Wednesday, September 27
Always 70 and Sunny
Always 70 and Sunny

4 years in the F3RVA Boat


A swarthy band of gloom brothers gathered at NoToll to celebrate the DTH 4 year anniversary. There were promises of something new, and the eager PAX went to work:



  • Circle up on the BBall Court
  • Welcome & Disclaimer
  • x9 DQ’s IC
  • x27 SSH’s IC
  • x20 Copperhead Squats IC
  • x18 WWII’s IC
  • 4×4’s Countdown Warmerama (4 down to 1, running across and back between sets) 
  • Numbers derived from YHC’s first F3 post on 9/27/2018, making today 4 years!


  • Complete dips & derkins to honor YHC’s 621 posts & 219 Q’s

COP #1:

  • Discover YHC’s Old Town Canoe awaiting the PAX at the gate
  • BOAT INTERVALS:  2 PAX Board the Canoe, rest of PAX carry the Canoe to next Interval, complete called exercise, repeato with x2 new PAX riding each time
  • Exercises completed in sets of 9, 27, 20, 18 (honoring YHC’s anniversary date)

COP #2:

  • Assemble with Canoe on end of Field #1
  • PAX pull/push Canoe carrying x4 PAX to 25yard line, complete x25 WWII’s
  • Bernie back with empty canoe
  • x4 new PAX into canoe pulled/pushed to 50yard line, complete x50 Squats
  • Bernie back with empty canoe
  • x4 new PAX into canoe pulled/pushed to 75yard line, complete x75 Flutters (2-ct)
  • Bernie back with empty canoe
  • x4 new PAX into canoe pulled/pushed 100yard line, complete x100 LBC’s

Mosey BTTF carrying canoe overhead, and pause to take a group photo:


  • Counterama # 14
  • Namerama
  • Announcerama (see Below)
  • YHC took the PAX out in Prayer

NMS:  Today’s team work with the boat was an awesome example of what we can accomplish when we rely on one another. There is more to F3 than merkins and mumblechatter, and YHC is deeply grateful to you brothers who have reciprocated encouragement and accountability. As YHC mentioned in closing, God doesn’t promise or call us to happiness or ease, but rather to holiness and tribulation. We aren’t made to do it alone, and YHC has found a brotherhood in you guys that’ll overcome every obstacle in a way that glorifies God. Here’s to 4 years and 44 more! (And happy co-anniversary to Don Draper!) SYITG, DTH

Fitness is best Accelerated by running with faster men. There is no best or only way to Accelerate 3S2T – Speed, Strength, Stamina, Toughness (physical) and Toughness (mental). What works best for the individual man will be dependent on the man himself and the circumstances of the time, place and age that are beyond his control. But what is true for all men seeking to Accelerate, is that it works much better as a GROUP than alone. Together, we pool our collective knowledge for the benefit of each individual and spur one another on to places we would never reach alone. This is the power of the Shield Lock, which is the horizontal relationship between men. Together, we sharpen each other–as iron sharpens iron. (QSource 1.2)

The Shield Lock has a Purpose beyond mere companionship. It is the means by which we fight the Flux, which is the emotional reaction to the peaks and valleys that appear throughout a man’s life. When things go well for the Amateur he is Happy and thinks the good times will roll on forever. When things go badly, he is un-Happy and thinks the world is out to get him. Happiness, the transitory positive feeling governed by mere external circumstance, is the province of the Amateur who is un-Prepared for the Flux. The Pro, through Preparedness, gets ready for the Flux because it is expected, and he also stays ready for its unexpected aspect: timing–he never knows precisely when to expect the next peak or valley. By locking shields with other men, the HIM hedges his brother’s peak against his own valley, and vice-versa. He knows that his valleys will tempt him to the Flux, and that he will need the strength of his brother’s peak to maintain Acceleration. Likewise, he knows that it will be his peak that provides his brother the bulwark he will need when a valley draws him toward the Flux. This, not companionship, is the ultimate Purpose of the Shield Lock and its primary distinction from a Club. (QSource 1.7)


Prayer Requests:

  • Florence’s InLaws ongoing illness
  • Bullseye’s niece Chloe admitted for mental health illness
  • Hurricane victims in Caribbean 
  • DTH’s sister PET scan Thursday

About Author

Joined F3 at NoToll 9/25/18. Started The FORGE 4/4/19. Fealty to SOJ. Follower of Jesus Christ. Pediatrician. Missionary. Husband to the M since 2005. Papa to a couple awesome 2.0's "Oreo" & "Banjo".

Comments have been shifted to Slack. Please post all comments on backblasts in Slack.