#PreBlast: F3 Irmo, SC Set To Launch 8/3

A new bootcamp workout in the F3 Columbia family will launch in Irmo, SC on August 3rd, 2013. We will meet at Seven Oaks Park (on Leisure Lane off St. Andrews Rd.) at 6:50am on that Saturday. The workout will begin promptly at 7:00am, end at 8:00am, and in F3 tradition conclude with a brief “Circle of Trust.” Those who wish are invited to Lizard’s Thicket for breakfast/coffee following the workout.

All men — regardless of age or physical condition — are encouraged to attend. This workout is completely free of charge and no additional equipment is required although a pair of gloves is recommended, mainly for gripping. (Lowe’s sells a blue and gray latex-dipped gardening glove that is perfect, and inexpensive).

F3 is a network of free, participant-led workouts for men that take place almost exclusively outdoors and in the early morning hours.

F3 (our three Fs stand for Fitness, Fellowship and Faith) traces its roots to a free, participant-led boot camp workout held on Saturday mornings at a Charlotte, N.C., park since 2006. The leaders of F3 launched their first Saturday workout on 1/1/11, on the campus of A.G. Middle School in Charlotte.

Our mission is to plant, grow and serve small workout groups for men for the invigoration of male community leadership.

For more information about THIS workout, please contact F3Columbia@gmail.com, F3 Columbia on Facebook, or @F3Columbia on Twitter.

For more formation about F3, please visit http://f3nation.com/ or @F3Nation on Twitter.

A video “This Is F3″ can be found here: http://f3nation.com/about-us/.

WIS-TV recently did a story on F3. It can be viewed here: http://f3nation.com/2013/07/17/f3-columbia-story-on-wis-tv/

Grab a friend, tell your neighbors, and we hope to see you in Irmo on August 3rd!

#PreBlast: F3 Irmo, SC to Launch August 3rd

A new bootcamp workout in the F3 Columbia family will launch in Irmo, SC on August 3rd, 2013. We will meet at Seven Oaks Park (on Leisure Lane off St. Andrews Rd.) at 6:50am on that Saturday. The workout will begin promptly at 7:00am, end at 8:00am, and in F3 tradition conclude with a brief “Circle of Trust.” Those who wish are invited to Lizard’s Thicket for breakfast/coffee following the workout.

All men — regardless of age or physical condition — are encouraged to attend. This workout is completely free of charge and no additional equipment is required although a pair of gloves is recommended, mainly for gripping. (Lowe’s sells a blue and gray latex-dipped gardening glove that is perfect, and inexpensive).

F3 is a network of free, participant-led workouts for men that take place almost exclusively outdoors and in the early morning hours.

F3 (our three Fs stand for Fitness, Fellowship and Faith) traces its roots to a free, participant-led boot camp workout held on Saturday mornings at a Charlotte, N.C., park since 2006. The leaders of F3 launched their first Saturday workout on 1/1/11, on the campus of A.G. Middle School in Charlotte.

Our mission is to plant, grow and serve small workout groups for men for the invigoration of male community leadership.

For more information about THIS workout, please contact F3Columbia@gmail.com or @F3Columbia on Twitter.

For more formation about F3, please visit http://f3nation.com/ or @F3Nation on Twitter.

A video “This Is F3” can be found here: http://f3nation.com/about-us/.

Grab a friend, tell your neighbors, and we hope to see you in Irmo on August 3rd!


F3 Dads is taking over YMCA Camp Thunderbird the weekend of August 16 – 18!

We will have full run of the campground with all the activities, air-conditioned cabins and meals prepared by the Y staff. This event is open to everyone from Charlotte to Columbia, Raleigh, Statesville and beyond.

