Moonset/Sunrise on the River

THE SCENE:  The full moon was gleaming on the waters of the Might Mississip.  The sun was beginning to peak above the skyline.  The lights of both bridges were dancing, lighting up the somewhat steamy gloom.  

F3 WELCOME & DISCLAIMER: Disclaimed and Welcomed

  • 20 x SSH IC
  • 20 x Arm Circles 10 each way
  • 10 x Daisy Picker

Mosey to 1/3 mile to grass Hill

Gus introduced me toTabata Exercises (20 sec on 10 off) the week at Arcadia.  It is great HIIT and a burnout of a workout when done for 4 minutes each set.  We did these on top of the grassy knoll at Beale Street Landing overlooking the river.  

  1. Merkins
  2. SSH
  3. Squats with Sumo and Jump Squats thrown in
  4. Flutter Kicks x 4 rounds / LBCs x 4 rounds
  5. Speed Skaters
  6. Dips x 4 rounds / Dry Docks x 4 rounds 
  7. Reverse Lunge x 4 rounds / Calf Raises x 4 rounds

Mosey back to Start Point

Tabata Plank


15 PAX – No FNGs – 1 Irish Goodbye; Ice Cube, Altar Boy, MIB, Boo Yah, Shooter, TLC, Hurdle, Monk, Teacher’s Pet, Dawson, Chioccetti, Havarti, Sir Mix-A-Lot, Fishbowl, Bailout – QIC

My eldest son was married on Saturday.  Awesome event!  Lots of folks there!  My daughter-in-laws cousin is a photographer and captured the photo I am passing around (passed around photo of him watching her with tears in his eyes and a respectful smile).  This is a cool shot…but as I studied it, my 18 year old son taught me some lessons. 

  1. Don’t be afraid to show emotion. There are tears streaming down his face as he watches her walk down the aisle. 
  2. Love your M like this face shows he loves her. He has loved this girl for 4-5 years. She frustrates him, is indecisive, has family issues, etc…but look at his face.
  3. Don’t have an outdoor wedding in August in Memphis…It was hot!

The guys pushed today.  Tabata is about you pushing you.  Loved watching guys that had more give more.  Good all around workout.  

Iron PAX Challange in Sept

2 Year Convergence @ Mothership on Saturday


THE SCENE: Gloom of the hottest day of the year, oh yeah very humid!

  • SSH x25 IC
  • Forward Little Baby Arm Circles x10 IC
  • Reverse Little Baby Arm Circles x10 IC
  • Daisy Picker x15 IC
  • Windmill x 15 IC
  • Imperial Walker x10 IC


Mosey down to the river edge pathway

Best Day of School Field day: Relay race

  1. First Race
    1. Burpee x5
    2. Crab Walk 23 yards
    3. Partner 1 Fireman carry 23 yards
    4. Burpee x5
    5. Partner 2 Fireman carry 23 yards
    6. Burpee x5
    7. Partner 1 Wagon Carry 23 yards
    8. Burpee x5
    9. Partner 2 Wagon Carry 23 yards
    10. Burpee x5
    11. Bear Crawl 23 yards
    12. Burpee x5
  2. Half Time at Tom Lee Statue
    1. Dips x20 OYO
    2. Mike Tysons x10
    3. Dips x10
    4. Mike Tysons x5
    5. Dips x5
    6. Mike Tysons x15 (Thanks Jailbait!)
  3. Second Race
    1. BBSU x10
    2. Partner 1 Fireman Carry 23yards
    3. BBSU x10
    4. Partner 2 Fireman Carry 23yards
    5. BBSU x10
    6. Partner 1 Wagon Carry 23yards
    7. BBSU x10
    8. Partner 2 Wagon Carry 23yards
    9. BBSU x10
    10. Bear Crawl 23yards
    11. BBSU x10
  4. Mosey to far south stairs. climb the stairs and mosey back to Endex

MARY: LBC x20 IC; Plank 25s
8 PAX 1 FNG: Welcome Blackhawk!
Discussed keeping relational focus on the M.  YHC has his 10yr anniversary this week and has been working on keeping the right priority lately and it is paying off.

  • TAPS for the going back to school group (Teacher, Staff, Students, Bus Drivers)
  • Also remember to gather your belongings after workout has concluded, LOL @Harvarti leaving keys and phone in YHC’s car.

2nd year anniversary for F3 Memphis on Saturday should be a great time!

Good Livin’ on the Banks of the Mighty Mississip


Ruins  70 something and gloomy.



SSH x 20 IC
SSH x 20 IC (radio silent 11-20)=FAILED=Penalty Burpees x 10 OYO

Mosey to nearby riverside.


