22s and CMUs

THE SCENE: Foggy and cool. Almost perfect as the sounds of Jock Jams Vol 1-5 filled the air.

I ain’t gettin paid, y’all ain’t payin to be here, etc

22 (Jack Flaherty) SSH, Daisy Pickers, LBAC frontwards and backwards, merkins

Mosey around the big loop stopping 3 times along the way to do some core work.

  • 22 BBS oyo
  • 22 Freddie Mercury IC
  • 22 Mountain Climbers oyo

We split up into 2 groups, 5 pax and 6 pax, to do some circuit work with concrete. AMRAP until 6:15. Runner paces the deal running 1 lap around the parking lot. Other pax complete as many CMU reps as possible  of the following exercises until he gets back. Line moves forward as it continues.

  • Blockie
  • Curl
  • Shoulder Press
  • KB Swings
  • Goblet Squats (team with 6 PAX)

11 PAX: Boudreaux, Datsun, Lochte, La-Z-Boy, Carter, LinkedIn, SlicNut, Rocket Launcher, Corn Cob, Red Light, Spirit Stick QIC
Briefly shared the story of Kevin Atlas. He became the first one armed Div 1 college basketball player.  more here 

Kevin’s challenge to all of us is that we all have a nub. Some are more visible than others. Embrace the nub, embrace the things that cause us to not push forward. Strengthen those weaknesses to do great things. Kevin travels around the country speaking to high school students hoping to inspire them to inspire each other.

I had planned for this to be done in groups of 4 making the runs more frequent. Judging by the PAX reactions when I shared that info, it might be best that we had an odd number.
Reminder of what it takes to earn 345

1000 Reps in a Mile – Halpert Oct KotB in Sept?

THE SCENE:  74 in the gloomiest

F3 WELCOME & DISCLAIMER: disclaimed and proclaimed 


SSH x25 IC 1

Daisy Pickers x10 IC


THA-THANG: Just 1 Mile

PAX run together for one mile with stops at every 0.1 miles for 10 different exercises, 50 reps each workout = 500 reps

  • Dips
  • Merkins
  • Flutter kicks
  • Squats
  • Hold plank for 1 min
  • Smurf jacks
  • Mountain climbers
  • LBCs OYO 1 is 1
  • Shoulder taps
  • Calve raises (stairs by fields)
  • Back out to street loop – lunge walk 75 yards
  • Finish with Mary


Captain Thor’s to 10×40



Fitness, fellowship, and Faith

1st F is great, easy to show up

2nd F is a bonus, becoming brothers out here, doing life with other good men

3rd F is Faith.  Belief in a power bigger than yourself, a purpose.  We typically substitute service components here in F3, serving others.

Not a Christian organization, but I am.  I believe we are all created for something bigger than ourselves.  The Bible says to love others as you do yourself.  It’s easy to forget that in our busy self centered lives.  Serving others is a way to show that love.

Every man is going through stuff.  I encourage you today to consider this.  If you’re burdens are heavy, ask a brother to help you carry it just by talking to them.  If you sense somebody needs a little help, serve them by offering it.


Insert any personal comments, notes, devotion content, etc.
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Somebody took a detour on Route 66 and ended up on the Highway to Hell


The Levee; 71 and balmy



SSH x 25 IC

Follow Me


Group work: Part 1

  • 25 Merkins OYO
  • Recover
  • Resume run
  • 25 Merkins OYO
  • Recover
  • Resume run
  • 25 Merkins OYO
  • Recover
  • Resume run

Group work: Part 2=HIGHWAY TO HELL

Route 66 on NOS

  • Merkins
  • Squats
  • LBCs
  • Mtn Climbers (2:1)
  • Penny Hardaways (B. Hurleys in spirit but with Memphis Mojo)
  • Merkins


Stargazers x 45 seconds

14; Pebbles, Leaf Blower, Watchita, Lazy Boy, Gas Mask, Coach K, Slater, Sully, Boudreaux, Pronto Pup, Steinbrenner, Rocket Launcher, Red Light and O Positive (YHC)



Be careful where you place your JOY.