  • WHO: F3 Dads from across the F3Nation and 2.0s of all ages
  • WHAT: Full-on summer camp experience with 2.0s… think: ZIP-LINES / CLIMBING WALLS / ARCHERY & RIFLERY / CANOEING / CAMPFIRES / AND MORE F3 THEMED ACTIVITIES similar to what you get each week at F3 Dads. All fully staffed with YMCA camp counselors.
  • WHEN: August 16 – 18 (Arrive on Friday evening for orientation – Depart Sunday around noon)
  • WHERE: YMCA Camp Thunderbird (located on Lake Wylie, just south of Charlotte)
  • WHY: 2nd F – Making memories / Building character
  • HOW MUCH: $86 / person (includes lodging, meals and all the activities).  If you have smaller children and can only arrive on Saturday and stay on for one night then we have an option for you as well!!   Please indicate in the comments section that you only are looking to stay one night.  The cost savings is ~$15 per person and we will work with you offline to accommodate.


EVERYONE Must Bring Items for SMORES:

  • Box of marsh mellows
  • Box of Hershey bars
  • Box of Graham Crackers

 Recommended List:

  • Sleeping bag or blanket and sheet
  • Pillow
  • Sleepwear
  • One or two pairs of close-toed shoes
  • Daily changes of socks and underwear
  • Heavy and light shirts
  • Shorts for warm weather
  • Rainwear
  • Toothpaste and toothbrush
  • Soap, shampoo
  • Bath towel and wash cloth
  • Water bottle
  • Flash light
  • Sunscreen

 Optional List:

  • Binoculars
  • Fishing equipment
  • Tennis racquet and tennis balls
  • Insect repellant (non spray type)
  • Travel Coffee Mug


  5:00-8:00 Arrive at Camp / Check in Cabins / Free Time
  8:00 – 9:00 Orientation
  9:00 – 10:00 Get settled into Cabins
  8:00 – 9:00 Breakfast
  9:00 – 10:00 F3 Dads Workout
  9:00 – 12:00 Camp Activities – Free Time
  12:00 – 1:00 Lunch
  1:00 – 4:00 Camp Activities – Free Time
  4:00 – 6:00 Competition (e.g. Kickball, capture the flag, blob buster)
  6:30 – 7:30 Dinner
  8:00 – 10:00 Evening Activities (fire, smores, music, games)
  8:00 – 9:00 Breakfast
  9:00 – 10:00 Church Service
  10:00 – 1:00 Camp Activities – Free Time
  1:00 Leave F3Camp

Step One – Comment on this post

Please HC in the comments below indicating:

  • 2.0 headcount
  • 2.0 gender(s)
  • Your home workout

(We will do our best to allocate cabins but please indicate in comments if you have any special requests.)

Step Two – Payment

Pay for the appropriate no. of people via the Pay Pal form below.

(Registration now closed.)

If you have any questions, please do not hesitate to reach out.

-Halfpipe and Blackjack


Dora and Jack Webb ate the Swamp Rabbit

10 brave souls gathered in the gloom at the Swamp Rabbit in Greenville, SC to see what Dora and Run Stopper had in store.

Dora first half Q

Mosey to the mid-park shallow slope for… COP (in cadence)

  • x21 SSH
  • x21 IW
  • x10 Merkins (face uphill)
  • x10 Merkins (face downhill)
  • x21 CDD (face uphill)

 Mosey to the base of little baby hill for partner teamwork…

 Pax A executes AMRAP of stated exercise while Pax B runs 50 yds uphill, then back to start.  Flapjack until team reaches target amount of reps. 

  • Round 1 – 100 Merkins per team
  • Round 2 – 200 LBCs per team
  • Round 3 – 300 Squats per team, alternating turns of Jump squats and Prison squats
  • Round 4 – OYO Burpees for 1 lap

 Hand off Pax to Runstopper for Second half:

Limp to the wet and soggy sand volleyball court for a little Kitty Litter work

  • Partner Up Wheel Barrow to end and switch partner return to start (full lenght (59′) of the volleyball court)
  • Bear Crawl down and back (full lenght (59′) of the volleyball court)
  • Wounded Bear Crawl end switch leg and return (full lenght (59′) of the volleyball court)
  • Parner Drag to end/switch partner return to start (full lenght (59′) of the volleyball court)
  • Crab Walk down and back (full lenght (59′) of the volleyball court)
  • Lunge down and back (full lenght (59′) of the volleyball court) 2x

