THE SCENE: Gloom of the hottest day of the year, oh yeah very humid!

  • SSH x25 IC
  • Forward Little Baby Arm Circles x10 IC
  • Reverse Little Baby Arm Circles x10 IC
  • Daisy Picker x15 IC
  • Windmill x 15 IC
  • Imperial Walker x10 IC


Mosey down to the river edge pathway

Best Day of School Field day: Relay race

  1. First Race
    1. Burpee x5
    2. Crab Walk 23 yards
    3. Partner 1 Fireman carry 23 yards
    4. Burpee x5
    5. Partner 2 Fireman carry 23 yards
    6. Burpee x5
    7. Partner 1 Wagon Carry 23 yards
    8. Burpee x5
    9. Partner 2 Wagon Carry 23 yards
    10. Burpee x5
    11. Bear Crawl 23 yards
    12. Burpee x5
  2. Half Time at Tom Lee Statue
    1. Dips x20 OYO
    2. Mike Tysons x10
    3. Dips x10
    4. Mike Tysons x5
    5. Dips x5
    6. Mike Tysons x15 (Thanks Jailbait!)
  3. Second Race
    1. BBSU x10
    2. Partner 1 Fireman Carry 23yards
    3. BBSU x10
    4. Partner 2 Fireman Carry 23yards
    5. BBSU x10
    6. Partner 1 Wagon Carry 23yards
    7. BBSU x10
    8. Partner 2 Wagon Carry 23yards
    9. BBSU x10
    10. Bear Crawl 23yards
    11. BBSU x10
  4. Mosey to far south stairs. climb the stairs and mosey back to Endex

MARY: LBC x20 IC; Plank 25s
8 PAX 1 FNG: Welcome Blackhawk!
Discussed keeping relational focus on the M.  YHC has his 10yr anniversary this week and has been working on keeping the right priority lately and it is paying off.

  • TAPS for the going back to school group (Teacher, Staff, Students, Bus Drivers)
  • Also remember to gather your belongings after workout has concluded, LOL @Harvarti leaving keys and phone in YHC’s car.

2nd year anniversary for F3 Memphis on Saturday should be a great time!

An Ineffable Adventure – 6 guys did in 2 days what others had dreamed about for a year

The Backstory:

On July 22, 2017, F3 Louisville created a holy grail of a flag for other F3ers around the nation to admire.  The Ghost Flag.  They also created their own version of the Lexicon, which we truly stuggled to understand.  The rules of the Flag were stated and simple…bring 5 PAX to a workout where the Flag resides and you steal the Flag.  Many PAX of F3 Memphis had talked about doing just that.  They talked, they dreamed, the wished, and the talked some more.  They even created a Slack channel to talk about it…which they did.  They talked.  

A small group of HIMs, known to be “OF” the Annex, heard about the flag at the end of June, 2019.  Many of these HIM were newer F3ers.  They wondered why this was so difficult?  Why had no other region posted in Louisville and demanded the chalice.  Why were the Memphis guys talking about this and not doing it.  So, a date was set, HCs were given, and research began to determine the unwritten rules of the GF.  Where would it be?  How would it be presented?  What tricks would be pulled?  Would Louisville give it up?  

The Trip:

On August 2, 2019, 6 HIM (Bailout, Gomer, Gunshow, Speedy, The Dude, and Wannacry) loaded in a car and headed north.  They were accompanied by a Meter Mug and a Mini-Paper Gus.  These paper hims provided guidance and much joy for the voyage.  

The first stop on the trip was Coco’s in Nashville.  We all agreed that this was solitary shimmer of light in a barren land.  We enjoyed a dinner of epic portions, and waited for Speedy to finish…we waited…and waited…all the while the other Memphis guys were still talking.  

3 hours later, Speedy finished, and we headed on towards Louisville.  We made that trip expeditiously.  Speedy doesn’t eat fast…but you should see him drive.  We rolled in to Louisville 1 hour and 55 minutes later.  Checking in to the hotel (motel), checked for bed bugs and slept for a few hours, which we learned is plenty of sleep for a Louisville “beat down. ”  

THE SCENE:   Although, based on the #herekittykitty tweets from Kilo and other smack talk, we felt we had prepared adequately to take the flag from The “O”.  We had weaponry, tools, medkits, and smoke bombs, none of which were necessary.  As we arrived a few minutes early, the park was full, but it looked more like FiA than F3.    There were lots of runners, people stretching etc.  The middle of the park was empty, the designated meeting place had no persons, no flags, nothing.  We found an empty picnic table and we waited, along with Meter Mug and Mini Paper Gus, and a bucket of Slicnut.

