Mother-Ship Final 4

THE SCENE: 55 degrees and Sunny…I’ll dare say PERFECT!  




WARM-O-RAMA: (Foul = 4 Burpees)
SSH – 4 IC + 16 Silent

Daisy Pickers – 4 IC + 6 Silent

Imperial Walkers – 4 IC + 6 Silent

4 Suicide Ladders



Partner up for a Final 4 (400) workout

P1 jogs to bottom of hill, does 4 Bobby Hurleys on each hand, then back up the hill while P2 exercises

400 Merkins

400 Lunges (1=1)

400 LBC

400 Curb Dips



4 rounds of Guantanamo



8 PAX (1 FNG – Garmin) – Teacher’s Pet, Nature Boy, Tremor, Chuck E. Cheese, Laettner, Mud Pants, Bailout – QIC  



My wife blew her knee out a couple of weeks ago skiing.  Torn ACL, torn MCL, broken Tibia.  She BLEW IT OUT!

What struck me as odd is that she had been skiing with me on black diamond “Expert” slopes all week.  In fact, she had just finished one and was on the Green “Easy” slope on the way down to the lift when she fell.  She was watching our kids ski and took her eye off the fresh powder that caught her ski and caused her to go down. 

This created a life lesson for me as it relates to my spiritual life.  When times are tough, you are focused, you are really paying attention to what’s going on around you, you avoid other pitfalls and snowdrifts. 

When things seem easy, you feel like you have it all under control.  You rely on you instead of on your faith.  When things seem easy, your prayer life may fade, you might not dig into the word as much, you just take your eyes of the slope…or off the ball. 

Be diligent in all you do.  Keep your eyes open.  Evil will attack you when you think your simply skiing down a green. 



Glad to see Chuck E Cheese and Mud Pants complete their 345 week.  Chuck E and I visited 6 different AOs this week and it was great to see/meet lots of HIM around the city.  


You Just Gotta Be Ready for Those Curveballs


Overcast and cool, perfect weather for working out in short sleeves and shorts – spring had arrived in Memphis. And then promptly got the heck out of dodge by Saturday night.


We welcomed an FNG who may or may not be able to talk about what he does for a living. The PAX were disclaimed – the Q may or may not have used the word “physiology” with accuracy in his disclaimer. I think we broke some new ground there.


  • Q disclosed that he would call audibles from time to time during the workout
  • 21’s: 4-count side-straddle hops 1-5 out loud, 6-21 in your head and everyone must stop together at 21 or penalty. No penalty was earned and the Q refrained from purposely messing it up. That’s a page from Tomb Raider’s book and I’ll leave it there.
  • Windmills: Spread your feet wider than your shoulders with your hands straight out from your sides. With your legs straight, touch your opposite toe with your hand.
  • Frankensteins: stand with arms straight out, raise each leg as high as you can toward the corresponding arm, knees slightly bent.
  • 10 Burpees: because they are terrible.


  • 26 stations – AMRAP individually at each station for 1 minute
  • When the Q calls an audible, we’ll stop our exercise and do something hard
  1. 4 x 4’s
  2. CMU presses on ground
  3. Squats
  4. Shoulder taps
  5. Lunges
  6. CMU overhead press while standing

Audible! 10 burpees were assigned

  1. Air chair
  2. Derkins
  3. Squat jumps
  4. Plank jacks
  5. Monkey Humpers
  6. Pickle Pounders

Audible! 10 burpees were assigned

  1. Bobby Hurleys (some dude in a Duke shirt kept screaming about Christian Laettner)
  2. 8-Count Body Builders
  3. CMU tricep extensions
  4. Carolina Dry Docks
  5. CMU Colt 45’s
  6. Mountain climbers

Audible! Let me remember…oh, yes. 10 burpees were assigned

  1. Side planks
  2. Curb Merkins
  3. Cusak – running in place with a CMU over your head (singing “In Your Eyes” optional)
  4. Curb dips
  5. Duck walk
  6. Joe Louis (4 count – punch, uppercut, duck, recover)
  7. Smurf Jacks
  8. Suicides


