Pumping Iron at the Morg

THE SCENE:  49 degrees, clear skies.


Imperial  Walkers IC 20, Hillbillies IC 20, Overhead Claps IC 20, Big Arm Circles (forward and reverse) IC 20
Circuit with CMU curls, Kettlebell Tricep Extensions, Side-arm lateral raises, barbell curls, CMU dips and overhead presses.

Kettlebell weights: 5 lb, 10 lb, 15 lb. Barbell weight: 50 lb.


The Streak, Sleep Number, Commie, Wall Builder, Orange Julius (QIC)
Adapted from “Future Grace” by John Piper.

In the late Seventeenth Century in southern France, a girl named Marie Durant was brought before the authorities, charged with the Huguenot heresy. She was fourteen years old, bright, attractive, marriageable. She was asked to abjure the Huguenot faith. She was not asked to commit an immoral act, to become a criminal, or even to change the day-to-day quality of her behavior. She was only asked to say, “J’abjure.” No more, no less. She did not comply. Together, with thirty other Huguenot women she was put into a tower by the sea…For thirty-eight years she continued…And instead of the hated word J’abjure she, together with her fellow martyrs, scratched on the wall of the prison tower the single word Resistez, resist!

The word is still seen and gaped at by tourists on the stone wall at Aigues-Mortes…We do not understand the terrifying simplicity of a religious commitment which asks nothing of time and gets nothing from time. We can understand a religion which enhances time…But we cannot understand a faith which is not nourished by the temporal hope that tomorrow things will be better. To sit in a prison room with thirty others and to the day change into night and summer into autumn, to feel the slow systemic changes within one’s flesh: the drying and wrinkling of the skin, the loss of muscle tone, the stiffening of the joints, the slow stupefaction of the senses-to feel all this and still to persevere seems almost idiotic to a generation which has no capacity to wait and to endure.

Great workout with enthusiastic pax! Felt good to hit ol’ fashion anearobic exercises Arnold Schwarzenegger style. Will definitely rinse and repeat this in the future.

The closed circuit allowed for ample conversation regarding important items such as Memphis best BBQ joints, YHCs Ms puzzlement with where the credit card charges with “Momas” is coming from, and The Streaks renewed lease on his knee after a successful trip to the Orthopaedist.
3rd F, Saturday 2/16 see slack for details.

The A Lot of Things Mile

35 degrees.  In other words, perfect.



SSH IC x20
Windmills IC x15
Imperial Walkers IC x15
Little Arm Circles IC x10 (each direction)

Blatantly stolen from Jigglypuff of F3 Carpex, with minor tweaks.  We ran around the perimeter of the Morg, making 10 9 stops for the exercises listed below.  The first exercise was done at the first stop.  At each subsequent stop we repeated the exercise(s) done at the previous stop and then added a new one.  It created a mountain of suck and was awesome.

5 burpees
10 merkins
15 BBS
20 LBC
25 Squats
30 Carolina Dry Docks
35 Alternating Shoulder Taps
40 SSH
45 Overhead Claps
50 Mountain Climbers (ran out of time before we got to the last stop)

Totals:  45 burpees, 80 merkins, 105 BBS, 120 LBC, 125 squats, 120 CDD, 105 shoulder taps, 80 SSH, 45 overhead claps


6:  Choker (QIC), Commie, Flobee, Orange Julius, Sleep Number, The Streak

Be Jack Pearson.  Except for the mustache.  And the alcoholism.


If you’re looking for something new for your next Q, check out the backblasts from other regions.  They are full of great and terrible ideas.

QSource lunch Friday at Whole Foods in Germantown.

Service project Saturday morning – see preblast for deets.

2F lunches in various areas now – deets also in preblast.

bathroom workers

THE SCENE: 25 degrees. Cold. Windy. Perfect snow cone weather.

welcomed and disclaimed.

•20 SSH IC

•20 daisy pickers IC

•20 imperial walkers IC

•40 LBCs IC

•25 flutter kicks IC

•20 LBCs IC

•25 flutter kicks IC
•100 cmu curls

•100 overhead cmu flutter kicks

•50 inclined merkins

•50 cmu squats

•50 dips on your cmu

•50 overhead press with cmu

(2 rounds, only difference was 50 shoulder taps instead of inclined merkins.)


