Worst of both

  • QIC
    • “Worst of both.” ~ Choker (probably)
      Phat Pat’s Weinke
      Granola’s Q’ing
      Not what the PAX deserved, needed, or wanted
    • Muggy with a thick cloud of disappointment when Soulja Boy asked, “Where’s the Q [Phat Pat]?!” and YHC announced he was on Q because Perpetually Hurt, Always Trashtalking Pat was doing what he does best. Geographically, we were on the other side of the Morg.
    • Done.
    • Chinnooks 60x IC as penalty for
      • Missing equipment during the CSAUP equipment check
        • Water
        • CMU
        • Reflective band
        • Optional headlamp
      • Mr. Wonderful taking his sweet sassy molassy time getting out of his truck. This was the bulk of the penalty. The more YHC lost his Doc McStuffins at him, the slower MrW moved. THEN MrW had the gall to call Chinnooks “whirlybirds” and YHC really lost it. If YHC was clipboard Q’ing, PAX would have easily done 200 Chinooks, adding 10 for every PAX that stopped moving, but alas, we had a hill to go see about and it was #NotMyWeinke
    • 1 mile ruck march
      • two lines
      • from STARTEX
      • to the ginormous hill at the Bartlett Notasport complex
      • carrying CMUs
      • arms reach (roughly)
      • three road crossings
    • At the top-ish of the only hill in Bartlett, PAX paired off to complete a total of 200 8-Count Spider Jump w/Ruck. P1 performed the exercise, P2 moseyed down the moist hill only to bear crawl back up to flippy floppy.
    • 1 mile ruck march back to STARTEX with all the aforementioned accouterments.
  • MARY:
    • Rucked CMU swings 20x IC
    • Rucked Pickle Pounders 10x IC
    • Rucked Aw Yeahs (ruck on front) for an unknowable quantity (because of Aw Yeah cadence). Some effort was made to alternate arms to avoid a Trogdor arm.
    • 2 PAX (0 FNGs) for pre-ruck BC ruck: Choker, Granola.
    • 10 PAX (0 FNGs) for Ruck BC: Choker, Granola, Soulja Boy, Bootheel, Orange Julius, Crevasse, Jasmine, Ditch, Zima, and even eventually Mr. Wonderful
    • General GoRuck platitudes
      • Brief cobainy explanation of the CSAUP penalty assessed for missing optional headlamps.
      • “Mission first, men always”
      • “There’s no man more important than the 6”
      • We succeed or fail together.
      • YHC shared how he had the “privilege” of doing an extra hill sprint at the GoRuck Light because he took off and left the 6. Cadre sent YHC back for the 6 and a hard lesson about being an idiot.
    • Prayers for the infirm and careers of the PAX & friends.
    • Strong Morg showing for the inaugural Ruck workout.
    • Don’t hold YHC’s Q’ing performance or tantrum against the Morg. HC for next week’s ruck workout now anyway.

Ultimate Frisbee @ The Ultimate AO

    Hawt, marshy, and bright at F3Memphis’s premier AO & reigning KotB champion (The Morg for any out of towners).
    Is your AO named after Morgan Freeman? No? Ok then.
    • “7 burpees” (7x IC, with Navy/Soulja Boy reverse count to signal the 7th rep)
      1. Burpees (6ct)
      2. Aussie Burpees (4ct)
      3. Bodybuilders (8ct)
      4. Burpees Without Merkin (4ct)
      5. Tuck Jump Burpees (6ct)
      6. Burpees With Maktar N’Diyanes (8ct)
      7. Alternating One-leg Burpees (6ct)
    • Ran to the field from STARTEX, squats until all in, then numbered off by twos.
    • Ultimate Frisbee rules (more or less, cobains PhP)
      2 burpees any time the disc his the ground
      Victors Al Gore or Plank during the Vanquisheds’ walk of shame (bear crawl, crab walk, shrimp walk, lunges, etc)
  • MARY:
    • 6 PAX (0 FNGs) for pre-BC Ruck: Choker, Orange Julius, Mr. Wonderful, Bootheel, Phat Pat, Granola
    • 15 PAX (0 FNGs) for BC: Choker, Orange Julius, Mr. Wonderful, Bootheel, Phat Pat, Granola, Commie, Flobee, Woodpecker, Carport, Crevasse, Roomba, Soulja Boy, Wall Builder, Zima