  • LBC’s
  • American Hammers


  • 7 PAX, 1 FNG named as Jinxy Cat in reference to the cat, Mr. Jinx, from Meet the Fockers
  • Tremor, Teacher’s Pet, Rocket Launcher, Sonic, Rabbit, Jinxy Cat, Laettner, Yardsale


Life throws us curveballs and we don’t get input on what they are or when they are coming. The best that we can do is prepare each day to be ready for their inevitable arrival so that we can be strong for our families, our communities, our friends, and ourselves. We may be working extremely hard and doing everything we should but that doesn’t mean that things outside of our control won’t arrive and when they do, it just means that we have to work harder. F3 helps us to be ready – our people need us to be ready. We can be grateful for the people in F3 and the opportunity to get better to be ready together.

We prayed for Rabbit’s family as he looks for work that will allow his to use his strengths, find purpose, and provide for his family.

We prayed for the men of The Crucible as they undertake their CSAUP this morning.


Congratulations to Laettner for achieving his 345 this week!

The Problem

THE SCENE: Crisp and delightful morning.

  • SSH IC X20
  • Imperial Walkers IC X20
  • Arm Circles IC X20
  • Merkins IC X10


Our problem we got to carry for the duration of the workout was a 50 pound exercise bag known as The Problem. PAX had to ask for it to be taken from them when they were tired of it. It was up to each individual to determine when they wanted to pass it to someone else. Each PAX would use The Problem for all exercises that could reasonably be done with it (Squats, burpees, etc).

Mosey to berm near walnut grove.

11s on hill – Hand Release Werkins/Squats. 11s were done up and down the other side of the hill, meaning that the PAX would have to run up the hill, then down the other side before completing each exercise.

Crawl Bear up the hill (feet first) and Bear Crawl down.

11s on the hill – Carolina Dry Dock/Body Bag Builder (You’re welcome OP)

Walk crab up the hill (feet first (also, stupid hard)), and then crab walk down the hill.

3 Hill Sprints and SSH till all in.

Mosey back to Start Ex.


Partnered up and did some Bring Sally Up with BBS. PAX interlocked feet and went halfway down on “Bring Sally Down.”

Flutter Kicks IC X60

Stargazers OYO 30 seconds

Steinbrenner, Sonic, Yard Sale, Teacher’s Pet, Grimace
We all have problems. Asking for help with those problems is hard, especially as men. Saturday’s problem was just carrying around a 50 pound bag everywhere. For our problems outside of the exercise, we have to know when to ask for help. It’s easy to hold on to a problem and think that we got this, but as evidenced by the workout, whoever holds on to the problem long enough burns out, slows down, and gets behind – something completely normal given the circumstances. You’re surrounded by men, by pastors, by counselors, by spouses, by friends, by PAX, and by Christ, all of whom are willing to help you carry your problem.

Yard Sale and TP held onto The Problem the longest and got a killer workout. Beasts!

Nature Boy is faster than I thought. Couldn’t hang with him in the Buffalo 50k Relay. I still owe Halpert $30.
Crucible this Saturday. YHC will be working, but will send warm thoughts and prayers to the PAX having a good time that morning.

We All Need It

THE SCENE: 30ish feels like 20ish with the windish.


Dutifully done. Lil Stretchy done.

Rucked clockwise around Patriot Lake for 2.2 miles, then turnback for 4.4 miles total. Cut a little short for time.

There’s something about Mary, she wasn’t there bc girls ain’t allowed. They came later for FiA.

5 PAX, 0 FNG: 2 *345*ers, Dial-Up and Hello Kitty, Shoestring (Shoelaces was absent), NatureBoy, QiC Photoshop

Off the cuff, so best I recollect, here’s what I shared: Encouragement. We all need it. Especially when things get difficult, which is a lot. We have a great group of fellow HIMs to push us, lift us, motivate us to be better, do better.