*Partner Work

  • Start at TreeLine (PAX lined up side by side)
  • 8-ct Body-Builder (BB) x 50:
  • PAX 1 (P1): Perform AMRAP BB
  • PAX 2 (P2): Run to middle of field and return to P1; SWITCH
  • AMRAP until all in before going to next exercise
  • Recover as a group and mosey up/back to hill far, far away in the distance in the downtown Memphis skyline and return to starting point
  • Burpee (B) x 75:
  • PAX 1 (P1): Perform AMRAP B
  • PAX 2 (P2): Run to middle of field and return to P1; SWITCH
  • AMRAP until all in before going to next exercise
  • Recover as a group and mosey to nearby stairs: up/down x 1 and return to starting point
  • 10-ct Body-Bag-Builder (BBB) x 150:
  • PAX 1, PAX 2 and PAX 3/per group: 50 reps/ea
  • RINSE AND REPEAT this BBB x 150, except this time, 1 PAX form each of the 3 groups rotates to his left before starting this final round
  • Mosey back to shovel flag for Mary


Hello Dolly (tempo) x 20 IC
Flutter Kicks (tempo) x AMRAP until time expired

9; FNG: Old Skool, MIB, Shooter, Dawson, Sir-Mix-A-Lot, Teacher’s Pet, Four Eyes, Altar Boy and O Positive (YHC)



In life and in F3, we HIM are highly encouraged to modify as needed.

Know your limits.


Today we all got smoked. Good livin’ on the banks of the Mighty Mississip. Welcomed a new PAX to the mix. Made sure no man was left behind and not left where we found him. Which, this morning was at the top of the steps-spent-with Four Eyes there with him to encourage him to keep going. So, as HIM, we modified the end of the work-out to meet our new brother where we found him. And we finished strong. Together.

But we didn’t leave him there.


See: Preblast

Looking for Tom Lee at the Ruins

THE SCENE: Glorious low-humidity morning at the River. Low humidity. On August 1st. Glorious.
F3 WELCOME & DISCLAIMER: given gladly

25 Side Straddle Hops & Mosey to the Riverside next to the Tom Lee-less Tom Lee Memorial
Imperial Walkers, Hillbillies, Daisy Pickers (slowly), Windmill, Merkins, Arm Circles

Circuit #1:
10 pull ups
20 dips
30 box jumps (on too high of a wall)
Crabwalk between elements
Plank till all in
Reps done OYO,
Got through 3 cycles

Slingshot Run (formerly known as Indian Run) to the top of Beale Street Landing

Circuit #2:
Captain Therkin
1:4 ratio Big Boy Sit Ups:American Hammer (2 is 1) with 5 merkins inbetween
Went until time was up (a few PAX got to the goal of 10:40 reps)

Mosey up the bluff, past the trolley stop, and more American Hammers until all in

9 PAX (No FNGs)
Altar Boy, Teacher’s Pet, Farmer, JDate, Chiocetti, Havarti, Dawson, TLC, Lodge

God’s quick to forgive. We should be too. Even when our almost-grown kids do dumb things!

Getting Ruint at the Ruins

82 degrees and infinity percent humidity.

I was promised FNGs.  I did not get FNGs. Standard disclaimer disclaimed.

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

F3 Golf:  a series of 5 minute sets, with 1 minute of rest in between.  Each set consisted of 2 exercises. The PAX would perform 12 reps of each exercise OYO, then 11 reps of each OYO, and so on until 5 minutes expired.  At the end of each round, each person’s score would be the lowest number of reps that were successfully completed for both exercises.  For example, if time expired while you were still working on 4 reps of exercise 2, your score for that round would be 5.  Lowest score at the end of the Thang wins.

Set 1:  Merkins/BBSU.  Winners: Choker, J-Date, Ice Cube, Sir Mix-A-Lot, MIB (1)
Set 2: SSH/Flutter Kicks.  Winners: J-Date, Ice Cube, Havarti (1)
Set 3: Burpees/WWI Situps.  Winner: Ice Cube (7)
Set 4: Mountain Climbers/Squats.  Winners: J-Date, Sir Mix-A-Lot (1)
Set 5: Werkins/Monkey Humpers.  Winner: Ice Cube (2)
Set 6: Carolina Dry Docks/Imperial Squat Walkers.  Winners: J-Date, Ice Cube (1)
(after the first set of 12 ISW, they were modified to Squats.  Because damn.

Final Scores:
Ice Cube: 16
J-Date: 17
Sir Mix-A-Lot: 22
Farmer: 30
Choker: 34
Dawson: 35
Havarti: 38
MIB: 44
TLC: 51
Passport: 52

Flutter Kicks x40 IC
Aww Yeahs x10 IC (each side)
1 minute plank

10 PAX: Choker (QIC), Dawson, Farmer, Havarti, Ice Cube, J-Date, MIB, Passport, Sir Mix-A-Lot, TLC

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.

