Sand Bag Relay

THE SCENE: Sunny, Steamy, too hot, but alas

  • SSH x 15 ic
  • ImpWalk x 15 ic
  • Merkins x 5 ic
  • Arm Circles x 10 ic each direction
  • SSH x 15 ic
  • ImpWalk x 15 ic
  • Merkins x 10 ic
  • Arm Circles x 10 ic each direction


  • Mosey around the Kitchen to the Benches for 15x Irkins-Dips-Derkins Rinse & Repeat
  • Mosey back via Hill for Sand Bag Relay
  • Sand Bag Relay
    • Front of line person runs 50 yards w/ bag & return to line
    • When you return, 15 Burpees, then go to back of line
    • While you wait, rotate each time someone goes between plank & ankle grab squat
    • 6 rounds: 15 burpees, 15 BBSUs, 10 burpees, 10 BBSUs, 5 burpees, 5 BBSUs
    • After first line finishes all 6 rounds, Plank Till All In
  • With remaining Time, circle up holding Al Gore passing Sand Bag, when you receive Sand Bag – squat 5 times and pass clockwise until everyone gets a turn, we got 6 rounds


  • LBCs x21
  • LOLs Right side only x 10

12 including 1 Willy Loman (Bumper from F3 Columbus)

YHC spoke to recent realization of loneliness despite connectedness. YHC is gifted at connectedness and may pride himself to point that doesn’t realize lack of depth with many contacts. Proximity and Time & intensity is key to 2nd F; Appreciate those things amidst other areas of life  and lean in. Examine areas of strength that you possess and don’t be too proud. 

YHC was excited to break in 60 lb sandbag acquired during the 4th of July GoRuck sale using birthday gift card money. Said sandbag was indoctrinated well and washed in the sweat of 12 High Impact Men. Appreciated the fellowship of Bumper (visiting from Columbus, OH & a former Memphian!) who was in town moving his daughter to a new apartment. 
PM Ruck for All 3 F’s: 8:30pm meet @ Dirty Crow Inn & we’ll hand out waters

The Burkin Mile

THE SCENE:   75 degrees with a verified 95% humidity.  Yuck.


  • 5 Burpees OYO
  • SSH x20 IC
  • Imperial Walker x20 IC
  • Slow squats x15
  • Little arm circles x10 forward and backward


Burkin Mile

An O-Positive-esque rendition of the Merkin Mile.  There are 5,280 feet in one mile.

After every 1/4 mile, stop to perform 13 burpees and 20 Merkins.  At the end of one mile, total distance covered was 5,280 feet with 52 burpees and 80 Merkins.  We randomly ended up at the playground.

Playground AMRAP  (12 minutes)

  • 5 pull-ups
  • 15 dips
  • 20 box jumps or step-ups

Mosey back to flags for short Mary.


  • Flutter kicks x30
  • LBCs x20
  • Canoe hold until endex (~30 seconds)

4 PAX (0 FNGs):  Speedy, Slots, Billy Blanks, Anklet (Q)

Ecclesiastes 4:12 – Though one may be overpowered, two can defend themselves.  A cord of three strands is not quickly broken.

Make Jesus an active part of all your relationships, and they will continue to grow stronger and stronger.

Lots of mumblechatter today, YHC enjoyed the banter.  The Burkin Mile is more exhausting than it sounds.  Reminder for Billy Blanks that the Southern Charm season finale is tonight.

Forgot, but everyone go sign up for GrowRuck.

The Annex Country Club

THE SCENE: it was a gorgeous morning. The goose field was freshly mowed, and the air was almost drinkable.
F3 WELCOME & DISCLAIMER: not paid, not paying, not professional, please modify my stupid workouts if needed, know your own limits. 

IC 25x SSH,    IC 15x Shoulder Taps,    IC 10x Arm circles (forward and backward),    OYO Usain Bolt 45’s with jump squats (this is the Dova, we’re here to exercise)


A portable disk golf goal had been stategically placed among the pine trees many many many yards away on the opposite part of the park. Each pax selected his own disk and we got to work.

