*BLOP (Black Op): Cameron Brown Park: 81 degrees, still very light out at 7:30pm and…humid

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

**50 STARS ON THE US FLAG=50 reps
*SSH x 50 IC
*IMPERIAL WALKERS (moving in a circle clockwise as a unit) x 50 IC
*HILL BILLIES (moving in a circle clockwise as a unit) x 50 IC

YHC led PAX on a lil’ mosey around the nearby lake… .25 mile and back to STARTEX

THA-THANG:  Looks like a harmless parking lot, right? Right?!?
Part 1
>YHC designated 13 adjacent parking spots
*Each spot (1-13) represented the stripes on the flag and each spot was a unique exercise to be performed
*A timer of undetermined time (otherwise known only by YHC) was set before the PAX would move to the next spot and begin exercise
*The # of reps for the designated exercise that the PAX would be AMRAP at each stop until timer expired

**At each station and before YHC would set timer for PAX to begin YHC would flip a penny:

Heads=7 Burpees then set timer then start AMRAP exercises for that spot
Tails= 6 Merkins then set timer then start AMRAP exercices for that spot

*The order of the parking spots:

2=Side Straddle Hops
3=Standing Curls with Dumbbells
4=Alternating Shoulder Taps
5=Big Boy Sit Ups
6=Alternating Plank Flys with Dumbbells
8=Flutter Kicks
9=Mountain Climbers
10=Alternating Plank Deep Shoulder Shrugs with Dumbbells
12=Jump Squats
13=8-ct Body Builders

Penny Flips:
1=Heads (7 Burpees)
2=Heads (7 Burpees)
3=Heads (7 Burpees)
4=Heads (7 Burpees)
5=Heads (7 Burpees)
6=Tails (6 Merkins)
7=Heads (7 Burpees)
8=Tails (6 Merkins)
9=Heads (7 Burpees)
10=Heads (7 Burpees)
11=Tails (6 Merkins)
12=Heads (7 Burpees)
13=Heads (7 Burpees)

YHC would flip penny then YHC would start timer.  PAX would perfom the exercise reps that were dictated by the penny flips (heads/tails=burpees/merkins )specified.  YHC started on # 1.  YHC set timer and all PAX would begin.  All PAX would complete each station until finishing back at starting spot.

Next, YHC then moved onto # 2. YHC set timer and all PAX would begin.

After completing the 1st 4 numbers the PAX would run as a unit, single-file, on a lil’ mosey and return back to next spot.

After completing 8 numbers the PAX would mosey a lil’ more.

After 12 numbers…justa lil’ mosey

After completing all 13 numbers…Indian Run to finish


*Big Boy Sit Ups x 13 IC
*Lil’ Baby Crunches x 13 IC
*American Hammers x 13 IC
*Big Boy Sit Ups x 13 IC
*Lil’ Baby Crunches x 13 IC
*American Hammers x 13 IC

4; Anklet, Speedy, Barney and O Positive (YHC)


YHC prepared this pre-D-Day memorial beatdown in memory of his late father, Billie (born on June 6, 1925 and deceased in March 2008) who proudly served in the USAF for 20 years; enlisted underage just after Pearl Harbor at age 16, went straight to gunnery school and became a waist gunner for 50 missions over Occupied Europe during WWII shooting a .50 cal Browning machine gun to defend his B-26 medium range bomber, BAD PENNY, against enemy aircraft.  The 50 reps were in honor of the 50 stars on the United States flag.  The 13 exercise reps during Mary were in honor of the alternating 13 stripes on the United States flag.  The 7 burpees were in honor of the 7 red (courage/valor/blood shed) stripes and the 6 merkins were in honor of the 6 white (purity/innocence). Oh, and the penny…represented the name of my dad’s B-26 that he flew in…BAD PENNY.  Their motto…you could depend on them…’like a bad penny…we will always turn up.’  And that they did. **See below**

The Crusaders
Battle Honors:
‘To the 386th Bomb Group (M) for outstanding performance of duty in action against the enemy in the European Theater of Operations.  During this period the 386th Bombardment Group (M) attained the most outstanding record of all B-26 Groups in terms of number of successful sorties flown, tonnage of bombs dispatched, and enemy aircraft destroyed while maintaining the highest bombing accuracy score.’


