MerkBack Music Fest

THE SCENE: 70*, clear. Memphis in May set up on Tom Lee Park (YHC forgot about that which greatly impacted the weinke).

F3 WELCOME & DISCLAIMER  Check. Did it 2x’s, because GUS “Mini Van Centurion” was late.


Everything In Cadence (unless otherwise noted): 15- Soldier Boy Shuffles, 15 – Daisy Pickers, 10 Little Baby Arm Circles, 10- Reverse Little Baby Arm Circles, 15- Imperial Walkers (while walking counterclockwise in a circle), 15-Hill Billies (walking clockwise), 30- Monkey Humpers (OYO).

On the walkway in front of the building formerly known as Spaghetti Warehouse PAX completed 30-Chin Ups and 30Big Boy Sit Ups, Then rinse and repeat. Hold Plank until all in.

Moseyed to find a way to  Beale Street Landing


On the mosey to BSL, PAX ran behind 2 young, unsuspecting women. YHC thought we could pass them even though the path was tight. PAX pace was increasing while the young women were slowing down. YHC was concerned about the impression on the young women. At this time, GUS felt concerned, so he just began talking about his M. It was an unprovoked conversation, but Gus’ attempt to ease the minds of the young women was understood. Then, Altar Boy suggested that PAX complete an exercise, so we could create some comfortable space. YHC called for PAX to complete 30 Big Boy Sit Ups and disclaimed “I am not a stalker.”

After BBSU were completed, PAX moseyed to BSL. The only place to access the landing was at the end of the jogging path by Beale Street. PAX paired up at the foot of BSL to complete Merkback  Mountain.

200 merkins total between both PAX. One PAX does merkins at the foot of the hill, while the other PAX runs backwards to the summit. Once the PAX reaches the summit, PAX does SSH until other PAX reaches the summit (while running backwards). PAX then jog to the foot of the hill and switches, so that the other PAX is doing merkins. After 200 merkins were completed, PAX worked towards 200 LBC’s.

PAX then moseyed back to the flag. YHC called for PAX to pause at the benches on the way back and complete AMRAP Dips until the 6 was in.  Once 6 caught up, PAX continued to Mosey.

Gus Q’d ATM’s, then LBC’s for 40 seconds.

7 PAX (0 FNGs)


Advancing God’s Kingdom is hard, but The Lord calls us to do that. The Holy Spirit works through us and our community to encourage and strengthen us in the process. As we do hard things in the name of The Lord, we should continue to lift each other up in prayer, encourage each other, and reach out to each other as we need those things.

Memphis in May will keep most of Tom Lee park inoperable, which YHC will note for future Q’s. These HIMs make it easy to do hard things.

SOS cleaning day on Saturday, May 4th from 8:30 – 12:30.

“We won’t go up a single stair” at the Ruins 4/4/19

AO: The Ruins

QIC: Handsy

THE SCENE: 60*, light rain that increased to a more steady rain by the end of the workout.

Did it.


  • SSH (IC) – 25 (mumblechatter about Low Note constantly trying to add to our rep count…)
  • 1, 2, 3, hit the floor thing (don’t remember what it’s called…learnt it from Soulja Boy) (IC) – 12
  • Arm circles (small, big, forward, reverse) (IC) – 10 & 10
  • Daisy Pickers (IC) – 15
  • Stretch for 30 seconds

Mosey down the stairs to the pull up bars.

