F3 Memphis 2-Year Anniversary Celebration

It was a special honor to lead 116 of the greatest HIM in the F3 Memphis Region this gloom out at their 2-Year Anniversary. Thank you Soybean and the rest of the PAX who decided to remove themselves from the fartsack to join YHC and celebrate this epic milestone. There were also 29 PAX who came early for a Ruck and others who PreRan.

At 0700 we took a mosey over to the FedEx Event Center Circle and began with the F3 Disclaimer and the following:


We began with a quick warmup by performing the following in cadence: Side Straddle Hops, Imperial Walkers, Low Slow Squats, Merkins, 10 6-Count Burpees.


We began this morning by taking a short mosey over to the back of the FedEx Event Center on the lake side at the concrete ledge and benches for a series of the following in cadence: Irkins, Dips, Step-Ups, and Derkins (Regular first and then wide armed).

Then we took a short mosey over to the Music Pavilion to kick off the football season with a little bit of summer conditioning. We did 7-Burpees, 7-Merkins, & 7-Squats 7 times. When we were finished we felt like all we wanted to do with football was sit on the couch and watch.

Looking at my watch we still had 19-Minutes to go. Ugh!

Then YHC asked the PAX mosey back towards the COT to continue the workout near there. At this point we performed a series of 11’s with Star-Jumps (Bombjacks) at the top and Pike Merkins (CDD’s) at the bottom.

The final short mosey took us back to the COT for the countarama, namarama, FNG Naming and most importantly BOM.

All PAX did awesome today. It was a great morning to be with you all. I appreciate the warm welcome and great hospitality.

Great work was put in by all PAX in attendance today. You all have something to celebrate today. Good health and great brothers to lean on. Now go out and spread F3.


Today we discuss a lot about the Mission of F3, the 5 Core Principles and the F3 Credo. They are listed below:


Our mission is to plant, grow and serve small workout groups for men for the invigoration of male community leadership.

5 Core Principles:

  • Are free of charge
  • Are open to all men
  • Are held outdoors, rain or shine, heat or cold
  • Are led by men who participate in the workout in a rotating fashion, with no training or certification necessary
  • End with a Circle of Trust

F3 Credo:

Leave no man behind, but leave no man where you find him.

Discussed with the PAX was the D2X which is where your Dolphin and you Daffodil align with each other. For more on this take time to read about it in Freed to Lead.

Dolphin-The Task a person was born to do best.

Daffodil-The people-group each person was born to Serve.

D2X-The Task formed by the intersection of a person’s Dolphin and their Daffodil.

Every man has a D2X. What each of you must to is to determine what your Dolphin and your Daffodil are and do your best to ensure those two intersect to make the most IMPACT in your community. Aye!


Read Your Newsletter.


Prayers and praises were shared and lifted up by YHC.

We Actually Workout?

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

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

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

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

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

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


Blake Mashour


Billy Blanks

Climbing the ladder at the Mother of all Ships

THE SCENE: 75°F very humid, but nice overcast for the morning
F3 WELCOME & DISCLAIMER: Several FNGs today, went through F3 Mission Statement, F3 5 Points and the Credo.  Disclaimed, FNG BedPan showed up after, Disclaimed again, Ricky Bobby found us out in the field-Disclaimed.  Two FNGs joined us mid workout (Wise Guy & Sanka), both disclaimed and welcomed by HIM from the workout Pax.


  • SSH x25
  • Little baby arm circles x11 (oops)
  • Reverse little baby arm circles x10
  • Daisy Picker x15
  • Windmill x15
  • Imperial Walker x15
  • Hillbilly x15

Climbing the Ladder!

