Heart Burn at the Berm

THE SCENE: A peaceful 72 degree morning at the berm was interrupted by 9 PAX working hard to get better.

Customary welcome and disclaimer.

SSH X 20, Daisy Pickers X20, Imperial Walkers X10, Shoulder Taps X 10


Our goal today was focused around heart rate.  We achieved our goal:

We started with a 10 klick mosey around the track to the playground area, but this morning there was all work and no play.  We paired off and attacked 9 different exercises in 3 different stations.

Station 1                        Station 2                         Station 3

  • Dips                                  Swing Merkins            Jump ups
  • PRP’s                               Knee ins                         Squats
  • Butkus                             Ab Rollers                      Calf Raises

Each exercise was completed in 60 seconds, with a 10 second reset window to move to the next exercise.  After 3 rotations (completed station) we had a hurried mosey around the play ground back to original station.  Transportation to the next station included bear crawls, scalded dogs and lunges.  After a full 3 stations we went another round only at 30 seconds for each exercise with no mosey between stations.

Once completed we had a 7 klick mosey back to base with enough time for a short dealers choice mary.
Dealers choice: Handsy gave us Peter parker’s, Snookie gave us Jane Fonda’s and Lipton gave us Freddie Mercury’s.  At this point peace again began to settle in on Sea Isle Park.
9 PAX, 0 FNG’s
We talked about 2 Samuel 6 and how King David danced before the Lord with all his might, unconcerned about what others had to say or thought about it.  Dance your dance, before your God, with all your might.  Lead others to do the same.
PRP’s (promise ring’s planks) – Hold plank position while moving hands on and off step…much like BUTKUS but with your hands.

Scalded Dogs – 2 hands and 1 foot on the ground, the other foot extended in the air behind you and move.

Q’s avg heart rate was 155 during the 45 minute workout.

Geppetto’s VQ

F3 MEMPHIS – 23 May 2018


AO: Bermuda Triangle “The Berm”

VQ: Geppetto

Conditions: 70 degrees, Wet and Foggy


  • Welcome: I am not a professional
  • You are participating at your own risk
  • You are responsible for your own wellbeing
  • You are here voluntarily, and you are not paying to be here
  • Know your limits and do the best you can, all exercises can be modified and are only suggestions.
  • Any FNGs? YES, we had one.


  • SSH IC X 15
  • Moroccan Night Club IC x 25
  • Sprinkler IC x 10
  • Windmills IC X10

Mosey around the building 1 time and then up to the field with the welcoming tall, wet grass.


  • Fire Drill – PAX form a circle, chopping feet. One at a time going CW, each PAX calls out “Fire” all PAX hits the ground rolls right, merkin, roll back left, another merkin, then back up chopping. Go around the circle with the “stop, drop and roll” until all PAX have called “Fire”.
  • Hindenburg BLIMPS – Perform exercise at corner #1, sprint to corner #2, perform exercise. Sprint to corner #3 perform exercise. Then to corner #4, exercise and then back to corner #1. Plank it up until all have finished. That’s one round. Round 1 – 10 Burpees; Round 2 – 20 Forward Lunges; Round 3 – 30 Imperial Walkers; Round 4- 40 Merkins; Round 5 – 50 Plank Jacks; Round 6 – 60 Squats Because of time constraints, PAX performed 60 squats at first two corners then had to hustle to MARY.
  • After all in, Mosey to the parking lot.


  • American Hammer IC X 15
  • Side Plank (Left Side) IC X 20
  • Side Plank (Right Side) IC X 20
  • Rosalita Wip IC X 10


11 PAX (1 FNG): Houdini, Cowbell, Situation, Shy Guy, Notasport, Speaker, Snookie, Tiny, Rabbit, Geppetto, and our FNG Cue Ball


Union with Christ (Rankin Wilbourne) is basically about bridging the gap between head and heart, moving from the claim of being a Christian to walking in union with Christ. One section talks about our Identity as Christians, and that is what I want to share.


We likely have all struggled with common problems, such as losing a job, having a fight with a spouse, messing up a teachable moment with a child, messing up at work, etc? We have likely struggled with common questions, such as, “Am I significant? Have I done enough? Am I accepted?” When we choose our own identity, then we become failures when we fail at something. However, when we find our identity in Christ, “the answer is ‘Your life is now hidden with Christ in God”.


In Christ, “You no longer have to justify your life…You don’t have to go the distance, like Rocky, to prove you’re not a bum. …in a wonderful exchange, you give (Christ) all your sins, and he gives you all of his righteousness.”


“In Christ, you are significant…you are secure…you are accepted. …This doesn’t mean you stop working, but it does mean you now work in a totally new way. You no longer work for approval; you work from approval.”