  • Each PAX performs 29 pull-ups OYO (with spotting as needed) #AprilArms

Mosey to the monkey bars

  • Each PAX performs 29 dips (not “real” dips… feet still on the ground…)

Mosey to base of Beale Street Landing and cross back over Riverside Drive to the base of the Bluff. Partner up (we had odd numbers so had one group of 2 and one group of 3). The following is Dora-ish style:

Partner 1:
  • sprints up bluff
  • one-legged hop to overlook (~60 yards)
  • one-legged hop (other leg) back to top of bluff
  • crab walk down bluff feet first
While partner 1 is gone, partner 2 performs the following exercises AMRAP until partner 1 returns:
  • Ballerina Squats (toe squats) (round 1)
  • Reverse lunges (round 2)
  • Burpos (round 3)
  • Monkey humpers (round 4)
  • Squats (round 5)
After round one, YHC called Omaha and shortened the one-legged hops from 60 yards to closer to 40 yards. We also paused as a group for a 15 count after round 3 (Burpos). Cuz this ended up being much harder than YHC anticipated.

After round 5, all PAX performed one final hill sprint together then moseyed back to the parking lot. So YHC could keep my promise of not going up any stairs, when we arrived at the last small staircase up to the parking lot, we opted to climb the small wall and run up that baby hill too 🙂

Mosey back to parking lot for Mary


  • Peter Parkers (IC) – 15
  • High Plank – 30 seconds
  • American Hammers (IC) – 20
  • Hello Dalai Lama (IC) – 10

5 – Sir Mix-a-lot, Easily Amused, Chioccetti, Low Note, Handsy (QIC)


Past failure doesn’t always indicate future performance. Need to have hope that God is constantly changing us and there is hope in Him.


This workout really sucked. Not much mumblechatter because we were all winded. Crab walking down the bluff in the rain is not advisable…lots of slipping. For that matter, hill sprints on the bluff in the rain is also not advisable…Chioccetti took an epic spill on the last sprint up as he was in mid-sentence. But he’s ok. And we had a good laugh.

Help Pirtle’s family get a new van! HERE:

Take Me To the River

Your BB soundtrack:

Blustery would be an understatement.
You might even say the winds were…….. gale force.

I’m sorry.

The temperature was otherwise pleasant. At 0528, a car pulled up and a young fellow jumped out. He was walking towards us with his arm extended, holding out a piece of paper. He asked what we were doing. We assumed he’d just bought the property and was going to tell us to scram. I said we’re a men’s workout group blah blah. Then he gave me a flyer for a juice bar nearby. But they open at 7! I told him he’d have to open earlier and we’d be there. Anyway, if you find yourself in the area at such a late hour, go check out Juice Bar. 


We started with a follow-me lap down the stairs to Riverside then back up to start. The PAX circled up and did a quad routine that was just awful. Crayfish and MIB pulled up right at the beginning of this.

15x tempo squats (slowly lower down on 3-count, up on 4) – HOLD that last squat
10x overhead claps while holding a squat
10x smurf jacks (jumping jack from a squat position)

Mosey to the Spaghetti Warehouse rails. Easier said than done because my legs were ready to give out.


Bulgarian Split Squat Circuit:
PAX performed 3 sets of the following:
8x Bulgarian split squats, each leg (watch this shirtless chap explain)
high plank until all-in
8x shoulder taps

The PAX loved the Bulgarians. YHC found it hard to balance, especially on his left foot with the wind whipping about. They can be loaded (CMU, kettlebell, whatever). 

Mosey down the stairs, across Riverside, into Tom Lee, to the pull-up bars. 

I’ve never done Crossfit, but I appreciate what they’re trying to do. Cindy is one of their WODs. You don’t even need a gym, floor mats, or hundreds of dollars a month to do it!

20 minutes, as many sets as possible:
5 pull-ups
10 merkins
15 squats

Bottomless said he got through 13 rounds. Handsy said he did more than that. I think I got in 11, but I lost count! Mosey back up the stairs, stopping to do 25x calf raises in cadence. Mosey back to start.

Diamond Merkins:
Back at the Spaghetti Warehouse wall, the PAX did 3 sets of:
6x diamond merkins
Wall sit until all in
Cherry pickers and overhead claps x10 while holding the wall sit

Circle up back in the parking lot.

