Never Say NeverLand

THE SCENE: Warmish but wind made it coldish. Shiney except that Playground of Dreams no longer providing any dreams. They tore that sucker down.


Howdy. Daisy Pickers x 15 IC, Arm Circles x 15 IC, Rev Arm Circles x 15 IC, IW x 30 IC.

Grab your CMU and stroll to the top of Heartbreak Hill. Partner up except Zima who did his own ARMy workout. T-Claps to Zima’s upper body for doing all the work. Partner 1 runs the path on Heartbreak Hill. Partner 2 does the following until P1 gets back, then flopdoodle.

  • 10 Dips
  • 20 Merkins
  • 30 (10 ea w CMU): Skull Crushers, Shoulder Press, Rows
  • 40 LBCs
  • 50 Squats

Each partner picks up where he left off and then starts over.

5 minutes of 11s (BBS, run to flag pole, Squats, bear crawl back).

5 minutes: Freddy Mercuries x 30 IC, American Hammers x 30 IC.

5 PAX (no FNG in sight): Zima (AOQ), Choker, Ragequit, Interweb, Photoshop (QiC)


Maybe you’ve seen it at the circus.  Perhaps between skyscrapers.  Or stretched high over a canyon.  A tightrope walker fighting gravity, fear, isolation, and howling winds to slowly navigate the impossible.
Focusing with laser precision.  One step, then another, on a thin cable.  Their eyes on safety at the end of this impossible journey.
Constantly shifting, adapting, and adjusting for whatever comes their way.  The impossible becomes more likely with every forward step they take.
Have you ever faced something in your life that seemed impossible to navigate?  Hearing unexpected news.  Receiving a late night phone call.  Encountering the unforeseen.  Then you become frozen.  Your new reality seems impossible to face.
He replied, “Because you have so little faith. Truly I tell you, if you have faith as small as a mustard seed, you can say to this mountain, ‘Move from here to there,’ and it will move. Nothing will be impossible for you.” Matthew 17:20 NIV
Today you have the opportunity to face the impossible. To experience divine peace and gifted faith when confronting the impossible.  When you encounter it today, embrace it today.  Relish it as an opportunity to encounter His hope when facing hopelessness.  His courage when facing the impossible.
PRAYERS: Choker’s M recovering from flu. Photoshop’s mom recovering from hernia repair surgery.

Chicken biscuits with honey and hot sauce from Crave are killer.
Nitro coffee is dang straight too.

F3birthaversary AMRAP with party favors

THE SCENE: A crisp and clear 34° at the shiniest AO in F3Memphis…


IW IC x20
Daisy Pickers IC x20
Small arm circles IC x10 (+ reverse)

AMRAP for 30 seconds each (5 rounds):

  • Merkins
  • LBCs
  • Squats
  • Carolina Dry Docks
  • WWI Situps

Next, each pax started at a station and did AMRAP while one PAX farmer carried 80# of Dumbbells out and back (100 yards total).

  • CMU Overhead Tricep Extensions
  • M1 (10#) Overhead Front Deltoid Raises
  • M1 (10#) Overhead Shoulder Presses
  • CMU Curls
  • 20# Overhead Slams
  • Hold Plank
  • 30# Single Arm Dumbbell Rows
  • Sandbag (60#) Clean and Toss

Ain’t nobody got time for that.

Nine PAX: Beef Log, Woodpecker, Tree Hugger, Ragequit, Tiger Lily, Fugitive, Choker, Judah, Zima (QIC)

Today is YHC’s 121st post and marks one year of F3. One year ago today YHC was in a very different place in some ways – while never really fitting the sad-clown mold (which is why Choker never EH’d), F3 has changed YHC in some ways (for the better). Finding a group of like-minded (or at least similarly-minded) men who work to understand and embrace their role here on earth has been great. And some friendships that already existed have be fostered by the forging we face together every time we post.

YHC has faced some physical adversity this year (though this isn’t new – a lifetime of abused joints means this has been the norm for a while now) and there have been times of frustration, but showing up here, even limping along while you guys smoked the workouts, has been really encouraging. YHC has come to realize the second F of posting is really more important that the first F (on a personal level) – while YHC enjoys the workouts, the habit of working out solo is a personal strength – but the mumble chatter makes posting to F3 so much better.

