Commitments > Resolutions

QIC:  WuzntMe, MoneyBall

Date: 01/01/2020

PAX: Skitch, Mrs. Baker, 9 Volt, Hasbro, U-turn, Sunburn, Toe Tag, Threeskin, El Chapo, Doodles, Vsquared, Bernie, Otis, Hector, Milkman, Proscuitto, Blindside, Peanuts, Best in Show, Ironbutt, Uncle Fester, Backpew, FNG – Roomba, Icy Hot, Pomade, Peebles, Clothespin, Escobar, Fissure, Radiohead, Jabooti, Friar Tuck, Rollback

AO: Lions Den


Cold and clear


MoneyBall led us on a tour of the Den, complete with burpees at each station

The Thang

7s on the Bleachers:
Dips at the bottom, Dive bombers on the top. Hold plank once flipped.

Battle of the Five Points
Count off by five
Five stations in the middle of the field – four cones, and one at the bench.
Group five runs a lap around the track, while the other groups perform the exercises written at the cones. Exercises were written in different numbers, and split between IC and OYO.

Group 1:
Carolina Dry Docks
Diamond Merkins
Mtn Climbers

Group 2:
American Hammers
Plank leg lifts

Group 3
Bonnie Blairs
Wide Merkins
Hello Dollys
Plank Jacks

Group 4
High Knees
Military Presses
Diamond Merkins
Freddie Mercurys
Shoulder Taps

Once group 5 returns, everyone circles and does 5 burpees, then rotates to the next station. Repeat until all five revolutions have been made

Bear Crawl Boilermaker
line up in groups in single file line at the goal line. Last man bear crawls to the front. Repeat relay until time.


Resolutions are weak. Commitments mean something, and can be measured, and have accountability. YHC proclaimed his commitment, and asked for accountability. Others shared theirs.

Blindside led us out.


WDEF was there to film…


[Fill in News, Upcoming Q’s, Events, etc.]

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    Money Ball Merkin Makeover

    QIC: Money Ball

    Date: 12/11/2019

    PAX: Blindside, Friar Tuck, Fissure, The Count (RR), Back Fire, Oil Can

    AO: Lions Den


    29 degrees with a smidge of awesomeness….


    Willy Mayes Hayes x 10 IC
    Toe Merkins x 20 OYO
    Forward fold SC
    Monkey Humpers x 15 IC
    LBAC x 10 Forward/Reverse
    Imperial Walkers x 15 IC
    SSH x 20 IC

    The Thang

    Mosey to hill behind the stands
    Merkins x 10 SC IC (DOWN #1, DOWN #2….)
    Mosey over the hill and down the stairs to track
    Plank till 6 in (alternate who called down)
    Merkins x 10 SC IC (SC = Single Count)
    Mosey around track to first set of steps
    Squats till 6 in
    Merkins x 10 SC IC
    Mosey up & down all steps then down last steps to track
    Plank till 6 in
    Merkins x 10 SC IC
    Mosey to parking lot
    Squats till 6 in
    Merkins x 10 SC IC
    Mosey to gymnasium
    Plank till 6
    Merkins x 10 SC IC
    Mosey to end of the building
    Squats till 6 in
    Merkins x 10 SC IC
    Mosey to hill
    Squats till 6 in
    Merkins x 10 SC IC
    Indian plank run to 4th light at the top
    Merkins x 10 SC IC
    Mosey to end of building
    Squats till 6 in
    Merkins x 10 SC IC
    Mosey to gymnasium
    Squats till 6 in
    Merkins x 10 SC IC
    Mosey to parking lot
    Squats till 6 in
    Merkins x 10 SC IC
    Mosey to pad
    2 minutes of Medicine ball big boi sit ups side by side.
    20 Squats OYO

    Slow Mosey lap of track
    2 minutes of Medicine Ball BBSU
    20 Squats OYO – TIME!


    Don’t get caught up in the materialism of Christmas, its not about you, your kids or stuff, its about Jesus, the birth of our Savior and the Hope of the world.