My father, like many men of the Greatest Generation and many after…he may not have lost his life because of the war…but he did lose his youth. RIP, Dad.   I love you and miss you. Thank you for your service.

Speaking of…serving and protecting…so great to see our active local law enforcement brothers (Barney and Speedy) taking part in tonight’s festivities. Also reminded the PAX of the F3 Mission and the reason why the F3 Mission is important to remember.

**PAX prayers were lifted up.

This work-out is rather simple yet versatile and will become a staple of YHC’s to share with the PAX at all AO’s when YHC is on Q especially around military holidays.  Turns out to be a great cardio work-out, too.  The PAX were quiet and crushed it.  Billy Blanks arrived to encourage the PAX right after Mary was over. Oh, and Speedy did the Macarena as his modify to the Alternating Shoulder Tap. Still not sure about that one. SMH…




Brucedown on the Bluff

THE SCENE: Monsoon and 50F



  • SSH x 15 IC
  • Squats x 10 IC
  • Arm Circles x 10 IC (CW & CCW)
  • Finkle Swings x 10 IC (each leg)

Street Signs
PAX ran a chosen route. When signs were approached PAX did exercises based on the type of sign.  Speed Limit signs = PAX did as many merkins as the speed limit for that area. No Parking signs = PAX lunge walked until the next No Parking sign.  Lunge walking got old quick being downtown, so we switched to side lunges mid-way.  Street signs (standard green ones) = PAX did as many burpees as letters in the street sign.  This also got old quick, so we switched to merkins since there is a lack of speed limit signs downtown.  For this workout, PAX ran 1.25 miles.

Proud Mary
Hollywood Side Crunch x 15 IC (each side)
Hands of Time (6″, 90 degrees, flutterkick 6″, flutterkick 90 degrees, Hello Dolly)

6 PAX (No FNGs): Bruce, Teacher’s Pet, Pirtle, Toms, Woodpecker, and Extended Stay

Q quoted Matthew 24:13, “But the one who endures to the end will be saved”.  This scripture factors into many parts of our lives: work, school, home, workouts, etc.  Those who push through the hard times will be rewarded. Whether it be struggling with a project at work, your relationship with Christ, your M at home, or a GORUCK event.  Rewards go to the finishers.

PAX took the scenic route and got drenched in that dirty water downtown, but enjoyed some hot joe in the pouring rain.

BrewRuck901 on 4/28, Bruce Memorial Workout at The Lair 4/30, and S.O.S. Service Project 5/5 from 8am-12pm.

Expose the Pecker – BLOPS


Cloudy and 64 degrees Fahrenheit next to the river.  I mosey’d one mile from work down to the park just before noon with FNG.  When we arrived at the park we saw crews setting up stages and fences for Memphis in May.  This was a problem because the parking lot was closed and I didn’t bring a phone.  At noon, no other PAX had showed.  I figured that the next likely place they may have parked would have been down at Martyr’s Park, so I left the FNG and ran that way.  Fortunately, the other PAX were waiting for me a mile in the opposite direction.  When I didn’t find them, I ran back to meet FNG at Beale St Landing.  Now I figured FNG and I were going to be alone.

FNG suggested that we sprint up the Landing hill.  I thought this was a bad idea, but I did it anyway.  Upon reaching the summit, I developed an early onset case of acute mountain sickness because I neglected to stop and camp for a day in the middle of the climb.  I felt like this was a good place to conclude the day’s exercising.

