Merkins Derkins Curls

THE SCENE: Memphis summer just keeps delivering. Humid as all get out. Although a rare, fresh cut of the Berm grass reduced shoe moisture.
F3 WELCOME & DISCLAIMER delivered in riveting fashion
SSH x 20 (last 10 in silent count)
Penalty Burpees x10 for failing to count correctly
Imperial Walker x 10
Hillbillies x 10
Daisy Pickers x 10

Mosey to the track for a merkin mile! At quarter mile mark, partner up. Partner A holds plank while partner B does 10 merkins. Partners complete a total of 40 merkins. Repeat every quarter mile.

Partner CMU curls. Partner A holds CMU above his head. Partner B does reps of curls. Curls only count if CMU is above partner’s head. Complete a total of 150 reps. 

Indian wall sit – hold wall sit position while PAX on the end runs around the building (sprinting encouraged!)

11s – Derkins + BBSUs

Hello Dolly x20
Flutterkicks x20
Freddie Mercury x20
Rosalita x10

6 – Krueger, Black Widow (Willy Loman from Nashville), Searcy, Ups, Shoestring, Speaker
“Your direction, not your intention, determines your destination.” 

I keep thinking about this phrase (its written on my office wall at home) and how it seems so simple. There’s 2 ways that it affects me. When I desire to make a poor choice (say drinking too much), doing whatever it takes not to make that choice sets me in a good direction that I can build on. Also, when I don’t desire to make a good choice (say sleeping in instead of posting), digging deep and finding a way to get moving in the right direction leads to more good choices in the future.  Bottom line: intentions don’t matter. Just do it!

YHC is feeling beat down after 2 Qs this week but also encouraged by the surge of new PAX that are making the decision to get better on a regular basis. From #FreedToLead – hard = play, easy = work. The harder I attempt to make my workouts, the more fun they seem to be. As AOQ, finding men to Q is an interesting challenge. At times it can be frustrating, but this week I learned to take the patient route. I want men to step up because of what it will mean for them and will continue to push men to rise to the occasion. 

It was really encouraging to see Black Widow post. What an incredible community F3 is to be a place where a man knows he is welcome despite having never been before. We shared good stories and acted like old friends after the workout. 

YHC was also thoroughly encouraged by two HIM – Lil Nicky and Shoestring. Lil Nicky rucked despite minimal sleep and having a big meeting this morning. Shoestring posted for 30 mins of beatdown prior to same early morning meeting. So often, we look for reasons not to do what needs to be done. These HIM found a way to put in the work despite a legit excuse not to. 



Lazy Dora 1,2,3,4,5

THE SCENE:  The Berm Gloom was in full glory… Nice and muggy and looking like a Civil War Battlefield

SSH (20), Daisy Pickers (15), Windmill (15), Merkins (15), Arm Circles (10 each direction)

Mosey to the pull up bars by Estate street for Lazy Dora 1,2,3,4,5

  • 1 – (100 Merkins) … P1 does 10 merkins while P2 rests in Plank position…rinse and repeat until goal is reached.
  • 2 – (200 LBC) … P1 does 20 LBS while P2 rests with 6 inches… rinse and repeat until goal is reached.
  • 3 – (300 Squats)… P1 does 25 squats while P2 rests in Al gore… rinse and repeat until goal is reached
  • 4 – (400 SSH)… P1 does 50 SSH while P2 hangs from pull up bar (modified to angled hang from lower bars)… rinse and repeat until goal is reached.
  • 5 – (500 coupon curls)… P1 does 20 curls while P2 rotates holding coupon over head, should height, or waist height for “rest”)…. rinse and repeat until goal is reached…

Weezy Jefferson’s (15), American Hammers…. ran out of time.

4 Pax (Speaker, Yard Sale, Flatland, and Lil’ Nicky)
Galatians 2:20-21 – living by grace rather than law…. Understanding that the cross which is the most powerful thing can be nullified if we don’t realize our need for it and try to come up with our own law or scorecard for life in our own strength. 

Insert any personal comments, notes, devotion content, etc.
Grow Ruck

Snake Eyes

THE SCENE: The fog of war decorated the field setting up a beautiful sunrise at around 75 degrees

A quick mosey around the building to allow time for any stragglers to catch up
Mosey to the middle of the field. Appreciate the fact that F3 is free, quite remarkable in this society.

Roll the dice. Complete 20 reps of the corresponding exercise. If you roll doubles, complete 40 reps. 

