Abdominal Bombs

THE SCENE: 70 degrees and dark

20 x ssh  15 x daisy pickers 20 x small arm circles, and a light mosey with a big push up the hill
Abdominal Bombs = 50 x big boy sit ups + 100 x outlaws+ 150 x mountain climbers + 200 bicycle crunches + 250 starfish crunches

mosey to pavillion the 10 x jerkins 10 x derkins 1 min of dips mosey back to stardex
6 pax, 1 fng-  flobee,hook,short timer, ufo, gilligan, zima,( 1 fng redskin)
Galatians 5:25 If we live by the spirit, let us also walk by the spirit
we are all put in situations where we have to make split second decisions. That decission can define you and some will stick with you the rest of your life.  Sometimes there are things in life that come up and can get u all fired up. Road rage etc.. Our actions speak louder than words. We all have to make those decisions one day and the best decision you can make is the Godly decision
Crave coffeteria best Nitro coffee on the planet

Global Warming is Real and it Burns!

THE SCENE:  A quiet mist hung on the Berm as the gloom welcomed the coming burn.


Mosey around parking lot, Side Straddle Hop 4 count 20 IC, Tappy Taps 15 IC, Arm Circles 15 forward and back OYO, Sprinkler 20 IC


  • Global Warming: Al Gore position and shuffle to the right till Q calls out exercise, then back to Al Gore shuffling to the left till next exercise.  Wash and repeat. Exercises:  Merkins 10 OYO,  Burpees 10 OYO, LBC 20 OYO, Merkin Jacks 10 OYO, Shoulder Taps 10 IC, American Hammer 4 count 20 IC, Bobby Hurley 20 OYO
  • Mosey to the bars for 7s – Pull ups and Dips
  • Mosey to the field for wheelbarrows Partner 1 from base line to the cone, Partner 2 back to base line x2
  • Mosey back to the lot for La La Leggy x10 before Mary

Hello Dolly x 10 IC, Monkey Crunches x 20 OYO, Isometric Glute Bridge 30 count, Reverse Crunch x 20 OYO, just enough time for one Dealer’s Choice and Tomb Raider graciously, and enthusiastically selected ABCs IC.
15 PAX – Transplant (VQ), Popeye, Houdini, Snooki, Laettner, Searcy, Speaker, Tomb Raider, Ups, Veggie Tales, Dr Scholls, Sno Cone (FNG), Boucher (FNG), Reznor (FNG), Rapunzel (FNG)
Every encounter we have every day is an opportunity to model grace, kindness, joy, basically to “let your light shine before others” Matt 5:16.

Counting in cadence is tough while sucking wind, but this is all about stretching ourselves and stepping up to the challenge.  Excited to have completed my VQ!


Anniversary workout and potluck this Saturday, 7am at Shelby Farms

Merkin Mile and Elevens

THE SCENE: A very sticky 72°


Did it.

-Side Straddle Hop x20IC

-Daisy Pickers x10IC

-Imperial Walker x10IC

Merkin Mile – .25 mile + 25 merkins x4

Elevens on the Tennis Courts – BBSU on one end and Monkey Humpers on the other

Dips, Squats, and Incline Merkins on the bridge- decreasing sets of 15, 12, 9, 6, 3

Because we still had a couple of minutes before Mary:  Mosey the long route back to the parking lot with 3 sprints added in between light pole to light pole.

Captain Thor  x10/40

Flutter Kicks x20IC

Dolly x10IC

Hand-Release Merkin x10IC

3 PAX – Wall Builder, Tree Hugger, Short Timer


Short and Sweet.

Giving Thanks

1 Thessalonians 5:16-18 – Rejoice always, pray without ceasing, give thanks in all circumstances; for this is the will of God in Christ Jesus for you.

We should always be giving thanks to God. In good times and bad.  When we give thanks there are three things that happen:

1.  It shrinks our thoughts of ourselves

2. It grows our love for God

3. It grows our love for others.

This was a repeat of the very first workout at the Cockpit.  Two months ago I posted for the first time and this workout kicked my butt.  I was extremely sore for the next several days.  Matter of fact, for my first three weeks of F3, I was in a constant state of soreness.  But now I’m getting better and that is what it is all about.


– Ruck Workout, The Mothership (Shelby Farms – FedEx Event Center Lot), 5:30-6:30 am – Heavyweight on Q
– **ONE YEAR ANNIVERSARY** Bootcamp Workout, The Mothership (Shelby Farms – FedEx Event Center Lot), 7:00-8:00 am – Gus on Q – Followed by iced coffeeteria and a BYOBreakfast celebration – invite your families!

Last Minute Burpee Fest


Thick, humid 75 degrees.


Did it, including sharing the mission of F3.


  • SSH (IC) – 20
  • Hillbillies (IC) – 15
  • LBAC (IC) – 12
  • Daisy Pickers (IC) – 12
  • Mosey lap around the parking lot


Burpee fest
For each round, do the following in succession:
  • 1 burpee, 5 Merkins
  • 2 burpees, 5 Merkins
  • 3 burpees, 5 Merkins
  • 4 burpees, 5 Merkins
  • 5 burpees, 5 Merkins
Arm raises or hold squat until all in. Then proceed to next round of burpee + merkin variation…
  • Round 1: burpees + Merkins
  • Round 2: one leg burpees (right leg) + right hand curb Merkins
  • Round 3: one leg burpees (left leg) + left hand curb Merkins
  • Round 4: burpos + derkins (using concrete picnic table benches)
  • Round 5: burpee box jumps + incline Merkins (using concrete picnic table benches)

Once we finished all 5 rounds, we did the following:

Merkin zipper + bear crawl

All PAX get down in high plank position in two lines facing each other and offset. So – basically looks like two lines of PAX in high plank almost shoulder to shoulder but every other PAX is facing the opposite direction. Make sense? The person at the end of the line does one Merkin, then high fives the person across from him then returns to high plank. That person then does one Merkin and high fives the person across from them and returns to high plank. This repeats all the way down the line and then comes back to the beginning.

After we got all the way though that, the two lines did crawl bear to the end of the parking lot island (~12-15 yards?), then bear crawled back to startex.

We repeated this twice.

We had a little more time after this so we did shoulder blasters (almost non-stop, IC 10 count for each of the following):
  • overhead arm clap
  • overhead press
  • point to shoulders
  • point to tramp stamp
  • out front arm raises
  • out to the side arm raises
  • overhead arm clap


  • Iron Cross Dalai Lama (IC) – 19
  • LBC’s (IC) – 20
  • Freddy Mercury (IC) – 20
  • American Hammer (IC) – 15
  • Hello Dolly (Raising to a Rosalita and back down half way through) – (IC) – 20


Handsy (QIC), Pirtle, Mirage, ISS, Shoestring, Doc Hollywood, Crayfish, Lil Nicky, MIB, Sir Mix-A-Lot, Bookworm, Pastor Dodge, Sergeant Minor, Blart, 1 Eyed Willie, Teacher’s Pet, Bottomless, Goldilocks, Book It, Lunchbox (FNG), Jailbait (FNG)


When you feel like you are being mistreated, don’t assume the worst of the other person. Ask them how they are feeling or what they have going on. Many times they may not be having a problem with you, but are wrestling through their own junk. So – instead of pointing out how they have hurt you or wronged you, etc. ask them how they are doing.


Old Forest had a strong showing this morning!


Lots of things going on – AOQ training TONIGHT (8/13), F3 Memphis Anniversary workout and celebration Saturday, lots of VQ’s this week, Growruck 12 coming up. All can be found in this week’s PREBLAST.

Ramp Sprints

THE SCENE: A slight and pleasant breeze in the gloom.

Side Straddle Hop IC 20x

Windmill IC 20x

Hill Billy IC 20x

High Knees IC 15x

Cherry Pickers IC 15x

Lil mosey to a grassy spot by on Union Ave on-ramp.

  • Burpees 30x
  • American Hammer IC 30x
  • Mountain Climber 30x
  • Nolan Ryan IC 20x

Mosey to the on ramp for a sprint up and walk-down (2x).  This brief description does not give this task justice.

Mosey around the block and back over to the bleachers. Alternate between pull-ups underneath the bleachers(10x), and freddy mercury (20x); 3 sets.

Mosey back for mary.

Flutter Kick IC 30x

Heel Touch IC 20x

LBC IC 31x

Big Boy Sit-ups IC 20x
7 PAX, Sir-mix-a-lot, Four Eyes, Father Abraham, Hitch, Bookworm, Crayfish, and Mothballs on Q

“Confess your sins to each other and pray for each other so that you may be healed. The earnest prayer of a righteous person has great power and produces wonderful results.” James 5:16

If you don’t already have someone, get with someone you can be scary close with! We need someone to confess sins to, because there may be things hidden deep inside that you haven’t exposed yet. As we continue to grow and be better, we need to recognize we are still not perfect. There is healing and growth in confession.

Father Abe, Sir-mix-a-lot, asked for prayer for their families.