Low plank
Pickle Pounders x10
Flutter Kicks x31
J-Lo’s x10? (I hate these)
Dr. W’s x8 (thanks, Four Eyes)
Hold low plank for ~40 seconds until 0615

8 PAX, no effin’ G’s

Piggy-backing off this week’s Q Source article, I found this advice from John Piper really helpful. He was asked what advice he’d give to his newly married self. This is one part of his response:

“Be done with pouting and sulking when you don’t get what you want, which is so immature and so built in to your wiring. You will be regularly disappointed, because you are an intense perfectionist wanter and, therefore, your wants are not going to be satisfied as often as you would like.

“Instead of pouting and pitying yourself, draw down strength, John Piper. Drawn down strength from Christ to stop being a reactor, and instead, be a strong initiative taker in hope to this family. Bring strength to this family. Don’t use this family, and when they don’t meet your needs go pouting off into a corner. Come from the corner looking to Christ for strength and hope. They need you to be a leader, not to return evil for evil.”

The Crucible is nigh!

Stairs and Sprints

THE SCENE:  Just above freezing but the body temp raised quickly with the workout!
15 Daisy Pickers IC15 Imperial Walkers IC
10 Arm Circles (forward and then backwards) IC10 Leg Swing each leg IC
Stair Jump
Mossey to the stairs.Jog down the stairs and then using right leg only, jump up to the top of the stairs.Rinse and repeat with the left leg.

Parking Lot Spints:
Complete 12 rounds of sprints across the parking lot with a mossey back to the start:
  • Round 1 & 7 – Straight Sprint
  • Round 2 & 8 – Bear Crawl
  • Round 3 & 9 – Inch Worm Push-Ups
  • Round 4 & 10 – Broad Jump
  • Round 5 & 11 – Crab Walk
  • Round 6 & 12 – Lunges
Jack Webb:
A single count Merican then single count air press combination on the Q’s command, with an ascending rep count of each up to 10 with the pvc rifle from the BotB in Nashville backmin January.
Hurricane Hoedown:
Flutter kick circuit performed in cadence:7 IC Seated Flutter Kicks with hands raised. Move immediately to hands behind you.7 IC slightly reclined flutterkicks. Move immediately to laying down.7 IC normal flutter kicks. Move immediately to crunch postion.7 IC LBC Flutter kicks.Rinse and repeat as we worked our way down the cadence ladder 7,6,5…
4 PAX (1 Irish Goodbye), no FNGs
Everyone has a level of hard in your life. You will continually be running into your level of hard (if it’s in your relationship, fitness or spiritual life) until you break through that level. But once you break through what used to be hard now becomes normal and easy to accomplish. Keep pushing on whatever your current level of hard and soon you’ll look back and realize how easy that is.
Sign up for the BeerRuck#002.

Looking Good is a Bonus / BSB Live from the Ruins

THE SCENE: Started out super foggy and in the 30s. We warmed up fast!

  • SSH x 25
  • Daisy Pickers x 13
  • Imperial Walkers x 13
  • Merkins x 13
  • Baby Arm Circles  x 13 (fwd then rvrs)


  • Moseyed down steps to Tom Lee Park to determine landmark to run to; numbered off 1s & 2s
  • 1s did reps first while 2s ran to & around the shelter next to Tom Lee parking lot, PAX could do Flutterkicks or Gas Pumpers until all in. Once we were all in, flapjack!
  • Round 1: Burpees15 @ bottom of stairs-> 10 @ middle platform-> 5 @ top of stairs
  • Round 2: Squats 18 bottom-> 10 middle-> 6 top
  • Round 3: Big Boy Sit-Ups21 bottom-> 14 middle-> 7 top

YHC came up with the stairs portion and saw that the exercise acronym formed BSB, so why not do some moves to Backstreet Boys (BSB)’s I Want It That Way. 

  • Started off song with overhead claps then to SSH
  • Chorus took us to Burpees, next transition to Squats, then to Big Boy Situps and we rotated moves throughout the end of the song.

