Where’s the Football Field?

I’d been looking forward to Qing the Lair for some time, because those turf fields are awesome.  I planned a Weinke with a football field in mind, using the yard lines.  What I did not remember was that both of the nice, soft, beautiful turf fields at Smaug’s Johnson are soccer notasport fields, not football fields.  Thanks, People’s Republic of Collierville.  Luckily, I had cones with me.

Not a professional, modify as necessary, commands are suggestions, etc.

I informed the PAX that the Warm-o-rama would consist of 7 exercises, each of which would be a set of 10 burpees.  However, a correct answer to a trivia question for each one would result in changing that burpee set to a more standard warmup exercise.

Question 1:  What is the mission of F3?  Correctly answered by C-Lo:  “To plant, grow, and serve small workout groups for the invigoration of male community leadership.”  Reward:  SSH x20

Questions 2-6:  Name one of the 5 core principles of F3. All were correctly answered by various members of the group.  Rewards:  Hillbillies x15, Daisy Pickers x15, Windmills x15, Imperial Walkers x15, Arm Circles Forward x10.

Question 7:  What is the credo of F3?  Correctly answered by C-Lo:  “Leave no man behind, leave no man where you found him.”.  Reward:  Arm Circles Reverse x10.

Cones were set out every 10(ish) yards.  The 3rd, 5th, and 8th cones were marked by either a double cone or by the cone laying sideways.  (I only have 12 cones.  My last name is not Rockefeller.)

Round 1:  Bear Crawl the length of the field, stopping at each cone to perform 10 merkins

Round 2:  Sprint back to beginning, stopping at the double/sideways cones and last cone to perform 25 SSH

Round 3:  Crab Walk the length of the field, stopping at each cone to perform 10 Big Boy Sit-ups

Round 4:  Same as Round 2

Round 5:  Quarter Pounder.  Suicide sprint to each double/sideways/last cone, perform designated exercise, backpedal to start.  Exercises:  25 merkins, 50 squats, 75 mountain climbers, 100 SSH.

Round 6:  11s – Merkins at start, BBSU at first double cone. 

Sprinkled throughout.

7 PAX: C-Lo, Choker (Q), The Force (Willy Loman from Lake Norman), Hello Kitty, Sideline, SKIDS100, Utah

You’ll be hearing more about Shield Lock in the coming weeks.  I read a passage from Ecclesiastes that sums up the Shield Lock for me:

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.  -Eccl 4:9-12

Great to meet Lake Norman #HIM The Force – thanks for joining us!

Lair 8/15/2019


SSH – 25 IC, Shoulder Press – 15 IC, Arm Circles – 15 IC, Tempo Merkins – 10, Slow DP – 10 IC, Mosey around parking area back to Flags
Bear Crawl 123 on the hill, 100 Merkins, 200 LBC’s, 300 Squats

  • Mosey to hill for instructions. QIC picked the partners and gave instructions.
  • P1 will bear crawl up hill and crawl bear back while P2 performs 100 Merkins
  • Repeat with 200 LBC’s
  • Repeat with 300 Squats
  • Tempo Merkins – 10
  • Keep partner for Bear crawl races on the hill for 3 rounds
  • 6 count Burpee – 10 IC
  • Mosey with purpose to the flags
  • CMU work 25×4 of the following
  • Overhead press – 25
  • Curls – 25
  • FC – 25 (2 is 1)
  • Lunges – 25 (2 is 1)

FC – 10 IC, MC – 10 IC , SSH – 25 IC
12 PAX,  Dial-up, Tremor, Sideline, Skids100, Birds are Real, Twitty, Hello Kitty, Iced, Pops, Stephen King, Peeping Tom, Nature Boy
Prioritize what is important right now. Our kids are back in school and we need to help our M’s and 2.0’s. Be 3rd and not 1st! Easier said than done sometimes. God Bless all the PAX in F3.
Psalms 121.1

I will lift my eyes to the mountains; From where shall my help come?

GoRuck Vietnam is coming soon! Find someone and train. Also, IronPax will be here soon.

We Actually Workout?