Orange Julias, The Streak and QIC Commie.
Today’s COT is going to be a little dark. A while ago I read this book called Outlaw Platoon. I’m going to insert a excerpt from the book shortly but here’s some backstory. Sean Parnell was a platoon leader in the 10th Mountain Division who did a 16 month deployment to a valley in the Hindu Cush near the Afghanistan-Pakistan border. During his deployment in 2006. His platoon was tasked with rooting out Pakistan based insurgents from the valley they were operating in. Well one day while out on patrol near the Afghan-Pakistan border Parnell’s convoy stumbled across a boy walking in circles in the middle of the road. So he has his driver stop and had his pointman go and asses the little boy. They figured the boy was high. Once the pointman reached the kid he hollered for Sean to come check the kid out, Sean and his platoon sergeant, Greeson exit their vehicle and move to the boy. Upon meeting the boy Sean and Greeson are met by a horrific sight, the boy was wimpering and whining. They moved closer and saw that he had no eyes, they had been gouged out and his eye sockets burned. His teeth completely knocked out and badly damaged gums lined his mouth. Worried about the kid they called up the medic who promptly started working on the boy. At this time Sean and Greeson decided to bring the kid back to what they assumed was his village, a small litter of buildings about 600 meters away up a steep hill. Upon entering the village Parnell’s men were greated by a grisly sight. Human feces and trash littered the “streets” and all the building looked old, damaged, worn. Just a little ways in Sean noticed a little girl pocked with bruises all over her. Then he and his men heard a groan coming from a little shack just a few meters away. When they entered the shack they were met by the sight of a little boy, about 1 year old, lying in the dirt, legs covered in  diarrhea, whole body littered with flies that were literally eating him. The small boy tried helplessly to swat the flies away. The medic again without hesitation went to work. At this time a village elder come out, upon seeing the original boy with no eyes he became elated and ran to him, locking him in a tight embrace. Sean calls up the interpreter, Yusef to ask some questions, the elder immediately starts talking to Yusef. Here’s an excerpt of what follows, found on pages 274 and 275.

”Yusef listened, then said in his clipped and professional tone, “the village elder thanks you. This is his grandson.” Greeson, his voice barely a whisper, said, “Yusef, find out what happened to this kid.” Yusef nodded and engaged the village elder in a long discussion. We listened as the two conversed in their native language, anxiously awaiting the answer. At last Yusef turned his attention to us, his face a mask, and matter-of-factly told us the elders story. The enemy had swept into the village a few weeks ago, bent on punishing its inhabitants for supporting the coalition. I doubted that any Americans had ever visited this place.

The enemy had kidnapped the elder’s oldest grandson. He was the future of the family, the boy most cherished and revered in Afghan culture. Taking him was a blow that nobody in the village would forget.

They had taken the elder’s grandson back to one of their mountain hideouts, where they gouged his eyes out. They turned him into a sexual plaything, knocking out his teeth to increase their pleasure with him. They had raped the little boy for weeks.

The village had formed a posse of its most capable men. They tracked the enemy gang back to their lair and somehow liberated the elder’s grandson. But by then it was too late. The enemy had inflicted so much torture and trauma on the boy that he ceased to function. After he’d been carried back to the village, his family cared for him as best as they could. On this morning, he  had somehow simply wandered off and could not figure out how to get home.”

We live in the greatest nation on earth and a lot of our problems are rather minute. By and large we don’t have to worry about our kids getting abducted, towns and cities being razed and people beaten, oppressors trying to hurt us, sons and daughters being  assaulted, tortured, raped.  Or terrorists trying to drive us out of our land and slaughter us. So today I just want to remind y’all, we have it good, great actually. Don’t forget to remember to be grateful. Take in what’s been afforded to us and love on your loved ones. Also keep in mind the men and women deployed, who many, like Captain Parnell have seen horrible things like that and fight through microcosms of hell. Just keep in mind what others do and what they bare witness too to secure our tomorrow.
OJ is a beast. Fact. The Streak continues to be a pillar of inspiration.
That’s above my pay grade.

Basically a Backblast…


SSH IC x50
Squats IC x50
IW IC x25

Mosey round the parking lot and stop to do exercises and stuff.
25 Derkins
Mosey again
25 Dips
Mosey again
25 Derkins
Mosey again
25 Dips
Mosey to another part of the parking lot

10 Burpees
20 BBS
30 Merkins
40 Squats
Bear Crawl to curb, Crawl Bear to startex

American Hammers IC x25
BBS IC x25
American Hammers IC x20
American Hammers IC x15
Mountain Climbers IC x30
American Hammers IC x10

6 PAX!  Shoestring, Phat Pat, O’Reilly, Gilligan, Moana, and Spell Check.

The gospel is simple and beautiful.  Dont forget how simple it is yet how big it is.  Through Jesus Christ, man can have relationship with God!  That should blow our minds.

Good stuff being with the working class men of F3 Memphis.  These dudes are hard workers cause Spell Check wasn’t quitting.  I like that dude!  Phat Pat basically did the workout, but not really.  To quote him, “It was good enough for government work.”

Doesn’t matter cause they will never get on slack or ever see this backblast.  As a metter of fact, I could write whatever the heck I want about Phat Pat and he will never read this.  EVER.

Bear Crawl 1-2-3 at The Bluest of all Collars aka tFBH

THE SCENE: This is all Phat Pat’s fault. You see, PhoaP got a “real job” where The Man holds him down on the daily. Can you believe his boss demands he be onsite at a definite time every day? This is 2019! I’m a knowledge worker. At my job, I show up when I feel like it because you can’t just make knowledge work happen at will. The mood has to be right. I need my Aeron chair, ear buds, and dual 27″ monitors. 

Anyway, so PhoaP decides that people with “real jobs” also deserve F3, too. I had this idea months ago, but PhoaP wouldn’t go for it! Go figure! Typical PhoaP. Anyway, he finally agreed to be AOQ, so this week, we’re throwing a launch party. The dilemma for me was I had already promised myself to the Old Forest for King of the Bluff. Desperate times call for desperate measures. I devised a scheme to Q at the Blue Collar, then head to Old Forest for the last part of their workout. Some may find this dubious. I just call it zeal. #Freed2Lead

My alarm went off at 0400. I cranked up “Danger Zone” and grabbed my clothes. After some shadow boxing in the mirror in my skivvies, I got dressed, and hit the john.

At 0420 (shout-out Howze Park!), I slipped on the Brooks and headed out. Drizzle! Did not account for that. Fortunately, it never matters. By the time I arrived at tBC, the ground was sufficiently moist and the air pleasantly cool. PhoaP was nowhere to be seen, but Choker and Gilligan were waiting in their cars. I planted the state’s shovel flag and waited for the laborers. At exactly 0429, the lot filled and all ten PAX were assembled. Not a single man was late. 


All in cadence, naturally…SSH x20; IW x15; Buttkickers x15; High Knees x15; Prisoner Squats x10; Tempo Merkins x10; Al Gore+OHC x10

1-2-3-4-5-Hit-the-Deck (There might be a name for this. I have no idea. Basically, bend your knees slightly, hands out in front, and chop them feets fast. First PAX counts to 5 then we all hit the deck for a burpee. Recover and continue chopping. We went around the circle twice, which was two too many times.)

S-L-O-W mosey to the tennis courts!

PAX paired up and did Bear Crawl 1-2-3. It’s like Dora, but even better! 

Lining up on the sideline of one court, Partner 1 starts on the exercises while Partner 2 bear crawls to the opposite sideline and crawl bears back. Flippy floppy until each pair completed: 100 merkins, 200 big boy sit-ups, 300 squats.

YHC turned to his advisor (Ganon) and asked him to pick 11s or Tammy Wynette. Ganon chose 11s. Bad choice, Ganon!

