YHC tried to celebrate his one year F3 anniversary Q’ing @GroundNPound on Thursday Feb 19th then on Feb 26th but to no avail due to #snowmagedden forcing campus closure. So the celebration goes to location of my last EH from CK. YAGO, Pullen in the snow and the PAX were unknown to YHC. Today the opportunity and whether or not PAX would show was unknown.

We can’t cancel F3, but where do we go when everything is frozen and covered with ice. I pondered this question last night sledding with my daughters and friends at North Cary Park where CK put the second EH on me just over YAGO.

But not to get distracted. It was clear that we would be invaded by #IceMaGedden overnight, and there would be extremely limited locales for a beat down. With a little creativity, arrangements were made last night.


PAX of 6 enjoyed a light one mile warm-up jog down “near ice free” Norwell and return, with 25cts of SSH, Imp Walker, windmill, mountain climbers, and good mornings in route. Windmills cut short so that we could let by some of that snow removal equipment #richkidshaveitgood

Ice skate to Picnic Shelter:

PAX split into 2 groups of 3

To get moving, there are 5 cones evenly set at 2 1/2 yard intervals, hit every cone down and then back.

First Group

  • Sprint
  • Sprint with 6 diamond merkins at cones 1, 3, and 5
  • Heel kickers left and right
  • High Knees with 10 LBC’s at cones 1, 3, and 5
  • Sprint
  • Karaoke
  • Sprint

Second Group in cadence till top group is finished.

  • Merkins
  • Diamond merkins
  • Squat with alternating kickers
  • Wide grip merkins
  • Squats
  • Fazio Forward
  • Fazio Backward

Single leg lunges, right then left, 20 ct


  • Tom – Crotch Sweats 25 CT OYO [Yeah, someone in F3 gave them this name}
  • Billy – Boat canoe [at his painful leisure]
  • Coney – Box Cutter [20 ct]
  • Ma Bell – Freddy Mercs [20 ct]
  • Callahan – Reverse LBC [20 ct]
  • Riptide – WWII [20 ct]


There are several of the PAX looking for jobs, keep your hearts and prayers out for them and their families


  • Pullen Convergence March 7th.
  • Several coveted F3 treasures coming up such as Mud Run, Spartan, and Go Rucks.
  • We have Q school coming up. I propose that Burt leads a “Mumble Chatter” school. He is the PRO.


I don’t remember much from my first day a year ago at Pullen after a Wonk and CK EH – 6 months in the making. CK lead Wonk and FNG in the #Clowncar on a cold snow / slush filled morning. We showed up to a bunch of men I did not know, several American Flags I was sure would be stolen by the time of our return, my miracle gloves [first and only time], and no real idea what I was getting into.

I do remember that Floppy was the first person to introduce himself and luckily the one I had to carry up to tennis courts, I thought I was going to die. Don’t know how I remember. Cannot remember if it was Feb 15 or 22 from Pullen. I don’t remember half of what we did that day. Thought I was going to toss merlot the entire morning. Zero chance in reliving that Q. I had no idea I was amongst royalty when I met “Sir Fazio” who gets no respect outside of Raleigh. Even in Durham, they are only arm circles.

I went home and slept most of the day.  Sarah hated F3 immediately. But I connected with F3 that day and have rarely missed a week without these men. I have learned to back off and push myself as best I can so that I can still have family time. Sarah is coming around though does not like having to get up 30 minutes earlier to take care of kids in morning on the days I work out.

F3 filled a huge void. 3 rounds of Tony Horton and P90X and I wanted to bash his head. Jogging became a bore. I had lost all interest in the gym. Outside of soccer, there was nothing for a year. Basically I quit. Got fat and lazy. Then comes the EH from Wonk and CK. Now I look forward to the gloom with anticipation; I enjoy it, the friendships, the comradery, the mumble chatter. Most men will not know that “It Sucked” really means, I feel better for being encouraged, pushed, supported, and sharing the challenge with men on a similar journey is a badge of honor. Still a little fat, but never lazy.

.. the man in the glass says you’re only a bum

If you can’t look him straight in the eye.

You can fool the whole world,

down the highway of years,

and take pats on the back as you pass.

But your final reward will be heartache and tears

if you’ve cheated the man in the glass.


Pasted from <http://www.newagemultimedia.com/firebrace/mirror.html>


YHC took us out in prayer.