Where there is Smoke there is sure to be Fire.


Mothership. Warm and rather humid.



Mosey to Visitor Center for Circle of Pain in grass field facing Hyde Lake.

*SSH x 22 IC
*HILL BILLIES (clockwise in motion, sideways) 1 full 360 degree rotation, ending where you started
*IMPERIAL WALKERS (counter-clockwise in motion, backwards) 1 full 360 degree rotation, ending where you started
*BEAR CRAWL (clockwise) 180 degree rotation
*CRAWL BEAR (counter-clockwise) 180 degree rotation, ending back where you started
*SSH x 22 IC

Mosey back to Shovel Flag


PART 1: Tire Flip Up Hill

PAX lined up single file line
PAX took turns flipping tractor tire then ran to back of line
PAX performed transportation while in line awaiting their turn

*RD 1): Lunge Walk
*RD 2) Squat Walk
*RD 3) Bear Crawl
*RD 4) Bobby Hurley

Indian Run up the remainder of the hill

Indian Run down the hill back to where we started with the tire

Mosey to nearby parking lot for PART 2

PART 2:  11’s (kind of)

*Body Bag Builders at N end of parking lot
PAX performed 1 BBB then ran to S end of parking lot about 75 yards away
*Squats at S end of parking lot
PAX performed 10 SQ then ran back to N end of parking lot and performed Alternating Shoulder Taps until All In
*Recover then begin 2 BBB…9 SQ, 3 BBB…8 SQ, etc…
*Rinse and Repeat until time expired (after completing 9 BBB…2 SQ)

Ain’t nobody got time for that.

15; Mardi Gras, Croissant, Grimace, Lochte, Beetus, Tremor, Four Eyes, Farmer, Toucan, Ice Cube, C-Lo, Photoshop, Chuck E Cheese, Nature Boy and O Positive (YHC)

Sacrifice.  Sometimes life demands or invites us HIM to sacrifice our own needs for the needs of others; M, Shorties and fellow PAX.  Today, Frosty did just that by forgoing his 1st F to man the grill today and prepare a breakfeast of epic proportions.  He found his D2X.

Today pushed many a PAX to his limits, including YHC.  Many PAX were introduced to “Switzer” for the first time today.  T-claps to C-Lo for leading by example.  T-T-claps to Club 345 PAX for a great week and the 26 Mile Ruckers for putting in work and joining us for a wonderful 2ndF experience.  All in all, a solid morning exhibiting all that makes our F3 brotherhood so special.  Thanks to all who pitched in this morning.  Love you guys.


See: Preblast

At the Gym (minus the four walls, roof, and spandex leggings)

THE SCENE: No gloom to speak of, a cool stiff breeze, and a closed parking lot.
F3 WELCOME & DISCLAIMER:  Standard protocol observed.                            WARM-O-RAMA:  SSH x 39 IC, Mt. Climbers x 20 IC, Overhead Shoulder Press x 39 IC
THA-THANG:   Burpkin mile Indian Run to the Old Amphitheater (1 mile), stopped three times, each time performing 10 OYO Burpkins.

New equipment at the gym, 6 dual stations.  PAX paired up and chose a station.  AMRAP in 1 minute then switched exercises at each station.  The 2 PAX without a station performed Mary core work at center.

After 2 minutes each group rotated clockwise to a new station.  We switched and rotated around all stations until we were back to start.

Mosey down to the old Amphitheater and up the berm to the gazebo and picnic tables above.  Held decline high plank. Next performed declined merkins x 20 IC.  Then step ups x 39 IC.

Indian run back to EndEX (1 mile).  Two stops along the way.  Performed tempo squats x 20 IC, and pickle pounders x 20 IC.

At EndEX, about faced and moseyed back to the 6 to bring them home.

