Author name: Johnny Longo

No title workout!


QIC: Leatherman

Date: July 7, 2020

10 PAX posted

Did things a little different today for the warm up. Extra Credit went to Woodstock for showing up ready to warm up but “had to fly.”
Pun is intended

-Warm up-
Mosey to Old waters edge church
10 4 count merkins
Mosey to Church across from old HOB
15 SSH
Mosey to Tequila Real
10 4 count Squats
Mosey to the Park
15 baby arm circles F and R
15 big arm circle F and R

The Thang:
10 Wide Merkins 1 Big Boys
9 Wide Merkins 2 Big Boys
8 Wide Merkins 3 Big Boys
And so on

Mosey to Kings
10 Dips
10 step ups

Mosey back to chop.

5 on 5 Ultimate football play to 10
Drop pass 5 merkins
Interception 5 Merkins
Incomplete pass 5 merkins
Winners choose exercise at the end .


Winners picked
10 Diamond merkins
So 20 for losers

Ended with BOM and COT
No message today but Fireplex said something about losers and winners though lol.

Diamond Beat Down


QIC- Leatherman

PAX- Ruxpin, Chairman, Wildwing, Gump

Warm up – 30 SSH -15 Cherry Pickers – 15 Moroccan Night Clubs – Arm circles forward and reverse.

Its the All Star Break for MLB so we Mosied to the ball fields for the beat down .

The Thang : two teams broke off one team held plank while first team started the Workouts

Home Plate to 1ST base – walking lunges

1st Base -15 Squats with 3 second hold at the bottom.

1st base to 2nd Base – Bear Crawl.

2nd Base -15 Merkins.

2nd Base to 3rd Base – Walking high knees.

3rd Base – 15 E2KS each side.

3rd Base to Home Plate – Crawl Bears.

Home Plate – 10 Burpees

Repeat for two more rounds .

We broke for 3rd F Message:

I do not know who wrote the quote .
But in my quick 3rd F fashion I hit on how this can impact us as Men.
Ruxpin added to it since we all need a little more of a break lol . Thanks brother !!!

The Thang 2 :

We took a wosey to the Tennis Courts and pulled out the Corn Hole Boards broke off in to teams again. Throwing 6 bags each. if your bag landed on the board the team had ten merkins if you miss you owe 10 merkins. if the bag drops in the hole the team owes 20 merkins. we played this for the last 10 min of the workout .

Ended with Count off -Name-O-Rama and COT.

Yours Truly , Leatherman

Body Temp Rising


QIC: Leatherman

PAX: Summit, Semi, Doubtfire, Ruxpin, Fireplex

Words of Wisdom from SEMI before we got started.


Warm Up:

15 SSH


15 SSH


15 SSH


15 SSH


15 SSH

First things first welcome back Doubtfire !!!!

The Thang:

Mosey to old Napa Building

-Round 1 –

25 Squats – Prison Break – 5 Merkins

20 Squats – Prison Break – 10 Merkins

15 Squats – Prison Break – 15 Merkins

10 Squats – Prison Break – 20 Merkins

5 Squats – Prison Break – 25 Merkins

-Round 2 –

5 Burpees -Lunge R/L down building- 5 BB

5 Burpess – Lunge R/L – 10 BB

5 Burpess- NUR – 15 BB

5 Burpees – Mosey- 20 BB

Break for Message or lack of lol.

You can’t win in life if you’re losing in your min. Change your thoughts and it’ll change your life. – Tony Gaskins

Get back to it !!!!

-Round 3-

Partner up

P1 Wall sits- P2 10 Merkins Switch

P1 Wall sits – P2 10 BB Switch

P1 Wall Sits – P2 5 Burpees Switch

P1 Wallsits – P2 10 Squats Swicth

Mosey back to Circle and due to time we took a detour back for extra mosey

Back at the Circle

15 Derkins on the bench lap around circle

15 Erkins on the bench lap around circle

15 Dips on bench lap around circle

15 Merkins lap around circle.

ended with 7 min MARY.

Count -O – Rama , Name- O – Rama and COT

Your Q Leatherman


DATE: 4-3-2019




Up Straddle Hops 10 I/C each leg

Finkle Swings 10 each leg

Imperial Squat Walkers 10 I/C

Up Straddle Hops 10 I/C each leg

The Thang-

We had a String of Pearls style workout this beautiful Gloom!!!! So we moseyed around Lewes and stopped for the exercises.


25 E2Ks each leg


20 War Hammers


10 Marionettes


10 Outlaws L and R


Protractors all different angles because well because the Q struggles with some stuff but the PAX is always so graceful anyway back to it.



Mosey back to the A/O

3rd F

We did 3rd F back at the A/O and I took a quote from Stan Lee


This quote speaks for it self and for all of us HIM that are F3. The men in F3 are true Superheros in our Homes, Community and Workplace.

