Inspiration from the Six

    • Foggy & gloomy. Frantically running around to scope out pull-up/row structures.
    • More disclaimy than welcomey due to time constraints.

    • 2019 Iron PAX Week 3: Meter’s 43 – 43 minute AMRAP for reps
      • 10 Pull-ups (jumping, kipping, or strict) or bodyweight rows
      • 15 Burpee Jump Overs
      • 20 CMU Curls
      • 25 CMU Squat Thrusters
      • 30 Gas Pumps
    • 6 PAX: Bobsled, Fugitive, Granola, Liberace, Old Yeller, Zima
    • A few weeks ago I had the privilege of Q’ing a spontaneous ad hoc workout with 2 FNGs (Chairborne and Red Ryder) and two PAX I hadn’t met before (Gun Show & Mayberry) during our region’s second anniversary workout. After the warm-o-rama, Reborn led 116 Memphis HIMs on a half-mile mosey for the Thang.

      Falling back to the six, I saw two guys emerge from the manflood. They looked like they had been swept up in a stampede. I introduced myself and asked if they were here for F3. When they introduced themselves with dumb names like “Brian” and “John” I knew they were FNGs. They said they weren’t going to be able to make the run due to various injuries. Chairborne (fka “Brian”) had a femur injury, which I have heard is one of the most painful injuries possible.

      Since they had given us the honor of being our guest–and it is always an honor whenever someone chooses to share their morning, time, and energy–I did my best to play host. Red Ryder and Chairborne (both veterans) graciously endured my weak gransplaining of cadence. Gun Show and Mayberry helped think of exercises to Q. Chairborne went on to push himself so hard he splashed merlot: the guy who had every excuse to take it easy pushed himself harder than those who are without excuse to do better.

      All this made me think: How many times have lesser obstacles convinced me to quit? Exercise isn’t the end-all, be-all–Splashing merlot isn’t the holy grail. However, their sheer dedication to do better and not play the victim to circumstance was inspiring. If a femur guy can go through the trouble to show up and put in work, what are you letting stop you from your goals?

    • T-Claps to Old Yeller, who had no idea his second time posting would be an Iron PAX workout. RESPECT.

Tribute to the sun god

THE SCENE: Warm, humid, 77 degrees. Summer lingers yet.


Big arm circles forward and reverse 15 each, daisy pickers 15 IC, Imperial Walkers 15 IC, Hillbillies 15 IC.
Mosey lap around the park.

On the playground 2 sets as follows: 10 Merkins, 10 Wide-arm Merkins, 10 Diamond Merkins, 10 Dips.

2 Sets as follows: Lunges 20, Squats 20, Sun gods 20,  Sun god + air squats 20.

1 set: : 10 Merkins, 10 Wide-arm Merkins, 10 Diamond Merkins, 10 Dips.

2nd mosey lap around the park, lunge walks till all in.


WWI situps 15 IC, ABCs (Shoestring), V-ups (Ice Cube), LBCs 25 IC.
Fugitive, Liberace, Zima, Shoestring, Toucan, Ice Cube, Beef Log, Orange Julius (QIC)

There are no shortcuts in life. Learn from the mistakes of others:

Anthony Bosch pleaded guilty in October 2014 to conspiracy to distribute testosterone, one of eight people convicted in the Biogenesis case. Evidence showed that Bosch falsely held himself out as a licensed medical doctor, accepting thousands of dollars a month to provide steroid injections to baseball players such as Alex Rodriguez and Ryan Braun of the Milwaukee Brewers.

Fourteen players linked to Biogenesis were suspended by MLB, including a season-long suspension in 2014 imposed on Rodriguez. A-Rod initially denied taking banned substances supplied by Biogenesis but later admitted he did, apologizing to Yankee fans in a handwritten letter.

Check out the documentary “Screwball” on Netflix.
Good group of guys, no quitters among them. Thanks to the 1st F Q for keeping an eye on the six!

