Sprint and Splash in the Tower of Terror

THE SCENE: Still warm and muggy, but hints of fall in the breeze…

Did it, including sharing the mission of F3


2 laps around the track followed by about 5 minutes of stretching.


***Not sure what the taper and stretch crew did after this…Bottomless knows.

Mosey over the the Tower of Terror (parking garage)

  • Perform 15 SSH (IC) to get our heart rate back up a bit.
  • Sprint up TWO full lengths of the garage (all the way up first ramp, turn the corner and keep going until you reach the top of the second ramp. It’s probably 400 meters uphill. 60 seconds of recovery.
  • Repeat up the next two full ramps to the top. 60 second recovery
  • Sprint all the way back down to startex. 90 second recovery.
  • Sprint all the way up ONE full length of the garage. 30 second recovery. Repeat 3 more times until at the top of the garage.
  • Sprint all the way back down to startex. 90 second recovery.
  • Sprint HALF way up the first full ramp. 30 second recovery while walking to the end of the ramp.
  • Sprint HALF way up the second ramp. 30 second recovery.
  • From that point, spring all the way back down to startex.
  • In total, we covered almost 2.5 miles, most of that sprinting.

From there we moseyed back to the pad at the track for some Mary.


  • Peter Parkers (IC) – 15 (started slow, got faster)
  • Crunch jacks (IC) – 15
  • Freddie Mercury (IC) – 15


Four Eyes, Beauty Shop, MIB, ISS, Doc Hollywood, Pirtle, Crayfish, Yard Sale, Blart, Snookie, Park Bench, Tomb Raider, Bottomless, Soybean, Sir Mix-a-lot, Cockapoo (FNG), Handsy (QIC)


Difference between toxic shame and healthy shame – toxic shame finds it’s identity in mistakes and shortcomings. Healthy shame acknowledges imperfection but doesn’t put it’s value or identity there. Keeps pressing on to love, serve, work hard, knowing that you are making a difference even if you make mistakes along the way.


Sprinting up the garage is ROUGH. but good.

See Pre-blast for info about all the GROWRUCK12 events this weekend! Lots of ways to participate!

Taper Ruck at The Barracks

THE SCENE: 74* and pleasant


THA-THANG: 3.2 mile ruck (2 laps around campus). One (1) 60 lb sandbag and one (1) American shovel flag were passed around.

MARY: Plank to pike position to plank to “cobra pose”


CIRCLE OF TRUST/BOM: During a GORUCK event, in the middle of the night, there will come a point where you will be sore, beyond tired, agitated, and ready to quit. It will be very easy to focus on those uncomfortable feelings and thoughts and then slowly fade to the back of the pack and stop helping the team. This is called “going gray.” Don’t do that! To fight against the gray man, look to the man on your left or right, think about what you can do to help him, and then do it. If your focus is on your brother, rather than yourself, you’ll be fine. And if you’re fine, we’ll all be fine. This also applies to work and family life, where sometimes we go internal and forget that we’re here to serve others, not ourselves.

MOLESKIN: Special thanks to Hitch for supplying the tunes, Teacher’s Pet for supplying the sandbag, Bookworm for supplying the American shovel flag, Shoestring for supplying some Puerto Rican attitude, and Pirtle for supplying plenty of dry sarcasm.

ANNOUNCEMENTS: GrowRuck is coming. Gird thy loins!

Partner Panic

THE SCENE: The weather was a cool crisp 75 degrees.  Fall was right around the corner, but no matter how many times we Mosey’d around the building, we couldn’t catch up to it.

SSH IC x 10 followed by silent x 10.  Penalty if everyone did not stop at same time.  Ironically Q did not stop on time.  Penalty = 10 burpees

Mosey .5 mile light Indian run

Partner workout.

  • 100 jump lunges (each leg = 1)
  • 200 Mercans
  • 300 Mountain Climbers (each leg = 1)
  • 400 Shoulder Taps (each shoulder = 1)
  • 500 LBCs

One partner began the exercise.  Other partner bear crawled to a sign 40 yards out and ran back.  Thang eventually modified to running to sign and back.