Shortly thereafter, I was surprised/relieved/wheezing to see three PAX ascending the other side of the hill.  We jumped in with a disclaimer and began warm-o-rama at the peak.  As we were just getting started, “guy in the orange shirt” passed by, was invited to join, and did so.  (I’m sure there’s an F3 word for that, but I haven’t learned it yet).  I believe some effort was made to get more information from him, but I’m not aware of how that went due to the high altitude pulmonary edema I was suffering.  For now, we’ll just assume he’s the ghost of one of the steamboat passengers that didn’t make it to Tom Lee’s skiff.


SSH x 21 IC

Daisy Pickers x 20 IC

Windmills x 20 IC

Mosey to bottom of hill.



Partnered up, one partner did exercise while the other ran up and down the hill.

50 Burpees

100 Overhand Claps

150 Merkins

200 Big boy sit ups

250 Squats

When “guy in the orange shirt” realized that he was supposed to do squats after running up the hill, he decided he’d rather resume drowning in the river and disappeared.  He put in really good work though.  Hopefully he’ll be back.

I felt like the using the hill like this was going to be terrible, but that it was the right thing to do.  It was worse than I expected.  However, I know that if was working out on my own I never would have done it more than once.  I did it a lot more than that today, and I’m thankful to be a part of a group that pushed me to do it.


Carolina Dry Dock x 15 OYO

American Hammer x 25 IC

Woodpecker, Phat Pat, Mama’s Boy, Bruce, Air Bud (FNG), ?


Proverbs 3:5-6

Trust in the Lord with all your heart,
and do not lean on your own understanding.
In all your ways acknowledge him,
and he will make straight your paths.

Rambled about that some in relation to my winding career path.  My group at work was eliminated last week and I was assigned a new role.  I’m happy to still have a job, but struggle to make sense of things.  I’ve had several jobs that haven’t play out at all as expected and have felt unrewarding for lots of hard work.  I wish I could read verse 6 and know that because I believe in Him, He will provide a straight, easy path ahead with no obstacles.  I don’t think that’s how it works though.  When I look back I can see how  God has used different jobs and people there to teach me a lot that I needed to learn.  So for today I can know that He is working in me in this.  Whatever the path looks like along the way, the destination is Jesus, and He knows the best way there.

That is all.
Things are occurring.

Black Ops – Big River Mosey

THE SCENE: 59°F, 49% Humidity, Wind Speed 10.4mph SSE

Picked a playlist…
Mosey from the parking lot across the Big River Crossing (1.0mi)
“Don’t play your music so loud, those Sad Clowns might think you’re an @$$hole.”
20x Merkins

Mosey down the ramp to the WC’s (.25mi)
“I drank too much water. I need to pee.”
10x Single Leg Step-Ups on the Man-sized CMUs, 10x Flapjack

Mosey under the bridges back to the River (.65mi)
20x Toilet Squats M-CMUs
“My block is too tall, I can’t get low enough.”
10x Front Squat w/ Over-head Press, River Coupon (Rock)

Mosey back to Dacus Lake Rd (.42mi)
10x SSH IC
20x Inclined Merkins
Mosey to the bridge pillars (.12)
5x Up-n-Overs (~6ft wall)
“We can’t do them EVERY time, Hitch.”

Mosey up to the half domes (.38mi)
15x Plank, feet on dome, walk down to left, up, down to right, up
10x Plank, hands on dome, walk down to left, Merkin, up, down to right, Merkin, up
15x PAX 1 – BBS sitting on dome, PAX 2 Planking on ground with feet on PAX 1’s feet for counterweight
“We better get out of the way of these cyclists. They look like they mean business.”

Mosey back across the bridge to the car (1mi)
“Wow that downhill was nice, but now it’s uphill and it sucks.”

3.82mi total

Mary-d before we returned from Arkansas.
4, Tater, Four Eyes, FNG (Burro), Hitch
Talked about community and being intentional with where you are and who you are around. The harvest is plenty but the workers are few. Good thing God gives us grace with our limitations.
Tom Lee Park connects to the Big River Crossing via Martyr’s Park
::brooding foreshadow of a ruck-sim::

BLACK OPS: Ruck Ferguson

THE SCENE: Cold with ice slicks on rucking trail




    Teams carrying bag: Partners brisk walk/jog with 60 lb sandbag (front to back, side to side alternating). Transfer bag to next team on Q command.