VQing was a great experience. I think the wet grass helped everyone to be totally committed right away. There is no going back once you drop to the wet ground, roll and do a Merkin. Morroccan Nightclubs were good, but we probably should have done 25 more to really feel the burn.


Ruck Club Callout 5/26 at 1030 at Meddlesome Brewery

Memorial Day Convergence workout at The Barracks


THE SCENE: Wet, balmy 72F



SSH x 20 IC

Imperial Walker x 10 IC

Daisy Pickers x 10 IC

Arm Circles x 10 IC (CW & CCW)

*mosey to other side of building*


3 cones were set (at 25 yards, at 50 yards, and at 100 yards). PAX patterned up. Each team had to complete 150 Merkins, 250 big boy sit-ups, and 350 squats. While one PAX exercised, the other PAX sprinted to the 1st cone and performed 1 burpee, sprinted back to start; then sprinted to 2nd cone, performed 2 burpees and sprinted back to start; then sprinted to 3rd cone, performed 3 burpees, and then sprinted back to pickup where other PAX left off. Rinsed and repeated until complete.


PAX lined up at the start and performed 8 count bearcrawls followed by 1 burpee. Rinsed and repeated until PAX reached 3rd cone (100 yards), then moseyed back to start. PAX then performed 16 count bear crawls followed by 2 burpees. Rinsed and repeated until PAX reached 3rd cone (100 yards).

Flutter kicks x 20 IC

Paver to Shoestrings x 10 IC

Hollywood Side Crunch x 10 IC (each side)

Gas pumps x 10 IC

Dealer’s Choice (Speaker picked American Hammers x 30 IC)

4 PAX: Bruce, Speaker, Gepetto, & Snookie

YHC talked about overcommittment  and making sure we hold true to or promises. We find ourselves overcomitting to things without checking our schedules or checking with our loved ones. We need to be cognizant of our own abilities and time management as well as those around us. As HIMs, we need to follow through on our promises.

PAX learned why smaller workout groups work best. Nowhere to hide and you have to work harder! PAX were smoked.


Ruck Club Callout 5/26 at 1030 at Meddlesome Brewery

Memorial Day Convergence workout at The Barracks

Notasport’s NotaQ

F3 Memphis – May 22, 2018


AO: Bermuda Triangle “The Berm”

QIC: Snookie (filling in for Notasport)

Conditions: 70 and overcast


  • Welcome to F3! Fitness! Fellowship! Faith!
  • I am not a professional and am not being paid to lead this exercise.
  • You are participating at your own risk, and you are assuming the risk of injury.
  • You are responsible for your own well-being; you could get injured.
  • You are 18 or older, here voluntarily, and you are not paying to be here.
  • Know your limits and do the best you can.
  • Modify exercises as needed. Everything we say is a suggestion. Stop exercising if needed at your own discretion.
  • Any FNGs? (Assign someone to stay with FNGs)


  • Windmills IC x 20
  • Imperial Walkers IC x 20
  • Hillbillies IC x 20
  • Daisy Pickers IC x 20
  • Mosey to calisthenic area


  • Circuit: 5 pull ups, 10 burpees, 15 merkins, 20 dips. Rinse and repeat for ten minutes
  • Squat mile (25 squats before each quarter mile)
  • One more circuit of 5 pull ups, 10 burpees, 15 merkins, 20 dips
  • Mosey back to starting point


  • Dealer’s choice
    • Lipton: 25 Box Cutters
    • Cowbell: ABCs
    • Houdini: 25 Hello Dolly’s
    • Speaker: 25 Freddie Mercury’s
    • Snookie: 20 American Hammers
  • Hold low plank till 6:15 (approximately 60 seconds)

COUNT-OFF & NAME-O-RAMA: 5 Pax (No FNGs): Lipton, Cowbell, Houdini, Speaker, Snookie


A lot of Joseph’s life wasn’t easy. Sold into slavery and later thrown into prison. But God used those hard times for Joseph to increase his faith and wisdom, things needed for when God would use him to save his family and rule Egypt. Sometimes we go through hard times in life. But wisdom is not gained through easy things. Wisdom is hard to earned but God uses hard things to prepare us for greater things.


Gus said he had an HC from an FNG. Apparently the FNG had been to the PhP School of HCing. YHC was reminded again that he needs to work on his pull ups. Houdini’s slow count of the Hello Dolly’s was surprisingly difficult.


Convergence Monday 6:00 – 7:00

This Backblast Is Boring and Not Creative

THE SCENE: Muggy, humid, moist 70-ish degrees.

Did it.

  • SSH (IC) – 25
  • High knees (IC) – 15
  • Lots of stretching
  • Butt kickers (IC) – 15
  • Leg raises (IC) – 8 each leg
  • Some more stretching
  • Mosey to parking garage


    Parking garage line drills
    Divide into 2-3 groups based on speed (8, 9, and 10 minute pace groups, though we won’t actually try to keep that pace)
    Sprint (or run as fast as you are able) up first full length of the garage, touch wall, mosey back down.
    Sprint (or run as fast as you are able) up first 2 full lengths, touch wall, mosey all the way back down.
    Do this until you’ve gone 4 full lengths.
    Once finished, run in place up downs on 10 counts until all in (from your pace group)
    Once your pace group is all in, repeat, but mosey the up hill portions and sprint downhill.
    Even the 8 minute pace group didn’t quite get through both sections. We moseyed back to the parking lot where we started for about 5 minutes of Mary.


  • Hello Dalai Lama (IC) – 30 (with a slow down count in the middle of the 20’s)
  • American Hammer (IC) – 20
  • ABC’s (IC)


Soybean, Bottomless, Teacher’s Pet, Beauty Shop, Blart, Goldilocks, Four Eyes, Vocals, Shoestring, Big City, Promise Ring, Bookworm, Hitch, Speaker, Sir Mix-a-Lot, Pirtle, Mighty Joe Young, Toms, Ergo, Handsy (QIC)


When you’re a sad clown you often don’t realize you’re a sad clown. I started coming to F3 just for the exercise. I thought I had my life together, hey, I lead a Christian ministry, right? I’ve noticed in the past few months, that some of my struggles (lust, short temper with my kids, impatient with my wife, etc.) have diminished. The more I’ve thought about it, I’ve realized I was much more lonely than I realized, and my struggles were really just the fruit of loneliness and isolation. The community that I’ve gained through F3 has really provided a group of men who I connect with regularly and who help me feel less lonely.  Therefore, I’m healthier and struggling less. And, whether I want to admit it or not, I really was a sad clown before. Feeling less and less so every day.


Breaking into pace groups for running focus workouts seems to work well.

Nothing I can think of…check the slack channel for announcements.

Pre-Beach Beat Down

THE SCENE: It was already bright and hot as the PAX arrived…

– SSH X 20 in cadence, mountain climbers X 20 in cadence, shoulder taps X 20 in cadence, arm circles X 10 each arm in cadence, Helicopters X 10 both sides in cadence, butt kickers X 20 in cadence, Daisy-pickers X 15 in cadence, and Donkey kicks X 20 each leg in cadence.

Insert information about the workout.

Global Warming – Pax move in a circle while holding Al Gore and their CMU…

  • Round 1 – 10 burpees
  • Round 2 – 20 merkins
  • Round 3 – 25 Bobby Hurleys
  • Round 4 – 50 CMU girls (Headed to the beach tomorrow.)

Field (Old People’s Home) of Dreams – With the McWherter Center used as a baseball diamond of sorts each base was a different AMRAP exercise and Pax were split into two teams… One team would do the exercise at a base while the other team mosey’d around and then switched until all bases completed.

  • Home Base – 15 Merkins each
  • 1st Base – AMRAP – Squats
  • 2nd Base – AMRAP – Merkins
  • 3rd Base – AMRAP – Big Boy Situps/ or LBC

Colt 45’s with CMU’s

Calf Raises with CMU’s above head

  • 25 straight on in cadence ash (Snookie corrected my failing counting… Preesh)
  • 25 with heals out
  • 25 with heals in

Second Set of Global Warming

  • Round 1 – 5 Burpees
  • Round 2 – 10 Lunges on each leg
  • Round 3 – 20 merkins.
  • Round 4 – Big Boy Situps X 15

American Hammer X 20, Shoulder Taps X 20, Helicopter X 15 and a couple PAX choice exercises. 

6 PAX, Ozark, Snookie, Lil’ Nicky, Commando (Irish hello), Gepetto, and Lipton. 

John 11 – Jesus says he loves Lazarus so he waited… During that time Lazarus dies and his sisters have to mourn his loss for 4 days. 

  • Jesus love doesn’t just fight for whats most comfortable or easiest… Often the world around us tells us that a relationship with no problems or that makes us comfortable is best, but Jesus love fights for showing us His glory or greatness and allowing us to experience His glory and greatness.  It often makes us uncomfortable, but always leads to things that are better than comfort.
  • In a small way, our workouts in the morning are a reminder that comfort based love is not the goal… Rather, that there is a better love that is willing to be uncomfortable and allow others to walk through uncomfortable and even painful situations so that they and we can experience and share more of God’s greatness and glory personally and with one another.

Insert any personal comments, notes, devotion content, etc.
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Sandbag Snake Ruck

THE SCENE: HUMID!!  You could almost drink the air.



