Devil Dogs take Belleau Wood; 100 yr anniversary of Armistice Day

THE SCENE:   mid-40’s, pleasant and the rain held off.  I was kind of disappointed it did as my stereotype of WWI consists of rain and mud.

F3 WELCOME & DISCLAIMER:  Done x 2 for late arrivals.

  SSH x 25 IC

American Involvement in WWI was late, officially lasting a year 1917-1918.  The American Expeditionary Force, as our contingent was called, was ill prepared both in terms of equipment and tactics.   However, the drafted men fought hard, the Marine Corps earned the nickname “devil dogs” from the German forces for their tenacity.  The Battle of Belleau Wood was a victory for the Marines as they first repeatedly repelled the German offensive and later took the woods suffering many casualties.  Famous quotes from the battle include; “”Retreat? Hell, we just got here” and “”Come on, you sons of bitches, do you want to live forever?”  WWI claimed the lives of over 16 million men, a generation of Europeans, and 116,000 American troops.

  • PAX lined up along the section of paved track (U.S. Trench) facing the Berm field and opposite tree line.
  • PAX advanced across the field (just shy of 1/4 mile) by long jumping punctuated with Burpees.
  • Two long jumps then a Burpee, Two long jumps then a Burpee.
  • Circuit completed when all had ‘taken’ the German trenches across the field.
  • All in, abrupt face and continued back across the field this time army crawling punctuated with Burpees.
  • army crawl approx. 5 meters then a Burpee.
  • Circuit completed when all were back to U.S. trenches

totals:  approx. 1/2 mile of long jumps/army crawls, > 100 Burpees.

American Hammer x 25 IC, Flutter Kicks x 25 IC, High Plank alternating arms up.

4 PAX (0 FNGs);  Bailout, the Dude, Judah, and Tomb Raider


Love and Truth, no room for judgement.

I recounted a story from this past Wednesday night in which my buddy and I handed out some coats that Photoshop had given us.  Neither of us had looked at the coats in the cardboard box prior to distributing them that night so we were surprised to see brand new ones with the tags still on!!  Our street friends were too as they jumped up and down like it was Christmas Day.

The coats were DeWalt 20v heated ‘radiation wraps’ that had a three mode power setting engineered to keep the core toasty as long as the lithium-ion battery pack didn’t run out or combust.  Our friends were very excited, and even more so when my buddy did a quick product search to get their specs and saw they retail for $240.  In retrospect, I wish that our friends had remained ignorant to this little tidbit of intel but this was part of the lesson God had in store for me on that particular night.

We made a few more stops in Berclair and Nutbush and recapped the evenings events as part of our decompression ritual.  Our discussion topics hovered around ‘Discernment’, the prompting of the Holy Spirit, Love, and living judgement free.  Our job is not to judge but to bring Love and Truth, to witness freely sharing our testimony in love and compassion.  As many of said before “compassion without compromise”.  We discussed the reality that our newly jacketed friends had probably sold them by now to their neighborhood crack dealers and what should our response look like.  Are we enabling?  Are we supporting the addictive lifestyle with food and cloths?  Should we even be concerned with these questions?

I believe it is not my job to Fix someone.  Hell, I can’t even fix myself let alone another.  I believe God is in the fixing business, not Ryan Parish (Tomb Raider).  I believe my/our job is to Love and speak Truth with boldness and compassion.  I’ll let the Creator do the fixing, all I can do is to show HIM in me with copious amounts of divine help.

The weather for this was too nice.  Soaking cold muddy fields was what I ordered not well-drained cushy lawn grass.  Oh well.

The 2nd F opportunities that this workout provided were quality.  I got to know Judah a little bit more and it was nice to see Father and Son (Bailout and The Dude) slugging it out together.

I also remembered, too late, how much I hate army crawling!  My elbows, forearms, and knees are seeping and will turn into nice greenish scabs.

Bailout is selling his awesome house in Eads for those looking for some quite patch of countryside.  Thanks to Bruce for organizing a great Ruck serve opportunity yesterday.  The 2.0’s had such the adventure finding ‘treasures’ under the Bridge.

Squat You Say?

F3 MEMPHIS – 8 October 2018


AO: Bermuda Triangle “The Berm”

QIC: Geppetto

Conditions: 53°, 82% Humidity, Winds NE 8 MPH and, as always, perfect weather for a beat down


The mission of F3 is to plant, grow, and serve small workout groups for the invigoration of male community leadership.

  • Welcome: I am not a professional
  • You are participating at your own risk
  • You are responsible for your own well being
  • 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.


  • Mosey one lap around the building
  • SSH IC X 20
  • Daisy Pickers IC X 10
  • Windmills IC X 10
  • 8-Count Body Builder IC X 8


  • Squat Circuit (10-1)
    • 10 Regular, 10 Jump Squats, 10 Knee to Chest Jumps, 10 Tiptoe Squats – Repeat x9, Repeat x8, etc down to 1
  • Pyramid Merkins (1-15)
    • Complete one Merkin, move two parking spaces away, complete 2 Merkins, move back to starting position, 3 Merkins and move, etc to 15 Merkins
  • Getup to Lunge Jump (1 Minute)
    • Start on your back, roll up without using your hands, if possible, to a standing position. Then Lunge Jump Left Leg and Right Leg and repeat this for one minute.
  • Bear Crawl Burpees (10-1)
    • Perform 10 Burpees, bear crawl two parking spaces over, 9 Burpees, bear crawl back, 8 Burpees, etc down to 1. *Because of time and maybe even upper body fatigue, we modified the merkins right out of the burpees.


  • Big Boy Sit-ups IC x 20
  • Hello Dolly’s IC x 20
  • Single Leg Freddy Mercury’s IC x 10/Leg
  • Flutter Kicks IC x 20


Malco, Yard Sale, Little John, Judah, Lipton, Bail Out, Flatland, Photoshop, Geppetto (QIC), Interweb, & The Dude


My thoughts lately have been inhabited by what God wants us to learn through suffering. It seems that a recent rash of people I know have been going through difficult health struggles (cancer), or difficult domestic situations. I’ve drawn much comfort from meditating on “the Father of mercies, and the God of all comfort”. The scripture below promises that two things will happen in and through our afflictions; 1) we will be comforted by that “Father of mercies, and God of all comfort”, and 2) we will be uniquely equipped to comfort others with the same comfort we received from the Father.

2 Corinthians 1:3-4 Blessed be God, even the Father of our Lord Jesus Christ, the Father of mercies, and the God of all comfort; Who comforteth us in all our tribulation, that we may be able to comfort them which are in any trouble, by the comfort wherewith we ourselves are comforted of God.

*special prayers for the extended family of Malco; an uncle committed suicide; and for the father of Little John, who is awaiting a transplant donor; and for Fred, the father of Bailout, who is dealing with being in a cast and having to deal with new sores that have popped up.


This was my first Q since 8.27.18. Not sure how it got to be that long, but it was good to be back on Q. I love struggling through something with brothers. Nothing is good alone.



Bear-Crawl 1-2-3

THE SCENE: Cloudy, slightly rainy 52F


SSH x 25 IC

Hillbilly x 15 IC

Mountain Climber x 15 IC

Good Mornings x 10 IC

Bear-Crawl 1-2-3s

PAX partner up. Partner 1 bear-crawls to end of parking lot and crawl-bears back while Partner 2 performs exercise. Each set of partners cumulatively performs 100 merkins, 200 LBCs, and 300 squats, alternating turns on bear-crawls/crawl-bears.


PAX stay partnered up.  Partner 1 sprints to 1st cone and performs 1 burpee, sprints back, sprints to 2nd cone and performs 2 burpees, sprints back, sprints to 3rd cone and performs 3 burpees, and then sprints back to start.  Partner 2 performs alternating lunges until Partner 1 returns.  Rinse and Repeat.

Wall Sit

PAX line up on wall and perform wall sit. PAX on the end runs around the building and files into the back of the line. Next PAX goes.  All PAX hold wall sit until last PAX returns.

Reverse Crunch x 25 IC

Big Boy Situps x 25 IC

Box Cutters x 10 IC

Flutter Kicks x 10 IC

ABCs (led by Snookie) IC

Hollywod Side Crunch x 10 IC (each side)

5 PAX (O FNGs); Bruce Wayne, Tomb Raider, Snookie, Transplant, and Judah

A father and a son were walking on the beach as a storm was coming in. Starfish were washing up on the shore by the hundreds. The father and son began a rescue mission, throwing as many starfish back as they could. The son stops and looks at his father and says “There are too many. We cannot save them all. This is pointless”.  The father picks up another starfish and throws it back into the ocean and looks at his son as says “But it made a difference to that one”.

Every day we face challenges. Whether it be getting out of bed to post, spending a couple of extra minutes with your child, or helping someone in need. Going that extra mile, no matter how pointless or useless it may seem, makes a tremendous difference to that one person’s life. By going that extra mile, that one person may in turn make a difference in a 1,000 other lives.

PAX took the DRP and put in some work as the rain came in.

AO Olympics Saturday 11/10/18 at 7am at The Mothership

Service Ruck – Trash pickup at Memphis National Cemetery from 2-5pm. Beers at Crosstown Brewery to follow after.

What if I told you we completed the workout? The complete 30 for 30!

THE SCENE:  I can SEE!!!


Ain’t nobody got time for that!


30 for 30 (Thirty exercises 30 reps each)

  1. Side Straddle Hops
  2. Shoulder Taps
  3. Mountain Climbers
  4. Hello Dollie
  5. Burpee
  6. Jump Squats
  7. Freddy Mercury
  8. Genuine
  9. Coupon Press
  10. Monkey Humpers
  11. Over Head Claps
  12. Bobbie Hurley
  13. Carolina Dry Docks
  14. BB Sit-ups
  15. Smurf Jacks
  16. Super Savers
  17. American Hammers
  18. Merkins
  19. Squats
  20. Dips
  21. Lunges
  22. Truckers
  23. Colt 30
  24. Shoulder press
  25. LBCs
  26. Skull Crushers
  27. Curls
  28. Blades of Steel
  29. Zebra Kicks
  30. Flutter Kicks

Two Rounds of Guantanamo

7 PAX (Tomb Raider, O-Positive, Transplant, Photo Shop, Snookie, Flatland, FNG-Interweb)


1 Timothy 5:24-25

The sins of some me are obvious going before them to judgment, but the sins of others appear late. In the same way, good deeds are obvious, and even those that are not obvious cannot remain hidden forever.


World Series of Reformations


It was dark.


Done and Carpet Law Approved!


25 SSHs IC

World Series: Hit the ball, or not, and win an exercise.

  • 31 Clap Merkins (Thanks Beauty Shop – worst lead off hitter ever)
  • Crab Walk
  • 5 Merkins for the home run hitters! (x4)
  • Bear Crawl and Lwarc Raeb (x2)
  • Walking Lunges
  • Smurf Jacks


  • 100 BB Situps
  • 150 Merkins
  • 200 Squats

Reformation Time

  • 95 Burpees


Guan-tan-a-mo (x2)

Freddy Mercury 25 count IC

9 PAX (Beauty Shop, Bailout, Gus, Latiner, Transplant, Tomb Raider, Ups, Snookie, and me) no FNGs

Romans 8 – Creation waits with eager longing for the revealing of the sons of God.

Prayers for those with family members that are ill.

Eli Grow Legacy 8K Run/Walk/Ruck event is this Saturday 11/3 at 10am at Tullahoma High School football stadium.

Down and Wetty

THE SCENE: 65° + 111% humidity, raining from ground up. Speedos might have been useful but awkward.


F3 W+D: given in brief. 6 PAX. WoR: Abes IC x11, Imp Squat Walkers IC x 11, Finkle Swings IC x11/side, SSH IC x 11

The Cooper – Birthday Edition. 11 ea: Burpees, Squats, LBCs, Merkins, then 1 lap around soccer pool. Rinse, Repeat descending. Modified last round to 1 9 7 2 due to time.

Am Hammers x 19, Freddie Mercury x 7, Guantanamo x 2 (1972 was a good year).

6 PAX: Photoshop (VQ), Tomb Raider, Snookie, Lipton (VAOQ), Bailout, Yard Sale

Fear is a Liar.


We were made to be courageous
We were made to lead the way
We could be the generation
That finally breaks the chains

We were made to be courageous.
We were warriors on the front lines. Standing, unafraid.
But now we’re watchers on the sidelines. While our families slip away.

Where are you, men of courage?
You were made for so much more
Let the pounding of our hearts cry
We will serve the Lord

May the watchers become warriors. Let the men of God arise.

Be on your guard; stand firm in the faith; be courageous; be strong.
1 Corinthians 16:13 NIV

Shoulda done some diving hydroplanes on the field of sogginess and squishyness.

Eli Grow Legacy 8K Run/Walk/Ruck event Sat 11/3 10am at Tullahoma HS football stadium!

@Pirtle and Fam moving. Help load the truck at 9am at 739 Garland Street and unload at 11:00-11:30 at 6681 Whitten View Ln off Whitten just north of Shelby Farms.  Also, you can load, hop over to Old Forest, and run an 8k as a Spirit Runner for the Eli Grow 8k.

Memphis Athletic Ministries needs volunteers to help administer the Army Physical Fitness Test to youth on Saturday, Nov 3 from 10am to 3pm.

Sign up here:

Halloween Eve at Bermuda Triangle

THE SCENE:  Just shy of 60 degrees.  Crisp air, with the scattered clouds back-lit by a brilliant moon.  Hearts.

F3 WELCOME & DISCLAIMER:  We had an FNG, so I tried extra.  Luckily Gus was 30 seconds late and therefore unable to observe and criticize.


SSH x 20 IC
High Knees x 15 IC
Daisy Pickers x 15 IC
Imperial Walkers x 10 IC
Arm Circles x 10 IC
Reverse Arm Circles x 10 IC


Mosey to opposite end of senior center.

Find a spot on the wall and perform the following circuit:

  • Bear Balls to the Wall x 1 OYO (i.e., walk it up until parallel with wall, then walk it back down)
  • Merkins x 20 OYO
  • Bear Balls to the Wall x 1 OYO
  • Squats x 20 OYO
  • Bear Balls to the Wall x 1 OYO
  • Burpees x 20 OYO
  • Mosey one lap around the senior center

Rinse and repeat circuit.  Many times.


LBCs x 10 IC
Flutter Kicks x 20 IC
Freddie Mercury x 20 IC
Mountain Climbers x 20 IC
LCBs x 10 IC

COUNT-OFF & NAME-O-RAMA:  12 PAX (1 FNG):  Vocals, Ups, Judah, Gepetto, Snookie, Tomb Raider, Beauty Shop, Lipton, Gus, Transplant, Sapling (FNG), Toms

CIRCLE OF TRUST/BOM:  YHC recently read the Modern Thinker’s Creed, by Steve Turner, and read the following excerpt to the PAX:

If chance be the Father of all flesh, disaster is his rainbow in the sky and when you hear “State of Emergency!” “Sniper Kills Ten!” “Troops on Rampage!” “Whites go Looting!” “Bomb Blasts School!” It is but the sound of man worshiping his maker.

Read the whole thing here.  YHC encouraged the PAX to remember that whatever comes their way today, chaos does not dictate our course.

MOLESKIN:  TCLAPS to our FNG, Sapling, who just kept working.  I wish I had been that composed after my first beatdown.  Also TCLAPS to Gus for setting the pace.  I was running on E at the end of set 5, and knowing Gus was running his mosey lap alone was the thing that kept my squirrel flying.  Finally, Tomb Raider.  You’re a monster, and I hope you burn that bomber jacket.


Eli Grow Legacy 8k is this weekend.
MAM needs volunteers for its physical fitness test this weekend.
Small flag Pirtle and his family are moving and could use help this weekend with boxes and such.

Descending 2-Miler

THE SCENE:  Brisk morning but made much warmer by the HIM at the Berm



Daisy Pickers – 20 IC

Big Leg Circles – 15 Each OYO

2-mile countdown of descending pearls

Mosey .20       50 Squats IC

Mosey .20       45 Mountain Climbers IC

Mosey .20       40 LBC OYO – Plank until all-in

Mosey .20       35 Merkins IC

Mosey .20       30 Curls w/Coupons IC (Bonused to 60)

Mosey .20       25 Lunges (Each Side) OYO Low Plank until all-in

Mosey .20       20 Imperial Walkers (Each Side) IC

Mosey .20       15 Big Boy Sit Ups OYO.  Canoe until all in

Mosey .20       10 Burpees OYO

Mosey .20.      5 each – low curls, high curls, full curls, squats, and skull crushers

Mosey back for Mary

2 rounds of Guantanamo


11 PAX ( 0 ) FNGs – High Heels (Willie Loman – Knoxville), Bailout(VQ), Tomb Raider, The Dude, Judah, Yardsale, Searcy, Photoshop, Laettner, Gus, Shoestring

Prisoners for the Lord – Ephesians 4:1 begins with, As a Prisoner for the Lord…

Paul was literally imprisoned…what is your prison?

No matter the prison, he urges us to… ”live a life worth of the calling we have received.”

Prayers for Pittsburgh, Young Girl with Siezures and Praise for F


The pace this morning was pushed by a few PAX in better shape than YHC.   We ran at a 7:30 pace between the pearls.  Loved the Mumblechatter as we worked through the OYO work and the runs.   Appreciated Shoestring and Gus coming out for VQ, along with all the regular Bermers .


Still need volunteers for MAM fitness test administration next Sat from 10-2

Eli Grow Ruck/Race – check slack for details

Flag Placement at Veterans Cemetery a week from Sunday 2-5pm

TABATA at the Berm, 10-24

THE SCENE: High 40’s clear. Perfect.

Arm circles, Abe Vigoda OYO

Q: Lipton


Mosey to coupons, pick one up. Take down to benches

30 seconds each exercise.

  1. Burpees
  2. SSH
  3. Squats
  4. Merkins
  5. Mountain Climbers
  6. Lunges
  7. Dips
  8. High Knees
  9. Smurf Jacks
  10. Curls
  11. Jumps
  12. Row Lifts

Break for 60 seconds. Repeat.

Run quarter mile.

  • 10 merkins, 10 burpees, 10 LBCs
  • Bear crawl to tree and back
  • 20 LBCs

Repate TABATA workout.

Flutter kicks; box cutters; guantanamo

8 PAX (Tomb Raider; Photoshop; Judah; Lipton; Vocals, Yard Sale, Big City, Houdini)
This week we lost great Christian theologian Eugene Peterson. He was a brilliant thinker, philosopher, and linguist. He mastered English and was proficient in dead languages. But he is best known for his version of the Bible, The Message. It could be understood by a 3rd grader. He didn’t just write for his peers. He wrote for the guy in the checkout line and the woman driving the mail truck. He was capable of brilliance; he opted for humility. Many people didn’t even know who Eugene Peterson was. They just knew they were holding a copy of the Bible they could understand.

We all want to be remembered at our best: for our best thoughts, our best jokes, our best moments of integrity, and our best behaviors. But are we willing to set that aside and consider what we bring out in someone else?


Thursday Circuits

F3 Memphis – October 25, 2018


 AO: Bermuda “The Berm” Triangle

QIC: Snookie

Conditions: Mid-fifties, overcast; the rain held off long enough for us to stay mostly dry


  • PAX welcomed and disclaimed


  • Who needs a warm up


Circuit 1: Repeat three times (do five to ten less depending on modifier)

  • AMRAP Merkins
  • Calf raises (Merkins x 1)
  • Rows w/ coupon (Merkins x 2)
  • Lap around building

Hold plank till all in

Circuit 2: Repeat three times (do five to ten less depending on modifier)

  • Squats w/ coupon (Merkins x 1)
  • Big Boy Situps (Merkins x 1)
  • Curls w/ coupon (Merkins x 2)
  • Lap around building

Hold Al Gore till all in

Circuit 3: Repeat three times (do five to ten less depending on modifier)

  • Burpees (Merkins x .5)
  • Little Baby Crunches (Merkins x 2)
  • Skull crushers (Merkins x 2)
  • Lap around building

Only had time to get through first set of burpees and some LBCs


  • Already done

COUNT-OFF & NAME-O-RAMA: Bailout, The Dude, Flatland, Judah, Lil Nicky, Lipton, Little John, Snookie, Tomb Raider


Prayer is worship. It’s not just about asking for things. The Lord’s Prayer starts out by lifting up God’s name. YHC challenged the PAX to start off prayer with praising God if they are not already doing so.


Lots of mumble chatter during the circuits caused many PAX to lose count. Tomb Raider sold the PAX on 345 Club by stating how awesome the super exclusive 345 slack channel is. Shout out to The Dude who pushed through it when he clearly was exhausted. This is the workout YHC does when he goes solo. YHC was happy the PAX appreciated it.


MAM AFPT 11/03

Eli Ruck 11/03

AOlympics 11/10