    Teams without bag: Ruck and recover
    At transfer time
    , sumo squats X 10 (team who was holding bag does sumo squats facing each other while holding bag)

    After each team completes one round, Indian run, passing the 60 lb bag backward until the last person in line runs it to the front.

    2.1 PICNIC TABLE WORK (Keep ruck on back)
    Step-ups X 25 on each
    Squats with pause on bench X 25
    Bulgarian split squat X 5 on each

    2.2 RUCK WEIGHT MOVEMENTS (Keep ruck on back)
    Push ups X 50
    Getups X 30

    2.3 RUCK FINALE (take ruck off and use as weight)
    Kettle-bell swings X 30 (MOD: plank to knees to chest)
    Front raises X 30 (MOD: Carolina dry docks)
    Tricep extensions X 30 (MOD: close grip merkins)

    Ruck burpee + kettle bell swing combo X 10


Billy Blanks: Weighted V-ups IC X 20
TOMS: Weighted flutter kicks IC X 30

6 | Toms, Soybean, Cowbell, Captain Obvious, Billy Blanks, Slots | No FNG’s

Words of lament over recent double homicide in QIC’s ‘back yard.’ Call to have compassion and develop empathy even for those with whom it is difficult for us to relate. Every murder victim is a son/daughter to someone and is made in God’s image. Call to action: get involved to help create communities of safety, trust, and accountability.

After a nearly a week-long visit with family out west, YHC was ready to get back after it. It was a tough ruck workout, but the PAX stuck together despite QIC being a few minutes late.

Service project finale this upcoming Saturday.




Baker’s Dozen Black Ops in Bartlett

DATE: Tuesday, January 23rd @ 8:30pm (Black Ops!)
QIC: Moana on VQ!
THE SCENE: Cold, clear, and steamy breath

Side Straddle Hops IC x 15
Cotton Pickers IC x 15
Big Arm Circles IC x 10
Reverse BAC IC x 10

The PAX performed sets of the exercises below and MOSEYED in between each set to take a tour of the park. The goal was 13 reps of each set of exercises performed 13 times for a Baker’s Dozen Super Set of Silly Suckage!

13 Merkins
13 Lunges for each leg
13 Squats
13 Big Boy Sit Ups

All exercises were OYO. Moana and Granola did a good job accounting for the 6 so the PAX stayed together. The sets were modified down to 8. Several PAX noted they started to taste dinner again. Merlot will have to wait another day to splash though…

PAX reconvened to the Start Ex and performed a little “Cool Down”

Bear Crawl 4 parking spots
Back Peddle 4 parking spots

Broad Jump Burpee 4 parking spots
Back Peddle 4 parking spots

Rinse and Repeat

Little Baby Flutter Crunches x 10
Rosalita Wip x 10
Sweat Angels x 10
Freddie Mercury x 30 (Q’d by Laz for end of Mary burnout)

9 PAX, no FNGs: Moana (VQ!), Phat Pat, Granola, Part Timer, Cello, Lazarus, Hitch, Soulja Boy, Orange Julius

The Q shared Colossians 3:23 – “Whatever you do, do your work heartily, as for the Lord rather than for men.” He reminded the PAX that everything ought to be done for the glory of God or else it is without merit. Getting better must have the end goal of serving the Lord. One PAX bemoaned that would have been good to hear BEFORE the Baker’s Dozen Beatdown. Aye!

Moana did a great job with his VQ, and gave us a makeup post for Monday being canceled. Moana cadence is top shelf! Hitch debuted the new ‘stache, also top shelf. AO Q was excited to see several Bartlettonians continuing to post, even at odd hours. Is 9 PAX a record for Black Ops so far?? There was a police shooting near the park earlier in the day but park was unaffected. The suspect is alive in critical condition. Prayed for Soybean’s mom, the homeless in freezing weather, and a recent cancer victim, and the shooting in KY. Soulja Boy continues to post in alligator pajama pants.