We were created as social beings, and F3 helps us be more like what we were formed to be.

Despite the playground being gone (it will return), the shininess of this AO remains.

Crucible and BrewRuck002. Get plugged in, let’s go!

Squat Mile with Intervals

THE SCENE:  Completely dark, thanks DST, and a clear balmy 44 degrees.
15 Daisy Pickers IC10 Arm Circles (forward and then backwards) IC10 Leg Swing each leg IC15 Imperial Walkers IC
Squat MileRun a quarter mile to the back of the park and do 25 squats on your own. Run back to started and don25 squats on your own. Rinse and repeat.

Parking Lot Spints:
Complete 10 rounds of sprints across the parking lot with a mossey back to the start:
  • Round 1 & 6 – Suicide Sprint
  • Round 2 & 7 – Inch Worm Push-Ups
  • Round 3 & 8 – Lunges
  • Round 4 & 9 – Broad Jump
  • Round 5 & 10 – Bear Crawl
Jack Webb:
A single count Merican then single count air press combination on the Q’s command, with an ascending rep count of each up to 10 with the pvc rifle from the BotB in Nashville backmin January.
6 Min of Plank:
Holding plank for a min or more rotate through high plank, right arm up, left arm up and low plank
3 PAX, no FNGs
Everyone has a level of hard in your life. You will continually be running into your level of hard (if it’s in your relationship, fitness or spiritual life) until you break through that level. But once you break through what used to be hard now becomes normal and easy to accomplish. Keep pushing on whatever your current level of hard and soon you’ll look back and realize how easy that is.
It’s great to go on runs at Neverland and return to the starting point and see Zima doing shoulder presses knowing that we will be doing more later in the workout. Thanks for getting up in the little sleep Fugitive to ensure I didn’t have to Omaha the planned running for the broken Zima! YHC is a little nervous about the next Zima Q given that he has been working upper body only and will like crush us.
ANNOUNCEMENTS:Sign up for the BeerRuck#002.

Neverland Q-School.

THE SCENE: Neverland. The shiniest AO is not as shiny these days without the playground.



SSH IC x20
IW IC x20
ISquatW IC x20
SSH IC x20
Burpees x5

Mosey around the track.  Hold plank while YHC explained “string of pearls”.
Mountains Climbers IC x30
Shoulder taps IC x30
Mosey around the track and back to startex.

Sand Bag Indian Bear Crawl. (2 sandbags: 40lb and 60lb)

AMRAP: 15 Minutes
10 Burpees
10 Merkins
10 BBS
10 Squats (With or without sandbags.  YHC chose the harder thing)
Run to the end of parking lot and back.

American Hammer IC x20
LBC’s IC x20
American Hammer IC x20
BBS IC x20
American Hammer IC x20
American Hammer IC x20

6 pax (0 FNG’s)

Don’t be a jerk.  Look for ways to love others today.  Work hard to not be a jerk to those around you, especially the ones you love.

YHC wasn’t expecting to see the playground under construction(demolished).  Was happy we got a good workout in while getting Q school done.

Forgot.  Was too excited about Nitro Coffee!!

Intentional Inefficiency


Cold; about 22F




Side straddle hop x 30

Imperial walkers x 15

Arm circles x 20 (forward and reverse)



PAX moseyed to the pavilion and did the following (OYO):

  • Erkins x 15
  • Dying Cockroach x 15 (2 = 1)
  • Derkins x 15

PAX moseyed back to start ex and did 15 shoulder presses with CMUs.

PAX did a rinse-and-repeat of the above.

PAX moseyed to the pavilion and did the following (OYO):

  • Box jumps x 15
  • Arm to knee crunches x 15 (2 = 1)
  • One leg lunges using benches x 15 ( 2 = 1)

Pax moseyed back to start ex and did 15 shoulder presses with CMUs (OYO).

PAX did a rinse-and repeat of the above.

PAX moseyed to pavilion and did the following (OYO):

  • Dips x 15
  • Flutter kicks x 15 (2 = 1)
  • Diamond merkins x 15

PAX moseyed to start ex and did 15 curls with CMUs (OYO).