It was a perfect 72 degrees and, when they finally arrived, the Louisville PAX were salty.  

F3 WELCOME & DISCLAIMER:    The Welcome was Warm.  We were all known and called “Memphis.”  We were respected as we backed up our talk with Action.  The Disclaimer was well done by Diablo.  Attorneys typically do very well with this.   


We warmed up.

Diablo led Dora.  We moved. 

Kilo led CMU bear crawls and lunge walks.  We moved and the CMUs moved.  

If you want more details, read this: 

BackBlast for The Ruiner at The O 8/3/19


We did a light set of American Hammers. 

28 PAX (No FNGs) and 6 Willie Lomans that came to take a flag.  Captain Insane-o, Face, Busch, Flo Jo, Scuba Steve, McAfee, Worm, Grinder, Deuce, Glen Ross, OJ, Butcher, Mr. Kotter, Digiorno, Fall Guy, Double Down, Vincent, Violet, Wopner, The Dude (DR), Bail Out (DR), WannaCry (DR), Speedy (DR), Gun Show (DR), Sandman (DR), Gomer (DR), Kilo, Diablo

We made a circle.  The 6th man, “Face,” introduced why he was known as Face.  Bailout provided samples of SlicNut to all of the PAX in attendance.  As he finished this, Gomer grabbed the Ghost Flag and sprinted away from the group.  HE WOULD NOT BE DENIED!  The Louisville PAX stared on, slack-jawed in disbelief as this young HIM darted away with their cherished flag.  

We ended COT with a prayer and a cooler of water and beer. 


These men welcomed us, offered no shenanigans and were truly HIM.  We shared some laughs and some beverages and went for coffee with a few.  They were respectful and gave us a decent 45 minute workout.  

The 2nd F we shared in the car, at Coco’s, the Days Inn and at Senaca park are what the GF is all about.  We are creating the Memphis Region rules for GF as we feel some modifications are needed.  The GF will be available for other regions to capture begininng August 17th at the Mothership in Memphis.  Come and get it.  

F3 Memphis 2nd Anniversary – August 17, 2019 at the Mothership

The GF will be flying for Memphis AOs at the Annex on Tuesday.  We understand this KotB and sincerely hope it encourages you to post.  If this causes the Annex to win KotB, Speedy welcomes the Levee to come take it back on Friday.  

We sincerely regret that F3 Nashville never had the gall to capture the GF.  We were happy to travel through, enjoy Cocos and skip on over to take it!  

F3 Louisville is hosting a custom GoRuck tough event.  They said F3Memphis was welcome to sign up and not show.  

Barracks Ops

THE SCENE: it was oddly Saturday

Rucked up, we moved the weight



last circuit done without a ruck: jump squats, hand release merkins, strict pull-ups


partner 1 did exercise while partner 2 threw the bag east
partner 1 moves to tag partner 2
partner 2 returns to home, does exercise while partner 1 throws bag west
where bag is at 5 minutes, indicates which partner did more work…
3 stations, 3 exercises… 5 minutes on 1 minute off… all while rucked

  • 10X P2 THROWS
  • 10X P2 THROWS
  • 10X P1 CURLS
  • 10X P2 THROWS



Rucked up, we moved the weight
6 PAX (0 FNG): Hitch (QIC), Shoestring, Nature Boy, Soybean, Passport, Pirtle
Men can be competitive. During these workouts, we leverage that competitive nature to push harder and faster to places no fern could ever take us. 
Halpert’s M did more work than we did.
Saturday Barracks will be a thing…

UFOs and Septic Seeping

THE SCENE: Warm and moist…little did we know they wet ground wasn’t just the dew…

  • SSH IC x 30
  • Imperial Walkers IC x 20
  • Daisy Pickers IC X 15

Counted off 5 PAX.  PAX in turn would accept hand held luminescent orbital discus, call an exercise, then PAX sprint to the discus.  How every many seconds the PAX took to get to the discuss would determine the rep count.    If the throw fell short of YHC standards, then alternative transport mode would ensue.  Bearcrawls, crabwalks and power skips occurred.  Buprees, merkins, monkey humpers, lbc, arm circles are just a few of the exercises that were performed.

Completed during Tha-Thang

5 PAX (1 FNG – Gym Shorts) : Bailout, Altar Boy, The Dude, Mulligan

Discipline is hard.  It’s tough to give and even harder to receive.  I am thankful that my kids respond well and display discipline.  The Dude being at this workout is a show of discipline.  He is the only F3 camper that showed.  Way to man up!

