Homie’s Last Stand


THE SCENE:  80 F and Stanky
All PAX were welcomed and Disclaimed
PAX were instructed to form lines military style.  Time hack 15 seconds.  PAX did not complete the task in the allotted 10 seconds so 10 penalty burpees were issued
Merkins IC X 10
Daisy Pickers IC X 15
Lunges IC X 10 Both Legs
Apollo Ono’s IC X 5 -(SMH no one apparently watches dancing with the stars) (Neither does QIC)
Arm Circles IC X 10 Front and Back
Partner climb Merkins – Partners in a T formation both do 1 Merkin in-Sync Partner 1 Climbs up on back of Partner 2 and then returns to plank.  Perform 10 OYO then switch.

Mosey Military March is our transportation for today.  Two lines side by side marching together like in the movies.  Rabbit led the cadence and apparently has 2 Left rabbit foots (Lucky guy).  
March to the Sk8 park 
QIC instructed PAX to stop 1/2 way to Sk8 park and perform 20 dips on rollers OYO followed by 20 incline Merkins on rollers.

Reform lines and continue to Sk8 park.

At Sk8 park the PAX was enlightened by QIC to get a little Levee history and shout outs to Captain Obvious (aka Benedick Arnold) and Halpert for their leadership over the last 2 years. 

Partners were split:
Partner 1 – Levee OG from Gus – Bear Balls to the wall going right.
Partner 2 – Box jumps
Switch when Partner 1 returns 

Round 2
Partner 1 – Bear Balls to the Wall going left
Partner 2 – Box jumps

Reform lines and head to the softball first base line.

Round 1 – All Pax together –
Army Crawl to second base
Crab Crawl to Third base – (Homie’s first time to make it to third base 🙂
Return to first base line by crossing home plate

Round 2 – 
Partner carry to 2nd base 
Switch and Partner carry to 3rd base 
Return to first base line by crossing home plate

Round 3 
Partner Wheel barrow to 2nd base
Switch to 3rd base

Head to Flag

Gas Pumpers IC X 20
Jane Fondas IC X 10 both legs
Freddie Mercurys IC 20

12 PAX (1 FNG Gas Mask)

We send off Homie to the Army (Sunday) to serve this great country.  QIC encouraged Homie and the PAX to Lead with you head up.  This came from Judges 7 – Gideon is instructed by GOD to go fight against a massive army with 3000 men then he was instructed to only take 300.  God chose the men that drank with their heads up.  God has chosen you to lead.  It is your decision whether to lead with your head up or down.  God will use those that have their head up (Pray, Read God’s word, fellowship with other believers).

Also, before you lead put on the full Armor of God so that you can withstand the enemy.  Pray Ephesians 6:10-18 over yourself and your family.  

F3 Memphis is honored to have former military, current military, and soon to be military serving our country.  QIC is thankful for your service.  We will continue to pray for you Homie.

901 FC Saturday night – please purchase your tickets here 

Saddle Stacks

THE SCENE: September’s 70 degree streak continues. Dry as a bone.

SSH x 20 IC
Daisy Pickers x 10 IC
Imperial Walkers x 15 IC
Stacks – 10 reps of each exercise
BBSU – Indian run to the end of road and back (~.25 mile)
BBSU + Carolina Dry Docks + Indian Run
BBSU + Carolina Dry Docks + Jump Squats + Indian Run
BBSU + Carolina Dry Docks + Jump Squats + Lunges + Bear Crawl to next light pole
BBSU + BBSU + Carolina Dry Docks + Jump Squats + Lunges + Merkins + sprint
BBSU + BBSU + Carolina Dry Docks + Jump Squats + Lunges + Merkins + American Hammer + Indian Run
BBSU + BBSU + Carolina Dry Docks + Jump Squats + Lunges + Merkins + American Hammer + Burpees + Mosey 

Flutterkicks x 10 (Each PAX calls 10-count) IC. 80 total
Hello Dolly x 15 IC
Freddie Mercury x 20 IC
Pickle Pounders x 15 IC
Everyone worships something. What you worship is the object of your affection. There’s three primary ways we worship
Vertically – we worship the object of our affection
Inwardly – the object of our affection changes us as we worship it
Horizontally – our worship affects our relationships with others
What is the object of your affection?
Confession: I come to the Saddles for the PLC. It’s just too awkward to show up at 6:15, so I post for the workout too. It’s amazing how much good 2nd Fing there was today. Blart called me out as an easy “non-glove” Q. Hmmm

9/16 – Levee – Obamas and Quayles

THE SCENE: 70 degrees, reasonable (relatively) humidity, and a lot of fog still on the softball fields at start time.

44x IC SSH, 15x IC Imperial Walkers, 10x IC Daisy Pickers, Batwings IC (25x each)

Moseyed to parking lot by football field.
In the parking lot, did Obamas going out to halfway point (~50 yards), and Dan Quayles coming back. Rinse and Repeat

Obama – Bear Crawl, after every 4th step, stop and do 4 merkins (4-4, 44th president)

Dan Quayles – Lunge Walk, after every 4th step, stop and do 4 squats (added 4 calf raises, as well, so they didn’t feel left out)

Mosey back to shovel flag, stopped halfway to do 10 OYO Crowd Pleasers + Makhtar N’Diayes. Did 10 OYO Lt. Dans once back at shovel flag.

20x IC LBC, 15x IC Spiderman, 15x IC Pickle Pounders, 13x IC flutter kicks
22 PAX: Lochte (QIC), Spirit Stick, Halpert, Nature Boy, La-Z-Boy, Pronto Pup, Roots, Stephen King, Pebbles, Rocket Launcher, Pablo, Pops, Watchita, Corn Cob, Coach Pitch, Flapjack, Red Light, Cartel, Money Bags, Red Rocket (FNG), Jessie’s Girl (FNG), Krazy Karl (FNG)
“Your time is limited, so don’t waste it living someone else’s life.”  -Steve Jobs

It is good to have mentors and role models to help shape your life, but it is important to remember to always strive to be the best version of yourself.
I had  a distance in the parking lot in my head for the Obamas and Quayles to cover, but I had severely underestimated just how bad it would be on our shoulders, on the way out. So the turnaround point had to be adjusted on the fly, during the first round.

I believe we named the Dan Quayles exercise this morning. Could not find anything referencing this workout in the Exicon. The upper body and arms are the more glorified muscles, like the president. But the legs, and the vice presidents, cannot be ignored! Your initial reaction might be that these should have been named Bidens, but he was actually the 47th VP. At the Levee, we get stronger physically and mentally.

IronPax Challenge continuing this week. Check the slack channel for workout dates and times.

9/12 – Cameron Brown BLOPS

THE SCENE: I did not check the temp when I arrived, but it felt better today, than yesterday, doing the IPC.

25x SSH IC, 10x Imperial Walker IC, 10x Daisy Pickers IC, 10x Merkins IC

Moseyed around nearby pond, stopping 4 times: 20 BBSU, 20 squats, 20 BBSU, 20 squats, and moseyed back to startex

There were 3 stations: arms, legs, and abs. We did each station twice, short mosey to rest, then did a 3rd set.

Arms (with dumbells): Shoulder fly, upright row, overhead shoulder press, curl = 1 rep / We did 10 reps the first 2 rounds, and 15 reps in the last round

Legs (with 60lb sandbag): Lt Dans (squat + lunge w/ each leg = 1 rep) / We did 10 reps the first 2 rounds, and 15 reps in the last round

Abs: American Thor (1 BBSU/4 Am. Hammers, 2 BBSU/8 AH, etc.) / We went up to 5/20 the first 2 rounds, and 7/28 in the last round.

Two 40 yard sprints
Lochte (QIC), Nature Boy, Steinbrenner, Snowman, Rabbit, Homie, Pops
Every time 9/11 comes and goes, I am reminded of just how grateful I am for our first responders, AND I am also reminded of how it is not enough to acknowledge their sacrifice one day out of the year. Their job is literally centered around going against everyone common sense self preservation technique we have ingrained in us since birth. (When you hear gunshots, run the other way. When you see a fire, move away from it.)
This is an awesome (hopefully soon-to-be) AO. It’s a nice change of pace to get to throw some weight around, and T-Claps to the other PAX for bringing sandbags, CMUs, and dumbbells, to make sure we had enough for everyone.

I stole that arm workout straight from P90x, and it is a burner! Hits everything in your upper body. Don’t need very heavy weights, for it to be extremely effective.
There was discussion about whether this workout would be better off in the long run as  Thursday or Friday morning workout. If you have any thoughts, one way or the other, Let Nature Boy know.

Cameron Brown BLOPS #3

THE SCENE: Cameron Brown Park 5 AM start.  Spread heavy things around the parking lot with help from the PAX.

  • Slow Daisy  Pickers
  • Imperial Squat Walkers
  • Moroccan Night Clubs


Mosey to pavilion.  15 Irkins, Dips, and Derkins.  Mosey back to lot.

6 stations AMRAP and rotate when run rucker returns from his lap around the lot.

  • Dumbbell curls
  • Sandbag power cleans
  • Battle ropes
  • 70 lb. Kettle bell single arm deadlifts/50 lb. swings on last 2 rounds
  • Sled push 30ish yards and back

We got 4 rounds in with 20 BBSUs between each round.

Tha-Thang took us to the end at 0545.
6 PAX: Barney, Peeping Tom, Lochte, Rabbit, Spirit Stick, Snowman (QIC)
Read a solemn but powerful excerpt from a Vietnam War buddy of my dad.  Makes you want to be good Americans for those who serve.
Early start and finish is awesome.  Heavy things are awesome.  This new AO will be awesome.  Missed some PAX who got in some good livin’ the night before with Cadre Daniel.

7 of Diamonds at The Levee

THE SCENE: 72 degrees, fog looming over the baseball field

SSH IC x 30

Abe Vigoda IC x 10

Penalty Burpees x 10

Baby Arm Circles IC x 20

SSH IC x 10

Mosey to baseball field. Start with 1 exercise at home plate and increase by 7 reps as you run around perimeter of the field. Increase by 7 at each stop (7, 14, 21, 28)

  • Burpees x 7 + 14 + 21 + 28
  • 4 Count Flutter Kicks x 7 + 14 + 21 + 28
  • Merkins x 7 + 14 + 21 + 28
  • Squats x 7 + 14 + 21 + 28
  • Carolina Dry Docks x 7
  • Turkish Get Ups x 14
  • Jump Squats x 21
  • Wide Arm Merkins x 28

Derkins x 30

Box Jumps x 15

Mosey around parking lot

LBC’s until time
12 PAX: Dial Up, Pronto Pup, Slicnut, LinkedIn, Steinbrenner, Meter Maid, Red Light, Boudreaux, Slater, Coach K, Halpert, Pops
Phillippians 4:13 I am able to do all things through Him who strengthens me.
Good mumblechatter on the field. Pronto Pup is always in good spirits which is appreciated. It helps folks push through. Support him in his 345 this week.
Let Dial Up know if you’re interested in Qing a Saturday ruck at Mothership.

31st BURPday

THE SCENE: The usual Memphis summer morning, nothing special except it being my birthday

20 SSH IC, 11 Daisy Pickers IC, 10 Arm circles forward/backwards IC, 10 Michael Phelps OYO

Mosey to the stables for some DORA, P1 performed exersice while P2 ran around the stable then switched for a total of

  • 50 Pull ups
  • 100 Merkins
  • 150 Squats

Mosey back up to the field for 4 corners. 3 rounds increasing reps (10, 20, 31)

  • Corner 1: Burpees
  • Corner 2: Carolina Dry Docks
  • Corner 3: Big Boy Sit ups
  • Corner 4: Mountain Climbers
  • Extra 15 Train Burpees to grow on

Mosey to Parking Lot

  • Bear Crawl 4 parking spots, Crab walk back
  • Bear Crawl 9ish parking sports, Crab walk back


Hold Plank until 0615 (around 30 seconds)

12 PAX Ike, Rain Out, Finkle, U-Rock, Woody, MUDPANTS, Swipe Right, Flipper, Haverford, Speaker (2FNG’s- Weezer and Butterknife)

In my line of work Human Error is inevitable, retraining people in hopes of fixing a problem is not the solution, process controls are needed to help guide people do the right thing. In my own life I constantly tried to fix my problem by myself (committee to working out), it never worked until F3. The accountability and encouragement from fellow PAX was needed to help guide me to stay committed to working out. Don’t try and fix whatever problem you are facing by yourself, you need a support system.


Luckily a Port-a-John was available for Pastor MUDPANTS to prevent a recurrence of the origin of his namesake.



The kickball you never asked for


YHC rolled over in bed at 5:17. In a state of panic I grabbed my clothes (pre laid out) and got ready as quickly as possible. Luckily Arcadia is close. Arrival at 5:29:57 only to have Bailout mock my hair.


Let em know that I am no pro.


  • 25 x SSH IC
  • 20 x Tempo Squats IC
  • 10 x Forward Arm Circles IC
  • 10 x Reverse Arm Circles IC

Mosey on over to the Softball fields in sheer darkness. This was an aspect that I didn’t consider when planning the Q. Today on the agenda… Kickball, F3 Style

We completed 2 complete rounds of everyone batting between the 13 PAX

  • Pitcher names an exercise for all PAX and rolls ball to kicker.
  • Batter kicked the ball as far as possible and then sprinted around bases as fast as possible while remainder of PAX does the exercise named by pitcher.
  • Catcher was the only person not doing the named exercise. When the ball was kicked the catcher sprinted to ball and tried to get the runner out before he reached home.
  • If out, runner did 5 burpees. If safe, everyone else had 5 burpees.
  • Rotate positions between each batter via mode of transportation called by YHC. (bear crawl, crab walk and high skips)

Mosey to basketball courts

  • 25 x Flutterkicks IC
  • 20 x Big Boi Situps IC
  • 50 x SSH IC

Mosey to start of the Running strip where we lined up and, 4 at a time, sprinted to the flags. Approx 250 meters.

13 PAX; Chuck E. Cheese (QIC), Roomba, Bailout, Gomer, The Dude, Innuendo, Landline, Gun Show, Runner Up, Pirtle, Slots, Black Diamond, U-Rock


This morning did not get off to the start I wanted. I was late, I forgot the Cold Brew coffee that I had committed to bringing, I was exhausted from being up all night with a four month old. But I got through it. Through F3 I refocused my day and did not let the a bad start determine the full day. I encouraged the PAX to do the same. Hit reset and refocus on what matters. Whether the reset button is F3, coffee with your M before work, or playing with your kid before kicking off the rest of the day. Refocus and crush the day ahead of you.


We prayed for Landline on Baby watch and the relationships we are all in. Ghost Flag was claimed by The Annex.


9/11 Hero’s run on Wednesday.

Levee 9/9/2019

THE SCENE: Perfect!
F3 WELCOME & DISCLAIMER:  Done. Covered out Mission statement, Core principles and our Credo to the PAX and FNG.

SSH – 50 IC, Abe Vigoda – 10 IC, Slow Daisey Pickers – 10 IC, Stretch OYO
Modified Miller Hero WOD. 6 rounds of the following with a partner. Each PAX will do all the work .

  • Merkins – 6
  • Burpee Squats – 6
  • Mountain Climbers (4 count) – 6
  • Turkish Getups – 6
  • Lunge walk approximately 20 yards to cone and back


  • Flutter Kicks – 25
  • LBC’s – 25
  • BBSU – 25
  • Imperial Walkers – 25

PAX divided into two groups for the following

  • Broad jump approximately 20 yards and do 10 Merkins then hold plank
  • Broad jump approximately 20 yards and do 10 single count Mountain Climbers then hold plank
  • Broad jump approximately 20 yards and do 10 Squats and hold AL Gore

Circle of Pain

  • Tempo Merkins – 10 IC
  • One arm plank on both sides
  • Mountain Climbers – 10 single count OYO
  • Smurf Jacks IC until time

No time
21 PAX, Pronto pup, Dial up, Rabbit, Snowman, Pablo, Slicnut, Meter maid, Linked In, Pebbles, C-Lo, Nature Boy, Shoestring, Peeping Tom, Lazy Boy, Slater, FNG Red Light, Corn cob,  Homie, Halpert, Boudreaux, The Force
This workout was fun! We wanted to honor Sergeant Robert J. Miller and feel some pain in doing so! Pain is a gift to those who push themselves. Be grateful for the ability to do things in life that others cannot. Whether that be due to physical limitations or something else they can’t control.
The PAX pushed through the pain this morning and got a good jumpstart to their week.
Lots to do this week. IPC, 911 workouts, VAPE meeting to name a few. Check out announcements on Slack and keep accelerating!

Curbed on ‘the Avenue of Lost Souls’

THE SCENE: Windows down and enjoyed the chilly commute along the Wolf River Blvd.  Even the obnoxious median curb waterfalls of affluence couldn’t put a damper on my trash talking punishment ‘q’.
F3 WELCOME & DISCLAIMER: Ah, if only Corn Cob’s (aka Fields Stewart Faus) parents would have given him a F middle name then F3 would have so much more meaning for him.  Dial Up paid me with a Creamery protein ball but we were off the books.  No money changed hands before or during.  So, we’re in the clear.

WARM-O-RAMA:  Deep stretching as the threat level of twisted ankles was in the red for this one.   Touch your toes x 10 IC, R over L x 10 IC, L over R x 10 IC, Spread’em to the R x 10 IC, to the L x 10 IC, middle x 10 IC, Squatting Bear in the Woods (hammy) x 10 IC, roll out the ankles; R x 10 IC, L x 10 IC 

Indian Run with ruck sack rotation to the parking lot on the east side of the Football Stadium.

All PAX claimed a curb.  1 minute AMRAP of the following:

  • Rocky Balboa’s (Riverdance or curb kicks)
  • The Butkis
  • Curb jumps (forward)
  • Curb jumps (backward)
  • Curb Jumps combined F+B
  • Curb Jumps side to side
  • 180 squats straddling the curb
  • Jump Lunges (not over the curb)

Stacked Ladders on the parking lot with rotating ruck 

  • 3 rungs consisting of Merkins, Burpees, and Big Boy Sit-ups 
  • rungs spaced out about 10 yards
  • sprint to the first rung, 1st set 1 rep Merkin, 2nd rung 1 rep Burpee, 3rd rung 1 rep BBS’s
  • Rinse and Repeat, 2 sets each 1 rep, 2 reps (3 total reps)
  • R & R 3 sets each, 1,2,3 reps (6 total)
  • . . . . up to 5 sets each (15 reps each)
  • 35 total reps each exercise 

R & R curb work at 1 minute intervals

  • Rocky Balboa’s (Riverdance or curb kicks)
  • The Butkis
  • Curb jumps (forward)
  • Curb jumps (backward)

Indian run back to ENDEX

MARY:  Superman, J-Lo x 5 IC
12 PAX, 0 FNGs: Halpert, Rocket Launcher, Finkle, Slic Nut, Dial Up, C-Lo, Pablo, Corn Cob, La Z-boy, Linkedin, Pebbles, Tomb Raider
Catalyst – derived from the Greek word katalύein, meaning “to dissolve” is an event or person causing a change.

Our lives, in all aspects and phases, are punctuated by catalyst moments.  During which the plateau trajectory of your life is shocked into rapid acceleration or deceleration. Our stagnant relationships are  revealed to us when we find true fellowship.  God interrupts our trajectory periodically to shock us into obedience, grow our faith, and lean into a deeper relationship with Him. 

Physically, we hit plateaus of complacency and use ‘season of life’ excuses.  Be the catalyst for someone.  Maybe the catalyst moment for you was an inter-office email from Halpert. Maybe you need a catalyst moment right now as surviving the bootcamp workout is no longer the only objective.  We aren’t doing anyone any favors by allowing each other to modify when you and I both know there’s more left in the tank.  We aren’t doing anyone any favors when we aren’t holding one another accountable for our eating habits (the queen), our tongue/social media comments, our quality time with our families, service to our wives and communities, and our relationships with our Creator.  

So, I challenge us all to be the catalyst for someone.  Help us all minimize the plateaus and maximize acceleration. 

Calling the Levee FIA got me into this q.  I appreciate Halpert’s mumblechatter and the opportunity to lead.  

I also appreciate the PAX who carried my ruck back to the flag after I said to leave it behind.  HIMs.  

The Avenue of Lost Souls is a great open spot of smooth pavement.  Unfortunately the concrete parking curbs have domed tops.  No injuries recorded as we worked speed into the AMRAPS only after form and rhythm were established.

We lifted up Slater and Summer (Slic Nuts M) boldly before God believing without a doubt that He hears our request, has the ability to, and will heal.  

IRON PAX challenge schedule was announced.  Participating in this is a great way to represent our region and to push oneself beyond your perceived limits.