Super Saddle 21

THE SCENE: The Saddle – 49° with steady wind.

QIC: Snowman



  • Daisy Pickers x 20 (IC)
  • Imperial Squat Walkers x 25 (IC)
  • Mosey to the stables


  • 2 rounds of:
    • 30 seconds of pull-ups or whatever you can do
    • 1 minute AMRAP Prisoner Squats
  • Mosey back to the fountain near the flag
  • Super 21: Round 1=1/1, Round 2=2/2 etc…21 dips after each set of rounds.
    • Rounds 1-8 (=36 each)
      • BBSUs
      • Derkins
    • Rounds 9-13 (=55 each)
      • BBSUs
      • Irkins
    • Rounds 14-21 (=140 each)
      • BBSUs
      • Merkins

20 each of Pickle Pounders & Dollies
10 PAX (1 FNG: Kudzu)
Valentine’s Day is obviously a silly commercialized day with a name.  But even if you and your wife could care less about this day (like my wife and I) it can still be useful as a chance to do something special for each other that shows your love and appreciation.  In the past we have done next to nothing but after discussing it last night, we realized we are missing out on a good opportunity.  Not only does it strengthen the relationship but by making the effort to value each other we model to our children important lessons about what a healthy relationship is.  They are absorbing more than we realize.
231 reps of sit-ups and merkin variations made for some good pain and mumblechatter.  Surprisingly no train burpees today.  Good thoughts came up during PLC regarding adding another workout to the Saddle schedule.
2nd F lunch today at Las Delicias.

Indian sandbag toss

THE SCENE: So much glorious mud. The sky Q gave us buckets of rain last night but not a drop this morning. We put that mud to good use

Grab a CMU and mosey to the field. 
SSH x 34 *Some PAX tried to find a non-muddy spot for these, lol
Up-downs (2 rotations)
Willie Mays x 10
Imperial Walker x 11 

Form a line. Man on the left tosses the sandbag as far as he can. Everyone who’s not throwing the bag performs the called exercise. Next man runs to the bag and tosses it and so on. After each man has thrown the bag, the entire group advances to the bag position and a new exercise is called. 

  • Curls
  • Dirkins
  • Jump Overs
  • Overhead Press
  • BBSUs

Mosey to the stables for pullups. 3 sets of 4. PAX were encouraged to use good form and to switch grips between sets. 

Fortunately, we left our sandbag and CMUs on the wrong side of the field, so we got to take them back to startex. 

Repeat Indian sandbag toss

  • Squats
  • Irkins
  • Curls
  • Burpees
  • BBSUs

No need to return to the parking lot since we were already acclimated to field conditions. 

Hello Dolly x 20
Flutterkicks x 20
Freddie Mercury x 20
WWI Sit-ups x 34

7 (0 FNGs)

What a difference a year makes. A year ago, I was in good physical condition but unwilling to even consider doing any sort of mud workout. Today, I embrace the suck. I’m so thankful for my F3 brothers. 

There is simply no substitute for taking your daily red pill. Taking it in the mud is somehow even better. I love the mud. Mostly, I love seeing the PAX reaction as they accept their fate. However, Sparky loves the mud even more than me. He’s like a kid in a candy shop sliding all around. Love that guy. 

It’s time for a Blazing Saddles T-shirt. 

Also, thanks to my brothers at the Cockpit for enduring the BBSU variation of this workout. Their feedback helped vastly improve the full body effect of this workout. 


An ode to Mike, Marc and the NBA Trade Deadline – Watchita’s VQ

THE SCENE: High 60s. Slight Wind. Gloom rolling in.
Hi, I’m new here. Don’t get hurt. I’m not an expert. Etc. Etc


15 Daisy Pickers IC
10 Arm Circles IC
10 Arm Circles Reversed IC
Mosey to the Stables

Reminded PAX today is the NBA Trade Deadline, and today’s workout will be a nod to Mike and Marc…. just in case.

, each exercise was followed by a run through the Stables.

