[0500] iPhone 8 alarm goes off (“Why does Cpt. Obvi still have the dinosaur iPhone 8?”, you ask. Because his boss demanded he lay out the business rationale for getting the iPhone X when the 8 was $300 cheaper. He declined.)

[0500:01] YHC apparently silences previously-mentioned alarm and promptly falls back asleep.

[0517] YHC miraculously wakes up, realizes the danger of his snooze, and turns it up to 11. Obviously, the knob only goes to 10.

[0518:30] YHC is out the door, and down the driveway, on schedule to pull into THE LEVEE at exactly 0529:11. Perfect.

[0522] Walnut Grove Road is closed because of a “downed power line” aka “another Cordova murder”. YHC has to completely backtrack and take the road less traveled aka Germantown Road. Eff.

[0524] AOQ is alerted that WOR may need to start w/o the QIC. AOQ confirms cuz he’s a HIM.

[0532] YHC arrives to find the Houston High School football field locked tight. There goes the weinke. Eff. Modifications began swirling in YHC’s brain.

[0534] YHC pulls truck into parking lot behind football field as AOQ is leading PAX on a mosey from SP. Good timing. Hopped out of the truck to retrieve cones from back of said truck in order to execute on wienke modifications. Cones not in bed of truck. Eff.

[0535] PAX circle the QIC. Welcome to eff three.


*YHC assumes Halpert did this. Who really knows though?

Halpert apparently led the men in 100 SSH IC. At least that’s what they were all complaining about when we started THA THANG. Speaking of … 


1. MODIFIED RED BARCHETTA: PAX at starting point. Then …

  • 120-yard dash + 100 SSHs (plank til all in) + sprint back to SP
  • 120-yard dash + 75 mountain climbers (plank til all in) + sprint back to SP
  • 120-yard dash + 50 LBCs (plank til all in) + sprint back to SP
  • 120-yard dash + 25 merkins (plank til all in) + sprint back to SP
  • 120-yard dash + 10 burpees (plank til all in) + sprint back to SP

2. PAIN2: PAX begin at Corner 1 (C1). Then …

  • Bear crawl to Corner 2 (C2) – 25ish yards … then 25 merkins
  • Run to C3 – 25ish yards
  • Lunge walk to C4 – 25ish yards … then 25 squats
  • Run backwards to starting point (C1) – 25ish yards
  • Rinse & Repeat x2 (completed 3 total evolutions of this trash. Originally hoped to do 4. Next time we will need to #dobetter.)

Flutter kicks IC x 15
Freddy Mercury IC x 15
60-sec chill cut plank

COUNT-OFF & NAME-O-RAMA: There were 15 BEASTS in attendance: Plunger, Motel 6, Snowman, Lochte, Rocket Launcher, Nature Boy, Halpert, Hello Kitty, Bill E. Blanks, Backseat, Steinbrenner, Rainbow Warrior, Pronto Pup, La-Z-Boy, Cpt. O (QIC)

CIRCLE OF TRUST/BOM: Taken from Psalm 112 … 
Blessed is the man who fears the Lord, who greatly delights in his commandments! Light dawns in the darkness for the upright; he is gracious, merciful, and righteous. It is well with the man who deals generously and lends; who conducts his affairs with justice. For the righteous will never be moved; he will be remembered forever. He is not afraid of bad news; his heart is firm, trusting in the Lord.

MOLESKIN: I’ve rarely been late for F3 workouts, let alone ones I’ve led. At least I made it before Meter Maid, who still hasn’t arrived. Props to Halpert for taking the reins and getting the ball rolling. Props to Steinbrenner for reminding us every 6 minutes he was about to leave for the beach. Props to Billy Blanks for doing Billy Blanks things, like making us straighten our legs. Props to Nature Boy for the ride back to my truck after COT. Props to the BEASTS that showed up that rolled with my punches and welcomed me back after a couple of weeks off. While I don’t fit the description the original genius had in mind when devising the BEASTWEEK Q concept, I was honored to lead the PAX. If they were half as smoked as I was, then we all did pretty, pretty, pretty good work. Long live THE LEVEE. 300 SSH in any workout is dumb. But we did it. 

ANNOUNCEMENTS: There was lava java afterwards. RESPECT WEEK is next week at THE LEVEE. Take that for data.

