Barracks Miles for Breakfast (VQ)

THE SCENE: Somewhere between soupy and pleasant. Shared the track with ROTC groups.

  • SSH x30 IC
  • Arm Circles (F&B) x20 IC
  • Inchworm x5 OYO
  • IW x15 IC
  • 400m warmup mosey


  • Merkin Mile:
    • 4x400m with 25 merkins following each lap
      • Last two laps faster than first two
      • Hold plank after final 400 until all in
  • “Pull Up” Mile:
      • 4x400m with 5 pull ups and 20 squats following each lap
        • Last two laps faster than first two
        • Hold plank after final 400 until all in
  • Strides:
      • 2 laps (800 meters total)
        • “Stride” 100m straightaways at mile race pace (ease in for first 5 seconds, ease back down for last 5 seconds)
        • Jog 100m between straightaways for recovery
        • Focus on form during each stride

Ran a tad bit short on time. Abbreviated Mary:

  • Low Plank x30 OYO
  • LBC x30 OYO

12 PAX present: Upgrade, Altar Boy, Park Bench, COBOL, Four Eyes, Pop Tart, MIB, Chioccetti, Squeegee, Doc Hollywood, Easily Amused, Peekaboo


Word to focus on today: Discipline

    • Definition:
      • Control gained by enforcing obedience or order
      • Orderly or prescribed conduct or pattern of behavior
      • Self-Control
    • According to Jocko Willink (decorated SEALS commander, Motivator, Speaker, Author) Discipline equals Freedom. Check out his podcast.
      • The only way to get to a place of freedom is via discipline.
      • If you want financial freedom, you have to have financial discipline. In order to have more free time, you have to follow a more disciplined time management system. You also have to have the discipline to say “No” to things like clickbait on social media, procrastination, unhealthy food, negativity, wastefulness, too much coffee, etc.
    • 2 Timothy 1:7 For the Spirit God gave us does not make us timid, but gives us power, love and self-discipline.
    • Encouraged the PAX to think about how this can by applied in their lives today. Whether it be with food self-control, spiritual growth, at work, with finances, child raising, etc. I know I have a need for more discipline in all of these areas.

Learned a lot by VQing. Great support and suggestions from the PAX.

Out of towners at the Barracks

THE SCENE: Perfect temp.  Full moon.  Perfect gloom.



SSH IC x30
IW IC x15
Daisy Pickers IC x15
Mosey around the track(high knees and butt kickers)

Mosey 400m & 10 Merkins
Mosey 800m & 10 Merkins, 10 BBS
Mosey 800m & 10 Merkins, 10 BBS, 10 Squats
Mosey 800m & 10 Merkins, 10 BBS, 10 Squats, 10 Burpees

Mosey to the Parking Garage.

Parking Garage Suicides. Mosey to next level, 3 burpees at the top of the ramp. Mosey back to the bottom.  Rinse and Repeat til you reach the top level.

LBC’s IC x20
American Hammers IC x10

13 Pax.  1 Willy Loman from Durham, NC- Dial Up. 2 FNG’s- Dry Rub and Duck Master

YHC has to preach this weekend and in the sermon, the scriptures for this week include the question of all questions from Jesus. First, Jesus asks, “Who do people say I am?” and then “Who do you say I am?”  It is a question we should ask ourselves if we say we follow Jesus.  Who do we truly believe He is? As men, we also ask that question of ourselves.  “Who do people say I am?” is a thought YHC has often.  We all get to rest easy in that answer if we believe that Jesus is the Christ.  We find our identity in Him, not in who people say we are.

Dial Up from NC reached out to YHC earlier this week and asked if we could do a little more than just running since he was bringing two FNG’s.  YHC obliged.  We did run quite a bit(3.5 miles) and did some PT mixed in as well.  Dial Up went Beast Mode on the workout! Altar Boy was dead set on naming one of the FNG’s “Memphis BBQ”.  YHC wasn’t feeling that name for our FNG, so we compromised with “Dry Rub”.  I feel like we all won.

I forgot.  Like always.

A Bridge to Nowhere at the Barracks

THE SCENE: Standard Memphis Summer. Muggy, warm, dark. 
F3 WELCOME & DISCLAIMER: Implied and understood
THA-THANG: Ruck up, grab a 60# sandbag, move out. South on Curlin and made our way to the new bridge. Crossed said bridge, up the new parking garage. Down the ramps, up the stairs, down the ramps, up the stairs. Down the ramps to the bridge and made a bee-line to the shovel flag so Book wouldn’t be tardy.
COUNT-OFF & NAME-O-RAMA: Two PAX: Bookworm and Soybean (QIC)
CIRCLE OF TRUST/BOM: We talked throughout the ruck about the following topics: social justice, multi-ethnic churches, multi-ethnic workouts, the inerrancy of Scripture, denominational and pastoral structure, nantannery, English teaching.
MOLESKIN: The Moravians are a Protestant group with roots in 1400s Bohemia. Missionary work has been a key tenant of theirs from the beginning. Their emblem is a favorite of mine: The Lamb of God, carrying a flag with a cross, with the words: “Our Lamb has conquered; let us follow him.” Amen.
ANNOUNCEMENTS: VAPE on 9/12; lunch today; lunch tomorrow; Black Ops Saturday at the Barracks 0530 for Bookworm’s birthday

Crab-walking at The Bear-acks

THE SCENE: Felt like late October. Amazing.

  • SSHx25 IC
  • Forward Little Baby Arm Circles x15 IC
  • Reverse Little Baby Arm Circles x15 IC
  • Imperial Walker x15 IC
  • Hillbillies x15 IC


  • Round 1: 30# Indian Run

    • Slingshot Run lap around the track. Person in front carries a 30 pound plate and hands off to following relayer.
    • 10 seconds to recover


  • Round 2:

  • 7 Laps around the track (stopping after each lap), with different *exercises* last 50 meters of lap. Planking until all are in. 10 seconds to recover.
      • *Exercises* include:
      • Lunge walk, bear walk, broad jump, crab walk, wheel-barrow (partnering up with whoever you’re running aside), back-pedaling (for two sequential laps)


  • Flutter-kicks

20 at Barracks today. Altar Boy said it’s the most he’s ever seen at Barracks! Altar Boy, Reaper, Beauty Shop, Peekaboo, Mirrors, Shooter, Tomb Raider, Soybean, Chioccetti, Pop Tart, Goose, One and Done, Upgrade (VQ), Easily Amused, Teacher’s Pet, Shoestring, Dewey, Lodge, Bookworm Irish Goodbye’d, and welcome to our cult Bubble Toes! (FNG this morning, but FNG no longer. He is named after a Jack Johnson classic.)

We all bring 100 percent to F3, but I personally struggle at bringing that same level of energy to the rest of life. I struggle to challenge myself sometimes. I shared with the group about my fear of leading and that I don’t push myself to lead. I volunteered to Q this morning, because I knew it would help me get out of my comfort zone and challenge myself to lead a group of men, even despite my terrible communication skills and lack of articulation. We are all getting better together and it really moved me this morning having men gather around me to encourage me, and also offer suggestions for my Q.


Learned a lot about Q’ing that you don’t learn just simply observing from other Qers. You just gotta do it. Go through the motions to really learn for yourself what works and what doesn’t. The first lap, I had us do lunge walks for 100 meters, and had to modify for the rest of the laps.

Happy Labor Day weekend!

Panda Ruck at the Barracks

THE SCENE: Cool, pleasant. Waning crescent moon.


We rucked. 2 laps around the track, big loop to Highland, then a couple more track laps. On our last lap, we walked down to the garden mural to take a picture with the pandas. Toms and Shoe cried and cried about their shoes getting wet.

Three PAX

The men of F3, in particular the two other present this morning, have kept me going while I’m recovering from injury. The temptation to just stay in bed and pull away is strong when you can’t workout. One thing that kept me getting up was knowing my Shield Lock wouldn’t let me withdraw.

Negative Split 5K

AO: The Barracks

QIC: Handsy

Muggy, not too hot. But real muggy.

Did it.


  • One easy mosey lap around the track followed by about 5 minutes of stretching.


We ran a 5k with the goal of a negative split after each mile. Basically, run the next mile faster than you ran the previous mile. To do this you have to be disciplined to not start too fast. Otherwise that 3rd mile will suck more than it already will.

This was an individual challenge for the PAX, not a race. We had several PAX of similar speed levels stick together, but most guys went at a pace that was good for them but still challenging. For those who finished early, I had them run another lap or two (or 3 or 4 in the case of Peek-a-Boo!)


We circled up for Mary while a few of the guys were finishing their final laps.

  • Freddie Mercury (IC) – 25
  • Hello Dalai Lhama (IC) – 20

Then we did some more stretching for a few minutes and ended with about 45 seconds of a high plank.


15 PAX – Chioccetti, Four Eyes, Crayfish, Pop Tart, Reaper, Upgrade, Peek-a-boo, Dewey, Altar Boy, MIB, Goose, Bottomless, Handsy (QIC), Pirtle (IG), Boo-ya (IG)


We had to be very disciplined to not start our run too fast in order to finish well. We should apply that same discipline to all aspects of our lives. We can’t jump right in to everything full throttle or we might not have enough left in the tank to finish well.


This was a fun and challenging workout…I was encouraged that all PAX worked hard and pushed themselves to hit those negative splits.

See pre-blast for more announcements.

Sorry for the Relay

F3 WELCOME & DISCLAIMER  Yes, completed 2 times for the stragglers.

10 Soulja Boy Shuffles, 15 Imperial Walkers, 15 Hill Billies, 10 Daisy Pickers, 30 seconds free stretch.

Mosey around the track 1 lap. The mosey included: butt kickers, high knees, and karaoke.

Split into pairs to run a relay race. One PAX will run a lap around the track, while the other completed an exercise. Each pair ran .5 miles then the race was complete.

Round 1:  30 merkins (Each PAX ran 2 laps). Peekaboo and Shoestring won the first race, so they chose the exercise for round 2. LBC’s until all in.

Round 2:  30 Monkey Humpers (Each PAX ran 2 laps). YHC was so far behind, that I don’t know who won that round.

Round 3 Relay: We combined the pairs to make 4 teams of 4 PAX each. Then we completed 4X100 relays. YHC brought relay batons to inspire the sprinting. After the 1st race, we rinsed and repeated.

Finally, we finished THA THING with some Burpee Mullet Runs (business in the front, party in the back…aka Indian Runs….aka First Nation Runs…aka Slingshot).

20 Flutter kicks, 30 LBC’s, 20 Dying Cockroaches,



YHC shared about Sabbath and God’s desire for us to rest in Him. Rest in Him is not passive rest, but it is a planned active part of resting in His Holiness. YHC talked about the planning of Israelites in the desert, and how we should plan our rest in Him.


YHC’s first Q at The Barracks, but it won’t be my last. Grateful for the group and the leadership of Altar Boy.

2 Year Anniversary workout tomorrow!.

Barracks Ruck- 8/21/19

THE SCENE: 3 pax got out their cars to a gorgeous humid morning.  YHC looked at the two other pax present and asked a simple question, “Do you want to be a man this morning or do we want to be a bunch of b******?” The pax responded that they want to be men.  So we each got a 60lb  sandbag out of our trunks.


SSH IC x30
IW IC x15
Daisy Pickers IC x15
Windmills IC x15
Stretch OYO for 60 seconds.

We picked up our sandbags and headed towards the track.  Dropped the sandbags and rucked .75 miles then rucked .25 miles with our sandbags.

We then headed to the football field and stood on the sideline.  Performed the following exercises, OYO
10 Merkins (w/ rucks)
10 Ruck to Shoestrings (Personal Favorite)
10 Ruck swings
10 Ruck high pulls
Bear crawl across the field dragging a 60lb sandbag! (THIS SUCKED!!)
Drink Water!
*Rinse and Repeat*

We did a 3rd round of the exercises but instead of bear crawl drags, we did sandbag tosses across the field. (THIS ALSO SUCKED!!)