Moseyed back to STARTEX for Mary


  • LBCs x13
  • Hello Dollys x13
  • Mountain Climbers x13
  • LBCs x13
  • Rosalitas x13
  • LOLs x13 (each way)




YHC brought up Q Source & the KING; fitness isn’t about you. Function over Aesthetics. Partner Carry and other things we do can be helpful in even of crisis. Don’t worry about the mirror, but think about implications of being Prepared.

“Looking good is a bonus.”



YHC was disappointed that there wasn’t more falsetto by the PAX (especially Handsy, who if you didn’t know…has a degree in music education and has some nice pipes) during BSB.  PAX agreed that “Looking good is a bonus” should be tagline for the Ruins given the remains of the former Spaghetti Warehouse.


THE SCENE: Crisp, cool with clear skies

  • SSH x 20 IC
  • Merkins x 20 IC
  • Imperial Walkers x 10 IC
  • Windmills x 10 IC
  • Daisy Pickers x 10 IC
  • Hillbillies x 10 IC

Mosey to the stairs near The Ruins parking lot.  There are 70 total stairs from Front up to the landing near the parking lot.  We would start at the bottom of the stairs and perform the following up the stairs x 2:

  • Quick Step (lead with the same foot on every step) x 2 (140 stairs)
  • Skip (plyometric jump skipping steps each time) x 2 (70 stairs)
  • Lateral (facing left/right going up the stairs) x 2 (140 stairs)
  • Lunge (every other stair) x 2 (70 stairs)
  • Squat Jump (each step for the first 15 stairs then sprint to the top) x 2 (140 stairs)
  • “Grizzcalator”: In plank position, ascend the stairs doing a merkin on each step
  • Everest: Lunge and bring feet to the same stair and do a squat alternating the leading foot x 2 (140 stairs)

Mosey back to the parking lot.  With the last 10 minutes, we did 11’s with a run in between exercises.  Two exercises were BBS and Carolina Dry Docks.  All PAX completed 11’s routine at 0615.

13 PAX (no FNGs; 1 Willy Loman – Rusty from Naperville, IL) Bottomless (QIC), MIB, Chocker, Sir-Mix-Alot, Handsy, Hitch, Easily Amused, Low Note, Crayfish, Chiocetti,  Woodpecker, Four Eyes
Shared the common thread of the COTs that I’ve heard this week about difficulty, and failure.  The idea of a stair workout is overwhelming.  You look up at 70 stairs and have to come to grips with the reality that ascending those stairs will be difficult.  This is especially true if you have to do this multiple times.  However, this seemed a lot less daunting in community.  Having brothers there for encouragement and, simply, to be there during a hard time.  Christ does not make any promises that this life will be easy, but he does promise us that he will always be with us.  We do not thrive in isolation; however, we can do hard things in community…even if its flights and flights of stairs.

4 PAX showed up to complete the 86 for 86 challenge before boot camp this AM.  Great cause and enjoyed putting in this work with Woodpecker, Choker, and Bookworm.

Service project saturday…see slack for details

How Long Can The PAX Hold A CMU?

70* and humid with a pretty strong breeze off the mighty Mississippi. 

The Ruins


Did it, including sharing the mission of F3.


  • SSH (IC) – 40
  • Daisy Pickers (IC) – 10
  • Merkins (IC) – 10
  • Mosey lap around the parking lot


At 0535 I had the PAX each grab one CMU from the back of my truck. I then explained that they would hold that CMU and were not allowed to set it on the ground or drop it until 0615. If anyone dropped their CMU or set it down, all PAX would be required to perform 10 blockees (burpees with CMU). Lots of groaning. 

We moseyed to Beale Street Landing (~1/3 mile). 

