A Grand Old Focker

DATE: 14 JUNE 2023

QIC: Focker

YHC took the Q today on the 248th birthday of the United States Army and the day we honor the flag of this great nation. The warm up consisted of 6 exercises for 14 repetitions since today is 6/14. The beatdown consisted of 8 exercises for 31 repetitions each for a total of 248 repetitions to honor the 248th birthday of the US Army. After completion of all 8 exercises we did a short lap in the parking lot. After the last round of exercises we completed a long lap and ended the beatdown with a Sherlock Shuffle. We completed 3 rounds of the 8 exercises. Upon completion of the COT all HIM present lined up and recited the Pledge of Allegiance to the flag.


Hip Circles – 7 each direction

Moroccan Night Club – 14 IC

Turn & Bounce – 14 IC

Cherry Pickers – 14 IC

Windmill – 14 IC

SSH – 14 IC




LBCs – 31

DIPs – 31






3 RD F:


America’s Revolutionary War began on 19 April 1775 with exchanges of musketry between British regulars and Massachusetts militiamen at Lexington and Concord. As their fellow citizen soldiers from New Hampshire, Connecticut and Rhode Island responded to the alarm, a state of war existed between the four colonies and the British government. Called the Army of Observation, a force of New Englanders surrounded Boston and had the British troops who occupied it under siege, but they needed help. They appealed to delegates who represented all thirteen colonies to join them in the struggle for American liberty.

When the delegates to the Second Continental Congress convened in Philadelphia on 10 May, they soon learned that armed men commanded by Ethan Allen and Benedict Arnold had captured the British forts at Ticonderoga and Crown Point on Lake Champlain in New York. The constitutional crisis, in which Americans sought a redress of grievances from the British king and Parliament, had become open hostilities. The delegates realized that even though many desired reconciliation, they would now have to address the new military situation. The Congress took the next step that eventually transformed a local rebellion into a war for independence when it established the Continental Army: the force we know today as the U.S. Army.

On 14 June 1775, Congress “Resolved, That six companies of expert riflemen, be immediately raised in Pennsylvania, two in Maryland, and two in Virginia… [and] as soon as completed, shall march and join the army near Boston, to be there employed as light infantry, under the command of the chief Officer in that army.”

The delegates then prescribed an oath of enlistment that required the soldiers to swear:

“I have, this day, voluntarily enlisted myself, as a soldier, in the American continental army, for one year, unless sooner discharged: And I do bind myself to conform, in all instances, to such rules and regulations, as are, or shall be, established for the government of the said. Army.”

The next day Congress voted to appoint George Washington “to command all the Continental forces” and began laying the foundation for “the American army.”

The Origins of Flag Day

That the flag of the United States shall be of thirteen stripes of alternate red and white, with a union of thirteen stars of white in a blue field, representing the new constellation. 

This was the resolution adopted by the Continental Congress on June 14, 1777. The resolution was made following the report of a special committee which had been assigned to suggest the flag’s design.  A flag of this design was first carried into battle on September 11, 1777, in the Battle of the Brandywine. The American flag was first saluted by foreign naval vessels on February 14, 1778, when the Ranger, bearing the Stars and Stripes and under the command of Captain Paul Jones, arrived in a French port. The flag first flew over a foreign territory in early 1778 at Nassau, Bahama Islands, where Americans captured a British fort.

Both President Wilson, in 1916, and President Coolidge, in 1927, issued proclamations asking for June 14 to be observed as the National Flag Day. But it wasn’t until August 3, 1949, that Congress approved the national observance, and President Harry Truman signed it into law.




Announcements: Labor Day beatdown at the boardwalk on Labor Day. Sherlock will post more about kickball tournament. Prayer requests: Quattros father-in-law and family, Ruxpins M and family, my son and his upcoming surgery. All the unspoken needs and intentions of all HIM present and the HIM in our group.

Let It Glow!!