2 – Snake Eyes. Q Surprise
3 – Carolina Dry Docks
4 – Freddie Mercury
5 – Merkins
6 – Hello Dolly
7 – Burpees
8 – Flutterkicks
9 – American Hammer
10 – Lunges
11 – Rosalita
12 – Jump Squats

We threw the dice 27 times and had 5 doubles for a solid 640 reps. No snake eyes. 

8 – FNG (Ups), Geppetto, Dr Scholls, Transplant, Lil Nicky, Cowbell, Cataract, Speaker
Proverbs 3:5 “Trust in the Lord with all your heart and lean not on your own understanding”
After the dice punished us on this workout, YHC reflected on how some men choose to let dice determine their outcome in life, gambling away their earnings. That is foolishness. However, many men also gamble by leaving the outcome up to other external forces and don’t take initiative when dealing with careers, relationships, etc.  The proper answer isn’t to lean into your own understanding either. 

YHC put the burpees on 7 so that they couldn’t be doubled up, but after an incredible string of 7s, many PAX pointed out that it is one of the most common results. YHC does not regret this. 

The PAX (and YHC) were quite disappointed that snake eyes were never thrown, but perhaps that was “meant to be” (Oprah bomb).

GrowRuck will be here before you know it. Sign up!

Cowbell’s post July 4th Beatdown to Burn off those burgers and wings

75 degrees, and a little humid after an overnight rain.

Not a professional/not being paid/modify as needed

SSH x 15
IW x 15
HB x 15
Squat Jumps x 15

Started with a little mosey that turned into a 1/2 Merkin Mile, ending on soccer field.  2 stops with 25 merkins each
Soccer Field Partner Pair Up

  • Partner A sprints down and back to relieve partner B doing bear crawls.  Continue til reach end of field.
  • Partner A sprints down and back to relieve partner B doing lunge walks.  Continue til reach end of field.
  • Partner A sprints down and back to relieve partner B doing the duck walk.  Continue til reach end of field.
  • All PAX suicide length of soccer field.
  • Partner A runs backwards down and back to relieve partner B doing crawl bears. Continue til reach end of field.
  • Partner A runs backwards down and back to relieve partner B doing reverse lunge walks.

Q notices time and we mosey back to startex finishing our 1/2 merkin mile



Runners stretch…right foot over left knew and squat/hold for 30 seconds.  Switch feet and repeat.
LBC x 15
FK x 15
Box Cutters x 15

Gepetto, Searcy, Krueger, Monk (from F3 Gastonia), Bullwinkle, Cataract, Snookie, Cowbell (Q)

YHC shared from a recent devotional on Servant Leadership.  Servant Leaders must balance Servanthood and Leadership.  One challenge of servant leadership is balancing the selflessness of servanthood with the forthright management sometimes required of leaders.

No matter how confrontational a situation could be, stay focused on what Christ would want you to be.  I shared that during my 20 year HR career, I often had to fire people.  I learned early on that my mood (or me allowing the Holy Spirit to be present in me) it did not have to be confrontational.  Through prayer and selfless conversation about what happened and where God wanted the employee to go next, it often ended positively.

I have amassed many facebook friends, christmas cards and letters of how good their lives turned out.  All from people that I have fired.  No matter the circumstance in leadership, allowing the Holy Spirit to be present will definitely help all involved.

Halfway through the bear crawl, I heard “why is he making us do this”.  Then I realized that was a voice in my head and I was the Q.


You Can Burpee, but You Can’t Hide

F3 MEMPHIS – 3 July 2018


AO: Bermuda Triangle “The Berm”

QIC: Geppetto

Conditions: 76 F, 90% Humidity, Perfect for BC (all conditions are perfect for a BC)

PAX: Cowbell, Snookie, Bullwinkle, Geppetto


  • Delivered


  • SSH IC X 20
  • Windmills IC X 10
  • Imperial Walkers IC X 10
  • Hillbillies IC X 10
  • Slow Mosey around the building


  • Bump N Go – Partner Workout
    • #1 A. Run 50 yards, do 15 pushups, run back. B. Plank Jacks (x4)
    • #2 A. Run 50 yards and lunge walk back. B.5 Squats/5 Squat jumps on repeat (x3)
    • #3 A. Run 50 yards and traveling burpees back. B. Shoulder Taps (x2)
  • The Dab
    • 10 burpees per minute for 5 minutes, run ¼ mile (around building), rinse and repeat x 4. To everyone’s delight, we did not have time to repeat. We went through one round.