Mosy to the side of the YMCA Building

  • Plank with feet on the wall – hold .30 secs
  • Walk hands and feet up wall to assume position for Balls to the Wall
  • 5 (balls to the wall) mirkins
  • Plank with feet on wall – hold .30 secs – recover

Circle up for a little Tiger Rag Special aka Jack Webb

  • 1 mirkin; 4 arm raises.
  • 2 mirkins; 8 arm raises continue until 10 mirkins and 40 arm raises

Mosy behind YMCA Buildling

  • Peoples Chair, Alternating Leg Raise 6 inches – Keep arms raised
  • Alternating foot raises
  • Hold 1 min each leg

Jog to road in front of the Vollyball Sand Vollyball court

Form two lines – for relay race

Sprint to third light post and back – tag next person, plank up

cap off with winners and losers 10 burpees

Naked Moleskin: Great work by all this past weekend. Highlight of the day for the ladies inside the YMCA was when Bartman decided to go shirtless, not sure if he thought he was a model or what, but clearly he was playing to the crowd of Senior cougers milling about looking for some lovin’ #geriatricladieslovebartman

T-claps to the FNG – Boudreaux. This beatdown was a little more duifficult then his Golf playing days at Clemson, but he did well out there! Way to go boudreaux Dora and I were excited to co-Q at the Rabbit. Good seeing Big Mean from Charlotte North Country post, dude is a BEAST!

Seriously, Swap Rabbit – you boys have a great group of guys, Dora and I look forward to coming out again and Qing with you!

Quote From Dora’s Tweet last night:  “We did some stuff. It was hard” 

Aye, RS


Mountain Goat Challenge / Highland Brewery Event Updates

We are only about a week out until the next CSAUP Event on the calendar – the Mountain Goat Challenge. There will not be a better Blue Ridge Relay training opportunity. Whether you are interested for that reason or just because you enjoy running up and over mountains, we are happy to help.

Asheville is only 25 minutes from the end of the runs and we have another event kicking off that afternoon at Highland Brewery.

If you have no idea what I’m talking about, you can catch up here:

Please let us know what you plan to attend and we’ll make sure you get all the information you need.

North Carolina Adventure Race Series – special F3 4 hour race

Update: We will be having an impromptu mountain bike ride at the Whitewater Center on Friday August 9 at 3:30 PM. Show up for a 2 hour ride and some adventure race instruction. No need to be signed up for the race, be an experienced rider, or even own a bike. They rent them there.

There is an adventure race at the US National Whitewater Center on the same day as the Leatherneck (12 Oct 13), and it’s part of the North Carolina Adventure Race Series (NCARS).


ncars_smallThe adventure race director has made a consolation for F3. He has moved the 4-hour race option start time to later in the afternoon. All this to say…DOUBLE DOWN OPPORTUNITY!

Adventure racing has been around for many years. It is a race, indeed. However, it is not simply a physical race. Participants compete as teams of up to 4 people. On those teams, each member will bring a strength and skill that will be important in some aspect of the race (navigation, speed, paddling, humor, map reading, compass reading). All teams will start together at the same time. Each team is given a map and coordinates of “checkpoints” (CPs) to find in the wilderness. Some of these points can be found on foot, others will require a mountain bike to find, still others can only be accessed by water (canoe or kayak). There will also be some points that require completing a “challenge” to achieve the CP (i.e. whitewater rafting, wall climbing, zip lining).

normal_pqss-race-1-08-0363Since this race is at the USNWC, they will be incorporating some of the features of the park. This race is considered “ROGAINE” style (which does not stand for hair replacement products) It is derived from the names of three of the founders, Rod Phillips, Gail Davis and Neil Phillips (RoGaiNe, hence ‘rogaining’, ‘rogainer’ etc.), but that’s not important. Rogaine is a race where everyone starts and finishes (celebrates) at the same time. The possible CP’s will be way too many to attain within the given time period. It is up to you and your team to strategize about which points to get and in what order. So, is this race physical? Absolutely! Is it mental? You bet! Is it fun? Come find out!