Pace should have been faster but my inexperience with leading a ruck made it difficult to pace it right, however, it worked out because mumblechatter was good and it allowed us to conserve for Shoestring’s Q School that was to come.

Nature Boy’s Father-in-law Dennis diagnosed with cancer. Pray for peace and health, but also that NB can connect with him and love on him.

Q Schooled on a Saturday

THE SCENE: a cloudy 32 degrees with a slight 5 mph breeze coming from the Northeast.

Disclaimed… and disclaimed… and disclaimed AGAIN. YHC went through why we do what we do on Q.  Talked about calling out exercises, cadence and other random stuff

SSH IC x20
IW IC x20
SSH IC x20
How to NOT count cadence
SSH IC Silent 20 count
Penalty Burpees x10

Mosey around to the lot and up the street to the stop sign at the top of the hill.  
Freddie Mercury til all-in
Bear Crawl 50+ yards to the speedbump. Mosey back to the parking lot.
Plank til all-in.  YHC talked about different ways to lead “the thang” is partner exercises or OYO routines.  We will do both.

Partner Up…
Dora 1-2-3:
100 Merkins
200 BBS
300 Squats


Mosey and burpees… more mosey, more burpees.  We pushed ourselves pretty hard on the mosey and burpees.

American Hammers IC x30
Flutter Kicks IC x20
Hello Dolly IC x20
Mountain Climbers 30 secs. OYO

22 pax.  (1 FNG: Smoker)

As men, we need to get right ourselves before we can help and lead others.  listen to the 43 feet podcast and come to Q Source lunches to talk more about getting right in your personal Fitness, Fellowship, and Faith.

Hello Kitty and Dial-Up KILLED it this morning to finish off their 345 week!  T-CLAPS to these HIM who pushed themselves this week.  All the men pushed themselves this workout.

Service Project

Dice, Dice, Baby @ Mothership 2/2 – Halpert Q

THE SCENE: Gorgeous 38 degrees, sunny

F3 WELCOME & DISCLAIMER:  Given, no FNGs, no money involved, do not hurt yourselves


SSH x50 IC

Slowwwww Daisy Pickers x10 IC

Bat wings 

OYO for one min

Mosey yog out and back to stop at base of hill


11s on the hill

Start with 1 rep squats at top work up to 10

10 reps Carolina dry docks down to 1 at the bottom

Mosey for a loop around the lot, stop by shovel flags

Dice Dice baby

In a clockwise rotation, PAX will roll the dice one at a time.  Roller can call IC or OYO of the exercise and rep count rolled.

We went 18 dice rolls.  A LOT OF REPS WERE COMPLETED.

As we mosey’d post the 18th roll, @Nature Boy called for an audible.  QIC asked @Nature Boy to lead the men to his choice next exercise.

We found ourselves doing wheelbarrows with partners on about a 200 ft loop drive opposite the Fedex Event Center.

Next, we did an Indian run to the top of the hill.  Near the top, for the last 75 yrds, we changed to two by two partner bear crawls where the PAX got to learn a bit about their partner.  

Indian runs back to ENDEX for Mary time.


Alarm at 7:55am, immediate transition to 5 minutes of Mary

C-LO led us with Thor’s to 4×16

Dealers choice until time expires.

Pops – Flutter kicks IC x25

Hello Dollys IC x25



18 PAX (0 FNGs):  Nature Boy, Rosetta Stone, Stephen King, O Positive, Pirtle, Teacher’s Pet, Anklet, C-Lo, Steinbrenner, Dial Up, Pops, Laettner, O’Reilly, Tremor, Passport, Orange Julius


Be present with your families, concentrica, wherever you are.  Don’t be caught on slack when you’re spending time with your wife.  Same with your kids.  F3 is important and we’re better men because of it, don’t let it distract you from what you’re primary responsibilities are, what you’re getting better for, who you’re getting better for.  God, Wife, Kids, Work – in that order.  F3 and anything else that you spend time on should be spent in such a way that honors God, your wife, and kids.