My 9 year old 2.0 & I were quietly riding the waves down in Orange Beach–treading water, enjoying the sun, staying cool, etc. This wasn’t his first time away from shore; he’s a decent swimmer and about 10 feet away from me. I casually ask him, “You doing ok?” He quietly says “no”, which was not the answer I expected. I asked him again because it caught me so off guard. “Oh. Wait. What??” He just calmly says “no” again. I swam over to hold him and asked him what was going on. He said, “the current was pulling me out farther than I wanted to go.” I had NO idea. He looked so peaceful. I was just making small talk. We were both glad I asked.

This reminded me of another time 7 years ago when that same 2.0 fell into and sank to the bottom of a 12 foot pool. I had been sitting next to him and immediately dropped in to pull him back up. Of the difficulties related to rescuing my sinking 2 year old, him flailing around was not one of them. Years later I came across this article that transformed my view of drowning: “Drowning is not the violent, splashing, call for help that most people expect.”

Two weeks ago, I was blindsided by a bout of suicidal depression. I struggled with depression as a teenager, but have been managing it successfully for about three years by watching what I eat. In hindsight, at least for me, I saw a parallel between my depression and drowning.

Many of us think we *know* what drowning looks like; many of us think we *know* what depression looks like. We all tell our loved ones that they can *always* reach out to us for anything any time. The problem is, I can’t always reach out–I couldn’t even return texts for the dear saints who reached out to me.

Robin William’s friends: “He was always happy. Everyone adored him.” Kate Spade’s Dad: “I just talked to her an hour before and she was planning a trip. She was just like her brand - happy, cheerful and full of color.” Anthony Bourdain’s best friend: “He loved his life and had this extraordinary ability to just connect with people.” So, let me say this really loud so the people in the back of the room can hear me...SOMETIMES YOU NEED TO CHECK ON THOSE WHO SEEM THE STRONGEST. #checkonALLyourfriends #askingforhelpisnotaweakness #youarelovedandimportant #thislifeneedsyouinit #youdeservetobehere

I shared all this because the silence and stigma surrounding mental health is unhelpful. I did not share this to be treated differently, babied, or put on suicide watch. I think I am a reasonably high-functioning introvert, but I do need more alone time than most. No need to freak out if I fartsack (though maybe if I fartsack another KotB).

At the end of the day, as nice as intentions, text messages, social media, and even Slack can be, there’s no substitute for face-to-face, life-on-life community. Sure, we can hide in community, but we stand a greater chance of getting help together rather than in isolation #bettertogether

By all means, keep making sure your loved ones know you love them. Just please know–and don’t take personally–that some of us just can’t reach out, even when we need it the most #CheckOnALLYourFriends

    • YHC was excited to bring this Q back with the lessons learned from the first time. This was the first time for some of the PAX to play Ultimate, but you couldn’t tell. No merlot splashers though… Just mud puddle splashers. YHC saw Commie rolling around in a puddle to cool off during one of our walks of shame.
    • YHC was hoping/expecting for more grumblechatter during Warm-A-Rama. The Choker reviewed my Q and had expressed some concerns about making sure “everyone gets work.” YHC thought 7 reps of 7 kinds of burpees would have accomplish that objective, but alas, it did not. This will have to be revisited.
    • Great effort from all this morning. There were some incredible catches and steals.
    • YHC didn’t mean to bring a super heavy COT, but was glad to be a part of several conversations. In the few hours between then and posting this BB, various PAX have reached out to share their own stories of silent suffering and/or support. Prayers were offered for those experiencing and directly affected by depression.

Fiddler Crab on the Morg

THE SCENE: 70s, Humid, June in Shelby County


Daisy Pickers IC 20
Arm Circles IC 20
Reverse Arm Circles IC 20
Windmills IC 20


Bolt 45s
Tony Hawk OYO 20.
Mosey to other parking lot.

Fiddler Crab & Crab Walk 2 laps around the parking spaces. 
Finger-tip Merkin OYO 20.
Mosey to softball field
Slugger Performed on the softball fields.
Rinse and repeated once.
One sprint lap around the plates.