Ended with Number- O-Rama, Name-O-Rama and COT.

Your QIC, Leatherman

Burning Legs


Q: Leatherman

PAX: Chappie, Chairman, Ruxpin, Semi, Wildwing

Warm Up:


15 SSH – 15 Cherry Pickers – 15 Moroccan Night Clubs – 15 Mountain Climbers – 15 SSH

The Thang :

Juggernauts ( Carrying a Ruck Sack and Farmer carrying Cinder Blocks) while partner does said exercises AMRAP. Switch for partners turn.

You against You !!!

1st- Lunge across boat house parking lot and back while partner does LBC’s. SWITCH

2nd-Lunge across lot while partner does Merkins. SWITCH

3rd- 2 laps while partner does squats. SWITCH

4th- 3 laps while partner does Flutter Kicks. SWITCH

5th- 4 laps while partner does Carolina Dry Docks. SWITCH

Break for 3RD F.

Q Pulled from the Q-Source Article Shorties. Touched on how it relates to my life and the of the other HIM.

The Thang 2 .

Finished with a round of MARY or so the PAX thought.

We did Pinocchio PAX laid head to head in a circle doing flutter kicks and passing around CINDY for remainder of time (4min)

Ended with count-o-rama and COT

Yours Truly,


Brisk Beat Down

Date: 03/6/19

AO: Primis, Lewes DE

QIC: Leatherman

Only a few brave HIM showed for this chilly beat down.

Warm up

SSH – 15

Calf Raises -15

Imperial Walkers – 15

Arm Circles – 10 Forward- 10 backwards

SSH – 20

The Thang

Mosey away from the courts to get out of the wind and landed in the Citizens Bank Parking lot for some upperbody

20 Merkins I/C 20 Thigh Taps I/C 20 Carolina Dry Docks 20 Should Taps I/C 20 Staggered Merkins 10 L and 10 R

We picked up and went for a mosey to the Post Office for some lower body.

20 Squats I/C 20 Forward Lunges 10 each leg 20 Cannon Ball Squats 20 Sumo squats Mosey over to a knee wall for 10 step ups each leg

Mosey to M and T Bank for some Mid Section

20 LBC’s 20 Leg Raises 20 Flutter kicks I/C 20 American Hammers 20 Big Boys

We took a break there so we could get the F3 Message in I will post at the end.

Finished off with a quick partner Workout and due to time we had to cut short and mosey back to the A\O.

P1 did 5 burpees while P2 held the wall ( wall sits) we did 3 rounds each before time was up.

Once we were back to the A/O Chairman recommended we do 5 more burpees since we had 30 seconds left so Q bit and we did 5 more burpees.

Count-O-Rama, Name-O-Rama, and the Circle of Trust. 

QUOTE :You Will never always be Motivated, o you must learn to be disciplined. -Unknown

The Message was taken from a website

Discipline vs. Motivation

“Only the disciplined are truly free.  The undisciplined are slaves to moods, appetites, and passions.”  — Stephen Covey

What’s the difference between motivation and discipline?

I like to think of discipline as “what to do” and motivation as “why to do.”

Discipline has a Latin root, but the gist is it’s about teaching.  So I think of self-discipline as teaching yourself self-control and shaping your behavior, so that you’re not a slave to your motivations.

Use Discipline to Bring Out Your Best

Primal motivations served us at one point, but society’s changed what survival means.  For more precision, you can think of discipline as shaping your thinking, feeling, and doing to adopt a new behavior.

Discipline serves you most when motivation says do otherwise.  At the end of the day though, I think a key is to find ways to link things to feeling good.

You do more of what makes you feel good and less of what makes you feel bad.

Motivation is “Why to Do”

Motivation is the why behind the goal.  It’s your little engine that says you can, when the rest of you says you can’t.

It’s also the same force that can help you move mountains, on a good day.

Motivation is a life-long skill that you can improve through self-awareness and proven strategies.  The better you know your own drivers and levers, the more effective you’ll be at getting the results you want in your life.

Discipline is “What to Do”

Then there’s self-discipline.  Self-discipline is the ability to correct your behavior (Self-discipline is simply correcting or regulating your behavior for the sake of improvement.

Will is based on thinking and reason to create action – motivation is more from emotion.)

It helps you get back on your course when you fall off your path.

It helps you do the right thing in the moment for your long-term benefit, when you may want to do something else.

According to Stephen Covey, “Only the disciplined are truly free.  The undisciplined are slaves to moods, appetites, and passions.”

Self-discipline is a muscle that gets stronger the more you flex it.

Motivation and Discipline Work Hand in Hand

Motivation and self-discipline work hand in hand.  Motivation can be your initial inspiration.  When you lose your initial inspiration, self-discipline can help keep you going.   To commit to self-discipline, it’s your initial motivation that says it’s worth it.

I think you find your motivations when you ask questions such as “What do you want to do?” and “What do you want to avoid?” and  “Why do you want to do that?”

I think you encourage discipline when you yourself “What’s the best thing for you to do?”

How to Make Discipline Actionable

Where there’s a will, there’s a way. It’s easy to do what you’re motivated for.  It’s not easy to do what you’re not motivated for.  How do you transition to the right behaviors?

There are a few things you can do:

  1. What’s the right thing for you.  Get clarity on what the right things for you to do are.  You can’t discipline or correct course if you don’t know what to change to.
  2. Treat motivations as input.  What does your mind want, what do your emotions want? What does your body want?
  3. Decide up front.  This is the key.  Decide on your behaviors before hand.  Once you’re in the thick of things, it’s easier to react than respond.  You can respond more effectively if you committed to a decision.
  4. Ask yourself questions.  Get in the habit of asking yourself “what do you want to do?” and “what’s the right thing do to?”  What you want to do is your motivation, what’s right for you will take discipline.
  5. Make motivation work for you.  Discipline lights up your way, but motivation is your fuel.  Progressively shape your thinking, feeling, and doing until it’s a habit.  You can start a question or thought at a time.  Remember that your thoughts change your feelings.
  6. Link it to good feelings.  Remember to link things to good feelings for the long run.  This can be as simple as changing how you think about something or internalizing how you value something.  Acknowledge and reward your good decisions and actions.

Don’t be a slave to your motivations.

Free  yourself up through discipline.

Use discipline and motivation together to realize your potential and bring out your best.

Diego and his Crazy Cousins

Thursday 14 2019

QIC- Leatherman

PAX- Waterfall, Chattahoochee, Chappie, Summit, Fireplex, Chairman, Wildwing , Semi

Warm Up-

15 SSH

15 Moroccan Night Clubs

15 Cherry Pickers

15 Squats

Capri Lap

The Thang

Partner up for a little Diego Doracide with Cindy

partner 1 suicide across parking lot

Partner 2 does exercises. Switch off till Rep amount is completed

100 Merkins – 150 Overhead Press with Cindy – 200 LBCs –

250 Curls with Cindy – 300 Squats with Cindy

We stopped half way through for the message

Perseverance – Persistence in doing something despite difficulty or delay in achieving success.

” Perseverance is a positive, active characteristic. It is not idly, passively waiting and hoping for some good thing to happen. It gives us hope by helping us realize that the righteous suffer no failure except in giving up and no longer trying. We must never give up, regardless of temptations, frustrations, disappointments, or discouragements” – Joseph P. Wirthlin

That Quote speaks to all who post never give up always finish strong regardless of the temptation to quit.

We finished with a failed attempt at partner squats and owing burpees lol.

so we moved onto a 9 min round of MARY.

Name-o-rama and COT to finish out a great morning.

Pyramid of Pain


QIC: Leatherman

A/O: CHOP, Milton DE

PAX: Ruxpin, Chappie, Wildwing, Summit, Fireplex, Chattahoochee, Chairman, Semi, Leatherman

Warm-O-Rama: 15 SSH- 15-Wind Mills- 15 CherryPickers-15 Moroccan Night Clubs

Snake Run with Coupon ( cinder block ) Overhead to the Car Wash.

The Thang :

5 Merkins-5 Big Boys-10 Coupon Swings

10 Merkins- 10 Big Boys – 10 Coupon Swings

15 Merkins – 15 Big Boys – 10 Coupon Swings

20 Merkins – 20 Big Boys – 10 Coupon Swings

25 Merkins- 25 Big Boys – 10 Coupon Swings

20 Merkins- 20 Big Boys – 10 Coupon Swings

15 Merkins -15 Big Boys- 10 Coupon Swings

10 Merkins – 10 Big Boys – 10 Coupon Swings

5 Merkins – 5 Big Boys – 10 Coupon Swings

Break for 3rd F :

The 3 Rs of Habit Forming The reminder the routine the reward

Reminder The cue a trigger that starts the habit

Routine The action you take. The habit itself

Reward The benefit you gain from doing the habit

The Reminder for us setting the Alarm !!!

The Routine for us POSTING , Working hard and Completeing the Exercise set for us !!

The Reward for us Bonds formed ,Healthy body and Mindset.

Quote: We don’t Grow when things are easy: we grow when we face challenges.

Quote: Don’t limit your challenges. Challenge your limits

If you are unwilling to Risk the unusual, you will have to settle for the ordinary . Jim Rhone

For us the unusual 5:15am workouts HOT-COLD-SNOW-RAIN-ICE the ordinary a boring gym life.

Thang Part 2:

Mosey with Coupon back to A/O and stack the Blocks at the wall.

All PAX line up wall sits pass the blocks down the line and back

Second Round first man 10 block curls while PAX stay seated on the wall. Pass block and so on once last man is done come back down the line 15 block curls. All finished stack blocks

Number-Rama, Name-O-Rama, COT.

Yours Truly


Whole Body Beat Down



PAX – Chappie , Chairman, Ruxpin, WildWing

Warm-Up :


Moroccan Nightclubs I/C

Seal Jack I/C

Wind Mills I/C

The Thang :

Mosey to the Bank

20- lunges


20-Flutter Kicks



20 -Carolina Dry Docks

20- Four Count Freddies


20-Split Squats


10-Big Boys


20-Step Ups

20- Decline Carolina Dry Docks

Monkey Humpers while cars came by for a little fun.


Mosey back to the A/O

20- Merkins

20- Squats

20- Gas Pumpers

F-3 Message was pulled from the Q-Source

F3 | DISRUPTION (F1) January 1, 2019January 1, 2019 by Dancing Idiot


Disturbance To The Status-quo

Leaders influence movement to advantage

A leader is a person who can influence people to do things that they would not have done otherwise. Put another way, but for the influence of the leader, the things done by his followers would not happen. The leader is the agent, the impetus and the proximate cause of his followers’ movement toward the doing of those specific things that he identifies as advantageous. Without him, they would remain static and focused on maintaining the status quo. In the heart of man inertia will reign—absent a Disruption .

The connection between movement and leadership is critical because it presupposes a need for action, a recognition by the leader himself that the status quo is something less advantageous than some other place, a location the leader visualizes and then articulates to his followers. Only then can the leader begin to persuade them to follow him to the new place. He must describe it to them first because people will only overcome their inertia and follow someone if they believe that he knows where he is going. They won’t leave the known for the unknown, no matter how charismatic the leader is.

Because it induces movement, leadership causes Disruption

Leadership wrenches people away from the place at which they were determined to remain. It causes them to question the foundation for their belief that their status quo was desirable and that stasis was in their best interest. It attacks the palpable (but false) sense of security that inertia provides. Like the agitator in a washing machine, leadership dislodges things long embedded in people’s emotional fabric, things that are impure and do not belong there but to which they had become accustomed—like a ketchup stain on their favorite shirt.

Being both Disruptive and agitating, leadership will naturally make people uncomfortable, at least until they begin to see for themselves that they are being led to a place of advantage.

If a man calls himself a leader but does not cause Disruption by initiating movement, then he is not practicing leadership. He might be doing something else, like managing or governing, but he is not leading. He is a leader in name only until people begin to follow him to an advantageous place that he has visualized and articulated to them. A Leader is a person who influences movement to advantage.

A great Leader’s legacy is built on love

The degree to which a Leader is able to influence movement is dependent upon his level of skill. People will follow a Leader when he is in the room. People will continue to follow a good Leader when he has left the room. But only a great Leader is able to influence movement to advantage even after he has died. That is a legacy Leader, and he is a rare breed who leaves a legacy that is built upon love.

All great Leaders aspire to leave a legacy. Leadership is a difficult skill to master, requiring desire, commitment and love. Having paid for that skill with blood, sweat and tears, great Leaders have the natural inclination to pass on what they have learned and to be remembered for it. This yearning is what creates their legacy. It comes from the Leader’s love for his followers and his sincere desire to see them obtain advantage.

A great Leader accelerates throughout his life. He views leadership as a craft that must be honed through continual study and application. In the way that a lawyer or doctor practices his profession from the standpoint of service to his client or patient, the great Leader’s focus is always upon his followers rather than himself. It is their best interests, not his, that motivates his actions. It is their advantage, not his, to which he initiates movement. This is only possible if, first and foremost, he loves them more than he loves himself.

The great Leader knows that If his love is not great, than neither will be his leadership.

Do not Rucking Quit!!!

Q: Leatherman 

Pax: Chairman, Chappie, Chattahoochee, Ruxpin, Wildwing

Warm Up-

SSH- 21

Cherry pickers-15


Moroccan Night Club-15

The Thang:

Partner up and alternate exercises for 3 rounds

Exercise 1

Partner 1 Max Merkins with Ruck on 40lbs

Partner 2 Holds Plank without Ruck

Exercise 2

Partner 1 Dead lift to overhead press with Ruck 10X

Partner 2 Broad Jumps 10X no Ruck

Exercise 3

Partner 1 Flutter Kicks holding Ruck above head

Partner 2 Mosey to Hotel and Back ( Distance unknown but brought the Suck to the partner Flutter Kicking )

Exercise 4 

25 Partner Big Boys passing Ruck 

5 Burpees in between sets 

All Pax finished strong and no one QUIT 

Ended with COT and Prayer


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