I’ll say it again – 35 minutes of dice rolls and reps is tough, I don’t care who you are.  Rosetta Stone is more of a PLC guy than a BC guy.  I kid, I kid, he had traffic issues and got to BC just in time to join us for Mary.

HC now for Crucible 3/30.  You can do this.  We can do more than we think we can when we have our brothers beside us.

Pearls on a String

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THE SCENE: Clear and brisk. 30 degrees. YHC planned a whole bunch of partner exercises and spent the previous night praying for an even number of PAX to post.

7 showed up…


Delivered properly and on time.


  • Alternating Quick Feet/High Knees
  • 1,2,3 Touch the Deck x10 IC
  • ISW x10IC
  • YHC’s most favoritest stretch

PAX formed up a 2.15 mile Indian run around the perimeter of Hyde Lake stopping at selected locations to to perform the following partner exercises

  • Wheelbarrow 185 yards

7 PAX tho, member? 👆Anyway YHC singled up for some lonely bear crawls. 😔 That was when an unfamiliar figure came running up YHC grabbed his attention and invited him to git it with us. An invitation he quickly accepted. Basking in the victory of line-of-sight EHing this dude until he introduced himself as Sonic. Oh… nice to meet you Sonic. At least we have an even number now, amiryte? Moving on.

  • Partner Push/pulls. – 20 of each IC (experimental exercise. It failed hard so we made up for it with some dips. Cobains, boyz. nerr again.)
  • Partner Alternating Merkin Shoulder Taps – x20 IC
  • Partner Crawl Under/Jump Over – x10
  • Partner Carry – 80 yards then flipflop
  • Leap Frog – 100 yards
  • Partner Assisted Laydown/Standup – x10

The PAX arrived back at startex with 5 minutes to burn.

YHC’s patent pending CMU Circle-O-Greatness!

PAX on their six in a circle, shoulder to shoulder, facing outward, odds holding coupon. On YHC’s command begin passing coupons in the clockwise direction until Q’s coupon makes two full revolutions then reverse. Rinse and repeat.

8 PAX, 1 Willy Loman, and 1 Capri

Reluctant Yankee (WL), Teachers Pet, Passport, Snookie, Tree Hugger, Billy Blanks, Sonic (C), Soulja Boy (QIC)


The Man in the Arena: It is not the critic who counts; not the man who points out how the strong man stumbles, or where the doer of deeds could have done them better. The credit belongs to the man who is actually in the arena, whose face is marred by dust and sweat and blood; who strives valiantly; who errs, who comes short again and again, because there is no effort without error and shortcoming; but who does actually strive to do the deeds; who knows great enthusiasms, the great devotions; who spends himself in a worthy cause; who at the best knows in the end the triumph of high achievement, and who at the worst, if he fails, at least fails while daring greatly, so that his place shall never be with those cold and timid souls who neither know victory nor defeat. 

Great Mumblechatter this morning. Excellent to have the New Orleans Nantan (Reluctant Yankee) with us. Thanks to Sonic for being YHC’s ram in the bush during bearcrawls. YHC loves even numbers. Tclaps to Tree Hugger for joining the prestigious ranks of those in Club 345! Coffeeteeria was enjoyed at CFA afterward.

huh uh.

Wet Bombs

THE SCENE: Dark and gloomy, about 60 degrees and raining.  One pax commented that it was “nasty weather,” while another mentioned it was beautiful.  #perspective

Side Straddle Hop x 25
Front Overhead arm circles x 14
Back Overhead arm circles x 14
Monkey humpers x10
Windmill x 15
Butt kickers 45 seconds
High Knees 45 seconds
Quick feet 45 seconds

Mosey to the playground
We moseyed towards the Woodlands Discovery Playground. Some grumbled about it being uphill or some nonsense. We arrived at the Pit  with slides where the Q intended to work but alas there was a foot of water that had collected.  While that may have been a fun place to exercise YHC called an audible and opted for higher ground on a different part of playground near swings and such.