PAX did 15 squats  and 45 calf raises with CMUs (OYO), then moseyed to pavilion and did the following (OYO):

  • Dips x 15
  • Flutter kicks x 15
  • Diamond merkins x 15

PAX moseyed to start ex and did 15 curls with CMUs (OYO), then did a rinse-and-repeat of the above.  PAX finished the workout by completing 15 squats and 45 calf raises with CMUs (OYO).  No time was left for Mary.


Seven total PAX (no FNGs) participated:  Tree Hugger, Zima, Orkin, Beef Log, Rage Quit, Fugitive, and Tiger Lily.


Tree Hugger shared Psalm 22:1 where David says “My God, My God, why have you forsaken me?  Why are you so far from saving me, so far from the words of my groaning.”  These words are similar to what Jesus said when he was on the cross.  Since this was likely a hymn that was sung by the Jews, these are words that Jesus may have sung before and was very familiar with.  In times of distress, we sometimes reflect on the words of a song.  Jesus may have naturally turned to the words of David when he was under distress and feeling alone.

At some point in the workout, Beef Log said “I sense a pattern here” (referring to  running back and forth between start ex and the pavilion); also Rage Quit at some point said “wouldn’t it be easier if the CMUs were at the pavilion.”  One might call this “intentional inefficiency.”  As Zima might say, “this is not rocket surgery.” 



Beasts of Burden

Cool and slightly overcast

Disclaimer disclaimed with a little help from my friends

Side Straddle Hops x 25 IC
Daisy Picker x 15 IC
Arm Circles x 10 IC then reverse

Everyone had either a sandbag or a ruck that they had brought with them to complete the following:
20 min AMRAP:
16 Lateral Lunges
16 Parking Lot Presses
16 American Hammers
16 Swings

Using the same implement from the previous workout we circled up and did 11’s with Burden Burpees and Get-ups
10 Burpees
1 Get-up
9 Burpees
2 Get-ups
and so on
A timer was set to go off every 2 minutes. When the timer went off each PAX moved one spot to their right and took over that PAX’s  implement and continued to work where the previous owner of the implement left off.  This continued until we ran out of time.

Out of time but I believe the American Hammers from earlier sufficed.

10 PAX, No FNGs (despite prior reports that there would be a parking lot full of them);
The Streak, Soulja Boy, Wall Builder, Beef Log, Choker, Ragequit, Tiger Lily, Zima, Slots, No Fuego (QIC)

We often refer to Iron sharpening Iron when we get together as men but we are also called to bear one another’s burdens. During the second part of todays workout we got a little taste of what that meant physically. Some implements were heavier than others some were easier to hold and work with than others. We were all more physically exhausted than when we started by the time this part came around but, we were still able to keep things moving. That is what we as men and especially as Christian men are called to do. We are to prop up our brother and bear his load from time to time. As Zima reminded us, it is also our duty to allow our brothers the blessing of bearing our burdens. That is, ask for help when needed and take the help that is offered to you. This is a blessing to both parties involved. These things are going on daily in F3 Memphis, some you hear about, most you don’t. Keep sharpening one another and keep holding each other up.

20 minutes is a long time, sometimes. Counting and cooperation are tough when done at the same time evidently. When mumblechatter is low, announce burpees, they may not like you but it gets them talking.


None that I recall

Too Tired to Think of a Clever Title

Low 40s and steady rain.  I arrived at 0515 and started constructing an elaborate Ziplog bag system for my Weinke, phone, and bluetooth speaker.  At 0520, Zima pulled in and mentioned that the gazebo was available if what I had planned would work in there.  It did, so that’s what we did.

Gave the quick version to the 6 regulars who initially showed up.  Gave the real version to the FNG who arrived a few minutes late.

SSH x20 IC
Daisy Pickers x16 IC
Little Arm Circles x10 IC (each direction)

We played another round of F3 Golf.  I did not record the scores this time, because it was dark as midnight in that gazebo and the 1 minute of rest between sets was not long enough to both resume breathing normally *and* ask/write down everyone’s score.

Set 1:  Merkins/BBSU.
Set 2: CMU Curls/Flutter Kicks.
Set 3: Burpees/WWI Situps.
Set 4: CMU Presses/Freddie Mercuries.
Set 5: Derkins/Squats.
Set 6: CMU Tricep Extensions/Monkey Humpers.
Set 7: Carolina Dry Docks/Imperial Squat Walkers.