  • Mosey back to AO
  • Leg Throw-Downs (F3 name?) x 25 with a partner
  • Mosey around building
  • Flutter Kicks IC x 20
  • Rosalitas IC x 10

13 PAX (1 FNG Wilbur and 1 Willy Lohman Woodchuck) Rapunzel, Snookie, Stranger Danger, Reznar, Bouche, Snowcone, Lipton, Yardsale, Transplant, TombRaider, Wilbur, Woodchuck, Beaker


Most of my life, I have greatly wrestled with feeling inadequate.  Just a general sense of feeling under-appreciated and like a great disappointment to those around me.  There are several problems with line of thinking.  Not only did it cause severe self-doubt and bouts of depression but it was inherently selfish.  My mind was constantly racked with comparisons towards other people who I portrayed as better than I in a certain area.  I found myself constantly envious that I either did not have certain qualities that other people possessed or that I was not as competent as others in a certain area.  However, more importantly, this train of thinking was a  slight towards God.  He made me a specific way, gave me talents and gifts for a specific purpose.  He loves me for who I am and I was made in His image. There is a quote that has resonated with me recently…comes from C.S. Lewis’s sermon “The Weight of Glory.”  

“And that is enough to raise our thoughts to what may happen when the redeemed soul, beyond all hope and nearly beyond belief, learns at last that she has pleased Him who she was created to please…[for] if God is satisfied with the work, the work may be satisfied with itself.”

And though I still wrestle with these toxic thoughts from time to time, the burden that is lifted off one’s shoulders when we truly grasp to God’s satisfaction in us…the effect is tremendous.  And I would just encourage y’all to meditate on that going forward.


  • Q adrenaline is a REAL thing.
  • Should not dash away from AO too quickly.
  • Very VERY thankful for opportunity to lead and grow as a leader.  Loved it.
  • Jump lunges suck…even with Q adrenaline.
  • Pretty sure Stranger Danger has come to 3 of the hardest workouts we have had.
  • I TOTALLY did not intend to purposely have us do 10 penalty burpees 😉

GrowRuck12 is this weekend. We still have room during the Ruck!
F2nd event Friday 7-10P at Carolina Watershed Brewery (OYO tab)
F1st event Saturday 7-8A at ECS Dredd-led beatdown
F2nd event Saturday 8:30-9A at ECS after beatdown, breakfast (bring $3 if you aren’t signed up for GrowRuck)
F3rd event GrowSchool 9-11A at ECS great chance to soak up some leadership wisdom
CSAUP event GoRuck Custom Tough 6P-death at Tom Lee (sign up! if not, come support Old Ballz O Positive as he supports the Cadre, drink beer and throw shade, under no circumstances should one encourage the PAX…at all)

Barracks Traditional Track Workout

THE SCENE: Humid, with a touch of heat.  75 degrees.  The ROTC folks just added to the heat index.

F3 WELCOME & DISCLAIMER:  Disclaimer given with enthusiasm.  Stressed the importance of stretching before and after as the workout consisted of track sprints.

1/2 mile warm-up around the track.


  • 100 crunches; 50 Left side, 50 right side
    • counting off in an odd/even cadence (Q says odd numbers, PAX calls out even)
  • Partner up; 50 throw legs each.  Partner 1 stands over 2 as he lies flat on back holding legs up at 90 degrees, Partner 1 throws them straight down, or down to one side or the other x 50.  switch
  • Stretches in odd/even cadence.  Targeted hamstrings
  • 100 yd butt kicks, 100 yd high knees

Sprint Workout:

  • 2 groups (fast/faster), 800 yd sprint (1 min rest), 400 yd sprint (30 sec. rest), 200 yd sprint (15 sec. rest), 100 dash.  Group Faster did an extra 100 yd sprint to catch Group Fast at the start.
  • Lunges, 200 yds
  • 1/2 mile cool down

No Mary, core work at the beginning covered.

16 PAX (No FNGs), Crayfish, Teachers Pet, Snookie, Four Eyes, Shoestring, Toms, Handsy, Pirtle, Yardsale, Bookworm, MIB, Mirage, Tomb Raider, Sir Mix A Lot, Doc Hollywood, ISS

Rev. 12:11  ‘They overcame him with the blood of the Lamb and the Word of their Testimony, they did not love their lives so much as to shrink from death.”