Normal Ruck + Bootcamp on Saturday has been changed to a service project this week. Awesome stuff! Check pre-blast for the deets. Laz invited everyone to serve the homeless at Raleigh Assembly of God whenever temps drop below freezing.

Back in the saddle

THE SCENE: Breezy & 44°

20 count of anticipation for impending doom
Mosey over to Union access bridge through snowmelt & slop (mosey punctuated by some merkins and some squats)

Quick mosey up the ramp, slap the stop sign, mosey back down (more merkins & squats)

Mosey over to Sand Pit (pit stop for a hillside merkin rotation)


  • Warm-up lap around Sand Pit facing West (forward jog, shuffle left, backward jog, shuffle right) – 2 laps
  • Standing broad jump burpees across the pit (modified inch worm)
  • Mountain climbers IC (2 sets)

Mosey to the parking lot (watch out for pot holes)


  • 50 Toilet Squats – Concrete Masonry Unit (CMU) as toilet – CMU standing tall
  • 10 uneven Merkins (5 ea. side) – CMU laying low
  • 10 Toilet Squats – CMU tall
  • 10 uneven Merkins (5 ea.) – CMU low, slide CMU side to side (oooh)
  • 5 Cusak squats
  • 10 Toilet Squats – CMU low
  • 5 Front Squats – CMU in a front rack, 5 overhead presses with CMU
  • 10 Pistol Squats atop CMU (5 ea.) – modified to a Half Ballerina Squat


  • Leg Raises – 35
  • Hello Dolly’s a la Bookwork – 15? IC
  • Chastity Belts a la Gus – 20? IC

6 PAX: Gus, Bookworm, Moana, Slots, Mr. Clean (FNG), Hitch (Q)
Righteousness – the quality of being morally right or justifiable. F3 serves to invigorate male community leadership, that leadership is worthless without righteousness. We must pray for the power to be righteous in all we do.
Prayers for Bookworms neighbors, for several PAX Mama’s, for several PAX injuries, for the health of FNG’s M & future-2.0
Praise for Hitch’s newest 2.0
There are now 6 CMU’s stashed behind the pad-mounted transformer on the East side of the parking lot between the softball fields, the baseball field, and the sand volleyball court.

Tour de Tobey


Apply Slicnut


1/4 mile jog
10 penalty burpees (no flag)
1/2 mile jog
20 Merkins
20 SSH (to keep warm)
Run the Union Access Ramp (beware the curb)
10 Merkins
1/2 mile Indian Run
30 yds Sand-Trap Jumping Burpees x2
1/4 mile jog
1 set paired chasers
100 yd sprint



  • 90 seconds of 6-inches
  • 50 LBCs

7 PAX: Phat Pat, Soybean, Crayfish, Pirtle, Lazarus, FNG (MmmBop)

Christmas Festivities may be over, but don’t forget our that this season is a celebration of a baby that was born to die for us. We are weak but He is strong.

MOLESKIN: Prayer for MmmBop’s ankle


Rolling on the River

AO: Tom Lee Park (Black Ops)

QIC: Bruce

PAX: Lazarus, Teacher’s Pet, Four Eyes, F150, Ergo, Sir Mix-a-lot, Captain Obvious, Slicnut, and Bruce

Conditions: Foggy and wet, 48F



SSH IC x 15
Imperial Walkers IC x 15
Goofball IC x 15
Nancy Kerrigans IC x 10 (each foot)


*Mosey to Battle Ropes*

Battle Ropes
1 PAX performed Power Slams x 15 (both arms slamming ropes using full body) while remaining PaAX squatted until all PAX had a turn.  Rinsed and repeated with Alternating Wave x 10 each arm, remaining PAX performed burpees until all PAX had a turn.  Rinsed and repeated with Arm Circles x 5 each arm, remaining PAX performed side lunges until all PAX had a turn

