15 PAX reporting for 12-year old Kneehigh’s first Q. Part of New Q March.

#Flash #Nomad #Maize #PVC #Cornwallis #Brickyard #Khaki #Zamboni #Logger #Wolverine #Beefsteak #BettyCrocker #DC #Marshall #Kneehigh

Weather: Rainy and Wet and Cold


  • Motivators from 5
  • Down on the wet for some American Hammers


  • Mosey to Circle by the Bridge
  • Cards: Diamonds = ‘Mericans, Spades = Mountain Climbers, Hearts = jump squats, Clubs = Side Straddle Hops
  • Two rounds around the circle, cards got soaked, thrown in the trash bin
  • ‘Round the circle again, partial motivator each stop.


  • ABC’s
  • Morning/Evening
  • Flutter Kicks
  • Betty Crocker, Guest PAX from Savannah, GA: Boat and Canoe



Four Leaf Clover (clearance priced)

26 degrees, no wind

17 PAX: Marshall, Wolverine, Zamboni, Motorboat, State, Flash, Cornwallis, Kneehigh, Brickyard, Tulip, Logger, Khaki, PVC, Maize, Headlock, Swayze, Nomad

Warmup: Motivator x 15

Mosey to lower parking lot

Bear craw about 5 spaces, crab walk about 5 spaces, repeat to end of lot. Repeat back the other direction to middle of lot


Merkins x 25 – run to corner light post

Squats x 25 – run to corner light post

Burpees x 25 – run to corner light post

In-place lunges (each leg = 1) x 25 – run to corner light post

Repeat above x 4

Mosey to COT, recover/recover


Appreciate the opportunity to Q this morning. Weather was perfect and it was awesome to see the early morning moon while running up the hill at the end of the workout. Privileged to be connected to such a strong group of men. Thanks for the accountability! Mumble chatter was mostly concerns about the number of motivators picked for the warmup (“looks good on paper” – so true) and general conversation to help get through.

Four Leaf Clover (clearance priced)

Pi Day

Weather: 55 degrees with some wind


  1. State
  2. Brickyard
  3. Beefsteak
  4. Khaki
  5. Tulip
  6. PVC
  7. Cosmo
  8. Cornwallis
  9. Marshall
  10. Kneehigh
  11. Wolverine
  12. DC
  13. Maize
  14. Zamboni
  15. Bay Watch
  16. Logger


  • We’re not professionals.
  • We don’t know your fitness level.
  • F3/North View Church isn’t liable.
  • Dangerous ground.
  • Modify.

Warm Up

  • 20 – SSH
  • 10 – Kick w/twist
  • 10 – Windmill
  • 20 – Seal Jacks
  • 10 – Weedpickers


  • Dirty Hookup
  • Imperial Squat Walkers
  • Lateral Ventral Raises in Plank
  • Lunge w/ Knee up

Rock Push – Similar to bear crawl but your hands stay on your rock as you push it across the parking lot. When you get to the other side hold Al Gore. When all PAX arrive 10 squats IC. Repeat back to our starting position.

Animal Planet  – starting on one side of the parking lot Q called out changes as we cycled through 6 variations:

  • Bear crawl Kick
  • Squat Pops
  • Bear Crawl
  • Lunce w/knee up
  • Kangaroo
  • Mountain Climbers

Tunnel of Love – Modified where we held an incline plank on a low wall by the fishbowl. PAX bear-crawled under those in plank. When you got to the stairs you crab-walked then back to bear crawl and into incline plank. Repeat back the otherway with a lunge infront of the stairs.

BJ Star Jump Burpees – Across the parking lot you broadjump, Burpee w/ a star jump at the end.

Mary – we sprinted to lines of the parking lot and got on our 6.

  • LBC
  • Sprint
  • American Hammer
  • Sprint
  • Flutter Kicks
  • Sprint
  • Heal Touches
  • Sprint
  • Low Dolly
  • Sprint
  • Morning/Night

Mosey back to the shovel flag.

Recover Recover

Moleskin: The rain mostly held off but the ground was soaked. It didn’t slow us down. Q warned the men up front that there were some items from the Lovefest that we didn’t get to do and they were going to make an appearance here.

Attitudes were mostly positive. Apparently Cornwallis didn’t like the rock push, he broke his in half. Knee high attempted throwing his rock, possibly to break it, he was no Cornwallis.

Lots of mumble chatter around the tunnel of love. Some crop dusting possibly happened, no one owned up.

It was a pleasure! Thank you men.

MotorBoats Virgin Q

The Hill

MotorBoat’s Virgin Q

Weather: 34 and clear. Sunrise 4 minutes into the workout. Some wind that decreased throughout the morning. 

Q: MotorBoat

Pax: Cornwallis, Zamboni, PVC, Nomad, Maize, Brickyard, Wood Chuck, Kodak, Thick Burger, Quick, FNG, FNG, Cosmo


Warm O Rama

  • Motivators starting at 5
  • Mosey
  • High knees
  • Butt kickers
  • Frankensteins

The Thang

  • Grab Flags, Rucks, and Sandbags (40lb, 50lb, 60ish lb, 90ish lb)
  • Ruck 0.63 mile to cheery tree park
  • Divide into 3 lines with the smaller sandbags
  • Front person cleans the bag and then tosses it as far as they can.  Next person in line repeats until we get across the field. Rotate lines half way across the field. 
  • 1 person on each sandbag and does 10 “bear complexes” (clean, front squat, back squat, repeat).The rest of the Pax does the following exercises until the 10 are done:
    1. Duckwalk with ruck in front
    2. Monkey Humpers
    3. Planks and some Pickle Pounders in cadence
    4. Squats with ruck in front
  • Pax Circles up and squats
  • Move the sandbags 2 times around the circle to the right
  • 30 second rest
  • 2 times around to the left
  • 3 lines and move the sandbags back across the field

Rucks off, make a shoulder to shoulder line while sitting alternating the direction facing. Everyone does a sit up together. Sandbags passed down the line. Repeat with sandbags going to opposite direction

Form up in 2 lines with flags up front, then heavier 2 sandbags, then lighter 2 sandbags. Return ruck to the Hill. Indian run from the back of the line every so often and have everyone rotate back through the fun



-It was an honor to get to Q my first workout.  Although new to the F3 scene, I’ve done a couple of rucks before.  Thanks for letting me Q!

-Some mumble chatter about the heavy bag that I am going to name El Diablo.  The difference in the bags was very apparent but made for a good change in the workout.

-Two FNGs today who kicked some major butt, especially having never rucked before.  Please welcome Lead Pipe and Bay Watch

-I’m grateful that I’ve meet all of you and get to work out with an awesome group of dudes.  I appreciate you pushing me to be a better person daily.  

-T-claps to Marshall and Tulip.  Tulip did a 6 mile ruck last night, a new record for him! Marshall busted out a 20 miler overnight and needed some rest this morning.

-Recover, hydrate, and eat well.


TWoC Day 2: Spartacus


The Hill

17 pax for Day 2 of The Week of Cornwallis!

Q: Cornwallis
Pax: Zamboni, Swayzee, Tulip, State, PVC, Nomad, Marshall, Maize, Logger, Kneehigh, Khaki, Headlock, Flash, DC, Brickyard, Beefsteak

Warm-o-rama (IC)
SSH x 25
IST x 10


SPARTACUS (OYO. If you need a break, take an 80 yard mosey. After the completion of each exercise, take an 80 yard mosey).

Mericans x 100
Air Squats x 100
Burpees x 50
LBC x 100
Dry Docks x 100
Jump Squats x 100
Tricep Pullovers x 100
Hand Release Mericans x 100
WWII Sit Ups x 100

Recover Recover

Skin of the Mole:
-For those who completed the Murph yesterday, we were pretty smoked during this workout. I salute you all. Going to feel this one for a while.
-After losing sleep last night due to worrying about the workout I was going to do (let’s just say there were a lot of burpees and a lot of running), I called an audible this morning and pulled out an old favorite that never disappoints.
-Great having a big turnout. Mumblechatter was present, groaning and complaining was happening, including YHC. I even thought I might Splash Merlot at my own workout at one point.
-Everyone gave great effort today and it was awesome to see. I hope you got your money’s worth.
-TWoC continues…
Wed: stretch OYO for 45 minutes.
Thursday: Swing Low Sweet Jugs (bring 2 jugs filled with water
Friday: Rest Day
Saturday: RUCK Mission: Operation Flying Squirrel 🐿
-Keep posting! Keep EH’ing other men to come out!
-Have a great day. As always, it’s an honor to be a part of F3 with you men!


Stretch the legs ruck

Weather: ~39 degrees, light breeze

Pax: Maize, Cornwallis, Pillows, Tulip, Thin Mint, IM, Brickyard, Zamboni, Bailout, Nomad

Disclaimer: Not a professional; F3, Northview, Nomad not responsible; modify as necessary

The Thang: Ruck the Northview 5K track, stopping about every 1/3 mile for alternating merkins and squats. Start at the cars, cross the parking lot past the out buildings to the start of the track. Thanks to Maize for helping Q figure out I didn’t need the map I printed online since the 5K track is marked. Ruck down to drive crossing off Hazel Del; 10 merkins. Ruck to the track turn by Main; 10 squats. Ruck back to drive crossing; 10 merkins. Ruck down through the woods; ground was pretty sloppy. Out of the woods, bypassing the frozen flooded area; 10 squats. Thanks to Brickyard for the feedback on how confusing Q was making the start of the exercise. Ruck down to the baseball field and back up along the drive (Q implemented feedback which seemed to help); 10 merkins at the crossing. Ruck through the trees back to the turn by Main; 10 more merkins (I think – lost track) and back to cars.



Weather was near perfect for this mid-February ruck. Enjoyed the Northview CX track for a variety in terrain and elevation. Q really appreciated the support from all the PAX who helped work through all the rookie mistakes. Glad to have Bailout join us from out of town. Great conversation that covered a variety of topics too numerous to mention.

Thanks to all for sharing a great ruck this morning!

74th Anniversary of Iwo Jima Landing

Weather: 32 degrees and no wind

PAX: Zamboni, Cosmo, Nomad, Beefsteak, Khaki, Logger, Cornwallis, Tulip, Flash, DC, PVC, Brickyard, Headlock, Maize

Disclaimer: Not professional, Northview not responsible, wet & a little icy, modify as necessary. Education on Marine Corps Lingo (the RIGHT WAY to do it)

Warm up:

21’s – Q calls cadence for the first five SSH IC, PAX continue in silence everyone stops at 21 or punishment is rendered, Punishment of 27 Air Squats for the 27 MOH winners at Iwo Jima was rendered by Q! Weed Pickers x 15 IC, Wind Mills IC, Kick W/Twist 15 IC

Mosey to the low parking lot, Hot Apple Turnover for breakfast – Bear Crawl to first five parking lines, Crab Walk to the second five parking lines, Crawl Bear to the third five parking lines, Rinse Repeat.

Thang: H-BOMBS with Partner run – 50 Hand Release Burpees, 100 Overhead Claps, 150 Merkins, 200 Big Boy Sit-ups (modified by Q to 150), 250 Squats (Modified by Q to 150),

Mosey back to start, Recover Recover.

Moleskin: This week marks the 74th anniversary of the Marines landing on Iwo Jima and the 26th anniversary of the start of my time in the Marines. Thanks to all my Pax brothers for coming out to support my VQ and honor the Marines who fought on Iwo Jima!

Mumble Chatter was low probably due to the VQ slightly overdoing it on the workout. Q was forced to improvise adapt and overcome and reduce some of the counts to the approval of the Pax.