died for us. That truth has made the biggest difference in my life. It challenges me to live life with an eternal perspective and to seek out whose life God may choose to use me to make a difference in because of the amazing difference Christ has made in my life.

I hope this COT challenges you to seek the same in your life, to put aside focusing on yourself so much and ask God to help you make a difference in someone else’s life today. – “He is first and I am second.”

Recent Backblasts

    The Elite 8 Edition at Detention


    Date: 03/29/2021

    PAX:   Dundee, Hasbro, Mr. Clean, NordicTrack, Ponce De Leon, Postman, Roomba, She Shed, Slois Lane & U-Turn.

    AO: Detention


    Cooler and Feels like temperature is 38. A little brisk.


    Willy Mayes Hayes x 12 IC
    Butt Kickers x 12 IC
    SSH x 20 IC

    Butterflies x 12 – (Count to 12)
    Greatest American Heroes x 4 (Left, Right, forward, recover -Rinse and Repeat 4 X)
    Updog to down dog with toe flip x 4
    SSH x 20 IC

    Left Arm stretch x 6 (count to 6)
    Right Arm stretch x 6 (count to 6)
    Slow n low Squats x 6 (count to 6)
    Iraqi Tee Times x 6 (count to 6)
    SSH x 10 IC

    Mosey to the hill

    The Thang – The Elite 8 (exercises)

    Moving -use the hill & / Stationary – Dora /AMRAP

    Moving / Stationary
    Bear crawls / Block Press
    Imperial Walkers / Curls
    Bernie Sanders / Tricep extensions
    Lunges / LBCs
    Defensive Slides / Squats
    Mosey up and Back / Burpees
    Karaokes / Freddy Mercurys
    Jail Break up hill & mosey back / Low Rows

    Mosey back to start

    Flutter Kicks IC x 14
    Peter Parkers IC x 14
    FireHydrants IC x 10
    Pretzels x 10 each leg IC
    Box cutters x 10 IC
    Merkins x 15 IC
    Pickle Pounders x 15 IC


    “I like arriving, getting out of the car and hearing music playing before the workout.” – NordicTrack

    “It’s Monday and we have to bear crawl that far!”

    “I think I should have decided to go to Shot House this morning.” – Ponce

    “That felt like a telephone pole going in sideways” Which was followed by, “TWSS” and then, “I didn’t say, Jennifer said that!” – Mr. Clean and Geek Squad.

    “Free and Free and Free and Free” before leading the exercise “fire hydrants” – Geek Squad


    Trust is at the core of everything you do as a leader. If the people you lead, trust you, they will follow wherever you lead them. Without trust, transactions cannot occur. Without trust, influence is destroyed. Without trust, leaders lose their people. Trust can be either your most vulnerable weakness or your greatest asset.

    Proverbs 3:5,6 is one of my favorite words of wisdom in the Bible. “Trust in the Lord with all of your heart and lean not on your own understanding. In all of your ways, acknowledge Him and He will direct your path!

    Recent Backblasts



      Date: 03/15/2021

      PAX: ER (Radiohead’s 2.0), Gretel, Radiohead, Sherlock,  Solis Lane

      AO: Shot House


      Balmy and 50 something


      Mosey to the track for warmup

      Forward Fold x 12 count

      Willy Mayes Hayes x 12

      Butt Kickers x 12

      SSH x 20

      Butterflies x 12

      Greatest American Heroes x 8

      Updog to down dog with toe flip x 2

      SSH x 15

      Slow and low Squats x 10

      Iraqi Tee Times x 10

      LBAC front x 12

      Reverse x 12

      Moroccan x 12

      Chinooks x 12

      Seal claps x 12

      Michael Phelps x 10

      The Thang

      Dora – AMRAP

      1 runs a lap around the track while other does the following:




      Big Boys

      Alt Shoulder Taps

      Da Finale – Marys 

      Heel touches x10

      Pretzels 1 leg x10

      Pretzels 2nd leg x10

      Pickle Pointers 3rd leg x10

      Pickle Pounders x10


      Fear is something that has you. Faith is something you have.  -Dr. Sam Greer (aka F3 Blindside)

      ““Therefore I tell you, do not be anxious about your life, what you will eat or what you will drink, nor about your body, what you will put on. Is not life more than food, and the body more than clothing? Look at the birds of the air: they neither sow nor reap nor gather into barns, and yet your heavenly Father feeds them. Are you not of more value than they? And which of you by being anxious can add a single hour to his span of life?”

      ‭‭Matthew‬ ‭6:25-27‬ ‭ESV‬‬


      Recent Backblasts