I learned of the concept of F3 from Slicnut, aka Escobar, during my time as he was discipling me. We both wanted to workout and have some accountability. He learned of the workout from Proton in East TN. We started doing bootleg workouts that were not technically F3.  Then Gusbus came into the picture. I knew him from church youth group and was happy to reconnect (until he started talking sass).  From that point on, the inevitable “official” launch was coming. 

Through the last 2 years, I have gotten stronger. Heck the first F is FITNESS. These men push me, encourage me, but most importantly give great banter to get through these dumb things we do. It is fun to watch the transformation of the guys who started out in really bad shape to become hard workers who keep pushing. These men are encouraging and want to see you transform.  Fitness is great, but that’s not why I wake up early to do stupid stuff with this group of men.

The second F is Fellowship.  We are in a time that men don’t have many friends. Sure they may talk to coworkers or their significant other’s friends, but we don’t have our core. As we get older, our closest friends move all over the country. We are still close, but we still need a group of guys that we can connect with locally.  The camaraderie is great and gives a chance for us all to connect. Whether it is exercise, sports, life’s struggles, etc., they want to push you personally. They will be the first one’s to LISTEN, which is way more important than trying to solve problems. It is comforting to know that there is at least one guy who has been in a similar situation. They can lend an ear, talk about their experiences, or even partner you up with someone who can really relate to you. We come from all kinds of backgrounds. These men have been great encouragers and supporters of Emily and I through quitting my job to go back to school, go through the adoption process, and now have a job again. They have touched us by showing up to fundraisers, reaching out and giving an encouraging word.  They don’t realize they say what you need to hear, when you need the encouragement. The group has helped me let go of some pride issues to know it’s okay for others to help or be there for you. 

The 3rd F is Faith. While it is not a solely Christian organization, these men have pushed me in my walk with the Lord. Even if they are not Christians, they can help pose questions to make you think. Faith in this sense means that something out there is bigger than you. We must know that while we are High Impact Men, we have to focus on what gives us purpose. The projects these groups have done and allowed me to be involved in are great. We are willing to help strangers and our own group. We don’t care about race, status, or political affiliation. 

So as the 2 year anniversary is here this coming Saturday. I plead for the men of Memphis to come and see what it is all about. Sure, workout and get better. But really come for the friendships with these strangers that turn to brothers. This group of guys are willing to sacrifice to help you get better in all facets. 

No man left behind, no man left where they started. 


Blake Mashour


Billy Blanks

Lair 7/25/2019


50 SSH, 25 BBSU, 40 SSH, 20 BBSU, 30 SSH, 15 BBSU, 20 SSH, 10 BBSU

Mosey to field for THA-THANG

Partner up and alternate between a sandbag or ruck and body weight for the following movements. PAX completed as many rounds as time allowed.

  • 21 Squats (Weight), 21 Merkins
  • 18 Overhead Press (Weight), 18 Jump Squats
  • 15 Devil Press (Weight), 15 Burpees
  • 12 Upright Row (Weight), 12 Mountain Climbers
  • 9 Thrusters (Weight), 9 Groiners
  • 6 Tire Flips, 6 Mountain Climbers
  • 3 One Arm Row (Weight), Sandbag Pulls
  • Sprint 100 yards

Hurricane Hoedown
7 PAX, Hello Kitty, C-Lo, Sky Light, Skids 100, U Rock, Nature Boy, Justice
To accelerate requires your personal dedication to getting better in more than one area. You can accelerate at work and decelerate in other areas that are equally or more important.
Everyone worked hard and paid the man this morning!

Psalms 55.22

Cast your burden upon the LORD and He will sustain you: He will never allow the righteous to be shaken.
GoRuck Vietnam is coming in August.

CMU Fire-starters at The Lair – 8/1/19

THE SCENE:  Great camping weather; beautiful 66 degree morning; clear skies and without a Q in site.
F3 WELCOME & DISCLAIMER:  completed twice. 
AOQ directs some timeburner warm-ups, while QIC whips in at top speeds (within the legal driving limits on Collierville park grounds).
Q repeats F3 welcome/disclaimer for self and other late arrivals, and warm-o-rama continues:
SSH 25x IC; cherry picker 10x IC; abe vigoda 10x IC; hillbillies 10x IC; Iron Mike 10x IC; CMU CPR 10x IC.
CMU overhead Mosey to turf fields.
Mosey to wooden fence between turf fields and playground.
Single Arm Dips along fence with feet propped on parking curbs, 10x each arm OYO.
Mosey back to turf fields.
CMU walk to around 50 yards out.
CMU Diego – one partner exercises while other partner runs; team backs up 10 yards after each exercise:

  • 100 Merkins
  • 150 CMU Overhead Press
  • 200 LBCs
  • 250 CMU Block Curls
  • 300 CMU Squats (cut short for time).

