Banjo Invites Kungfu Panda to join 12 Pax

Warm Up

Invisible Jump Rope – 10x in Cadence Forward/Backward/Alternate

Wax on Wax off Arm Circles – 10x in Cadence Forward and Sideways Clockwise

Swaying Praying Pooper – 10x in Cadence 

Through the Tunnel – 10x in Cadence


Twist & Pivot – 10x in Cadence Left/Right

Jabs – 10x in Cadence Left/Right

Military Merkins – 10x in Cadence

Jab/Cross – 10x in Cadence Left/Right

Hook & Upper Cut – 10x in Cadence Left/Right

Jab/Cross/Hook/Upper Cut – 10x in Cadence Left/Right

Wide Merkins – 10x in Cadence

Jab/Cross Switch – 10x in Cadence Left/Right Switching

Hook/Uppercut Switch – 10x in Cadence Left/Right Switching

Heart Merkins – 10x in Cadence 

Knee Kicks – 10x in Cadence Left/Right

Ball Kicks – 10x in Cadence Left/Right

Squats – 10x in Cadence 

Side Kicks – 10x in Cadence Left/Right

Back Kicks – 10x in Cadence Left/Right

In/Out Squats – 10x in Cadence 

3(Front, Side, Back) Direction Kicks – 10x in Cadence Left/Right

High Blocks – 10x in Cadence 

Standing Lunge – 10x in Cadence Left/Right

Inward Blocks Across Body Stab In Knuckles Out – 20x in Cadence 

Outward Blocks Stab Out- 20x in Cadence

Scissor Jumps 10x OYO 

Knee/Back Kick – 10x in Cadence Left/Right Alternate

Elbow Series Horse Stance (Up, Down, Left Right) – 20x in Cadence

Vertical Punches in Horse Stance – 50x in Cadence 

Mosey to Picnic Area

Overhand Pullups – 10x

Flutter Kicks – 30x in Cadence

Chinups – 10x

Russian Twist – 20x in Cadence

90 Degree Dead Hanging Arm Hold

Close Grip Pull Ups – 10x

Mosey to The Green Monster(Wall)

Wall sit Vertical Punches 20x in Cadence

Balls to the Walls

Poppers – 10x in Cadence

Headed to Shovel Flag

Weather: 32 degrees and balmy

Pax: Big Worm, Broadway (FNG) , CDC, Dunkin, Yo – Gi (QIC)

YHC gives disclaimer and then jumps right into action.

1/2 mi Rumble Gauntlet Run

Merkins x10 at every right hand turn

-> Right on Cheraw -> right onto school yard -> right at 1st curve -> right at next curve -> right at the end of the rear breeze way-> right at the front of the school

(x60 merkins)

Warm up
LACs fwd x10 IC
OHC x10 IC
SSH x10 IC
Low Slow squats x10 IC
IW x10 IC
****Parking lot Work
Bear crawl between each parking line increment Merkins by 1 until you reach 11 reps.
Crab walk between each parking line increment LBCs by 1 until you reach 11 reps.
Lungs walk between each parking line increment Jump Squats by 1 until you reach 11 reps.

******Mosey to front parking lot

Merkin/Squat ladder 5 to 1 with sprints between sets.

******Mosey back to front entrance of the school.

3 Rds

10 Merkins

10 Derkins

10 Dips

8 mins of Mary

High Flutters x 10 IC

LBCs x 10 IC

Heels to Heaven x10 IC

Dying cockroach x10 IC

Flutters x 10 IC

American Hammers x15 IC

BOM led by CDC

PAX: 13 PAX (Dizzy, Thriller, Knobby, Squatter, Brim, Johnny 5, Mr. Rogers, Banjo, Belding, Flasher, Ginger, Pinto, Thunderbird).

Conditions: 36 degrees and breezy

Warm up:
SSH x 25 IC
Imperial Walker x 25 IC
Through the tunnel x 25 IC
Overhead claps x 25 IC
Forward claps x 10 IC
Little arm circles x 10 forward x 10 backward IC
Squats low and slow x 25 IC
10 burpees OYO
Mosey across the street to Ebenezer Baptist just beyond gate.

The Thang:
Lunge from gait to parked enclosed trailer stopping every other parking line performing 5 squats. Plank for the 6.
Bear crawl back performing 5 merkins every other parking line. Plank for the 6.
Suicide touching every parking line from gate to the trailer.
Side squat/lunge to each line, reverse direction between lines back across parking lot from gate to trailer, (~3 squats between each line).
Forward run to line, backward run to the start each line across parking lot from gate.
Rinse and repeat side squat lunge and, forward run/backward run.
Crab walk backwards stopping at each line to perform 5 LBCs from gate to the trailer.
Plank for the 6.
Burpee additions on each parking line, performing 1, 2, 3, 4, 5 etc. up to 10 for total of 55 burpees.
Plankorama with 2 x 10 reps of shoulder taps IC thrown in.
Mosey back to parking lot for some abbreviated Mary.
Dying cockroach x 20
American Hammers x 20
Flutter kicks x 20
QIC shared the need to be more intentional in the New Year and to execute your thoughts. Let us be on the lookout for ways to serve, take action and be men of impact.
Prayer concerns shared and there were many. Dizzy reminded us of the prayer needs that are all around us. Prayer by QIC.

Thank you brothers for allowing me to lead you this morning.

When:  1/12/18


The Pax: Chickenhawk, Defect, CDC (QIC)

Conditions: 30 degrees F

The Thang



Capri Lap around track…unfortunately, no late comers

The Problem

  • SadClown Syndrome
  • Bowling Ball Grip

“Shock and Awe”

Burpee Countdown: 10 burpees OYO … 9 burpees OYO (:::mumblechatter from Defect::::)… 8 burpees OYO …etc…2 burpees OYO …

Here we stop to ask what the next exercise is going to be. “One burpee, OYO,” is the only slightly confident Defect reply…Chickenhawk was doing a bit of foreshadowing or maybe they were doing some type of twin telepathy, because then Defect had a sad look on his face and said, “10?”. 

10 burpees OYO! 

Pick up a cinder block and mosey to the track

Bears and Blocks

Get in bear crawl position with your cinder block on the grass between your knees or feet.  Reach between your legs and pull the block across the grass past your head.  Now, bear crawl forward until the block is between your feet again.  Rinse and repeat until reaching target point (other side of track).

Block Zombie Walk

Lunge back to start point, gently cradling the cinder block in your arms…kind of like holding a $1000 Golden Retriever puppy. 

The Solution

  • I2 (Individual Initiative)
  • Mean Mean Stride

Bataan Death March

Indian run around the track.  The six performs 5 burpees, then runs to the front, tapping the new six on the way.  The new six performs 5 burpees.  Rinse and Repeat.  2 reps completed during one trip around the track.   

The Dynamite of the Third F

  • The Third 500
  • D2X
  • Reverse Flow Incubator
  • Living Third
  • HTC (How To Count)
  • Use proper cadence with the exact commands below:
    • “The Next Exercise is ________”
    • “Starting position…Move!” (never “ready position”)
    • “In cadence…Exercise!” (or “25 on-your-own,” etc) Be clear.
    • “Recover” Recover means “on your feet.” If you are on the ground and want them to stay there, tell them that. Just be clear…you are in command.

Demonstration of counting common exercises performed in cadence: 

1)SSH, 2)Squats, 3)Flutterkicks, 4)Merkins

Each PAX demonstrates.




Brothers, I’m glad that I was able to be back home in Marion with you this AM.  I’m not sure why I keep bringing the cold.  Fortunately, the cold never bothered me anyway.  This is always a tough time of year to post…especially in the cold.  However, a wise F3 brother once taught me, “There’s no such thing as bad weather, only bad gear.” Hmm…what was Core Principle #3 again?  Each one of you is the reason why I’m in F3, whether you were at the workout or not.  So, keep EH’ing other men to join you.  It is time to make an Impact on your community…to lead.  A good start is to step up and Q a workout.  Time to do some Bricklaying!

Proverbs 27:17:  As iron sharpens iron, so one person sharpens another.

Mark 10:42-45: Jesus called them together and said, “You know that those who are regarded as rulers of the Gentiles lord it over them, and their high officials exercise authority over them. Not so with you. Instead, whoever wants to become great among you must be your servant, and whoever wants to be first must be slave of all. For even the Son of Man did not come to be served, but to serve, and to give his life as a ransom for many.”


  • “Like” the F3 Marion Facebook Page.  You can read F3 Marion BackBlasts on the F3 Florence webpage until the site is up and running:
  • I gave Defect 2 copies of Freed to Lead so that PAX can have an opportunity to read it.  It is an easy read and not very long, but really goes deeper into the development of F3 and how it can promote becoming a HIM (High Impact Man).
  • Prayers for Chickenhawk and Defect as they are ordained as Deacons tomorrow!
  • Additional 1st F at The Fox Den:  Tuesday, 1/15/19, 0515-0600 



SadClown Syndrome

SadClown Syndrome is the Problem that F3 solves. The concept comes from the HBO series, The Sopranos.  The primary character, Tony Soprano, begins meeting with a psychiatrist to address a worsening fainting problem that has plagued him since childhood.  He is initially guarded about his extremely compartmentalized life, but eventually opens up.  His psychiatrist asks him, “Any qualms with how you make a living?”  His response was, “Yeah, I find myself having to play the sad clown: laughing on the outside, but crying on the inside.”  Despite his family and career success, he was not happy.  He pretends to be happy for self-preservation and for those that depend on him.  In F3, the SadClown is defined as:  A man with Decelerating Fitness, Fellowship, and/or Faith.  SadClown Syndrome is the state of chronic SadClown-ism.

Bowling Ball Grip

The Bowling Ball Grip is how the identifiable symptoms of SadClown Syndrome can be grouped.  There are 3 holes in a man’s life that can leave him inert.  A bowling ball is meant for impact, but only if those holes are filled and hurled into motion.  Instead of recognizing that the unfilled holes are the source, the SadClown sees his circumstances as the cause, rather than the effect of his malaise.  This leads men to attempt a huge range of wrong, but equally ineffective solutions, at addressing the Problem.  1st Hole)POGO40:  A man’s physical fitness, or rather, his inconsistent physical fitness, the 40 or so pounds a SadClown keeps losing, only to gain back again, over and over.  2nd Hole) The Sifter:  Loneliness as opposed to aloneness (physical isolation).  It is about the emotional isolation suffered by a man without deep emotional bonds of fellowship with other men.  Imagine a flour sifter.  You dump the flour in the top.  The fine particles pass through the screen to the bottom.  The big, coarse particles would not pass, no matter what you did.  In a SadClown life, there are 3 kinds of male friends, all small particle.  The Legacy Buddy, Man Dates, Work Buddy.  Nothing is wrong with these guys, however, none of these relationships are built to last or to withstand the inevitable shaking a man’s life will take from time to time.  All of these relationships easily pass through The Sifter.  3)The Reacher:  Lack of purpose.  Jack Reacher is the anti-hero, not tied down to anything.   It’s a SadClown’s fantasy, and it is worthless.  We’re not born to ramble and fly away like a bird.  We are born to protect and love…to stay and fight. We want our lives to have purpose.  However, to do this, man has to have faith in something he cannot see.  Together with the inconsistent fitness of Pogo40 and the loneliness of The Sifter, it keeps a man inert and gathering dust, just like a bowling bowl in the back of a closet.


I2 (Individual Initiative)

This is the critical element of our Q system.  For a newly planted Workout to succeed, its Plant-Q (and the subsequent Qs he developed) has to take whatever individual initiative needed to grow his group into the Problematic Workout range.  I2 builders:  Teach a prospective leader how to do what he needs to do to lead.  Give him a mission, so he can know where he is meant to go even when you aren’t around to tell him.  Reward and praise the kind of initiative you want, regardless of outcome. 

Mean Mean Stride

This is the Q’s use of Persuasion to influence other men to his Vision.  The reinvigorating effect F3 has on a man works best when it transforms him into a “modern-day warrior” as Rush described in the 1981 song “Tom Sawyer”.  What would a modern day warrior look like as he goes about the business of finding hard things?  F3 thinks he would look the way any man would look while walking through his community with Mean Mean Stride, yelling at the top of his lungs and refusing to wear a safety helmet while he does it.  A modern Tom Sawyer, able to persuade other men to pay him for the privilege of whitewashing his fence.  Screw the easy way.  Speed up, don’t slow down.  Follow me as I take the hard path.  Take the easy way, you probably should, but the rest of you, come with me!  Aye!


The Third 500

A concept put forth by OBT based on head-to-head crew 2000 meter race.  It should be divided into four 500 meter segments.  First 500 you are sprinting off the line (Birth to College Graduation).  Second 500 you are finding your swing (College to 40).  Fourth 500 is balls to the wall, use what’s left in the tank. Third 500 is where the start is a distant memory and the finish too far to contemplate.  The Third 500 is, roughly, the ages 40-60, where a man will win or lose the race set out for him based upon whether or not he has continued to accelerate through the first half of his life.


The Task performed by the intersection of a person’s Dolphin (the Task a person was born to do best) and Daffodil (the people-group a person was born to Serve).  This is where a man’s mission is found and, if he is willing to live dangerously, where he will have maximum impact. 

Reverse Flow Incubator

Near the beginning of F3’s birth, the Third F effect motivated men to toss out Opportunities (outreach projects), all of which were good but most of which did not directly promote the Mission.  Under the Reverse-Flow Incubator, the PAX don’t ask or need F3Nation’s participation or guidance.  All F3Nation needs to do is protect the F3 brand from anything blatantly anti-Missional…a pretty low bar.  The service-drive of the Third F have the PAX do the work because it is the work they want to do rather than the work F3Nation wants them to do. 

Living Third

The consistent and deliberate placement of oneself third, behind Creator and Community (two or more people who voluntarily live in close proximity).  This is the only way to serve the Community and the people who depend on us

Q’ing Your First Workout

1. Here’s some information to help you prepare for your first time as the QIC:

  • Watch the video below and practice counting. Practice this a bit. It’s important that we’re all counting the same way to keep everybody together and moving smoothly. All counting is consistent across F3 Nation. I can’t emphasize this point enough.
  • F3TV How To Count: Secondly, write it (the workout plan) down. You’ll find that time goes by much faster than you anticipated, so writing it down helps. It’s better to have too much planned than not enough.
  • Third, make sure not to leave anyone behind. Before the workout, quietly appoint a”sweeper” — an experienced guy who can bring up the rear. If you get a guy sucking wind or hanging back, get everyone to plank up or something until we’re all back together.
  • Finally, make sure to end on time. Move people to the COT, and do the count-o-rama, name-o-rama, announcements and the BOM.
  • I encourage you to run your workout by somebody the first couple times you Q. At the minimum, compare your plan to a few old backblasts.  Good luck, and thanks for stepping up.

2. The Duties Of The QIC

  • Prior to the Workout:  Design your workout – be creative, draw from different sources (other backblasts, books, YouTube, your secretary, etc) WRITE IT DOWN – have it handy even if you memorize it, you will need it later for the backblast.
  • Locate a notebook/clipboard/etc and a pen (that works) for the COT – you don’t want to be scrambling at the end. A smartphone voice recorder also works, but know how to use it and make sure it’s charged and has sufficient memory.
  • Practice counting and cadence – THIS IS CRITICAL FOR A SUCCESSFUL Q.  Watch the video.
  • Arrive early to plant the shovel flag and set up any special equipment. Make sure you have the shovel flag — hard to plant it if you don’t have it.
  • During the workout:  Review the Disclaimer — every time.  Implement your workout.  Use proper cadence.  IF YOU MAKE A MISTAKE — DIVE! You will screw something up. You will mess up the count, forget something, etc. MOST PAX WILL NOT REALIZE YOU MADE A MISTAKE. If you do, don’t call attention to it, just keep right on rolling (“dive”).
  • Leave no man behind — communicate with your sweeper. Ask him to let you know when everyone has arrived by saying “The six is here.”  Encourage – do not belittle.
  • At the End of the Workout:  Take charge of the COT – it’s your duty to move things along and respect the clock.  Start the count and the introductions
  • Record information:
    • Date
    • QIC
    • Attendance (number)/(list of PAX names)
    • FNG’s:  Let the pax nickname them, but keep the process moving. Be sure to get their full names.  Get contact information.
    • Weather conditions (optional) – eg: 72 degrees and clear
    • Share announcements/calendar/special events, etc
    • If it’s Saturday, promote coffeeteria!
  • After the workout:  Before you leave the AO, give it a glance over and make sure it’s as good or better than when you arrived. Pick up any trash, lost and found items, etc. Be a good steward of the AO.
  • Write a backblast including all details for your workout within 24 hours.  Publish your backblast, or send it to the appropriate person for publishing. Report FNG information to the area Q so they can get in the appropriate database.

Date: 1/11/19

Pax: CDC, Spam, Defect, Jefferson, Monkey, Belding, Dipstick, Mr. Rogers, Sega (2.0), Squatter (QIC)

How do I/ we find time to read the Bible?

A: You won’t find it! Make it!

“Don’t leave the word to fill the cracks. Force other things into the cracks.” – John Piper

Mary and Martha – Luke 10: 38-42

“Only one thing is needed. Mary has chosen what is better…”

Luke 8:14 – “The seed that fell among thorns stands for those who hear, but as they go on their way they are choked by life’s worries, riches and pleasures, and they do not mature.”

****”If most people would trade their TV time for Bible reading, they’d finish the entire Bible in four weeks or less.”

We fill up on other things and therefore don’t have an appetite (or time) for God’s word.

Fill up on God’s word and you won’t have an appetite for what the world has to offer.
What do you need to force into the cracks in your life to make time for God’s word? TV? social media? sleep? F3?

Bonus Tips:

How to get motivated?

Set a goal (read the Bible in a year, a book of the Bible, a devotional, a Bible study)
Lead at 3F, a small group, or class
Focus on an area you are struggling with (lust, anger, pride, worry)

We do what we want. What do you want?

Prayer Requests:

Spam recovering from back surgery

Swan recovering from broken ribs

Monkey’s friend battling cancer

Belding’s daughter in law releasing new book!


Let’s encourage one another to spend as much time in God’s word as we do working out.

When: Jan. 12, 2019

The Pax: Big Worm (double down king), Thriller (respect), Squatter, Moped (respect), Flasher, Johnny 5 (QIC) and Swan to close us out.

The Thang: Disclaimer

Warm Up:

Side straddle hops x20

Through the tunnel x20

Forward arm claps x20

Imperial walkers x20

Time for the fun!

Everyone loaded their backpack (now a ruck) with 20lbs of sandbag weight, put it on and we begin.

To the tennis wall: With rucks held out in from of you shoulder high, Wall Squats for time. We hold position as long as possible until only two pax are left holding the bag. Then some stretch for the shoulders; Overhead Claps in cadence x10. RINSE and REPEAT.

With the ruck on your back, Bear Crawl across the pavement to the fence. Keep your butt down and back flat, unless you want a sandbag bouncing off your head!

To the picnic tables: With the rucks now worn in front on your chest find a table. Dips in 2 count cadence, slow count x10. Step ups on bench in 4 count cadence x20. RINSE and REPEAT.

To the soft playground pad: Rucks now held above your head for a new exercise called Surrenders (courtesy of Hartsville pax). In a 4 count cadence. With ruck held above head, left knee to the ground, then right knee to the ground, left knee up, right knee up back to standing position.
On your six for some Flutter Kicks while holding ruck above your head, in cadence x20. RINSE and REPEAT.

To Hoppa’s yard: Circle up up for some Squat Thrusts. These are to be slow and low, heels touching your butt if you can and of course your ruck is used for the thrust x 20. Then put ruck on your back and cinch it up tight. Bring the circle in close to the flag with everyone facing the center. Merkin Wave time. Get into plank position, first person does 1 Merkin, then the next person to the right does 1 Merkin, should look like a wave flowing around the circle, until you get back to the first person who then performs 2 Merkins, repeat all the way up to 10 and back down. Stay in Plank position the entire time. 55 total Merkins while holding a plank. Lunge to track pavement with your ruck. Partner up, as best we could for some running. Partner A removes pack and starts to run or sprint around track. Partner B now has two weighted rucks and is doing lunges around track until partner completes a lap and catches him. Partner swap of he two rucks and partner B runs a lap to catch his partner. RINSE and REPEAT.

To the shelter: With your ruck, perform Pull Ups x10, x5, x3.

To the tennis courts: Drop your ruck for a short reprieve. 4 Corners long way around the tennis courts with first corner 5 Burpees, second corner 10 Burpees, third corner 15 Burpees, and back to start for 20 Burpees. Put your ruck back on.

To Hoppa’s yard: Pitstop at the truck to pick up two additional 20lb sandbags for Bucket/Bag brigade. Carry the new weight in your hands by your side for a mosey around Hoppa’s yard for one lap. Some of the more ambitious pax did a few curls for the girls along the way.


BOM: Squatter

Prayers and Announcements:

Pray for our government officials and a resolution. Also those government employees effected by the furlough.

Pray for Mopeds son

Pray for Swan and also his wife

Pray for Asher in TN


When: 1/9/19

QIC: Spirit Fingers

The Pax: Ginger, Thriller, Paycheck, Dizzy, Flasher, Bobby B, Moped (Respect), Johnny 5, Squatter, Flanders, Knobby, Dr. Phil, Big Worm, Thunderbird, Banjo, Spirit Fingers(QIC)

Conditions: 55 Degrees and Windy

The Thang




Arm Circles x 15 IC

Abe Vigoda x 15 IC

Revese Arm Circles x 15 IC

Crab Cakes x 15 IC

3 Laps around Hoppa’s Yard

Mosey to Picnic Tables


Dips x 16, American Hammers x 44, Bobby Hurley’s x 16, Overhead Claps x 44

3 rounds

Mosey back to Hoppa’s Yard

Escalator 1-15 across the yard – Pax did 1 rep, run to center 2 reps, run to other side 3 reps and so on until 15 reps

1st Down – Big Boy Situps

2nd Down – Squats

3rd Down – SSH

Mosey to the end of Hoppa’s Yard for B.L.I.M.P.S AMRAP

Continue for 10 minutes – Pax finish with 5 Burpees as a Team


BOM: Banjo



Today’s workout was in honor of the butt whipping the Clemson Tigers put on Alabama. Popular numbers in today’s workout included the number of wins for the Tigers (15), the number of national championships (3), and the score 44-16. The reason we stopped on 3rd down was to accomplish what the Crimson Tide could not. The Blimps were in honor of the Blimp worthy performance that the Tigers put on Monday night. It was a fun game but as I reminded the Pax, it is only football and the joy is fleeting. Let’s be men of substance and keep our eyes firmly fixed on Christ and how he can bring joy and purpose to us and this world. Amen and Go Tigers!