There was no par and the rules were simple. The first throw cost 5 burpees, with each additional throw costing an additional 5 burpees. If you threw past the goal you owed 10x mountain climbers in addition to the burpees, if your disk struck any part of the goal or “goal flag” without entering the net you owed 20 squats in addition to the burpees. As pax finished they were allowed to help others complete burpees, however each individual was responsible for his own incurred penalties.

Once all were in we moseyd to a different part of the park for a rinse and repeat.

IC 20x LBCs, (Roomba) IC 10x OH Yeahs, (Slots) IC 15x arm reaching toe touches that were horrible, Capt. Obvious IC 15x Hello Dolly
FAB 4. (in order of appearance) Slots (oddly early) , Capt. Obvious, Roomba, and Speedy on Q.
Yhc recently “won” a disagreement with the wife over something I viewed to be rather trivial. I was only looking logically at the situation and was more interested in being “right” (for once) more so than addressing her feelings, opinions, and needs. The larger picture being alot of other stuff which had recently piled up on her plate which I was not helping with. For a lot of us the most important and influential relationship we have is with our wives and family. Step up and check in with your significant other. See if there is anything you can take off their shoulders. We were made to do hard things, not be comfortable.

Bananateria was enjoyed by all.
It was great seeing all the Dova guys come out. Capt. Obvious giggles at my cadence. It’s been a long time since I have tossed a disc and I underestimated the amount of burpees we would potentially be doing. The decision was made to do a burpees ladder capping at 20 and working back down and up again if necessary for times sake. 2nd hole we capped at 15. I’ll have to work on the golfing day workout so we can get a few more “holes” in. I thought distance was what would make it work, however it was fun to walk a few paces away and let the penalties fly.
Grow ruck.

Mothership Circuit in Honor of the 2nd F

THE SCENE: Perfect weather brought out a lot folks to Shelby Farms.  Park Ranger blocked off regular lot so we moved to lower lot.

12×12: Increasing intensity as we move through the exercises

  • Windmill (IC)
  • Daisy Pickers (IC)
  • Arm Circles (IC) front
  • Arm Circles (IC) back
  • Imperial Walkers (IC)
  • SSH (IC)
  • Merkins (IC)
  • Groiners (OYO)
  • BBSUs (OYO)
  • Carolina Dry Docks (OYO)
  • Squats (IC)
  • Burpees (OYO)

Shout out to Granola for the inspiration and format for this workout from his Mothership Q several months ago.  This was my favorite Mothership post and wanted to bring it back to honor the fellowship aspect of F3.  Kept Gronola’s format but changed up some of the content.

  • Split PAX into 4 groups.  Each group has 1 ruck.  The ruck was passed around within each group so each member gets a little more pain.
  • 5 exercise stations are scattered around the Kitchen area.
    • The Wall, The Valley, The Stairs, The Benches, Startex
    • A few of the stations were within 50 yards of each other.  The others were around 100 yards or more.
  • Each station had 12 cards containing an exercise to complete, a movement to another station, and something to talk about on the way.
    • Example: Do 20 Tony Hawk Burpees, crab walk to the Stairs, talk about the last book you read.
  • We took this all the way to Endex.  No Mary

13 PAX (2 FNGs) Shiplap & Dilbert
The 2nd F is usually what keeps guys coming back to F3 in my opinion.  Talked about what the 2nd F has meant to me and thanked the PAX for their fellowship.
The crab walks and bear crawls SUCKED!  Seemed like everyone had fun with this one while getting plenty smoked as well.
GrowRuck Sept. 21-23.

Murph n Milez

THE SCENE: The Mile track was littered with the red white and burnt remains of festivities past. It was a glorious morning. Everything was slightly damp from what little rain we got last night and the air was chewy.

OYO 50 SSH, 20 Daisy Pickers, Some static stretching………………………… ok…. go.

Since it appeared I was plunging the turd solo I tried out a non weighted Murph. Run a Mile, 100 pullups, 200 Merkins, 300 Squats, Run a Mile.

at this juncture a proper weighted Murph would run over 45 Min….. Goalz. I was left with some time for Mary

15x IC Flutter Kicks, followed by 15X Hello Dolly completed as a set twice.

1 Pax, Speedy



Independence Day Convergence 2018

Date: 07/04/2018
AO: The Mothership
QIC: Soybean and Phat Pat #BeansandMe2018 #TheSagaContinues
PAX: Father Abraham, Beauty Shop, Billy Blanks, Blart, Bootheel, Bottomless, Cheesesteak, Choker, Costello, Ergo, Four Eyes, Geppetto, Gonzo, Handsy, Hitch, Jasmine, Lil Nicky, Lipton, Moneybags, Nature Boy, Orange Julius, Pops, Shoestring, Slim Shady, Soulja Boy, Snookie, Snowman, Swingline (Johnson City), Monk (RESPECT, Gastonia), Soybean (QIC), Phat Pat (QIC) | FNGs: Walk-On, Calamine, Safe Space

THE SCENE: The PAX wanted a convergence, so we gave it to them. It was already hot and sticky at 0600. PhP drove up right on the time he said he would for us to complete our weinke (more or less).

Beans looking fly in his top-to-bottom USA attire. Shovel Flags planted. Coupons gathered. The smell of freedom’s spark tinged the air and exploded into a full-blown baseball diamond on a farm field (with a preacher’s daughter carrying a pitcher of sweet iced tea and warm apple pie past a John Deere Tractor) when Nature Boy and (the eventual) Walk-on rode in hot on the parking lot with the napalm – windows down and flags flying – just before BC.


F3 WELCOME & DISCLAIMER: Carried out dutifully and accurately by @thephattestpat


242 years since history’s greatest document was signed, so we did 242 reps to celebrate.
10 burpees OYO
50 Mtn Climbers IC
10 burpees OYO
10 burpees OYO
50 Mtn Climbers IC
12 burpees OYO

Next up, YHC drew inspiration from this blog post at The Art of Manliness and used the “Step on Toes” routine, only we called it “Don’t Tread on Me!” PAX paired up and faced each other. Staying within a single parking space, each partner tried to step on the other’s feet. Once someone was successful, each partner did 5 merkins, got up, and started again. We did this for about 4 minutes.

YOHC (Your Other Humble Correspondent) was left behind by YHC above as the third wheel to Hitch and Shoestring’s toe tapping giggle game of glee… until Gonzo showed up and saved me! He was the 34th PAX on the day, and a happy sight for jealous eyes.


13s – Mosey to steep hill on west end of parking lot. Commemorated the original 13 colonies with 4-count flutter kicks and smurf jacks (aka Little Man in the Woods). Start with a single FK at the bottom, get on up the hill, 12 smurf jacks at the top, get back down the hill, 2 FKs, etc. Reps should add up to 13 each time. Four Eyes led the speedsters in some extra credit work at the top of the hill, then we all did the last round together for the guys who were lagging. Mosey back up to parking lot.

Undefeated Circuit – For being 2-0 in the World Wars, 3-0 if you count the tail whooping we gave to England, a world power in her own right at the time.
-Merkin Revolution (aka Wheel of Merkin) – PAX lined up and got their own parking curb. 20 incline merkins with both hands on curb. Rotate 90 degrees and do 20 offset merkins with right hand on curb. Rotate 90 deg for 20 derkins. Rotate 90 deg for 20 offset merkins with left hand on curb. This is hard in the best way, an Equalizer of HIM. No one was not struggling (except PhP).
-VICTORY LAP around the lot with hands in the air in celebration. This actually burns much more than you’d think it would. More than it should, even. But World Wars don’t come around often (thankfully, for the rest of the world), so not as much practice for this one.
-WWI Sit-ups IC x30
-WWII Sit-ups IC x30 (Phat Pat reminded the PAX that some extra cushion on your booty makes doing sit-ups on asphalt less terrible. The skinny PAX were all crying. If you ain’t fat, that’s your fault!)
-ViCTORY LAP (arms up)
-Donald Pumps (CMU curls) IC x50
-Loooong VICTORY LAP around the Kitchen (arms down)


Hello Dolly IC x20
Dying Cockroach IC x15
ABCs IC (led by Shoestring)
Nazi Punches (aka Nolan Ryan) OYO – 25 one side, 26 next side to celebrate all 51 states

34 PAX, 3 FNGs, 2 Willy Lomans

I am a Christian. F3 is not specifically Christian, but open to all faiths. America is not uniquely Christian. God’s church and the gospel can flourish under any culture, any regime, any political system, or country. HOWEVER, I am thankful to God to live in a land that affords me the freedom and opportunities that it does.

When YOHC participates in politics on any level, from voting to advocating to debating, my goal is to honor the Second Greatest Commandment, “Love your neighbor as yourself.” YOHC exhorted the PAX to consider this and filter their politics (whatever they may be) and love of country through the lens of loving God and loving others.

After the workout, the PAX enjoyed apply pie served in styrofoam cups and tiny bottles of gatorade. It tasted like freedom!

Hitch keeps an American flag hat in his vehicle for emergencies. Handsy gave seven explanations for his name during the workout. None of them were accurate. FNG Walk-On “just so happened” to show up in our parking lot with a USA tank top and an American flag flying from his Wrangler. Bootheel got after it (like always), and Billy Blanks did an awesome job watching the Six.

YOHC thinks that F3 has made Beans at least slightly more patriotic, whether or not he would admit as much. Don’t be fooled ladies, Safe Space is a BAAAAAAAD MAN! If he had a beard, he could become the envy of every man (we all have room for improvement). Choker with a well timed, “It’s the most luxurious pump you’ve ever pumped.” And another T-Claps to Beans! YOHC could not have Q’d that on his own (hips don’t lie… neither does +10 lbs in 8 weeks).

GrowRuck is coming up in September. Register now!
Last week of 1 John Study was TODAY! 4I’s gonna give it rest for a month and starting something else afterwards. Blow up his DM’s with your opinions.

Collision with Lance Armstrong during Indian run

THE SCENE: Hot and humid!

Welcomed the PAX and the FNG’s. Informed the group I was not a professional and to push themselves. Pops was on 6.

SSH – 15 IC, Daisey pickers -15 IC, Forward arm circles – 10 OYO, Reverse arm circles – 10 OYO, Mosey to walking path and get in line for an Indian run up the hill to stop sign. Hold plank until all in. Continue to mosey to the Uplands.
BOMBS on the grassy hill. 1 PAX will start while the other Bear crawls down the hill and runs back to the PAX. PAX can hold plank, AL Gore or do Imperial Walker until all in. After BOMBS we took another Mosey back to the parking lot. Stopped several times along the way to hold plank until all in. We took a little Mosey to the grassy hill next to the parking lot where we ran up and down for 5 reps and Bear crawled up to finish.

No Mary

11 PAX and 3 FNG’s

Teachers Pet, Nature Boy, Reboot, Orange Julius, Bubba, Snookie, Costello, Pops, Swinger, C lo, Geppetto


F3’s mission is to plant, serve and grow men’s small workout groups, in order to reinvigorate male community leadership.

Philippians – 4, Be anxious for nothing, but in everything by prayer and supplication with thanks giving let your requests be made known to God. And the peace of God, which surpasses all comprehension, will guard your hearts and your minds. In Christ Jesus.

I have been very anxious lately about everything. Asked the PAX to open up to other PAX and share things that they may be dealing with. We are all dealing with similar issues and none of us have it all figured out. Prayed for the PAX and their loved ones that are dealing with medical issues. Prayed for travel mercies for Bubba and his safe return to New Orleans.

