I see your Merkin Mile and raise you another

THE SCENE: Humid. Nice sunrise. Sun and moon both out

1 FNG – Disclaimed for all

  • SSHx20 in cadence
  • Daisy Pickersx10 in cadence. Bailout noted  the importance of turbo hip-thrusting aspect.
  • Big Arm Circles – Forward/ Reverse x 10
  • Little Arm Circles – Forward/ Reverse x 10


QIC gave a heads up on the workout taking it to the track. 7 PAX let Q know they prefer suspense in their workout. Regardless, Merkin Mile followed by Squat Mile began.

Merkin Mile – 3 sets of merkins -30 seconds on, 30 second off

  • Run 1/3 mile
  • Diamond Merkin – No Rihanna playing
  • Run 1/3 mile
  • Ranger Merkin
  • Run 1/3 mile
  • Wide merkin

Some mumblechatter noting Sun and moon visible at same time. Appropriate astronomical conversation considering moon landing 50th anniversary. Puddle Jumper elated by all the running.

Gus and Gus 2.0 in stroller joined in  midway through 1st mile. Start of 2nd Mile. Same distance and timing for stops as Merkin Mile.

  • Prisoner Squats
  • Prayer Squats
  • Time running short so PAX did 11 Star jumps together to honor Apollo 11.


  • 30 seconds LBC
  • 60 seconds Plank
  • 45 seconds PAX choice. I think pickle pounder won the popularity contest though no confirmation made as eye contact was avoided.

9 PAX. Searcy, Bailout, Puddle Jumper, Little John (QIC), Shy Guy, Ricky Bobby, Gus, Snooki, 1 FNG – Nancy Drew, Gus 2.0 along for the ride.
Count your blessings. We don’t know what God is doing. We don’t see how He moves.

Nancy Drew is adjusting to making a large financial purchase for his househould.
A friend lost a child this week who was born 6 years ago with a rare disease. It’s easy to complain about your situation, be annoyed at a child at the end of the day, but there are others out there who would trade places in a heart beat.

Don’t be a sad clown. As Gus noted, we never know how much time we have. Let’s make the most of this life.
Tremor VQ tomorrow. Support him.

Dirty McDeuce and Other Stuff at the Berm

THE SCENE: Warm. Humid. Today was the first day this year I’ve applied Slicnut to my nips just for bootcamp. It’s a good thing I did…

F3 WELCOME & DISCLAIMER: Expertly given

Chop’n’Drop: All PAX chop their feet. PAX 1 counts to 5 and everyone hits the deck, recovers, and continues chopping. We went around the circle twice. Some of the PAX had a little fun with their 5 counts. 

Daisy Pickers and Imperial Walkers to round it out, and we took a very short mosey onto the walking path. 

Dirty McDeuce! The PAX completed 4 sets of the following exercises, with a little running in between:
12 merkins; 12 prisoner squats; 12 flutter kicks

Once we reached the pull-ups bars, we stopped and paired up. P1 holds boat pose; P2 does 5 pull-ups; SWITCH! Each man did 25 pull-ups, except for my partner, Shy Guy. I (accidentally) made him do an extra set.

Mosey back around to parking lot. 

5 Big Boy Sit-ups; wall sit; 20 overhead claps in cadence
10 BBSU; wall sit; 25 cherry pickers IC
15 BBSU; wall sit; 20 Moroccan night clubs IC
20 BBSU; wall sit; 20 seal claps IC

Seal claps are dumb. Don’t do those!

Wheel of Merkin!
Grab a piece of curb. 10 incline merkins, both hands on curb; rotate 90*; 10 offset merkins with one hand on curb; rotate 90*; 10 derkins; rotate; 10 offset merkins.
Rinse and repeat with 5 reps.

Back over to the wall – 25 calf raises IC

Step back to the lot for some Mary.