    I spent more than half of my life seeking stuff, wanting stuff, buying stuff, all trying to fill a God shaped hole. Growing up with nothing I sought materialism to make me feel successful, adequate or to know I measured up. Don’t buy the lies this Christmas season. Jesus is the reason for the season, not me, you or your kids, we have our own birthdays….


    Oil Can is now “Earl Clan” apparently

    The Count has been nominated for the “Charmin Award” at The Gloomies


    No Christmas Day Workout

    New Years Day Convergence at Lions Den – BE THERE! 1/1/2020

    THE GLOOMIES – 6:30pm 1/13/2020 Look on the Announcement Channel on Slack, its a Date Night, No 2.0’s, Catered $15 per / $30 per Couple must pay in advance by 1/6/20. Its going to awesome, make your plans now to be there!

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      Landfill: Planking in the Rain!

      QIC: Moneyball

      Date: 11/23/2019

      PAX: Skitch, Back Pew, FNG – Katrina

      AO: Landfill


      Rain, Rain and more Rain at 54 degrees…. Perfect!


      Frog Squat silent count

      Forward Fold x 10 IC

      Monkey Humpers x 10 IC

      Big Arm Circles Forward & Reverse x 10 IC

      Slow Willie Mayes Hayes x 10 IC

      Toe Merkins x 20 OYO

      SSH x 30 IC

      Slow Merkins x 10 IC, stay in Plank

      Shoulder Taps x 20 OYO (10 each shoulder)

      SSH x 25 IC

      *Mosey to the bottom of the hill (Bottom Gate)

      *Native Indigenous People Plank Run up to first Parking Lot using the sidewalk. Every 3 squares plank until all have ran by. Repeat until we get to brick crossing. Hold plank all together, 10 Merkins OYO, hold plank, 10 Carolina Dry Docks OYO, Forward Fold Silent count, Shoulder presses x 10 IC.

      *Mosey to Second Parking Lot, mix in Bernies, Karaokes & High knees.

      The Thang

      At The Parking Lot
      Partner up for Cardio Dora - Fast Pace, quick changes.
      #1 #2
      100 Merkins - Mosey
      200 Squats - Bernie
      300 LBC's - Mosey

      Back to sidewalk

      *Native Indigenous People Plank Run up to pavilion from second parking lot.

      This time every 5 squares, plank with 2 Merkins, jail break on every run. Final square plank together. 5 Merkins, 5 Carolina dry docks, Forward Fold, Shoulder presses x 15 IC, Cherry Pickers x 20 IC, Bouncing Moroccan Night Clubs x 10 IC, slow Big Arm circles forward & reverse x 10 IC.

      • 20 dips, 20 Merkins (incline or decline) x 2 OYO (40 each exercise)
      • Wall sit in Chair position x 10 IC
      • Bus Driver X 15 IC
      • Shoulder Press x 20 IC, recover
      • Muhammad Ali’s x 15 IC
      • Joe Frazier’s x 15 IC, recover
      • Shoulder Press x 15 IC
      • American Hammers x 15 IC, recover, TIME!


      F3 is more than a workout. Connect with these men who keep showing up and reach out to the ones who you haven’t seen in a while. Prayers for Countdown who recently lost his Mother. Prayers for Marriages & Relationships. Prayers for The Counts Brother Bob. Continued Prayers for the Men of F3.


      Skitch, Back Pew and myself were so impressed with Uncle Festers FNG who didn’t let the rain stop him from coming for the first time. We named him Katrina after the well known Hurricane. What a great first workout story!

      The 300 Little Baby Crunches during the Dora made it a puddle party…….


      Convergence at HILL CITY at 5:30am – Skitch & Ironbutt – Be THERE!

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        500! at The Lions Den 11/13/19

        QIC: Moneyball

        Date: 11/13/2019

        PAX: The Count, Blindside, Chum

        AO: Lions Den


        21 degrees and breezy……..