Well done to Costello and other PAX that calmed down the biker that collided with Costello during our Indian run. He showed compassion and restraint as the biker dropped the F-bomb towards him and the PAX.
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Pops’ Pain Train

THE SCENE: Hot and humid but the sunrise was spectacular

Imperial Walkers IC x 20

SSH IC x 20

Windmills IC x 15

Shoulder Press IC x 20

Mosey 1/4 mile


  • Sprint 100 yards, 100 SSH, Mosey back
  • Sprint 75 yards, 75 Mountain Climbers, Mosey back
  • Sprint 50 yards, 50 LBCs, Mosey back
  • Sprint 25 yards, 25 Merkins, Mosey back
  • Sprint 10 yards, 10 Burpees, Mosey back
  • Bearcrawl 50 yards, 25 Carolina Dry Docks, Sprint back (last place performed 15 Burpees with a little help from the PAX)
  • Crawl Bear 25 yards, 50 SSH, Mosey back
  • Sprint 100 yards, Lunge Walk back
  • Sprint 100 yards, LBCs for a while
  • Indian Run (modify with Lunge Walk)

Slutter Kicks IC x 20

Nolan Ryan IC x 10 each side

6 PAX (Rabbi, G String, Zima, Slots, Speedy, Pops)

Mark 4:35-41

On that day, when evening had come, Jesus said to them, “Let us go across to the other side.” And leaving the crowd behind, they took him with them in the boat, just as he was. Other boats were with him. A great windstorm arose, and the waves beat into the boat, so that the boat was already being swamped. But he was in the stern, asleep on the cushion; and they woke him up and said to him, “Teacher, do you not care that we are perishing?” He woke up and rebuked the wind, and said to the sea, “Peace! Be still!” Then the wind ceased, and there was a dead calm. He said to them, “Why are you afraid? Have you still no faith?” And they were filled with great awe and said to one another, “Who then is this, that even the wind and the sea obey him?”

Don’t stand on the sideline and watch and wonder. Dig in, embrace, and engage.

I pushed the PAX hard today and we all persevered. The Annex guys are top notch and you can’t beat that sunrise.  It always seems to be a great day when you Q an F3 workout in Memphis.

Looking forward to the limousine ridin’, rolex wearin’, jet flyin’ son of a gun Nature Boy Q at The Mothership on Saturday! See you there.

Is that pieces of a GI Joe man in the parking lot?

THE SCENE: The ANNEX aka Turd Ferguson Park: Sticky 64F




10 Side Straddle Hop

10 Big Boy Situp

10 Squats

Repeat 3 times



1.5 mile ruck with a friend

20 yards bear crawl with ruck then 10 pushups

20 yards bear crawl with ruck then 9 pushups

20 yards bear crawl with ruck then 8 pushups

20 yards bear crawl with ruck then 7 pushups

20 yards bear crawl with ruck then 6 pushups

20 yards bear crawl with ruck then 5 pushups

20 yards bear crawl with ruck then 4 pushups

20 yards bear crawl with ruck then 3 pushups

20 yards bear crawl with ruck then 2 pushups

20 yards bear crawl with ruck then 1 pushup



Flutter Kick x 20 IC

Slots, Choker, Speedy, Orange Julius, Zima, Roomba,  C-Lo


GrowRuck was cool do it.


Quivering Arms

THE SCENE:  A real beaut of a morning


Round 1

  • Super set
    • TRX triceps extension X 25
    • Swerkins + knee to chest X 25
    • Bench dips X 50
  • Super set 2 – same as above except 20, 20, and 40 reps (respectively)
  • Super set 3 – 15, 15, 30

Round 2

  • Mozy to Soybean Summit
    • Face brick wall in plank position, position hand #1 against the brick wall and then hand #2, bring hand #1 and #2 back down to plank position X 25
    • Run to top of hill, complete one burpee
    • Rinse and repeat

Round 3 – Finisher

  • Competitive tag – three rounds of “competitive” tag on playground

“Power tends to corrupt and absolute power corrupts absolutely” – Lord Acton

Whether you have much or little, be cautious in your use of power. Use it for good, to serve, and to love and not to abuse or indulge.

Speedy is even faster and agiler than once imagined.