Lots coming up…VAPE session 9/12.

Softball’s VQ

THE SCENE: Shiniest AO in the land, weather was a nice cool 65 for Softball’s VQ



-SSH x20
-Daisy Pickers x20
-Arm Circles x20
-Little Mosey around Neverland

Knocked it out of the park with a 4 station  beatdown ( rotating after each set!!!

  • Burpees x 110
  • American Hammers x 110
  • Merkins x 110
  • BBS x 110

-American Hammers x20
– Leg  Lifts x20 ( Fugitive)
-Flutter Kicks x20( Flobee)

10 PAX (1 FNG – Ty-D-Bol)

 Fugitive, Choker, Peeping Tom, Toucan, Rage Quit, Liberace, Beef Log,  Softball

Comparison to other is our own worst enemy, we are already perfect in God’s eyes.

Thanks for all the feedback on my VQ!

Check Slack Feed

Things got chirpy

THE SCENE: Shiniest AO in the land, weather was great, Birds-R-Real VQ

Pyramid style:

SSH IC 20-15-10

Imperial Walkers IC 20-15-10

Shoulder Blasters IC 20-15-10

Little mosey around the parking lot

Dropping some BOMBS on Neverland:

50 burpees, 100 over head claps, 150 merkins, 200 BBS, 250 squats

American Hammers 20 IC

WW1 sit-ups (Choker) 20 IC

Flutter Kicks (Ice Cube) 20 IC

Seated in-n-outs 20 IC

Beef Log,  Choker, Rah-Rah, Softball, Rage quit, Fugitive, Arch, Liberachi, Zima, Birds-R-Real (VQIC)

“You must be the change you wish to see in the world.” – Ghandi

Be the change in your community, someone’s life, and/or your life. Make an impact anyway possible.

Thanks for all the great feedback on my VQ!

~See Slack~

Quixotic, but magnificent

THE SCENE: “So come with me, where dreams are born, and time is never planned. Just think of happy things, and your heart will fly on wings, forever, in Never Never Land!”


SSH x 33 IC
Windmills x 10 IC
Overhead Clap x 9 IC
Smurf Jacks x 10 IC
Merkins x 20 IC
Squats x 20 OYO
Diamond Merkins x 10 OYO
Squats x 20 OYO
Hand Release Merkins x 20 OYO
Squats x 20 OYO

Mosey to field
Burpee Broad jump to the other end
Mosey to playground

11’s – Swing pull-ups & groiners
11’s – Dips & Smurf Jacks

Lt .  Dans, up to 5/20

Mosey to parking lot
10 Merkins, bear length of parking lot, stopping at every other parking space for 1 less merkin.  got down to 3 at the end.

Hello Dolly x 15 IC
Rosalita x 15 IC
(Ice Cube) BBSU x 20 IC
(BirdsRReal) American Hammer x 20 OYO
(Ragequit) LBC x 30 OYO
(Rabbit) Awe-Yeahs x 30 IC
Superman x # IC
Aquaman x 15 IC

Zima, Rabbit, Ragequit, Homie, BirdsRReal, Beef Log, Liberace, Woodpecker(QIC), Ice Cube, Arch
The Village Blacksmith

Under a spreading chestnut-tree
The village smithy stands;
The smith, a mighty man is he,
With large and sinewy hands;
And the muscles of his brawny arms
Are strong as iron bands.

His hair is crisp, and black, and long,
His face is like the tan;
His brow is wet with honest sweat,
He earns whate’er he can,
And looks the whole world in the face,
For he owes not any man.

Week in, week out, from morn till night,
You can hear his bellows blow;
You can hear him swing his heavy sledge,
With measured beat and slow,
Like a sexton ringing the village bell,
When the evening sun is low.

And children coming home from school
Look in at the open door;
They love to see the flaming forge,
And hear the bellows roar,
And catch the burning sparks that fly
Like chaff from a threshing-floor.

He goes on Sunday to the church,
And sits among his boys;
He hears the parson pray and preach,
He hears his daughter’s voice,
Singing in the village choir,
And it makes his heart rejoice.

It sounds to him like her mother’s voice,
Singing in Paradise!
He needs must think of her once more,
How in the grave she lies;
And with his hard, rough hand he wipes
A tear out of his eyes.

Onward through life he goes;
Each morning sees some task begin,
Each evening sees it close
Something attempted, something done,
Has earned a night’s repose.

Thanks, thanks to thee, my worthy friend,
For the lesson thou hast taught!
Thus at the flaming forge of life
Our fortunes must be wrought;
Thus on its sounding anvil shaped
Each burning deed and thought.

H.. W. Longfellow

How Many Warriors are There?

THE SCENE: As I drive up 70, I see lightning off in the distance. Mother nature FEARS my weinke! I’m not shaken. Mother nature feels my HIMness and backs off at 5:28 with not a sound more.

F3 WELCOME & DISCLAIMER:  Welcomed and disclaimed.


  • Side Straddle Hops – 20IC
  • Arm Circles – 8 little forward/big forward/little reverse/big reverse all IC of course
  • Daisy Pickers – 10IC

Dora 1-2-3 style partner work. 3 rounds planned, never seem to get to the third. One partner does counting exercises  while the other

  • Round 1:
    • 100 curls
    • 150 Goblet Squats
    • 200 Mountain Climbers (2 is 1)
    • Backwards walk with block/5 blockies/walk with block(burpee with a block)
  • Round 2:
    • 100 Warrior I Lunges (50R/50L)
    • 150 Gas Pumpers with block over chest
    • 200 Tricep dips
    • Walk with block/5 Around the World/Walk  with block   (Shallow squat, Make a Large “O” with the block in front of you.)


  • Superman Banana Roll 20IC (Hold superman (on belly, arms and feet 6″ off the ground), roll to banana (same thing but on your back), roll back, rinse and repeat).

Note: I made mention that you can use your hands if you need to roll, but its best if you dont use your hands as it works the rest of your muscles like your obliques. Someone asked where your obliques were. It seemed only fitting that next we did…

  • Oblique Crunches 10R/10L IC
  • Yoga cycle – Chair ==> Warrior 3 ==> Half moon ==> Warrior 3 ==> Chair. Did a couple of these. There was some grumbling and some mention of FIA. I let them laugh, but they still couldnt seem to do it *smirk*
  • Miracle Ear Crunches 5 OYO (Legs 45° in air. Crunch to knees, crunch to calfs, crunch to ankles, rest. Its a 4 count move of death.)

8 PAX – Miracle Ear (QIC), Birds-R-Real, Beef Log, Ice Cube, Choker, Commie, Liberace, Croissant.

The COT that Slots gave a week ago at Arcadia is still ringing in my ears. F3 is important and is an overall positive in my life. But we have to remember that our families and God still need to be our #1 priority. If we as dads, husbands, siblings, children, boyfriends, etc are needed, then that should take priority over F3. The point of all this of this is to improve our leadership. Its hard to be a leader if youre not there when youre needed.

Im finding Ive really taken for granted that Bartlett sprays for mosquitoes in its park. Ive been getting eaten alive at other AOs that are not the Morg.

While in the middle of Around the Worlds… “I never thought Id say Id rather be doing blockies” – Choker

I find that while I like the CMU for the added weight for things like curls, what I really like it for is introducing an element of stability into some of these exercises. Lunges with a block overhead forces more core engagement. Gas pumpers with a block overhead forces you to stabilize the CMU and you cant use your arms to slow your leg momentum. It leaves all of the control in your core. I know Im going to be feeling this workout tomorrow.

Also, I really love tricep dips. Ice Cube and I chatted about our mutual love of tricep dips over Coffeteria.

Commie heads out next week and we will all miss him greatly! Hes finishing up his first 345 this week to cap off his farewell. Hooah!

Lucky 7 of Diamonds

THE SCENE:  Humid (duh), upper 70s

  • SSH x 25 IC
  • Imperial walkers x 15 IC
  • Mountain climbers x 20 IC
  • Hillbillies x 15 IC
  • Arm circles x 10 IC (+ reverse)
  • 1 Lap


  • Zombie walk (lunges length of the field); Al Gore until all in
  • Zombie crawl back

7 of Diamonds
Place 4 cones 25 yds apart; Separate into even teams

Round 1
– 7 burpees at each cone (x4), sprinting between each cone; team must complete (teammates do plank until all in) and all teams move at one time; sprint to next cone
Round 2
– 14 four-count flutter kicks x 4; hold leg lift until all in; sprint to next cone
Round 3
– 21 merkins x 4; hold plank until all in; sprint to next cone (by this point, “sprint” was a relative term)
Round 4
– 28 squats x 4; hold Al Gore until all in

Recover 1 min (mainly for the QIC!)

Round 5
– Reverse direction and sprint to next cone
– 21 BBS x 4; hold Al Gore until all in; sprint to next cone
Round 6
– 14 monkey humpers x 4; hold plank until all in; sprint to next cone
Round 7
– 7 Body Builders (eight-count burpees) x 2 and 7 2-merkin burpees x 2; sprint to next cone; mosey to playground for Mary


  • Boat/Canoe IC x 15
  • LBCs IC x 20
  • Star crunches IC x 20
  • Leg lifts IC x 15
  • WWI sit-ups IC x 10
  • Plank x 1 min
  • T-plank (L&R) x 40 sec
  • Plank x 30 sec
  • End (mercifully)


6 PAX:  Zima, Ice Cube, Ragequit, Fugitive, Commie, Beef Log


If I asked you, “what is the greatest misperception others may have of you?”  Would you be able to answer that question?

Where is your blind spot?  In other words, how do people actually perceive you?  If people perceive you differently than you perceive yourself, you have a critical disconnect, particularly as a leader.  Your effectiveness as a leader can be seriously affected.  Every one of you are leaders, whether you think you are or not.

Ask questions of people you lead, whether in the home or at work.  Try to understand what those above you, equal to you and below you think of you.  If your employer offers a 360 eval, take it.  But be prepared to hear things you don’t want to hear.  Most importantly, be prepared to act on that information.  You might be surprised how impactful that can be…


50 for 50

THE SCENE: not gonna lie, it was pretty cold today, at 80 degrees the playground of dreams was ripe for sweat soaked misadventure.

welcomed and disclaimed.

•25 SSH.

•15 Daisy Pickers.

•15 Windmills.

•10 forward big arm circles.

•10 reverse big arm circles.

•20 overhead claps.


•2:00 of alternating continuous planks from low to high plank (switching from low to high plank as fast as you can).

•High Knee Taps x50.

•Burpees x10.

•American Hammers x50.

•Seated in and Outs x50.

•Star Crunches (10 on each side).

2 rounds.

•45 second modified low plank (holding the bottom position of a merkin).

•Reverse Crunches x30.

•8 Count Flutter Kicks x20.

•50 LBCs IC.

•Australian Pull Up x50.

•Squat Bounces x50.

•Australian Burpee x15.

•Australian Pull Up x25.

•Squat Bounces x25.

•Squat Jumps x25

•75 meter sprint + 25 Dips.

•75 meter sprint + 20 Little Man in the Woods.

MARY? Never heard of her.
7 PAX- Birds Are Real, Liberace, Beef Log, Soft Ball, Halpert and Commie.

lest we forget our FNG, RahRah!

“Ever tried. Ever failed. No matter. Try again. Fail again. Fail better.” -Samuel Beckett

We’ve all failed, obviously, more times than we’d care to count. But that doesn’t matter, the only way to truly fail is to give up, “but man is not made for defeat. A man can be destroyed but not defeated.” We can be broken down but never defeated, you get to choose to let your failure make you or you can define yourself.