        Slow Willie Mayes Hayes x 10 IC, SSH’s x 25 IC, Fast Little Baby Arm circles forward and reverse x 15 IC, Keep arms Up, Squatting Cherry Pickers x 15 IC, Hold Squat w/Shoulders Presses x 15 IC, Slow Merkins x 20 IC, Forward Fold silent count, Frog Squat silent count, SSH’s x 20 IC, Mosey around the track……

        The Thang


        Start at the pad behind the field goal.

        PAX to do 100 reps of these exercises (Merkins, LBC’s, Lunges, Imperial Walkers, Flutter Kicks) then take a lap of the track, we’ll do this 5 times, hence the title 500! PAX must do 100 of each exercise by the completion of all 5 rounds, e.g. you could 20 of each exercise per round before you run the lap. 100 reps then take a lap, rinse and repeat.

        When PAX is finished with all 5 rounds mosey to the football stands.

        25 dips then 25 reverse merkins on the bars (lay on your back and pull up) Rinse and Repeat until time is up…

        Mosey back to pad. PAX had time for a few stretches to warm down, Slow Willie Mayes Hayes x 10 IC and Forward Fold silent count…. TIME!


        The PAX were few but the effort was Huge! Half the battle was getting out of bed especially when its 21 degrees outside. Men who will show up in these conditions will show up when life gets tough and you need help…F3 is more than a workout.


        Double glove kinda of weather…We warmed up fast and didn’t stop until it was over..Had the 80’s rock tunes cranked up on the bluetooth, music makes any workout better!! Period!


        Ridgecut Convergence 11/16/19 at the Brainerd BX soccer field. No Landfill or Battery.

        Thanksgiving at HILL CITY 5:30am

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          We rounded all four corners, Twice.

          QIC: Money Ball

          Date: 10/02/2019

          PAX: She Shed, Blindside, Steam Engine, Milkman, FNG-Scalper, Radio Head, The Count, Ohms, Skitch

          AO: Lions Den


          B.E.A. utiful! & 70


          Mosey from parking lot to Field Goal pad.

          Willie Mays Hayes Windmills x 15 IC, 3rd Grade Exercise x 10 IC, Toe Merkins x 10 IC, Forward Fold (silent count), It’s Good Stretch each leg & hold, Little Baby Arm Circles x 15 IC, Reverse LBAC’s x 15 IC, SSH & Merkins 5 on 5’s ( 5x SSH, 5x Merkins, alternate to 50 total or 25 each exercise)

          Mosey to Stadium Steps. Long slow Lunges up to top, walk down, 10 Incline Merkins IC, Box Jump to the top of stairs, walk down to track.

          Indian Mosey Lap (400m)

          The Thang

          We Rounded ALL Four Corners, TWICE!

          #1  –  50 Merkins OYO, Hold Plank, Bernie to next corner

          #2  –  50 Deep Squats OYO,  2 Tractor Tire Flips, Hold Al Gore, Mosey to next corner

          #3  –  50 Carolina Dry Docks OYO, Over Head Presses, Bernie to next corner

          #4  –  100 Little Baby Crunches OYO, 15 Pickle Pointers, 15 Ankle Touches, Mosey to #1

          Mosey back to Field Goal Pad, Held Plank till 6, then 5 Penalty Burpees. 



          I shared a page from my Journal Through The Word. We are reading through Psalms and I shared Ps. 9:10 – “and those who know your name will put their trust in you. For you, Lord, have not forsaken those who seek you.”

          I challenged myself to seek Him more in my daily walk and offered up this quote:

          “Faith is an intelligent grace; though there can be knowledge without faith, there can be no faith without knowledge….”  


          We had “a” Flag thanks to The Count, but not “THE” Flag! Ohms is going to report back the whereabouts… So, thanks to The Count we only did 5 Burpees….

          The Tractor tire will get a lot of use going forward. I saw some beasts out there tossing that thing around like it was nothing….Let’s make this our thing somehow, like The Boneyard has the Burpee Bus, we can come up with something cool related to the Tire? Which reminds me we need some Sledge Hammers, Anyone??

          I’m going to try and get “Den Men” to stick as a new nickname for the Lions Den PAX…. Maybe a “Shirtz” in our future???

