Monday Barracks

THE SCENE: Shoestring and Passport were waiting at the AO when YHC pulled up. Tremor and Gus pulled up shortly before 0530. I had several workout ideas bouncing around in my head, but none solidified. They all could accommodate up to 6 PAX, so I was pleased with our 5 piece. We grabbed two 60# sandbags, a 35# kettlebell, and a 30# ruck plate, and headed for the pull-up bars.  

F3 WELCOME & DISCLAIMER: given while walking

Short warm-up: SSH, tempo squats, daisy pickers, tempo merkins

First up, some circuit work. 4 rounds of: 20 SSH, 15 merkins, 10 dips, 5 pull-ups in 2:30.

[2:30 was a tad too long, probably should’ve been 2:00.]

Next, the PAX and weight were arranged on the track. 

Lane 1: 1 PAX shouldering a 60# sandbag
Lanes 2-3: 2 PAX farmer carrying the kettlebell, 60# sandbag (between them), and ruck plate.
Lanes 4-5: 2 PAX

Lanes 1-3 picked up the weight and headed counter-clockwise. Lanes 4-5 did burpee broad jumps clockwise. When the group met, the PAX rotated. The broad jump PAX typically covered 50-75 meters, with the weighted PAX covering ~350 m each round. We did one full rotation.

After the last round, we headed back to the pull-up bars for one final round of our first circuit. Then we headed to the far corner of the track for a brief Mary: 15 big boy sit-ups, 15 V-ups. 


I have an anger problem. I get frustrated easily, lose my patience, and take it out on my family. Saturday night, I lost it on my daughter at bedtime and left the room. I went back a few minutes later to apologize and ask her forgiveness. She was upset and crying, but we were able to talk and reconcile. It struck me that some of my most vivid memories of my mom as a young child are outbursts of anger. I recently learned that my grandfather would do the same things towards his kids. Are these hereditary? I was frustrated feeling like I’m just always going to have this issue. I talked with my daughter again Sunday and told her about my family and my own memories. I told her that I’ll probably lose my temper again sometime, but I hope the memories she has of those times include me apologizing and seeking reconciliation. How do you respond when you fail the ones you love? 

Farmer carries are great for grip and forearms. Do them.

If I get out of this hole, I’m going to Tupelo

THE SCENE: Woke at 0420, out the door at 0435 to meet a waiting Soulja Boy. We sat in the car waiting on Choker, who showed up at about 0438. On the road by 0440. YHC found a classic rock road trip playlist on Spotify. It was basically Choker’s Favorite Songs of All Time list. Perfect. The drive took about 90 minutes, which wasn’t bad at all. We arrived at the AO and the wind was a-blowin’ and it was chilly. There was a running car in the lot, with a couple of inhabitants. Sleeping, we think? Or maybe something more. The park has a local history center with some historic buildings, including an old diner named…Dudie’s Diner. The morning included many good “Dudie” jokes. Several F3 Tupelo PAX were out of town, but Pterodactyl (aka PT) showed up and we started…


SSH; Imperial Walkers; Daisy Picker; Windmill; Hillbillies; maybe something else I’m forgetting…

Mosey to the nearest soccer field with it’s very short grass and very neat lines. 

First up, BOMBS. Partner up. P1 starts on exercises. P2 backpedals across the penalty box, performs one star jump, runs back to start. 

50 burpees
100 overhead claps
150 merkins
200 big boy sit-ups
250 squats

Next up, Four Corners. PAX assembled at one corner and did the following together:

5 burpees, bear crawl across field to next corner
10 merkins, side-shuffle length of field, switching directions halfway
15 LBCs in cadence, lunge walk across field
20 squats, sprint length of field

Rinse and repeat Four Corners.

Mosey back to the shovel flag for some Mary. 

Flutter kicks, Gas pumps, Shoulder taps, low plank hold.