Dropped the sandbags, rucked .5 miles and then finished with a .25 mile ruck with our sandbags right at 6:15a.

None… Out of time.

Shoestring(QIC), Hitch, and Toms

Don’t be a bitch…  We all chose to do the harder thing this morning.  We should choose to do the harder thing when it makes us better.  Today made all of us better.

YHC was feeling great during the bear crawls with sandbags.  It may be my Dolphin.  Toms fell behind at one point but we picked up the 6 and made sure he was never alone.  YHC knew he would not like us going back for him but its what needed to be done and we were all better for it.


Wheelbarrow of weights.


SSH x 25 IC, TTT x 15 IC , Merkins x 10 IC, Windmills x 15 IC, LBAC x 10 IC (reverse), OHC x 10 IC, SC x 10 IC, BAC x 10 IC (reverse), SSH x 20 IC
PAX split into three groups and rotated through three Chest/Back movements:

  • Station 1:  Merkins x 25, Standard Pull-ups x 10
  • Station 2: Military pushups x 25, KBS or Ruck Swings x 20
  • Station 3: Diamond pushups x 25, Lawnmowers x 10-15 per side
  • (repeat)

Transitioned to Arms/Shoulders circuit:

  • Station 1: Alt shoulder press x 10-15, Static Arm Curls x 10 per side, Dips x 10-15
  • Station 2: Straight arm shoulder flys (2:1) x 10, In-Out curls x 8-15, Side Tricep Rise x 10 per side
  • Station 3: Upright rows x 10-15, Hammer curls x 10-15, Tricep ext x 10-15

Q Omaha’d the last circuit for time.  1 minute static squat with weight (ruck, dumbells, or KBs); quick mosey to wall and did wall sit with weight for another minute until 6:15

12 PAX (no FNGs); 1 IG
Importance of preparedness and planning for things that are not always ideal.  It does not guarantee that anything will be easy, but does allow us to be able to engage difficulty well.  Challenged PAX to consider areas in their lives where they feel less prepared and to seek out guidance, help, etc. to be better equipped for those moments, situations, etc.  Finished with 1 minute of guided meditation.

Thankful for all the guys that showed up this AM to put in the work.  Lot of guys brought weights which was clutch given the size of this group.  Really like this Monday Barracks emphasis and am looking forward to posting here more.
Convergence for 2nd anniversary on Saturday

Prayers for Tomb Raider’s friend with back troubles, Bailout’s fiend’s marriage, Teacher’s and students going back to school, Micah and Pirtle and that he will keep healing up after his hip dislocation.

Sports at the Barracks

THE SCENE: Insert info about the weather, etc.


Lap around track w/

  • Butt kickers
  • High Knees
  • Karaoke

5 pax line up at goal line with 1 sports object.

Objects: Football, Soccer ball, and Frisbee

Each pax takes turn throwing or kicking the thing down the field.

Entire pax sprints to where it lands and forms a circle around the thing.

Then we did and exercises around it in cadence. Until the object was thrown/kicked through the goal.

Rinse and repeat on the way back USING NON DOMINANT HAND/FOOT.

Rd 1 – Football/ 2o x Merkins

Rd 2 – Frisbee – 15 x Squats

Rd 3 –  Soccer ball – 10 WW2 Situps

Then we did 100m sprints

Rd 1 Sprint down and jog back

Rd 2 Intervals : Jog sprint jog sprint

Rd 3 Intervals: Sprint jog sprint jog

Rd 4 Sprint straights jog curves for 400m.


30 LBC


10 WW2 Situps

Handsy, Dewey, JailBait, Easily Amused
I’m learning what it mean to be an American. I am thankful for the freedom all men are born with. I am also aware that not all men are still not born on the same playing field. My challenge you to show your thankfulness for the things that make the US great but realize that not everyone is experiencing the same America as you. Read books, listen to podcast, and talk to others who have different perspectives. I encourage you to read “What to the Slave is the Fourth of July” a speech by Frederick Douglass.
Very fun workout. None of us are ambidextrous