The Beatdown…
Station 1:

triple threat merkins


air squats

flutter kicks (4 count) 

Lap and Glow Stick Switch

Station 2:

 iron mikes (25 each leg)

mountain climbers (4 count)

leg raisers

Coupon curls 

Lap and Glow Stick Switch

Round 1 at each station: 40 reps each exercise (lap and glow stick swap)

Round 2: repeat with 30 reps (lap and stick)

Round 3: repeat with 20 reps(lap and stick)

Round 4: repeat with 30 reps  (lap and stick) 

3rd F:

While in Church last week, some guy talking up front made a profound statement that honestly made me feel a lot better about the Christmas season, and my thoughts concerning the gift of Jesus all together.  He said something to the tune of… “Jesus is the light during this season, and throughout every other season.” Id been thinking about that same thought a lot leading up to Christmas and Id been making that connection a lot ever since our family committed ourselves to following Jesus  during our baptism in August. To be honest, leading up to the baptism I had this sense of complacent calm that after we publicly pronounced our faith as a family… the commitment was openly made and the path with Jesus would just appear naturally, easily, and fluidly. While some of what I thought would happen was true, what took me by surprise was the overwhelming challenge that would hit me soon after. This path was going to be rewarding in so many ways, but it would not be without it’s hurdles, because the road bumps that I once ignored and dodged, or solved by taking the easy solution, now presented them selves as an obstacle that I had to handle in a way that He would be proud of. Take for example us… we’re all members of a society in which we’re trying to do the best we can. And with that, we have a huge responsibility to be a faithful role model. And to piggy back off whirlybird… your kids (and everybody else around you both old and young) do watch you. When you cuss when you smash a finger, when you lose your temper in traffic, when you tell your wife you love her and make her tea in the morning, when you own up to a mistake, and even when you think their eyes are closed with you during prayer… They’re always watching to see what they can learn from you. The big questions is, what are you showing them? From that knowledge I think it’s important that we own, accept, and embrace the challenge of not only knowing about the Lord, but truly walking so instep with Him so that anybody who’s watching knows exactly where you stand, and the sense of security and resolve that a Christ centered life gives you. Coupled with that incredible challenge is understanding and admitting that things aren’t always easy, we screw up… and we aren’t perfect. There’s an amazing path laid out in front of all of us that leads to forgiveness and salvation. That being said, the path that is laid out will lead you to challenges, tests worse than those in a 7th grade science class, and even some rejection and sadness that will test everything you stand for. The guidance and comfort that Jesus provides can give you what you need to conquer all of that. If it’s being a leader…. His words teach about that. If it’s guiding your children…. His lessons are perfect for that. If it’s being a better husband, there’s many important lessons to learn in the Bible, and if it’s commitment to a healthier life that serves as an example to our friends, family, and community (and possibly leads to a sweet patch) there’s wisdom about that too. So what stands in our way??? A commitment to taking that next step, embracing the challenge as one that YOU need to tackle, and walking with Him in order to meet your goal. Accept the challenge, own the challenge, embrace all of life’s hardships as a chance to learn and be blessed. Romans 8:18 reads “For I consider that the sufferings of this present time are not worth comparing with the glory that is to be revealed to us.”  A new year is upon us, and if you happen to stumble on your path or fall into darkness in 2023, Get back up into the light and move forward even faster, because He’s got your back, and those who are watching you will follow. 

Workout Continued…

  • Finish up as many reps at last station as possible with lap and stick swap in between.
  • Chappie lap to cool down!

Announcements and Prayer Time

“The Jerk” He hates abs!!

6 HIM gathered together on a chilly morning to embrace the suck as YHC Gump was brought back from the dead with a surprise Q (thank you Sherlock much appreciated). We welcomed a HIM (Breakfast Club) from downrange back as he was visiting family for the Holidays.

Warm o rama

  • 20 SSH
  • 10 windmills
  • 10 grady corn
  • 15 crab flippers


In typical Gump fashion we went for a stroll through the GRITMILL. We Mosied the Riverwalk around for a warmup just to get us over to Gigante parking lot. Here we worked thru the 100 ab workout.

  • PAX completed 100 of an exercise, first one to 100 called it and everyone was done, after the exercise we did a lap around the parking lot. The exercises were as follows:
  • 100 LBC- lap
  • 100 BBSU -lap
  • 100 flutterkicks single count- lap
  • 3rd F message
  • 100 doubletap LBC- lap
  • 100 American hammers- lap
  • finished up the workout the way we started and took a nice mosey back down the riverwalk to end the beautiful Gloom

3rd F message

Colossians 1:10-14

10 That ye might walk worthy of the Lord unto all pleasing, being fruitful in every good work, and increasing in the knowledge of God;

11 Strengthened with all might, according to his glorious power, unto all patience and longsuffering with joyfulness;

12 Giving thanks unto the Father, which hath made us meet to be partakers of the inheritance of the saints in light:

13 Who hath delivered us from the power of darkness, and hath translated us into the kingdom of his dear Son:

14 In whom we have redemption through his blood, even the forgiveness of sins:

it was great spending the morning with all of you HIM, i will be back out regularly as soon as I can. It’s hard to drive from anywhere to get the kiddos on the bus by 610, and on the days my wife has off work I let her sleep in because Shes been working full time and going to college full time. Saturdays I take the kiddos out hunting. Just know our family has changed in the past 2 years and I am fully focused on serving them. See you Gents soon!!

Burp to School Bash

Date: 8/2/22

QIC: Chappie

YHC took liberties to request being today’s Q for two reasons: 1) He wanted to jump start August’s Burp to School Challenge, and 2) He wanted to bring in his double-nickel birthday by serving up a stout offering of Burpees. However, not to be out-done Wildwing chimed in for his first “Triple Respect.” The guy is amazing! He’s been posting with a busted up ankle and a newly fused back that resulted from a head on collision in which he lost the love of his life (5/29/22). Tclaps and prayers, brother.

So here’s how it all went down:


  • SSH – 10 IC
  • Crab Flipper – 10 IC
  • Windmill – 15 IC
  • Lanco Special – 10 IC
  • Merkins – 55 OYO

To-Go Order: The rest of Warm-O-Rama was done on the way to H.O.B. Elementary. Since our mouths were full of water, the trick was to watch the Q and do what he was doing since YHC could not talk with his mouth full (that’s what mama said). On the way YHC led with Mosey, Nur, Butt Kickers, Karaoke one way, Karaoke the other, Mosey, High Knees, Toy Soldiers and Mosey. Those who reached the destination with water still in their mouth were awarded with 18 Burpees (freebies for PAX to withdraw from their August Burpee account). Shout out to all the victors, especially to Fireplex for the first-time win! Here’s a glimpse at what August will look like for F3 First State…

And now…


After winning PAX did their 18 Burpees, YHC shared his 3rdF message (see below). Then PAX paired up and did the infamous “Burp Back Mountain” on the side hill of the storm pond: Partner 1 runs to the bottom then Nurs back to the top, while Partner 2 is doing Burpees. Rinse and Repeat until all PAX pairs reach a cumulative 100 Burpees. Keep moving; as the sign said, “No Stopping, No Standing, No Parking. (To this point PAX potentially completed a total 68 Burpees.)

Wosey to the school entrance. Mosey back to the AO.

Once back the PAX took to the parking lot lines for Line Dance Burpees: Did 5 Burpees, jumping across the line between each rep. 2 Rounds of 5 (5-5) totaling 10 Burpees. Shout out to all the PAX who brought school supplies; keep up the good work men!

Total Burpees on the day = 83. PAX get to withdraw the amount equivalent to the school supplies they brought. The 2nd Annual Burp to School Challenge is on!

The Shirt Says It All

That’s a wrap! PAX circled up…


  • Number-Rama : 19 PAX (including FNG Blue Box)
  • Name-O-Rama
  • Announcements/Prayers: Prayers for Fireplex’s dad, battling cancer; for Blockbuster, facing a big test today referred to as “the widow maker.”
  • YHC stood in for Semi today to transfer the CHOP shovel-flag today to new Site-Q Whirlybird. Welcome to the leadership circle, brother! And Tclaps to Semi for doing a great job as Site-Q and planting the shovel-flag for the last 2 years. Thanks brother!
New Site-Q Whirlybird (r)

Always a privilege to Q, especially when celebrating a berfday AND when launching the 2nd annual Burp to School Challenge. Great Coffeeteria followed as YHC’s M threw down with some of the best coffee cake on the planet!!