*Mosey to Beale Street Landing*

Rolling on the River
PAX lunge-walked up the hill.  PAX partnered up at top of hill.  PAX #1 performed 10 derkins, while PAX #2 performed squats.  Then PAX swapped and rinsed and repeated until 50 total derkins were performed.  All PAX moseyed down other side and down steps.  PAX #1 then performed 10 dips while PAX #2 performed step-ups.  Then PAX swapped and rinsed and repeated until 50 total dips were performed.  All PAX box jumped to top of stairs and lunge-walked back up hill.  Rinsed and repeated with 50 merkins/50 dips and 50 irkins (incline merkins)/50 dips.  PAX lunged walk back to top of the hill for Mary. (Approximately 350 yards of lunges)

Proud Mary
Q played “Proud Mary” by Creedence Clearwater Revival.  PAX performed LBCs until “Rolling” was heard. Once “Rolling” was heard, PAX switched to Gas Pumps until “Rolling” ended. Then PAX switched to Flutter Kicks and performed Flutter Kicks until next “Rolling”.  Then PAX switched back to Gas Pumps until “Rolling” ended.  Then PAX switched to LBCs.  Rinsed and repeated until song ended.



COT / BOM: QIC shared something that has been on his mind lately.  Expectation and approval.  Everyone has their own expectations of how things should go. How their kids should behave, how clean their house should be, how their friends view them, how they view Christ, etc.  These things stem from wanting approval. Wanting to be confirmed. QIC shared his expectation of perfectionism in everything that he does and explained that sometimes we expect too much of ourselves in order to please others or to fit a false reality.  Instead, we should do our best with what we have, the time we have, the people we have around us and trust in the Lord.

MOLESKIN: PAX tested a potential AO (Tom Lee Park) and enjoyed a dense gloom on the Mississippi River. Lesson learned: Battle ropes are heavy when saturated.

Black Ops, Round 1: Nolan Richardson

Do you want to Q a Black Ops workout? Stay tuned for more info. 

AO: Black Ops (Audubon Park Baptist Church)

QIC: Soybean

PAX: Phat Pat, Granola, Toms, Lazarus, BAM! (FNG), Moana (FNG) (7 total, 2 FNGs)

Conditions: A pleasant 48 degrees

PAX were welcomed. Disclaimer was disclaimed.

SSH x20
Windmills x10
Chinooks x10 fwd and back
Rocky Balboas x30 (alternating toe touches on curb)

The Thang: 

Nolan Richardson led the Arkansas Razorbacks to the 1994 NCAA title, beating Duke 76-72. Richardson’s team was known for it’s relentless defense, which was coined “40 minutes of hell.” In honor of that team, YHC led our late night bootcamp in our own 40 minutes of hell.

PAX partnered up (Phat Pat was a gracious third wheel on account of his bum ankle).

Partner 1 started exercises, while Partner 2 backpedaled up the inclined parking lot, did a Bobby Hurley, and jogged back to start. Flapjack until exercises completed.

150 burpees; 300 squats; 150 big boy sit-ups; 150 merkins; couples that finished early started on LBCs

Short mosey to the curb to do 20 dips, 10 calf raises, and 10 derkins. Rinse and repeat.

Wall sit while each PAX did a 10 count (~1 minute)
Pickle pounders IC x20
Hello dollies IC x20
Boxcutters IC x15
Iron Cross – 10 count x6 (~1 minute)
Catalina wine mixer IC x15? (Granola)


COT / BOM: Leaders influence others to improve by being disruptive. We’re always leading people in some way, whether it’s leading them to get worse, stay the same, or get better. How are you being disruptive and influencing others at home? At work? At church? Great leaders leave a legacy. What’s yours?

Prayers for Bruce’s M, Soybean’s foster child’s upcoming court date, and Phat Pat’s dad.

Moleskin: All PAX were a little off posting at night. Dinner wasn’t too far in the past, and YHC for one felt his own trying to break free during the iron cross. Thankful for the PAX who showed up and pushed me.