I love the Ruins, even though the proximity to Crab Mountain makes my Agent Orange flare up.  Great group of guys here who all pushed hard through a tough workout.  And topping it off with a Rooster at Sunrise wasn’t too shabby, either.

Help Tiger Lily move Saturday.  Or help hang sheet rock for someone in need.  Or help someone else with something else.  It ain’t about you.  Check Slack for details.

Forgotten BB for Ruins 11/29/18

THE SCENE: Nice and Cool



Imperial Walkers

Daisy Pickers

Stretch whatever you need

Mosey to basketball court at Tom Lee Park

Get on baseline and do side lunges (defensive slides) stop at

free-throw line do 5 Bobby Hurleys

3 point line 10 BH

Half Court 15 BH

To the end 20 BH

Defensive slide back


Run suicide escalators : Do an exercise 5,10,15,20 x with a suicide in between.

First Pax shoots free throw to decide which exercise we do

Merkins or Hand release Merkins :  HR Merkins


SSH or Smurf Jacks:  SSH

Flutter Kicks or Gas petals: Flutter Kicks


Probably about being responsible
Dont forget to publish the BB

Four Corners BOMBS on Beale Street Landing

THE SCENE: Probably one of the most favorable weathered mornings of 2019, started cool, worked up to a sweat tho!
F3 WELCOME & DISCLAIMER: Welcomed & disclaimed

  • SSH x30
  • Daisy Pickers x15
  • Imperial Walkers x15
  • Arm Circles x32
  • Polka Stretch x15

Mosey to Beale Street Landing

  • Four Corners BOMBS
    • 10 reps at first corner, mosey up and down the north side of the Landing, 10 more reps, crab walk west, 10 reps, then return to south side of the Landing, 10 reps, bear crawl to starting corner and begin reps on next movement
      • Round 1: Burpees
      • Round 2: Overhead Claps
      • Round 3: Merkins
      • Round 4: Big Boy Sit-Ups
      • Round 5: Squats
    • One or two pax finished and started to rinse and repeat and made it 1/2 or 3/4 through 5 burpees round, but we paused to return to STARTEX for Mary


  • LBCs x15
  • Baby Makers x15
  • LBCs x15
  • Hollywood Side Crunch x 10 each side
  • LBCs x15



Shared about the news from Frayser the night before that made national headlines & spoke about that combined with the Cofield murder that these things should not push us to insulation and isolation, but to embrace and be for community. Strive for unity and understanding why people are upset rather than rushing to divisiveness.

YHC had put Bruce Wayne on the schedule, and had comz issues via text the week prior…so weinke was crafted pre-pre-ruck on the john at 4am.

Disc Golf Posers @ the Ruins

THE SCENE: low 70s…I dont’ remember complaining about the humidity as much as the day before…so there’s that
F3 WELCOME & DISCLAIMER:  Welcomed and disclaimed.

  • SSH x25
  • Daisy Pickers x15
  • Imperial Walkers x15
  • Arm Circles x32
  • Polka Stretch x15

DISC GOLF – each person gets a disc and each round has an exercise for a successful putt (10 reps) or a penalty for missing a putt (5 reps, consecutive misses increase rep count by 5); 5 discs owned by YHC & 5 PAX present, how convenient! In between rounds, we did some type of movement.

  • Round 1 Success=10 Merkins; Miss=5 Burpees
    • Result= 1 Success for 10 Merkins; 4 consecutive misses (5,10,15,20) for total of 50 burpees
    • Post-Round Movement=Mosey lap around the parking lot
  • Round 2 Success=10 squats; Miss=5 Jump Lunges (2=1)
    • Result=5 misses (5,10,15,20,25) for total of 75 Jump Lunges
    • PRM=Suicides across width of parking lot
  • Round 3 Success=10 LBCs; Miss=5 BigBoySit-Ups
    • Result=5 misses (5,10,15,20,25) for total of 75 BigBoySit-Ups
    • PRM=Bear Crawl the width of parking lot
  • Round 4 Success=10 Shoulder Taps; Miss=5 Mountain Climbers(4-count)
    • Result=5 misses (5,10,15,20,25) for total of 75 Mountain Climbers
    • PRM=Power Skip the width of parking lot & Back
  • Round 5 Success=10 SSH; Miss=5 Smurf Jacks
    • Result=5 misses (5,10,15,20,25) for total of 75 Smurf Jacks
    • PRM=Sprint the width of parking lot & Back


  • LBCs x30
  • Flutter Kicks x20



Talked about emotions and feelings during hard events in life, don’t shy away from those things.


YHC hoped for more hits than misses….we only made one of 25…that’s 4%! We counted Low Note’s grim reaper for PLC given the steam coming off his cup o’java on LN’s bicep. So at least we got 120% f3tention on PLC…that’ll buy you a…well…it’s 2019. We surely get some moral victories or trophies for that.

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: