1 Year of F3

Posted on Posted in Backblasts
  • When: 09/05/16
  • QIC: Snuffleupagus aka “Snuffy”
  • The PAX: Seat Down, Big Bird, Biiiing (Tribute), Jumanji (Tribute), Corleone (Double Respect), Toxic (Double Respect), PUD, Farah & Farah (Double Respect), Lifo,


1 Year of F3, Labor Day of 2015 was my first experience of F3. The day started with our normal banter and sarcasm, minus a few of the Pax that normally add so much color to our communication. I won’t call out any names.

  • Warm up:
  • SSH 20 I/C
  • LBACF 20 I/C
  • LBACB 20 I/C
  • Mosey to the Basketball Court:
  • Suicide Lunges
  • 20 Merkins
  • 20 Squats
  • 20 Big Boy Sit-ups
  • 10 Burpee’s
  • Mosey to the park bench area:
  • Ladder of 10
  • 9 Dips 1 Derkin
  • Mosey to the playground:
  • Trifecta start at 10 and work down to 1
  • 10 Pull ups
  • 10 Big Boy Sit-ups
  • 10 Squats
  • Mosey back to the park bench area:
  • 10 Jump ups
  • 10 Derkins I/C with LIFO
  • Mosey to the Football Field:
  • Last year at this point I couldn’t even run across the field.
  • Indian run around the field, wagon wheel back to LIFO.
  • 35 Merkins OYO from TOXIC


This past year,

This past year has been life changing for me, on 9/7/2015 was my first experience with F3. I had heard about it for the past year or so as many of my church brothers got into it in Sand Hills and in Lexington. The launch was planned for Jacksonville and I wanted to come and encouraged my son to come, but when the day arrived I had all of the excuses and used them. My son (Big Bird) went to the launch in Jacksonville and continued to attend each work out, as I watched him mature and grow as a young man I was impressed, he was finding something that he had been looking for. He not only was maturing as a person his physical change was noticeable.

Big Bird didn’t harp on me although he did at times encourage me and EH me to come out and try it that I had nothing to be embarrassed about. I finally gave in and attended a work out with no promises. This work out was at Genesis on 9/7/15 which was just getting started then, I met Heisenberg, Jumanji, Bull and others that I can’t remember now, the work out was tough on an old fat man that had been sitting at a desk for the past 13 years. At that time I was topping out at 272 pounds and miserable with little or no energy. I really don’t know how to express the fact that I was hooked that day, something inside of me said this is your last chance.

The fellowship and comradery of the PAX cannot be explained, you have to experience it for yourself and you have to drink the Kool-Aid. I have had the opportunity to post at Sand Hills in NC. At Snake Pit, The Reaper, Shawshank all in Lexington SC and at the Oliver Gospel Mission in Columbia and all have been enlightening for me. In March 2015 we went to St. Simons Island to help with the launch there, Wow, since I am normally the six in JAX I volunteered to be the watch for anyone that was struggling which was good because I struggled some that day. I got to spend some time with a few of the men and hopefully encourage them. I met Cow Tipper, Twinkle Toes, Santa’s Helper and so many more that I can’t name them all, I also now have a new passion, building shovel flags.

I finally took a leap of faith and started volunteering to Q workouts, this adds a new perspective to a work out. To see men of all faiths and ages come together for a common purpose to work-out together, encourage each other and leave no one behind, the world can use more of this. To work toward being better husbands, fathers, friends, leaders in our work and communities. F3 has helped me to think more of other people and what I can do to help them and to put others before myself, to give a hand to those in need, encouragement and love to those who are hurting, counsel for those who are seeking answers.

In closing my update for the past year is I have lost four inches in my waist, one inch in my neck size and lost a total of 38 pounds so far, but that is a byproduct of working out, I ran/walked my first 5K with both of my 2.0’s and I have found something far greater in the PAX and the comradery.

To quote


“Exercise is like climbing a mountain, you are either climbing up or you are sliding back down, there are no plateau’s”.

Snuffleupagus aka “Snuffy”

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