60 second low plank
Flutter Kicks IC 15

Choker, Granola, Bootheel, Orange Julius, Flobee, The Flash, Wallbuilder, Commie, Mr. Wonderful, Giant.

We all live very busy lives and in the 21st century there is probably more demanded of human beings then what we are actually built for. Family, work, marriage, children, parents, travel, school all take a significant amount of time, planning and energy.

While we have a tremendous amount to do, to accomplish, and to achieve we unfortunately have limited time and resources in which do it.

However, on a practical level there are some “tools” we can use to help us be more efficient, organized and to prioritize our day to day tasks.

The following is a brief excerpt from “the personal MBA” by Josh Kaufman. It deals with categorizing tasks in a way to help with prioritization.

I am only one, but I am one. I cannot do everything, but I can do something. And I will not let what I cannot do interfere with what I can do. And by the grace of God, I will. -Edward Everett Hale. (19th century Unitarian minister.)

There are really only four ways to do something:


Completion: doing the task. Completion is best for the important tasks that only you can do particularly well. Everything else can be handled in another matter.

Deletion: eliminating the task. It is effective for anything that is unimportant or unnecessary. If something on your task list is unimportant, don’t feel bad about eliminating it. If it’s not worth doing, it’s not worth doing well or quickly, don’t hesitate to get rid of it.

Delegation: assigning the task to someone else is effective for anything another person can do 80 percent as well as you can.

Deferment: putting the task off until later. Effective for tasks that aren’t critical or important. Don’t feel bad about putting some things off. The best way to bog yourself down is to try to handle too many things at the same time. Saving noncritical tasks for later is a good way to keep your attention and energy focused on what’s important.

Using all four of the above options for tasks can help to improve the amount of things one is able to get done.

Colossians 3:23

Whatever you do, work at it with all your heart, as working for the Lord, not for human masters.

Psalm 90:17

May the favor of the Lord our God rest on us; establish the work of our hands for us— yes, establish the work of our hands.

Proverbs 13:4

A sluggard’s appetite is never filled, but the desires of the diligent are fully satisfied.

Prayers for Flobee going through difficult decisions. Prayers for several PAX (not present today) going through really tough times.

PAX did great today with an FNG, now The Flash, leading the way. I hope he posts at F3 again. YHC struggled with cadence and will continue to work hard on improving this (thanks to Choker and Granola with their assistance.)

Possible group movie night-see Bootheel for details.


Wheelbarrows and Legs at the Morg


Weather was perfect except for the sun being out and basically burning
our retinas. YHC misses the gloom, proper.


F3 mission statement stated followed by the normal spiel:

Not paid
Not forced.
Push yourself.
Don’t break yourself.
Modify as necessary.


SSH x20 IC
ISW x10 IC (of course)
Star Jumps x10 in something one could loosely call cadence, I guess.
(YHC’s 2.0s personal fav)
Daisy Pickers x10 IC
Capri Lap around the parking lot
Baby Arm Circles x10 IC then reverse
Overhead Clap x10 IC

YHC made a horrible mistake this morning that he is not sorry about and which he will now explain.

PAX moseyed over to the entrance of the path around the baseball fields that conveniently happens to be dotted with WAY TOO MANY light posts.

Partner up. 2.0s were encouraged to hang near and imitate pops rather than partner up.

Wheelbarrow to the first light post. Once there perform 10 box jumps together with partner.
(bear crawls recommended as an acceptable modification for our clydesdales and short armed 2.0s)

Duckwalk to next light post and perform 10 jump lunges together with partner.

Wheelbarrow to next light post and continue and so on…

The reason I call this a huge mistake is because 1/4 of the way into these absurdities YHC was REGRETTING this. Legs were so spicy we needed  some celery sticks and ranch to cut the heat! YHC legit started wondering if he could satisfy the “Do it to Q it” requirement.

At the beginning of the-thang YHC asked that the PAX pair at the 12 discern a good 1/2way point in the trail and wait for the 6. Worked out perfectly. Pax performed various Mary exercise until all in. The cool dew soaked grass made this feel like exercising on a bed made purely out of Morgan Freeman’s velvety voice. YHC heard Granola ask in the distance with what he detected to be a valid sense of dread in his voice “more of the same, Soulja Boy?”. Hellz naw! But close.