We will be coordinating some “training” events this summer to learn some key skills (or sharpen skills)…Orienteering, Mountain Biking, Paddling and Traveling Light


  • Do just the USMC MudRun, get muddy and be done for the day. No shame will be dished out (maybe a little).
  • Skip the USMC MudRun (if you dare) and do the adventure race (sign up a team or we can put you on one…lots of beginners out there)
  • Do the USMC MudRun with your teammates, get muddy, and then do an adventure race in the afternoon with your same team.
  • Do the USMC MudRun with your teammates, get muddy, ditch your slack teammates and join another team for the adventure race.


Contact Slaughter johnlambertjr@hotmail.com or 9-Lives tpmorris@hotmail.com

How to participate:


Step One:



Step Two:

Go to this website and pay individually. Be sure to select the F3Nation option at the bottom if you are doing the 4-ho option:


F3 Invades Highland Brewery – June 8th

June 8th 3pm-8pm
Cost: TBD

During my first year with F3, I have noticed a few consistent trends – the want and willingness for CSAUP events, and a love of beer. With the Mountain Goat Challenge on June 8th, we take care of the CSAUP – although, for those taking on the Blue Ridge Relay, this is not utterly pointless. Still completely stupid.  Following this challenge, we will address the love of beer with a second F event at Highland Brewery.

This is open to anyone, whether you complete the Mountain Goat Challenge or not.

But let’s be honest, that Highland Gaelic will taste much sweeter after running yourself up and over a few mountains. The brewery is family friendly, so M’s and 2.0’s are welcome to attend. There will be tours available during the afternoon, a large tasting room inside and a new deck outside with live music and food trucks on hand.

For those so inclined to stay the night, Leah at Highland has reached out to local hotels and we will have a discounted rate at one nearby. I will lead a nice “shake out” trail run Sunday morning on the Mountains to Sea trail for anyone interested as well.

Let us know who’s planning to join us in the comments below.


Also, just to give the Pax a little background on Highland Brewing and what to expect from the options in their taproom, here’s a brief overview, courtesy of the Hungover Diplomat:

Highland is one of the most recognizable Asheville breweries and they may have the broadest reach, in terms of distribution, of any craft brewery in Western NC (not including the recent arrivals of New Belgium, Oskar Blues and Sierra Nevada; all of which are national brands). They enjoy a well-deserved reputation for strong year-round and seasonal beers (to me, their seasonals are actually where they’ve really made their name) and they have done some really great things to promote and emphasize environmental stewardship in the region (fun fact – all of their seasonal beers are named after mountains in the area). Their current tap lineup includes the following beers (with notes on the ones that I have tried):

  1. Gaelic Ale (flagship/signature beer) – tagged as an American Amber Ale, this is a really malty, flavorful amber;
  2. Kashmir IPA – lighter, not terribly hoppy IPA (almost more like a pale ale), sharper citrus flavors;
  3. St. Terese’s Pale Ale – relatively generic, drinkable pale ale;
  4. Oatmeal Porter – well-rounded, standard porter (to me), good roasted malts, chocolate and burnt sugar/caramel (*reminder, I’m not a porter guy);
  5. Black Mocha Stout – very nice, drinkable stout, good roasted coffee aroma and flavors;
  6. Devil’s Britches Red IPA (seasonal) – maltier, heavier version of an IPA, almost tastes like an amber; and
  7. Little Hump Spring Ale (seasonal) – bright, light, fresh pale ale, great session beer, one of my favorites from Highland.

Since we won’t be arriving until June, they may have their summer seasonal, Razor Wit, available in lieu of the spring seasonals. Razor Wit is probably my favorite Highland beer (right now) – spicy, citrusy Belgian white ale, great refreshing summertime beer. Also, they have recently released an Imperial Kashmir IPA (which I haven’t tried yet) and generally have their Tasgall Ale (for you Scotch Ale fans) available in bottles.

So there you have it, Highland Brewing in a brief, amateur nutshell. Should be a fantastic spot for this event – I certainly plan to be in attendance for the beer portion of the festivities. Cheers!

Charlotte Summer GORUCK Custom Challenge

We have partnered with GORUCK to design a custom event for August 2nd, 2013 in Charlotte, NC. F3 is targeting a team of 30 brothers that will make up the next graduating class of GORUCK Tough.