  • 5 Pull-ups
  • 11 Mike Conley Merkins
  • 20 Burpees
  • 33 Marc Gasol BBSU
  • 40 Squats
  • 33 Marc Gasol BBSU
  • 20 Burpees
  • 11 Mike Conley Merkins
  • 5 Pull-ups

Mosey to Startex
As an FNG I splashed while the rest of the PAX did dips. I made up for them today.
15×2 Dips around the Concrete Circle

11s a final hat tip to Mike Conley
1 Bobby Hurley > Grizzly Bear Crawl > 10 Plank Jacks > Run back
and so on.

Slow Mosey half way to stable and back

15 Flutter Kicks IC
15 American Hammers IC
15 LBCs IC
Dealers Choice: Sonic: Box Cutters, U-Rock- WWI Sit-ups, O Positive- Reverse Box Cutters, Speaker- Guantanamo
1 Minute Star Gazers,  @ChandlerParsons.

9 Pax, No FNGs.  Sonic, Hacksaw, Cheesesteak, Photoshop, Speaker, O Positive, Sparky, U-Rock, Watchita.
On Tuesday at the Saddle Photoshop shared a word on encouragement. Read his BB for full details. But in short. Encourage people.  I wanted to take the opportunity to let the PAX know that just by showing up they were an encouragement to me. Waking up at 5am is the worst. The workouts are even worse. But it’s the inclusion and the comrade that you guys showed is what kept me coming back. It’s a true example of what F3 is all about. Encourage you to keep it up for the next FNG.

45 Minutes is a long time. Sparky asked if we don’t trade Mike and Marc if we can do this again some other time. I think he was mocking me.

Prayer Requests:
Sickness- Halpert and Family, Piper Family, Photoshop’s Brother
O Positive – Work
Sparky’s Family

2nd F Lunches across the city
Friday Lunch moved to Germantown Whole Foods
Upcoming Service Opportunity for Blazing Saddles

Back in the Saddle Again 1/31 – Halpert Q

THE SCENE:  19 and felt like 11, ICY


Given, no FNGs, no money involved, don’t hurt yourself


SSH x25 IC

Imperial walkers x15 IC

Bat wings 


Mosey to the stables, lights on

AMRAPS pull-ups sets

Plan:  Target 50 pull ups or 5 AMRAPS sets, whichever comes first

What Actually occurred:  the bars were a cool 10-15 degrees and fingertips went numb after the first set of pull ups.  We audibled and headed back to DICE GAMES.

Between your sets, must be wall sitting or in Al Gore position

Mosey back to startex for DICE until endex

Two giant 6 sided dice

Dice rolls determine exercise and rep count

Exercises, Blue dice

1-sprints, No rep ct, just one sprint to trees and back 


3-jump split squats



6-smurph jacks

PAX roll dice in clockwise rotation

Count, Red dice

8 reps

10 reps

12 reps

15 reps

20 reps

25 reps

No time for Mary, we ended Dice games with two rolls of 25 burpees back to back.

5 PAX, no FNGs:  Urock, Woody, Blart, Watchita, Halpert QIC


Be present with your families, concentrica, wherever you are.  Don’t be caught on slack when you’re spending time with your wife.  Same with your kids.  F3 is important and we’re better men because of it, don’t let it distract you from what you’re primary responsibilities are, what you’re getting better for, who you’re getting better for.  God, Wife, Kids, Work – in that order.  F3 and anything else that you spend time on should be spent in such a way that honors God, your wife, and kids.


DICE GAMES HURT.  35 minutes of dice rolls and reps is legit tough, I don’t care who you are.


Elevensies in the Saddle….

Somewhere between frostbite and death…purrty skies though.


SSH x 25 (IC)
Saddle (i.e., Daisy) Pickers x 10 (IC)
Arm Circles x 10 (IC)
Arm Circles Reverse x 10 (IC)
Windmills x 10 (IC)

Mosey to the Stables

Elevens at three different AO locations:

  1. Stables:  10 to 1 Pull-ups (or hangs or leg ups) to Merkins.  Run between stables and cone between exercises.  Mosey to Stadium once complete.
  2. Stadium: 10 to 1 Burpees to Dips.  “Run” up and down stairs between exercises.  The spacing between stairs was not even and poorly lit so more of a brisk walk up and down.  Mosey to Startex once complete.
  3. Parking Lot:  10 to 1 BBSUs to American Hammers (2 is 1).  Bear Crawl about 30 yards between exercises

We did not finish Set 3 above so that was our Mary.

