CMUacides at the Berm

THE SCENE: 30 degs, frosty, and running on four hours of sleep. YHC arrived on the scene at 0520 to set up cones and mutter a quick prayer of protection over the Berm PAX. A season of pain would soon be upon them.

Also, YHC ate a pear in the hoopty on the way there. It was delicious. More on that later…



Stuff about the mission…

Not a profesh…

Not paid/not forced…

You get it…


Quick Feet/High Knees 30sec each

123 touch the deck x10

ISW x10

Daisy Pickers x10

PAX count-off. Odds run and grab a CMU from the Berm’s secret squirrel CMU stash while evens head over to startex and perform burpees until odds get back.

CMUacides: a fusion of two things YHC loves (CMU exercises) and hates (Suicide sprints).

P1 AMRAPs the exercise while P2 does suicide sprints 10, 20, & 30 yards then flapjack. Complete 150 of each collectively

Part 1:

  • Offset Merkins x150
  • CMU Squats x150
  • Reverse Crunches x150

The PAX were pretty smoked at this point so we took a little break to knock out YHC’s patent pending CMU Circle-O-Greatness!!. (imagine :awe_yeah_lit: right here)

PAX on their six in a circle, shoulder to shoulder, facing outward, odds holding coupon. On YHC’s command begin passing coupons in the clockwise direction until Q’s coupon makes two full revolutions then reverse. Rinse and repeat.

Part 2:

  • CMU Curls x100
  • CMU Lunges x100
  • CMU Kettle Swings x100

This is where the pear YHC ate in the car tried with every ounce of it’s little pear strength to escape from it’s doom of being digested.


Not today…  🤢

Yo, Wrap It Up, B!

CMU sit ups. Partner up. On your six facing each other and lock legs. Perform sit ups passing the CMU back and forth until both PAX complete 20 sit ups. (10 with CMU and 10 without)

Odd number so YHC did lonely reverse crunches off to the side and longed for the day he would be reunited with the PAX.

V-ups x10

60 sec Plank

5 Pax: Tomb Raider, First Class, Photo Shop, Laetttner, Soulja Boy

YHC talked about the difference between given respect (that which is owed someone with positional authority) and earned respect (self explanatory) and challenged to PAX to EARN respect from their peers, subordinates, and superiors.

2F this morning was🔥. Enjoyed being out at the Berm and meeting Laettner and First Class.

YHC Misses the old BB editor like he misses GroupMe. 😢

Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Circuits @ The Berm

THE SCENE: Pleasantly cool

Windmills IC x 15

Imperial Walkers IC x 15

Baby Arm Circles IC x15

Reverse Baby Arm Circles IC x 15

30 seconds to stretch what you need to.

Circuits are fun!

Circuit 1:

25 Merkins

20 Burpees

15 8-count Body Builders

Repeat three times, less five of each exercise each time around.

Total Merkins: 60

Total Burpees: 45

Total Body Builders: 30

Circuit 2:

All with the newest and shiniest coupons in all of F3 Memphis courtesy of Yardsale

30 Rows

30 Curls

30 Overhead Presses

30 Skull Crushers

Repeat four times, less five of each exercise each time around.

Total Rows, Curls, Overhead Presses, & Skull Crushers: 90 of each

YHQ had a third circuit for the legs, but decided a half mile run around the running trail followed by a sprint across the soccer field would be more enjoyable. YHQ somewhat regrets the decision.

Plank till Endex (about 1 minute)


7 total Pax: Bruce, Flatland, Judah, Lipton, Snookie, Tomb Raider, Yardsale,

God is great. God is good. In the first four verses of Jonah we see a great city, a great storm, a great wind, and a great fish. Yet God judges and controls them all.

Thanks for Tomb Raider for reminding YHC he was on Q. Otherwise, YHC’s default workout when he is unprepared is a good old Laz Bear-Burp 45 minutes of getting better. Lots of mumble chatter.

VAPE was yesterday. Sorry if you missed it.

Crucible challenge in March involving 14 miles of running and 80 minutes of beat downs. You know you want to.