Shoulder taps, hello dolly, box cutters, gas pumps, 60 second low plank

Lipton, Interweb, Puddle Jumper, 3 Leaf, Shy Guy, Tomb Raider, Mudpants, Little John, Photoshop, Soybean (QIC)

Inspired by the musical Hamilton: Who’s gonna tell your story? Are you living the story you want them to tell? Are you living a story worth telling?

It’s always great posting at my birthplace. I enjoyed seeing the grizzled, cynical vets and meeting some newer PAX.  

2nd Anniversary Convergence at the Mothership, 8/17

Ruck The Berm 7-10-19

THE SCENE:  Humidity – check

SSH x 40, Daisy Pickers x 20, Runners stretch

Mosey to the parking lot.
Partner ruck workout.  PAX team up in groups of 2.  One team member completes the exercise while the other team member walks ahead with the ruck.  When finished with the exercise the PAX runs to his team member, transfers the ruck and walks ahead while the other PAX does the exercise.  For each exercise, each team member will complete 5 sets.

  • Burpees x 5 (50 total per team)
  • Overhead Claps x 10 (100 total per team)
  • Merkins x 15 (150 total per team)
  • Big Boy Situps x 15 (150 total per team)
  • Squats x 15 (150 total per team)

Burpees x 5
Shoulder taps x 50
American Hammers x 20

7 PAX (0 FNG) – Bruce, Laettner, Ups, Mudpants, Iceman, Photoshop, Big Top – QIC
We all face temptation.  We are bombarded with things that look appealing. Maybe the temptation is that it looks like an easy way to get something you desire or something you need.  In Proverbs 1:19 we are told that such ill gotten gains do not satisfy, instead it “takes away the life of those who get it.”  See temptation for what it is, a temptation, not a genuine satisfaction and be strong to stand against it.
The Ruck the Berm Warrior award definitely goes to Photoshop today.  He did a 2 mile solo ruck before the workout.
Be mindful of new PAX and make sure to welcome them and create a welcoming environment.

A couple of miles…and some other stuff

THE SCENE: 73 degrees and 93% humidity.



  1. 25 SSH IC
  2. 15 Daisy Pickers IC


  1. Merkin Mile – 25 Merkins each 1/4 mile
  2. Stop at CMU’s
    1. 25 Temp Curls IC
    2. 25 Skull Crushers IC
    3. Switch CMUs / Rinse and Repeat
  3. Squat Mile – 25 squats each 1/4 mile


  1. 25 WWII Sit Ups IC
  2. ABCs

11 PAX – 3 FNGs (3 Leaves, Big Combo and McGavin) Bailout, Lipton, Photoshop, Ups, Shy Guy, Frosty, Puddle Jumper, Beautyshop



He said, “Who told you that you were naked? Have you eaten of the tree of which I commanded you not to eat?” The man said, “The woman whom you gave to be with me, she gave me fruit of the tree, and I ate.”—Genesis 3:11-12

Nothing quite gets under my skin like someone who messes up and passes the buck.  I have been that guy before.  We have all blamed other people. Actively, passively, or mentally, we’ve passed the buck in the game of blame.

Due to the increasing loss of confidence, we allow self-pity to drive us and others toward imminent failure. And in the end, we blame.  We blame because it’s our route to the justification given the lack of responsibility we have not taken. And in the end, who’s to blame? Well, the first man ends up blaming the woman and thus God—“The woman who you gave.” Gentlemen, this is a path that results in a dangerous move. Perhaps accepting responsibility would be a better choice?

Man up!  Accept responsibility for your family, team, calling, spiritual growth, and sin.

More running than usual because YHC hates, but needs, running.  Good mumblechatter throughout.


Men of Courage

THE SCENE: Somebody left the Humidifier on. I started sweating from thinking hard. Moist.


Welcome. Work hard, but don’t be hurtin yourself. No gettin dehydrated neither.
Arm circles x 15 IC, Reverse x 13 (r u paying attn) IC, DPs x 10 IC, IWs x 20 IC

Mosey 1/4 lap around track and then cut past doggy park to base of lacrosse field.