We instill discipline in ourselves by choice.  We choose to “show up.”  We choose to be the men we are called to be.

We didn’t realize that the ground wasn’t just wet from rain or dew…it was a cesspool.  Awesome way to kick off our camp day!

Invigorating Morning at the Rose of Sharon

THE SCENE: 74 & muggy. YHC showed up to the scene at Rose of Sharon campground at around 5 fiddy 5 to case the place, run a couple recon laps, and make sure the Thang was gonna work out as planned. The place was dead quiet and void of all other human life until Bailout and Altar Boy popped out-o the woodworks to greet me. We were joined by Mulligan and Gym Shorts around 5 minutes after the workout was supposed to start. YHC disclaimed that the 5 minutes would be tacked onto the end of the workout. We don’t cheat ourselves round here.



  • SSH x20IC
  • Side Shuffle Ground Taps x15IC (Thanks to Altar Boy for helping me to FINALLY come up with a good name for these!)

– Mosey to the pavilion for some AIKEN LEGS! The following exercises were performed with no break in between.

  • Box Jumps x20 OYO (That stage was nice and high)
  • Prisoner Squats x20IC
  • Lunges x20IC
  • Smurf Jacks x20IC

– Mosey down to what YHC believes is the main sanctuary building for ABSOLUTION!!

5 reps of absolution (exicon link here) then one lap around the building incorporating front moseying, Side shuffling, and back pedaling. Repeat 4 times for a total of 20 reps and 4 laps. The asphalt was a bit rough on the elbows. Cobainfully, Bailout pointed out that there were plenty of grassy areas on the campus. Noted for next time.

– Indian run to the building at the back of the campus where YHC decided it was the most bestest place for a set of B.O.M.B.S!!! Partner 1 performs the prescribed shenanigan while partner two moseys to the pond and back pedals back. Flapjack and continue until all reps are complete.

  • Burpees x50
  • Overhead Claps x100
  • Merkins x150
  • BBSU x200
  • Squats x250

– Mosey back to pavilion passing the freshly awoken Bob Ross on the way who was still wiping the deep sleep induced eye boogers out of his eyes. We did not, however, pass Rage Quit which I can only assume was because he was still actively fartsacking. At least Interweb had an excuse. Cobains.

V-ups x15IC

5 PAX: Altar Boy, Mulligan, Bailout, Gym Shorts, Soulja Boy (QIC)


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”.

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 are not 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.

Challenge to the PAX: Say what you mean/mean what you say. If your word is’t your bond, nothing is.

It was an honor to be asked to come Q and share some wisdom at Rose of Sharon this morning. Thanks for the invite Bailout. I hope there’s a next time!

Dads and 2.0s tomorrow at the Muthaship!


THE SCENE:  This Arcadian GLOOM, while perfect,  seems to have noticeably fewer spirit animals than other top quality AOs. Shorts weather for sure.

Legal minimum delivered at the Utopia STARTEX.

SSH x25 IC
Daisy Pickers x19 IC
Hillbillies x20(ish) IC

The lively looking PAX were visibly unnerved by YHQ’s poor cadence calling. As @DREDD would say “stay in your lane and do what you do best”. So we got through that awkwardness and moseyed to the Wolf Den.

During Mosey to Wolf Den (School Field), I overheard confusion about the perfect AO name choice:

  • 5 burpees OYO

Communes love to Partner up and run off with your money so we did a fast-moving 300. Partners swap out runs around Basketball Court while teammate completes:

  • 100 SSH / 100 BBS / 100 Carolina Dry Docks (had to stop this when most were around 80 Dry docks because this is not Carolina and there are just too many places to explore in Arcadia today!)

During Mosey to District5 (Hockey Rink), I overheard more confusion about the perfect AO name choice:

  • 5 burpees OYO

I saw a rumor this was a beast week or something odd so in District5 we looked for ducks (mighty or otherwise) and did animal flavored runs:

  • 4 corner run – (slide run (snake), bear crawl, reverse slide run (snake), crawl bear) followed by calf raises  x30
  • only repeat x3 because 100 Calf Raises are just stupid.

Hearing no further confusion about the wonderful AO name we quickly moved on to Wack-A-Mole (alternate between a ready position for SSH/Merkin/stargazer) Repeat until PAX seem to dislike the word “Stargazer”.

As we moseyed from District5 it became clear the New Levee (Baseball Bleacher) was going to be our last stop on the tour of Arcadia. Hearing no further confusion about the AO name, we split into 2 perfect divisions of unity:

  • 1/2 of the PAX dips x20 while 1/2 of the PAX calf raises  x30
  • only repeat x3 because 100 Calf Raises are just stupid.

Moseyed back to Utopia STARTEX because we now know – THIS IS ARCADIA!

Started out with some communal enjoyment of American Hammers with YHQ providing only slightly better cadence x10. So to make YHQ do better we all did 5 burpees OYO. Then in proper commune style, we went to dealer’s choice. That generated @Gomer Flutter Kicks x20ish; @Rabbbit OhYEAHs x20ish; some weird hippy/Yoga thing to stretch our glutes and abbs by @Bailout x2; @Grimmace Leg climbers x20; @NatureBoy tempo merkins x2 min.

12 PAX: Grimace, Landline, Bailout, Rabbit, Gomer, Rainbow Warrior, Mardi Gras, Hot-N-Ready, Chuck E. Cheese, Nature Boy, one Willie Loman: Super8 (Chicago), QIC: Gun Show, 0 FNGs

As HIM we are to be a pile of stones visibly standing next to the chaotic waters of life – but we can never forget that while we enjoy the benefits of standing on the shoulders of those who came before us, there are many rocks below those waters. ISI – I would not be in F3 today if not being EHd by @bailout. Many can say the same. Whoever got us into F3, or whatever your “WHY” might be, that is something we should “pile up stones” to remember.

I have a long, long way to go before I consider myself 1stF ready, and I’ll get better at cadence calling, less HONEYPOTTING and better timing the workout, but I’m already better for being here! 

Events are not needed for this perfect AO. But we will remember in our prayers: @Rabbit’s M’s medical issues and lots of PAX and their 2.0’s who are traveling.

Slip Sliding Away!

THE SCENE: The ground was moist but it wasn’t raining like it was supposed to be.

F3 WELCOME & DISCLAIMER: Welcome and Disclaimed


  • SSH IC x 25
  • Daisy Pickers IC X 10
  • Hill Billies IC x 10
  • Mosey to field behind school

Counted off 15 PAX.  PAX in turn would accept hand held luminescent orbital discus, call an exercise, then PAX sprint to the discus.  How every many seconds the PAX took to get to the discuss would determine the rep count.    If the throw fell short of YHC standards, then alternative transport mode would ensue.  Bearcrawls, crabwalks and power skips occurred.  Buprees, merkins, monkey humpers, lbc, derkins are just a few of the exercises that were performed.

Completed during Tha-Thang, but had time for ABCs back at start point.

15 PAX ( 1 FNG – Innuendo): Bailout, Mardi Gras, Webelos, Captain Obvious, Nature Boy, Beauty Shop, Rocket Launcher, Landline, Watchita, Rainbow Warrior, Chuck E Cheese, Chaperone, Slots, Runner-Up

Dad of the Year is not a title many of us carry.  We all mess up.  We aren’t perfect.  But…don’t beat your self up.  Think about how Lot treated his daughters.  To protect guests that he had, he offered his virgin daughters up to the ravenous crowd.

I do encourage you to focus on spending time with your kids.  Career is important, but the kids will remember when you played with them more than the brand of their shoes.

I love it when PAX that have not done this workout do it thinking we are just going to play frisbee.  This work out involves so many sprints and reps that is usually smokes me.  I think that occurred for most of the PAX and it is fun to watch.  The most fun was had by watching the sliding of Nature Boy as he hit a slick spot in the field.  That guy fell with style!

Naming of the new AO.  Options voted on were 1.  The Tree House 2.  The Wolf or 3. Arcadia.  Arcadia won by a landslide.

My Last Riverdale Q

THE SCENE: It was not too hot but way too humid.
Read the whole thing straight from the website. All of it.
SSH – 5 IC
Merkin Mile – quick!
Once we got back we split up into pairs and each went to one of 8 stations. YHC was odd man out.

2 pax at each station – 1 minute each station, two rounds:

  1. Derkins
  2. CMU Curls
  3. Merkins with one hand on CMU – 5 Reos then switch hands
  4. Tire Sledgehammer Swings
  5. APFT Sit-ups
  6. Stationary Bear Crawls (resistance band around ankles and get in bear crawl position. Keep ankles apart and alternate lifting one foot off of the ground.
  7. Ruck Squats
  8. Dips on the fence
  • 5 minutes of planks
    • 1 min high plank
    • 30 sec low plank
    • 1 min one leg plank (30 sec each leg)
    • 1 min side plank (30 sec each arm)
    • 30 sec high plank
    • 1 min low plank
15 Pax – Rainbow Warrior, Gun Show, Gomer, Watchita, Woody, Speaker, Rabbit, Black Diamond, Culture Club, Landline, Beauty Shop, Chuck E Cheese, Barney, Slots and U-Rock (QIC)
Just finished read a book with a colorful title. The Subtle Art of Not Giving a F***. Despite the title and colorful language, there were a few great points.
  1. You aren’t that special. The problems you are facing aren’t just happening to you. You aren’t the first to ever go through this. Stop acting like it is the end of the world.
  2. Even when it’s not your fault it’s still your responsibility. Take control of the situation and fix it.
We as men have a responsibility to take care of our wives, families and communities. When sucky situations happen instead of moaping around and acting like life is terrible, jump into action and get to work.
I am digging this new AO. These men put in some work today! T-claps!
Collecting money for pax dealing with the floods. Get with Woody for info.

Whose Line (or workout) is It Anyway?

Q: Billy Blanks


THE SCENE: Sunny. Very warm (80’s) and bad air quality via weather channel app


Team effort 


Ssh x 20

Tempo squats X 15

Oyo dead lifts x10 each leg

Ssh x15

Stretch 60 sec


Follow leader jog to treehouse

Groups of 4

4 stations: fence, bars, swings, roamers

Each station had 3-1 minute rounds. You did all exercises in station before rotating to new station:

Fence: Dips, decline Spidermans, dips

Bars: Pull-ups, Hang and hold, Knee tucks while hanging

Swings: Inverted rows, Tricep extension, Merkin with knee tuck

Roamers: Swish swish lunges, bear crawl, crab walk

Mosey to open patch

1 min of alternating SSH and squat

1 min of alternating SSH and merkin

(10 burpees due to sass)

Billy shoulder boulder blaster

Mosey around playground and through the trees

2 30 yard sprints

Bear crawl 30 yards

Crawl bear 35 yards

Jailbreak sprint to flag


3 reps of reverse crunches (stopped quickly due to being shanked by thorns all over body)

Hold a lunge 35 sec each leg

Benjamin Button (FNG), Slots, Gus, Landline, Photoshop, Rainbow Warrior, W
Shared from Ephesians 4:25-32. Look at the passage and find at least one area you need to work on. We should not act as our former selves. Strive to be HIM and leader.

Prayer requests:

Photoshop’s M:  Hurt her back

Billy Blanks and his boo: Adoption process. Pray for peace and guidance

Way to push through the day! While it seemed like chaos, I truly didn’t mean to swipe Slot’s swing workout from the Annex last week. We laughed, we worked hard, but the jokes were slung even harder (TWSS). Always good to be in the company of those who like to enjoy ourselves and do more than just blow smoke. We only did 10 burpees. If I wanted the minute of work to be called that, I would have. My original plan was tossed due to a high number of PAX so I was scavenging. I think we made it worth our time and effort.

None. Come back on the next 2 Mon and Wed so Slots and others don’t cry for at least showing up to a workout somewhere else.

Why a Black Ops Loop around the Lake?…Why not?

THE SCENE: Much better than our original date which was postponed due to lightening.  The lake trail was utilized (instead of the trails) for accessibility of LIFOs and those pre-rucking.


Put Ruck on your back x 6

Lock Your Car x 6

Start Tracking Devices x 6

6 PAX performed a 12 mile timed ruck.  Due to a released dog, Mardis Gras was late which left him 1/2 mile short of the Pathfinder requirement of 12 miles in < 3.5 hours.  The other 5 PAX completed the last 1/2 mile with Mardis Gras.

Mothership Pre-Ruck PAX joined us for a couple of laps in this midst of the longer ruck.

Posted result was 12 miles in 3 hours and 5 minutes.   NOT TOO SHABBY.

YHC and Soulja Boy jumped in with Mothership Mary to complete:

  • Side plank 30 seconds then switch
  • American Hammer x 10
  • ABC’s
  • Hold Plank until 8:00 am

Other 12-mile PAX watched and sipped their coffee…discussing very important things.

6 PAX – Bailout, Choker, Mardis Gras, Nature Boy, Snowman, Soulja Boy

Porn has a grasp on many, many men.  It grabs our boys, sometimes our girls.  Be alert.  If you have kids, filter what you can.  It comes down to a heart issue.  Work on the heart.  Teach your boys to be men.  HIM.

It was cool to mix up the groups today.  Enjoyed getting to know some guys better…and some guys really for the first time.  Nice day for a ruck!

Pathfinder class is still open if you want to join those of us doing it!