  • Mosey 150 yards (first stop very wet grass, due to sprinklers running recently)- only get wet once
    • Burpee x5 (All Ladder Exercises done OYO)
    • BBSU x10
    • Merkin x 15
  • Mosey 150 yards
    • Burpee x5
    • BBSU x10
    • Merkin x15
    • SSH x20
  • Mosey 150 yards
    • Burpee x5
    • BBSU x10
    • Merkin x15
    • SSH x20
    • Squats x25
  • Mosey 200 yards
    1. Burpee x5
    2. BBSU x10
    3. Merkin x15
    4. SSH x20
    5. Squats x25
    6. Shoulder Taps x30 (YHC peer pressured into making it 2=1, so that was tough)
  • Mosey 200 Yards to stages (For half time fun)
    1. Short Water break
    2. 30s of AMRAP Dips
    3. 30s of AMRAP Mike Tysons
    4. Then Partner work
      1. P1 Wall sits
      2. P2 Bear crawl from stage across ultimate Frisbee field to sidewalk, then back peddle back
      3. Then switch
      4. Rinse and Repeat
    5. 30s of AMRAP Dips
    6. 30s of AMRAP Mike Tysons
  • Mosey 200 yards (Back on the ladder)
    1. Burpee x5
    2. BBSU x10
    3. Merkin x15
    4. SSH x20
    5. Squats x25
    6. Shoulder Taps x30 (back to 1=1)
    7. American Hammers x35 (2=1)
  • Mosey 150 yards
    1. Burpee x5
    2. BBSU x10
    3. Merkin x15
    4. SSH x20
    5. Squats x25
    6. Shoulder Taps x30 (1=1)
    7. American Hammers x35
    8. Lunges x40 (1=1)
  • Mosey to Endex
  • MARY:
  • American Hammers till all In
  • WW1 Sit-ups x8
  • 30 second Plank
  • Pickle Pounders led by Bailout x8
  • Star Gazers for 15s till time ran out


27 Pax (6 FNG Welcome: Sanka, Ore Ida, Wiseguy, Joe Dirt, Stifler, Bedpan) O Positive, Potter, Hot-N-Ready, Chuck E. Cheese, Bailout, Speedy, El Bano, The Dude, Sideline, Rickey Bobby, Iceman, Ratio, Sleep Number, Mudpants, Snookie, Big top, Choker, Orange Julius, Beetus, Photoshop, Dawson (QIC (VQ))


Discussed a recent devotional on adventure, thinking of the big adventures that YHC and men everywhere envision.  Learned that despite dreaming of the big adventures sometimes the small opportunities for being courageous are what we need to look for and take on.  These could be helping someone, or having a needed conversation with a family member, friend, or work associate.


At one point mid workout Photoshop told YHC that he was doing a good job, to which YHC replied “I think everyone hates this or is mad at me”  Photoshop “that means its good.”  Oh well, we continued on as scheduled!

Come out to Mothership next week for the 2nd anniversary

Circle(s) of Pain

THE SCENE: Beauty-Ful! shy on numbers, but big on heart.

F3 WELCOME & DISCLAIMER Yes, sir! Welcomed a F3 Roanoke brother (Hot, Hot, Hot = HC3) who was obviously ready to work.

Arm circles x 20, Reverse AC x 20, DPs x 10 IC, IWs x 20 IC

Circle(s) of Pain

Circle 1 (Big Grassy Circle)

PAX circle up around perimeter.
20 Merkins oyo, Bear Crawl across.
30 LBCs oyo, Bear Crawl across.
40 SSH oyo, Hold Al Gore until All In.
Mosey to Circle 2

Circle 2 (Sand Pit)
Half PAX go in sand pit, do 5 sand burpees oyo while remaining
circle around outer edge doing 10 Jump Squats.
Once all in, swap and Repeat. 3 rounds each.
Mosey to Circle 3.

Circle 3 (slides + hills)
PAX line up in base. Some took advantage of the slides for mode of transport down. Aww yeah!
All PAX run backwards up hill in a line then run counterclockwise to ramp.  Lunge walk down ramp. Do 5 box jumps on benches, hold Al Gore til all in.
Rinse and Repeat x 3. Mosey to Circle 4.

