Reformation Day at The Morg

35 degrees.  #shortsweather

I am not a professional. You are participating at your own risk. You are responsible for your own well being. You are here voluntarily, and you are not paying to be here. 
Know your limits and do the best you can, all exercises can be modified and are only suggestions.


Side straddle hop (x25)
Baby Arm circles x25 forward, x25 backward
High Knees(x25)

On this day in history, April 16, 1521, the Reformer Martin Luther was summoned before Charles the V to the Diet of Worms. This was the public trial for Luther and his last chance to recant of his beliefs and public teachings of the reformation, including his 25 books and his famous 95 theses.

Teams of 2 will mosey to station 1.  1 PAX will perform exercise, while team member moseys up to street (Bartlett Blvd) and then back to finish reps. If PAX finishes reps before team member returns, they must hold Al Gore. Same with station 2, 3 and 4. Each station PAX will combine their effort completing 95 reps.

Station 1: 95 incline merkins using fence (across from bathroom)
Station 2: 95 squats (small parking lot by play ground)
Station 3: 95 dips(by picnic tables)
Station 4: 95 body builders ( big parking lot)
Rinse repeat as time allows

Pickle pounders (x25)
Alternating Low plank to high plank as PAX counted off to 95

18 PAX:  Bob Ross, Bubblegum (FNG), Choker, Granola, Jasmine, Moana, No Fuego, Orange Julius, Part Timer (QIC), Phat Pat, Sleep Number, Slots, Soulja Boy, Tree Hugger, Wall Builder, White Castle, Woodpecker, Zima

The workout was centered around tomorrow’s remembrance of the Diet of Worms (pronounced dee-et of vurms) and the Reformation. What started in 1517 with Luther nailing 95 statements to the door of the church in Wittenburg, concluded with a trial on April 17th, 1521. Luther thought he was going to defend his beliefs but he soon learned that he was only there to recant of his writings or face the consequences. His famous words still ring true…“I am bound by the Scriptures I have cited, for my conscience is captive to the Word of God.… I cannot do otherwise. Here I stand, may God help me. Amen.” The fire of Reformation would continue to blaze on.

The challenge to the PAX was to stand for truth this week without violating their conscience. Luther was a great example but Christ was the perfect example of the one obedience to the path of truth. Jesus said, “I am the way, truth and the life, no one comes to the Father but through Me.” This truth is what guides and fuels us to be men of conviction.

After a contemplation of many names for our FNG, we circled back to the theme of 31. The FNG failed to correctly state his age, which is 31, in the Name-o-rama because of the shock his body was experiencing from 95 BB’s. Since Baskin Robbins has 31 flavors, we settled on Bubblegum.

Tonight at Huey’s Germantown, 5pm – GrowRuck info session
4/28: BrewRuck
5/5: Service project immediately following Mothership – see preblast for details
Q3 (date TBD): GrowRuck

ABCs, 123s

THE SCENE: 56F & hawt.