Men, as believers we should fear no darkness.  Reach out to those in need.  Come forward with needs, realy on a friend.  Challenge and encourage one another.

Death has lost, victory is won for those whose Lord is Jesus the Christ.  So we lay down our lives, as ‘our’ lives are no longer ours.  He has given His life for us, bought us for a price, and now we no longer live but He lives in and through us.

We should not shrink from death as we should not love our lives but seek to glorify the One and sacrifice for the lost.

We missed out on the “Sprint the Straight aways” section of the workout that would have really pushed us.  Not a dry patch of skin between any of us as we were soaked from head to toe.  The brief return to Memphis summer was not welcome after being spoiled all week.

The PAX successfully avoided all ROTC candidates as we ducked and weaved through many.

3rd F opportunity was announced for tomorrow (Saturday, 15th).  GrowRuck12 next week.  Join us for 2ndF at Carolina Watershed Friday night 7-10pm and a Dredd/Slaughter beatdown Saturday morning 7-8 at ECS, Cordova.

Bermuda Triangle A.L.A.R.M.S.

THE SCENE: Quite, cool, and pleasant.  PAX arrived uncharacteristically early for Berm standards.  Maybe a sure sign that the summer gloomidity is giving way to fall gloomispity.

F3 WELCOME & DISCLAIMER  PAX welcomed and disclaimed.  Apologies made for Dr. Scholls absence as Q and myself filling in.

Daisy Pickers x 15 IC (with synchronized claps, in honor of our brother Carolina AO’s), Arm Circles x 20 IC, SSH’s x 20 IC, Wall sits while PAX one at a time Bear Crawled to CMUs and returned, modified to two PAX at time due to weak legs and impatience from yours truly.


Arms, Legs, Abs, ‘R’ exercise, ‘M’ exercise (ALARM) sets x 4

Set 1:

  • Shoulder press w/ CMU x 20 IC, Alternating Lunges (w/CMU) x 15 IC, LBCs (w/CMU) x 25 IC, Run around building x 2, Merkins x 10 IC

Set 2:

  • 7, 7, 7 curls (w/CMU) x 21 IC, Jump Squats (w/CMU) x 10 IC, Freddie Mercury’s (w/CMU) x 25 IC, Ranger Merkins x 10 IC, Moroccan Nightclub x 50 IC

Set 3

  • Overhead triceps extension (w/CMU) x 15 IC, Rocky Balboa’s (w/CMU) x 15 IC, Pickle Pavement Pounders x 15 IC, Rockette dips x 10 IC, Monkey drill x 15 IC

Set 4

  • Curls (w/CMU) x 50 IC, Lt. Dans (w/CMU) x 15 IC, ABCs IC, Rocks up (w/CMU) x 15 IC,  Mike Tyson (didn’t get to)

We missed you Mary but enjoyed core throughout.

15 PAX (1 FNG) Welcome Photoshop

Do not become isolated.  Be mindful of those around you whether that be your friends, family, or coworkers.  Take the time to reach out to those of us who are fading.  Do not allow complacency to rule your relationships.  Put in the work necessary to challenge, encourage, and support one another.

Who will be your pallbearers?  We should all have six close brothers with whom we can trust, rely on, share, pray, and sacrifice for.

Let’s not fool ourselves, there is no neutral in this life, either we are moving forward or we are falling back.

This was a great beatdown Dr. Scholls.  Thanks for giving me the opportunity to lead it.  You would have done much better and you’ll have to show us all how to do ‘Rockette Dips’ properly in cadence.  I mangled them horribly.


Prayers for our east coast brothers as Florence hits.  Prayers also for Dr. Scholl’s foster child who had to go back to the system.  Also, keep Popeye’s family in your prayers as they grieve the loss of a loved one.  Finally, a family/church friend of Bailout’s lost a member in a beach drowning accident.

3rd F opportunity this coming Saturday morning.  Come on out and help clear out the house of Betty Isom at 782 Tate Ave.  Bring Gloves and older 2.0’s.

DM Chioccetti (Chris Oliver) for more info.

