Once You Block, The Fun Don’t Stop

THE SCENE: An absolutely beautiful 75 degree sunrise over the Veteran’s Memorial

  • Side Straddle Hops – 15IC
  • Imperial Walkers – 15IC
  • Hillbillies – 15IC
  • Arm Circles – 10F/10B IC
  • Daisy Pickers – 10IC

Partner up, grab a CMU, and dont let it go till the Mary. One partner does the 100/150/200 with a CMU while the other backpedals 20 yards with the CMU, does other part, then walks back with the block (Walk/thing/walk). Then switch.

  • Round 1:
    • 100 Tricep Dips
    • 150 Squats
    • 200 Mountain Climbers (2 is 1)
    • Walk/5 blockies/walk       (burpee with a block)
  • Round 2:
    • 100 Side lunges (50R/50L)
    • 150 Curls
    • 200 Gas Pumpers with block over chest
    • Walk/5 Around the World/Walk     (Shallow squat, Make a Large “O” with the block in front of you.)
  • Round 3:
    • 100 American Hammers
    • 150 Lawn Mowers (75R/75L)  (Upright rows or whatever you call them)
    • 200 Calf Raises
    • Walk/10 Floor to Ceiling/walk     (Block on ground, pick up, press up, back to ground)

What actually happened…Round 3 got shortened to allow for the Mary. Ended up with about 100 Hammers, 60 Mowers, and everyone came in for 50 calf raises each.


  • (1)Plank, (2)side star, (3)reach under touch your obliques, (4)side star.  4 count 15IC
  • Oblique Crunches 15R/15L
  • Superman Banana Roll 20IC (Superman, 4 count roll to banana, 4 count hold, 4 count roll to superman, rinse and repeat)
  • Boat Wave (Everyone in boat. On your turn, down and back up to boat. 4 times around the circle)

11 – Miracle Ear-VQ/QIC, Sleep Number, Orange Julius, Flobee, Searcy, Croissant, Bailout, Wall Builder, Garmin, Commie, FNG-Test Tube

Been studying Creation which led to the study of what classifies an item to exist. Does something exist because it is material (you can touch, see, smell it) or is it functional (it has purpose or function)? Made me think about Faith. What does it mean for your faith to exist? If your Faith has no function or no purpose, how can we say we have Faith? Live your life and walk your walk to where your Faith has function and purpose. You’ll never have to question its existence.

Counting in cadence becomes increasingly difficult as the workout progresses. It also becomes increasingly comical during the pains of Mary.

Upcoming Convergence on the 4th. 2.0s welcome!

Taper Day for SB. Cobains, Morglians


Edge of seat


Gaved it.


  • SSH x20IC
  • Slow Daisy Pickers x10IC
  • Some additional stretching


Looks like ole’ SB went and double booked himself for a Morg Q AAAAND a 26.2 mile ruck on the same day. This calls for a taper and all you guys are coming with me.

P1 Mile ruck with periodic stops to perform the following exercises (rucks on):

  • 50 Merkins (rucks on)
  • 50 Squat Thrusts (rucks on)
  • 50 Flutter Kicks (rucks overhead)


  • American Hammers x15IC
  • BBSU x15IC


7 PAX: Orange Julius; Topanga; The Streak; Commie; Miracle Ear; Wall Builder; Soulja Boy (QIC)

The U.S. Navy Bluejackets Manual defines leadership as the art, science, or gift by which a person is enabled and privileged to direct the thoughts, plans, and actions of others in suck a manner as to obtain and command their obedience, their confidence, their respect, and loyal cooperation.

Though the nuances of this definition change in different settings and situations, the opportunity to lead remains our privilege nd responsibility. 

Challenge to the PAX:  BE LEADERS!

Insert any personal comments, notes, devotion content, etc.

Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Streaking Through the Morg

Weather forecast was rain.  Weathermen are liars.



Squats x12
Big Arm Circles x10 (each direction)
Daisy Pickers x12
Side Squats x6 (each direction)
Plank Stretch
Rosalitas x12

Sprint 50 yards
Run backwards to start point
Repeat 3 more times

Mosey to Veterans Memorial

4 rounds of the following:
Dips x12
Incline Pelvic Raises x12
Irkins x12
Squats x12
Flutter Kicks x12
Merkins x12
Calf Raises x12

Mosey back to Start Point

1 Merkin / 2 Overhead Presses
2 Merkins / 4 Overhead Presses

10 Merkins / 20 Overhead Presses

Monkey Humpers x12
Plank 30 seconds
Flutter Kicks x12
Squats x12

Plank Stretch
Right Leg Forward
Left Leg Forward
Head Up Belly Down
Bow Before the Lord

4 PAX:  Choker, Orange Julius, The Streak (QIC), Wall Builder

Focus on having a positive perspective.  Eat crow when it’s still warm.  Forgive easily.