  • American Hammer IC X 15
  • Hello Dolly IC X 20
  • Outlaw OYO X 10 CW and 10 CCW
  • Rosalita Wip IC X 10
  • Chilcutts (Low Plank) 20-count
  • Superman 20-count


Thoughts from a Bible verse referenced in a recent sermon:

The book of Acts chronicles an exciting time in history. The Gospel was being spread all over the world. It was no longer confined to the Jews, but was being preached to more people groups and cultures. People from all walks of life were following Christ for the first time. Their lives were dramatically altered. People who had once lived destructive lives were now living for Christ, even in the midst of persecution.

In Acts 11:23, Barnabas (a pastor/shepherd who cared for their souls) came to visit the church in Antioch. He had a profound message for them:

Who, when he came, and had seen the grace of God, was glad, and exhorted them all, that with purpose of heart they would cleave unto the Lord. Now for a little word study to get some added layers of meaning to the words we read:

  • Thankful for God’s grace in my life. I am what I am by the grace of God (1 Cor 15:10)
  • Exhorted (admonish, teach, beg, entreat)
    • Encouraged (NIV)
    • Exhorted
  • Purpose of Heart (KJV)
    • With all their heart (NIV)
    • With devoted hearts (CSB)
    • Steadfast purpose (ESV)
    • Resolute Heart (NASB)
  • Cleave unto the Lord (KJV) (to remain with, continue with, hold fast to, tarry stay)
    • Stay true to the Lord (NLT)
    • Continue with the Lord (NKJV)
    • Remain faithful to (ESV)

My desire is to be faithful to the Lord, to remain with Him, to be on His side. I cannot do this by putting my spiritual nourishment on cruise control, by allowing complacency to set in, by relying on past experiences to keep me growing. Just as I need to continue posting with F3 to maintain my physical well-being, I need to heed the advice of Barnabas and “Focus on cultivating a Steadfast Purpose to Remain Faithful to the Lord.”


It never fails that after an F3 BC, I am reminded that it is not the exercise that makes the experience valuable, but it is the PAX who exercise together. Whether in a large group or a small group of 4, there is camaraderie, encouragement, extra energy, and other great benefits that add to far more than the sum of the parts.

Trying to average 10 burpees per minute for 5 minutes straight was much harder than I thought. I’m sure I would not have been able to repeat that 4x as prescribed in the workout I had planned.


  • Independence Day Convergence
    • Pre-Ruck steps off at 0500
    • BC – 0600-0700
  • GrowRuck (September 21-23)

A soggy Berm AMRAP

THE SCENE: mid 70s, raining

  • Mosey with butt kick, high knees, back pedal, power skip
  • Side straddle hop 15 IC
  • OH press 15 IC
  • 4-count squat 15 IC
  • Mnt climber 15 IC
  • In circle
  • Imp walker 15 IC
  • Hillbillies 15 IC

Indian run to the West playground.


  • One partner planking while the other works:
  • 15 Squats, 15 Dirkins, 15 dips
  • 10 Squats, 10 Dirkins, 10 dips
  • 5 Squats, 5 Dirkins, 5 dips
  • Al Gore until all in

Mosey to East exercise park.


20 min AMRAP:

  • 20 box jumps (step ups)
  • Bear crawl 25m
  • Lunge walk 25m
  • 20 Big Boy Situps
  • 10 Toes-to-Bar (Knees-to-Elbows) (leg lifts)


  • Captain Thor to 10/40
  • Flutter kicks 15 IC

PAX: Snookie, Tomb Raider, Green Mile, Bullwinkle, Gus, Vocals.
Asked the PAX the following questions:

  • Have you ever woken up in the morning and not really felt like posting to the workout? (“yes”)
  • Have you ever posted to a workout and regretted it (“no”)
  • For those who go to church, have you ever woken up on a Sunday and not really felt like going? (“yes”)
  • Have you ever gone to church and ever regretted it? (“no”…generally)
  • When given the choice between doing something well or doing it half-way, have you ever regretting doing things well? (“no”)

The encouragement is to simply keep doing things the right way, perhaps the hard way, even when you don’t feel like it. Men should do hard things.

Not quite 1000’s

THE SCENE:  about 80 degrees. Feeling good feeling great.

SSH (20), Shoulder Tap (20), Mountain Climbers (20), Arm circles (10) in each direction, Butt kickers (20), Daisy Pickers (20)… All in cadence.

