Arms Race

THE SCENE: Hot and sticky that is all you need to know!

It was given.


  • 25 SSH (IC)
  • 10 Daisy Pickers (IC)
  • 30 CMU Curls (IC)
  • 10 Wind Mills (IC) FORWARD
  • 10 Wind Mills (IC) REVERSE
  • 30 Over Head Press (IC)
  • 10 Wind Mills (IC) FORWARD
  • 10 Wind Mills (IC) REVERSE

We took our CMU’s ( 25# plate, #KILO, CMU)

  • Buy In: 100 CMU Curls
  • 6 sets of
    • 1 Lap
    • Hold CMU over head till all in
    • 20 Curls, 20 Over Head Press, 10 Curls, 10 Over Head Press


  • 10 Flutter Kicks (IC)
  • 50 Curls
  • 10 Flutter Kicks (IC)
  • 40 Curls
  • 10 Flutter Kicks (IC)
  • 30 Curls
  • 10 flutter Kicks (IC)
  • 20 Curls
  • 10 Flutter Kicks (IC)
  • 10 Curls
  • Over Head Press for  one minute

3 PAX, 0 FNG
A mans true wealth is measured by his family.  Invest in your wife and kids with time and attention.  Be a role model not a sad clown!
The PAX truly enjoyed destroying their arms!

Bombs and Sprints over Collierville

Date: 05/17/2018

AO: The Lair

QIC: Gus

PAX: Bruce  Wayne, C-Lo, Nature Boy, Captain Obvious, Snowman, Gus

Conditions: 69F – nice



* half-mile mosey around the pond to the turf field *

B.O.M.B.S. (partner routine, cumulative reps)
50 burpees
100 overhead arm claps
150 merkins
200 big boy sit-ups
250 squats

Sprint routine

* half-mile mosey around the pond back to Shovel Flags *

Ratchet Shoulder Blaster to ENDEX

Count-O-Rama (6)


COT / BOM:  Today marks ten years since I left on a plane headed for the Middle East for my initial deployment. I did not know that God’s plan for my life would include such a trip, but I’m glad it did now that it’s over. When the plan seems tough, have the faith to know that the Sky Q is in control.

Moleskin: It was a perfect morning to push ourselves–calm and cool. My fellow PAX did not disappoint, and we worked up a solid sweat without much rest between exercises.

Someone found the exicon

THE SCENE:  After a record breaking high yesterday we were greeted with a beautiful 65 F – Clear and calm

Disclaimer was provided

Hill Billy’s IC X 15
Abe Vigodas IC X 15
Daisy Pickers IC X 15

Mosey to Swing set
Station 1 Inch Worm – Feet on swing hands on ground – Pike up X 10
Station 2 – Lunges X 20 each leg
Station 3 – Squats X 20
Station 4 – Doggie Paddle (Bird Dog) X 20 each leg/arm

Mosey to turf field side line (White line)

Weekend at Bernie’s – Partner drag to other white line and partner drags back
Fireman Carry switch partner at white line

Mosey to restroom building
Wall of fire
2 Pax at the same time perform:
10 Merkins
10 LBC’s
10 Burpees

Rest of the PAX is in wall sit till all have completed

MARY: (Please refer to Exicon for full explanation)
Sweat Angels IC X 10
Van Goghda IC X 10
Weezy Jefferson IC X 10 (moving on up)
Captain Thor OYO up to 5

10 PAX (0 FNG)

From Ecclesiastes  5 (The Futility of Life)
Life “Under the Sun” is meaningless
Men are evil – Even when God blesses men with riches, wealth and honor we are never satisfied with life under the sun.  Solomon says it is better for that unsatisfied man to have never been born.
Vs 7 says a man’s labor is for his mouth and yet the appetite is not satisfied.
Pay attention to what God has blessed you with.  You might not be satisfied with your car/house/wife etc.  What you have is what God has blessed you with.  He has given you exactly what you need.  The old saying “the grass is always greener…” Be content with what you have and thank God for the blessings he has given you.
What is not meaningless is the Life “Above the Sun”.  If you are on earth to serve Him then everything has meaning.