Prayers lifted up for Wall Builder’s sister and family affected by flooding in Arkansas


Bears and a Cricket

THE SCENE: Downright Fantabulous weather! 55ish and mostly clear. Didn’t feel like the Gloom much.

F3 WELCOME & DISCLAIMER: it’s FREE! however, I am not a professional, but that’s ok, cuz you are not either.

Arm circles x 15 IC, Reverse arm circles x 15 IC, Daisy Pickers x 10 IC, Imperial Walkers x 20 IC, Mosey with CMUs to the cricket pitch (~100 yds)

Prince Charles 1-2-3

Partner 1: Bears n Blocks down the 20yd cricket pitch, Walk with CMU back.
Partner 2 (work towards cumulative goal of):

  • 100 – Block Curls
  • 150 – ‘Merkins
  • 200 – Overhead press w/ block
  • 250 – LBCs
  • 300 – Block Squats (Started, but did not finish before time)

Just enough time for Freddy Mercury x 30

4 PAX Count: Croissant, Miracle Ear, Orange Julius (AOQ), Photoshop (QiC)

Junk In, Junk Out…
Just as we are created with different strengths, gifts and talents, our common design in God’s image brings many aspects that we all share. The desire for food, love and significance is found across the board in all of us. Another trait we all face at times is anxiety, which if unaltered brings interruptions to life that sometimes escalate to discouragement and even depression. Solomon said more than anything you guard, protect your mind, for life flows from it. Want to improve your life? Guard what goes into your mind.

If we constantly eat junk food for a long enough period, we aren’t going to be as physically healthy as we could or should be. The same is true with what we feed our mind, our soul, our heart. Our goals, our motivation and our worldview all flow out of the abundance of these areas. No wonder they are referred to as the “wellspring of life.”

The thought is the parent of the deed. All good psychologists will tell you that. I’ve heard it put this way, “Sow a thought, reap a deed. Sow a deed, reap a habit. Sow a habit, reap a character. Sow a character, reap a destiny.”

What are you going to achieve in life? You can’t do it until you think it. Start today by beginning the cleansing process. Take a moment and start fresh and new. Ask God for cleansing, confess to Him all the things you’ve allowed into your mind and heart that shouldn’t be there. Give Him control of the rest of your life, one day at a time.

Miracle Ear – grandma 1 (89 years old) in car accident, not badly hurt, mostly rattled
Grandma 2 (80ish) had a boyfriend who died in a car accident
Croissant and M working on baby 2

When your mind is tellling you that the AO location STARTEX has changed, pay attention.

Sign up for St Jude 5k, Half Marathon (run or ruck), Full Marathon. Join a team: Fight for Micah or Pirtle’s team.

Morg Deck of Cards

THE SCENE: Sunrise with clear skies. 


Imperial Walkers 15 IC, Hillbillies 15 IC, Windmills 15 IC, Big arm circles forward and reverse 10 each. 
Bear Crawl 50 yards, crab walk 50 yards.

F3 Deck of Cards. 


Flutter Kicks, 60 second plank.
Sleep Number, Miracle Ear, The Streak, Orange Julius (QIC)

2 Kings 22 New King James Version (NKJV)

Josiah Reigns in Judah

22 Josiah was eight years old when he became king, and he reigned thirty-one years in Jerusalem. His mother’s name was Jedidah the daughter of Adaiah of Bozkath. And he did what was right in the sight of the Lord, and walked in all the ways of his father David; he did not turn aside to the right hand or to the left.

Hilkiah Finds the Book of the Law

Now it came to pass, in the eighteenth year of King Josiah, that the king sent Shaphan the scribe, the son of Azaliah, the son of Meshullam, to the house of the Lord, saying: “Go up to Hilkiah the high priest, that he may count the money which has been brought into the house of the Lord, which the doorkeepers have gathered from the people. And let them deliver it into the hand of those doing the work, who are the overseers in the house of the Lord; let them give it to those who are in the house of the Lord doing the work, to repair the damages of the house— to carpenters and builders and masons—and to buy timber and hewn stone to repair the house. However there need be no accounting made with them of the money delivered into their hand, because they deal faithfully.”

Then Hilkiah the high priest said to Shaphan the scribe, “I have found the Book of the Law in the house of the Lord.” And Hilkiah gave the book to Shaphan, and he read it. So Shaphan the scribe went to the king, bringing the king word, saying, “Your servants have [a]gathered the money that was found in the house, and have delivered it into the hand of those who do the work, who oversee the house of the Lord.” 10 Then Shaphan the scribe showed the king, saying, “Hilkiah the priest has given me a book.” And Shaphan read it before the king.