          We agreed we were going to enjoy this morning weather as long as we could.


          Dad’s & 2.0’s coming up on October 19th!

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            Don’t Hurdle Yourself!

            QIC: Money Ball

            Date: 8/28/19

            PAX: Milkman, Red Tees, Gretel, Laces Out, Skitch, Blindside, Geek Squad, Sidekick, She Shed

            AO: Lions Den


            Perfect, felt like Fall.


            Windmill Willy Mayes Hayes x 10 IC
            Monkey Humpers x 10 IC
            SSH x 31 IC
            Michael Phelps x 10 IC
            SSH x 21 IC
            Little Baby Arm Circles x 10 IC
            Reverse x 10 IC
            Smurf Jacks x 11 IC
            Stadium run all 6 stairs on the home side. Meet on the track.

            The Thang

            PLANK HURDLES with an Indian run feel. 10 cones set up on the track, for 10 rounds.

            Line up – first person runs to first cone and planks while everyone else does butt kickers or squats. Once the first person is in plank position the second person runs and jumps them, then goes to the second cone and so on until all have gotten into plank. Last person hurdles everyone.

            Then the first jumps to finish line, and then the second etc, until everyone has finished. Then we’ll mosey back to the start and do it again with everyone moving up a spot in the rotation example #1 becomes #2 and so. We’ll do this until the original #1 is back at the front. 

            Plankers will alternate from Plank round 1, Merkins round 2, LBC’s Round 3 then back to Planks round 4, keep the rotation till everyone has completed each position on the track.

            Mosey back to end zone. Do Willie Mayes Hayes while @LacesOut attempts a Field Goal from the track approximately 30yds. If he makes it, 10 Burpees, he misses it 20 Burpees.

            ITS GOOD!!!


            Shared my life verse which is Col 3:23 – paraphrased: Work as working for the Lord not for man. Spent too many years of my life chasing the wind, working for my own glory.

             CIRCLE OF TRUST: The terminating stage of each Workout, wherein the PAX form a circle and conduct Counterama, Namerama, Announcearama and the Ball Of Man.
            BALL OF MAN: Congregation of two or more men in physical contact, usually (but not exclusively) in the prayer that terminates the COT. Abbr: BOM]


            Lots of steps in the stands and the track catches you “red” handed…….


            Convergence on Labor Day at BEAST RIDGE – Bring an FNG, they’re not working either.

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              Wide World of Sports (Hill City – 08/08)

              QIC: Moneyball

              Date: 08/08/2019

              PAX: She Shed, Picasso, Sidekick, Loan Shark, Hobo, Mayhem (Respect), Prius, Sunburn (Respect), Freetime, Blindside, Cowbell, Prosciutto, The Count (Respect), Whittler, FNG-Mardis Gras, Bernie, Candu, Bedpan, Curfew, Red Tees, Milkman, Dirk, Gaylord, Back Pew, Fissure, Threeskin, Laces Out (Respect), Ringwald, Peanuts, Focker, Flemish, Skitch, Iron Butt (Respect), Countdown, Venus, Lewinsky, Wuzntme

              AO: Hill City


              A WONDERFUL 72 degreess with a slight breeze by the river.



              Quick disclaimer. 

              Count into 2 groups. Parallel Indian run to under Bridge with Basketballs and medicine balls. One ball runner at a time. Pass it back through the line.  

              SSH x 30 IC

              Forward Fold – silent count. Down, Up. 

              Willie Mays Hays x 10 IC starting to your right. Exercise. 

              Smurf Jacks x 10 IC

              Little baby arm circles x 10 IC

              Should taps x 20 per arm on your own, recover. 

              Reverse little baby arm circles x 10 IC

              Toe Merkins x 10 IC

              Michael Phelps x 10 IC


              Basketball Tip drill on wall for 5 minutes – 5 Merkins penalty if team drops the ball. Run around bridge pillars after each tip. 

              5:45am Mosey to grass

              The Thang

              Count off into 5 groups

              Five stations with targets and station captains. 