What is a GORUCK Challenge

The GORUCK Challenge is a team event, never a race. Think of it as a slice of Special Operations training where – from start to finish — a Special Operations Cadre challenges, teaches, and inspires your small team to do more than you ever thought possible. Leadership is taught and teamwork is demanded on missions spanning the best of your city. The hardest part? Signing up.

This is a team event that you must complete with your F3 brothers that will take you on an overnight tour of Charlotte that will last 8-10 hrs (under promise, over deliver). By completing the event you will earn your GORUCK tough patch and allow you to participate in future events we are planning such as their Scavenger, Navigator, etc.


For the August 2013 Challenge, F3 has partnered with GORUCK for a custom, F3-specific GORUCK Challenge. What this means:

  • Time and date: Friday evening 8/2/2013 (time and location TBD).
  • GORUCK will assign an F3-specific cadre.
  • GORUCK will work with me (& others) on a custom course.
  • GORUCK will create a custom website to coordinate our participants.
  • GORUCK will provide F3 with discounted gear upon registration. We communicate this the week of 5/20
  • F3 will receive flat fee entry fees. You MUST register via PayPal with F3 to participate (see form below). Comment below once you have signed up.

Make the Hard Commitment

Buy Now to reserve your spot by 05/21/2013. We need numbers up front to secure our custom event. Entry is $90.00 (a substantial discount off the current retail price for the GRC) . Join me. Aye!

Real name
F3 name

Six Week Challenge: Week One Survival Guide (UPDATED)

Q.I.C.HitMan, Pomfret, Girardi, Ann & Hope, Rock, Flea, Tiger Rag, American Pie
The PAXAll Pax and families.
Workout Date01-02-13

Dec 2014 Update from TR:

As thoughts inevitably turn to various detox challenges and fuel modifications for the New Year, I’d like to make a few updates to this post, as it has been referenced a few times in subsequent challenges since its creation two years ago.  The updates are my own, not from the 2012 Detox Challenge Team, and are mostly the result of additional reading on nutrition, two books in particular.


The first book deals with nutrition content::  Eat To Live, by Joel Fuhrman.  I would recommend this book without reservation and have given away maybe 10 copies in the last 18 months.  Key points:

  • Think in terms of nutrients per calorie.  What is the nutrient return for your calorie investment?  The goal is nutrient-dense food, such as veggies (in particular leafy greens), fruits (in particular berries), onions, mushrooms,  beans, seeds and nuts.  Fuhrman calls theses GBOMBS on his blog.  Check out the LINK for more info.
  • You’ll notice that refined foods (breads, pastas, sweets, etc) and animal products (meats, eggs, dairy, etc.) don’t make the list.  That’s because they are not nutrient dense.
  • 90/10 Rule:  90% of daily calories are from GBOMBS and 10% anything else.
  • Fuhrman’s follow up book, The End of Dieting is also an excellent resource.

I’ve left the original post unedited, but I would change a good deal if written today: eliminate the refined foods and animal products and add in the GBOMBS.  

But what protein?  Get them in the leafy greens.  Broccoli, for instance, has over 10x more protein per calorie than meat.  100 calories of broccoli = 12 oz.  How much steak do you get for 100 calories? About 1 oz.  Things to ponder….


The second book is about eating psychology:  Mindless Eating, by Brian Wansink (head of the Cornell Food Lab).  Key points can be found in the great ARTICLE that led me to the book.  The article stands on its own but here’s one to consider:

On average, if you eat with one other person, you’ll eat about 35 percent more than you otherwise would. If you eat with a group of seven or more, you’ll eat nearly twice as much—96 percent more—than you would if you were eating alone at the Thanksgiving card table in the other room. If you get a reservation for a table for four, you’ll end up right in the middle—you’ll eat about 75 percent more calories than if you reserve a table for one.

In hindsight, most of the mind hacks from the original post hold up pretty well.  Adding these will make you that much more successful in the execution phase.  