Equinox is in full swing. Jump in if you haven’t.

GMO free QP w/cheese extra Gloom

THE SCENE: 36° feels like 30° presence of a sole rucker evident and the MW AOQ.

: Welcomed + Disclaimed.

Arm circles x 20
Reverse arm circles x 20
Daisy Pickers x 20
SSH x 20


Quarter Pounder, half with cheese, half without.

With Cheese (carrying CMU while running and for squats)

  • Sprint 25 yards and do 25 merkins, run BACKWARDS to start.
  • Sprint 50 yds and do 50 squats, run BACKWARDS to start.
  • Sprint 75 yds and do 75 Mtn Climbers (2 is 1), run BACKWARDS to start.
  • Sprint 100 yds and do 100 SSH, run BACKWARDS to start.

RINSE and REPEAT without Cheese.

Return to Startex for:
Ascending Curb Crawl
Run from one curb to other, then Bear Crawl up the hill, jog back to start to complete one Derkin. Rinse and Repeat adding 1 more Derkin each trip.

Freddy Mercury x 30 IC (led by Laettner)
Imperial Walkers x 30 IC (led by Tombraider aka Lara Croft)
Guantanamo x 2

7 PAX : Tombraider (AOQ), Photoshop (QIC), Yardsale, Judah, Interweb, Laettner, Snookie

“What pushes you?”
What are we to do with our gifts that the Lord has provided us with? In order to answer that question, you must first analyze yourself. What am I good at? What makes me happy? In what environment or position can I be more helpful and efficient? Your answers to these questions will determine what your “it” is.
Your “it” is your passion. What motivates you? What gets you out of bed in the morning, and what keeps you up at night? Do you have a passion for listening to and helping others? Do you have a passion for working with your hands and building things? Are you an artist? These are things that you need to know about yourself to better understand where God wants you to be.

Everyone has something to offer the world, everyone has an “it” that they need to acknowledge. This will be easy for some, but very difficult for others to grasp. Your “it” has to be something strong. Something that you constantly think about. Something that brings you joy, and allows you to bring joy to others around you. Find out what motivates you, and use it to your advantage.

Blessed are those who hunger and thirst for righteousness, for they will be filled. Matthew 5:6

I love cones and CMUs. Needed more core work to balance out the pain across the whole body, as noted by Interweb.

Equinox Challenge
Volunteer ideas for service
VAPE session – 1/15 8:30pm @ RP Tracks
March 30 Crucible Challenge CSAUP

Hadley – not improving, pray for joy and peace, but also healing
Yardsale – Abused family who was displaced has a home currently. One of the boys had charges dropped.
Snookie – 3 month old wearing daddy down
Babies forthcoming

Crucible 2019


noun: crucible; plural noun: crucibles
a situation of severe trial, or in which different elements interact, leading to the creation of something new.
“their relationship was forged in the crucible of war”

Get ready for the Crucible, an event that will challenge the pax of F3 Memphis to come out the other side better MEN.

March 30, 2019 the pax will gather at Old Forest at 0600 for our first Crucible.  We will travel(RUN) to 5 different AO’s across the region(14+ miles) with a 20-minute beatdown at each AO, led by the HIM of F3 Memphis.
Begin preparing your souls for a 3+ hour endurance event hosted by Shoestring, our 1stF Q.  We will run as a group with no man left behind. We will have a Q for each of the 20 minute beatdowns at the designated AO’s.  There is no fee for entry and this will test the pax physical abilities.
The AO’s we will visit:
Old Forest (startex)
Bermuda Triangle
Blazing Saddles (endex)

CMU Dora 123 with a 21 for good measure

THE SCENE: A balmy 31 degrees sans wind and rain… really quite comfortable

SSH – 25 IC

Daisy Pickers – 15 IC

Windmills – 15 IC

Mosey around the building


Dora 123 with CMU

Partners perform excercises as a team. P1 starts with 10 Merkins while P2 planks, then switch. Continue switching between Merkins and plank until 100 total Merkins reached.

P1 does CMU Squats, P2 mosey around the building, then switch. Continue switching until all 200 squats are completed.

P1 does 30 CMU Curls while P2 does wall sit, then switch. Continue switching until 300 total curls are completed.

P1 does 20 LBCs while P2 performs a 6″ leg hold until P1 is finished, then switch. Continue switching until all 200 LBCs are completed.

P1 performs Burpees.  P2 mosey around the building, then switch. Continue switching until 100 Burpees are completed.

MARY: Guantanamo and Boat Canoe

13 PAX – 2 FNGs (Hurdle and El Bano) Snookie Flatland Interweb Photoshop Little John Tomb Raider Lipton Altar Boy Blackout Bailout The Dude – QIC


Last wednesday everyone in my youth group was handed a little bookmark and had to write a word down on it to help them throughout the year. I thought for a while of what my word would be and I finally wrote down the word courage. I chose this word because I want to lead and put forth more than I have in the past. I actually didn’t want to Q this morning but I decided to take the reigns and do the best that I could. It takes courage to get out of your comfort zone and in order to do what needs to be done. And that is what i will be working on this year.

I feel that it was a successful VQ 


Tour de Berm

THE SCENE:   YHC left his shemagh at home and didn’t feel much like a special forces HIM, ugh.  38 degrees a full 20 degrees lower than yesterday.  Photoshop said he was excited about it feeling like January.

F3 WELCOME & DISCLAIMER:   Disclaimed.  Apologies for the double weekly q from YHC, not how we do things in F3 a violation of the 4rth principle and the mission to ‘grow male community leadership’.  Also, introduced the ‘recover’ command that was utilized the entirety of the workout.

WARM-O-RAMA:    SSH x 10 IC, Merkins x 10 IC, Balls to the Wall (30 secs) IC, 1 lap around

Mosey to the track.  PAX informed that we would be touring the AO stopping at various spots to conduct various movements to showcase some possible AO resources to be utilized in future q’s.  Indian Run along the track to 6 Stops/stations.

  • Stop 1:  “Hillock” – Bear Crawl to the top, Monkey Humpers x 10, Tuck and Roll down.
  • Stop 2: “Playground” – Monkey Bars across and back (w/o touching the ground), Box Jumps x 10, Derkins x 10, Dips x 10.
  • Stop 3: “Notasportfield” – lined up along goal post, Burpees x 10 IC, all out sprint to other end, Squats x 10 IC, all out sprint across.
  • Stop 4: “Chin-up Bars” – Chin-ups x 10, Step ups x 10
  • Stop 5: “Pavers” – CMU work; Curls x 10 IC, Overhead presses x 10 IC, Rows x 10 IC
  • Stop 6: “Parking lot” – 4 corner AMRAPS x 1 minute each station; Jump squats, Lunges, Carolina Dry Docks, Merkins

ABC’s IC, Guantanomo Bay x 2, Dying Cockroach x 15 IC

9 PAX, 0 FNGs:  Lil’ Nicky, Gus, Interweb, Photoshop, Souljaboy, Yardsale, 9 Volt, Malco, Tomb Raider
A question:  How do we Do The Hard Thing (DTHT) in our concentrica (M, 2.0’s, close friends, family)?    How does F3 translate to the concentrica?

No answers here only ponderances.  However, this is a question we must continue to ask ourselves.  Is it the tangable acts of service to our wives, family, kids, friends?  Its going to look different for each man but part of it boils down to living for others.  I believe the intangile is hard for us men.  Hard to quantify the ‘results’.  When you end the BC workout you can say; ‘wow, we did 200 merkins, 150 burpees and ran 2 miles”.  Hard to quantify the daily contributions you made as a leader in your concentrica.

I challenge us all to evaluate the effort we put into our concentrica.  Did you call your friend who just lost his father (prayers be with you Streaker)?  Have you kissed your M today, told her she’s beautiful?  Have you played outside with your 2.0’s?  Did you remind your girls that they are smart, pretty, and worthy?  Have you called your mother recently (it would have been my fathers birthday yesterday, I failed to call my mom who I’m sure had a tough day)?  Hmmm.

DTHT in your Concentrica.  Invest in the Kingdom and the legacy you leave.

I’d like to see more Tour de AO’s advertised so that those of us who would like to q other locals could come and find out what each offers and the amazing PAX who inhabit them.

To reiterate, I took the q helm Monday since we did not have the slot filled in advance.  Therefore, this was my second q of the week.  Again, not how we do things in F3.  Help your AO Q out and volunteer to q if you haven’t done so in the past two weeks.  This is healthy for individual leadership growth and is necessary for the growth of the AO.  Push those vQs.  Also, a great way of EHing your sadclown friends by guilt tripping them into posting at your workouts.

Equinox Challenge, Whetstone discipleship program, Wednesday Bible Study at Einstein Brothers on Popular 0630-0730,  Q-source lunch led by O Positive at Whole Foods 1130 Fridays on Popular, and make a point to hang out for 5+ minutes after the workout and get to know your brothers.

Prayer requests for Photoshops brother who underwent surgery, a young man named Nick recovering from a horrible car wreck, Streaker and family for the loss of his father, and Digits’ family (FIA member, Lexington, SC) who was killed prior to Christmas.

Coupon Day at the Berm

THE SCENE: 58 degrees.  There was a pleasant ocean breeze waving gently through the palm trees.  Oh wait, we’re in Memphis and it’s January.  What???


Done.  Twice.
Mosey lap around the building, SSH x20, Hillbillies x10, Windmills x10, Sprinklers x10


Started with a short trip down Route 66- mosey down the path making 11 stops.  At each stop do burpees, starting with 1 and increase by 1 at every stop.  66 total burpees.

Ended back near startex to pick up coupons

2 circuits with coupons-

  • Blocktanamo- 1 round
  • Mosey with coupon to pullup bars- 5 pullups
  • 10 overhead press
  • 15 curls
  • 20 step ups
  • 25 coupon swings

American hammers x20 IC, 30 LBCs OYO, 1 round of Guantanamo
17 total, 2 FNG

Transplant, Soybean, High Vis, Yardsale, The Warden, Bailout, Blackout, Steinbrenner, Plan B, Houdini, Toms, Shoestring, Photoshop, Lipton,  Ups

FNGs- 9 Volt, First Class
Matthew 14:22-33.  Jesus and Peter walk on water

What are some things that could be holding us back and keep us from reaching our potential?  What keeps us from staying focused amid distraction?  2 things are fear and doubt, which is what happened to Peter.  He asked Jesus what to do, Jesus told him to walk on water, and he did.  But then he got distracted by the storm, he got scared, and lost focus.  He started to doubt.  But it wasn’t necessarily Jesus he was doubting (he was already walking on the water), he started to doubt himself and failed to do what he was able to do.  So when our storms come, what should we do?  Seek God’s advice, then stay focused, not doubt ourselves, and do what God knows we are capable of doing.
After not posting all of December (I was busy) (I really was), YHC felt like the only thing he should be Qing was a buffet line.  Nice to be back with my F3 brothers.  Now where’s the Tylenol?

‘Mud’gear Tribute Beatdown

THE SCENE: A balmy 51 degrees, not nearly muddy enough for the theme.


30 x SSH IC, 10 x Windmills IC, 10 x Daisey Pickers IC, 8 x 8-count Body Builders IC

Mudgear’s customer service is excellent which is needed to compensate for the Lg sized shirts cut short.  Therefore, we got muddy as a tribute to gift card reimbursement.

  • Mosey to the notasport pitch
  • 11’s with Cherkins (chest flop merkins) and Churpees (chest flop burpees) at either end of the pitch.
  • began with 1 cherkin
  • army crawl 1/4 of the pitch, bear crawl 1/4, crab crawl 1/4, crawl crab 1/4
  • 10 Churpees
  • Rinse and Repeat in reverse counting up with the cherkins and down with the churpees.
  • made it 4 rounds prior to Mary

30 x American Hammers IC

13 PAX, No FNGs:     Snookie, Yardsale, Beauty Shop, Flatland, Searcy, Bailout, The Dude, Photoshop, Interweb, Judah, Laettner, Gepeto, Tomb Raider

YHC announced that he and the M are expecting their 5th child (a long shot from competing with Rabbit).  As this edition to the family is the ‘whoops’ miracle child for us at 38 and 37 repectively with a 5 yr gap between 2.4 and 2.5, the news has been ‘disrupting’ to our percieved life plan.

We are reminded that God’s plan is bigger and better than ours.  Father, grow us in our faith in You and in the life you would have us live.  Amen

As our ‘plans’ are dirupted, have a countenance of joy and peace that those around us may come to know the Source of these and that others would thirst for a faith whose foundation is not us!  Someday we’ll find out the bigger picture.

It was the plan to cover us from head to toe in mud.  Though I could have picked a portion of the field less drained, I think the PAX were content to remain relatively high and dry.  The rare 50 degree January weather presented a unique opportunity to get down and dirty.

Shortening the overall distance to 50 yds would have made the 11’s more doable and would have kept us closer together as we did get spread out.  If this were repeated in some form, I’d have confined all of us into a smaller wetter spot with Mary reps between each round until the 6 was in.

Prayers requested for Nick who is a young man who was recently injured in a serious car accident.  Also, remember Searcy’s father in prayer after hip surgery from a nasty fall and his struggles with dimensia.

Jump on board with the Equinox Challenge, and get plugged into a one on one 2nd F relationship with a fellow brother through Whetstone.

Berm Workout January 3

THE SCENE: Wet and high 40s.

Arm circles, 15 Hillbillies, Abe Vigoda

Paired up for a modified DORA. Partner ran 50 yards and back while other did:

50 Burpees

100 Merkins

150 LBCs

200 Shoulder Taps (1=1)

250 Squats

200 Dips

150 Hand Release Push Ups

Flutter Kicks, Mountain Climbers, Box Cutters, Box Cutters Reverse,

5 Pax (Gus, Steinbrenner, Yardsale, Little John, Lipton)
The word “Hallelujah” is one of the most religious words, but is only found in the Bible four times. And all four of those occurrences are in Revelation 19. While we might expect them in a different context, the Hallelujahs are in response to God’s ultimate defeat of evil and injustice. In this case, it is the defeat of the Great Prostitute. This shows that Hallelujah (Praise God) is not simply a word to use in times of personal success (like winning something or feeling blessed) but also in terms of seeing moments when God claims a victory over an evil in the world. This can be a bit harsh for our ears, but it is true: in Revelation, Jesus comes not as a baby or a martyr, but as a warrior. He is serious about cleansing the world of wrong. Whenever we see that happening, it is a good time to say Hallelujah.

Post-Christmas Cornucopia of Crash


Freakishly warm and in the 50’s! What the?




  • SSH x 50 IC
  • Mosey around building
  • Frankensteins x 10 IC
  • Hamstring stretch OYO


  • Mosey up to the field and…let’s cut straight to the planks and hops.
  • PAX hold high plank while each HIM hops over each PAX and gets down into plank.
  • Mosey to Bear Crawl Mountain. You guessed it. Bear Crawl over that bear six times OYO.
  • Mosey to first cove and do 10 decline Merkins using bars OYO.
  • Mosey to second cove and in pairs do 10 decline Merkins with each HIM holding the others legs OYO.
  • Mosey to third cove and down for 20 Merkins.
  • Mosey to benches and perform 13’s of 12 dips and 1 squat, 11 dips and 2 squats, until cycled through.
  • Mosey to the stash for the CMU’s. There’s enough building materials here now for a 2.0 to make themselves a righteous fort.
  • At STARTEX, get it going on with one minute each of two-handed curls, arm curls into overhead press, bent over rows, and CMU swings.


Dealer’s Choice:

  • ABC’s
  • American Hammers on CMU’s
  • LBC’s


3 PAX, 1 Willy Loman (Monk from Gastonia), Beauty Shop, Yardsale


Christmas eve homily redux, be present for your M and your 2.0’s, do better with this through practice.