              1. Golf – plank while waiting on shooter, Merkins x 5 per attempt (Max 20) hold plank till everyone in the circle finishes. Rotate clockwise. 

              2. Frisbee – Al Gore while waiting on shooter, Monkey Humpers x 5 per attempt, 

              (Max 20) hold Al Gore till everyone finishes in the circle. Rotate clockwise

              3. Football – shoulder presses while waiting on shooter, Squats x 5 per attempt 

              (Max 20), shoulder press till everyone finishes in circle. Rotate clockwise

              4. Soccer – high knees while waiting on shooter, Imperial Walkers x 5 per attempt 

              (Max 20), high knees till everyone finishes in the circle. Rotate clockwise

              5. Basketball – Moroccan Night club while waiting on shooter, Cherry Pickers x 5 per attempt (Max 20), Moroccan Night club till everyone finishes in circle. Rotate clockwise.  

              Each group starts at a station. 

              2 guys in each group start, one shoots the other gathers the miss, with a max of 4 attempts. Each attempt is worth 5x the exercise at each station. Everyone MUST pick a sport to participate in as the shooter or the runner and no one should go twice in a row.

              Burpees x 5 on your own

              6:00am Mosey to Theatre Center Grass on the River

              Burpees x 5 on your own

              One long single file line. LAY DOWN on your backs side by side alternating head and feet.

              • Pass all 4 Balls (Basketballs and medicine balls) ball back and forth down the line while everyone does BBS. All Balls start on one end and then are passed through. Then reverse. 

              LINE UP on sidewalk in two lines facing each other. Jump Squats passing/shooting the Ball each time. 5 Merkin penalty if dropped.



              Like many of you Sports was a big part of growing up. It in many ways was my identity. As a kid I would dribble a basketball everywhere I went pretending I was playing in a game, setting up for the winning shot. Hence the Indian run and tip drills. I was fortunate to play in HS and college, as well as compete at the state level in Tennis and Martial Arts. This isn’t a bragging session bc we all have our glory days, but more of a testimony to share with you. I spent more than half of my life trying to impress people who really didn’t care, trying to create a persona that people would like, trying my darnedest to escape the projects and trailer parks and replace it with materialism. It wasn’t until a failed relationship that I was able to find my true identity in Christ. 

              Like Basketball, Life is a team sport. When did we forget that? I think that’s why we love F3 so much. It fills a void in us for competition and fellowship. BUT there’s a bigger God shaped hole we also need to fill. Fortunately God knows best, we weren’t designed to do this alone. In Genesis God said, it’s not good for man to be alone. Now in the verse he’s referring to Adam and Eve, but the same is true for men in our lives. 

              “Then the Lord God said, “It is not good that the man should be alone; I will make him a helper fit for him.””

              Genesis 2:18 ESV


              Did you notice? We cut the group in half and then we split into 5 groups and then we paired up and worked together. This is a great example of Jesus’ walk here on earth. Jesus spoke to the masses while He was on a seek and save rescue mission. He had His 12 disciples, but within the twelve He had His inner circle that He walked closer with. 

              Find a man or two that you can surround yourself with, to hold you accountable, that will walk the extra mile with you and vice versa.

              Verse of the day!

              “And though a man might prevail against one who is alone, two will withstand him—a threefold cord is not quickly broken.”

              Ecclesiastes 4:12 ESV 



              During the big boy sit ups it became clear that one group had it easier than the other. Doing them down hill verses up hill…… Q had the last laugh, after two rounds of passing the balls through the line, we stood up and switched places!

              It also became obvious to the Q that all men are giving the same coordination skills when it comes to handling basketballs during the tip drills and not every man knows how to throw a football…..

              It was reported that the living legend @TheCount during the tip drills TOTALLY missed the concrete pillar during his tip attempt……causing a 5 merkin penalty for the team..

              It was also rumored that someone hit the camera man in the face with a basketball?? Rumors OR truth???


              Daddy Day at Landfill 8/10/19 – Threeskin leading the way

              IRON PAX CHALLENGE – Register now.

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