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

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.

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.

In The Wee Hours of The Berm

Fitness + Fellowship + Faith


Unfathomably nice weather.


Did it.


Side Straddle Hop (IC) – 20
imperials walkers (IC) – 20
Windmill (IC) – 15
merkins (IC) 10
squats (IC) 20

We begin the exercising mile!

and stop.

3 of each for several rounds-
Pull ups
Lunges (each side)
On the last set we do as much as we can!
Somewhere inbetween all these sets a nice young man with an overloaded truck drops a coupon for Commando to get an extra workout in.

Lil mosey.

20 burpees
30 LBC
40 mountain climbers

Lil mosey.

A few rounds of-
10 swerkins
5 pull-ups
squats until you repeat

Lil mosey till

Flutterkick (IC) – 30
WWII sit-ups (IC) – 20
American Hammer (IC) – 15
Nolan Ryan (IC) – 10 each side
Jack Knife (IC) – 15
LBC (IC) – 20
A few of rounds of dealers choice.


God tells us in his word to obey his commands is to love him and he calls us to be quick to listen, slow to speak, and slow to become angry.

Our families help us live out God’s commands by testing our egos. By admitting our faults for the sake of God’s glory we improve the confidence of the ones we love, and we encourage open communication in our relationships.

Tabata Ten

Date: 05/10/2018

AO: Bermuda Triangle

QIC: Gus

PAX: Speaker, Epcot, Snookie, Four Eyes, Sleepy, Handsy, Lil Nicky, Not a Sport, Captain Obvious, Bruce Wayne, Vocals, Opie, Gus

Conditions: 73F – too warm




After a very brief explanation of what Tabata is, we did 10 rounds of Tabata.

1. Side straddle hop
2. Squat
3. Merkin
4. Butterfly sit-up
5. Overhead press (with Hacker Pavers)
6. Squat jump
7. Plank (with optional one-hand row)
8.  Apolo Ohno
9. American hammer
10. Burpee
[11. SSH (because another song played)]

* mosey along trail to spot directly across field from Shovel Flags *


Count-O-Rama (13)


COT / BOM:  Be a rockstar in your own home.

Moleskin: The PAX were initially skeptical of this exercise. Some of them maybe even thought it would be easy. We stayed in the same spot almost the whole time and still got a full-body workout.