PAX line up and sprint 50 yds at the shout of “FREEDOM!”
(William Wallace style, minus OP kilt fashion)
13 squats, 13 LBCs, 13 Merkins
Jog 50 yds back to the start.
Rinse and Repeat for 13 sets

SPRINT = 650 yds
Squats = 169, LBCs = 169, Merkins = 169
Jog = 650 yds

Mosey to low brick wall near base camp. *50 DIPS*


3 PAX (0 FNG):  Big Top, Keychain, Photoshop (AOQ, QiC and Q)

*Men of Courage*
I now believe that God desires for every father to courageously step up and do whatever it takes to be involved in the lives of his children. But more than just being there or providing for them, he’s to walk with them through their lives and be a visual representation of the character of God, their father in heaven.

A father should love his children and seek to win their hearts. He should protect them, discipline them and teach them about God. He should model how to walk with integrity and treat others with respect and should call out his children to become responsible men and women who live their lives for what matters in eternity.
Some men will hear this and mock it or ignore it.

But I tell you that as a father, you are accountable to God for the position of influence he has given you. You can’t fall asleep at the wheel only to wake up one day and realize that your job or your hobbies have no eternal value but the souls of your children do.

Some men will hear this and agree with it but have no resolve to live it out.
lnstead, they will live for themselves and waste the opportunity to leave a godly legacy for the next generation.

But there are some men who, regardless of the mistakes we’ve made in the past, regardless of what our fathers did not do for us, will give the strength of our arms and the rest of our days to loving God with all that we are and to teach our children to do the same, and, whenever possible, to love and mentor others who have no father in their lives but who desperately need help and direction.

I am inviting any man whose heart is willing and courageous to join in this resolution.
In my home, the decision has already been made.
You don’t have to ask who will guide my family, because by God’s grace, I will.
You don’t have to ask who will teach my son to follow Christ, because I will.
Who will accept the responsibility of providing and protecting my family? I will.
Who will ask God to break the chain of destructive patterns in my family’s history? I will.
Who will pray for and bless my children to boldly pursue whatever God calls them to do?
I am their father. I will.
I accept this responsibility, and it is my privilege to embrace it.
I want the favor of God and his blessing on my home.
Any good man does.
So where are you, Men of Courage?
Where are you, fathers who fear the Lord?
It’s time to rise up and answer the call that God has given to you and to say,
“I will. I will. I will.”


  1. Sycamore View CofC Camp attendees: including Altar Boy, Bailout, Interweb, The Dude
  2. Big Top – nephew born premature, pray for parents and baby’s breathing and health
  3. Photoshop – friend John Guarino, marriage possibly ending after 25 years. Pray for his M’s mental and physical health as it might be the cause of her trying to end it.

    Almost didn’t but EH’d a young semi-sad clown at end of workout. He sounded pumped about being able to workout with group and be held accountable to be there. Should see him Monday. Pray for him (Cooper).

    4th of July Convergence at Mothership 6:30-7:15 with Grimace on Q
    6th of July, Mothership BC will be Dads + 2.0s Donut Day, 7:00-8:15

Dora Mile at the Berm (July 2)

THE SCENE: Clear skies. Muggy, humid, and thick

20 SSH, 10 Arm Circles OYO, 15 Imperial Walkers, Toe Raises, Heel Raises

I mile run broken up by Partner Dora exercises along the way

Partners split 100 burpees. Bearcrawl 40 yards, run back.

Partners split 200 squats. Lunge 40 yards, run back.

Partners split 300 LBCs. Crabwalk 20 yards, walkcrab back.

20 merkins

15 Flutter Kicks, 15 Hello Dollys, 15 Box Cutters, 15 Reverse Box Cutters

7 PAX (one ran off before picture). Q-Lipton

Compared two healing stories in Gospels. Paralytic who was down for 38 years with no one to help him get into the pool, and the one whose friends took him on the roof and put him into the house.

Never underestimate the power and significance of good friendships. Cultivate them. Put energy into them.

Borden at the Berm

THE SCENE:  Glorious June morning in Bluff City. Doesn’t get any better than this.