True JOY comes from 1 true source: Sky Q.

Select wisely.


We did work.


See: Preblast

Taking Route 66 to Dora at the Levee

THE SCENE:  73 degrees
Done & Done

15 Daisy Pickers IC
15 Bat Wings IC

Route 66 – Merkins
Mosey to Football Field Parking Lot

Partner up for Dora
50 Burpees
100 Peter Parkers
200 BBS
300 Squats

Flutter Kicks
25 LBCs IC
25 American Hammers IC

25 PAX, No FNGs

It’s often said that change is the only constant in life. If it’s the only constant in life, why is it so hard? Why am I so bad at it? For those that don’t know, I’m going through a lot of change. I’ll soon be moving to Virginia, after living in Memphis for practically my entire life.  My goal in this is to embrace change and learn how to accept it and thrive in it. The first lesson I learned is that you have to rely on your faith, your family and your friends. Talk to people when you begin to wrestle with life decisions. I didn’t and struggled silently for some time. When you open up about what’s going on in life, it a huge burden gets lifted. F3 is more than a workout. Do life with these guys. 

Great morning. I’m going to miss being out there with you all each morning. See you on Thanksgiving!


Sparky’s September Stair Challenge Club  this Friday. 5:30am. Butler Ave. Parking at Tom Lee Park. 37 Flights of stairs. 1 hour.

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 

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.

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.

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.  

Burpees, Crawls, Sprints & Horse Flies

THE SCENE: Hot enough out there today that the sweat from your undercarriage could irrigate a small turnip patch.

SSH in really funky cadence x 25

LBAC IC x 20 (10 forward 10 back)

Daisy Pickers IC x 10

Imperial Walkers IC x 10

HR Merkin Mile-ish. Stop every .2 or so to do 20 HR Merkins. Total distance traveled .85.

Mosey to left field line of softball field and partnered up for Dora 1 1.5 2. PAX swtiched partners for each round.

  • P1 Burpees, P2 bear crawl 20 yards out, lunge walk back. 100 burpees 
  • P1 Jump Squats, P2 run to center field fence and back. 150 jump squats 
  • P1 LBCs, P2 sprints 30 yards out, brisk walk back. 200 LBCs
  • Run to center field fence as a group. Sprint hard back to the flag

Dealer’s choice Lazy Boy – Freddie Mercury IC x 25, Halpert – Captain Thor’s 5×20,  YHC – Guantanamo to finish

14 PAX – Roots, Lochte, Halpert, Finkle, Boudreaux, LinkedIn, Rocket Launcher, Corn Cob, Shoestring, Peeping Tom, La-Z-Boy, Pebbles, Slicnut, Spirit Stick (QIC)

Like many of us, when I first started coming to F3, I was only concerned with the first F. I would workout and leave shortly after the Amen was said. It was only after I started hanging around chatting with people, getting to know the men that push each other on a weekly basis that I would understand that the magic of F3 is in the 2nd and 3rd Fs. If you aren’t engaging in the fellowship and faith that goes along with the fitness, I challenge you to do so. It’s a game changer.

This same approach can be applied to our personal lives as well. It is so easy to get caught up in the tasks and chores of the day. It’s easy to  attack each day like a checklist that needs to be completed. If we do it that way, we are neglecting the fellowship and faith leadership with the ones we love most. Take the time to fellowship with loved ones and be a leader in faith. If we do that, we will be better husbands, fathers, sons, friends, colleagues, etc.. 
Lochte and Roots were attacked by a massive horse fly. The fly met his ultimate demise after landing somewhere in the vicinity of Slicnut’s, well, nuts. Corb Cob delivered the fatal strike. After falling to the ground in pain, Slicnut was able to rise for the standing 8 count. 

Thanks to the PAX for giving max effort for my VQ
Memphis Custom Tough Ruck tonight @ 6

VAPE session Thursday, 9/12, 8-9 at Central BBQ on Summer