Starting at one end of the parking lot without rucks do the following exercises to the other end and back.
Side hop
High Kicks
Butt Kickers
Pax circled up and put on their rucks.

Merkins x10
Squats x10
Ruck to Shoestrings x10 (Laying flat on your back with ruck above your head, lift your legs and bring your ruck and feet together.  This sucked.)

Pax completed 3 rounds and increased reps by 10 each round.

YHC connected 3 sandbags with different weights, 40#, 60#, 80# and took a lap around campus. ~1.7 miles. We moved a ton slower than YHC thought we would.  Sand is tricky… VERRRRY TRICKY!

American Hammer IC x20
Ruck to Shoestrings… AGAIN IC x20
Flutter Kicks IC x30
BBS IC x20

9 Pax (0 FNG’s)


Over the last few days YHC has dealt with a whiny kid.  My daughter has done nothing but complained, whined, huffed and sighed at every task given and every thing seems like the worst day ever.  YHC has grown extremely tired of the whining and complaining.  BUT, thank God that He doesnt treat me and get frustrated with me for all the whining and complaining I do in my life.  YHC reminded the pax that we too are whiners and need the strength of God to be able to make it through each day to love and serve others before ourselves.


The sandbags slowed us down WAYYYY more than YHC would have guessed they would.  It was a humid morning and now the stanky sweat of the pax has stunk up the car!  The M will not approve of the sandbag staying in the hot steamy vehicle all day.  The sandbag snake was tricky and took some getting used to but we can rest assured, he will show up again.

GORUCK has issued the #ruckclubcallout so be on the lookout for time and date of the ruck on the F3 Memphis Ruck Club Facebook page.

Merkin Mile (workout May 8, 2018)

THE SCENE: Plenty of O2 in the Atmosphere.

Side Straddle Hops IC x 20

Imperial Walkers IC x 20

Windmills IC x 20

Merkins x 20

World War I Sit Ups x 30


Merkin Mile

Pullups and dips during mile for one stop

Imperial Squat Walkers IC x 20

Flutter kicks IC x 20

Box cutters IC x 20

Hello Dolly IC  x 20

Alphabet Soup IC

Little Baby Crunches IC x 30

Dealer’s Choice

10 present (including Q):  Cowbell, Choker, Mayberry, Moth Balls, Snookie, Speaker, Promise Ring, Not A Sport, Mousse, Commando (Q)


If we are willing to turn our problems over to God, no problem is too big for God to solve.


Not recorded.


Not recorded.

Sweatin with the Oldie – Cowbell


  • 76 and Balmy


  • Not a professional (not even a amature counter per Gus)
  • Not paid/here on your own.
  • Modify as needed – know your body


  • SSH IC x 35
  • Hill Billies IC x 35
  • BAC X 30 IC, then reverse


  • Partner Sit Ups X 30 OYO
  • Hands of Time X 30 OYO

Then Partner work with Coupon

  • Partner 1 – Coupon Kettle Swings X 250 while Partner 2 Quick Moseys around the building. Switch up and keep going until 250.
  • Partner 1 – Overhead Press (with modify curls as needed) with coupons X 250 while Partner 2 Quick Moseys (a little slower this time) around the building. Switch up and keep going until 250.


  • We had a potential FNG that Soybean was EH’ing, so we started out with Monkey Humpers (or Frog Humpers) [F3 doesn’t judge] [actually they really do, they just call it observation and criticism]


  • 14 PAX, no FNG
  • Speaker, Shy Guy, Orange Julius, Commando, Houdini, Gepetto, Krueger, Lipton, Soybean, Promise Ring, Lil Nicky, Gus, Snookie, Cowbell


  • Be positive in your faith, even when the world is negative around you.  Psalm 22 is 31 verses of whining and woe is me!  Celebrate Psalm 23 when those around you choose not to.   Make it a Psalm 23 day!


  • My second Q  had a great showing.  Baby Gus (aka Benny) kept us all in line and let out the occasional grunt when he saw bad form on the Kettle Swings.  Appreciate the feedback and coaching Benny!


  • Need June Q’s – but there is a pre-req Counting Class or something first.  Apparently I didn’t Clep out of it.

The Berm

The scene: Humid but Sunny
F3 Welcome and Disclaimer – Done
Warm 0 Rama – 30 second intervals 5 exercises x 3, slow to fast
Tha-Thang – Circuit with Lil’s mosey in between, 4 circuits
Mary – Freddie Murphey’s 25 on a 3 count, Spider-Man until 6:15

In the words of Vocals, “Appropriately smoked”

Pax Count 9
Not a Sport

Circle of Trust – Ephesians 5, on how to love your wife. Study it, meditate on it, live it. You will fail at times, many times, but man up and press on by leaning on God and the perfect example, Jesus.