Modified 11’s. ALL exercises are 4 count (so – 2 curls = 1 or down(1)-up(2), down(3)-up(4) = 1). Starting at the bottom of Beale Street Landing:

  • perform 10 skull crushers
  • Run uphill to 2nd light (about halfway or ~50 yards)
  • perform 10 curls 
  • Run uphill to top (~50 yards)
  • perform 1 squat thruster 
  • Run back downhill to 2nd light
  • perform 1 bent over row
  • Run back downhill to startex 

Rinse and repeat with the numbers increasing/decreasing each time – 2nd round was 9 skull crushers, 9 curls, 2 squat thrusters, 2 bent over rows, etc…

No one finished before we needed to head back. I believe Altar Boy and Four Eyes got down to 2-9. So close. 

Mosey back to parking lot for some Mary.  


Again…all with CMU’s – we haven’t let them touch the ground yet!

  • American Hammer (IC) – 25 (lots of groaning)
  • Crunches with legs 90* and CMU overhead, pushing it up towards your feet (IC) – 15
  • Hello Dolly Lama (ish) – basically – on your 6 with legs straight out in front and about 6″ off the ground, holding CMU at chest height and then open and close legs (IC) – 10
  • Flutter kicks (with CMU held straight up overhead) (IC) – 15
  • American Hammer (because we had 1 minute left and I couldn’t think of another CMU Mary exercise) (IC) – 10


7 PAX – Handsy (QIC), MIB, Crayfish, Altar Boy, Four Eyes, Easily Amused, Low Note


Carrying a CMU for 40 minutes straight SUCKED. And it was a huge relief to set it on the ground at 0615. Made me wonder how many of us are carrying around a huge metaphorical weight because of our sin? What things are we carrying that are weighing us down, making life hard. How much relief would it be to just set it down? Jesus tells us to come to him with those burdens and that he will give us rest. 


When I had the idea to do a workout where we held a CMU the entire workout, I wasn’t sure how it would go. It was HARD. We worked a lot of muscles I didn’t know we’d work just from lugging that thing around between exercises, etc. 
The PAX were awesome sports though and we made it all 40 minutes with no CMU’s touching the ground. T-Claps to the PAX! 
AND – it was awesome to meet Low Note. Glad he came back out!


  • 2nd F Guys Night at Handy’s house this Friday, Feb. 9th, 8pm – ?. Message Handsy for more details. 
  • See Pre-blast for info about weekly 2nd F lunches around town, workout locations/times, etc. 

Deconstructed Burpee Corners

THE SCENE: Cold.  Wind Chill 11 degrees.
F3 WELCOME & DISCLAIMER  Check. Explained to FNG’s YHC’s lack of professionalism, to modify, volunteerism, etc. 

Done IC: SSH-25 , Daisy Pickers- 20, Hill Billies (while walking in a circle)- 20, Imperial Walkers (while walking in a circle)-20. Moseyed to the Beale Street Landing.
At the bottom of the Beale Street Landing, PAX began a 4 corners routine. Once PAX completed a round, then PAX would extend Corners 2 and 3 to the next light pole. By the end of the routine, PAX had completed 5 rounds, with the 6th round extending Corners 2 and 3 all the way to the other side of Beale Street Landing.

  • Corner 1: 10 Groiners, then run backwards up the hill to Corner 2.
  • Corner 2: 10 Merkins, then shuffle across the hill to Corner 3.
  • Corner 3: 10 Jump Squats, then run down the hill to Corner 4.
  • Corner 4: 10 Burpees, then shuffle across to Corner 1.

After 6 rounds of the routine, YHC called for PAX to flutter kick until ALL IN.

Then, PAX Moseyed back to SPA WA parking lot. Took the large set of stairs and YHC called for all PAX to hit every step.


Held low plank until ALL IN from Mosey back. Then, J.Lo’s -15.

Then, completed the following exercises IC:

American Hammers -20, Alternating LBC’s – 20, Box Cutters – 20, Then Rinse and Repeat.
11 PAX (Reverse and Low Note) Chioccetti on Q

YHC discussed identity and how easy it is to put it in a career/job. The temptation/distraction is even greater if the career/job is in ministry. YHC talked through the challenge of thinking about the Call on life and how to serve others, my family, and spread the Light of the world.

It doesn’t take 7 minutes to get from Beale Street Landing back to the parking lot. That said, YHC will spend more time doing Tha Thing before returning for MARY….Mary was longer than YHC planned on.

40s and 11s at Ruins

THE SCENE: Cold.  Still wet from yesterday.



Squats x 10 IC
Daisy Pickers x 10 IC
Imperial Walkers x 10 IC
Arm Circles x 10 IC
Reverse Arm Circles x 10 IC
SSH x 25 IC
Burpees x 25 OYO


Mosey to landing.

40s.  Merkins at the bottom, Pistol Squats at top.

Hitch led Mary variants until all in.

11s.  Alternating Lunge Jumps at bottom, Dry Docks at top.

Hitch and Bottomless led Mary variants until all in.

Mosey to Startex.

MARY:  None.

COUNT-OFF & NAME-O-RAMA:  9 PAX (0 FNG).  Teacher’s Pet, MIB, Jail Bait, Sir Mix-a-Lot, Chioccetti, Hitch, Bottomless, Doc Hollywood, Toms (QIC)

CIRCLE OF TRUST/BOM:  The Dalai Lama, when asked what surprised him most about humanity:

“Man. Because he sacrifices his health in order to make money. Then he sacrifices money to recuperate his health. And then he is so anxious about the future that he does not enjoy the present; the result being that he does not live in the present or the future; he lives as if he is never going to die, and then dies having never really lived.”

MOLESKIN:  YHC got cold hands, almost passed out, and couldn’t complete 11s.  Something about a vagus nerve.  Grateful for F3 and the safe place it provides to practice failure.  Sometimes the only critical voices are in your own head.  T-Claps to Hitch for taking lead on some components to make sure everything kept moving.


MLK Day Dora

THE SCENE: Felt like 18!!! Easily Amused was his namesake when he discovered icicles in his beard.
F3 WELCOME & DISCLAIMER: Welcomed & Disclaimed

  • SSH x 50 IC
  • Daisy Pickers x 20 IC
  • Imperial Walkers x 20 IC
  • Polka Stretch x 20 IC
  • Forward Arm Circles – Baby x 8, then big x 8
  • Backward Arm Circles – Baby x 8, then big x 8

We started out with 10 rounds (or 5 minutes) of 30 Second Burpees=50 Total burpees

  • Mosey to Memphis Farmer’s Market, pause at Blue Monkey for Monkey Humpers! x 15 IC
  • Once we made it to MFM, partnered up for DORA 123 (100 Bobby Hurleys, 200 Big Boy Sit-Ups, 300 Mountain Climbers)
  • Based on time, YHC called an OMAHA and asked PAX to do only 150 BBSU & 150 Mountain Climbers.
  • We then moseyed to the National Civil Rights Museum, with a pause wall-sit on the side of the Arcade.


We did MARY on the brick pavement in front of the National Civil Rights Museum. YHC asked PAX to keep a low respectful tone in calling out the count.

  • LBCs IC x 15
  • Hello Dollys IC x 15
  • ABCs IC (of course, #nottheLevee)
  • Shoulder Taps IC x 15

22 (Zero FNGs, but two Kotters: Piggyback and American Standard)


MLK Day should be celebration of his life, but also a call to action. We live in a minority-majority city where many our city’s kids are behind on reading level. States build prisons based on this stat and it’s bs that what zip code a kid is born in determines his opportunity. Challenged PAX to check out Arise2Read and make HC to read to 2nd graders in the city. 

Totally an on the fly move to do the monkey humpers once we stopped on our mosey by the Blue Monkey. Many PAX laughed at Handsy’s loud counting as he had missed the “Let’s keep down noise level” memo.