Form a ShieldLock

    • When: 10/31/20
    • QIC: Red October/Reborn
    • The PAX: Klinger (R), Ponytail (R), JAG (R), Toot Toot, Cornerstone, Cuomo, Red October, Reborn.

Thank you to the 8 PAX who showed up to Planet Pain on this brisk October gloom to share in some great fellowship and a little suffering. It was an awesome time with our brothers, and I want to thank Bulldog especially for allowing Red October and YHC to lead this morning.


We began the morning led by Red October with the following after the disclaimer: Side Straddle Hops, Imperial Walkers, Hillbilly Walkers all in Cadence; short mosey, Cherry Pickers, & Moroccan Night Clubs in Cadence.


Red October then led us in the following: Mosey to the ATC Parking Lot and Partnered Up. Then we played a little ‘See you when I see you’. Partner 1 runs in one direction and Partner 2 in the other around a portion of the lot. Each time they pass, one partner does 10-Burpees and one does LBC’s until their partner is completed with the Burpees. Then the next time they pass they switch exercises. All PAX did this for 5 rounds.

Then we took a mosey towards the back of the school to the Tennis Court concrete bleachers for a series Irkins, Dips, and Derkins OYO. Then we did some step-ups along the bleachers moving sideways each time across and back once. Then another series of Irkins, Dips, and Derkins.

After Red October warmed everyone up, he handed off the Q to YHC at the Northwestern track. Then we began the following:

Everyone lined up on one edge of the field facing the opposite side. YHC had previously placed a white board with the following exercises listed on it. Two exercises were to be performed, then move across the field in the manner written. Then perform the next two exercises at the other side and move back across the field. The exercises and movement exercises are listed below:

  1. 100 Prisoner Squats; 10 Burpees; Sprint across.
  2. 90 Flutters (Single Count); 10 Breakdance Burpees; Nur back.
  3. 80 Plank Jacks; 10 Apollo Ohno-Burpees; Side Shuffle Across.
  4. 70 Bonnie Blairs (Single Count); 10 Star Jump Burpees; Karaoke Back.
  5. 60 LBC’s; 10 Hand Release Burpees; Power Skip Across.
  6. 50 Monkey Humpers; 10 Tuck Jump Burpees; High Knees Back.
  7. 40 Merkins; 10 Wide Arm Burpees; Butt Kickers Across.
  8. 30 Hand Release Ranger Merkins; 10 Diamond Burpees; Lunge Walk Back.
  9. 20 Mahktar N’Diayes; 10 Single Leg Burpees; Nur Across.
  10. 10 Burpees; 10 Burpees; Sprint Back.

Then we took a short mosey back to the COT where YHC shared the following.

All PAX in attendance today did an awesome job. Thank you for the great mumblechatter as well.


At the beginning of the workout Red October mentioned he had, over the past few months, seen himself slipping physically (and probably in other areas as well) and needed to get back on track. This is something he wanted to change, and he wanted to begin today.

On a PreRun with JAG we were discussing the need for accountability in all areas of life. Whether it be physical, emotional, mental, or spiritual; we need another man or a group of men to hold us to a higher standard to make us better. Without that sense of accountability to another, we will slip.

Take a moment today and reflect on your life and the areas where you may be slipping. Determine if you are not working out enough; drinking too much; snapping at your family; slacking in work; etc. Then seek another man in F3 or another area of your life to hold you accountable in that area or all areas of your life. It will take time to build that relationship, but you will be stronger because of it.

This is what we in F3 call ShieldLock. It where men ‘lock shields’ and become better together than alone. We must do this to get better and to stay on a course of Acceleration.

Ecclesiastes 4:9-12 ‘Two are better than one, because they have a good reward for their toil. For if they fall, one will lift up his fellow. But woe to him who is alone when he falls and has not another to lift him up! Again, if two lie together, they keep warm, but how can one keep warm alone? And though a man might prevail against one who is alone, two will withstand him-a threefold cord is not quickly broken.’

Build a ShieldLock today brothers. Aye!


Reach out to a Site Q to Q a Workout.

F3 Dads Workout – Every Saturday – 1400 at The Patriot.

F3 Nation 10-Year Anniversary.

18-Hr. Ruck Event-See PreBlast or Catfish.

Sign up to serve at Bethel Men’s Shelter. https://www.signupgenius.com/go/30e0444adaa23a2fa7-bethel

Read your Newsletter.


The PAX shared their prayers and praises and YHC lifted them up.

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