4 PAX: Pterodactyl, Choker, Soulja Boy, Soybean (QIC)

Faith, the Third Eff, is not about about adhering to a specific religion; it’s about not living for yourself. The High Impact Man lives to serve his neighbor. 

Awesome morning in Tupelo. Ballard Park is a great AO. Also, great coffeeteria spot at Strange Brew, a Starkville import. BOLO for a PT VQ coming soon!

3 more launch weeks ahead. Come get you some!

Robbie Miller Mod at the Barracks

THE SCENE: Lovely morning. With Memphis on Fall Break, we didn’t have to worry about the cadets getting in our way or Bookworm leaving early. He did, however, arrive late. Hmmm….

F3 WELCOME & DISCLAIMER: I’m not a professional. Modify as necessary. Etc.


Today, we did a modified Robbie Miller WOD. You can read about it here. This is now part of every GORUCK Heavy. Whether rucks are worn during all exercises is up to the cadre. 

We started with 2.5 fast laps around the track for warm-up. Then we did…

12 rounds of:
6 pull-ups (no ruck)
6 burpee squats (no ruck – burpee with a squat after the jump)
6 4-count mountain climbers (no ruck – big boy style – get your feet up to the outside of your hands every time)
6 ruck get-ups (ruck up, lay down, stand up)

The PAX sometimes shouted what round they finished each time, but the voices got quieter and less enthusiastic as time wore on. 

Bookworm was the fastest. He finished his 12th round in ~38 minutes (estimated based on playlist progress). At that point, the rest of the PAX were told to finish whatever round they were on. YHC was the slowest and finished 9 rounds. 

We ended with a few laps around the track until 0615. 


I’ve been struggling with work a lot recently, lacking motivation and joy. I read this article a couple days ago and was very encouraged. The author quotes Eugene Peterson:

“A common but futile strategy for achieving joy is trying to eliminate things that hurt: get rid of pain by numbing the nerve ends, get rid of insecurity by eliminating risks, get rid of disappointments by depersonalizing your relationships. And then try to lighten the boredom of such a life by buying joy in the form of vacations and entertainment.”

The author then relates that to Hebrews 12:2, (“Let us fix our eyes on Jesus…who for the joy set before him, endured the cross (obedience)…”) and then connects the two ideas:

“Our obedience in the long haul, even in the most mundane area of our work, not only provides a sense of joy, but is also what God uses to give our work great satisfaction and significance.”

My takeaway was that I ought to be obedient in my work (work hard as unto the Lord), and that through the hard work of obedience, God will provide joy and satisfaction. 

Hell of a WOD. Bookworm killed it, so he’s good to go for a 2020 HTL. Hitch nearly died but was able to will himself back to life. Upgrade was an animal. Toms had the time of his life.

Two lady runners asked us what we were training for. Hitch replied, “Wednesday.”

I made a playlist, a rare occurrence, but I like tunes for this type of workout. You can listen here


Stair Racing at the Barracks

This backblast is dedicated to Paul Goldschmidt’s tippy toes and all the Braves fans out there!

THE SCENE: 70 degrees and blustery. YHC donned some cardinal red and arrived early to spend some time in prayer. The PAX started trickling in, some did warm-up laps. COBOL ran from his house then went hunting for a bathroom. 


This Warm-O-Rama is dedicated to Yadier Molina’s right arm. 

SSH x20; Imperial Walkers x15; Hillbillies x15; Michael Phelps x10

Mosey around the track with high knees, butt-kickers, and carioca. 

Chioccetti and MIB showed up around this time and COBOL came back, so it was time to head out. Mosey to the new bridge over the tracks. 

Tha Thang is dedicated to Harrison Bader’s legs. 

We found ourselves on one end of the bridge. We needed two teams. To separate ourselves, everyone did 5 burpees and sprinted across the bridge, counting off by 2’s when crossing the finish line. 