In Remembrance of Irma


The Berm: cloudy, upper 60s, light drizzle




YHC was looking forward to a fun Birthiversary with fellow FNG Phat Pat. Unfortunately, PhP could not make his own party. Tomb Raider graciously allowed YHC to resQ his Birthiversary. The plan was an ode to Four Eyes’ VQ, appropriately named a burpeefest. Not having time to look up the old backblast, YHC did as much as he could from memory, starting with:

20 SSHs IC

20 Imperial Walkers IC

20 Windmills IC

The old Berm startex was in the elementary school parking lot which is much closer to the playground. Instead of short mosey, we had about a quarter mile. YHC decided to make it an Indian Run.


BOMBS: Partner 1 runs to the baseball dog park fence. Partner 2 does reps. Swap when Partner 1 returns  and started reps where Partner 2 left off. Many PAX noted the dog park smelled a lot worse than the baseball field did.

Total reps:

  • 50 Burpees
  • 100 Overhead claps
  • 150 Merkins
  • 200 Big boy sit ups
  • 250 Squats

YHC’s memory was less clear about what came next, but he remembered something about benches and step ups. So Partner 1 did 10 step ups each leg. Partner 2 did burpees. Rinse and repeat once.

YHC had no clue what the next exercise had been, but more burpees sounded right for VQ remembered as a burpeefest.

1 Burpee; wait till all in

2 Burpees; wait till all in

3 Burpees; wait till all in

2 Burpees; wait till all in

1 Burpee; wait till all in

2 Burpees; wait till all in

3 Burpees; wait till all in

4 Burpees; wait till all in

3 Burpees; wait till all in

2 Burpees; wait till all in

1 Burpee; wait till all in

Time was closing in so the Burpees were stopped and the PAX did an Indian Run back to the startex.


Unable to fall back on the might-as-well-do-more-burpees-at-a-burpeefest crutch, YHC decided to do Dealer’s choice. YHC intentionally did not call on Tomb Raider to avoid ABCs.

Dealer’s Choice:

  • Houdini: Hello Dolly’s x 20
  • Runner Up: Freddie Mercuries x 15
  • Flat Tire: Flutter kicks x 10
  • Veggie Tales: American Hammers x 20
  • Lipton: Guantanamo x 3
  • Tomb Raider: Ran out of time

Houdini, Runner Up, Flat Tire, Veggie Tales, Lipton, Tomb Raider, Snookie

One year ago, YHC was just coming off a six month break from exercise because of an ankle injury. YHC’s exercise routine was intermittent and lacked intensity. A co-worker tried to get YHC to sign up for Iron Tribe but the cost was prohibitive. The co-worker then said he had a friend who had an early morning workout at Sea Isle Park the next morning.  YHC was not thrilled at the 5:30 AM start time and the description on the website made YCH think it may be a cult. But YHC decided to give it a try and has never looked back. Drawn by fitness, kept by the fellowship.

Despite the bad memory, YHC enjoyed trying to recreate his FNG experience as a Q. All the PAX seemed to enjoy it as well. The only thing missing (besides Phat Pat and Soybean) was a hurricane.



9.11 Berm Memorial

THE SCENE: A crisp, 61F


Given and disclaimed


  • SSH x 10 IC
  • Arm Circles x 10 IC (CW & CCW)
  • Mountain Climbers x 10 IC

Modified Stair Climb

Due to the lack of stairs at the Berm, YHC utilized the Berm for this exercise. PAX lined up at the base of the Berm.  PAX performed 10 Berms (sprint to top of Berm and walk back down). 1 Berm is equivalent to 1 floor.  PAX then performed 50 Merkins followed by 10 more Berms. PAX then performed 50 Squats followed by 10 more Berms. PAX then performed 50 LBCs followed by 10 more Berms. PAX then rinsed and repeated the above for another round. PAX finished with 43 Lunges (each leg) and 10 more Berms. In total, PAX completed 80 floors and 343 reps. While we could not complete 110 floors (total number of floors in the twin towers) in 45 minutes, we got close. 343 reps were performed in honor of the fallen 343 firefighters on 9/11.