Having been on record as part of the team that kicked off the original Detox / Fuel Challenge, I will also go on record for recommending, in my opinion, a better format, whereby the pax move toward the 90/10 Rule.  The program may look like this:

  • Inventory, benchmark week.  What is your GBOMBS / OTHER ratio?
  • Week 1:  70 / 30
  • Week 2:  75 / 25
  • Week 3:  80 / 20
  • Week 4-6: 90 / 10

No forbidden foods, no worry about cheat meals, no loopholes or special rulings from the Fuel Team.  Just eat to the ratios.  Even Moniteur can get behind a program like this.  #LifeIsTooShort




The easy part was signing up.  Now for planning and execution.  We’ve compiled a Survival Guide that will take some of the pain out of Week 1.  Remember the goal is to educate yourself on nutrition and make changes that will result in not only short term benefits, but will also transition into a long-term, healthy lifestyle.  The question is not, “What am I allowed to eat?” but “What fuels will I choose to result in a healthy and fit lifestyle?”



If the banned items [LINK HERE] looks like your shopping list, you might be stymied for ideas on what to eat. Rather than offering up sample meals, here are some ideas on what to eat during the day.  Make sure you are stocked up prior to beginning The Challenge.  Not having the appropriate food on hand is a recipe for failure.



  • Eggs/egg whites
  • Turkey bacon
  • Veggie “sausage patties”
  • Fruits
  • Light/Greek Yogurt:  add berries and 1/4 CUP of granola
  • Healthy Cereal (Cheerios, Grape Nuts, steel cut oatmeal, not instant) and Skim or 1% Milk
  • Fruit and Veggie Smoothie

TIP:  most cereals are junk calories and even the “good” ones should be done in moderation and combined with a healthier portion.  Cereal and fruit bars are to be considered junk food.  Protein bars are usually very high in calories. Use with discretion.



  • 1 Can of Tuna / Salmon.  Check the cans for the lowest calorie servings.
  • 4-5 oz. Chicken or fish
  • Lean deli turkey with low fat cheese
  • Green salads with chicken or fish (See notes on dressings below)
  • 3-bean salad (black, red, and chick peas)
  • Little Baby Carrots
  • Hummus (good with LBCs)
  • Celery sticks with organic PB
  • Cucumbers with Crumbled feta and a little balsamic vinaigrette dressing
  • Fruits
  • Raw veggies



  • 6 oz chicken breast
  • 6 oz fish
  • 6 oz lean pork
  • Ground turkey
  • Bean salads
  • Green Salads (use spinach leaves instead of iceberg)
  • Steamed veggies
  • Roasted veggies, such as brussel sprouts and asparagus
  • Pan-roasted chick peas and barley
  • Whole wheat pasta with edamame, arugula and herbs
  • Brown rice and roasted veggies



  • Apple slices
  • Almonds, walnuts, pistachio nuts
  • Blueberries
  • Blackberries
  • Turkey Jerky
  • Celery and PB
  • Frozen grapes
  • Bananas
  • Avacado slices with pepper
  • Raw veggies with a little hummus
  • Trail mix (low calorie, low fat if possible)
  • Celery and a little peanut butter

TIP:  It’s a good idea to fuel about 20 minutes before working out (when the nutrients start to hit the bloodstream).  Half a banana, a cup of blueberries or almonds as you rise in the morning prior to a workout will fuel your workout and keep you from bonking.



Bottom line:  Eater smaller portion meals more frequently.  The plan that the Fuel Team recommends:

  • Small portion of energy food before a workout.
  • Breakfast
  • Mid-morning snack
  • Lunch
  • Mid-Afternoon snack
  • Dinner

The idea is to keep your blood sugar fairly stable throughout the day and the hunger pangs at bay so that you aren’t tempted to splurge at your next meal.  Snacking after dinner or right before bed is counterproductive.  If you feel hungry after dinner, drink a large glass of water and luxuriate in a crunchy, wholesome celery stick.



  • Portion sizes in the average restaurant are about twice the size they should be.  Split a meal or take it home for lunch the next day.
  • Consider a healthy appetizer as your meal.
  • Dressings and sauces are often hidden sources of calories.  Abstain.
  • There are plenty of healthy options available even at fast food restaurants, such as veggie burgers and salads.  The key is to watch for the junk calories (white breads, dressings, sauces, etc.).  the best bet is to avoid drive thru’s entirely but if you must, you could do a lot worse than a 6 piece nugget meal and a fruit cup from Chick-Fil-A.