No time; in fact we had to cut set 7 a few minutes short.

7 PAX: Choker (QIC), Flobee, Orkin, Ragequit, Teeter-Totter (FNG), Tiger Lilly, Zima.  Plus a special appearance by Flobee on Starsky duty.

Sometimes less is more.

Ragequit took time out during set 2 to let us know that this sucked.  I wear your disdain as a badge of pride.

QSource lunch today at Germantown Whole Foods.  Topic:  King

Burpee Games

THE SCENE:  The temp is just above freezing but the the wind is cutting through you and let’s you know where you are exposed.



Circle up and discussed the F3 credo.

Run to the far end of the parking lot and back as a quick way to get the blood flowing.


15 Daisy Pickers IC

15 Imperial Walkers IC


Individual Medley

Swimming has the individual medley (IM), swim all 4 strokes in one event. The F3 IM is 4 favorite F3 exercises done for a specific number of reps on a time interval. Exercises are Burpees, Merikans, Flutterkick, SSH. Start with 5 reps of each exercise.

  • 1 Burpees OYO
  • 1 Merikans OYO
  • 1 Flutter kicks (2 is 1) OYO
  • 1 SSH OYO

Start a new set every 1:30, add a rep until you get to 10 of each. If you fail to complete a set, sit that one out and jump in the next number.

Brick by Brick Shuttlerun (BBBS – aka Burpee Big Boy Sit-ups ):  

First PAX does the shuttle run with brick to 3 parking spaces away and returns to grab another brick and then runs back. Remaining PAX are meanwhile in plank position or crab hold awaiting their turn and rotate between the two positions with each shuttle run. After PAX completes the shuttle run, either returning or delivering the brick to the spot three stalls away, he proceeds to perform:

R1: 15 Burpees, then falls in line in either plank or crab hold

R2: 15 BBS, then falls in line in either plank or crab hold

R3: 10 Burpees, then falls in line in either plank or crab hold

R4: 10 BBSs, then falls in line in either plank or crab hold

R5: 5 Burpees, then falls in line in either plank or crab hold

R6: 5 BBS, then falls in line in either plank or crab hold


Choose a partner. Both in plank position. Play Rochambeau (rock, paper, scissors) while in plank. Round 1: loser does 1 Burpee, winner does 1 Merikan. Stay in chillcut and play 10 total rounds, adding an additional Burpee/Merikan every round. In the event of a tie, both partners do Merikans.


Guitmo w/ a brick

5 rounds of laying on your 6 with legs up and brick overhead. PAXs take turns running around circle pushing down on all the other PAX feet.


4 PAX, no FNGs


Trust in God’s timing. Driving through a downtown area, where the lights are programmed correctly, if you go the proper speed then you don’t have to stop or hit your brakes. If you are going at the pace God has for you, life goes so much smoother.


Next time the IM is showing up, we will definitely start at 5 and work to 15 but the lower number of rounds lead to some great mumblechatter. Do not every play Rochambeau with Zima, YHC did burpees on 7 of the 10 rounds. Fugitive also was destroying Ragequit but Ragequit pulled out a W beating Fugitive during the last three rounds to coast at the end. Way to get stronger today!


The Crucible, 3/30:
Get ready for the Crucible, an event that will challenge the pax of F3 Memphis to come out the other side better MEN. On March 30, 2019, starting at the Old Forest, we’ll run to Blazing Saddle, stopping at three other AOs along the way. Read more here:

Equinox Challenge:
The inaugural F3 Memphis *EQUINOX CHALLENGE* is in full swing. There will be multiple tasks to complete by March 20. You can’t do it all at once, and you won’t be able to do it all on your own.
Read more here:

Brew Ruck 2019, 4/27:
Get Brew Ruck on your calendar. This year, we’ll be making a loop and raising support for Alpha Omega Veterans Services, a local non-profit serving homeless vets.