Having established our two teams, we headed down the stairs and into the south side of the parking garage’s bottom level. Near the middle of the garage, YHC assigned a stairwell to each team. We were going to race up the stairs, first full team to get in plank at the top wins. 

The whole group did 15 hand-release merkins, then ran up their respective stairwell. The first time up, YHC and most others were taking two steps at a time. Plank up at the top. Team 2 lost – 10 burpees. Team 1 won – 10 merkins. 

Loooooooong mosey down the ramps back to the starting line. 

For Round 2, the PAX were instructed to hit every step on the way up. 15 hand-release merkins, race up, plank. Team 2 lost again. No penalty this time. 

We took the stairs to the bridge level and started back for the track. COBOL had to run and get his water bottle, so we stopped near the UC for some flutter kicks to let him catch-up. 

Back at the track, we headed for the pull-up bars. 

AMRAP for ~9 minutes: 5 pull-ups; 10 dips. PAX modified as necessary and kept cycling through the reps. Mosey back to the launching pad.

Mary is dedicated to Nick Markakis’ plate discipline.

American Hammers x25 (thanks, Altar Boy) 
Hello Dolly x20
ABC’s (thanks, Tomb Raider)

13 PAX, no FNGs. Cardinals won 7-6 last night. 7+6=13. Think about it.

Make sure you’re making time for rest. Empty your mind of your to do list and relax. Get 6-8 hours of sleep. Find a way! 

Prayers lifted for friends and family.

I smoked myself. Was feeling dizzy during Mary. I’ve been yearning for that new parking garage for months, so it was good to go tackle it with the PAX. T-Claps to the PAX for pushing themselves. 

Mirrors went missing for a while to Elvis. I think he escaped both stair runs. 

MIB toughed it out again, even with back issues. 

NLDS Game 2 is today. Go Cardinals!

2.0 workout at Mothership tomorrow! Bring ya own kids!

Fellowship at the Bicycle Gate

THE SCENE: 77*, very dark in the Old Forest. YHC arrived early to finalize the weinke. Gotta keep things interesting and fun and hard. Hopefully we achieved all three. 

F3 WELCOME & DISCLAIMER: Shouted for the sake of Toms and another PAX who were just emerging from their respective cars.

SSH x10


Handsy, near the front and with some anxiety in his voice, asked if we were leaving for a while. I said yes and chaos ensued. Many PAX went back to grab their water bottles. We kept moving and mocking. 

YHC believes you can get through 35 minutes or so without water, but YHC is not a professional. Whether you want to carry around water during a workout is up to you, but you should be hydrating throughout the day. No shame, but DO drink water all the time. 

When we arrived at the plaza under the bicycle gate, we commenced kicking flutters in cadence until the six arrived. The 6th commandment of F3 is, “Thou shalt not stand around.”

Arm circles (fwd/bkwd) x10; Michael Phelps x10; tempo merkins x10; tempo squats x10

Partner up! 

Lazy Dora: Partner 1 starts on exercises while Partner 2 holds a rest position. Flapjack until the cumulative rep totals are completed.
100 Merkins (hold plank)
200 Gas Pumps (feet at 6″)
300 Squats (Al Gore)

Next up, YHC borrowed a partner plank pull/push from Cadre Daniel. Both partners hold low plank facing each other. Clasping hands, they tried to pull each other over. Do that for 10 seconds, switch arms for 10 seconds. Next, in the same position, partners interlocked fingers and put their palms together and tried to push each other over – 10 seconds each arm. 

YHC was the odd man out, so I just did some merkins. Seemed like half the guys had fun and half hated every second. Not sure I’ll ever do that again. I think pull was more effective than push.

NEXT! Gathering near the East side of the plaza, all PAX completed the following:
15 merkins; 15 wide-arm merkins; 15 diamond merkins
Lunge walk to East Pkwy barriers; lunge walk back (plank for the six)
5 merkins; 5 wide-arm; 5 diamonds
Lunge walk to East Pkwy and back (SSH for the six)

GRAB YOUR STUFF! Mosey back to the shovel flag. Flutter kicks in cadence while waiting on the six. 