MARY:  no time at EndEX, she was honored throughout.
COUNT-OFF & NAME-O-RAMA:  14 PAX (0 FNGs) + 1 crouton;  Sonic, Pronto Pup, Yardsale, Mudpants, Steinbrenner, Chuck E. Cheese, Frosty, Tremor, Ricky Bobby, Orange Julius, Rocket Launcher, Croissant, Topanga, Tomb Raider, O Positive

Passed around a picture on my phone of my friend Robert (aka Neckbone, Lil’ Hercules).  Robert struggles with chemical addiction and is currently out on the streets of Berclair where he has spent most of his life in between months at the Warrior center.

I read an expert from “Everybody Always” in sum describing how we wait for a ‘plan’, God’s plan, and the waiting paralyzes us.  So Jesus made it simple; love Him, feed the hungry, get a drink for the thirsty, welcome the stranger, help the sick, clothe the naked, build community with those in prison or who are creepy, be kind to our enemies, and treat them all as if they were Him.

Don’t just agree with Jesus. “Do these things and you’ll not only find your faith again; you’ll find Jesus.  Even better, you’ll have plenty of things to talk to Him about for eternity in Heaven.  That’s the plan.”

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 Daffodil.

exerts from the Lexicon. f3nation.com

A challenge to keep the PAX together on a mile Indian Run but we did well by stopping periodically to do work while the 6 caught up and got a bit of a breather.  Proud of the PAX for hitting those hills and maintaining a positive attitude.

After the COT a PAX approached me with some candor, “graciously telling the hard truth and demanding to hear it from others.”  During the COT I had mentioned the events of this week in our city and stated that I and we take responsibility or a greater responsibility for the brokenness around us.  This was interpreted in a way unintended.  I’m thankful for the HIM who confront others in grace to seek greater understanding.  We are all better because of it and I had the opportunity of seeing Jesus in him and hearing his heart.

Prayers requested and given to Rabbit’s 2.0 and M, Chuck E. Cheese’s brother, Pronto Pup’s friends, Ricky Bobby’s change of profession, Frosty’s work opportunities, and the Cofield family – may they carry on the good work set before them.

Pyramid scheme at the Mothership

THE SCENE: 70s and cool, cloudy. Great ruckership with Daniel Tiger, Dawson, Topanga and Photoshop. 


Imperial walkers IC 15, Hillbillies IC 15, Windmills IC 15, Overhead claps IC 15. Mosey lap around the parking lot. 


The original workout came from a Granola led BC at the Morg. Needless to say, no one finished it in 45 minutes. It seemed appropriate to try it again, this time with the attempt to complete it in a 60 minute workout. 

50 Burpees—run,  100 merkins—run, 150 lunges (2 is 1)—run,  200 squats—run, 150 lunges (2 is 1)—run, 100 merkins—run, 50 burpees. 

Each run consisted of a lap around he parking lot. 

Great Job Mudpants—only Pax who completed it in under 60 minutes. 

No time.
14 Pax; Lochte, Rainbow Warrior, Mudpants, Slicnut, Bailout, Orange Julius (QIC), Thundercat, Dawson, Photoshop, Sonic, Topanga, Beard Face, Chuck E. Cheese. Crossaint, 

Adapted from “Spiritual Depression” by Dr. D. Martyn Lloyd-Jones.

The Christian should know why he is a Christian. The Christian is not a man who simply says that something marvellous has happened to him. Not at ll; he is able and ready “to give a reason for the hope that is in him.” If he cannot, he had better make sure of his position. The Christian knows why he is what he is and where he stands. He has had doctrine presented to him, he has received the truth. This ‘form of sound teaching’ has come to him. It came to his mind, and it must ever start with his mind. Truth comes to the mind and to the understanding enlightened by the Holy Spirit. Then having seen the truth the Christian loves it. It moves his heart. He sees what he was, he sees the life he was living, and he hates it. If you see the truth about yourself as a slave of sin you will hate yourself. Then as you see the glorious truth about the love of Christ you will want it, you will desire it. So the heart is engaged. Truly to see he truth means that you are moved by it and that you love it. You cannot help it. If you see the truth clearly, you must feel it. Then that in turn leads to this, that your greatest desire will be to practice it and to live it. 