I spent about an hour studying the Exicon that can be found here.  So many choices to make life miserable.  It was good to see the HIM at the Lair this morning.  Thanks to C-Lo for trading licks (he Q’d yesterday at the Levee and I Q’d this morning at the Lair).  Snowman bringing it this morning coming of the IR (hip) he showed up for the Pre-Ruck as well as Boot camp.  He even dragged me and carried me (225 lbs).  He might be heading back to the IR but he didn’t quit and never complained.  T-Claps Brother.  I am not sure if anyone else got better today but I know I did.


The next 90 feet of your life.


The Lair: 66 degrees , humid with a mountain of gloom

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

*SSH x20 IC
*Imperial Walkers (in motion-moving-as a unit in a clockwise rotation) x20 IC
*Hill Billies (in motion-moving-as a unit in a clockwise rotation) x20 IC
**SSH x20 IC

THA-THANG:  Partners
Part 1

Mosey: 1 lap around the lake=.5 mile

Reconvene at nearby MPF (Multi-Purpose Field):

  • YHC created a baseball diamond using cones. Added an agility ladder at home plate leading to 1stB. Used 1 dice (singular) with numbers 1-4 written on each of the 6 sides.
  • PAX lined up in a single file line.
  • PAX 1 (YHC) got the party started by rolling the dice. Whatever it landed on is the number of bases YHC would sprint to and wait while doing Squats until next PAX in line rolled the dice.  Once the batter was on base then the next batter would roll the dice. The agility ladder was strategically placed on the base path leading from home plate to first and it was intended to have the men be intentional and focused as they came out of the batter’s box and sprinted with everything they had to 1st base and beyond, as dictated by the rolling of the dice.
  • All PAX in line did Squat, Lunge and Plank variations while they waited their turns.  If a 4 (home run) was rolled then the PAX who rolled it called out an exercise (burpees, merkins, etc.) and quantity of reps that the remaining PAX would perform and complete before the batter returned and crossed home plate.
  • Ex: If YHC rolled 3, YHC would sprint to 3rd Base and do squats. If the PAX who rolled next rolled a 2 then YHC would sprint home while the PAX who rolled the 2 sprinted to 2nd Base.  However, the PAX already on base would only advance the number of bases that the ‘batter’ behind him rolled. Sometimes that would advance a runner to home plate.
  • After 2 innings of all the batters rolling the dice YHC led the PAX on a mosey around the perimeter of the yuge MPF. Upon returning, YHC called for some R&R as the PAX looked tired; however, lil’ did they know R&R meant Rinse & Repeat so they ran another lap around the MPF and ended back at home plate.
  • Picking back up, 2 more innings were played and 2 more laps around the MPF were enjoyed.The PAX went all-out for the final inning with one PAX hitting a dinger and the entire team ran the bases with him and we all celebrated at home plate with high fives and fist bumps all around.

*Big Boy Sit-Ups x20 IC
*Flutter Kicks x20 IC
*Box Cutters (F) x10 IC
**Box Cutters (R) x10 IC

9; Nature Boy, Reboot, Extended Stay, Skids, Bombay, C-Lo, 2 FNG (Hobo and Pull-Up) O Positive (YHC).


*”Who hath blessed us with all spiritual blessings.”~Ephesians 1:3

**YHC shared some Spurgeon with the PAX:

‘All the goodness of the past, the present, and the future, Christ bestows upon his people…The bloody sweat, the scourge, the cross, are ours forever.  Whatever blissful consequences flow from perfect obedience, finished atonement, resurrection, ascension, or intercession, all are ours by his own gift.  Upon his breastplate he is now bearing our names; and in his authoritative pleadings at the throne he remembers our persons and pleads our cause.  Moreover, Christ’s sovereignty depends upon his resurrection, “For to this end Christ both died, and rose, and revived, that he might be Lord both of the dead and the living.” “He was delivered for our offences, and was raised again for our justification.” If Christ be not risen, then shall we not rise; but if he be risen they they who are asleep in Christ have not perished, but in their flesh shall surely behold their God. ‘


