73* and gloomful, which means a great day to celebrate.


Disclaimer was not exclaimed but certainly proclaimed.


SSH x 37 IC
IW’s x 37 IC
(Meter Maid rolled in during IW’s, which was pretty much on time for him!)
Arm Circles x 37 IC (18 each direction)


Today is my 37th birthday, so we’ll be doing 37 reps of the following exercises….


Hello Dolly
Imperial Walkers
Shoulder Taps
Jump Lunges (1=1 OYO)
Plank Jacks
Overhead Claps


Mosey from flag to Skate Park lightpost.

A moment of reminiscing at the original Startex of The Levee. Also reminisced Slots, who led the first F3 workout I posted, and look forward to his return from paternity leave.

Back to the 37’s…

Bolt 37’s
Flutter Kicks
A brief musical intermission was made for Tubthumping Burpees, which has become a favorite of YHC. The PAX don’t like this song, at least not anymore.  Please don’t post when I’m Q unless you like to do lots of burpees.
37 Mountain Climbers


Mosey to skate park

37 American Hammers

To celebrate my birthday, and in a shout out to Michael Scott, we did 120 seconds OYO of AMRAP hard core parkour around the skate park. Seriously, this might have been the most exhausting part of the workout.

Mosey to the Pavilion

In a bit more reminiscing, we did 37 box jumps on the pavilion picnic tables in honor of Snowman’s Q, an outright assault that Wide Right despised.

Mosey back to the flag

6 squats IC…which is not 37, but that’s because there are 31 squats in the song “Flower” by Moby, which is also a favorite of YHC. The PAX might hate this song more than Tubthumping.  Again, please don’t post (read: definitely post) when I am Q if you hate this exercise.


37 Aw Yeah’s…because it’s my birthday.

ABC’s (Billy Blanks choice)

Harbaugh, Renfro, Woody, Moneybags, Vector, Raven, 1040, Barney, Billy Blanks, Meter Maid, Mr Freeze, Goldfinger, Corky, Slicnut, Cheesesteak QIC

In my personal Bible reading, I’m working through 2 Samuel, which has me in the life of David. I missed Monday’s reading, so I read double (not out of shame) on Tuesday. Sometimes we read our Bibles one chapter at a time, missing the links and connections between what you read yesterday and today. In reading 2 Samuel 10, there’s a story of two soldiers (brothers named Joab and Abishai), who lead Israel into battle. Their opposition hires another army to help them, which puts Israel in a position where they are surrounded. Joab tells his brother to get his back if he starts losing and he’ll get his brother’s back if they start losing. Interesting….

…especially when you contrast with 2 Samuel 11, when King David did NOT go out to battle in “the time when kings go out to battle.” We know all too well that, instead of being where he was supposed to be, he committed adultery with Bathsheba and conspired her husband’s death.

So we have two stories, back to back, opposing endings. The spiritual metaphor is not that we wage war on sin, but we have two men who were doing what they were meant to do, each having the other’s back. And then you have David, who was NOT battling sin and also not doing what he was meant to do. Instead he isolated himself and got into some awful trouble.

I would “go to battle” with any of my F3 brothers. Even though most of us don’t spend time together beyond gloomy acquaintances, we work shoulder to shoulder in order to have each other’s backs in all of life. My M doesn’t quite understand how and why I communicate with “strangers” over Slack, but she doesn’t name farts, either. So there is that.

As men we all have purpose, specifically to work, play, and in all of life, worship and love Jesus Christ with our lives. But I’m not very good at that on my own. I’m much better at that when I’m back to back with my brothers. So let’s keep getting better together.


Great morning with the PAX. I love this group of men. 37 is a great number.

O Positive is helping with behind the scenes work at GR12. He needs backup between 2am-9am on Sunday morning. Get in touch with him if you can help…I’m planning to take a shift.