Prayers for the families of Germantown affected by the flooding.

See Slack.

Masochist Ultimate Frisbee

THE SCENE: Sunny, maybe 70 degrees, pretty favorable weather to begin June in the 901
F3 WELCOME & DISCLAIMER: Welcomed & Disclaimed

  • SSH x20
  • Imperial Walkers x15
  • Windmills x15
  • Polka Stretch x15
  • Arm Circles x32

F3 Ultimate Frisbee! 

  • We moseyed to the amphitheater field area and went over the basic rules of ultimate frisbee (tried to not be too rigid / lengthy in explanations).
  • Counted off 1s & 2s. 1s received blue headbands/bandanas so we didn’t throw to the opposite team
  • 45ish minutes of Ultimate ensued!
    • Each Drop Had Penalties for Everyone
      • 1st Half: 5 merkins
      • 2nd Half: 5 Squats
    • Each score meant winners flutter kicked or gas pumped until the losers walked or transported to the opposite endzone for the throwoff
        • 1st mode of transportation would be Power Skips to other end
        • If a 2nd consecutive point was scored on your team, you’d then bear crawl
        • No team was scored on three consecutive times, but that would’ve asked for a Crab Walk
      • At 7:15, 7:30, 7:45, we Paused and did 10 burpees a minute for two rounds each to total 60 burpees.
  • Indian ran in our teams back to the flag/parking area

YHC grabbed phone and Billy Blanks kindly led quick round of Hello Dollys, Flutterkicks, and American Hammers before ENDEX

26 (1 FNG – Beard Face!)


The thought behind the core principle of rotating fashion played out is that F3 doesn’t live or die on one man’s backs. It’s an expectation that you step up and lead at some juncture. YHC is handing off Mothership to Bailout. YHC challenged PAX to step up and not simply exist in all facets of life. See how you can take initiative for the benefit of others.


  • Dirty Deuces won the day…might’ve been 7-5 or 8-5? Mudpants was the overall MVP with some spectacular throws and catches. SCtop10 fo sho
    • Jailbait had a nice catch & roll.
    • Though Sonic’s team didn’t prevail, he was around the action at all times on both Offense & Defense. 
  • Shoutout to Steinbrenner for bringing his kid’s unused cones & Photoshop for bringing out the bandanas…both were clutch HIM.
  • YHC doesn’t feel bad for Blanks losing his silicone wedding band. Those things are cheap…I could give him one of mine since I purchased a 7 pack for like $12 on Amazon.

Elbow to Elbow, Carrying that Weight, You Gotta Stand for Something


Perfect workout temperature, 50’s and overcast, drizzle fo shizzle




  • SSH x 30 IC
  • Quad stretch OYO
  • Hamstring stretch OYO
  • Windmills x 20 IC
  • Frankensteins x 20 IC
  • Shoulder stretch OYO


  • Indian Run to the Visitor Center (I hate Indian Runs)
  • Partners were made by having the PAX line up youngest to oldest with the youngest and oldest pairing up, etc. Mebbe an equalizer…mebbe not.
  • PAX pairs share the following exercises together, then take turns carrying each other on their backs to the other end of the center and back
    • 50 Burpees
    • 100 Merkins
    • 150 Smurf Jacks
    • 200 Joe Louis’
    • 250 Squats
  • Indian Run to the Stage (even downhill, I hate Indian Runs)
  • Alternating 1 minute AMRAP of dips with 1 minute of wall sits x 5
  • Indian Run to STARTEX (have I mentioned my feelings about Indian Runs?)