11 Now it happened, when the king heard the words of the Book of the Law, that he tore his clothes. 12 Then the king commanded Hilkiah the priest, Ahikam the son of Shaphan, [b]Achbor the son of Michaiah, Shaphan the scribe, and Asaiah a servant of the king, saying, 13 “Go, inquire of the Lord for me, for the people and for all Judah, concerning the words of this book that has been found; for great is the wrath of the Lord that is aroused against us, because our fathers have not obeyed the words of this book, to do according to all that is written concerning us.”

14 So Hilkiah the priest, Ahikam, Achbor, Shaphan, and Asaiah went to Huldah the prophetess, the wife of Shallum the son of Tikvah, the son of Harhas, keeper of the wardrobe. (She dwelt in Jerusalem in the Second Quarter.) And they spoke with her. 15 Then she said to them, “Thus says the Lord God of Israel, ‘Tell the man who sent you to Me, 16 “Thus says the Lord: ‘Behold, I will bring calamity on this place and on its inhabitants—all the words of the book which the king of Judah has read— 17 because they have forsaken Me and burned incense to other gods, that they might provoke Me to anger with all the works of their hands. Therefore My wrath shall be aroused against this place and shall not be quenched.’ ” ’ 18 But as for the king of Judah, who sent you to inquire of the Lord, in this manner you shall speak to him, ‘Thus says the Lord God of Israel: “Concerning the words which you have heard— 19 because your heart was tender, and you humbled yourself before the Lord when you heard what I spoke against this place and against its inhabitants, that they would become a desolation and a curse, and you tore your clothes and wept before Me, I also have heard you,” says the Lord20 “Surely, therefore, I will [c]gather you to your fathers, and you shall [d]be gathered to your grave in peace; and your eyes shall not see all the calamity which I will bring on this place.” ’ ” So they brought back word to the king.

See Slack

BLIMPS in Honor of the 320th Barrage Balloon Battalion



10 IC Squat Jumps
10 IC High Knees
10 IC Daisy Pickers


Round 1/Round 2
5/10 – Burpees
(25 yard sprint)
10/20 – Lunges (2=1)
(25 yard sprint)
15/3. – Imperial Walkers
(25 yard sprint)
20/40 – Merkins
(25 yard sprint)
25/50 – Plank Jacks
(25 yard sprint)
30/60 – Squats

Merkins / Big Boy Situps

25 IC Overhead Claps
15 IC Randys
10 IC Plank Dips

Leg Raises

7 PAX Croissant, Topanga, Orange Julius, O’Reilly, Carport, 20/20, Woodpecker


On June 6, 1944, blimp shaped balloons called Barrage Balloons would appear over the beaches of northwestern France with the the U.S. Army’s 320th Barrage Balloon Battalion, the only African-American combat unit to take part in the D-Day invasion.

Like much of the United States in the 1940s, the army was segregated by race. Of the more than 30 barrage balloon units that trained during the Second World War at Camp Tyson, four units were African American. These trailblazers were a source of tremendous pride for black America. Reporters from the robust black press of the day, along with the white national media, descended on Henry County, Tennessee to write stories about “our boys” and the “silvery sausages” they were training to fly. The Baltimore-based Afro-American newspaper chain likened the troops to the pioneering Tuskegee Airmen, the United States first black flying squadrons. Unlike the “glamorous” Negro pilots, one correspondent wrote, “these sky fighters keep both feet firm on the ground as they skillfully jockey elephantine monstrosities of destruction thousands of feet high in the sky.”

Of all the Tyson balloon units, only the 320th was sent to Britain in November 1943 to train for the invasion of France.

The battalion waded ashore with the infantry early on June 6, 1944. In order to ensure enough of the troopers survived the assault to complete their vital mission, the unit was divided into crews of three or four men spread across more than 150 landing craft.

With the invasion beachheads secure, the men of the 320th were able to deploy their barrage balloons all along the coast of Normandy. The giant inflatables kept the seemingly endless procession of landing craft safe from air attack enabling the Allied army to surge into France.

Despite their achievements, the 320th Barrage Balloon Battalion is largely absent from the D-Day story. Most history books do not mention them, and movies about the Normandy invasion all but ignore them.

Camp Tyson in Paris TN. America’s only WW2 barrage balloon training center.

Today let’s tell someone about the 320th barrage balloon battalion.


Hot for Teacher

Muggy but with a nice breeze.



SSH x20 IC
Imperial Walkers x15 IC
Windmills x15 IC

Ruck up.

Teacher Appreciation Workout (May Goruck Challenge):
Rucking with a break for a set of exercises; rep counts follow the geometric sequence.

1 Mile Ruck, then:

1 Minute of Ruck Squats
2 Minutes Plank Hold
4 Merkins
8 Ruck Deadlifts
16 Ruck Thrusters
32 Ruck Swings
64 Ruck Lunges
128 Flutter Kicks

2 Mile Ruck (only had time for about 3/4 mile)

Awww Yeahs x10 IC (each side)

8 PAX:  Bailout, Choker (QIC), Flobee, Hatfield (FNG), Rocky (Willy Loman from F3 Kansas City), Sleep Number, The Streak, Wall Builder

Ecc. 4:12:  “And though a man might prevail against one who is alone, two will withstand him — a threefold cord is not quickly broken.”

Last Saturday, Bailout, Soulja Boy, and I completed a 20-mile ruck as part of the Pathfinder training course we are taking.  (Mardi Gras was also with us, but his course requirement was a 15-miler).  By mile 16, I was broken.  I spent most of that mile trying to think of a way to quit.  At mile 17 I suggested that they press on at their pace (I was slowing us down considerably) and that I’d either press on slowly or get an Uber if necessary.  They were having none of it.  Bailout asked if he could carry my ruck (I declined); Soulja Boy reminded me that leaving a guy behind was not what we are about.  We pressed on at a snail’s pace, stopping frequently.

Because of those guys, I finished the event.  There’s no other way I would have.  That’s what we have in F3; when you’re at your lowest, some of those guys in your circle are riding high and ready to reach down and give you a hand up.  Other days, you’re doing great and ready to help them.

Be on the lookout for a struggling friend and do what we do.

Enjoyed the visit from Rocky (F3 Kansas City) and his coworker Hatfield (FNG from Nashville).  I hope business brings you guys back to Memphis regularly!

Hatfield is a self-described hillbilly from East Tennessee.

The Streak is on Q on Friday – he’s got a truck full of pain and he’s not afraid to use it.  SYITG.

Four Corners at the Morg

Men were waiting for YHC as he whipped into the parking lot without a minute to spare.


10 IC Slow Mountain Climbers
10 IC Windmills
10 IC Daisy Pickers
10 IC Big Arm Circles (5 in each direction)
1o IC Overhead Arm Circles

Four Corners Escalator – Four cones in a square 20 yards apart.

Start at 1st corner.
10 Burpees – Bear crawl to 2nd corner.
10 Burpees + 20 Big Boy Situps- Bear crawl to 3rd corner.
10 Burpees + 20 Big Boy Situp + 30 Squats – Bear crawl to 4th corner
10 Burpees + 20 Big Boy Situp + 30 Squats + 40 Merkins- Bear crawl to 1st corner.

Repeated this but number of reps were cut in half to 5/10/15/20 and we lunge walked instead of bear crawled.

Finished with a 10 minute mosey.

60 seconds of leg raises

5 PAX  – Orange Julius, Commie, Croissant, The Streak and Carport (QIC)

YHC talked about the meaning of Memorial day and thanked Croissant for his service.
Read some memorial day quotes.
Faced old glory and honored our great nation with the Pledge of Allegiance.
Was threatened to be whipped with a switch by The Streak.

Memorial Day convergence at the Barracks.

Morg 5/17 – Ruck Workout

THE SCENE: It was nice… I think


SSH, Daisy Pickers, LAC x 10 – IC
We did hard things with the rucks and CMUs for each exercise

  • Overhead Presses  x 50 – IC
  • Squats x 30 IC
  • Bear Crawl – Pulling the ruck up between legs
  • Crawl Bear – Dragging the ruck back to startx
  • As a team we moved Rucks, CMU and firemen carry PAX for time.

LBCs – 20 IC

6 – PAX (No FNGs) Sleep Number, The Streak, Woodpecker, Orange Julius, Miracle Ear, Croissant
I can’t remember what exactly I said but it was along the lines of you’ll only find meaning in Christ.
I had every intention of writing this as soon as I got home after the workout. I got busy and now that it’s almost a week late I finally completed it.  After Choker shaming me on Slack ( in his loving way) for  not already having it done.
There are a lot of things going on, get out and post at different places when you can

Morg 5/8

THE SCENE: weather at the Morg

probably done


Other Warm up


Dora #1,

100 merkins, 200 bbsu, 300 squats- running partner did cmu overhead press


100 Carolina Dry Docks, 200 Flutterkicks, 300 Monkey Humpers- running partner did cmu curls


Flobee, Miracle Ear, Woodpecker, The Streak, Orange Julius, Sleep Number


I do remember Flobee dropping a CMU on his foot