13 souls braved the frigid temps including two FNGs:  Nature Boy, Speaker, U-Rock, Soybean, Stapp (FNG), EarBud (FNG), Cheesesteak, Hacksaw, Pops, Blart, Woodpecker, Watchita, 1040 (QIC)

Who are you praying for?  We all have those folks in our life who anger, annoy or frustrate us.  It’s usually someone we see consistently like a coworker, boss, wife, child or parent.  How often do we prefer to rant or vent about that person or stew in our own indignation?  What if you pray for that person instead? If you pray for that person instead of ranting or venting, I truly believe the Holy Spirit will soften your heart towards that person and reveal to you how Jesus sees that person.  I encourage all PAX in those moments of anger or frustration with another person, to seek God in prayer.  It may not fix the situation at hand, but it can fix your eyes on the One who loves all and calls all who believe in Him to love all.

Woodpecker’s story about his grandfather’s WW2 medals is really awesome.  The stories of the Greatest Generation should encourage and push us to better men today.

U-Rock is a HIM for providing the warm (Aldi) coffee.

Look for a future communication on 2F lunches.

Escalators and Train Burpees

THE SCENE: The Saddle – 24 degrees and 4 Pax ready to work

QIC: Snowman



  • Windmills x 15 (IC)
  • IWs x12 (IC)
  • Hillbillies x 20 (IC)
  • Mosey to the stables


  • 30 seconds of pull-ups or the like
  • Deconstructed Burpees
    • 20 Groiners
    • 20 Merkins
    • 20 Jump Squats
  • 30 seconds of pull-ups or the like
  • Escalator – Assigned hold till all in after each round
  • 10 Jump Squats
  • 20 Burpees – Increase to 30 for the train
  • 30 Merkins
  • 40 Prisoner Squats
    • 50 BBSUs
  • 30 seconds of pull-ups or the like
  • Escalator back down – 50/40/30/20/10
  • 30 seconds of pull-ups or the like
  • Mosey back toward flag
    • Stop for 40 yardish Bear Crawl
    • Mosey
    • Stop for 40 yardish Crab Crawl
    • Mosey to fountain
  • Super 21: 1/1 = Round 1, 2/2 = Round 2 etc.
  • Rounds 1-8 (=36)
    • BBSUs
    • Derkins
  • 10 Burpees for the train
  • Rounds 9-13 (=55)
    • BBSUs
    • Irkins
  • Rounds 14-21 (=140)
    • Dips
    • Carolina Dry Docs
    • Time was up after round 14

4 PAX (0 FNGs)
Read a quote from a Chuck Swindoll book I’m reading for the second time regarding the authentic man.  Also discussed my struggle to avoid envy of others and material things and being content with a few of God’s greatest gifts – life and your family.
The Escalator was a kick ass workout.
Don’t ruck with your hands in your pockets.

Keep Moving…and Do 25 Merkins OYO Again

THE SCENE: Rainy and 40’s

SSH IC x 50
Merkin Mile

  • Sprint 100 yards, 100 SSH, Run back to start
  • Sprint 75 yards, 75 Mountain Climbers, Run back to start
  • Sprint 50 yards, 50 LBC’s, Run back to start
  • Sprint 25 yards, 25 Merkins, Run back to start
  • Sprint 10 yards, 10 Burpees, Run back to start

Mosey to horse barns and partner up

2 sets of 5 pull ups each

Mosey to shovel flag

Merkins OYO x 25


Flutter Kicks IC x 30

Ratchet Shoulder Blaster

Hello Dolly IC x 20

Train penalty Burpees x 10

4 PAX: Nature Boy, Speaker, U Rock, Pops
Cherish friendships: F3 is a great way to rekindle old friendships and build new ones. Iron Sharpens Iron.
The crew today was a seasoned bunch. Everyone pushed hard which made us better. I asked if anyone was tired and Nature Boy took off in a sprint towards the next round of merkins. Love starting the day with these guys.

O Positive went out of his way to drop off cones for the workout. He’s a true HIM.
Prayers for Snowman to stop hurting himself during Rucks

Dora Explora’d The Stables

THE SCENE: Yep, still cold out. 1/15/19
Welcome – Check. Disclaim – Check.
5 SSH because that is what we do in F3. SSH first.
  • Merkin Mile
  • Dora Explores the Stables
    • 100 pullups as a team (can modify to hanging if needed. 2 seconds counts as 1 rep). While P1 does pullups, P2 farmer carries CMUs to the end of the lot, leaves CMUs and sprints back. Once back, P1 sprints to CMUs at end of lot and farmer carries them back.
    • 200 CMU curls then shoulder press. (1 curl, when at the top of the curl, do a shoulder press). P2 does 25 BBSU and then switches.
    • 300 Squats, butt to CMU. P1 exercises, P2 runs to end of stables and back.
      • Only made it through 150 before moseying back to startex.
  • Keep feet up the whole time, got through 2 rounds before time.
    • Hold 6 inches – 10 IC
    • Flutter kicks – 10 IC
    • Flutter kicks (hands up) – 10 IC
6 PAX – O FNG (Woody, Hot-N-Ready, Speaker, Watchita, Sparky, U-Rock QIC)
“Don’t store up for yourselves treasures   on earth, where moth and rust destroy and where thieves break in and steal.  But store up for yourselves treasures in heaven,  where neither moth nor rust destroys, and where thieves don’t break in and steal.  For where your treasure is, there your heart will be also.
Matthew 6:19‭-‬21 CSB
The question that I need to ask myself is where have I decided that my reward is at? Where is my payoff for all of the day to day grinding that I am doing. Right now, I would say that I am doing my day to day for a payout in earthly things. The problem with this is these things are temporal.
Temporal things are terrible things to put my hope and my happiness.
  1. Cannot call these things “the best” or “most valuable”. They should not even compare to the Glory of knowing and loving and serving Christ
  2. Cannot strive to have more of these because enough is never enough
    • We never know when to stop. Once you get a taste of something sweet, that is your new baseline so you need more. The process just repeats itself over and over and over.
  3. Cannot confide in these things to be our supply and security in the future
    • If our hope is in the stuff that we acquire, we shift our priorities in the day to day life. We will focus less on the pursuit of knowing Christ and more on the acquisition of the things that we think sustain us.
  4. Cannot “content” ourselves with them.
  • There are two main issues with laying up our treasure on earth – decay and loss:
    1. Everything on earth has a principle of death and decay. They will either rust and rot from the inside out or be eaten from the outside in.
    2. Wherever there is treasure, there will be someone out there trying to steal it.
100 pull-ups are a lot of pull ups.
VAPE session tonight at RP tracks
Equinox challenge.
Q source lunch.

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)

19×77’s — Anyone listening?

THE SCENE: Upper 20’s

11x ssh ic —-11x merkins ic

Quoted Tony Horton

“The joy of discipline OR the pain of regret. Which will it be today?”

Discipline requires a constant 24/7 effort.

Quick 4 min jog to the 50 yard line of the GHS football stadium.

42x reverse crunches    (leg extensions upwards and outwards)

3 short minutes of plank (plenty of high/low planks and merkins) on  my command.

19×77’s –(birth year)–19x 77 yard sprints to the endzone and back with very little recovery time between them.  After the 1st 10 reps our lungs were screaming and hearts were a pounding.   I offered to call an audible but the men wanted to finish the sprints. (Looks like my warm-a-rama quote and quick talk worked)

Quick stroll up and down the bleachers on our way to the stables for 3 rounds of pull ups with the lights on.

Mosey back to flag.

5 min of mary — 1 min of stargazers
14pax – 1x fng (Colonel Sanders)

My 5yr old daughter called me out the other day about not listening to her describe her drawing.  So I started to make a effort to being a better listener.  It has opened my eyes to so much more joy. But at the same time I started to notice how few people in this world actually listen to me. People are quick to assume they know where the conversation is going and mentally check out if it isn’t what they want to talk about. It has proven difficult to have a real conversation with anyone the last few weeks.              It’s easy to talk but it takes effort to be a good listener. BE A LISTENER
Today was a blast!

The mumble-laughter was excellent!

The guys put in a solid effort as always.

U-Rock cashed in on doing 10x merkins per FNG at BS.

Everyone did 10x penalty burpees for the train.

*There isn’t a helicopter penalty yet but it did interrupt our stargazers.