Australian Snow Angels- 50x OYO or until time; then CMU walk back to shovel flag.
10 PAX (no FNGs) – Skids 100, Dial-Up, Skylight, Stuft Crust, BirdRReal, Pablo, C-Lo, Utah, Hello Kitty (AOQ), Webelo (QIC).
“For the earth will be filled with the knowledge of the glory of the Lord as the waters cover the sea.” Habakkuk 2:14, The Holy Bible
PAX encouraged to beyond self to find resources when running low in areas of character, such as patience or wisdom.
R(un) for One 5K on August 24 at The Lair (Johnson Park, Collierville); family friendly, laid-back “Run Where You Are” version of nation-wide race; join team “run Memphis” – check Slack for link to register online.  Register early to reserve your shirt.  Supports (un)adopted, a ministry of Lifeline Children’s Services.

Brute Mile Attempt 1

Date: 07/11/2019

AO: Lair

QIC: Tiger Lily

PAX: Bombay, C-Lo, Chuck-E-Cheese, Hello Kitty, Hollywood, Iced, Nature Boy, Skids, Snowman and Twitty,

THE SCENE: Humid wet morning at the beautiful Lair.


20 Imperial Walkers IC
15 Daisy Pickers IC
10 Arm Circles (Forward and Backwards) IC
5 Good Mornings IC

Mosey to the turf field with sandbag or ruck for an attempt to get through the Brute Force Mile

Round 1:
50 Bag Facing Burpees OYO
Ruck around the field

Round 2:
10 Rounds of:
3 bag drag Mericans
4 High Pulls
5 Front Squats
After all 10 rounds ruck around the field

Round 3:
10 Burpees but instead of jumping pull the bag from the ground to overhead
10 Bear Complex with bag

Hurricane Hoedown from 1 to 7, with some extra flutter kicks at the end to to get us to 6:15.

11 PAX, no FNGs

Things you do infrequently are hard and stress. Look at Christmas that happens once a year, it is always stressful. Posting can be the same way, but the more frequently you fight the fatsack the easier it will get. Let your brothers know that you are going to post and hold each other accountable. It will get easier and easier to beat the fatsack every day that you post.

Great morning for my final visit to the Lair. This AO is great and had incredible HIM and amazing facilities. If you are not posting there you should. The nitro coffee is on point and hospitably is second to none. Keep up the great work men.

Beautiful BOMBS 6/18/19

THE SCENE: Hot and humid

SSH IC x 25

Shoulder Press IC x 25

Arm Circles IC x 15

Merkin Mile – 25 merkins every 1/4 mile for 1 mile


  • BOMBS (partner up)
  • 50 Burpees, Bearcrawl 50 yds and back
  • 100 Overhead Claps, Skip Jump 50 yds and back
  • 150 Merkins, Side Shuffle 50 yds and back
  • 200 Big Boy Situps, sprint 50 yds and back
  • 250 Squats, Bearcrawl 50 yds and back
  • Sprints

LBC’s IC x 25

Flutter Kicks IC x 25

8 PAX: Stephen King, Skids 100, C-Lo, Twitty, Utah, Hello Kitty, Iced, Pops (QIC)
Lean on your F3 brothers. We are all here to help when needed.

Post Flood Work – 6/13/19

THE SCENE: Warm and muggy

SSH IC x 30

Imperial Walkers IC x 20

Abe Vigoda IC x 20

Merkins IC x 10

Merkin Mile (25 merkins at 1/4 mile points until complete 1 mile)

Red Barchetta on the turf field

  • Sprint 100 yards, 100 SSH IC, mosey back and plank
  • Sprint 75 yards, 75 Mountain Climbers (2 is 1), mosey back and plank
  • Sprint 50 yards, 50 LBCs, mosey back and Al Gore
  • Sprint 25 yards, 25 Merkins, mosey back and Al Gore
  • Sprint 10 yards, 10 Burpees, mosey back and Al Gore
  • Bear Crawls and Crawl Bears

11 PAX: Soybean, Stephen King, Motel 6, Stuft Crust, C-Lo, Hello Kitty, Steinbrenner, Twitty, Haverford, Bombay, Pops
Appreciate the things that you have and the people in your life. F3 has been an incredible support group for me and my family during a difficult time. Trust in friends, family, and God. Thankful.
I needed to Q a workout to blow off some steam and be with the F3 guys after a tough week. Incredible group of men.

C-No C-Lo at the Lair

THE SCENE: What a scene! As I pulled into WC Johnson Park after my road trip from East Memphis, the cloud-dappled sky was just starting to lighten. Birds were chirping. The city was lightly playing Gynt’s “Morning Mood” over the loudspeakers. A waning crescent moon clung to the Southeastern sky as if it knew of the glorious sunrise to come. 

The Lair PAX were running a tad late this morning. There was a scramble to grab CMUs and get circled up by 0530. C-Lo, meanwhile, was nowhere to be seen. 


SSH x25; Daisy Pickers x10; Imperial Walker x15; Hillbilly x15; tempo squat x10

Still no AOQ in sight.

YHC: “Anyone heard from C-Lo?”
PAX: “Nope”

So we loaded up our CMUs and moseyed! 

We stopped at Ryan’s Place Playground for three sets of…

Bulgarian Split Squats: 7 each leg
Derkins: 10

Load up CMUs and mosey to the grassy area in front of the gated community of baseball fields. As we were leaving the playground, here came C-Lo driving by. 

Partner up!

Flora 1-2-3 – like Dora, but no running:
100 derkins (feet on block); other partner holds plank
200 LBCs (CMU on chest); other partner holds feet at 6″ with block overhead
300 goblet squats with CMU; other partner holds bottom of a squat

One partner did a set number of reps of the exercise, then they swapped. 

C-Lo finally came running up when we were halfway through the squats.

Mosey waaaay back to the turf field. 

30 yard diaper carry out and back.

Tank tread:
PAX sat in a line, alternating directions. PAX passed a CMU, a 35# kettlebell, and a 60# sandbag down the line. The last man then sprints to the front, takes a seat, and resumes passing/receiving. 

Mosey back to the shovel flag, which was now planted. 

10 weighted V-ups with the CMUs.

7 PAX Utah, Hello Kitty, Twitty, Nature Boy, Skids, Soybean (QIC), and eventually C-Lo

In order to have impact, you have to take responsibility. Attempting impact without responsibility is just trolling. Take responsibility for the outcome of your community. 

Great time this morning with the ‘ville PAX. The nitro homebrew was the icing on the cake. 

4th of July Convergence at the Mothership – 6:30-7:15 AM

*WARNING* Do NOT try this at home.


Lair. 71 and moist.



SSH x 25 IC

Mosey to multi-purpose field (mpf)


*PAX would perform OYO


  • Start at goal line
  • 8-ct Body-Builder (BB) x 5
  • Run to 50 yard line
  • BB x 5
  • Run to opposite goal line
  • BB x 5
  • Run backwards to 50 yard line
  • BB x 5
  • Run backwards to starting goal line
  • BB x 5
  • Alternating Shoulder Taps (AST) until all in
  • Recover with group run around perimeter of mpf x 1 lap


  • Same as above, except: substitute Burpees x 10 then group recovery run x 2 laps


  • Same as above, except: substitute 10-ct Body Bag Builder (BBB) x 15

Mosey back to Shovel Flag


Flutter Kicks x 25 IC

Hello Dolly x 25 IC

Box Cutters until time expired

Dial Up, C-Lo, Twitty, Hello Kitty, Skids 100, Iced, Hacksaw and O Positive (YHC)

Grace.  Be patient and let go and let GOD supply your needs.

Today pushed many a PAX to his limits, including YHC.  Many PAX were introduced to “Switzer” for the first time today.  This work-out never disappoints, always pushes every man, regardless of fitness level.  Great to be back with the Lairvians!!!


See: Preblast