CMU Friday

THE SCENE:  A very comfortable dry 50 degrees at the shiniest AO in F3 Memphis!
Disclaimer was mentioned!
With your CMU, mosey to the center of the field through the far end of the parking lot
  • 30 SSH IC
  • 15 Imperial Walkers IC
  • 15 Hillbillies IC
  • 15 Good Mornings IC

Mosey to parking lot with your CMU


Competition (10 Min)
You and your “partner” stand at opposite sides (width) of the parking lot.You: Farmer’s carry 2 x CMUs across the field and sprint back; begin doing max squats.Your partner: while waiting for the CMUs: max rep squats. When CMUs arrive, farmer’s carry back to competitor sprint back to position; continue doing squats.

Partnered Up:
P1 will Bear Crawl  to the 3rd tree and back
P2 will work with a CMU through the following until P1 is back the flap jack:

  • 50 Overhead Presses
  • 100 Squats
  • 150 BBSU
  • 200 Curls
Not enough time, finished the 200 curls as the clock struck 6:15.
5 PAX, no FNGs
John 3:18
Discussion on judging others. While competition is good to push beyond our comfort, it’s important to not over compare ourselves and judge others.
Great effort today by everyone, TClap to Fugitive for crushing the competition and destroying everyone else’s numbers, solid work by Tree Hugger for not modifying the Bear Crawl (even through he went to the fourth tree the first round), Orkin showed back up and out in solid work and crushed the CMU curls and AOQ modified the crap out of this but still pushed himself! Way to get stronger today!
Continue to push on the Equinox challenge and venture out of your comfort zone and meet other F3 PAX that you do not normally see.

Super 21s suck and we love them, slight return

THE SCENE: A comfy 46°, no rain but wet at Neverland.


SSH IC x50
Daisy Pickers IC x15
Imperial Walkers IC x15
Small arm circles IC x10 (+ reverse)

Super 21s
1 Merkin / 1 BBS
2 Merkins / 2 BBS

21 Merkins / 21 BBS

Pax did 20 deep tricep dips (legs straight, butt to the ground) after rounds 10, 15, 18, and 20 as a ‘break’. Wasn’t much of a break. For those keeping count that’s 231 Merkins and 231 BBSs. Lots of mumble chatter today, only Tiger Lily (barely) finished.

No time, but plenty of ab work during Tha-Thang.

3 – Tiger Lily, Ragequit, Zima

Was randomly scanning the Lexicon the other day and ran across:
DURABILITY: The state of physical and emotional toughness that is fostered through deliberate exposure to Hardship and Chaos.

Next entry:
DUSTY: An injury sustained during a BeatDown, or less heroically (as those of us in the 3rd 500 of life know) because we slept on it wrong. Inspired by often injured NHL hockey player Dustin Penner who famously & laughingly threw his back out while eating pancakes at the breakfast table with his wife. Ironic Adjunct: he ended up being traded to another team for a 4th round pick… on National Pancake Day.

YHC is well into his T500 and is finding injuries and the length of time required to allow the body to heal are frustrating. It feels like YHC has been injured for the last few years, though it’s only been a few months. The achilles feels much better, but now there’s a bone spur from the recurring damage to the insertion point on the heel. Just when that seemed to be tolerably over, YHC’s left LCL was slightly tweaked during bootcamp, only to be further aggravated by rucking. After trying to push through, YHC found his MCL was also starting to hurt, likely from the added stress of helping stabilize the joint.

Durability is the goal, but there are often things that stand in our way – these could be physical injuries, they can be work hours changing, they can be emotional stresses from daily life, etc. The reality is every PAX can make excuses as to why their King (the daily discipline of physically training the body) can be ignored. But we don’t, we show up when it’s literally blow freezing, we show up when it’s wet, we show up when it’s hot and humid, and we show up when we didn’t get as much sleep as we’d like – because F3 COUNTS. The relationships built here extend beyond a 45 minute workout, they actually help us all be more accountable and more able to take on these hardships. We don’t show up (just) for ourselves, but rather for the man next to us.

Some great mumblechatter this AM (Tiger Lily is a  professional mumblechatterer), workout seemed to blow right by all of us – we were all surprised when my phone’s alarm sounded at 6:15.

Crucible 2019! March 30, 2019 the pax will gather at Old Forest at 0600 for the first Crucible – where they will travel (RUN) to 5 different AO’s across the region (14+ miles) with a 20-minute beatdown at each AO, led by the HIM of F3 Memphis.

You should do it because something something – but running is the debbil.

Crucible 2019