  • Mosey’d to spot…. Two legged long jumps about 50 yards to startex
  • Partnered up and got 600 of the 1000 reps we intended.  (Partner ran backwards to open growth area and then sprinted back through the trees slalom style and then switched with partner)
    • 100 knee tucks hanging from pull up bar
    • 100 Bench jumps (like box jumps but a bench)
    • 100 Merkins
    • 100 Freddie Mercuries (4 count)
    • 100 Squats
    • 100 Pull-ups… assisted
    • Ran out of time before 100 (big boy sit ups, burpees, and SSH, and dips)

Didn’t get to it
9 PAX (No FNG’s)… Speaker, Searcy, Snookie, Vocals, Lil’ Nicky, Krueger, Gepetto, Cataract, Bullwinkle,
Too often men are passive in everything but work and we need to push ourselves but also have realistic goals in each area of life that is important.

Proverbs 3:5-6… Talked through setting goals for faithfulness in all of life rather than moving forward in one while others fall behind.  Talked through looking at the “ROLES” God has given us in life, then setting “Goals” for each one periodically.  Lastly we talked briefly about the need to pray for strength in these things and how that is one way to acknowledge God in all we do.

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

We Don’t Need No Stinkin’ Warm-up

Date: 06/28/2018

AO: Bermuda Triangle

QIC: Gus

PAX: Searcy, Father Abraham, Love Shack, Speaker, Cataract, Snookie, O Positive, Soybean, Yard Sale, Saint Nick, Shoestring, Gepetto, Gus | FNGs: Skee-Lo, Old Faithful, Overtime, Hall Pass

Conditions: 81F and humid – warm and moist




Slaughter Starter
25 burpees OYO

Squat & Bearcrawl Ladder
Start at one curb looking at a curb about 20 yards away.
1 squat, then bearcrawl to opposite curb.
2 squats, then bearcrawl to opposite curb.
. . . .
So on and so forth until we reach 10 squats.

Corner to Corner
The driveway to Bermuda Triangle is approximately 1/3 mile from the intersection of Quince & Estate. I told the PAX we’d sprint halfway, then the Gazelles would hold plank until the Clydesdales and Turtles caught up.
Speaker led the way and, after a little trial & error, determined the halfway point.
Two trips to Quince and back = 1.33 miles

Elevens—Humpers and Jumpers
Monkey Humpers at the bottom of the Berm
Star Jumpers at the top of the Berm

Annie IC x 10 (each hand)
Angle Grinder IC x 10
Flutter Kick IC x 30
Hello, Dolly! IC x 30

Count-O-Rama (15 + 2 early exits)


COT / BOM:  I watched the Arkansas Razorbacks play the Oregon State Beavers in Game 2 of the College World Series last night. The Hogs were leading 3-2 in the top of the ninth inning and needed only one out to win their first national championship in baseball. But then…

We’ve all been there. Sometimes life sucks. It may be because I made a huge mistake that caused life to suck, or I might have watched someone I trust totally drop the ball in a way that negatively impacts my life. But just like those Arkansas baseball players, it’s time to get back to work. The sun still rises, and His mercies are new every morning.

Moleskin: Love Shack traveled from the Magnolia State in his M’s fancy whip. Funny thing is, he stuffed four FNGs in there, and it was a veritable Clown Car. On the way home, those FNGs had transformed into sweaty Man-beasts, so the joke’s on Love Shack’s M. Cobains, Mrs. Shack!

Elder Shoestring left early because he had a meeting, and Gepetto jetted right at 0615. Those guys need to get their priorities straight.

Double 11s

THE SCENE: A beautiful summer Memphis morning. Full moon was even out for the preruck.
Mosey around the building
Shoulder Taps x 10
SSH x 10 IC + 10 silent count
YHC failed to count SSH correctly. 10 penalty burpies for all PAX

Mosey to the birdhouse poles (roughly 15 yards apart). The PAX noted the atrocious mowing job left large mounds of grass clippings between the bird houses and suggested an alternate location, but their suggestions fell on deaf ears.

11s – burpees + merkins
Crab walk downhill, bear crawl uphill
Crab walks were quite distasteful so I called an Omaha and switched to lunges mid-way

11s – BBUs + Bobby Hurleys
Mosey between poles

The birds (presumably that lived in said birdhouses) were quite disturbed by our presence and flew around throughout the 11s. Thankfully, no bird poop was observed.