I have no relevant disclosures. Pax were disclaimed.

Daisy pickers IC 15, High Knees IC 25, Windmills IC 15, Big arm circles forward and reverse 10 each.
Mosey lap around the track.

Cones set up at approximately 20 yard distance. Bear crawl the distance, 25 squats, mosey back. Repeat for a total of 4 sets.

Crab walk the distance, bonnie blair’s 15 (1 is 1). 4 sets.

Lunge walk, mountain climber 20 (2 is 1) 4 sets.

2 sets of suicides.



WWI situps IC 12
12 Pax (1FNG-Jake Brake); Tomb Raider, Yardsale, Beauty Shop, Bailout, Lipton, Gus, Little Jon, Sonic, Laettner, Puddle Jumper, Orange Julius (QIC)
No Reserve, No Retreat, No Regrets.

The words of Borden of Yale, a wealthy heir who gave up everything in order to reach the Islamic world. He passed away prematurely at the age of 25 from cerebral meningitis while studying Arabic in Egypt.

In our era of rampant consumerism the goals in life seem to be to collect as many things along our way in life. Borden already had everything and gave it all up. As Jesus says: who, when he had found one pearl of great price, went and sold all that he had and bought it. (Matthew 13:46)

A short synopsis of his life can be found here:


Prayers for Little Johns Father on the renal transplant list. El Bano and his fiancé returns from Tanzania on Monday.
Berm is a shining jewel in F3 Memphis. Thanks to Bailout and Lipton for keeping an eye on the six. Gus looked as though the highlight of the day was the opportunity to name Jake Brake.

See Slack. Lots going on.

Circus at the Berm 6-26-19

Date: 06/26/2019

AO: The Berm

VQ: Big Top

PAX: Interweb, Photoshop, Tomb Raider, Lipton, Big Top

THE SCENE:   The dew drenched tall grass beckons us back after the ruck sack beat down Mardi Gras put us through yesterday (Tuesday).  Today we are skipping the tall grass and opting to stay dry in the gym.



Side Straddle Hops (SSH) x 15
Daisy Pickers x 15
Imperial Walkers x 15
Arm Circles Forward x 15
Arm Circles Backward x 15

Mosey to the gym and pick up a few CMU’s on the way.
Workout is 12 stations, each station on your own

45 sec AMRAP / 15 second rest / 3 rounds per station

1. Merkins
2. Pull Ups
3. Reverse Crunches
4. CMU Curls
5. Carolina Dry Docks
6. American Hammers
7. Big Boy Situps
8. CMU Step Up Across
9. Mountain Climbers
10. CMU Upright Row
11. Dips on bench
12. Plank

No time for Mary today


5 PAX, Interweb, Photoshop, Tomb Raider, Lipton, Big Top, and no FNG’s


Sharing a word that I am trying to keep  top of mind.
1 Peter 3:7


Photoshop promoted this with circus graphics but there are no high wire acts today, maybe next time.  For next time make up some high wire exercises and put the bars in the gym to use.  Fresh off his return from Panama (the country) Interweb went and got sick on us.  We are still not sure if it was something I said, if he picked a parasite in Panama, or just stood too close to Tomb Raider.


Next Thursday July 4 there is a convergence at the Mothership at 5:30am.
Special Father’s and kids convergence on Saturday July 6 at the Mothership.  Check the time before you post.

“You suck, Mardi Gras!” – Shoestring

THE SCENE:  Calm. Almost too calm. A slight fog lifting from the field atop the hill at the Berm. PAX slowly arriving one by one, unloading rucks and CMUs for the imminent beat down.