Modify all Wheelbarrows to bear crawl, Box Jumps to Squats, and Lunge Jumps to Lunges.

We didn’t finish the trail. 7 minutes till time PAX moseyed back to startex for Mary.


Dealers Choice per YHC’s usual.

– Big Boi situps x14 IC (led by Sleep Number)
– :aw_yeah: x20 IC (Thankyou sooooo much Zima!)
– YHC took the liberty to follow that up with Pickle Pounders x20 IC

21 PAX (1 FNG) WiFi; Orange Julius; Ganon; Phat Pat; Commie; Crevasse; Jasmine; Zima; Flobee; Choker; Sleep Number; Kragle; Soybean; Part Timer; Woodpecker; Lysol; Granola; Mr. Wonderful; Piccolo; Wall Builder; Soulja Boy


James 5:12
But above all, my brothers, do not swear, either by heaven or by earth or by any other oath, but let your “yes” be yes and your “no” be no, so that you may not fall under condemnation.

A staple mantra in YHC’s household is “Say what you mean and mean what you say”.

Shared James 5:12 and the following commentary:

Why is it so difficult for us to simply say yes or no? Perhaps because we like the ambiguity of not having to follow through with what we say. Or maybe because it’s easier to put off a tough decision for a later time. We may flirt with tendencies towards deceitfulness and not want others to know our true intentions.

Whatever the reason, God expects His children to be clear cut with their words. We aren’t to wade in the subtle grey areas of ambiguity with our words. Rather we are to be people who speak plainly, clearly, and truthfully so that we aren’t condemned by our own words.

Prayed for Soybean fam traveling, wisdom for Phat Pat while speaking at SOS, and perseverance for Piccolo and Crevasse through personal trials.

Millington AO launches Monday the 11th. All Morglians are excused by Chocker for one monday to support.

Q-School at the Morg

THE SCENE: a GORGEOUS 65 degrees
F3 WELCOME & DISCLAIMER: Today was Q-School with YHC.  There was plenty of disclaimer and explanation of the disclaimer for the pax.

SSH IC x20
IW IC x20
ISW IC x20

Pax moseyed around the park on the trail.  YHC explained the importance of keeping the 6 and using the mosey as a way to break up a workout with a “string of pearls”.
Flutter kick while waiting on the 6.
Finish mosey
Mountain Climbers waiting on the 6.
MC IC x30

Pax partnered up for…
Dora 1-2-3
100 Merkins
200 BBS
300 Squats

Mary was not welcome at the Morg.  Never in my Puerto Rican life did I hear as much complaining as I did today in the gloom. Smh Smh.
Hello Dolly IC x20
Captain Thor IC x5

The attendance was amazing today!  32 pax(9FNG’s + 1 rename) for King of the Bluff and Q-School.

YHC spoke on the need of having pax push you forward in accountability.  Do not go at it alone.  We all need someone to be with us in the gloom to push us and the same goes for other aspects of life.  Do not do this alone.

Prayers for Slicnut and Piccolo

The pax at the Morg are an interesting bunch!  I love the energy and camaraderie of the pax.  They obviously need to do some more running, their cardio is on the lower end of the spectrum.  It just means YHC needs to Q more often!


Thriller at The Morg

THE SCENE: Something evil’s lurking from the dark.

F3 WELCOME & DISCLAIMER: You try to scream, but terror takes the sound before you make it.

WARM-O-RAMA:: King of Pop Hops (SSH) for 4:19 to Beat It, while 2 CMUs are passed at every mention of the song title for fiery curls (inspired by Michael Jackson’s infamous Pepsi commercial mishap).

Part 1.
Mosey to the graveyard. Now is the time for PAX to pair up and cuddle close together for some AMRAP exercises for 5:13 to Thriller:

  • First partner does Grave Risers (WWI Sit-ups) while second partner Zombie Walks to top of hill, sprints back.
  • Partners switch
  • First partner does Lunges while second partner does Corpse Crawl (bear crawl) as above.
  • Partners switch
  • First partner does (Imperial) Walkers while second partner does Bernie Sanders as above.
  • Partners switch

Part 2.
Mosey until you hear the door slam and realize there’s nowhere left to run. Arm circles for 3:42 to The Girl is Mine.