***PAX prayers were lifted up.

One of YHC back-to-basic beatdowns.  Still recovering from a jacked up left wrist and a turnt groin YHC delivered a simple-yet effective HIIT beatdown with a healthy dose of running and a plethora of squats.  In the COT, prompting the BC theme, YHC made reference to his recent meeting MLB legend, Steve Garvey, of the LA Dodgers. Garvey was the ‘IronMan’ of the National League and played through pain, injury, etc to the tune of over 1,200 straight games at 1stB; spanning 9 years. His message was clear that what he is most disappointed with in the sport of baseball, in particular,  these days is that “guy’s don’t know how to or even want to run 90 feet anymore’. 90 feet-that measurement of one base to the next; in this case, from home plate to 1st Base. Where is the effort these days? Line out, pop fly, ground ball…players-men-no longer put the effort in when they face the inevitable adversity of ‘failing’.  Men will not always meet their desired objective-especially if they do not put in the work, effort, time, training, discipline—sure as heck won’t score if they never run through the bag.

YHC challenged himself and the PAX to strongly consider what is holding us back from giving everything we’ve got-to our wives, families, children, marriages, jobs, community-for the next 90 feet.

What’s holding you back, brothers?


>YHC will be hosting a new 3rdF small-group at his home in East Memphis, meeting at 0630 on Wednesday mornings, after BC-starting 5/23/18.  All are welcome. Free coffee.

Lair back Mountain

THE SCENE: The Lair: 57F



Side Straddle hop x 30 IC

CMU Bicep Curls x 50 IC

Merkin x 20 IC

Arm Circles 20 Forward

Arm Circles 20 Backwards

CMU Burpee x OYO 10

CMU Squats x IC 15



Grab CMU and sand bags Mosey to the Lair Mountain

Lair back Mountain Weighted

Partner workout with either 60lb sandbag, 50lb sandbag, 40lb sandbag or 30lb CMU

1 partner would run backwards up the mountain and run forward down the mountain 5 times while partner performed Clean and Press with weight 100 total

Switch merkins 100 total: switch at 50



2 mins of situps

Flutter Kick x 15 IC

Rositas x 15 IC

Bombay, Skids, Reboot, Moneybags, Extended Stay, Nature Boy, C-Lo


Embrace the Suck!

When we deny what reality is giving us, we create suffering. So life is a dance between minimizing expectations and surrendering to what our lives actually reveal to us. By embracing our lives totally (even the stuff that “sucks”), we get through them. The Armed Forces have no other choice. If they’re out in the Iraqi desert or in the mountains of Afghanistan, the only way they’re going to get through those challenging experiences is by embracing them.


A City boy in the Burbs

THE SCENE: PERFECT 65* degrees!
F3 WELCOME & DISCLAIMER (Everything will be fine… YHC is Puerto Rican)

SSH IC x20
Burpees x5 OYO
Smurf Jacks IC x20
Burpees x5 OYO
IW IC x20
Burpees x5 OYO
SSH IC x30
Burpees x5 OYO
Mosey around the Lake to the turf field ~.7 miles

Burpee Inch Worm– Pax keep feet planted and use arms to crawl to merkin position.  Perform 1 merkin. Bring feet in to chest and jump(w/o a clap!!) Pax slowly performed this exercise to mid-field. (Some modified without the merkin. No judgment, only observation and criticism.)

Lunge back to start

4 Corners- At each corner of the field pax performed an exercise and ran to next corner and increased the reps at each corner.
Corner 1- Burpees x5
Corner 2- Merkins x10
Corner 3- BBS x15
Corner 4- Squats x20
Corner 1-Burpees x25
Corner 2- Merkins x30
Corner 3- BBS x35
Corner 4- Squats x40

Mosey back around the lake to startex. (Pax flutter kicked for 6)

American Hammer IC x30
Shoulder Taps IC x20

6 Pax- Extended Stay, C-Lo, Jasmine, Epcot, Skids, Shoestring (0 FNG’s)

Romans 8:38- “Neither death nor life, neither angels nor demons, neither our fears for today or our worries for tomorrow-not even the powers of Hell can separate us from God’s love.”
When I look at the list that Paul talks about in Romans 8, I honestly can say that I don’t fear death, angels demons or the powers of hell because I probably don’t understand them too well.  However, I understand fears for today and worries for tomorrow.  That does scare me.  And I thank God that those fears and worries do not separate me from God.  Jesus also talks about how if God takes care of the lilies of the field, will a loving God not take care of you?!  This is a reminder for me to trust the Lord with all my heart and know that he cares.  The fears and worries of work, family, friends, etc. will always be there, but I can know that God is with me and will not leave me.

Great work by the pax today.  YHC tried something new with the burpee inch worm.  I like it!  You will see more of that goodness.

During the pre-BC ruck YHC was slightly nervous walking in those trails that lead back to the Wolf River.  Us city boys don’t do that!!  I was constantly afraid a demon possessed deer would maul us to death. No it hasn’t happened before, BUT if it did happen, it would happen to YHC!

2.0 workout May 20th at the Mothership!



The air lay still and humid as the Lonely Mountain stood hazy in the distance. In the Mirkwood, the descendant of Ungoliant spun webs for the unsuspecting travelers …



  • SSH – IC x 30
  • Good Mornings – IC X 15
  • Air squats – IC X 25
  • Arm walks (on the parking stops) – IC X 20

PAX were divided into two groups. All exercises were performed in cadence. Groups traded positions at the halfway point. A total of 3 rounds were peformed.

Group 1 (using the TRX straps):

  • Y pulls x 10
  • T pulls x 10
  • Pistol squats – Right leg x 10
  • Pistol squats – Left leg x 10
  • TRX Rows x 10

Group 2 (using picnic tables as needed):

  • Side to Side Mercans X 10
  • Dips (2 is 1) x 10
  • Pistol squats – Right leg x 10
  • Pistol squats – Left leg x 10
  • Table Rows x 10


  • Bench situps x 25
  • Walk back counterama planks  x 4 rounds
  • Imperial walkers x 30
  • Russian planks x 4 rounds

What’s “walk back counterama planks” and  “Russian planks”, precious?

Walk back counterama planks (needs a better name) – PAX assumes a straight armed plank position. Count around the circle. On getting back to the Q, PAX moves hands back (toward waist) 4″-6″ and repeats the counterama. Rounds continue until PAX are balanced with feet off the ground or nose dives ensue.

Russian planks – In low plank position, squeeze abs as tight as possible for 10 seconds. Relax into a standard plank for 10 seconds to complete the round.

10 PAX, no FNGs
The book of James talks about confession as a necessary component of healing. This requires 3 things of us – First, we need to have men we trust that we can confess with specificity. There’s a big difference between “I’m struggling with some stuff” and “I spent an hour at work daydreaming about having an affair with my co-worker”. Second, we need to be the kind of men that other men can bring their confession to. Meaning we know how to maintain confidentiality and avoid judgement. Third, we need to accept that confession is for the purpose of bringing our unlovable parts out into the light to be loved.

Who knows the stuff about you that you wish no one knew?

Never Take Anything For Granted

THE SCENE: A chilly, moist 44F


Disclaimer given.  Today marks 2 years since my brother, Eli Brock Grow passed.  Today we remember and honor a HIM who unknowingly embodied the 3 Fs (Fitness, Fellowship, & Faith).


Eli would have been 20 this year, therefore, we performed 20 reps of each:

  • SSH x 20 IC
  • Imperial Walkers x 20 IC
  • Arm Circles x 20 IC (CW & CCW)
  • Finkle Swings x 20 IC (each leg)
  • Mosey around the lake and back to the turf field (0.6 miles)

Some PAX were lagging behind, so the front circled back for the 6….remember: No man left behind! Eli took this to heart and always pushed his teammates and others around him. It’s not about you!


Speed & Agility

Three sets of cones were set out in a row starting at the goal line over a distance of 5 yards.  Then a space of 10 yards, followed by an agility ladder over the distance of 5 yards.  Another space of 10 yards, followed by 5 cones staggered out over 20 yards.  Then another space of 10 yards, followed by a tractor tire.  All PAX lined up single file at the goal line.  One by one, PAX performed side shuffle in and out of the three sets of cones, then sprinted 10 yards, performed the agility ladder 2 feet in each hole, then sprinted 10 yards to the first cone.  At the first cone, PAX sprinted to the diagonal second cone, then back-pedaled to the third cone, then sprinted again to the fourth cone, and then back-pedaled to the fifth cone.  PAX then sprinted to the tire and performed one tire flip and then moseyed back to start.  Rinse and repeated 8x.  Repeated 8x because Eli was #8.

100-yard Relay

PAX split into two groups.  Each PAX grabbed a CMU (concrete masonry unit = 30-35 lbs) and lined up shoulder to shoulder on the goal line, 1 group on one side, 1 group on the other.  The PAX at each end raced each other to the other side of the field  (100 yards), touched the goal line and raced back.  Then the next set of PAX went.  Remaining PAX performed weighted (holding CMU) squats, curls, lunges, merkins, side lunges, tricep extensions, calf raises, and Carolina dry docks ( a different exercise for each set of PAX) until every PAX had run.


YHC was out of breath from being the last to sprint, so Four Eyes took the Q on the first Mary exercise:

  • Flutter Kicks x 20 IC (at 6″, 45 degrees, and 90 degrees; no rest in between)
  • American Hammers x 20 IC

34 PAX (1 Walking Wounded; 0 FNGs): Bruce, Gus, Soybean, Cowbell, Pirtle, Teacher’s Pet, Cheesesteak, Tree Hugger, Moneyball, Bootheel, Rabbit, O Positive, Blart, Bad Credit, Zima, Bob Ross, Dodgeball, Backseat, Reboot, Shoestring, Speaker, Green Monster, Anklet, Moneybags, C-lo, Captain Obvious, Billy Blanks, Four Eyes, Choker, Beauty Shop, Slicnut, Woody, Mama’s Boy, and Slots

YHC recanted the story of Eli.  Who he was, what he was like, what he became, and how he passed.  YHC reflected on where he was and the exact time he found out about Eli’s death and how it impacted him over the next year.  YHC shared some memories, a few of the last times he saw Eli and focused on one memory in particular.  YHC was on a 5-mile run with Eli and we all know how much I hate running.  About 2 miles in, Eli was way ahead and out of sight. At the 3 mile mark, Eli was already circling back and heading for home.  Instead of leaving me in the dust, he joined me, encourage me the rest of the way, and pushed me to finish.  I was always used to being the bigger brother, the one that was always first and leading the way. Here I was, the oldest being led by the youngest.  I knew he was going somewhere, but did not expect the Lord to take him so soon.

To the PAX that posted this morning, Eli was the ideal HIM and embodied everything that F3 is about. YHC shared some notes from Eli’s workout journal which included what it took to be a QB (for us, a QB of our own lives) and recited the 7 traits of a QB (most of which apply to all of us).

Today, YHC wanted to leave a message that we don’t talk much about and that is multitasking. We all do it; day in and day out, at home, at work, in the car (tsk tsk), etc. But this is something that possibly took Eli’s life.  Eli reflected in his journal that he is at fault for multitasking while driving and that he has almost wrecked multitasking.  To emphasize the point that nothing is so important that it can’t wait, YHC read scripture from Matthew 6:28-34. YHC emphasized  that today focus on one task at a time and do that task well.  Like we say in F3, you will always accomplish a task quicker by slowly chipping away at it and doing it right vs. doing multiple things at once and doing them halfheartedly.

YHC finished up COT quoting Eli’s favorite scripture: Proverbs 3:5-6  “Trust in the Lord with all your heart and lean no on your own understanding; in all your ways submit to him, and he will direct your paths”.

34 PAX put in work this morning in honor of a true HIM! Shout out to O Positive for taking photos and providing the tire and ladder.  PLC was had by all following the workout.  Visit

Burpees, The Next Generation

HEADLINE: Traditional Burpees Approach the Endangered Exercise List as Two PAX Thrive in the Gloom

THE SCENE: 50’s and wet…rain increasing intensity as workout progressed. Reminiscient of childhood afternoons playing in the rain.


High Knees for time
Windmills IC X 10
Knees to palm jumps for time
Shoulder taps OYO X 20 on each

Lil’ Mosey to Fields

Lunge with twist 15 yds
Backward lunge with reach
Side lunge back and forth w/switch
Spider man lunges
Side shuffle

Team exercise

  • 75 Body builders
    Half field run and back
  • 50 Wolverine Burpees
    Full field run
  • 50 4 X 4’s 
    Half field sprint

American hammers

2 brave PAX

“Fathers, do not exasperate your children; instead, bring them up in the training and instruction of the Lord.” (Eph 6:4)


The BOMBS Ghost of Birthiversary Past

50 something degrees and fantastic! There’s just something about the air that breathes better at The Lair. Shoutout to OP for the dedication to get such a great AO up and running, and to C-Lo for keeping it excellent. It’s a shame more Leveeites don’t support it properly! Definitely worth the 40 minute drive for YHC to Q here. If it were only 10-15 minutes, I don’t know how I could pass it up (twice a week, regularly)!

9 PAX showed, Epcot came rolling in on Meter Maid time. But T-CLAPS to him for being ready to post with no gloves!

YHC scoped out the field situation ahead of time and added a slight modification to the workout. Be early Q’s! (Note: YHC is not always early.)

Did it.

Twice. T-CLAPS again Epcot!

Random amount of SSH while the PAX eagerly anticipated Epcot’s arrival. Then…

*CMU Curls x100 IC!
BAM! Fresh cup of muscle failure to kick this Q off! (That’s 200 for those counting at home, kids. Get at me Zima!)
*SSH x30 IC
*Deep Squat x15 IC Then…
HOOOOOLD!! HOOOOOOLLD!!! 15 count at the bottom
*Merkins x15 IC
*Shake it loose and stretch for 30 seconds.

Partner up and Mosey to the Multi-Purpose Field with our coupons (You need a name for this field Lairvites)

CMU Partner BOMBS!

Line up about midway through the field facing the two benches on the sideline. Partner 1 runs to bench, performs 10 tricep dips, and runs back. Partner 2  performs the exercises listed below. When Partner 1 returns the team Flapjacks and keeps running count until complete:

Burpees w/ CMU x25
Overhead Presses w/ CMU x50
Merkins (Uneven) alternating hands on the CMU x75
BBSU’s w/ CMU x100
Squats (Front) w/ CMU x125

Lots of grunting. A few gloom horns from Bombay. And soooooooo much Max Effort with Modifying took place!

The PAX who finished early got a bonus 60 CMU Merkins (as this was the biggest modification offender), and then everyone jumped in with the Sixes to smash out the remaining Squats. Mosey back to Startex for some Mary!

We grabbed our CMU’s (because, why not??) and YHC explained how it was very important for the PAX to keep their cores tight on this first Mary Exercise.

*CMU Curls! IC x50
(That’s 100 more for those counting at home, kids. PhP cut this short from the regularly scheduled 100 IC once all PAX had to modify / rest on his blistering count.)
*American Hammers w/ CMU in proper U-S-A Cadence x20

9 PAX, No FNG’s (but the 2nd Post for Epcott – T-CLAPS brother!)
Jasmine bedazzled us with his normal seductive dance, and maintained the ManeChain (we’re not worthy).

The Word I received this Sunday at Grace Community Church in the Forrest!

Romans 8:31 – “What then shall we say to these things? If God is for us, who can be against us?”

For those who are in Christ, we are an un-defeat-able people! We will face trials and suffering in this life, as all mankind does. But if our hope is in the LORD then death merely dispatches us to glory. This too shall pass. So serve, love, work, and suffer well. Your everlasting joy is secure in God’s hands. He is FOR you!

This Smokefest brought to you by the Ghost of Gus’s 2 year F3 Birthiversary Past at OF. Some day I’ll write that BackBlast too. Just not today…

Bombay coming in strong with my new post-BC fave, the group pic on the timer, selfie side up!
T-CLAPS to Reboot who had a Billy Blanks CMU (PAX BOLO for Old School, heavier-than-normal CMU. PhP must have!)
Bootheel was the hardest one to smoke on the CMU Curls! Got me all fired up!
Backseat, Bombay, and Nature Boy were machines during BOMBS!

PLC had ~88% ROI. Wasted my last Quills immaculate Pot of Joe brought back from the Butcher VQ in L’ville on these fine Gents.

Casual talk during PLC about GrowRuck. It’s finna be AMAZE-BALLS! Get on the hype train HIM. You don’t want to miss this one F3 MEM PAX!
Definitely, anything else that should have been announced, was basically, more or less, announced…
(In spirit)