Mosey to nearish startex but stayed in grass for Mary
Hello Dolly x15
Rosalita x15 (Lil Nicky expelled enough gas to inflate the Hindenberg which made keeping the cadence count nearly impossible.)
Dealer’s choice:
* Lil Baby Crunches x 25 (Snookie)
* Freddy Mercury x 20 (Lil Nicky)
* American Hammer x 20 (Snookie)
* Cockroaches x 20 (Lil Nicky)
* Flutterkicks x 30 (YHC)

3 Snookie, Lil Nicky, Spaker
DOLPHIN: The Task a person was born to do best.
I’ve been reflecting on what I want to do with my life for the better part of 5 years. It turns out I’m pretty good with computers. At church, we studied Ecclesiates and I had a good think on meaninglessness and there is real danger in deriving your value from your work. However, there is also opportunity to miss out on what you should be doing by perpetual chasing “meaning”. 
That Rosalita moment was something to behold. YHC is still chuckling about it which probably speaks to my maturity level. 
Thanks to Toms I have really come to appreciate small workouts. There’s a different energy about them but they are fun in their own way. Nonetheless, I encourage more PAX to post tomorrow. 

AMRAPalooza 2: Electric Boogaloo

THE SCENE: The Gloom.  Summer in Memphis.  Jackets were not necessary.

I’m an amateur. Do hard stuff. Don’t break yourself.


SSH x20 (10 IC, 10 silent). 

The PAX were on top of their game; everyone ended together and penalty burpees were not required.

Imperial Walkers x15 IC
Daisy Pickers x15 IC
Windmills x15 IC
Baby Arm Circles x10 each direction

Last month we held the inaugural AMRAPalooza at The Morg.  It was horrible in the best way, so I decided to take it on the road.  I knew the boys at the Berm would kill it, and I was right.  We performed As Many Reps As Possible for one minute for each of the exercises listed below. I made a few changes to the list from AMRAPalooza I to spice things up a bit – all can be found in the exicon.  We took a rest break in between each one by taking a Mosey lap around the building.

  • Bodybuilders
  • BBS
  • Burpees
  • Squat Jumps
  • Merkins
  • Dan Taylors
  • Catalina Wine Mixers
  • American Hammers
  • Alligator Merkins
  • WWI Situps
  • Crowd Pleasers
  • Squats
    • As we started the Squats, we only had about 3.5 minutes left.  Because I didn’t know if I could do another lap without splashing In order to get a few more exercises in, I called an Omaha and we bypassed the mosey laps and went straight into the next two exercises.
  • Alternating Shoulder Taps
  • Box Cutters

The lap around the parking lot was ~0.18 miles.  Our total rest time was 11 laps/2 miles.

Mary was sprinkled throughout the AMRAPalooza.

7 PAX (0 FNG):  Choker (QIC), Dr. Scholls, Rabbit, Snookie, Speaker, Tomb Raider, Yardsale

From this week’s QSource on Shared Leadership:

“Shared Leadership is a conspiracy to Influence Movement to Advantage”

The term ‘conspiracy’ stood out to me when I read that, but the QSource went on to define conspiracy:  “A conspiracy is an agreement between two or more people to act in harmony toward a common end.”

We often think of that word in a negative context, i.e. a conspiracy to rob a bank.  It is telling that the criminal penalty for conspiracy is only slightly lower than the penalty for whatever act the perpetrators are conspiring to do.  The reason we have such strong deterrent in place for conspiracy is that when people work together toward a goal, they are much more likely to accomplish it than a single person working alone.

Yesterday in Zima’s COT he talked about lessons learned during his first GORUCK Light event last weekend.  He felt like he was being a drag on the team during the first part of the event that was geared toward his weaknesses, but the rest of the event was geared toward his strengths. He was able to carry the load for other team members who had picked him up at the beginning.

The combination of the QSource and Zima’s COT has had me thinking about the GrowRuck event coming this September.  You may be thinking “I’m not prepared for a GORUCK Tough”.  You’re right, you’re probably not.  With a few exceptions, none of us could complete that thing alone.  But together, with all of us blending our strengths and weaknesses and picking each other up the way F3 brothers do, we are ALL going to finish that thing.  And we’ll learn a little bit about ourselves and each other along the way.  Make the HC and sign up today here.

Prayers for the relative of a PAX who is in an abusive situation and for a young foster son named Kalen who is being taken off of life support soon.  Also for Cowbell and Granola who are dealing with injuries.

Also learned today that either Tomb Raider is the Morg’s Creeper, or he has recently purchased a van from the Creeper’s dealership.  YHC was also glad that Rabbit was able to take 45 minutes off from his continuing mission to EH every clerk and cashier in the Mid-South to join us for a workout.

Convergence at the Mothership next Wednesday July 4 0600-0700; all regularly scheduled AOs will be closed.