Simple Hard

5 Strong Men

PAX: Siete, Thriftshop, Gorka, Canuk (FNG), Xbox (Q)

Warm-up: These Redmond guys are slow to show, so we did a couple warmups.

Ran around the field a couple times…
• 10 IC Daisy pickers
• 10 IC Windmills
• 10 IC Merkins
• 10 more IC Daisy pickers (for Canuk)
• 15 IC Arm circles and flapjack

Thang: On the small grassy field, we did 4 corners. Starting with 1, we worked our way up to 7 repititions…for each corner.

Travel mechanism: We ran on the first and third legs and bearcrawled the other 2… until that smoked em, so YHC changed to running backwards
• First lap and every odd lap: (round number) burpees at every corner
• Second lap and every even lap: single count lunges (one for every lap number)

5 MoM:
• 2 minutes of plank
• 15 IC Flutter kicks
• 11 IC Rosalitas
• 11 IC Dollies
• 2 count 6″ hold

Announcements: start collecting school supplies for the charity drive. Bring anytime to Site Qs for delivery to YHC (the new 3rd F Q 😁), but the last day of delivery is the convergence on 1Sep at KiMS.

Got busy explaining F3 to Canuk and we forgot WoW.

Moleskin: Great to have Gorkha and Siete back. You guys were missed. You all did great today.

It was a tough, hot workout and Canuk hung in there for his very first F3 workout. Happy to have you sir.
A big thank you to Thriftshop for running the show while I was out. Thank you for being there even when PAX count was low. Solid!

Thank you for the opportunity to lead men. #mwha

Peter Kirk Chlorine Tuesday

4 Pax met at Peter Kirk Pool at 0530 for a workout in the water and had a great start to the day.

PAX: Guerra, Foley, Dig Dug, Tardy (Q).  Our expert swimmer and regular Aquaman Tuesday Q, The Hof, was missed (on vacation, dancing in Idaho last we saw), but we stole liberally from the past Hof workouts and created a strong session.


  • Warm up: 200 yards (4 laps) slow swim, mixed strokes as desired
  • 50 yards legs only, using kick board + 100 yards (2 laps) arms only using leg bouy
  • Repeato, 1 lap leg kicks 2 laps freestyle arms only
  • 3 Sets of 150 yards, where in each set we mixed 50 yds “easy” + 50 “medium hard” and 50 “hard”
  • 50 yards easy, sidestroke or stroke of choice
  • Mosey swim to the deep end for 6 minutes of treading water water (drown-inducing or drown-proofing depending on your skill and effort
    • 30 seconds tread water normal, 45 seconds keep shoulders above water; repeato
    • 30 seconds tread water normal, 45 seconds raise hands above water and no-hands tread
    • 45 seconds normal tread ( considered “rest”); 30 seconds get shoulders out of the water ( hard!), then go underwater, hold your breath underwater for 10 count
    • recover to the pool edge

COT and ANNOUNCEMENTS.  Base to Space, Custom Ruck, and we talked a bunch about F3 cabin/camping opps and venues. For Sept Kachess Lake weekend Guerra heading out Friday AM to secure the site

WORDS:  Since none of the other Pax other than Tardy were at KIMS this past Saturday, I shared Cowboy’s words from this past weekend, which I thought were very good and impactful to me personally:  Find a code to live by. If  you have not  thought about this, think about it, write it down; what are your standards? At the end of every day if you reflect and determine that you worked and treated people IAW your code and held to are your standards a reference to the teaching of OBT and DRedd), that is winning and that will result in success regardless of the “successes”, “failures”, “what others think”, etc.

Hit the day hard after that.


Gasworks Blackblast 8/4/17

8 brave men decided to see what the new Q would bring.

LaFluer, Bangkok, Big City, WEaxie, Talent, Meetup, Journey and Mossback (Q)

What it was:

Arm Rotations
Leg Rotations
Side Straddle Hop

Mosie east
Swedish Mile to stairs

Split into two groups of 4

LBC           40/30/20/10
Pushups  20/15/10/5

Mosie West
Swedish mile with last man doing 3 burpees first

Head to small park
split into groups of 2 with 4 stations
first round
decline merkins
explosive step-ups

Second Round
include merkins
planks ups
hop up hill and back

Bodies are feeling the pain

Work our way back with stops at all concrete blocks
various thangs (dips, step ups, decline and incline merkins, step-ups)

Mosie back to Gasworks

9 minutes left.  DORA!
300 Sumos
200 LBC’s
100 WW1
Run to bench and back

Finish at top of hill.

Great words from Big City who just had a kid (congrats) but yet still showed up to get after it.

Afterwards everyone stepped in for  a quick clean up of all the trash left over from some party. Nice example of leaving things in life better then what you find them.

Thanks to everyone for helping me thru my first Q!

AMRAP-o-rama at Field 5

3 guys got after it on Field 5 on Friday. Slowly, we are getting the field back after the Hackathon.

PAX: Alexa, Schwinn (FNG), Thrift Shop (Q)

Warm-up: SSH (15), Merkins (15), Squats (15), Arm Circles, 1 lap around the fields

1. Two PAX perform AMRAP Incline Merkins while the third runs around the baseball diamond. All three take turns running.
2. Repeato with Dips as the exercise.
3. One HIM performs 10 Burpees while the other two perform AMRAP of an exercise. Take turns until all three have done Burpees twice. Exercises: Mountain Climbers (2 times), Lunges, Carolina Dry Docks, Plank Jacks, Merkins

6MOM: Flutters (15), New York Box Cutters (15), LBCs (30), Protractor

Words: Easy choices, hard life. Hard choices, easy life. Alexa described a great philosophy for life — choosing the easy path usually ends with having a more difficult life eventually (skipping school, poor diet, etc), but choosing the more difficult path usually results in an easier life (pursuing education, going the “extra mile” at work, exercise, etc). Great words to live by!

Thanks to Alexa and Schwinn for sticking with me for the workout!

Gas Works, something smells! 7/28

The Pax (6), Icky, Gekko, Journey, Waxie, Hurley and Bangkok (Q).

The Thang:

Mozie to grassy Knoll, 10 Berpie, run to other side 20 merkin, run to other side, 30 Sumo, run to other side, 40 WWI.

Mozie to deck at the maritime academy.  10 Berpie, 20 Incline merkin, 30 decline merkin, 40 dips. Mozie to large wall in parking lot. 60 seconds of XXX balls to the wall.

Mozie back to GW and gravel area between the water and the grass, 10 berpie mid way OYO.

I had made a bench on the water before the W/O to use for Incline M, Decline M and Dips. we meet at this spot (not used).

We split into 2 groups of 3. one group stays at this spot and does a W/O the other team calls out  (AMRAP) as the other group runs to a point, does 10 sumo and returns.

WW1’s, squats, planks, then it gets smelly! LBC’s  are called out and Gekko lays down in a fresh pile of dog dung! All over his back, shorts and arm! Faced with this situation and the smell, Gekko jumps into lake and does his best impression of being in a washing machine! After the deep clean the W/O continues. Flutters, protractor and sumo squats.

Next is four corners of 10/20/30/40 sumo squats, repeated with WW1″s

We mozie to the whale vertebra and a do bear crawl ladder with increasing Carolina dry docks at each vertebra to the end (9).  turn around and do it again!

Now to the bottom of the hill and its Dora 1/2/3 time. Two groups doing 100 merkins, 200 WW1 and 300 sumo squats. The individuals not doing the exercise run half way up the hill, touch the bench and return to contribute to knocking out the tasks.

Mozie to the concrete pad, 10,20,30’s of step ups,

To the top of the hill we go.

25 side straddle hops, DONE!


The events that  were described by Danny Stokes (AKA – F3 Linus) the previous Monday W/O touched me deeply. I Just met this gentleman, worked out with him for 45 minutes and then find out the pain he is in, the extraordinary experience he just had and the undertaking he is attacking. The prayer that AP facilitated after Danny’s story drove home the palpable F3 bond and brotherhood we are a part of.



MOHI 8/2

PAX 1. Bangkok (Q)

Standing  alone in front of MOHI at 5:30, I was at a cross roads. Do I continue with my original W/O plan of the Millennial?  I would have to do every exercise to the full 100 and I have nobody to push me. Screw it,

The Thang: The Personal Millennial (TPM ),  100 of 10 exercises, after the completion of each exercise, run around the museum.  1000 exercises activities, 10 times around the museum.

1st exercise is the side straddle hop.

2nd. The merkin

3rd Sumo squat

4th Incline merkin

5th LBC

6th decline merkin

7th step ups

8th dips

9th WW1’s

At the completion of my WW1″s and  (they killed me, i used the large dock cleats to lock my feet to the ground) I looked at my watch for the first time. It was 6:15 on the button. I knew I could not complete 100 berpies in short order to complete the Millennial, so I ran around the building and completed the

10th exercise, The Russian hammer

last run around the building, the end.

Time. 6:21, 51 minutes.

WOW, I can not believe I just did that, 7 months ago I could not do 5 sit ups! I need a Beer!





A Long Route 66 at the Needle 8-1

9 Pax crushed the Needle this morning: Gekko, Parker (NC), El Matador (Atlanta), Kojak, Wooly Bugger, Talent, Hurley, Dive Bar, 529’er (Q)

CoP: SSH, 2 min assorted plank ups

The Thang:

Route 66 on the Centerhouse Highway

  • Movements: Crabwalk
  • Exercise: Inchworm plank up merkins

Recovery Pause: Fast cadence LBC x 100

Partner up next to fountain. Partner 1 sprints up steep incline to edge of fountain and back x 2. Partner 2 AMRAP. Then switch.

Exercise 1: Merkins

Exercise 2: Slightly moist WWI’s

Crawl bear up the steep incline fountain at Divebar’s request.


Oblique crunches x 30 (each side)

Upstate box cutters x 30

Fast cadence LBC x 53


Stay motivated to grow. Benchmark your progress against yourself. Don’t worry about comparing yourself with others. That’s apples & oranges.

MOHAI 7/30 – Triple Q

10 PAX got after it Monday @ MOHAI: Gekko, Hurley, Worthington, Talent, Big City, Wooly Bugger, SPAM, Bangkok, LaFleur, 529’er (Q)


SSH, LBC fast cadence x 100

SPAM Q (10 min):

– BMW (Burpee, Merkin, WWI) 4 corners around MOHAI building. Reps at each corner: 5, 10, 15, 20.

529’er Q (10 min):

– Slowest Swedish Mile. PAX in single file line holding V-Up position. Crawl bear from back to front. Repeato for 8 min.

– Inchworm plank-up Merkins x 5 OYO

Recovery Fast Cadence LBCs x 100

Big City Q (10 min):

Partner up. Partner 1 does exercises, partner 2 holds plank. Switch.

– Exercise 1: 21/15/9 (21 merkins, 21 squats, 15 merkins, 15 squats, etc).

– Exercise 2: 30m lunge walk


Oblique crunch


– August 4th 3rd F workout @ Linus’s House. Support one of the most selfless and dedicated men in this country (not exaggerating). See FB or ping @gekko on Slack for details.

8/17GoRuck Star Course 50 Miler

9/22Tough Mudder

10/19Custom GoRuck Tough for F3. Sign up via link:


LaFleur shared that the 3rd quarter is always the hardest. Tired, lost focus, no end in sight. Push through to the 4th quarter and it will get better!

Workout on the tiny field

3 awesome men joined me at Field 5 for a workout. We had to confine our workout to a small field of grass due to construction but we made the most of it!

PAX: Snip, Brady, Kobe, Thrift Shop (Q)

Warm-Up: SSH (20), Arm Circles, Squats (15),

Jack Webbs (run 50 yd and back, then 1 burpee + 4 air presses, repeat 4 times with each time increasing 1 burpee and 4 air presses, repeat 4 more times with each time decreasing by 1 burpee and 4 air presses)
4 Corners (PAX runs to the next corner of the field and performs 20 reps of an exercise)
— First circuit: Lunges, high-jump burpees, WW1s, 60 sec of tree-hugger squat
— Second circuit: Merkins, xxx, Kobe cobra-merkins, Carolina dry-docks

6MOM: flutters, protractor, box-cutters

Words: life is hectic and it’s easy to be overwhelmed. Ask for help if you need it.

Moleskin: Snip almost killed us with 20 high-jump burpees in the 4 corners (jeez, dude! :)). It was great to see Brady posting again after his stint in IR. He bragged about his ability to do finger-tip Merkins (rock on, guy!). Kobe, thanks for bringing your calm force to the workout!

MOHAI Monday

DATE: 07_23_18          05:30am        Conditions – perfect, sun rising, 61 degrees, minimal to no wind


PAX (11) Lafleur (Q), Meet Up, Gekko, Bangkok, Scrum, Sun Devil, Hurley, Luigi, Kojak, Wooley Bugger, Spam

The Thang-

Warm Up: arm circles, imperial walks, windmills – hold plank until Meet up joins circle

Go time – Wave Merkins – circle up, first man goes down and holds, next man…until it comes back and then up and hold, switch to one arm, to plank, we did this for a good amount of time…shoulders!

Mosey to Fountain – 20 derkins then 20 pike rally left, 20 derkins pike rally left and then right

Mosey to beach, 20 high derkins, then half PAX to 20 derkins others to hop ups and switch

Mosey to stairs, 10 inchworm push ups, 20 WW1, then up 3 flights of stairs x 2

Mosey back down, 10 inchworm push ups then mosey back to beach, 20 derkins, back to fountain, 20 derkins and 20 pike rally

back to COT for long plank then 2 minutes of flutter.

COT – Spam shared about spending one on one time with your kids and how important it is for those bonds.  Plan out special things for the summer, outdoors, new places, new things, but plan in advance or it does not happen.

Great work this morning gents, my shoulders are going to feel it tomorrow!