Here are some links to other nutrition resources:





Please feel free to share other resources in the comments.  More options lead to a higher chance of success.



Getting dialed in mentally is often the biggest hurdle.  Some thoughts on getting your head right:

  • The first week will suck.  Go ahead and embrace that now:  It.  Will.  Suck.  But so do sprints up MegaTool, Jacob’s Ladders, 100 burpees, etc.  Discipline is doing what you know needs to be done even though you don’t want to.  So man up and do it already.
  • Plan for temptations.  Stock the fridge/pantry with healthy snacks.  Chew gum.  Suck on some sunflower seeds.  Drink a big glass of water.  Do 50 merkins.   Have a healthy alternative ready when (not if) temptation strikes.
  • Drink a giant glass of water about 15 minutes before each meal.  You will feel fuller by the time you dig in.
  • Make use of fruit smoothies as “dessert.”
  • Commit now that there will be no exceptions, no sneak tastes, nothing.  Do the right thing, even when no one is looking.
  • Meals are a social activity and more likely than not you will be sharing many meals a week with people who are not on the plan.  You’re just going to have to gut it out or use your free pass.  Sometimes you just can’t avoid temptation.
  • If you are trying to lose weight, only weigh once a week.  Weight can fluctuate a couple of pounds a day.  Repetitive trips to the scale can lead to discouragement (or false enthusiasm and later disappointment).



  • Many salad dressings are calorie-dense.  Get to love balsamic vinaigrette and other low-cal options.
  • Sauces.  Not many friends in this category.
  • Avoid white food:  white breads, pastas, pretzels, potatoes, white rice.  Your body more or less treats these items the same as cookies or cake.  Get lots of color on the plate (not M&M’s).
  • Fat-free foods.  Many fat free foods are high in calories—don’t bother.
  • Eating too fast.  You’re brain needs time to figure out your stomach is full.  Slow down.
  • Eating until your food is gone instead of when quitting when you are full.
  • Drinking calories.  Get a Crystal Light variety pack and create your own flavored water on the cheap (just make sure it’s sugar free).
  • Eating in the car or in front of the TV.  Don’t do it.  Concentrate on the food you are eating and you will feel full sooner.  Mindless eating leads to overeating.
  • Don’t eat from a bag.  Control your portion before you start eating.  Don’t trust yourself to stop when you should.  Assume Future Self can never be trusted to make the right decision for Present Self.
  • Use your weekly free pass OUT OF THE HOUSE.  You will likely have some contraband left over and you’ll be tempted to consume it.  


Most “energy drinks” are just sugar water.  Gatorade, Powerade, etc. are basically just juice boxes for grown ups.  Good old water will take care of most of your hydration needs.



People who don’t keep a food log underestimate their calorie intake by about 50%.  Luckily, food log apps are plentiful for smart phones.  The Fuel Team recommends MyFitnessPal (MFP) for tracking  everything that goes into your mouth.  Yes, everything.

An added benefit of using MFP is the ability to follow and be followed by others.  We recommend you sign up with some form of your F3 or twitter handle so we can find each other easily.

If you can buddy up with a few pax that you see regularly, use that for accountability.



Unless you are the chef in the house you married guys will need support from the M.  If she doesn’t participate in The Challenge, she will likely have to change the menu to suit your plan or she will need to become a short order cook.  Get ahead of this issue now so that no resentment builds.  Plan meals together.  Grill the chicken and fish and throw some veggies on there as well.  Make it a team effort.



Even the best-laid plans go awry and the strongest wills can succumb to the siren song of the cupcake.  If that happens to you, confess your sin to Father Hit and get back on the plan IMMEDIATELY.  Don’t wait until the next day to begin anew.  Nope.  Immediate correction.

That’s enough for Week 1.  Go sign up for MyFitnessPal, load up at the grocery store, and strap it on.  Feel free to ping us with questions in the comments, on the Twitterz, or in the Gloom.