Squats (29) at every mention of “mine” and Burpees (2=1) at every mention of “don’t waste your time” (4).

Part 3.
Mosey under the moonlight until you see a sight that almost stops your heart.

Plank for 2:33 to Rockin Robin, with a Merkin at every mention of the song title (12).

Mosey to save Mary from the beast about to strike.

ABCs IC to ABC by The Jackson 5.

Mosey lap.

Moonwalk to Billie Jean for 4:55.

You hear a creature creeping up behind. You’re out of time, ’cause this is thriller.

14 PAX (1 FNG Crack) Soulja Boy, Emmit, Bootheel, Sleep Number, Crack, Mr. Wonderful, Zima, Phat Pat, Orange Julius, Bad Credit, Woodpecker, Granola, Commie, Green Monster.

YHC was on vacay this week and listened to the audiobook of Everybody, Always by Bob Goff. One chapter was about our tendency to play either the victim or the hero, which are two sides of the same coin. Basically, we make ourselves the main character in our story either way, and that’s self-centered. YHC likes to be the hero, but really every HIM needs to play a supporting role and let Sky Q be the hero. And neither are we victims because we have overcome the world.

You close your eyes and hope that this is just imagination.

1. Coffeeteria follows at Moma’s BBQ.
2. 2F Event at Overton Park / Levitt Shell on Sat at 6
3. Millington AO opening June 12
4. Continue to pray for Francie, the mother of a HIM in another location, who has terminal cancer.

Cash Only


I miss winter



I recently finished reading a Johnny Cash biography.  I used that as a theme.  I read some of his quotes in between each activity.

PAX circled up for a variation of ring of fire.  One PAX bear crawled around outside of circle while others did an exercise.  Rotated exercises until each PAX got to crawl around.  Exercises were SSH, burpees, windmills, burpees, imperial walkers, burpees, hillbillies, and burpees

Jasmine left.

mosey to the large pavilion

Pax split into pairs.  One partner did “Big Boy named Sue sit-Ups”

Other partner “Lung Walked the Line ” across the pavilion and did some “Tennessee Flat Top Box Jumps” on to the benches.  Then came back and switched.  Rinse & Repeat.

Group did a “Folsom Prisoner Indian Run” to front parking area near war memorial.  On the run we passed the women’s walking group.  Their cheers and high fives were encouraging and much appreciated.  It’s a nice perk of the Morg.  None of them decided to join the line this time though.

Repeated the same routine as the pavilion, except added some bear crawl.

More indian run back to the new parking area where the cricket field is being built.

did the Johnny Cash Ring of Fire.  Group circled up and held plank while each PAX took a turn doing 10 merkins.  did 2 rounds of this.

mosey back to starting area

Went back to similar routine that we started with.  Each PAX took a turn bear crawling around outside of circle.  Other PAX rotated burpees, squats, merkins until everyone had taken 2 laps.


“The legend of John Henry’s American Hammer” x 25

Dying Cockroach x 15

Pickle Pounders x 20

Box Cutters x 20

Whatever Wall Builder told us to do x 20

Imperial Walkers x 25



Jasmine, Part Timer, Woodpecker, Carport, Tree Hugger, Wall Builder, Green Monster, Orange Julius
“I am not a christian artist, I am an artist who is a Christian” – Johnny Cash

 For I am not ashamed of the gospel, for it is the power of God for salvation to everyone who believes” -Paul Romans 1:16

talked about those and me

Silencing of the Lambs at the Morg(ue). #RIP



The Morg: Humid, 60ish degrees with gloomy skies

F3 WELCOME & DISCLAIMER: Including what is the Mission of F3

*SSH x 20 IC
**YHC paused to quiz PAX on F3 Mission (randomly selected PAX to recite)
*Imperial Walkers (in motion-moving in a clockwise rotation) x20 IC
*Bobby Hurley’s x 20 IC
*Hill Billies (in motion-moving in a clockwise rotation) x20 IC

YHC led PAX on a lil’ mosey down  the parking lot up to the Gazebo.  PAX spread out amongst the park benches and prepared to do:
*Dips x 10 IC
*Dips x 10 IC
*Incline Merkins x 10 IC
*Dips x 10 IC
*Dips x 10 IC
*Incline Merkins x 10 IC

THA-THANG:  Partners
Part 1

>Mosey from gazebo via Indian Run

Part 2

PAX discovered the tractor tire awaiting them.

Mission: Flip tire to gazebo for starters

PAX, 1 by 1, flipped tire x1/ea then stepped left and sprinted to back of the line. Mode of transportation: (varied via dealer’s choice: lunge walk, jump squat, broad jump, SSH, goose step, imperial walker, hill billy, etc.).  Distance to move tire: 100 yards

Part 3

Upon reaching gazebo with tire:

YHC then led PAX on Indian Run

PAX ran, single file, through the parking lot until the PAX reached the gazebo

Upon reaching gazebo and joining the lonely tire…PAX flipped tire (100 yards) back to Startex; mode of transportation varied.

Part 4

PAX stretched hamstrings and groiners with a variation of parking lot sprints (N,S,E and W) until Mary


*Flutter Kicks x20 IC
*Box Cutters (F) x 10 IC
*Box Cutters (R) x 10 IC

9; Zima, Commie, Fleabag, Soulja Boy, Orange Julius, Green Monster, Wall Builder, O Positive (YHC) and FacePlant (FNG).


*YHC shared some Wisdom with the PAX:

2 things have been heavy on YHC’s heart lately: Adversity and Humility
YHC breathed life into these messages by sharing some transparent frustrations he has had over last few weeks with a strained wrist from a clumsy stumble outside of and F3 work-out and a pulled groint while training for an upcoming 1/2 marathon.

YHC also shared some time-honored wisdom from MLB Dodger Steve Garvey from years ago…his message which YHC heard Garvey speak recently at a local breakfast was as follows:

“The issue he has with today’s MLB players (you can insert: athlete, husbands, bosses, etc.) is that they act as if they are afraid to ‘run 90 feet anymore’…that distance between the base paths.  His point: are we (men) giving our very best towards the ‘next 90 feet’ of our marriages, raising our children, leading our employees at work, in our communities, etc.”

So…are we?  Are you?  Am I?

**PAX prayers were lifted up.

1st visit to the Morg for YHC…and I loved it.  Morglians are grinders.  Zero Mumblechatter. YHC was impressed with their commitment.  Proud of Fleabag bringing his Pops as an FNG and Fleabag running his 1st 5K recently.  Well done, brother.  Rain and travel kept many in the fartsack.  YHC still working on creating beat-downs while recovering from janky wrist.  Groint has fully recovered and today was the 1st real test of his wrist/hand strength.

F3 Mission review was:  ‘To plant, grow and serve small work-out groups for the invigoration of male community leadership.’

If we can’t grasp this and recite it……we are just here…going through the motions. HC not to do that.


>YHC kicking off 2nd/3rdF opportunity at his house this week on 5/23/Wed. Immediately following BC from 0630-0715ish. FREE Living Room Coffeeteria (LRC)


Popsicles. They can bring joy to our hearts or strike fear in them.


The scene actually started in my car as I was driving south on Raleigh-Millington and noticed pale flashes of lightening in the distance. I immediately entered into the five stages of grief:

  • Denial: “ There’s no way I’m seeing lightening right now!” Would’ve closed my eyes if I wasn’t driving. 😦
  • Bargaining: “Maybe it’ll go away. ‘Dear Lord God…. 🙏🏻
  • Depression: “Our workout is ruined! Everything is ruined! My life is ruined! How long O’ Lord…?” 😩
  • Acceptance: “Oh, hey! Nobody is saying anything about it on slack. Guess we gone workout in this lightening! 😅 😎

Not another word about it until Now. Probably shouldn’t have even mentioned it. Let’s get started.

PAX showed up this gloom to a pile of various instruments of torture in the center of what would become this morning’s circle of painful shenaniganery. CMUs. Dumbells of various sizes, elastic straps, etc.. “what the h3ll is all this?!” In due time my pets, in due time.





ISW (always) x10 IC

Daisey Pickers x15 IC

Lap around the parking lot x1 OYO (Bob Ross left us in the dust)

Cobains to Phat Pat for further humbling YHC by correcting me on not stating that the SSH would be IC. Oh BTW, Hey Gus PHP posted at the Morg this morning!


Among the instruments present this gloom was a handful of popsicle sticks which looked harmless. They weren’t. Each had written on it one of the following exercises:

  • Lap with CMU
  • Jump Squats
  • Monkey Humpers
  • CMU Curls
  • CMU Dips
  • Burpees (YHCs ole arch enemy)
  • Empty space between these two stations. Well it wasn’t actually empty. This is where Phat Pat sat doing CMU curls, stretches, and other questionable things (we’ll get to those in a min) and watching the rest of the PAX get smoked.
  • CMU Rows
  • CMU Squats (2 CMUs were used for this one but I think that was Handsy’s idea. Tclaps)
  • Alternating Shoulder Taps
  • Murkins
  • Dumbbell Overhead Press (15LB)
  • Mountain Climbers
  • Carolina Drydocks
  • CMU Durkins
  • High Knees
  • Dumbbell Baby Arm Circles (2.5lb) (That’s what Three Hugger was holding in the picture. Shoulda gone for the 15s. Now we look like sissies on the internet)
  • Dumbbell Shoulder Raises (8lb)
  • WW1 Situps

Here’s how it went. On YHC’s command the PAX with the CMU lap stick begins two laps around the circle while all other PAX begin AMRAP of their designated exercise. Upon reaching startex PAX running the CMU laps yells, from the diaphragm, “RUBBER NIPPLES” signaling all PAX to shift to the right and repeat. Once all PAX have completed each station the evolution is complete and everyone is regretting not fartsacking.

OK now you’re thinking “rubber nipples? Soulja Boy is either a genius or a madman”. Well it’s genius, really. I needed a random phrase that wouldn’t occur naturally in the rest of the mumblechatter causing everyone to prematurely stop working out and try to shift. That would RUIN EVERYTHING! Sorry for yelling. Shortly into the celebration, the phrase “rubber nipples” morphed into “rub yer nipples”. This, I think, was inspired by Phat Pat over in his corner rubbing his nipples. It really was kinda weird. There’s just something wrong with any scene where one man is performing “Susan Summers” with a smile while every other dude around him is mumbling and groaning. Slicnut was right. Morglians just aint right sometimes.

Anyway, that really sucked! How bout a short break, Q? Sure thing, gang. Two line indian run to Bartlett Blvd then back to startex during which we were greeted enthusiastically by some ladies who regularly workout at Freeman Park. I think they temporarily joined the line YHC wasn’t in but fell off the wagon well before arriving back at startex. Chicks.

Anyway, nice break. Rinse and repeat the whole popsicle stick thing. Second time seemed a lot harder. Not exactly sure why. The exercises were exactly the same. Finished just in time for a 30 sec count and 5 minutes of Mary.


Dealers choice. All exercise must be IC and led by the PAX that chose it.

  • WW1 Situps x20 IC – Zima
  • American Hammers x19 IC – Wall Builder (I know. 19?)
  • Peter Parkers x15 IC – Handsy
  • 1 min Plank OYO – Carport

19 PAX (no FNGs, 1 walking wounded) Soulja Boy (QIC), Tree Hugger, Cowbell, Bubblegum, Bottomless, Woodpecker, Fleabag, Orange Julius, Handsy, Granola, Jasmine, Zima, Bob Ross, Carport, Sleep Number, Phat Pat, Choker, Wall Builder, Slots


Cliff notes from a recent conversation between YHC and a friend I have had the privilege of discipleing over the past 1 ½ years regarding salvation and where the heart should lie in the matter:

Wrong approach to salvation: I accept Jesus into MY heart so that I can go to HEAVEN. For many people with this viewpoint the main focus tends to be on this life here on earth with a perspective of Heaven as merely a “happy ending to this life”.

This is a self/man centered view of salvation. It is the type of think that causes people to fall into the snare of prosperity gospels. it causes us to compare ourselves to others and buy into the lie that we aren’t good enough. It causes us, when we experience trial, to think that God is angry with us or has forsaken us. A lie that is especially untrue for those that are His.

Biblical approach to salvation: God changes my sinful heart so that I can love and trust Jesus, become more like Him, and be in His presence forever! Heaven is intentionally not mentioned. We do receive Heaven since we inherit the kingdom of God. But heaven comes with Jesus not the other way around! We need to know what the real treasure is.

Summary: Salvation is not primarily about us. The goal of salvation is not heaven, though it is promised to us. The goal of salvation is not an easier life, though it makes a life full of hardship bearable. The goal of salvation isn’t to fit into a club of people who seem to have it all together, though we do gain a new identity as a child of God among His church.

The goal of salvation is Jesus Christ and Him forever. We have to understand that heaven in all of its splendor holds no value if Jesus isn’t there. If we embrace that truth from Gods word then our entire worldview changes fundamentally and we begin to live our lives for His glory as we set our minds on the things above where Christ is.



Creeper van took off before warm-o-rama. Never the same without him/her/it.

It was awesome having Handsy, Bottomless, and Fleabag at the Morg this Gloom. Hope you guys got smoked. Looking forward to having you back!


None were made but should’ve mentioned the following:

  • O Positive on Q at the Morg Moday the 21st. go on ahead and HC. Dat dude don’t play around.
  • 2.0 workout at the Mothership Sunday the 20th.
  • Pay attention to F3 Memphis Ruck Club. Lots of great events coming up soon with great opportunities to prepare for Growruck. BTW start HCing for Growruck.

AMRAPalooza at The Morg

THE SCENE: 75 degrees and clear.  There seemed to be a sharp increase to approximately 120 degrees sometime around the 3rd or 4th exercise.

Words were spoken.


SSH x20 (10 IC, 10 silent). 

I had a punishment of 10 Burpees OYO all queued up if everybody didn’t finish together, but the PAX have been studying since the debacle at The Turd the week before last.  TCLAPS, Jasmine and OJ!

Daisy Pickers x15 IC
Imperial Walkers x15 IC
Windmills x15 IC

This morning we held The Morg’s first AMRAPalooza.  PAX were instructed to perform As Many Reps As Possible of each of the following exercises for 60 seconds.  AMRAP is a great way to reach muscle failure quickly, so I knew we would need a few breaks.  I am nothing if not generous; I allowed the PAX to rest between exercises by taking a mosey lap around the Creeper Van to get a refill on diesel fumes.

  • Bodybuilders
  • BBS
  • Burpees
  • Squat Jumps
  • Merkins
  • Squats
  • Werkins
  • Flutter Kicks
  • Crucible Merkins
  • WWI Situps
  • Alternating Shoulder Taps
  • Dan Taylors

The lap around the parking lot was 0.2 miles.  Time expired as we completed the Dan Taylors, so our total rest time was 11 laps/2.2 miles.

No separate Mary today; she was sprinkled throughout the AMRAPalooza.

15 PAX (0 FNG):  Bob Ross, Choker (QIC), Commie, Granola, Green Monster, Jasmine, Moana, Mr. Wonderful, Orange Julius, Sleep Number, Slots, Soulja Boy, Tree Hugger, Wall Builder, Zima

Irish Goodbye:  Creeper Van
Irish Hello: Slots

From this week’s QSource on Positive Habit Transfer:

“For a HIM to pass positive Habits he must be able to discern them from those that are negative or neutral. In other words, he must have a firm grasp on what he believes is Advantageous as opposed to what is not for both an individual and a Group. Goo Nation has difficulty doing this because its goal is universal Happiness rather than Group Advantage. To obtain Group Advantage, one must be able to separate individual tendencies that are Virtuous from those that are not. Then, one must be willing to advocate for Virtue. This is what F3 calls Correction, and it is centered on the HIM’s willingness to talk his own walk rather than succumb to cultural pressure not to judge, as that is the the high and mortal sin of Goo Nation.”

I don’t think this means to go out looking to be judgmental.  It means that when you are confronted with falsehood, have the conviction to speak up for what is right.  That is my charge to the PAX this week: be prepared to stand up for virtue even when it is not the popular thing to do.

TCLAPS to Granola and Sleep Number for completing AMRAPalooza with Rucks on.

Get on Slack.