There we rested for for an explanation of the next ~35 minutes of how we were partnering up and doing lots of B.O.M.B.S. in the rain.  One partner worked on the reps while the other partner ran around the playground on the trail. Partners worked together to cumulatively perform:

  • Burpees x 100
  • Overhead Press x 150
  • Merkins x 200
  • Big Boy Sit-Ups x 250
  • Squats x 300

There was much complaining about the number of reps, but hey this is the Mothership and we had time to kill!  We ended up covering about 3.5-4.5 miles each on the runs.  YHC stopped partners while on Sit-ups and moved all of us on to squats so we could end on time.  Don’t worry, we’ll get them all in before its over.

Everyone finished those 300 squats about 15 minutes before the hour we moseyed back, pausing halfway there for some plank and–for those who chose to–more merkins.

When we arrived back at the flag we sat on our 6 and completed those big-boy sit-ups with the help of one another.  Then we proceeded to do the following until 8am:

  • Iron Cross for about 60 seconds
  • Flutterkicks x20
  • LBCs x25
  • Hello Dolly x10

1 for pre-run:  O Positive
6 for BC:  Crayfish, Snookie, Pirtle, Tremor, Nissan, O Positive

“Go unless you get a no” is something I learned from Irwin McManus in his book, Chasing Daylight.  Too many sit on their hands waiting for a sign before they get out there and do that which they were made for.  The 6 of us overcame that obstacle this a.m. when we came out and worked despite the rain and gloom.  May this be incentive for doing it in real life.  What challenge/opportunity/calling do we have some sense of but are not taking action on?  Waiting until the perfect opportunity is presented or for when we have all of the information is too late.  Go unless you get a no.  Don’t be stupid–get counsel, pray about it, etc. but don’t wait to take steps of action despite discomfort, lack of time, excuses, and all the rest.  Get off your hands and go do something with your life.  That is all, amen.
Prayed for Micah and Pirtle’s family as they prepare for scans at St. Jude this Wednesday.  Prayed for Pax at Battle of the Bulge that they would be safe and work hard.
MLK Convergence on Monday.  No OF

Saturdays for the Boys

THE SCENE: Coldish start in the 40s, finish in sunny high 40s
F3 WELCOME & DISCLAIMER welcomed & disclaimed

  • SSH  x50
  • Daisy Pickers x19
  • Mummy Kicks x19
  • Imperial Walkers x19
  • Polka stretch x19
  • Mosey 1 lap

We started out with doing 12 rounds of 5 burpees every 30 seconds (60 burpees)

  • INDIAN RUN – From there we moved by way of Indian Run up hill (Great View Drive), took a left and finished at the Visitor’s Center
  • 11s – In front of the Visitor’s Center, we started with 10 BigBoySitUps and ran 50 yards for 1 Bobby Hurley, then back for 9 BBSUs and down for 2 Bobby Hurleys…finished with 1 BBSU & 10 Bobby Hurleys
  • Post-11s – Mosey down paved pathway to the theater to finish out our Burpee Downpainment. We did 8 more rounds of 5 burpees every 30 seconds (well we did 10 in 60 seconds to finish out 91-100).
  • Moseyed to the Kitchen (RIP) Benches for 10 Derkins, 10 Dips, 10 Erkins.
    • Pops said, “Thanks sir, can I have another?” so then we rinsed and repeated for 10 more of each.
  • Moseyed back to STARTEX for MARY


  • LOLs – Each side x15 for “Ls;” for “Os” we did clockwise x8, counter clockwise x8
  • LBCs x19
  • Gas Pumpers x19
  • Dying Cockroach x19

22 PAX (2 Starkville FNGs – BabyBop & Clueless)

The Pre-Ruck had 1 FNG -> Blue

PAX read on Q Source about Disruption and admitted this was a growth area in his work. Needs to rely on others and receive disruption without being bothered. 