Chappie, out!

For today’s 3rdF, see the following…

Shared Pain Builds Trust (DREDD, Q Source, 137)

“About my 3rd week of Ranger School the instructors marched us to a pond in the outback of Ft. Benning. There in the water was a narrow ladder that ascended 40′ to a 4×4 Plank that spanned 40′ above and across the pond. The idea was to climb the ladder, walk the Plank and drop from the rope into the water, which was nasty and cold. There was no safety line–if you fell, you fell. It was dirty and dangerous. And, although it would’ve been an easy thing to do were it only 5′ off the ground, walking that forty feet of Plank forty feet above the water was one of the most difficult things I had ever done at that point in my life. It only took about 2 minutes to walk that Plank, but it felt like two hours.

In truth, I didn’t want to do it. I’m certain that very few of my fellow Ranger School students wanted to do it either. And some men, maybe 5%, didn’t do it. They wanted to graduate from Ranger School just as much as the rest of us, but something within them just would not let them climb that ladder, walk that plank and drop into that water. The stress was too much.

But the others, the ones who were able to overcome the dirt, danger, and difficulty, we learned something about ourselves and each other that dramatically strengthened the TRUST between us. It only took 2 minutes, but such is the power of dirty, dangerous, and difficult things to bond men together. Shared pain builds trust.

F3 has an acronym for the dirty, dangerous, and difficult things we do to build Trust. We call them CSAUPS, which stands for…. This satirical on our part because a CSAUP is neither stupid nor pointless, it is a very efficient way to share pain. A CSAUP can be an obstacle race, a GORUCK challenge, or a GROWRUCK weekend or anything else that provides the opportunity for dirt, danger, and difficulty. Completing it together tells the participants something about themselves and each other–that they are men upon whom others may safely rely. The nature of the event is not important. What matters is that the Q uses the CSAUP to apply stress to his Team to build the Trust-relationship between its members.”

YHC’s addition: I’ve never been one of those who teaches that if you just accept Jesus, your life will be perfect. The Scriptures say too much about suffering to think that way.

1 Peter 1:6-7 say, “In this you greatly rejoice, though now for a little while you may have had to suffer grief in all kinds of trials. These have come so that your faith–of greater worth than gold, which perishes even though refined by fire–may be proved genuine and may result in praise, glory and honor when Jesus Christ is revealed.”

Though this month’s Burp to School Challenge may seem Completely Stupid And Utterly Pointless it is neither stupid nor pointless: It’s a way for F3 First State to share pain AND to do something good in the midst of it (provide school supplies)…plus, we’ll all get stronger.


  • Trust is an essential element of shared leadership
  • Stress testing build reliance
  • Shared pain builds trust.

July 21st Beatdown

Good morning to you HIM

This was done on a whim

I am no pro

As most of you already know

You are here at F3 

Because you want to be

If you can’t do any particular move

Just keep up with your own groove

You can not sue

So don’t even try to

We have to get going before Wooly has to Poo


Side straddle hops

Cherry pickers


Chairman lap

Rope climb

American hammers

Chairman lap

Flutter kicks

Big boys

Chairman lap


Thinking By Walter D. Wintle

If you think you are beaten, you are

If you think you dare not, you don’t,

If you like to win, but you think you can’t

It is almost certain you won’t.

If you think you’ll lose, you’re lost

For out of the world we find.

Success begins with a fellow’s will

It’s all in the state of mind.

If you think you are outclassed, you are

You’ve got to think high to rise,

You’ve got to be sure of yourself before

You can ever win a prize.

Life’s battles don’t always go

To the stronger or faster man,

But soon or late the man who wins


Chairman lap

Open the door

Sherlock shuffle

Chairman lap

Caterpillar crawl ups

Bolt 45s 

Dice game 

A Twisted Deck of Pain

DATE: 22 JUNE 2022

QIC: Focker

YHC had his Virgin Q this morning! Thanks to the 17 HIMs who showed up for a record attendance at The Grit Mill! It meant a lot to have such good representation on my first Q. I decided to use fate and the F3 Workout Cards to assist me on the beatdown.


  • Disclaimer given
  • Moroccan Nightclub – 20 IC
  • Side Straddle Hob – 20 IC
  • Imperial Walker – 20 IC
  • Cherry Picker – 20 IC

Following the warm-o-rama we mosied to the parking lot at Arena’s and the PAX circled up around the speaker and workout cards.


YHC broke out his new F3 Workout Cards for this beatdown. With the PAX circled around the cards about 15 feet from the deck of cards. Inspired by T-Rex using music for his beatdown, YHC brought a speaker to play 90’s alternative for the entire beatdown.

Everyone bear crawls to the center where YHC drew five cards for the first set and a different PAX was identified for the subsequent sets. Once cards were drawn, everyone crawl beared back their original position.

Call out for the exercises written on the cards as follows:

  • 2-10: card value + 10 reps for the exercise
  • Royals: 25 reps for the exercise
  • Ace: 50 reps of that exercise

At the completion of the set everyone bear crawls back to the deck for more cards.

Set breakdown:


14 – Alternating Side Squats

25 – Freddie Mercury’s

12 – Bulgarian Split Squats

18 – Backward lunges

25 – Diamond Merkins


13 – High, Slow Flutter Kick IC

17 – Monkey Humper

14 – Carolina Dry Dock

Bear crawl 15 feet, Crawl bear 15 feet

20 – Rosalitas

Conducted the 3RD F after the second set:

Continuing the theme of checking on each other and on the people in our lives with whom we haven’t spoken to in a while. YHC shared a personal story of how he was going through a difficult time in his life and felt alone and had received a special message to seek out Psalm 20.

Psalm 20
For the director of music. A psalm of David.
1 May the Lord answer you when you are in distress;
may the name of the God of Jacob protect you.
2 May he send you help from the sanctuary
and grant you support from Zion.
3 May he remember all your sacrifices
and accept your burnt offerings.[b]
4 May he give you the desire of your heart
and make all your plans succeed.
5 May we shout for joy over your victory
and lift up our banners in the name of our God.

May the Lord grant all your requests.

6 Now this I know:
The Lord gives victory to his anointed.
He answers him from his heavenly sanctuary
with the victorious power of his right hand.
7 Some trust in chariots and some in horses,
but we trust in the name of the Lord our God.
8 They are brought to their knees and fall,
but we rise up and stand firm.
9 Lord, give victory to the king!
Answer us when we call!

Two days later, YHC met a woman while performing his duties as a nurse, and she was the key to change the direction his life was going in and make everything right in his world. Continue to reach out to each other and to others in your life. You just may be the person to turn their life around for the better!


16 – Jumping lunges

25 – Monkey Humper

17 – Derkins

18 – Luge

25 – American Hammers


14 – Heels to Heaven

20 – Butt Kicks

18 – Merkins

17 – Lil Baby Crunches

15 – Hand Release Merkins


19 – Squats

16 – Wide Arm Merkins

50 – Calf Raises

25 – Shoulder Taps

19 – Ranger Merkins 

Mosey back to The Grit Mill to end the beatdown.




  • Welcomed Thomas Lilly FNG nicknamed as Knobs.
  • Announcements: TRexs’ M’s event this weekend at Milton Memorial Park. Roving Ruckf3st Friday will be at The Grit Mill
  • Prayer: For Quattro’s friend who was recently diagnosed with colon cancer. For MacDaddy and Taps and the group traveling via bicycles. Prayers for all us HIMs to be the leaders and examples to others in our homes, jobs, and communities. Prayers for all the needs and attentions of those present.

I am honored that so many PAX showed up for my VQ! I was truly grateful and humbled.

Focker, out!

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