  • Side plank 30 seconds then switch
  • American Hammer x 10
  • ABC’s
  • Hold Plank until 8:00 am


8 PAX (1 Willy Loman): Rainbow Warrior, Dawson, Ice Cube, Red Ryder (WL from Birmingham), Teachers Pet, Steinbrenner, Mudpants, Yardsale


“You have enemies? Good. That means you’ve stood up for something, sometime in your life.” – Winston Churchill

Be clear with your word and speak it to those who you lead. Some will come with you, some will move away from you, but no one gets to stay where they are in your organization and just be mad. Know what you stand for, stand up strong and speak its word, and use the discomfort of misalignment to help those people off the bus who need to.


Hey, there – Main Man Ice Cube gets his #345 bell rung. HIM!


Did you know that Mudpants has a podcast? Right? I didn’t know either but Teacher’s Pet did. I just thought he had one of the greatest of all F3 names.

Mothership QvQ – Halpert V. Bailout

THE SCENE: Just the right amount of rain, gettin better weather

F3 WELCOME & DISCLAIMER: Done – one FNG in the midst got a lot of coaching from the PAX
•SSH x 20 IC
•SSH x 20 IC (Out loud 1-10 then radio silent 11-20)=FAILED followed by 10 penalty burpees OYO

Q1 Part 1 – 12 min
Jack Webbs – PAX do combination 1 and 4 ct multiples with merkins on the 1s and overhead presses on the 4s. 1×4, 2×8, 3×12, 4×16…..10×40
Mosey around parking lot.
Flutter kicks x20 IC
Pickle Pounders x15 IC
Monkey Humpers x15 IC
LBCs x15 IC

Q2 Part 1 – 12 min
Partner up.

Partner 1 has CMU and does the exercises prescribed below while Partner 2 carries ruck from parking lot down hill to lakeside walking trail and performs 10 lunges with the ruck then back up hill to switch.

100 Squats

200 Rows

Q1 Part 2 – 12 min
1×4 ct multiples again with BBSUs on the 1s and Mountain Climbers on the 4s. 1×4, 2×8, 3×12, 4×16…..10×40
Mosey around parking lot.
Batwings – Forward arm circles x25 IC, reverse arm circles x25 IC, seal claps x25 IC, OH claps x25 IC
Hold plank for one minute

Q2 Part 2 – 12 min
Rinse and Repeat with modification

Partner 1 has CMU and does the exercises prescribed below while Partner 2 carries ruck from parking lot down hill to lakeside walking trail and performs 10 calf raises with the ruck then back up hill to switch.

100 Merkins

200 (I don’t remember what we did here)

Pre-Mary – ABCs; 25 Rosalitas; 17 Hello Dollys – Time Called

*1 Minute/ea on 4-ct
•BOX CUTTER (Build box)
•BOX CUTTER (Open box)

12 PAX (1 FNG – Dawson): Bobsled, Chuck E Cheese, Bailout, The Dude, Halpert, Crevasse, Orange Julius, Steinbrenner, Mardi Gras, O Positive, Sully

Q1 – Be intentional with your time with loved ones, put the phones away and capture the expressions on faces, the memories that make up life. Don’t miss them checking email or social media.
Q2 – As my family sat down for a movie last night, my 4 year old began acting up. Hitting furniture, screaming, stomping, the works. So…off to bed he goes. No reading, no snuggling…just teeth brushed, a prayer and lights out. Within 5 minutes he reappeared in the den with a long face and whimpered that he wanted family time too. “Not tonight…not which how you behaved” was my response. “There are consequences for your actions” I continued. I promptly took him back to bed and threatened the rod if he got out of bed again.

The lesson in this for us men is…don’t act up. Don’t throw fits. Be good to your M. Be nice to your kids. If you act up…you might just get kicked out of family time…permanently

5 PAX completed 345 with 2 brand new inductees – Welcome Sully and The Dude! Bailout x5, Halpert x4, Chuck E Cheese x2

APFT at Blazing Saddle on 5/9

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.