11s with Carolina Tennessee Dry Docks and V-Ups. Instead of moseying or something in between exercises (BORING!), we just stayed put and did 10 smurf jacks (FUN!). So, 10 dry docks, 10 smurf jacks, 1 v-up, 10 smurf jacks, 9 dry docks, 10 smurf jacks, 2 v-ups, etc.

We got about halfway through and YHC called it to save a couple minutes for Mary.

Flutter kicks x20 IC, keep feet up, Hello Dolly x15, rest, flutter kicks x15, switch to low plank, pickle pounders x15, 30 second low plank.

10 PAX, no effin’ G’s

YHC shared Romans 12:1-2 and related the sentiment of an article I read recently about career progression. We can easily get so caught up in growth at our company that we end up being conformed to the company’s culture. Paul tells us not to be conformed to the world, but to renew our minds in Christ.

“I appeal to you therefore, brothers, by the mercies of God, to present your bodies as a living sacrifice, holy and acceptable to God, which is your spiritual worship. Do not be conformed to this world, but be transformed by the renewal of your mind…”

Great work this morning by the PAX. The Bear Crawl 1-2-3 turned out to be more of a slog that I expected. The mumblechatter was limited. Spellcheck killed it. 

Check the preblast for a weekly lunch in your ‘hood. Crucible coming March 30. 

I stuck around a few minutes and got to catch up with Moana and Part Timer. As they left, Phat Pat put his hand of my shoulder. Looking down and away hoping I wouldn’t notice the tears, he said, “Just go, Beans. Your people need you.” Back in the car, YHC cranked “Danger Zone” back up and headed to the urine-soaked streets of Midtown. Checking Slack (at a red light, obviously), YHC’s source on the ground had not provided any location information for the Old Forest. I skidded into the lot and took the first spot available. Jumping out, I immediately started running and scanning the playground area and parking lot. Nothing. Just silence and darkness. I was preparing to start a recon mosey on the trail when a glint of orange caught my eye in the distance near the abnormally long picnic table. It was a t-shirt! As I started towards it, suddenly the whole host came into view. Arrayed around the stone table were dozens of PAX. In the middle was Four Eyes himself! I planted myself next to Dewey, who donned the orange shirt, and joined in the timer work 4E was leading. We did squat jumps, big boy sit-ups, and some burpees. Shoestring was talking about doing extra reps. I did more. Mary was a horrible circuit of hello dolly, american hammers, and groiners. 27 PAX came out to the Old Forest, but Blart and Lazarus inexplicably went to the Levee and ruined everything. There’s always next month!

Burpee Free Zone.

THE SCENE: Warm enough.

1 lonely prerucker emerged from the gloom. Woodpecker was grabbing an early mile. Also prepping for the Heavy he and YHC will do someday…


Imperial Walkers IC 15

Hillbillies IC 15

Windmills IC 15

Daisy Pickers IC 15


Flobee said his shoulder was hurting. YHC said no burpees. 

Start at 1 BBS and 20 Air Squats separated by 30 yards. Total for each rep is 21. Go up on the BBS and down on the Air Squats. 

Forward Skips 30 yards.

Lateral skips 30 yards. 

Little-man-in-the woods IC 25. 


WWI situps 15 IC

Dying Cockroach 15 IC

Pickle Pounders 15 IC
Flobee, Woodpecker, Wallbuilder, Commie, Orange Julius (QIC)
Have been reading a book on Leadership by Jack Welch. 

Jack Welch rose from humble lower middle class origins and  built GE from a successful large company into a global giant. He did not “personally invent new products like Thomas Edison or Steve Jobs. He did not pioneer revolutionary technologies like William Shockley or Bill Gates. He did not create a business behemoth out of his garage like Henry Ford or William Hewlett and David Packard.”

“Jack Welch distinctive contribution has been to transform the role of manager into that of leader and to remind us all that if you’re in the leadership business, first and foremost you’re in the people business.”

-In an era of services and technology, people represent the leader’s most important asset.

-Creating an environment where every person feels free to contribute and is motivated to put in extra effort is no simple task. 