  • Proud Mary (Flutter Kicks and Gas Pumps)


7 PAX, 0 FNGs: Bruce Wayne, Lil Nicky, Snookie, Stranger Danger, Hazard, Flat Tire, Transplant

John 15:13 – “Greater love has no one than this: to lay down one’s life for one’s friends”

YHC reflected on the 9/11 attacks and encouraged everyone to remember the 2,977 men, women, and children that have fallen on that day.  Of those, 343 firefighters and 60 police were also taken.  YHC encouraged everyone to go out and lead today and put themselves third. Thank a firefighter, police, EMT, or veteran for their service. Because of them, we get the freedom to workout at ungodly hours and do stupid things together.

7 PAX did the hard thing and put some work in to honor the fallen of 9/11. Ugly Mug PLC was had following BC.

GrowRuck 12 Sept. 21-23

Mosey round the Berm

THE SCENE: 65 degrees and perfectly cool



SSH IC x30
IW IC x30
Daisy Pickers IC x30
Smurf Jacks IC x20

Mosey to the track
.25 mi (plank til all-in)
Shoulder Taps IC x25
Burpees OYO x25
.25 mi (Flutter kick til all-in)
Freddie Mercury IC x25
BBS IC x25
.25 mi (Al Gore til all-in)
Squats IC x25
Squats Jumps OYO x25
.25 mi
Burpees OYO x25
Smurf Jacks IC x25

Mosey round the building

Indian Bear Crawl 50 yards w/ Sandbag (Rinse and Repeat)

Mosey round the building

100 yard Suicides (YHC added this since a few pax seemed to have a little left in the tank)

American Hammer IC x25

16 Pax (1 FNG). Welcome Bailout

Its Monday and we all are going back to work/school.  Don’t be a jerk today.  You may be the only shot people get at seeing Jesus.  Just don’t be a jerk.

The Squat Jumps and Smurf Jacks SUCKED!!  Glad to be in the gloom with these brothers.  Lots of new faces.  Good to see some old ones that I haven’t posted with in a while. (Cataract, Lipton and Bruce).  T-Claps to Mardi Gras and Shortboard for not giving up! They pushed themselves to get better.


Double Loops

THE SCENE: A miserable humidity level on a very dark early morning. 

Capri lap just in case there was a straggler
Run 1 started at 0400.  Stopped at 3.5 for water. Ran streets from the Berm to 
Mile splits:
1 mi 8:44
2 mi 8:31
3 mi 8:37
4 mi 8:34
5 mi 8:51
6 mi 8:39
7 mi 8:35
8 mi 8:18

Run 2 started at 0530. Ran streets from the Berm to Audubon Park and back

1 mi 9:02
2 mi 9:06
3 mi 9:11
4 mi 9:25
5 mi 9:32
6 mi 8:23

2 – Gus, Speaker
A journey of a thousand miles starts with a single step. I’m appreciative of the HIM who started F3 and look forward to this journey of running more with my F3 brothers. 

Bookworm’s Barracks Birthday Bash

THE SCENE: 70 something

Windmillx12 IC

Daisy Pickerx10 IC

Imperial Walkerx10 IC

Hillbillyx10 IC

Baby Arm Circlesx10 IC front and back

Michael Phelpsx15 IC

28 Burpees OYO


Mosey to the parking garage

Paula Abdul’s:

Run two flights up the parking garage, complete 28 merkins

Run one flight down, 28 squats

Rinse and repeat to the top

Run two flights down, 28 squats

One flight up, 28 merkins

Rinse and repeat to the bottom

Mosey back to Startex


Leg lift sequence: 6 inches, legs spread, 45 degrees, rinse and repeat

22 PAX, 1 FNG: Handsy, Crayfish, Ups, Mirage, Gus, MmmBop, Strawberry, Book It, Bottomless, Jameis, Sloppy Joe, MIB, Yardsale, Scarecrow (FNG), Beauty Shop, Four Eyes, Snookie, Toms, ISS, Doc Hollywood, Park Bench, Bookworm (QIC)
YHC shared his appreciation for the men in the circle and reflected on the past year of F3. F3 Memphis has been a place for YHC to belong and feel accepted. Let’s never lose that.
YHC has been excited to lead this workout for a while and the PAX delivered the energy. It was a great start to a great birthday.
9-11 memorial workout 5 am at The Ruins.