YHC appreciated the turnout amidst other options like 3AM Ruck Sim and the 4AM Star Course Ruck Training. Great mumblechatter and turnout by midtowners/inner-loopers (TCLAPS to Park Bench and Lodge!). The event was highlighted by 5 completers of Club 345: One and Done, Jailbait, Pops, Lipton, and O Positive.


Date: 01JAN2019

AO: Mothership

QIC: Gus

PAX: U-Rock, Roomba, Granola, Bookworm, Cowbell, Sonic, Lodge, Park Bench, Teacher’s Pet, Anklet, Tiger Lily, Grimace, Commie, Rousey, Cheddar, Dial-Up, Soybean, Choker, Potiphar, Mile High (visiting from Dallas TX), Bottomless, Pops, Billy Blanks, Tree Hugger, Bombay, Altar Boy, Nature Boy, Casio, Lipton, Tremor, Halfpipe (visiting from Jackson MS), Crayfish, One & Done, Snowman, O Positive, Jail Bait, Rabbit, Black Diamond, Lazarus, Speaker, Stephen King, Orange Julius, Halpert, Pablo, Rosetta Stone, Gus | FNGs (4): The Sizzler, Guess Who, Nissan, Homebody

Conditions: Clear and 48F; B-E-A-utiful!


DISCLAIMER (given, with apologies, after the first two exercises of Warm-o-Rama)

SSH IC x 19
Pike walkouts OYO x 10
Daisy Pickers IC x 19
Side Stretch (hold each side 30 secs)
Annie IC x 10 (each side)
Groiner Stretch (hold each side 30 secs)
Fire Hydrant IC x 10 (each side)
Baby Arm Circles IC x 10 (forward & reverse)
Windmill IC x 19

* Mosey nearly one lap around parking lot; partner up *

100 Merkins
150 Squats

* Mosey north to small hill; find a partner with similar body type *

PAX 1 carries PAX 2 up the hill.
Mosey back down.
PAX 2 carries PAX 1 up the hill.

* Mosey to visitor center *

(Combined reps always add up to 19.)
10 HSPUs; 9 squats
9 HSPUs; 10 squats
. . . .
2 HSPUs; 17 squats
1 HSPU; 18 squats

* Mosey back to SP parking lot; Monkey Humpers along the way just for good measure *

Flutterkick IC x 19
Hello, Dolly! IC x 19

Ratchet Shoulder Blaster to ENDEX

Count-o-Rama (50)


COT / BOM: In the coming year, don’t let external conditions determine your level of Commitment.

MOLESKIN: The Sky Q blessed us with a beautiful morning, and the PAX showed out. Only a couple complained of their physical status before the workout began, which led me to believe that the PAX rang in the new year without over-indulging. Those who partied with F3 Memphis at the 2018 New Year’s Day Convergence were familiar with many of the elements of today’s workout, but we were about 40 degrees warmer than one year ago. The difference in temperature is what inspired my challenge to the PAX–meet your commitments regardless of external conditions. Today was pleasant, but the storms are coming.

T-claps go out to…

  • Rabbit, who long ago EH’d a Texas Man, who eventually posted in Dallas and was named Mile High. Mile High ended up posting today and bringing two FNGs, which means Rabbit is credited with three PAX! The Man knows how to multiply.
  • U-Rock, who took some amazing still images of today’s workout. You can tell he used to work at Olan Mills.
  • Halfpipe, who probably only posted because his little brother asked him to.
  • Snowman, for carrying my Six up that hill.
  • O Positive, Bradshaw extraordinaire, for bringing food and beverage for Parking Lot Coffeeteria.