When we got back to the lot, Toaster and Manny were waiting for us. They both arrived a few minutes late and we were already gone. They tried to find us, but the darkness won. Teacher’s Pet and One & Done also emerged from their training run to join us for Mary.

Partner up – same or different – it’s all the same in the dark! 

Partner leg throws. P1 stands, feet about shoulder width apart. P2 lays on back, head under P1’s junk (keep your eyes closed!) and grabs P1’s ankles. P2 lifts legs 90 degreez and P1 throws them down (straight or to either side). P2 attempts to keep his heels from hitting the ground, raising his legs back to 90 degrees each time. Each partner did two sets of 10 reps.

Carolina Dry Docks x10 OYO; CDD x5 OYO

The End.

19 PAX, 1 FNG (Excel – so named because he’s an accountant by day)

Sad clowns are isolated, lacking meaningful male relationships. Pursue those men. When the valleys of life come, if you’re all alone, it’s near impossible to climb out. 

MIB added, “If you don’t know any isolated men, you probably are one.” Amen. 

The PAX came to work this morning and got a dose of all three effs. Shout out to Barnum and Fish Bowl for slaying Dora! 

Lots of cyclists and one Andrew Best groupie passed through the Bicycle Gate.

Chioccetti placed one of his forearms in gum and lost some arm hair. Yesterday at the Sandlot, he tore a hole in his treasured SL shirt. TAPs for ‘Ccetti. 

SOS is having a YUGE yard sale to benefit their programs. You can drop items off or contact Handsy for more info. 

Tupelo launch is in full swing. See Preblast for info on how you can help.

BOMBS over Hernando

THE SCENE: Warm, muggy.


SSH, Imperial Walker, Windmill, Daisy Pickers

Partner 1 started on exercises. Partner 2 ran to the dog park fence (RIP baseball!), executed a single star jump (shouting “I’m a star!”), and ran back. 
Burpees: 50
Overhead Claps (holding Al Gore): 100
Merkins: 150
Big Boy Sit-ups: 200
Squats: 250

Next, to the track. Halfway around to the fitness area. 4 sets of 5 pull-ups. One man did pull-ups while the other did flutter kicks. Mosey back around track to the shovel flag.

This part is fuzzy – 11s with Carolina Dry Docks and flutter kicks? Big Brown showed up during this (so late!). Then a low plank hold.

3 PAX: Bell Ringer, Big Brown, Soybean (QIC)

Be men of action.

Had a great time with Bell Ringer. Talked with Big Brown afterwards about some EH ideas.

Soybiscuit Six at Bullseye

THE SCENE: Muggy, never-ending Summer. Also very dark and early!


WARM-O-RAMA: Mosey to the track. SSH, IW, Daisy Pickers, Windmills.

THA-THANG: The history (and, indeed, the mechanics) of the Sutherland Seabiscuit routine is unclear to me. My understanding is it originated in F3 Knoxville and was imported by Gus. I did not know he would be attending this workout. I hope he appreciated the nostalgia. 

1/4 mile run (then backpedal to pick up the six)
30 merkins / 30 squats / 30 big-boy sit-ups
1/2 mile (PUT6)
3/4 mile (PUT6)
1/2 mile (PUT6)
1/4 mile (PUT6)

A standard Seabiscuit would go up to a full mile, then descend. We didn’t have time for that. I’m also not 100% the exercises or reps were correct, but who cares? We all worked hard. I wanted to do 11s on the big hill near the school, but there was no time.

MARY: One minute plank hold until 5:45


CIRCLE OF TRUST/BOM: It was very profound, but I can’t remember what it was. 

MOLESKIN: Great job this morning picking up the six and knocking out all of those reps.