  • 20 SSH
  • 20 Arm Circles (10 each direction)
  • 20 Imperial Walkers
  • 20 Mountain Climbers
  • Mosey around the Building

The 75th Anniversary of D-Day was earlier this month. Operation Overlord was the codename for the invasion of Normandy by allied forces during WWII on June 6, 1944 (6-6-44)

AMRAP IN 30 MINUTES (with ruck)

  • 60m Suitcase Carry
  • 60m Bear Crawl
  • 44 American Hammers
  • 60m Suitcase Carry
  • 60m Bear Crawl
  • 44 Burpees (yes…with ruck)

PAX were instructed to continue after completing 30 burpees for the sake of time. Modifications include lunges, ruck drags, burpees sans the ruck, and squats).

PAX were able to complete 2 reps


  • 1 minute plank (high or low)
  • 1 minute flutter kicks


  • 8 PAX (0 FNG)
  • Mardi Gras (Q), Lipton, Shoestring, Big Top, Drifter, Beauty Shop, Tomb Raider, Laettner

Derek Webb’s song “Wedding Dress” has a line that always sticks with me, “I’m a prodigal with no way home.” We’ve all had those moments in life where we felt that we messed up, burned a bridge, etc and had no way home but God, the church, F3, friends, and family will always accept you back, regardless of the circumstances. Don’t stay out in the cold out of fear you can’t come back inside.


This work out is brought to you by the VERY FAIR folks at GORUCK as part of the June D-DAY GORUCK Challenge. Lipton went on vacation, with me only posting once every few weeks and came back following my 345 week to a surprising beat down…he said, “It’s like you found religion.” Shoestring graced us with his presence primarily because he was selling me a hip belt for my Rucker (which I wished I had during those bear crawls). At least once he uttered the phrase, “you suck, Mardi Gras” and that was enough for me.

44 Ruck Burpees suck. A lot.


GORUCK Christmas in July is next week…take advantage of the sales and grab you a new ruck!

Ascending Bearmuda Rectangle (ABR)

THE SCENE: wet grass; bright moon

VQ. Disclaimer? Yep

Mardi Gras 30th bday and Little John’s oldest 2.0 bday coming up on Monday


VQ’s first warm up was 10 SSH, attempted in cadence. Photoshop, Tomb Raider, and other PAX worth their Q constructively corrected VQ’s beginning and intro to exercise. Moved into Big Arm circles 5x forward and back. Mosey around the building.   

6 Queen of the Hills in honor of Little John’s oldest 2.0s birthday 


VQ took advice from Bailout and used the field for workout.

4 markers were set 20 paces apart in a rectangle formation. Individual sets ascended 10,20,30.

7 PAX began at Station 1 with Coupon Curls, then Bear Crawled to Station 2 for Squats. Lunges followed, Laettner rejoicing,  en route to Station 3 for Merkins.  Crab Walks to Station 4 for Mountain Climbers. From Station 4 to Station 1, Broad Jumps performed. PAX moved as herd.

PAX were in awe of Tomb Raider’s animal movement giftedness. David Attenborough would be proud and PAX agreed that Tomb Raider would make it to the ocean safely upon emerging from tomb.  

After 3 rounds, PAX needed respite so a Mosey to the Nature Station occurred. Upon return, PAX paired off for 40 reps at each station. To close it out, PAX entered the middle of the Bearmuda Rectangle to celebrate 30 years of Mardi Gras by performing 30 Burpees.

5+ minutes of Mary. Straight plank, side planks, LBC, and 6″ for up to a minute with 30 second breaks 
7 Pax – Snooki, Photoshop, Chuck E Cheese, Mardi Gras, Tomb Raider, Little John, Laetner
VQ spoke of impact Paul had on those he encountered in Acts, regardless of duration spent with them. Entire households have been impacted for generations because Paul spent time and shared the Word with them. Paul traveled with others doing this work, drawn together by the Holy Spirit, for a season in each person’s life. They were strangers before but brothers afterwards. They struggled together and encouraged one another, similar to F3 PAX.
Be a blessing to those you interact with today. It could impact a family for generations. Thankful for the opportunity to sweat with F3 PAX this morning and be encouraged by them. VQ will work on cadence.

Prayers for Interwebs, El Bano, The Dude, and others on mission trips. Prayer for Laettner’s daughter in her rucking adventure with Outward Bound.