The Riverboat Gambler

THE SCENE:  It was 74 and clear and a great Monday at The Levee

Welcome to F3

I am not a professional and you did not pay to be here

Know you limits, modify as needed


  • Side Straddle Hops X20
  • Arm Circles X20
  • Daisy Pickers X15
  • Mosey to Football Field

10 PAX pushed hard today through Dealers Choice (Deck of Cards)

  • Reps equal face card value, no reps less than x5, Jacks =10, Queens = 11, Kings = 12 and Aces = 15
  • After 4 sets, Run 100 yds down and 100 yds back
  • Spades = Burpees
  • Diamonds = Squats and Lunges
  • Hearts = Merkins and Dive Bombers
  • Clubs = Big Boy Sit-ups and LBC’s

Return mosey to the flag
10 PAX with no FNG’s
Moneybags shared from John 15:5-6.  We talked about what it meant to “bear fruit” and staying intimately connected to God through making quiet time with prayer and scripture a priority.  Only then can we understand what God has planned for us and live out our potential and begin bearing fruit.  Becoming disconnected from God is an easy trap with busy lives which makes us unavailable and not useful for His purpose.  We need to encourage each other to abide in Christ which starts with meaningful time in prayer and studying His Word.

I appreciate everyone joining me this am.  The work was tough, but everyone was encouraging each other.  Cheesesteak really helped to keep the pace fast for great cardio work.  I’m not sure about the other guys, but I will feel this one tomorrow.  I believe we got 35 sets in with four 200- yd runs.  Hard to keep track when your body is starved for oxygen.


Proper Squat Form

THE SCENE: an imperfect 75° with an inconsistent breeze and an off-key cacophony of cicadas


-5 burpees because it was warm
20 SSH
-5 burpees because the counting sucked
15 Imperial Walkers
-5 burpees because nobody’s elbows actually touched their knees
20 Daisy Pickers
-5 Burpees because somebody wasn’t standing all the way up

Nobody does squats the right way except Gus and Nature Boy so we go’n work on it
15 toilet seat squats on yer CMU
-10 Baby Makers
20 CMU thrusters
-10 Supermans (lay on yer gut, bring elbows and knees off the ground, and your hands a feet y’lazy bums)
10 pistol squats (5 each leg)

Mosey – 5 burpees to let the 6 catch up: TCLAPS Choker for being a decent AOQ – excused from burpees
Mosey some more

10 Minute Drill (a la Gepetto)
Every minute for 10 minutes
-10 BBS
-5 Merkins
-10 Squats with perfect form

(time to climb into your head and embrace the suck, tunes assisting)
Q was sneaky and used the SUCK to trick EVERYONE, even himself

-10 Merkins
-10 Squats

Mosey – 5 burpees because when the Q was young, they did this in the SNOW!
Mosey some more

It wouldn’t be a Hitch-Q without some sprints!
Sprint 30 yds – 10 Merkins (The Q did Chauffeur’s Merkins because he beat the Q sprinting, that young man has some potential)
Sprint 30 yds – 10 Merkins
Sprint 30 yds – 10 Merkins
Sprint 30 yds – 10 SQUATS!

6 inches until the Q was done
30 Hello Dolly’s because everyone seemed to think the Q would stop at 20
20 WWI Sit-ups because they were real men, and they did what they did without Brooks running shoes and fancy socks
30 Seconds Plank Q allowed each PAX chose high or low plank individually ::menacing chuckle::
30 MORE SECONDS OF PLANK this time PAX had to switch to the other plank ::bwahahaha::
10 Aw Yeahs courtesy of Choker, because a true Q always pays his respects to another mans AO

10 PAX (0 FNGs were brave enough to taste what Old Man Hitch cooked up)
Woodpecker, Choker, Carport, Casio, Commie, Flobee, Orange Julius, Gilligan, The Chauffeur

The Q made note of the importance of brotherhood. We married men have plenty of opportunities for to commune with our families but at times we can forget that community among men doing hard things is different. While fixing the sink, helping with homework, and leading your family is a calling, we miss out on the encouragement of our Brothers and at times, and sometimes more importantly, their admonishing.
When life sucks Brothers remind us that we are not alone. They laugh and cry with us. Pray for and with us. But the best part is, when the devil closes in and convinces us that “life is hard, you can take a break,” Brothers get in your face and tell you to get up, the harvest is plenty but the workers are few.
Life is hard, let’s do it together.

The Chauffeur is fast, but the Q is still faster. The Morg was nice, but I wonder if any Morglians would hang with the Inner Loopers. Hmmm. Also man, I wonder what Phat Pat was doing while we were doing pistol squats…

Good work boys. Thanks for letting me play my music.

GrowRuck12 needs more mans.

Black Ops Iron Pax Challenge Pt. 1 @ The Annex

THE SCENE: Beautiful Evening, plagued with skeeters. The list of things in my vehicle are growing (toilet paper, epi pen (for grass allergies), and now bug spray.
As people kept trickling in I continuously gave a disclaimer and a heads up on what was actually going down. Slots n Four Eyes stretched responsibly on their own
IRON PAX CHALLENGE part 1: IT SUCKS(ed)!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!! (more so on the 2nd attempt of the day)

  • 30 MERKINS
  • 400m RUN
  • Repeat the above for a full 4 sets.

When Slots and Four Eyes crossed the finish line we cut it short.
7 PAX got better at a more Christian hour: Slots, Four Eyes, Nature Boy (Clipboard Q), WOW (fng), Quikrete (fng), Woke (fng), and speedy (q)

KUDOS to BILLY BLANKS who brought the encouragement, the Jerry’s, and his M to the big kickoff! its always a treat.
Words about the mission of F3 were spoken due to the evangelistic nature of the black ops.
Slots and Four Eyes went to Town on this challenge. I’m glad they had each other to be pushed by, cause YHC was outta gas. WOW hung in for the entire 4 rounds, only modifying the number of reps, and kept up the encouragement. Quikrete had already done about 3 laps around the mile track before we got rolling and was pretty winded. He did a round and assisted in the Clipboard Q with Nature Boy after that. Nature Boy brought the encouragement and was pushing everyone through. I hadn’t really thought about calling out times and keeping up with rep counts, so it was very helpful. Woke hung in for the first round, then jogged a bit and encouraged the finishers. Everyone did a great job, the challenge was difficult and taxing to say the least, and YHC is glad to have been apart of it. Tclaps to everyone who participated in this challenge.
Grow ruck, and the City Tour was mentioned.

Daily Down PAINment at Mothership

THE SCENE: Sunny, hot, and humid. Very little wind.

Slaughter Starter: Burpees x 10 OYO

Mosey to far end of Lower Parking Lot grass area (plank until all in)

Abe Vigoda IC x 10

Arm Circles IC x 20

Merkins IC x 15

Overhead Press IC x 15

SSH IC x 20

Mosey to benches in front of The Kitchen (Al Gore until all in)


  • Box Jumps x 20 OYO (plank until all in)
  • Incline Merkins x 20 OYO (plank until all in)
  • Dips x 20 OYO (plank until all in)
  • Mosey to Startex for B.O.M.B.S. (Al Gore until all in)
  • Partner #1:
  • Burpees x 50
  • Outlaws x 100
  • Merkins x 150
  • Big Boy Situps x 200
  • Squats x 250
  • Partner #2:
  • Backpedal half way down concrete path to the lake
  • Bear crawl second half of concrete path
  • Sprint up the grassy hill to Partner
  • Partners alternate until all exercises were complete (we didn’t quite make the full routine but Squeegee and Nature Boy probably could have done it twice)
  • Mosey around parking lot and circle up for Mary

Hello Dolly IC x 20

Nolan Ryan IC x 20

LBCs IC x 20

10 PAX – Orange Julius, Teacher’s Pet, Snookie, Nickelback, Nature Boy, Uncle Rico, Harbaugh, Squeegee, Hot-N-Ready, Pops
Task and Purpose: Think about the purpose of your tasks in life rather than just going through the motions. This applies at home, work, and F3.

Life is a grind but easier when we do it together.
PAX pushed hard today and it was tough. Great mumblechatter and encouragement. I could feel the energy when the men would holler for me to get up that hill to relieve Nickelback.

I intentionally had us doing BOMBS in close proximity to Ol’ Sounder as I had a cooler full of ice cold waters in the back of the truck. That was a life saver for some of us.

An Easy Day Provides No Room For Growth

THE SCENE: Another beautiful mosquito filled Gloom….

Everyone was disclaimed



  • 25 SSH
  • 20 Daisy Pickers
  • 2 min BBS


  • 2 min Mirks hand release

Mosey to Field with selected Coupons


  1. A.M.R.A.P.
    • 15 min ( During routine 1 HIM broke off and pulled tire 75 yrds Down and Back)
      • 10 body builders with press
      • 15 Squat thrusters
      • 20 overhead press
      • 50 yards out and back with Coupon
  2. A.M.R.A.P.
    • 15 min ( During routine 1 HIM broke off and pulled tire 75 yrds Down and Back)
      • 10 burpee arm release
      • Lunges 10 out 10 back with Coupn
      •  Coupon Drag bear crawl 20 out 20 back
  3. A.M.R.A.P.
    • 50 CMU Curls
    • 20 Flutter Kicks
    • 10 Mercins hand release pull through
    • 20 Flutter Kicks
    • 50 Over Head Press 

***Pax rotated Coupons once one rep with Tire was complete


Ring of Fire ( 2 rings completed)

  • Shoulder taps
  • Mountain climbers

5 PAX (0 FNG)

Each and every day you should be purposely exposing yourself to difficult, uncomfortable situations – you should be forcing yourself to think outside the box to overcome obstacles. An easy day provides no room for growth, however for the average man is not looking for a fulfilled life and will opt for an easy day. Hungry men take the beaten path and endure struggle after struggle on purpose to obtain the strength, grit and skills necessary to perform their job as effectively as possible.

An Easy Day Provides No Room For Growth
City Ruck, Grow Ruck……