Wonderful Wed at the Levee

THE SCENE: Very Dark so that you couldn’t see the Fresh shave of Nature Boy


Squats x 15 IC 4 count

SL Deadlifts x15 OYO each leg

Capri lap

SSH x50 4 ct IC

Arm Circles 10 count each way
THA-THANG:      Active recovery when you finish or finish with the six
20 merkins/Carolina dry docks    x50 reps of each. Do it how you want. Just do.

Box jumps (Step ups) x 20 and Heel taps x 15 .  Rinse and Repeat x3

Active recovery lap

1-bear crawl x 50 yards
1-Crab walk x 50 yards


15 Lunge pulses each leg. Lunge walk  20 yards. 15 Pulses each leg. Lung walk back.

BBSU x 5 IC 4 ct

Reverse crunch and hip ups x 20 OYO

6 in and hold–15 sec

14 PAX (0 FNG)
YHC read Be Thou My Vision. Think. Reflect. React OYO

Be Thou my Vision, O Lord of my heart
Naught be all else to me, save that Thou art
Thou my best Thought, by day or by night
Waking or sleeping, Thy presence my light
Be Thou my Wisdom, and Thou my true Word
I ever with Thee and Thou with me, Lord
Thou my great Father, I Thy true son
Thou in me dwelling, and I with Thee one
Riches I heed not, nor man’s empty praise
Thou mine Inheritance, now and always
Thou and Thou only, first in my heart
High King of Heaven, my Treasure Thou art
High King of Heaven, my victory won
May I reach Heaven’s joys, O bright Heav’n’s Sun
Heart of my own heart, whate’er befall
Still be my Vision, O Ruler of all

Great job by Renfro and U-Rock with their rucks on today. Way to push through and modify as needed. Love working with these men because they listen to their bodies, but find another way to work. TCLAPS to everyone for pushing through. Yall the real MVPs

Growruck next weekend

Over and Out.


The Levee: 64 degrees with an ever so slight chill in the gloom

F3 WELCOME & DISCLAIMER: Including what is the Mission of F3 | 5 Core Principles

*Imperial Walkers x 22 IC (In motion, clock-wise, as a unit)
*SSH x 22 IC
*Mountain Climbers x 22 IC (2-ct ended up as 4-ct…SMH)

THA-THANG:   Indian Run while performing exercises as the transportation, stopping as a unit every .25 mile; changing transportation every .25 mi, as follows:

*0-.25 mi= Regular Indian Run then all in for Merkins x 10 OYO
*.26-.50 mi=  Regular Indian Run then Merkins x 20 OYO
*.51 mi-.75 mi= Regular Indian Run + Walking Lunge w/alternating legs =transportation , then Merkins x 30 OYO
*.76-1.0 mi=Regular Indian Run + High Knees w/alternating legs=transportation, then Merkins x 40 OYO
*1.01-1.75 mi= Regular Indian Run then Merkins x 50 OYO
*1.76-2.2 mi= Regular *non Indian* Run, single file line back to STARTEX

>While waiting for the Sweeper and the 6 to arrive, YHC asked Wide Right to begin to lead the PAX in proper form/technique Walking Squat Sweeps (you know…that football exercise he showed us)
**30 yards forward
**30 yards backward

Calves Stretch: 30 seconds/calf
Calves Raises: 30 raises in tandem

*Gas Pumps x 22 IC
*Hill Billies x 18 IC

13; Rabbit, Wide Right, Raven, SlicNut, Speaker, Captain Obvious, Pops, Pronto Pup, Cheesesteak, Halpert, Nature Boy, FNG: Capri Sun and O Positive.

YHC honored the LEGENDARY late Burt Reynolds with a Smokey and the Bandit inspired work-out.  Burt will be remembered many ways.  YHC asked each PAX to offer 1 word to describe Burt’s legacy…many interesting words were offered up: sexy, Deliverance and versatile, to name a few.  Then YHC challenged the PAX to think deep on what that 1 word would be used by our friends and loved ones to describe each of us when we depart this Earthly realm as we know it.  What will your legacy look like to those whom you love and love you?

Love the PAX at this AO.  Welcome, Capri Sun, sponsored by Halpert who has kool-aid in his veins. These AO PAX are willing to be led and work hard.  Uber proud of our newbie brother, Pronto Pup (RESPECT), who keeps coming back for more and crushing it.

RIP: Burt


  • 9/11 Memorial Stair Climb
  • GROWRUCK is coming to the Bluff City…9/21-9/23.

Leave No Man Behind

THE SCENE: Pax and YHC made a nice 4 mile stupid early ruck.  Good livin’ started at 0430.


SSH IC x100 (thats a lot)
Squat IC x50 (also a lot)

YHC asked for a volunteer.  Nature Boy was that somebody. YHC asked for a time to ruck to the main road and back as a team carrying a 60# and 40# sandbag. He said 24 mins.  (Crazy.)

Pax made the approx. 1 mile ruck to the street and back in under 19 minutes but nearly left pax behind. The fear of penalty caused the pax to push hard and leave a man behind.  We will fix that before GrowRuck.

Moved to the baseball field. Pax lined up shoulder to shoulder and performed following exercises:
Ruck Swings IC x30
Bear Crawl and Ruck Drag (50 yards and back)
8-count Body Builders IC x15
Crab Walk w/ Ruck (50 yards and back)
Ruck to Shoestring IC x15

No time. Pax were smoked.

14 Pax (0 FNG’s)

The pax started off the bootcamp by leaving pax behind.  By the end of the bootcamp, they were finally moving as a team. Fear of consequence/pealty caused them to be willing to leave a man behind.  YHC shared that we must move as a team and always be willing to suffer the consequences together as a team.  No man should ever be left behind. Regardless.  YHC shared the importance of not letting fear dictate our decision in life.

YHC missed posting all week and this was refreshing.  The pax did work and it was a joy to be in the gloom with a bunch of HIM.



THE SCENE: For Memphis…just about perfect!


VQ…soooo 98.9% sure all were covered

Daisy Pickers IC: 20x

SSH IC: 20x

lil and BIG arm circles IC: 20x

Murkins IC: 20x

Mousey to Football


PAX  lines up on North goal line of the football field.

  • Run to 10 yard line: 10 Burpees (run back to goal line)
  • Run to 20 yard line:  20 Mountain Climbers (run back to goal line)
  • Run to 30 yard line: 30 Murkins (run back to goal line)
  • Run to 40 yard line:  40 Air Squats (run back to goal line)
  • Run to 50 yard line: 50 Big Boy Situps (run back to goal line)
  • Rest (30 count)
  • Suicide Run Only (10,20,30,40,50 yard line)
  • Run to 10 yard line: 10 Burpees (run back to goal line)
  • Run to 20 yard line:  20 Mountain Climbers (run back to goal line)
  • Run to 30 yard line: 30 Murkins (run back to goal line)
  • Run to 40 yard line:  40 Air Squats (run back to goal line)
  • Run to 50 yard line: 50 Big Boy Situps (run back to goal line)
  • Run to 40 yard line:  40 Air Squats (run back to goal line)
  • Run to 30 yard line: 30 Murkins (run back to goal line)
  • Run to 20 yard line:  20 Mountain Climbers (run back to goal line)
  • Run to 10 yard line: 10 Burpees (run back to goal line)

Mousey back to Parking Lot


  • Flutter Kicks IC: 20x
  • Hello Dolleys IC: 15x
  • High Flutter Kicks IC: 15x
  • Plank Hold 1min

16 PAX (0 FNG), Slicnut, Woody, 10-40, Captain Obvious, Harbaugh, Snowman, Pronto pup, Nature boy, Corky, Barney, Moneybags, Boudreaux, Raven,  C-lo, Vector, Renfro
Genesis 3:9 But the Lord God called to the man and said to him, “Where are you?”  This was the very 1st question God asked man… Challenge to PAX is  “Where are you?” Spiritually, Physically, Emotionally.  Adam hide after he violated the ONE boundary God gave he and Eve.  Boundaries are healthy for all of us. Evaluate the ones we have and the ones we need. If we cross them – don’t hide ,  stay in the light and be known, ask for forgiveness and seek Grace!
Grateful our Lord and Savior is Faithful despite our unfaithfulness. Grace Wins!
ProntoPup ran over a fire hydrate when exiting parking lot today #impaired from giving 110% in workout. Pictures available upon request


Ruck Friday T Minus 3 weeks from Growruck


  • SSH x 20 IC
  • Abe Vigoda x 15 IC
  • Merkins x 15 IC
  • Ruck Presses x 15 IC
  • Stretch OYO 30 seconds


  • Grab 4 heavy items and head to the “Levee”
  • Bear Crawl up Hill , 20 Squats at Top, Crawl Bear Back Down
  • Bear Crawl up HIll, 20 Merkins, Jog Back Down
  • Bear Crawl up HIll, 20 Ruck Curls, Jog Back Down
  • Bear Crawl Up Hill, 20 Squat Jumps
  • Swap heavy items and head to Concession stand
  • 20 Dips, 20 Step ups, Duck Walk 15 yards x 2
  • Grab the rest of Bombays toys and ruck around the lake
  • V Up’s
  • BBS
  • Flutter KicksCOUNT-OFF & NAME-O-RAMA
    Snowman, Bombay, Pronto Pup, Renfro, 1040, U Rock, Meter Maid, Slicnut, Halpert, Harbaugh, Woody
    Discussed the Q source about Contentment.  Joy and happiness are two very different concepts.  Happiness can come and go, Joy is truly contentment with every situation you are in.  Those with true Joy can face adversity and deal with situations that those who dont have will never know.  That contentment and Joy can only come from knowing Jesus Christ as your personal saver.

    Grow Ruck 12 Coming Up

Labor Day Pains

THE SCENE: A cool, 73F


Given and disclaimed


  • SSH x 20 IC
  • Merkins x 10 IC
  • Squats x 10 IC
  • Daisy Pickers x 10 IC
  • Superman x 10 IC

*mosey to large parking lot (0.25 miles)

Four Corners Escalator

Exercises were designated at each corner of the large parking lot. 10 reps at 1st corner, 30 reps at 2nd corner, 60 reps at 3rd corner, and 100 reps at 4th corner. PAX completed Leg-Ups (0-90 degrees and back down) at Corner 1, then ran to Corner 2 and completed Big Boy Situps. After completing exercises at Corner 2, PAX bearcrawled to Corner 3 and did LBCs. After completing exercises at Corner 3, PAX ran to Corner 4 and completed Flutter Kicks. After Corner 4, PAX bearcrawled to Corner 1. Rinsed and repeated Round 2 with 100 mountain climbers, 60 outlaws (30 each direction), 30 American Hammers, and 10 gas pumps. There was enough time for Round 3. Round 3 consisted of 10 Windshield Wipers, 30 Hello Dollies, 60 Hollywood Side Crunches (30 each side), and 100 Freddie Mercuries.

*mosey back to start (0.25 miles)


  • Hands of Time (12 rounds of leg-ups and flutter kicks at 0 and 90 degrees)
  • Dealers Choice (Soybean) World War 1 Situps x 20 IC


Billy Blanks, Nature Boy, Soybean, Bruce Wayne, Halpert, Rabbit , Vector, 1040, and FNG (Lumbergh)

Ephesians 4:30 – “And do not grieve the Holy Spirit of God with whom you were sealed for the day of redemption”

YHC spoke of us as Christians still having the capability of sinning even after being saved. Eternal security is not a license to sin. Truly understanding saving grace is the Christian’s first motivation for a godly life. Paul encourages believers to live in a way which honors that gift.

Because of Labor Day, Levee AOQ requested an Ab-heavy workout. One was delivered.

GrowRuck 12 Sept. 21-23

Double Quarter Pounder with Cheese in Paradise

The Scene:  74 Degrees and humid – There was a smell of Breakfast Casserole in the air

Disclaimer:  Disclaimed adequately
Daisy Pickers IC X 15
Windmills IC X 15
Apollo Ono IC X 10
Squat Kicks IC X 10
_ Pick up some Cheese – One standard brick for each hand
Arm raises IC X 10

The Thang:
Mosey to Football field parking lot with yo Cheese

Quarter Pounder with Cheese:

Run 25 yards – perform 25 Merkins – Run 25 yards back to goal line

Run 50 Yards – perform 50 Squats – Run 50 yards back

Run 75 yards – Perform 75 Mountain Climbers (1=1) – Run 75 yards back

Run 100 yards – Perform 100 SSH with cheese – Run 100 yards back

Double Quarter Pounder = Rinse and Repeat above

Mosey back to Startex with Cheese

Boat – Canoe – 2 minutesHello Dolly IC X 20
LBCs IC X 20
Slots – Red light, Yellow Light Green Light – Leg raises

15 PAX (0 FNG)


Lead your family.  Put down the phone.  Get to know your kids before they turn 13 and don’t really want to be near you anymore.  Time flies, don’t waste the time you have left with your family.


T-claps to all the HIMs that showed up and pushed through.  Great effort from HIMs that did the DQPwC while rucking.

Special thanks to Corky and Cork’s M for the delicious breakfast feast.  Well done.  This is why I titled the post “in Paradise”


Route 66 Forever

Date: 08/27/2018

AO: The Levee

QIC: Gus

Conditions: 75F and humid – seasonably awful



SSH IC x 20

Squat Jumps
Diamond Merkins

Circle of Trust
Count-O-Rama: 16
Name-O-Rama: Slicnut, O Positive, Raven, Snowman, U-Rock, Sparky, Moneybags, Vector, Wide Right, Billy Blanks, Woody, Corky, Cheesesteak, Gus | FNGs: Pronto Pup, Halpert
BOM:  Don’t forget to care for those around you as you push through the hard stuff.

Moleskin: I love this workout at this AO. Watching Wide Right suck at burpees was fun.

Its In The Cards

THE SCENE: A cool 65F


Given and disclaimed


  • SSH x 20 IC
  • Imperial Walker x 10 IC
  • Arm Circles x 10 IC  (CW & CCW)
  • Windmills x 10 IC

Deck of Death

YHC brought a deck of cards to this ruck workout seeing how a majority, if not all, of the PAX got to experience it during the MLK Tough and Light events.  Each suit represented a different exercise. In this case, spades = ruck swings, clubs, overhead presses, hearts = squats, and diamonds = merkins.  Aces = 15 reps, Face cards = 10 reps, cards 10-2 = face value.  If a Joker was drawn, PAX performed partner carries (with both rucks) out 25 yards, switch partners, and carry back. Each PAX took a turn drawing a card and leading the exercise.


  • Ruck to Shoestrings x 10 IC
  • Big Boy Situps x 10 IC
  • Rucked 0.5 mile loop
  • Flutter Kicks (with ruck) x 20 IC
  • American Hammer x 10 IC
  • Plank til time

8 PAX (no FNGs): Bruce Wayne, Slicnut, Renfro, U-Rock, Woody, Captain Obvious, Boudreaux, and 1040

2 Timothy 1:7 – “For God gave us spirit not of fear but of power and love and self-control”

YHC discussed mental fortitude and how its a necessary element to success. If we lose our ability to focus on and execute solutions in the face of uncertainty or adversity, then we will quit prematurely. It takes patience, creativity, exploration, and execution. When we develop the mental fortitude necessary to stay strong in the face of adversity, we abate the fears of being in it.

Great morning to put in some work. The PAX go in a good workout without having to move very far.

GrowRuck 12 September 21 – 23. Sign up.