  • A. WARM-O-RAMA (in ABC-cadence; basically 3x IC/exercise):
    • Arm Circles
    • Backstroke
    • Cross Jacks
    • Diamond Merkins
    • Elbow-to-Knee
    • Frankensteins
    • Groiners
    • Hip Circles (flip flop halfway)
    • Inchworm
    • Jump Split Squat
    • Knee-to-Elbow
    • Leprechaun Kicks (Thanks Peaches @ F3Birmingham!)
    • Mahktar ‘n Diyanes
    • Nolan Ryans (flip flop halfway)
    • O‘s
    • Plank Jacks
    • Quarter-mile Mosey (perimeter of parking lot to curb by STARTEX)
    • Rocky Balboas (while waiting for the 6)
    • Surrenders
    • Tuck Jumps
    • Uneven Merkins
    • V-ups
    • Windshield Wipers
    • XYs (Rosalita + Flutterkick)
    • Y-raise
    • Zebra Butt-Kicks
    • Alternating Bear Crawls & Sprints between light poles with everyone in group 1 or 2 or 3 performing at least three Squats.
    • Burpees. 26 of them. One for each letter of the alphabet to stagger PAX into three groups. Upon the completion of burpees, PAX ran to the first light pole to perform squats until 7 PAX accumulated.
    • Congregate. The 1st 7 PAX to gather became group 1; the 2nd gathering of 7 PAX became group 2; the 3rd = group 3. Everybody in each group kept performing squats at each light pole until their entire group had done at least 3 squats, before Alternating Bear Crawls & Sprints to rinse and repeat. At 6:10 groups 1 & 2 went back for group 3 and all moseyed back for Mary.
  • C. MARY:
    • ABCs (in ABC cadence, of course)
    • American Hammers 26x IC
    • Big Boy Sit-ups (maybe got to E before time was called)
    • Crab cakes
    • Ruck (5 PAX, 0 FNGs): Mr. Wonderful, Orange Julius, White Castle, Choker, and Granola
    • Bootcamp (20 PAX, 0 FNGs): Orange Julius, Bob Ross, Costello, White Castle, Jasmine, Woodpecker, Carport, Moana, Zima, Soulja Boy, Green Monster, Sleep Number, Choker, Bad Credit, Red Roofer, Bootheel, Po, Mr. Wonderful, Phat Pat, and Granola.
    • 1. YHC had a strange dream this week about his 2.0 being in a dangerous situation, and awoke with a strong sense of the frailty of life and how our otherwise safe living can numb us to that reality.
    • 2. Prayed for:
      • Sleep Number‘s mother
      • White Castle‘s ultrasound scans
      • Po‘s brand new 2.0
      • Carport‘s newly-adopted 2.0
      • Families who have lost little ones
    • 3. Shoutouts to:
      • 1. Soulja Boy for an excellent job sweeping and counting PAX.
      • 2. Costello for venturing out to the Morg (he’ll be on Q @ OF this Monday if you live walking distance from OF. Otherwise, post at the Morg. Red Roofer drives in from C’ville just to be a part of the Bartlettiest, King of the Bluffiest AO of them all).
      • 3. Moana for the side bear modification. Seemed harder and that’s probably why he did it.

We Did More Before 6:15am Than Most People Do All Day

TL/DR:  AFPT results posted here.

THE SCENE: 0530 Hours at Fort Morg.  2nd week of April and it was 39 degrees, because Memphis.


SSH x20 IC, Windmills x10 IC, Baby Arm Circles Forwards x10 IC (repeat Backwards)

Last week Memphis PAX at The Levee and The Barracks took the Army Physical Fitness Test.  Today was The Morg’s turn.  The intent is to repeat this test every 6 months both so that we can track progress as well as to provide a little extra motivation to push hard in the gloom.  The timing for this worked out really well, as YHC’s National Guard unit was already scheduled to take the APFT yesterday.  This freed YHC up to clipboard the test to ensure everything was recorded accurately.

Event 1:  Push-Ups, AMRAP 2 minutes.  (See Soybean’s backblast from last week for the detailed explanation/instructions that were read to the PAX for all 3 events.)  In addition to the official instructions, PAX were warned that “Slots Push-ups” would not be tolerated at The Morg.  Proper execution and what not to do was demonstrated by Granola.

Event 2:  Sit-Ups, AMRAP 2 minutes.  Sit-ups are hard.  Proper execution and what not to do was again demonstrated by Granola.

Event 3:  2-Mile Run.

Mary didn’t get hers today.  45 minutes is a super tight timeline for an APFT; we were a few minutes late starting the CoT.

17 PAX: Bob Ross, Bootheel, Choker (Q/Proctor), Granola, Green Monster, Imposter, Mr. Wonderful, No Fuego, Orange Julius, Part Timer, Phat Pat, Soybean, Toms, Tree Hugger, Wall Builder, Woodpecker, Zima.

Ecclesiastes 4: 9-12:  “Two are better than one, because they have a good reward for their toil. For if they fall, one will lift up his fellow. But woe to him who is alone when he falls and has not another to lift him up! Again, if two lie together, they keep warm, but how can one keep warm alone? And though a man might prevail against one who is alone, two will withstand him. A threefold cord is not quickly broken.”*

In YHC’s opinion, this passage is what F3 is all about.  We gather in the gloom to make our muscles stronger.  But the hidden bonus is that we are making our hearts and souls stronger at the same time.  We keep coming back to the gloom because of the brotherhood that is created there.

YHC has only been posting for a little less than 3 months.  But in that time he has seen numerous examples of this.  A brother mentions on GroupMe that his father is in the hospital 90 miles away, and the PAX immediately start planning a trip for an OTB workout and prayer session to support him.  A brother reports that the family van was totaled, and the PAX immediately start offering rides and loaner vehicles.  It happens over and over again. Keep it up boys, we are on to something here.

Prayers were lifted up for Sleep Number’s family in the loss of his father, and for the friends of a PAX who recently lost their baby.  Prayers of thanksgiving were also lifted up for Po and his M for the healthy birth of a 2.0.

* PAX were advised to disregard verse 11 for F3 purposes, NTTAWWT.

TCLAPS to all who participated.  The APFT is a light workout compared to a regular F3 boot camp.  But the PAX pushed hard this morning – more than one person was close to splashing at the end of the run, which means they were really giving it their all.  YHC is excited to see how much the numbers improve 6 months from now.

BrewRuck901 is coming up April 28.  Register here.

And here’s the big one–hot off the presses, just announced this morning:  GrowRuck is coming to Memphis in Q3!  Exact date is not scheduled yet; more info to come.

More(G) April Arms

Conditions: A nippy 37 degrees but otherwise great weather!

I am not a professional.
You are participating at your own risk, and you are assuming the risk of an injury.You are responsible for your own well-being; you could get injured (dark, uneven ground, etc.)You are older than 18 or if not you are accompanied by your Father or Male legal guardian.Know your limits and do the best you can.
Modify exercises as needed. Everything we say is a suggestion. Stop exercising if needed at your own discretion.

Imperial Walkers IC 15
Hillbillies IC 15
Big arm circles
(forward and reverse) IC 10
Small arm circles
(forward and reverse) IC 10
Windmills IC 15

Tha Thang

All PAX lined up and did squats in the parking lot. The First PAX ran about 50 yards and returned while all the other PAX did squats. Immediately the next PAX ran the 50 yards until all PAX finished.

Slow Mosey around the parking lot and to the picnic tables near the park entrance.

As there were 16 PAX we split up into groups of 4.

All did the following (OYO) modifying as needed:
Regular Merkins 15
Dips of the picnic table 15
Derkins 15
Carolina Dry Docks 15
These were done OYO

In groups of 4:
Picnic Table Shrugs IC 15

Rinse and repeat with Diamond Merkins
Rinse and repeat with Wide arm Merkins
Rinse and repeat with Seal Merkins.

(The logic behind the various merkin positions is development of the pectoralis major and pectoralis minor muscles. This allows for uniform muscle and hence, upper chest, development)*


1. Moore and Dalley. Clinically Oriented Anatomy 5th edition. 2006.
2. Arnold Schwarzenegger. The New Encyclopedia of Modern Bodybuilding. 1998.

Slow mosey back to the parking lot.

Descending wind sprints:
All PAX perfomed.

20 yard sprint then 10 burpees.
20 yard sprint then 8 burpees.
20 yard sprint then 6 burpees.
20 yard sprint then 4 burpees.
20 yard sprint then 2 burpees.

Hold Al Gore till all in.


Little Baby Crunches IC 25
Big Boy Sit-ups IC 20
American Hammers USA IC (Phat Pat) 20

Hold Plank for 60 seconds.

16 Pax; Jasmine, Bob Ross, Zima, Red Roofer, Tree Hugger, Bootheel, Orange Julius, Moana, Uncle Sam, Carport, Granola, White Castle, Phat Pat, Woodpecker, Cowbell, Choker.

Read Passage from Luke 24 5-7
Luke 24:5-7 King James Version (KJV)

5 And as they were afraid, and bowed down their faces to the earth, they said unto them, Why seek ye the living among the dead?

6 He is not here, but is risen: remember how he spake unto you when he was yet in Galilee,

7 Saying, The Son of man must be delivered into the hands of sinful men, and be crucified, and the third day rise again.

The women at the tomb and the disciples demonstrated their lack of belief in Christs previous words. They were not looking or expecting the risen savior but were still expecting a dead man in a tomb.

So like us, with our view of Jesus, do we live as though he is our risen Saviour or is still just the crucified Christ. (Or at Christmas a baby in a manger?)

Prayer Requests

Sleep Numbers Father in the ICU and the difficult time it is for the family.
Abby, who recently lost her baby during delivery and her family.
Bob Ross has a friend with a severe lower leg infection that may require amputation.

Morg will be doing APFT on Monday 04/09/2018.

Opening Day 2018 at The Morg

First thing’s first. 

This is the day we’ve been waiting for since October 1st, 2017. You know, the last St. Louis Cardinals game that counted (a woeful loss to the woeful Brewers). Today is Opening Day 2018. All 30 teams are slated to play on Day 1, the first time all teams have played on Opening Day since 1968! Or they were, but then WSN@CIN and PIT@DET chickened out – they need “ideal” playing conditions I guess. Here at F3, we just post regardless and play on concrete if necessary. 

YHC rolled up to the Morg at 0519. Lots of cars already in the lot. They said it would never work here. They were wrong. 

First order of business was to check out the baseball field. For Opening Day, I planned to use the diamond and the outfield. We’ve had a light to moderate amount of rain the past few days. Well, for all the things they do right in Bartlett (schools, municipal services, etc – or so I’ve heard), they’ve really screwed the pooch on draining the Morg. Walking through the grass to the field, I knew we were in trouble – very soggy. I stepped on the infield – TURBL. My foot sank 3 inches. So, I Omaha’d (internally) and picked out a square-ish piece of parking lot for our diamond. We didn’t PPD nothin! 

Walking back to my car, I see a gaggle of ruckers shedding their burdens at their cars. I should’ve expected this, but Choker (aka yankeestom) gets out of his truck wearing a Yankees jersey. Whose jersey? We’ll never know, because the Yanks think going without nameplates is classic (it’s actually just dumb). It’s pretty safe to assume it was a Kevin Brown jersey from the 2004 ALCS, when he had a 21.60 ERA in 3.1 IP vs the Red Sox. You know, since Choker was wearing it. Yankees blew a 3-0 series lead, which opened the door for the Red Sox to crush the (then) hapless Cardinals in the World Series. 

Anyway….It was about time to get started. Since every at-bat needs walk-up music, please play this on repeat for the remainder of this BB (Cobains for the explicit language – there is a clean version, but this music video features our great city, so I had to do it.) I’m betting this will be a walk-up staple this season all across America.

F3 WELCOME & DISCLAIMER: yes, of course

SSH x19 (that’s to celebrate nineteen National League Penants for the Cardinals)
Daisy Pickers (sans ear flair) x19 (the celebration continues)
Imperial Walkers x11 (that’s to celebrate eleven World Series titles)
Hillbilly’s x11
Mosey around lot to keep the heart pumping. By then, YHC’s eyes had adjusted to the gloom and another, fancier ball field appeared. PAX did some overhead claps while I check the gate. Locked!
Continue mosey to our concrete diamond.

High knees to imaginary 1B – butt kickers to imaginary 2B – carioca to imaginary 3B – carioca facing the other way to Home.

This is what was supposed to come next:
Foul poles – Mosey to LF foul pole, fast mosey the curve of the OF wall to RF foul pole, then make a bee-line for the LF foul pole and sprint back. Repeat.

Instead, we ran backwards to the end of the lot and sprinted frontwards back to the start. Repeat.

Tired of Drake? Here’s Yadier Molina’s walk-up song from last season. It’s ten minutes long. I don’t speak Spanish, but assuming another Cobains for language. Did you know – Molina is currently the longest active tenured player with his original club – 14 years. 

The Cycle – PAX were split into 4 groups and took their respective bases. All groups started at the same time and stayed together the whole time. 
Home: 10 burpees, bear crawl to 1B
1B: AMRAP Squats. When the Home group reaches first, 1B group lunge walks to 2B.
2B: AMRAP big boy sit-ups. When relieved, broad jump to 3B. 
3B: AMRAP merkins (this one was hated the most). When relieved, steal (sprint) home.

It was during the first rotation that YHC eyes further adjusted to the Gloom, and I noticed still ANOTHER baseball field behind the first! Obviously, I didn’t do my homework. We’ll assume that field was also too juicy for us, cause we were already all-in on the concrete. 

We made one full rotation, then it was trivia time. Fifteen Cardinals have hit for the cycle; name one. If no one got it, the penalty was severe. Thankfully, someone shouted “Stan Musial” and we avoided disaster.

We made a second full rotation – trivia time! Name another cycle-hitter. Lots of mumbling/grumbling. A couple incorrect guesses. YHC was about to call time when Choker shouted out, “Joe Torre!” Yes, the great manager was once a great Cardinal hitter. This gorgeous picture is proof. There are lots of examples of fine uniform design and wear – this is an exceptional one.

We had time for a third Cycle, but we shortened the Home burpees to 5 and YHC lovingly encouraged the PAX to move their tuchuses so we could finish in time. 

Who were the other 13 Cardinal cycle-hitters? Cliff Heathcote, Jim Bottomley, Chick Hafey, Pepper Martin, Joe Medwick, Johnny Mize, Bill White, Ken Boyer (twice), Lou Brock, Willie McGee, Ray Lankford, John Mabry, and Mark Grudzielanek. 

What was our penalty going to be? The “crowd pleaser.” Look it up in the exicon. 

45 second plank

14 (no FNGs)

YHC encouraged the PAX to constantly reevaluate your priorities, and to make sure how you spend your time aligns with those. 
Prayers for a family who recently lost a baby, and for Cello who recently lost a friend.

A goal of mine this year will be to construct a workout that will smoke Granola and Slots. I may have to find a way to pit them against each other. T-CLAPS to Zima for working hard, and Moana for doing one-sided sit-ups because he has a massive contusion on his right butt cheek.
By the time I finished writing all of this, the Cardinals lost 9-4 to the New York Metropolitans, but they also signed Greg Holland. Let’s call it even for now.

King of the Bluff is Monday and Tuesday, 4/2-4/3. Winner gets a sweet flag. Also, if we hit 60 Monday, Gus will do 200 burpees in the sand at the Sandlot (he hates sand). He’ll increase it by 100 for every additional 10 PAX. Don’t let us down – post!

I’d Ring the Second Bell, But I Can’t Lift My Arms

THE SCENE: A balmy 47 degrees and no rain or lightning.  T-Claps to Phat Pat for another excellent performance on Weather Q


  • SSH x20 IC
  • Daisy Pickers x15 IC
  • Hillbillies x15 IC
  • Standing Backstroke x15 IC

Mosey to the field for Stutter Bombs.  Don’t complain to YHC, it was Toms’ idea.  B.B.B.O.M.B.S.

  • Circle up for Body Builders x30.  YHC led first 10 IC, Granola led second 10 IC, Phat Pat led third 10 IC.
  • PAX then partnered up.  Partner 1 ran to fence and back while Partner 2 performed exercise.  Alternate until all reps are completed by partners as a team.
    • Body Builders x20
    • Burpees x 50
    • Overhead Claps x100
    • Merkins x150
    • Big Boy Situps x200
    • Squats x250
    • Mumblechatter xInfinity
  • Teams who completed all rounds early were encouraged to spread out and assist other teams until all accounts were settled.
  • Mosey back to parking lot.

YHC felt that Mary has been getting all the attention, so this gloom we opted to spend 3 minutes with Roxanne.  PAX assumed the front leaning rest (i.e. High Plank) and “Roxanne” by The Police began.  Upon hearing the word “Roxanne” the PAX executed a Merkin; upon hearing the words “Red Light” the PAX executed a Plank Jack.  Much mumblechatter ensued and was music to YHC’s ears.

With Roxanne satisfied, Mary had to get some too.

  • ABCs IC (because we are not barbarians like the Germantown PAX)
  • Hello Dollys x15 IC
  • Pickle Pounders x15 IC (eye contact was expressly forbidden)

16 PAX:  Bad Credit, Carport, Choker, Granola, Green Monster, Jasmine, Moana, Orange Julius, Part Timer, Phat Pat, Shoestring, Sleep Number, Soulja Boy, Tree Hugger, Woodpecker, Zima
YHC and his M spent the weekend chaperoning a church youth group retreat.  The theme of the retreat was based on something the youth minister’s dad said to him when he was a teenager whenever he would go out to hang with friends or on dates:  “Son, remember WHO you are and WHOSE you are.”  With a 2.0 about to turn 14, this particularly resonated with YHC.

WHO you are:  When you go out in public, you are an ambassador of your family.  What you say and do reflects on them.  Your behavior in public when you are by yourself should not be different than it is when your family is present.

WHOSE you are:  As Christians, we should act in such a way that people who do not know us can tell that we are Christians.  How do we do that?  Jesus spells it out in John 13: 35-35:  “A new commandment I give you, that you love one another: just as I have loved you, you also are to love one another.  By this all people will know that you are my disciples, if you have love for one another.”

PAX, as you go about your life this week, remember WHO you are and WHOSE you are.

This morning’s Thang was a repeat of what Toms put me through at my first F3 post back in January.  At the time I never would have imagined being able to lead the same workout barely two months later.  F3 works.  And Qdrenaline is real.
The foregone conclusion of The Morg winning the inaugural King of the Bluff competition is scheduled for 4/2.  EH your FNGs and scoop up those who are due some Kotters (I’m looking at you, White Castle).

BrewRuck is 4/28 – sign up if you haven’t already.

Top 2 Bottom Beatdown

THE SCENE: Morg. 36. Thin layer of frost. Felt great!

Did that.


  • Arm circles 10 IC and reverse
  • ISW 15 IC
  • High knees for 60 sec count
  • Torso stretch 10 count in both directions

Main Thang grouped inton 3 section with the intention to work the upper, mid, and lower body in that order with plenty of moseying in between.

  • Mosey to picnic pavilion. Hold plank till all in. Group up 4 PAX to each table. 12 Pax so it worked out perfect!

Upper Body

  • Derkins 20 IC
  • Dips 20 IC
  • Team Table Rows 20 IC
  • Team Table Shrugs 20 IC
  • Carolina Dry Dock 20 IC (This was originally intended to be overhead press using the picnic table as weight but in the interest of time and safety… )

Mosey to the far parking lot.  Q encouraged PAX to incorporate high knees for extra challenge. Hold plank till all in.


  • Big Boi situps 20 IC (Normally done during Mary but, WHATEVAH! YHC likes to think of himself as a pioneer.)
  • Hollywood crunches 15 IC on both sides
  • Reverse crunches 15 IC
  • Scuba divers 45 sec count x2

Indian Run along the back road back to the starting point.

Lower Body

  • Squats 20 IC
  • High knee jumps 20 OYO (Al Gore till all in)
  • Split Jacks 20 IC
  • That thing where you get on all fours and kick backwards 20 IC then switch (Part Timer informed YHC that the proper name for this exercise is “Susan Summers”. Thanks Mang.)


To finish things off, PAX lined up in the parking lot and made a Gruesome advance across the lot to victory. Should have made this a race. Fun right?

  • Groiners across two parking spaces
  • Crabwalk across two spaces
  • Duckwalk across two spaces (Thank you to Phat Pat for remembering to quack audibly during that. YHC completely forgot.)
  • Crabwalk two more spaces
  • Rinse and repeat back to the starting line for a total of 16 spaces


Three minutes left so ABC IC then hold low plank to burn the last minute.
12 PAX. No FNGs. Choker, Tree Hugger, Orange Julius, Bad Credit, Green Monster, Jasmine, Carport, Zima, Sleep Number, Phat Pat, Part Timer, Soulja Boy

  • I’ve had some recent conversation with an atheist co-worker concerning the universe, man’s insignificance within it, and why God would work his created order in such a way.
  • I was able to step back from thinking about the sheer vastness of the cosmos and begin to ponder the greatness of a god who is above all this as its creator and sustainer.
  • The Bible answers these questions and tells us that this is all here as one of the way that God has chosen to reveal himself to us.
  • PS 19-1

“The heavens declare the glory of God and the sky above proclaims His handiwork”

  • We take the things God has given us to assist in in our worship of Him and we logic our way to a place of doubt or even disbelief.
  • As His creation we should be thankful in humility in this as one of many ways he has revealed himself to us.
  • We ought to recognize His grace in the very next breath he allows us to take.
  • Romans 1:19-20

“For what can be known about God is plain to them, because God has shown it to them. For his invisible attributes, namely, his eternal power and divine nature, have been clearly perceived, ever since the creation of the world,[a] in the things that have been made. So they are without excuse.”

  • Paul is speaking out against those who are under the wrath of God because they failed to acknowledge this and to give Him thanks or worship Him.
  • But do we see his glory in his creation? Paul is effectively saying that we owe God that recognition along with our praise and adoration.
  • The challenge: Recognize God’s goodness in his creation and the things he has given you as an extension of His grace. And tell Him from your heart “thank you”.
  • Praise and Prayer for Slicnut’s M as well as YHC’s aforementioned co-worker.

A hearty welcome back to the creepy van! Good to have you. YHC continues to reverse count cadence on the last rep and will do so till I DIE! On my last Q Green monster nearly splashed and I resolved that he would next time. sorry to say, VERY close but not this time. There was a great question from Carport this gloom concerning 3rd F. Answer: F3 welcomes men of all faiths and even those of no faith. Our primary goal is to invigorate male leadership in our community. YHC is currently EHing two atheists. Thanks Carport.

Camping trip this weekend! Read about it on this weeks preblast. Continue pushing through Merkin March! Monday the 2nd will be the first monthly “classic beatdown” at the Morg to highlight some important aspects of F3 workouts and emphasize core F3 principals. Push for max attendance and EH those FNGs!

Childhood Throwback Challenge

THE SCENE: Brisk 50 degrees at the Morg.

Imperial Walkers x10 IC
Daisy Pickers x10 IC
Goofballsx10 IC
Big Arm Circles x15 IC each way
Coupon Pass with 10x curls

Mosey to Field with coupons

Musical Coupons:
Spread coupons out in field. PAX circle around coupons. While music plays do sumo squat shuffle until music stops. Next race to coupons. If you find one, do 10 merkins and 5 overhead presses. If you do not have a coupon join the trail of tears and ABM (Always Be Moving) choose between high knees, merkins, squats, BBS. Repeat until only one remains.

Winner Winner Chicken Dinner: Captain Obvious

Each PAX given five UNO cards to start. Going clockwise from Q, each PAX played a card following UNO rules to determine the next exercise.

Number Cards determine number of reps.
Red: merkins
Blue: Jump Squats
Green: American Hammers with coupon
Yellow: Plank Jacks
Reverse: Do Last number card backwards
Skip: skip to fence
Draw 2: Double last number card
Wild: Bear Crawl 20 yd, sprint back
Draw 2 Wild: Bear crawl 20 yd forward and backwards
Draw 1 Wild: 10 Burpee
Draw 4: 5 Happy Jacks

Winner Winner Chicken Dinner: No one or everyone? Completed 22 cards. I think we used all of the yellows…lots of plank jacks!

Mosey to Start Point.
eenie meenie minie moe: PAX choice

Toe Touches x30 IC
Flutter Kicks x15 IC
BBS x15 IC
Nolan Ryan 10x IC
American Hammers 30x IC

11 PAX w/ 1 FNG Zima

Today we completed the Melissa and Doug Childhood Throw Back Challenge in which adults are challenged to play games they enjoyed as children as a way of invigorating a sense of play.

As these thing tend to happen, I had an idea repeated to me several times in the last week on the topic of joy from a Facebook post, to another HIM’s COT, the witty banter on GroupMe, and some scripture. All of these pointed towards having Joy. Our Creator designed us for Joy not gloom and worry. Here are a couple verses on Joy to reflect on:

“A joyful heart is good medicine, but a broken spirit dries up the bones.”
‭‭Proverbs‬ ‭17:22‬ ‭

“He will yet fill your mouth with laughter and your lips with a shout of joy.”
‭‭Job‬ ‭8:21‬ ‭

“Though you have not seen him, you love him; though not seeing him now, you believe in him, and you rejoice with inexpressible and glorious joy, because you are receiving the goal of your faith, the salvation of your souls.”
‭‭1 Peter‬ ‭1:8-9‬ ‭

A final thought: one of the things that makes F3 work is being both challenging and fun. Most of us have tried the POGO 40 challenge and lost because it is hard to let “fern” challenge you and keep it fun.

Prayer request from Orange Julius around employment for his father.

Still learning how to Q. There was some tech trouble today with a speaker, but the PAX were patient and encouraging. Special thanks to Phat Pat for providing some assistance when needed.

Coffeteria schedule for Morg: Monday at Bartlett Donuts and Thursday at Momma’s BBQ.

Kangaroo hops with Joey


A surprisingly warm-feeling 40+ degrees at the Morg for Green Monster’s VQ.



I’m not a professional. I’m not being paid. You are not paying to be here. I am a volunteer and you have chosen to be here. We are all here to get better. Know your limits and modify as needed.


  • 15x IC Side Straddle Hops
  • 15x IC Daisy Pickers
  • 15x IC Arm Circles forward
  • 15x IC Arm Circles backward
  • 15x IC Horizontal Claps
  • 15x IC Overhead Claps
  • 15x Squat Kicks
  • Ides of March surprise: Al Gore and (up to) 15 burpees


The seven wonders of the world explained: There will be 7 exercises of (mostly) 7 reps at 7 stations to be completed in 7 rounds with mosey around the world in-between rounds. First round IC, final six rounds OYO. Early finishers join the six and complete together.

  • 7x Merkins single count
  • 7x Big boy sit-ups single count
  • 7x Squat and hop single count
  • 7x Step up and knee kick on curb 2=1
  • 7x Mountain Climbers on curb 2=1
  • 7x Baby dips on curb
  • 7 parking space lengths Kangaroo hops
  • Mosey around the world


  • 10x IC Little Baby Flutter Crunches
  • 25x IC Baby Makers
  • 15x IC Box Cutters
  • 15x IC Pickle Pounders
  • 10x IC Superman


15 PAX (2 FNG): Granola, Soulja Boy, Emmet (FNG – Soulja Boy’s 2.1), Bootheel, Bad Credit (FNG), Orange Julius, Part Timer, Sleep Number, Carport, Jasmine, Mr. Wonderful, Tree Hugger, Choker, Phat Pat, Green Monster


Count your blessings, but also develop a wider view of what your blessings are.

“If I must boast, I will boast of the things that show my weakness.”
‭‭2 Corinthians‬ ‭11:30‬

“Consider it pure joy, my brothers, whenever you face trials of many kinds, because you know that the testing of your faith produces perseverance.”
James 1:2-3



Continued prayers for Phat Pat’s job opportunity and over Woodpecker and his family.

11s at The Morg

AO:  The Morg

QIC:  Toms

THE SCENE:   40* or so.  Not raining.  Dark.



SSH x 25 IC
Daisy Pickers x 15 IC
Imperial Walkers x 10 IC
Arm Circles x 10 (forward and back)
Mosey around the lot and to the field (yes, Phat Pat, I did know where I was going)


Plant flag, circle up.  8-count body builders x 20 IC.

11s.  Run to fence, 11 of Exercise A.  Run back to flag,  1 of Exercise B.  Run to fence,  10 of Exercise A.  Run back for 2 of Exercise B, then back to fence for 9 of the other… see they all add up to 11.  It’s like, a thing.

First set:   Merkins / Squats
Second set:  Carolina Dry Docks / Lunges
Third set:  Derkins / Monkey Humpers

After first set, early finishers planked until all in.  After second and third set, SSH until all in.


Run to fence.

Suspended Pickle Pounders x 10 IC.  Put feet on fence like you are going to do a Derkin, then pound that pickle.

Flip over, anchor feet on fence.  Big Boy Situps x 10 IC.

Mosey back to flag.  Freddie Mercury OYO until Endex.


16, no FNGs.  Gus, Orange Julius, Granola, Big Al, Part Timer, Tea Party, Sleep Number, Phat Pat, Tree Hugger, Kate, Choker, Soulja Boy, Jasmine, Green Monster, Mr. Wonderful, Toms


We live in an age of the glorified self.  We are encouraged to find ourselves, find our own truth, find our own identity, define our purpose.  We are encouraged to live as if we are god.   Tim Keller once said “Jesus doesn’t put the word self in front of identity, he puts the word self in front of denial.”  YHC’s service of himself only reaped pain, brokenness, and sin.  The PAX were encouraged to fight against the pull to make life about our of comforts and preferences.  That path will only lead to disappointment, regret, and ultimately death.

Prayers for Woodpecker’s M’s grandparents.


Granola can’t do Monkey Humpers.  What else matters?


Gus encouraged all PAX to read yesterday’s Q Source: