Daily Down PAINment at Mothership

THE SCENE: Sunny, hot, and humid. Very little wind.

Slaughter Starter: Burpees x 10 OYO

Mosey to far end of Lower Parking Lot grass area (plank until all in)

Abe Vigoda IC x 10

Arm Circles IC x 20

Merkins IC x 15

Overhead Press IC x 15

SSH IC x 20

Mosey to benches in front of The Kitchen (Al Gore until all in)


  • Box Jumps x 20 OYO (plank until all in)
  • Incline Merkins x 20 OYO (plank until all in)
  • Dips x 20 OYO (plank until all in)
  • Mosey to Startex for B.O.M.B.S. (Al Gore until all in)
  • Partner #1:
  • Burpees x 50
  • Outlaws x 100
  • Merkins x 150
  • Big Boy Situps x 200
  • Squats x 250
  • Partner #2:
  • Backpedal half way down concrete path to the lake
  • Bear crawl second half of concrete path
  • Sprint up the grassy hill to Partner
  • Partners alternate until all exercises were complete (we didn’t quite make the full routine but Squeegee and Nature Boy probably could have done it twice)
  • Mosey around parking lot and circle up for Mary

Hello Dolly IC x 20

Nolan Ryan IC x 20

LBCs IC x 20

10 PAX – Orange Julius, Teacher’s Pet, Snookie, Nickelback, Nature Boy, Uncle Rico, Harbaugh, Squeegee, Hot-N-Ready, Pops
Task and Purpose: Think about the purpose of your tasks in life rather than just going through the motions. This applies at home, work, and F3.

Life is a grind but easier when we do it together.
PAX pushed hard today and it was tough. Great mumblechatter and encouragement. I could feel the energy when the men would holler for me to get up that hill to relieve Nickelback.

I intentionally had us doing BOMBS in close proximity to Ol’ Sounder as I had a cooler full of ice cold waters in the back of the truck. That was a life saver for some of us.

The Six Cone Crawl-O-Rama with Blindfolds

This workout was co-Q’d by Costello and Tree Hugger.

A perfect day to be at the Mothership; about 72 degrees.


Side Straddle Hops x 20
Arm Circles x 20; forward and backward
Costello likes to warmup with Burpees – 25 Burpees; done

Moseyed from the upper parking lot to the field next to the stage.  Six cones were situated in a rectangle, each about 20 yards apart.   PAX partnered up and went to a cone.  At the cone there were two exercises and instructions on how to get to the next cone.  One PAX had to be blindfolded while his partner guided him to the next cone.  The six cones had the following exercises and instructions:

Cone 1 – Diamond Merkins x 25, Alternating Shoulder Taps x 25, Crawl Bear to Next Cone.
Cone 2 – Lunges x 25, Little Baby Crunches x 25, Wheelbarrow to Next Cone.
Cone 3 – Merkins x 25, Big Boy Situps x 25, Bear Crawl to Next Cone.
Cone 4 – Carolina Dry Docks x 25, Flutter Kicks x 25, Army Crawl to Next Cone
Cone 5 – Monkey Humpers x 25, American Hammers x 25, Spiderman Crawl to Next Cone
Cone 6 – Squats x 25, Box Cutters x 25, Crab Crawl to Next Cone

PAX continued from cone to cone until we reached 7:45; water break, then moseyed back to the upper parking lot for Mary.

Mary was Dealer’s Choice; O’Positive led PAX in a mountain climber push-up exercise, Shoestring led PAX in ABCs, and Teacher’s Pet led PAX in leg raises.

11 PAX (No FNGs)

Costello shared a few words with the PAX.  Who is your guide 20/20? Who’s is Guiding your thoughts your senses?
Who is Guiding your Family – the news, the phone, television,
Social Media?
Or Is God Your True Guide..?

As Costello would say….it was a  blessed day.



July Ruck Sim AAR

THE SCENE: YHC took the reigns for this sim. While there’s never a good time to wake up at 0200, doing it after a dinner party on 4 hours of sleep is an especially bad time. YHC arrived at startex at 0240. O Positive was there waiting. Cars started flowing in a few minutes later. By 0255, we were all mostly assembled at startex and ready to go, although we were missing a couple HCs (they know who they are).

GORUCK events, and especially GrowRuck events, are team-centered, leadership-development events. It’s not about which single PAX is working the hardest; it’s about finishing together and learning something about yourself along the way. YHC’s goal for this sim was to simulate some of that teamwork/leadership dynamic and get some good miles under weight.

73*, gloomy, but lit by a full moon

F3 WELCOME & DISCLAIMER: YHC welcomed the PAX and disclaimed all liability for injury. None of us are professionals. Don’t hurt yourself, but don’t sell yourself short.

Bruce started us off with a gear check. Guys mostly had what they needed, with the exception being extra headlamp batteries (2 infractions). It was great to see that some PAX brought extras of some items to cover. Just as we were finishing up gear check, [Redacted] comes strolling up grumbling about Army terminology. One (1) late PAX resulted in an additional infraction. The penalty was 10 8-count body builders per infraction, paid in full. Bruce then led us through some PT (SSH, IW, man-makers, ruck-to-shoestrings). Next we did a circuit of merkins on one curb, bear crawl to the opposite curb (staying together as a team), merkins, bear crawl back. 

The PAX reassembled in two lines. In order to get the full experience (and really for a good gear test), we dipped our lower extremities into Hyde Lake to get our shoes and socks nice and soaked. [Redacted] said he’s never been wet at a GORUCK event, but others present remember the Great Monsoon of GrowRuck 05. At this point, YHC asked the PAX to stow their watches. [Redacted] responded, “Soybean, you’re starting to really chap my [expletive].”

YHC singled-out the PAX who had never completed a GORUCK event and randomly assigned a Team Leader (TL – Orange Julius) and Assistant Team Leader (ATL – Tomb Raider). TL was responsible for navigation, safety, communicating orders, pace, and spacing. ATL was responsible for keeping count of PAX and coupons. Our coupon inventory included: Two (2) 60-lb sandbags, one (1) 80-lb sandbag, one (1) ~35 lb water can (leaky), and one (1) 35-lb kettlebell. The PAX made a quick stop at the cars to retrieve the Med Ruck, then headed off. 

Our first objective was to pick-up supplies at Wolf River Greenway (1.25 mi). YHC did not provide a map or directions. TL did not know the way, but eventually found a PAX who knew where we needed to go. From the jump, [Redacted] was seen shaking water out of the jerrycan. When we approached the Wolf River Bridge, PAX were instructed to bear crawl across. PAX carrying coupons had to lunge walk. In an unfortunate lapse in judgment, YHC grabbed the 80-lb sandbag just before the bridge and had to lunge walk that bad boy across. We all suffered. On the other side of the bridge, Bruce was at the front yelling that he didn’t know where to go. At the very last minute, instructions were passed forward on which way to turn at the fork. 

We arrived at Wolf River Greenway parking lot several minutes ahead of schedule. PAX took a breather, then YHC instructed TL that there were two railroad ties planted in the area that we needed to pick up and transport. TL grabbed four PAX to retrieve the logs and prepare for departure. Bruce gave us all a quick lesson on handing off sandbags without losing much pace. 

YHC also took this opportunity to share my COT content on Candor, which is “graciously telling the hard truth and demanding to hear it from others.” See Q Source here. In the spirit of candor, we took a minute to give TL feedback on his performance. The PAX shared some positives and opportunities. TL took these words to heart, and we prepared for our next movement.

Our next objective was Regel Pharmalab (~3 mi). This ended up being quite the adventure. It’s basically a straight shot down Wolf River Blvd, but it took us most of that distance to figure out how to rotate logs and coupons with some efficiency. We ended up being divided into four, 4-man teams. Two teams on each log, and two teams with the coupons. Then the log and coupon teams swapped out. It was a terrible three miles, and we kept a terrible pace. 

We arrived at the empty lot across from Regel, dropped the coupons, and reformed our ranks in the luscious, dewy grass. YHC had tapped Shoestring for a short beatdown here before making the return trip. Shoestring looked over at me and said, “I really don’t want to do what we’re about to do.”

He then instructed us to form two lines, laying on our stomachs, with your feet on the shoulders of the man behind you. We did a number of push-ups in this position on his “up” and “down” commands. This was also terrible. When we were done, [Redacted] stood up and said to the man in front of him, “Your grundle smells like a grundle.”

Next, Shoestring had us low crawl across the field (~80 yards) with all coupons and one of the logs. This is where we discovered that the supple-looking grass was actually evil botanical razors, likely one of Slicnut’s R&D projects to try to keep ruffians from the other side of Kirby from playing on Germantown’s grass. During this exercise, YHC inadvertently grabbed a soft pile of dog poo with my bare hands. Good times.

Our next objective was to ruck back to startex via the greenline (~4.25 miles). We left the dumb logs in the dumb grass because we were going to have to keep a pretty brisk pace. Lots (and I mean lots) of confusion and complaining about the coupon rotations. TL decided to call for rotation every 2 minutes, which was a great call. However, somehow weight wasn’t rotating up and down the line like it should have. [Redacted] shared all of his feelings about it, but failed to inspire any improvement. He did succeed in dumping the rest of the jerrycan water out on the Wolf River bridge.

We made it back to startex at 0700, did a quick count and name-o-rama, and took a pic. Several of us headed to Mothership (Uncle Rico’s VQ) – some drove, some rucked, Nature Boy sprinted with his ruck. The ruck to/from startex was 8.5 miles. Adding the ruck to Mothership ended up around 9.5.

17, no FNGs

Candor. Reject subjective feelings. Give and seek honest feedback from your brothers. 

The PAX came out strong. I think more than half of our group had never done a GORUCK event, so this was probably the closest they’ve experienced. Ruck workouts during the week are great, but you can’t fake several hours under weight and the toll that takes on your mind and body. It was interesting that even the GRTs among us were complaining about being sore and chafed after the event. I thought I had all that figured out! 

T-CLAPS to: Orange Julius for leading the group; Tomb Raider for always trying to take coupons from someone; Rabbit for working through a cramp on the last leg; Giant for rallying on the last leg; Bruce and Shoestring for playing cadre for a minute; and everyone else for coming out to suffer and get stronger together. 


1) Be ready to take the reigns if you’re assigned a leadership position. You may have to adapt your standard leadership style based on the needs of the group.

2) Be creative with moving/rotating coupons, and communicate the plan to all PAX. It took us a while to come up with a good rotation plan, and even then it was far from perfect. 

3) Be aware of the guy next to you and bear his load. It’s inevitable that someone is going to struggle during GrowRuck – physically and mentally. We’ll need to pick each other up. If a guy is lagging behind in the back, go check on him. 

2.0 Workout at the Mothership

THE SCENE: A beautiful, sunny day at the Mothership, 89*. 

F3 WELCOME & DISCLAIMER: PAX and shorties were welcomed. Somewhere on this great big ball we all live on, I’m sure someone was giving a disclaimer about something. 

WARM-O-RAMA: PAX and 2.0s were treated to a cornucopia of warm-up moves: SSH, Windmill, Imperial Walker, Hillbillies, Goofballs (crowd pleaser, no seriously), slow count squat, regular squat, slow count merkin, regular merkin, LBCs, big boy sit-ups. 

We moseyed down to the bottom of the hill by the lake. It was a very chaotic, slow mosey. There were dogs, strollers, men in flip-flops, kids running the opposite direction, etc. It was everything it should have been. 

We lined up along the sidewalk facing up the hill. On “Go”, sprint to the top, do 10 squats, then go back down the hill doing something other than walking or running (like rolling, somersaulting, crawling). Did that three times. 

Next round, get to the top doing something other than walking or running, 10 sit-ups, run down. Did that three times.

Chaotic mosey back to the parking lot. Line up along one curb.

PAX counted off by 4s. Everyone did their assigned movement across the lot to the opposite curb, did 10 squats, and did their movement back. We did this 4 times, rotating the movements for each group.
1s: hop
2s: run backwards
3s: side shuffle
4s: skip

FiA Doula took over and led the PAX in a core circuit: plank, side plank, reverse plank, Russian twists American hammers, superman. 

33, give or take a few

YHC shared a passage from Deuteronomy where God is instructing his people to keep his commands and the traditions He’s given them (like the Passover). In 6:20, it says, “When your son asks you in time to come, ‘What is the meaning of the testimonies and the statutes and the rules that the Lord our God has commanded you?’ then you shall say to your son, ‘We were Pharaoh’s slaves in Egypt. And the Lord brought us out of Egypt with a mighty hand.'”

God gave his people rules and traditions to point them towards his mighty works and his gracious mercy. As parents, we should be building routines and traditions into our lives that point our children toward those truths. 

This was our second 2.0 workout, and our first workout with FiA. Everyone seemed to have a good time. The original plan was to use water balloons. However, YHC is a rule-follower and found out that water balloons are against the rules at Shelby Farms. We’ll plan for water balloons at another AO soon.

Shout-out to Doula for leading Mary, and to Mama’s Boy and Tomb Raider for bringing cold drinks!

Perfect Day at The Mothership…Perfect.

THE SCENE: Beautiful day at the Mothership. About 78 degrees and very few clouds in the sky. There was a nice breeze and a great energy.



Mosey’d one lap around the parking lot waiting for the Ruck-a-Beasts to arrive.

Imperial Walkers (IC) X 15

Daisy Pickers (IC) X 15

SSH (IC) X 15

Stretch what ails you for 30 seconds.

30 seconds-ish of Russian Baby Makers

30 seconds-ish of World’s Greatest Stretch


Count off into teams of 3 (after establishing teams each team will designate themselves as 1,2 or 3 within their team)

Each team was armed with at least one CMU 

There was 6- 6minute AMRAPS with 1 minute rest between rounds.

At the start-  Team member #1 mosey-ed 300meters around the parking lot.

Team Members #1 & #2 alternated 40yard sprint ladder (40yds each way) while the other team member performed the specific CMU movement assigned to the round until team member #1 completed the mosey. (At this point Team Member #2 began the 300Meter mosey while #1 & #3 alternate 40yd ladder and movement…etc.)

As time expired for each round, each member who was not on the 300meter loop  returned to base and held CMU plank until the last man mosey-ing made his way back to base (All plank-holders yelled with support and encouragement as the men mosey-ing made their way back to base as fast as possible.)

1 minute rest between rounds.

Moved onto next round movement. Team member #2 started mosey-ing in Round 2, etc.

AMRAP #1- Front Squats

AMRAP #2- Curls

AMRAP #3- Overhead Squats

AMRAP #4- Merkins on CMU

AMRAP #5- Squat thrusters

AMRAP #6- Extended CMU static holds (We didn’t do Round #6 because I thought we were out of time.)

We had a few minutes to kill so Gus, Nature Boy and Teacher’s Pet took up my slack and drove us home.

30 Flutterkicks in cadence

30 Gas Pumpers(?)

Arm circles (Not real sure, I had basically blacked out by this point.)

18 total PAX
3 FNG’s
Jacob Harlan- Nickelback
Louie Caesar- Hot-n-Ready
Patrick Fisher- Laetner

The world promises you comfort, but you were not made for comfort. You were made for greatness. — Pope Benedict XVI

Vulnerability. Selfishness. Comfort.
We all want to be loved and accepted. I find that the best way for me to connect with individuals is through allowing myself to be vulnerable and put myself in positions where there will be a degree of failure imminent.
It’s not all about me.
If I don’t lead, I don’t have the opportunity to make a mistake. If I don’t allow myself an opportunity to make a mistake, I take away the opportunity for another member of the group to be of service and help to teach me.
It’s not always about us succeeding but sometimes the opportunity is in our failures that we have the chance to lift each other up and teach through action.

When I allow others to see into my fear and insecurities, I immediately have produced a commonality in which brotherhood is built. To act as if we are above the things which are part of the human condition is to resist the bond of friendship.


It was a great day with great people. I love how everyone kept a watchful eye on me and were happy to jump in and help where I needed it. I enjoyed listening to everyone holler for the folks that were finishing their mosey’s. It was a tremendous experience.

I don’t know of any announcements. I don’t even speak y’alls language yet, so I have no idea what you are even talking about most of the time.

0 Days Without a Lost Time Accident

An absolutely beautiful 80 degrees with a nice breeze.  Perfect day to get after it.

Did it, except for the part about watching where you step.

SSH (10 in cadence, 10 silent).

Warning was given that there would be a penalty if we didn’t all finish together. A few PAX were out of sync by rep 3, so the penalty was a foregone conclusion:  10 burpees OYO.

Daisy Pickers x15 IC
Imperial Walkers x15 IC
Mosey to field behind the stage.

Note: This was originally going to be an Indian Run, with the last person  sprinting to the front while pulling a rolling cooler full of water bottles and leaving it there for the next last person to sprint with.  However, I Omaha’d on that for three reasons:  1) it was not oppressively hot,  2) we had to park in the farther lot because of ANOTHER private event closing the normal lot, and 3) that cooler was freaking heavy.  So PAX were advised to grab a bottle out of the cooler and bring it with them on a normal mosey to the stage.

This morning’s THANG was Ultimate Frisbee with penalty burpees.  (Note:  this plan was shamelessly stolen from Granola’s workouts last December and June.)  I had arrived early and set out cones in the field behind the stage to mark an official length UF field; 64 meters from end zone to end zone, with a field width of 37 meters.

In an effort to keep teams somewhat even, and to add a little extra smokeage to the PAX, teams were determined by a series of sprints.  All PAX lined up on one goal line and sprinted to the opposite end zone.  The fastest person assumed the plank position in that end zone, and the slowest jogged back to the other and planked there.  Remaining PAX raced again back to the original end zone, where the fastest person planked with the slowest from heat 1, and the slowest jogged back and planked with the fastest from heat 1.  Rinse and repeat until everyone was in a team.

*Note:  This sucked.

Now with everyone gassed, we began play.  The rules were simple:  the offense can only move the disc by throwing it.  Any incompletion results in a turnover to the other team.  Any contact results in a foul and a turnover.  The first F3 twist was that any time the disc touched the ground for any reason, all PAX (on both teams) had to immediately perform 2 burpees.  Each person could resume play as soon as his 2 burpees were complete.  The second F3 twist was that the scoring team assigned the mode of transport with which the other team had to shamefully slink back to the other end zone.

Modes of transport that were used:  Bear Crawl, Crab Walk, Army Crawl, and some questionable skipping movement that we shall not discuss further (NTTAWWT).

Things went swimmingly until about the 47th minute (darn you World Cup for introducing me to this unholy and abhorrent method of timekeeping), when Slicnut attempted to pass the disc to me.  It was a beautiful throw, right on line and just a few feet above my head.  With incredible grace belying my substantial girth, I leaped into the air and grabbed the disc.  The East German judge gave me a 0 for the dismount; I came down and rolled the same ankle that I nearly broke a few weeks ago at Captain Obvious’s Morg Q.  I’m pretty sure our PG-rating was maintained, but I very nearly added a 4th F to the group.

Play was suspended due to injury with the team of Captain Obvious, Choker, C-Lo, Corky, Gus, O Positive, and Slicnut winning a narrow victory.  Tree Hugger headed back to STARTEX to move my truck to a closer lot, while Captain Obvious and Costello went in search of a golf cart, stretcher, or LifeFlight pilot to perform the extraction.  While they were doing that, Gus, the ultimate HIM, took charge and led the remaining ambulatory PAX in an impromptu Mary.

This is what I think happened; however, I was a bit preoccupied with icing my ankle and trying not to splash.

Flutter Kicks IC
Jane Fondas IC
Something Else IC

14 PAX (1 FNG):  Captain Obvious, Choker (QIC), C-Lo, Corky, Costello, Crowder, Gus, Nature Boy, O Positive, Riblet (FNG), Shiplap, Slicnut, Teacher’s Pet, Tree Hugger

I’ve been reading through the QSource lately, and with GrowRuck coming in September I’ve been thinking a lot about my Joker.  3 of the first 4 QPoints deal with the royal family of leadership development: the King (physical fitness), the Queen (diet and nutrition), and the Joker (whatever each man’s personal stumbling block is).

Since joining F3, I’ve been doing pretty well with my King.  Unless I’m traveling, I generally post 4-5 times a week.  But my personal Joker seems to be ignoring my Queen.  Because I post on most days, I fool myself into thinking I can eat whatever I want.  I try to out-King my Queen, which does not work.

With GrowRuck on the horizon, I have realized that the best way I can prepare for it is to drop as much body weight as I can in a healthy way to make up for the extra weight we’ll be carrying in the Ruck.  I don’t have a very strong track record of doing that alone, which I why I brought this up in my COT – I need accountability.

Unexpected bonus:  as I was about to close the COT, O Positive asked me what form of accountability I was looking for.  I was not aware that F3Memphis already has a group of guys working on this exact thing, using the #pound-for-pound channel on Slack.  Ask, and ye shall receive.  Thanks, F3!

Captain Obvious and Costello returned cartless, stretcherless, and pilotless.  However, their diligence was greatly appreciated by YHC.  Tree Hugger rolled up a few minutes later in my truck, disregarded the signage and obstacles intended to prevent vehicles from entering the park, and entered the park.  At first I was worried this would incur the wrath of whoever was on duty, but if someone had been on duty I would have been in a golf cart by then.  Corky and Slicnut got in a little extra Mary by buddy-carrying me to the truck.  Thanks brothers!

GrowRuck.  Do it.

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

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.

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.