Circle 4 (dips and derks)
Half PAX do 10 Derkins on steps, other half do 20 dips on benches.
Hold plank or dip til all in.
Swap and Repeat. 3 rounds each.
Mosey to playground parking, then Indian Run back to start.

Got back a little quicker than expected and since my mind was on IMPOSSIBLE things, YHC informed PAX we would be doing a modified 11s to 50s

50s – 49 LBCs, bear crawl across parking lot, 1 Squat, backpedal to start.
Rinse & Repeat with 1 less LBC, 1 more Squat.
Our Willy Loman beat QiC to 40 by 1. Ended there due to time and a little mercy.

Freddy Mercury x 30 IC
SSH x 30 IC
Hold plank for 2 minutes, while each PAX shared what they’re thankful for.

9 PAX, 0 FNG, 1 Willy Loman (HC3, short form for Hot, Hot, Hot or Hot Cubed): Ratio, Orange Julius, Logger, Watchita, Big Top, Dawson, Webelo, Photoshop (QiC + AOQ for a Day)

No Record of Wrong
Forgiveness can get complicated in marriage relationships. We think if we forgive our spouse for what they did, they might feel they got off easy and not learn their lesson and do the same thing again. We think if we forgive our spouse for what they did, it doesn’t let them know how much they hurt us. We complicate forgiveness by having our own agenda instead of God’s agenda. We think, “if God really knew what my spouse did, He would understand. God doesn’t expect me to forgive that does He?” When we withhold forgiveness from our spouse, it can give us a false sense of power. We have something they want. We have control of when we say, “I forgive you.” All of this might make sense in a movie or a television drama, but in a Christian marriage, no.

The truth is that God is God and we are not. God tells us to forgive. It’s not a “when you are ready,” or “when they have suffered enough” forgiveness. It’s forgive because I forgave you. It’s a Calvary hill forgiveness. Somehow in the midst of our hurt, we forget about that. We forget that Jesus gave His life so we could be forgiven. Our role is to forgive. What happens next is up to our spouse and to God.

I know this for certain: When a person withholds forgiveness from their spouse, it never affects the spouse as much as it does the unforgiving person. God did not create us to be judges. That is His role and He is ever just and fair. In your marriage, be quick to forgive and resolve issues. It’s what God tells us to do.

El Baño and Trinity’s marriage and journey in Tanzania
F3 growth and strength

HC3 from Roanoke was LEGIT! No complaining and pushed us to #dobetter

Webelo shared – Run for One 5k in Colliervile at The Lair, Johnson Park.
Check Slack for details.

A Comedy of Opportunities

P2, the usual parking lot, was closed as usual.  I parked in P1 beside the cars of the early ruckers, posted the Shovel Flag, and commenced to unloading a plethora of coupons.

This occurred.

SSH x20 IC
Daisy Pickers x15 IC
Imperial Walkers x15 IC
Windmills x15 IC
Little Arm Circles x10 IC (each direction)

Tortoise and the Hare BOMBS:  PAX partner up and secure one coupon for the pair.  Partner 1 takes the coupon and starts walking a lap around the parking lot.  Partner 2 performs 1 set of the first exercise listed below, after which he sprints to his partner.  Flapjack and continue until all reps complete, then move on to the next exercise listed.

B:  50 Burpees (5 sets of 5 reps for each partner)
O:  100 Outlaws (5 sets of 10 reps each)
M:  150 Merkins (5 sets of 15 reps each)
B:  200 BBSU (5 sets of 20 reps each)
S:  250 Squats (5 sets of 25 reps each)

OMAHA 1:  As OJ and Bailout both observed, the P1 parking lot was already getting pretty busy.  In the interests of safety, we decided to move the Thang up to P2.

OMAHA 2:  Midway through the Burpees, a solo bicycler stopped and looked at us with intrique.  I yelled over to him that we had room for one more if he’d like to join us; he replied by asking Bailout how heavy that sandbag was.  Bailout told him there was only one way to find out.  So he parked his bike and came over.  Because we’d started with 9 PAX, we had only brought 4 coupons up to P2 with us, with YHC rotating in with the group that had drawn the 80 lb bag.  Now that we had an even 10, we needed another coupon.  So I moseyed back to P1, hopped in my truck (where we’d stashed the extras) and drove it back to P2 and parked it in front of the “Closed” sign.

OMAHA 3:  By 0750, the park ranger had driven by a few times and finally removed the “Closed” sign – apparently whatever event it was reserved for was getting close.  It was time for Mary anwyay, and the Shovel Flags were still posted down at P1.  So we loaded the coupons in to the truck and I drove it back there while the FNG rode his bike and Bailout led the rest of the PAX in an indian run.

Flutter Kicks x20 IC
Aww Yeahs x10 IC (right side)
Pickle Pounders x10 IC
Aww Yeahs x10 IC (right side)
1 minute plank

10 PAX: Bailout, Billy Blanks, Bojangles (FNG), Choker (QIC), Croissant, Dawson, Gun Show, Orange Julius, Paralegal, Potter

Fellowship is the glue that makes men stick with F3.  Guys that don’t return tend to be the same guys that never get connected on Slack, or show up to 2F lunches, or CSAUPs, or other gatherings.  When a FNG posts, help him get plugged into those areas.  Reach out to guys you haven’t seen in awhile and get them back.

At the end of the COT, Croissant challenged us to think about exercises like Aww Yeahs.  He said that he does not participate in them, and that they do not present the best face for F3, especially when female or young pedestrians pass by frequently like they do at the Mothership.  It was very well stated, and was an excellent display of CANDOR.  I appreciate his heart and the grace with which he delivered it.

Silly exercises and locker room humor are fun among the guys.  But we do need to consider our surroundings and the group that we represent to onlookers.  I intend to #dobetter.

8/17 – 2nd Anniversary Convergence, 0700-0800 at Mothership


THE SCENE:   (scroll text and play some dramatic music while looking off into the dark void of space) When last we saw our faithful F3 PAX they had just been decimated by the Evil Lord Mudpants and his ability to dominate the Ultimate game. Weeks later the rebel PAX, led by Sonic Skywalker, have reassembled on a planet with a 100% humidity in an attempt to dethrone MUDPANTS as the ULTIMATE SITH LORD!

F3 WELCOME & DISCLAIMER:  Message delivered. “Help me Obiwan Kenobi you’re my only hope.” Or something like that.

WARM-O-RAMA: SSH IC x20 Clearly these PAX are here to storm into battle not warmorama so this time is mostly used to try and convince the PAX that YHQ hates Star Wars movies.

Imperial walkers IC x15 Abruptly ended to make sure the PAX understand that YHQ hates Star Wars prequels.

SSH IC x10 With a follow up about how low of an opinion YHQ holds of Star Wars movies.

Clearly the Pax are starting to receive the crucial message that YHQ does not love Star Wars.

Count off PAX into 2 uneven divisions of perfect unity… and hand them over to Gomer for a Storm Trooper cadence march to the battle field.

4 eight min quarters of Ultimate and a Halftime show for all the sad clowns in the park. With all the drops and scoring making our storm trooper PAX do public penalties of pain.

  • When the frisbee drops = penalty merkins or squats are performed (swap each quarter).
  • When your team scores = sprint to endzone and do 5 Aww Yeahs (loudly).
  • When your team is scored on = lunge walk to endzone and do 5 merkins (sadly).
  • Halftime show = 26 pax in the middle of the field, walking in a 50ft circle, doing imperial walkers IC, while half the PAX were singing the Imperial March. (generated audible laughs from the park walkers passing by) Then 10 burpees because there is always one act you hate in a halftime show.
  • A repeat of the message that YHQ didn’t like Star Wars was included in the Halftime ads and the PAX seem to believe that YHQ truly dislikes Star Wars.
  • 50 min into this massacre YHQ put a halt to Darth Mudpants and his Imperial troops slaughtering the Rebels (6-3 final but who’s counting). Yes, there were epic Mudpant’s sliding catches. Yes, there were amazing Sonic runouts.  Yes, there were flips and crashes and lots and lots of merkins and squats… but if you really want to know how much fun it was POST NEXT TIME and be a part of the epic saga of Darth Mudpants! (We really have to find a way to defeat him!)
  • Mosey back to Startex

Flutter kicks till all in and that was all the time we had.

26 PAX – (3 FNGs) Gomer, Heathen (FNG), Tremor, Photoshop, Drifter, Orange Julius, Potter, Rainbow Warrior, Boy Named Sue (FNG), Mudpants, Lager, Beetus, Dawson, Teacher’s Pet, Implants (FNG), Chyna, Pirtle, Paralegal, Latener, Hot-N-Ready, Ratio, Phat Pat, Speedy, Sonic, Ricky Bobby, GunShow (QIC).
The repetition of a message is useful to make us beleive something. By telling the PAX multiple times in one morning that I dislike parts of, or entire Star Wars movies, they started to believe YHQ was not a fan – even tho I am a huge fan of Star Wars. Just by repeating a similar message several times, the PAX started to beleive my message. Yet the most repeated phrase in the Bible (60+ times) is, “do not be afraid”. Everyday we know God wants us to trust in him and not worry.  We need to listen to the message of “do not be afraid” and truly apply it to our daily walk.
Need to take water down to the field next time… this workout/game in the heat really seems to sap folks. YHQ is still bad at calling cadence, but getting better and enjoying it.
Oh yeah Tiger Lilly moved… hopefully all his food and beverages were consumed.

Misery Loves Company.

THE SCENE: Weather was ACE! YHC showed up around 0650 with some partner work planned for about 10 or so dudes and just prayed for an even number of PAX. 21 trickled in by STARTEX! Knew I’d have to call an Omaha or two but🤘!!!

F3 WELCOME & DISCLAIMER: PAX welcomed. Disclaimer claimed. F3 mission stated. PAX were encouraged to step up and Q a workout as soon as possible.


  • SSH x25IC
  • SSGT x15IC
  • Butt Kickers /w Michael Phelps
  • Daisy Pickers**
  • Mosey to the cement stage next to the lake.

Partner 11’s routine using partner assisted Get-Ups and Crawl-Under/Jump-Over. 20 yards of travel alternating between Wheelbarrows and Buddy Carry. The sweat soaked midwife noises started almost immediately which was motivating music to my ear holes. The sensation felt by YHC was like biting into a York Peppermint Patty.

Pirtle joined us around half way through after having posted to the Barracks black-ops and then running 4 miles. Bro ain’t no sissy lil girl!

Back down to the walking path for 100 yards of Leap Frog.

Mosey back to the stage. P1 holds plank. P2 box jumps up the steps to the platform and reverse jump back down. Repeat and flapjack until both partners have completed 4 rounds.

Mosey back to STARTEX arriving precisely at 0800.

MARY: either fartsacked or posted with FiA.

22 PAX. See picture above.

Had nothing for COT but I was moved and challenged by this poem that Beant’an shared on Slack.

If – Rudyard Kipling

If you can keep your head when all about you
    Are losing theirs and blaming it on you,
If you can trust yourself when all men doubt you,
    But make allowance for their doubting too;
If you can wait and not be tired by waiting,
    Or being lied about, don’t deal in lies,
Or being hated, don’t give way to hating,
    And yet don’t look too good, nor talk too wise:
If you can dream—and not make dreams your master;
    If you can think—and not make thoughts your aim;
If you can meet with Triumph and Disaster
    And treat those two impostors just the same;
If you can bear to hear the truth you’ve spoken
    Twisted by knaves to make a trap for fools,
Or watch the things you gave your life to, broken,
    And stoop and build ’em up with worn-out tools:
If you can make one heap of all your winnings
    And risk it on one turn of pitch-and-toss,
And lose, and start again at your beginnings
    And never breathe a word about your loss;
If you can force your heart and nerve and sinew
    To serve your turn long after they are gone,
And so hold on when there is nothing in you
    Except the Will which says to them: ‘Hold on!’
If you can talk with crowds and keep your virtue,
    Or walk with Kings—nor lose the common touch,
If neither foes nor loving friends can hurt you,
    If all men count with you, but none too much;
If you can fill the unforgiving minute
    With sixty seconds’ worth of distance run,
Yours is the Earth and everything that’s in it,
    And—which is more—you’ll be a Man, my son!

Thanks to the men for enduring YHC’s jackassery this morning. At least there were plenty of people walking by and filming us with their phones so now we look like idiots on the internet.

Bailout scheduled like 83 PAX for their VQs this morning!

Sign up for Growruck15 in Atlanta this August or Growruck16 this September in Naperville. Learn More

Dad’s and Donuts (and some hard work to boot)

THE SCENE:Typical July – Warmish with moist air.


25 Imperial Walkers IC

25 Hill Billy IC

15 Daisy Pickers IC

10 Arm Circles – Each Way


10 Stations set up and the PAX numbered off 1-10 and started at each station.  Each has its own mode of transport as well.

Station 1

25 Squats – OYO

Mosey to next station

 Station 2

20 Merkins – OYO

Slide left to next station

 Station 3

25 LBCs – OYO

Slide Right to next station

 Station 4

30 Second Plank – OYO

Bear crawl to next station

Station 5

25 Lunges (1=1) – OYO

Power Skip to next station

Station 6

20 Dry Docks – OYO

Broad Jump to next station

Station 7

25 V-Ups – OYO

Crab Walk to next station

Station 8

25 Mountain Climbers (2=1) – OYO

Mosey Backwards to next station

Station 9

25 Calve Raises – OYO

Race to next station

Station 10

10 Burpees – OYO

Walk to station 1

Boat Canoe and a plank hold.

80 (2 FNGs – Upgrade (moving from Nashville to Memphis) and Downgrade (vice versa with Speedbump, Unstable Unicorn, Lucky and Swoosh):  Bailout, (Duct Tape, Arrrrgh), El Bano, Farmer, J Date, Ratio, Choker (CapNCrunch),  O’Reilly (Hershey, Marshmallow), Lil Nicky, (Yayah, Cocoa Puff), Hitch, (Princess Nala), Tiger Lilly (Rufio, Lilly Pad, Izzy), Soulja Boy, (Emmit, Picaso), Peek-A-Boo, Jasmine (Espian, Little Pickle), HotNReady, (Flash, Monkey, Smarties, Frodo), Tremor (Queen Bee, Spidey Scientist), C-Lo (Lothar), Hello Kitty (Flamingo), Lipton (Sunshine, Bookmark), Chuck-E-Cheese (Skywalker), Halpert (Turbo, Sprinkles), Steinbrenner (Redden-backer, Sugar Cane), Photoshop (Double Dribble and Koala), Croissant, Jackhammer, Pops, Snowman (Thunderbolt), Mudpants (The Bruiser, Rambo, Pixie Stick), Topanga, Iceman, Bigtop (Resistence, Sunflower, Picket), Gunshow

Cotters to Chyna, Willie Lomans from Ausin – PooBear, Ehhhh, Babooshka


My family has been at church camp all week.  The theme of the camp was “God is Greater than…” with a different topic each day.

Monday was…(Darkness)

Tuesday was (Sin)

Wednesday was (Lies)

Thursday was (Fear)

Friday was (Death)

I want to remind you that our God is awesome.  He is greater than all those things.

Congrats to Tremor and GunShow for completing their first 345!  What a great day for F3!  The workout was hard but doable for the kids.  Awesome 2nd F with 15 dozen donuts and a bunch of coffee, milk and juice.  Will look to do this quarterly.

Independence Day Convergence

THE SCENE: Warm. Shorts weather. Lots of PAX.
F3 WELCOME & DISCLAIMER:  Everyone was welcomed and disclaimed with the exception of Chuck E Cheese who showed up as we were beginning our march and YHC forgot to additionally disclaim him. I’ll do better next time.

Moseyed to First Formation. Ran IC in a 3 column formation while YHC called cadences. Cadences were When I Say One, When My Granny, and I Can Run All Day. A tire with a bottle water was also pulled while PAX were running IC or moseying, and was rotated as necessary.

After running IC to our first station, PAX were asked what year our country declared its independence. PAX answered correctly and avoided the penalty.

We then spelled “America” with:

  • ATMs (Alternating Shoulder Taps ICx20, Tempo Merkins ICx10, Merkins ICx10)
  • Monkey Humpers ICx20
  • Energizer Bunnies ICx10
  • Red Bull Smurf Jacks ICx10
  • Imperial Walkers ICx20
  • Carolina Dry Docks ICx10
  • ATMs ICx 10-5-5

Mosey single file approximately 200 yards and performed alternating shoulder taps until all-in. PAX were asked what country we were declaring independence from and who was their king. Most PAX answered England/Britain and got King George, but our youngest PAX out there, Prime Time (12), gave the exact answer of King George III. No penalty.

Mosey to Beaver Lake and began 11s on the hill next to the lake. The method of travel down hill was the Bear Crawl, Derkins at the bottom, Backwards Run to the top, and Bobby Hurleys at the top. Performed exercise for approximately 7 minutes until Q called time.

Mosey to the beginning of the Tour De Wolf. PAX circled up and performed Merkins in a rotating fashion, one after another, until all in. Q asked the PAX to complete this sentence from the Declaration of Independence: We hold these truths to be self-evident…

All PAX completed the first half of the sentence of “that all men are created equal,” but paused thinking that was the end. Lipton confidently finished out the sentence with a resounding “That they are endowed by their creator with certain unalienable rights, that among them are life, liberty, and the pursuit of happiness.” No penalty.

Mosey to flags.


No time, but boy did I have some planned.
53 PAX. 2 FNGs. Lynx, TLC, Croissant, WannaCry, Chucky E Cheese, Mardi Gras, Sonic, Searcy, OP, Tree Hugger, Dopey, Gun Show, Beetus, Tiger Lily, Rosetta Stone, Reaper, Blart, Chioccetti, Shy Guy, Teacher’s Pet, Lipton, Hot-N-Ready, Slots, Tremor, Ike, Lazarus, Snowman, Beauty Shop, Halpert, Jail Bait, Black Diamond, Nature Boy, Mud Pants, C-Lo, Soybean, Steinbrenner, Sparky, Pops, Hollywood, Pirtle, Skids (Skids100?), Hello Kitty, Ratio (FNG), Gut Check (can’t tag), Prime Time (can’t tag), Ice Man, Rainbow Warrior, Dial Up (Dial-Up?), Big Top, Photoshop, Sully, Paralegal, Grimace

Talked about this grievance from the Declaration of Independence:

Grievance 19[edit]

“For transporting us beyond Seas to be tried for pretended offenses:”


On the fifteenth of April, 1774, Lord North introduced a bill in Parliament, entitled ” A bill for the impartial administration of justice in the cases of persons questioned for any acts done by them in the execution of the laws, or for the suppression of riots and tumults in the province of Massachusetts Bay, in New England.” This bill, known as the Administration of Justice Act, provided that in case any person indicted for murder in that province, or any other capital offence, or any indictment for riot, resistance of the magistrate, or impeding the revenue laws in the smallest degree, he might, at the option of the Governor, or, in his absence, of the Lieutenant Governor, be taken to another colony, or transported to Great Britain, for trial, a thousand leagues from his friends, and amidst his enemies.

The arguments used by Lord North in favor of the measure, had very little foundation in either truth or justice, and the bill met with violent opposition in parliament. The minister seemed to be actuated more by a spirit of retaliation, than by a conviction of the necessity of such a measure. “We must show the Americans,” said he, ‘ that we will no longer sit quietly under their insults; and also, that even when roused, our measures are not cruel or vindictive, but necessary and efficacious.” Colonel Barre, who, from the first commencement of troubles with America, was the fast friend of the colonists, denounced the bill in unmeasured terms, as big with misery, and pregnant with danger to the British Empire. “This,” said he, “is indeed the most extraordinary resolution that was ever heard in the Parliament of England. It offers new encouragement to military insolence, already so insupportable. By this law, the Americans are deprived of a right which belongs to every human creature, that of demanding justice before a tribunal composed of impartial judges.”[17]

The text of the bill contained the following:

In that case, it shall and may be lawful for the governor, or lieutenant-governor, to direct, with the advice and consent of the council, that the inquisition, indictment, or appeal, shall be tried in some other of his Majesty’s colonies, or in Great Britain.[18]

YHC talked about the Americans refusing to accept that they might have to return to England to stand trial in a foreign land among men who were not their peers.

Men today are facing powers that want to pull us back to places we don’t need to or want to go. Surrounding ourselves with other men to hold us accountable, to help us move through things that will pull us back, and to make us better is what F3 is about. We’re not just here to get better physically, but to grow spiritually, mentally, and emotionally, and to not let the things of the past pull us back.


Moseying with such a large group over a long distance presents challenges, and trying to challenge each individual at the level they’re on is also difficult. Running IC at the beginning of the workout and having slower runners up front to set the pace both pushes the slower runners, but also allows better runners to warm up (or pull a tire if you’re lucky). It also keeps runners together and helps with motivation. Definitely not something that should be used all the time, but it’s a good tool to know and have with larger groups.

I appreciate TP and others bringing Gatorade and water out today. It was hot and we ran a lot, but we didn’t have any heat casualties.

Dads +2.0s Saturday at 0700. If you have questions, Slots has probably already asked it in the Mumblechatter.

Mothership BOMBS

Date: 06/29/2019

AO: Mothership

QIC: Tiger Lily

PAX: Bailout, Big Top, Billy Banks, C-Lo, Croissant, Farmer, Hot and Ready, Orange Julius, Photoshop, Tomb Raider, Tremor, and JDate (FNG)

THE SCENE: Beautiful sunny Saturday morning as the morning ruck crew was finishing a light stroll watching the sunrise. They may have been seen holding hands at one point in time.


20 Daisy Pickers IC
15 Imperial Walkers IC
10 Arm Circles IC
5 Good morning IC

Buddy up with one rucksack between each pair.  Partner #1 puts on rucksack and starts walking.  Partner #2 does first exercise on the list and then chases down Partner #1. When he catches his partner, they swap: Partner #2 takes the rucksack while Partner #1 does the same exercise.  Repeat until all exercises have been done 5 times BY EACH partner.
-5 Burpees (50 per pair)
-10 Overhead Claps (100 per pair)
-15 Mericans (150 per pair)
-20 Big Boy Sit-ups (200 per pair)
-25 Squats (250 per pair)

Hurricane Hoedown from 1 to 6, with extra flutter kicks at the end to get us to 8:00.

13 PAX with 1 FNGs

Long Term Impact and Blind-Spots – My 2.1 decided while YHC was out of town to try to start a fire in the garage, he was successful in lighting sawdust soaked in gasoline on top of a CMU on fire and burning a plastic bucket. Needless to say, he was not thinking about the impacts that a fire in the garage could cause. YHC challenged the PAX to use others that have been there or others around us to look at our blind spots and look at the long-term impacts our actions might cause.

This morning was everything I love about the Mothership. It is great to see people that you normally do not get to work out with; in addition to the extra 15 min seeming like the workout will never actually end. The mumble-chatter was great (expect nothing less from BB), and everyone got better. I am truly gonna miss all three Fs with you HIM!