-Leaders must set the tone at the top and make a personal commitment to fostering an inclusive environment. Simply declaring it as an organization policy is not enough. 

Prayers for Wall Builders M in the third trimester of pregnancy. 

Embrace the Suck

THE SCENE:  Morg; 51 degrees overcast and gloomy



  • SSH x 20 IC
  • IMPERIAL WALKERS (in motion; clockwise) x 20 IC
  • IMPERIAL WALKERS (in motion; counter-clockwise) x 20 IC


Mosey to nearby field of pain

  • Perform Squat (5), BBSU (5) then 10-ct *Body Bag Builder* (8-ct Body Builder but add 2-ct Mtn Climber just before Merkin=voila!!!)…not yet approved by Exicon Cmte folks (5) OYO @ STARTEX
  • All In
  • Bear Crawl to next light pole (50 yds)
  • Perform: 10 reps OYO of each of above exercises
  • All In
  • Bear Crawl to next light pole
  • Perform: 15 reps OYO of each of above exercises
  • All In
  • Bear Crawl to next light pole
  • Perform: 20 reps OYO of each above exercises @ MID-EX
  • All In
  • Take refuge under gazebo
  • Perform: 20 Dips OYO
  • All In
  • Perform: 20 Incline Merkins OYO
  • All In
  • Mosey to MID-EX
  • Perform: 20 reps OYO of Squats, BBSU and Burpees
  • All In
  • Crawl Bear to light pole
  • Perform: 15 reps of Squats, BBSU and Burpees
  • All In
  • Crawl Bear to next light pole
  • Perform: 10 reps of Squats, BBSU and Burpees
  • All In
  • Crawl Bear back to STARTEX
  • Mosey to Shovel Flag


4 (0 FNG); The Streak, OJ, Commie and O Positive (YHC).



Many PAX are participating in the Equinox Challenge.  Are you? Great. If not, consider it.  Also, challenge yourself to be challenged and/or challenge others to help them get stronger in areas of their lives (marriage, faith, etc.)


Refreshing beatdown.  That last crawl bear up the Berm at ENDEX about did us in.

Not this band of brothers.

We embraced the suck.  Started together.  Finished together.  Better together.

Post-script….The Streak is a Freak…a Beast!!! Proud of the attitude and effort of all my brothers today!


A Few Merkins and Situps

A perfect 40 degrees.  I rolled up a few minutes before the preruckers finished up, and assumed I was a half hour late when I saw that Rosetta Stone was with them.

Given, then given again when Sonic arrived mid-WOR.  Welcome to the Morg, Sonic!


Commie successfully recited the F3 mission and credo, and Flobee and Wall Builder worked together to recite the 5 core principles.  Thus, the PAX were rewarded with a standard warmup instead of 50 burpees.

SSH IC x21
Daisy Pickers IC x21
Flobee:  “What’s up with 21?”  Me:  “You’ll see.”
Windmills IC x21
Little Arm Circles IC x11 (forward) x10 (reverse)

21s, merkins and BBS.  Rest break in the form of a 0.2 mile mosey lap after rounds 12, 15, 18, and 20.

1 merkin, 1 BBS
2 merkins, 2 BBS

21 merkins, 21 BBS

Totals:  231 merkins, 231 BBS, 231 groans, moans, and complaints (mostly from YHC)


8:  Choker (QIC), Commie, Flobee, Orange Julius, Rosetta Stone, Sonic, The Streak, Wall Builder

Saturday I had some commitments in the morning and evening, but my afternoon was free.  I had been wanting to complete the January Ruck Callout – 12 miles in 3.5 hours or less.  As the afternoon approached I was tired and cranky and didn’t really feel like doing it.  But, #patch.  And the weather was perfect for it.  So I filled up my Source bladder and headed to the Greenline.

I stepped off, and during the first mile I started to reassess my decision.  Maybe I could just go 4 miles and turn around, and when I got back to the start point I’d have 8 down and the opportunity to decide whether to do the rest or call it a day.  By the 1.5 mile mark I was leaning toward turning around at the 2 mile mark.