I wish Halpert gave us that 2X caffeinated coffee before the workout.
Birds Are Real has yet to confirm whether birds are actually real.

Fly Like A Bird – Neverland

THE SCENE: No clouds in sight at the shiniest AO in Memphis.  It was a great day for flying!



Typical warmup to get those muscles ready for flight, i.e. daisy pickers, air squats, arm circles, etc.

Eight HIM soared as Toucan led the way!  We had an string of pearls, (run 100 feet to each exercise), AMRAP style for 7 minutes, all in sets of 10 reps in 3 unique stations.  21 minutes in total.  It was plenty!  Exercises included:

  • Station 1
    • Clapping Merkins
    • Burpees
    • Jumping lunges
  • Station 2
    • Inchworms with a release merkin
    • Side straddle hops
    • Broad jumps
  • Station 3
    • Diamond merkins with release
    • Side straddle hops
    • Jump squats
  • We finished off with 2 minutes of Heisman, skaters and high knees.  A horse fly saw we were having so much fun that he decided to join us!

All about a few minutes of abs work for good measure.
8: Arch, Ice Cube, Toucan (QIC), Rage Quit, Beef Log, Flobee, No Fuego, Zima

“When what you think, say and do are in alignment, you will have harmony.”

All HIM landed safely and made it out to the coffeeteria.

Suicide 7s

THE SCENE:  Comfy 74 degrees with high humidity in NEVERLAND “Playground of Dreams”

F3 WELCOME & DISCLAIMER:  Welcomed and made sure no one paid for the fun.  Provided disclaimer.

SSH IC x 25

Imperial walkers IC x 15

Hairy Rockettes IC x 10

Arm circles IC x 10 (+ reverse)

Mosey around lot, shuffle left length of lot, shuffle right back to start, backpedal, sprint to start.

Cones set at 15, 30 and 45 yards

  • Bear crawl Merkins to 15 and back (should get about 20 Merkins in)
  • Mosey w/ CMU above head to 30, do 30 tricep extensions, mosey back with CMU overhead
  • Mosey carrying CMU to 45, do 45 squats, mosey back carrying CMU
  • Rinse and repeat X 2 for total of 3 sets

Suicide 7s (was going to be 11s, but time not on our side); modify to burpees/BBS no CMU

  • 6 blockies
  • Sprint to 15 touch the line, sprint back to start and do 1 BBS w/ CMU
  • Sprint to 30 (touch line), sprint back and do 5 blockies
  • Sprint to 45 and back, do 2 BBS w/ CMU
  • Rinse and repeat until you do 1 blockie and 6 BBS w/ CMU

About 7 min remaining…

  • American Hammers IC x 20
  • Zima:  WWI Situps IC x 20
  • Tree Hugger:  Flutter Kicks IC x 15
  • Hello Dolly IC x 15
  • Soybean:  Gaspumps IC x 15
  • American Hammers IC (sort of…) x 12 (Q getting gassed…<1 min left)
  • American Hammers (to the overwhelming tune of U-S-A!) x 6

10 PAX (0 FNG):  Wall Builder, Tree Hugger, Slots, Soybean, Zima, Choker, BirdsRReal, Softball, Ice Cube, Beef Log

Something I think about quite bit:  Consistency.  Am I the man I claim to be?  Are we the Christian men we claim to be?

  • In our private moments
  • in our interaction with our spouses/kids
  • in our interactions with co-workers
  • at church
  • on our roads in Memphis (Lord, Help us!)

If one were able to witness our behavior, our speech , our tone in all these and every other instance, what would he see?

I’m not talking about perfection.  No one will be perfect.  But are we consistent?  Is our behavior/speech/tone consistent with followers of Christ, or the world?  When you are tested today — and you will be tested — how will you respond?

I challenge us to consistency.

THANK YOU to each HIM that came out to Neverland this morning for my first Q.  I had a blast…and I’m sore.