01/29/21: The Combine 


“Passion is energy. Feel the power that comes from focusing on what excites you.” 

– Oprah Winfrey

Temp: 22 degrees, wind from the southeast.

PAX:(9), Sparty, Pantyhose, Armbar, Skipper, Magic, U-Haul, Dr. Thunder, Moon Man, Othello

QIC: Othello

The Opener –  Othello presented the 3 F’s, the mission statement, the five core principles, and the disclaimer. 

FNG today – NO FNG

PASSION – every time YHC yells the word “PASSION” throughout the beatdown, do 3 burpees and continue… YHC also explained how this beatdown was going to be Q’d at a high energy pace (gotta keep warm), so let’s keep up but also be mindful of the ice.  

Mosey – The PAX moseyed around the parking lot 

Warm – A – Rama:

15 (IC) SSH

15 (D) Bobby Hurley’s 

12 (IC) Copperhead Squats  

15 (IC) Rockettes 

15 (RBC) Smurf Jacks 

Mosey –   PAX moseyed to the west side of the building for the pre-thang



10 (IC) Australian Mountain Climbers

10 (RBC) Pickle Pushers  

10 (IC) Chicken Peckers

10 (IC) Monkey Humpers

#mumblechatter: YHC had perfect timing with the beatdown playlist… Seeing the PAX doing Monkey Humpers to “Low” by Flo Rida was a very funny sight… especially watching Magic tried to find his humping stance! Welcome back to the gloom, brother!

#mumblechatter: Watching the PAX doing Pickle Pusher in red bull cadence… YHC thought out loud, “Ah, so that’s your technique.”

#mumblechatter: As the PAX moseyed to the front of the school, Magic reaffirmed what YHC thought and stated, “ Yea, I think that’s the only way you should do pickle pushers… in red bull cadence.” And your YHC smiled and said, “Exactly, my friend, exactly.”

Mosey –  The PAX moseyed to the front of the school

The Thang:

Station 1 – PUSH

15 (RBC) – Smurf Jacks

Spider-man Crawl to station 2

Station 2

10 (D) – Merkins

15 (RBC) –  Gas Pumpers

20 (D) – Jump Squats

Rinse and Repeat, add 3 each time until pushed, skip to station 3

Station 3

10 (D) – Carolina Dry Docks (CDD’s)

15 (RBC) – Plank Jacks 

20 (D) – Air Squats

Rinse and Repeat, add 3 each time until pushed, skip to station 4

Station 4

10 (D) – Dive Bombers

15 (RBC) – Crunchy Frogs 

20 (D) – Jungle Man Squats

Rinse and Repeat, add 3 each time until pushed, skip back to station 1

Mosey –  The PAX moseyed back to shovel flags

#mumblechatter: YHC forgot about yelling PASSION at the beginning of The Thang, so U-Haul gently reminded him and yelled “PASSION” and you heard the echo of moans throughout the PAX and then a heartfelt “THANK YOU” from YHC… You’re right, got to stay on top of that, YHC had that Q energy this morning. 

#mumblechatter: Dr. Thunder and Skipper were NOT a fan of the Crunchy Frog in Red Bull Cadence and blamed YHC for making up exercises to torture the PAX :D. 

#mumblechatter: Site Q Sparty lamented how it was difficult to skip on the beat to Sean Paul “Temperature.” 

#mumblechatter: Armbar thoroughly enjoyed skipping in-between stations and basically throughout the whole beatdown. He was pretty good at it too.  

#mumblechatter: Skipper saying it was fascinating to watch Armbar gracefully skip to “Keep Their Heads Ringin” by Dr. Dre at 5:50 am. 


(8 count) Irish Two-Step (Absolution) to “Creep” by TLC

#mumblechatter: This section was dedicated to the Site Q who is a fan of 90s R&B and when Sparty heard the first couple of notes to the song, he was extremely giddy and he slightly squealed… it was awesome. 

#mumblechatter: The PAX started to find their groove halfway through the song in which U-Haul and Magic expressed out loud, “Yeeeeeaaa, there we go!” 


10 (IC) Freddie Mercuries – thank you, Magic

12 (IC) LBCs – thank you, Moon Man

15 (IC) Heels to Heaven – thank you, Armbar

20 (RBC) Heel Touches- thank you, U-Haul

26 (IC) American Hammers, Rancid Style – thank you, Sparty



  • 12 in 21 – This will begin this coming Sunday, reach out to Armbar and Firewalker for the deets. 
  • Queenservice – Kicking butt! 
  • Third F Opportunity – Feb 6, 9 am – 1230 pm, Heartland For Hope.  
  • Also, March 13th is the second date at Heartland For Hope…  2.0’s (12+), and M’s are invited… Heartland For Hope is located at 22nd and U St. 


  • Guys who are hurting in F3 and guys who are expecting children in the near future. 

Message from the Q:

Passion is a feeling of intense enthusiasm towards or compelling desire for someone or something. Passion can range from eager interest for an idea, proposal, or cause; 

to enthusiastic enjoyment of an interest or activity; 

to strong attraction, excitement, or emotion towards a person or something. 

As Oprah said: 

“Passion is energy. Feel the power that comes from focusing on what excites you.” 

By having a passion for something we could connect with enables us to embrace who we are as individuals. Sometimes, as we experience the challenges and responsibilities of life, we tend to neglect and sometimes completely forget what we are passionate about. When that happens, we tend to lose ourselves and ultimately we lose what makes us unique. If we lose ourselves, how could we then contribute our unique talents (the dolphin and daffodil for you Q source scholars) to the people around us? If we are not intuned with what we are passionate about, how could we serve others to help figure out their passion and aid to their growth?

We all possess energy, some more than others, but we all have it. To access that energy, we need to keep the blood circulating and start thinking positively. Once we do that, we could then realign ourselves with what we are passionate about and then share that passion with other individuals who may need it. Who may need that outreach so they could realize, “yea, this excites me, this makes sense to me” 

If you’re thinking, “I have no idea what I am passionate about… oh boy.” Well, my response is this… you’re here.  You must be passionate about some aspect of F3 because you’re here. It’s early, it’s cold, you’re working out and you’re connecting with other thriving men (yes, WE are ALL thriving men in our way). This must excite you in some capacity. 



Lean in. Shield lock  Go further. Take this outside of F3 to better enhance your life and those around you.

You’re passionate about sports and athletics? Cool, coach, get involved in clubs and in the community… I had NO IDEA until YESTERDAY that Tom Brady was playing for the Buccaneers. Armbar told me this yesterday at work and I was completely surprised by it. Thank you, Armbar for being passionate about sports and athletics and being extremely patient with me during our conversations when you would have to actually teach me about these things. GOAT? Greatest Of All Time? Yup, had no idea that was a thing.  

#mumblechatter: YHC said “Tim Brady” during the CoT and his boy Armbar immediately corrected by saying “TOM” in a short, direct, and serious tone… He was looking out for his buddy. Thanks, Armbar, and sorry Swinger, I guess you’re not the one playing in the Superbowl. 

You’re passionate about servicing others? Great, volunteer and give back. Sparty is crushing the third F because he is committed to connecting with our communities and give back. It’s inspiring and now I want to do even more to help my communities! We toured the North Star program earlier this week and it was a rewarding experience and it was great to have shared that with Sparty and Lemon Law.  Thank you, Sparty for being passionate about giving back to our community!

You’re passionate about food and drink? Awesome! Spread your knowledge, teach others… I had NO IDEA that salt helps enhance flavor until two weeks ago. I was raised to never cook with salt because of high blood pressure in the family, but a little salt does help. Thanks, U-Haul for that insight. U-Haul and his M are avid cookers and even has a cooking show! Patton and his M are wine connoisseurs and their knowledge of wine is incredible! Thank you, U-Haul and Patton for sharing your passion for food and drink!

And boy… I feel like I could conquer the world based on what I learned within the past two weeks and that was because guys in F3 were willing to share their passion and knowledge with me. 


When it comes down to it, gentlemen. I’m asking you all to leave here today to find your passion. Use that natural energy you have and focus on it to better yourself and the people around you. You will be a much happier individual when you find that out. 


  • Othellooo

Sparty leads us out with the closing prayer, thank you, brother! 

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The Combine

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