But then, I passed Zima and The Streak.  They had gotten there mid-morning, gone a full 6 miles before turning around, and were less than 2 miles from finishing.  And they were moving – faster than I was.  Seeing Zima moving quickly after 10 miles is no surprise – he’s a workhorse.  But seeing The Streak keeping up with him changed my whole afternoon.

The Streak just started rucking a month ago.  His previous longest ruck was 5 miles.  And he’s RESPECT RESPECT.  That motivated me to stop the internal whining, speed up, and push through to the 6 mile mark before turning around.

When you take the DRP and post, you’re pushing yourself to do better.  But what you may or may not realize is that you’re also pushing your brother to do better.  My COT today is a shout-out to The Streak – thanks for pushing yourself and inspiring me to do the same!

231 is a lot.

QSource lunch has a new location this week:  Whole Foods in Germantown.  See you there Friday at 11:30!

If you haven’t already, please fill out the 2F Lunch Availability form.

I wish I had remembered to make these announcements this morning instead of just adding them here.

“Welcome to tabata!” 5, 4, 3, 2, 1…

THE SCENE: Tolerable cold, but dry

  • SSH x 30 IC
  • Daisy Pickers x 10 IC
  • Windmills x 10 IC
  • Hillbillies x 10 IC
  • Static downward dog, calf stretch, child’s pose…lat/low back stretch R/L

4 rounds.  Each round is 5 total min with 4 exercises done AMRAP for 20 seconds with 10 second rest twice.

Round 1 (AC/DC)

  • Merkins
  • Carolina Dry Docks
  • Low Plank
  • Superman

Round 2 (Rocky Theme)

  • Burpees
  • Mountain Climbers
  • Jump Squats
  • Boxcutters

Round 3 (Dr. Dre)

  • Squats
  • Bobby Hurley’s
  • Al Gore
  • American Hammer

Round 4 (MGMT)

  • SSH
  • Triceps lifts (R)
  • Triceps lifts (L)
  • Hello Dollies

Bonus Round…Repeat Round 2

Integrated into workout
6 PAX (no FNGs)
Shared Tom’s thoughts from the Dalai Lama that he shared during COT at the Ruins.  Thought provoking and wanted to share it with some that might not have heard it.

When asked what surprised the Dalai Lama most about humanity, he said:

“Man.  Because he sacrifices his health in order to make money.  Then he sacrifices his money to recuperate his health.  And then he is so anxious about the future that he does not enjoy the present; the result being that he does not live in the present or the future; he lives as if he is never going to die, and then dies having never really lived.”
First time to post at the Morg since it has ABD (addition by division).  Great group of HIM that put in the work.  Commie has a new method for mountain climbers and you need to go out to the Morg and see it.  Appreciate the Equinox Challenge for prompting me to get outside of my usual AOs and post with my brothers in other areas.
Coffeteria at Moma’s

Ruck Related Shenanigans

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Swiftly executed. Time was of the essence.


10 Burpees OYO

YHC’s fav stretch

1 mile ruck around the Freeman Park stopping at 3 points to complete the following circuit.

  • Ruck Flutter Kicks x20IC
  • Ruck Situps x10 OYO
  • Ruck 🇺🇸 🔨  X15IC
  • Sumo Deadlift High Pulls x10 OYO
  • One-arm Overhead Squats x5IC each side
  • Plank Ruck Pull Throughs x20 OYO

The whole thing sucked. It was pouring from the sky. YHC loved it.

3 point bearacide drills with rucks on.

5 Pax: Orange Julius, The Streak, Commie, Wall Builder, Flobee, Woodpecker, Soulja Boy (QIC)

YHC talked about this mornings reading in the book of Judges and how thankful he is for a merciful and faithful God who continuously delivers his people from the oppression of sin through perfect life, death, and resurrection of Jesus Christ.

There’s just something about 💩 weather conditions that makes the workout more rewarding at the end. It adds an extra element to the common struggle the PAX share in the gloom. Sometimes our wise Weather Q lets a little rain slip through the cracks so we can have that experience together. Good call, Backseat.