Hands on with used rubbers

THE SCENE: was shorts weather! Not raining. Still too early to be up exercising.
F3 WELCOME & Disclaimer. Given…. Also given IC

5 pillars of F3. Credo. It’s June…. So Js

Jumping Jack’s IC x30, Jump Lunges IC x10, J-los IC x 10, Jump squat holds 10-1. Seriously…….. You need to try these. Jindian run with the tire pulling thing with cmu. Rear runs with tire to front n drops tire, rear picks up and repeats…. Just like jindians. Much fun after squat holds.

10 stations 9 pax. 1min amrap then switch. Heavy-ish edition. Only mumble chatter I hear was mocking my soybean approved tunes. Went over the 4th f…. Form….. Lift with man legs not man back and arms.

  • Tire flip… This was a big tire. I had to borrow it from barney and it was it’s first f3 debut. 350 or so #. It sucked.
  • Sled push, stacked with 90# not sure how much sled weighs.
  • 30# cmu curl
  • 25# tricep extension
  • Squat Lift and shoulder overs with 80# slam ball
  • Squat and wiggle the battle rope
  • 65# ruck squat thrusters (used ruck)
  • Sledge hammer on the tomb Raider tire
  • 130# farmer carry
  • Tire drag….. With cmu.

That was alot of rubber!

Who? Just kidding… We love Mary. Last 15 min or so we really focused on keeping  cores tight during all above exercises.
9 Pax, 1 Kotter (farva welcome back), barney, tremor, dial up, halpert, murse, rocket launcher, lochte, Speedy (qic)
Some good 3rd F in action recently. Keep up the good work guys.
Good to be back at the levee!

BEASTWEEK KICKOFF – 6/17 – Halpert Q

THE SCENE:  Moisty 72 degrees

F3 WELCOME & DISCLAIMER: Beware the beast!  Modify what you will.


SSH x30 IC

THA-THANG:  Jack Webb Mile

Mosey 0.2 miles, station 1, mosey 0.2 miles, station 2….to 1 mile at 5th station

  • Station 1 – Jack Webbs – merkins x OH presses – 1×4, 2×8, 3×12…10×40
  • Station 2 – BBSUs x Mountain Climbers – 1×4, 2×8, 3×12…..10×40
  • Station 3 – Lt. Dan’s – Squats x Jump Lunges – 1×4, 2×8….10×40
  • Station 4 – Carolina drydocks x Bear crawls – 1×4, 2×8….7×28
  • 75 yds sprints x2
  • Dips x15 4ct IC
  • Station 5 – Captain Thor – BBSUs x American Hammers – 1×4, 2×8….10×40


8 BEASTS – Dial-Up, Lil Dipper, Swinger, Flapjack, Hello Kitty, Motel 6, Slicnut, Halpert on Q


Consider this:  Are your priorities lining up with where you spend your time?  We all fail and we should all #dobetter.  Think about it and make intentional decisions with where your time is spent.


This was a tough workout for anybody.  The men challenged themselves and pushed limits.  I’m honored to lead such men, even for 45 minutes.


Germantown Charity Horse Show and Operation Overlord

Light rain.  Lower 70s

All welcomed; disclaimer given.

Daisy pickers IC x 20.
Abe Vigodas IC x 15.
Arm circles x 10.
Reverse arm circles x 10.

Germantown Charity Horse Show
Tennessee Walking Horse (high knees) across the Pickering Center parking lot.
Hunter-jumpers: The PAX got in a line about arm’s length apart from each other.  As the rest of the PAX performed merkins, the PAX at the end of the line ran and jumped over the other PAX.  The last PAX in line held a high plank to add to the degree of difficulty.  Continued until all PAX had run and jumped.

Operation Overlord
The PAX ran to the playground and then slid down the fireman’s pole in inadequate tribute to paratroopers.
The PAX then took 5 beaches: (1) Ran 25-ish yards, completed 25 BBSUs, and then backpedaled to the start; (2) Ran 50-ish yards, completed 50 squats, and then backpedaled to the start (3) Ran 75-ish yards, completed 75 mountain climbers, and then backpedaled to the start; (4) Ran 100-ish yards, completed 100 SSHs, and then backpedaled to the start; and (5) Ran 125-ish yards, completed 125 LBCs, and then backpedaled to the start.
Run to Leadership Germantown fountain.
75th Anniversary of D-Day, so 75 merkins at the fountain: 25 normal, 25 incline, and 25 decline.
Lunge walk around Leadership Germantown fountain.
Elevens: burpees and imperial walkers.  Due to a time crunch, unfortunately we weren’t able to complete Elevens.

Flutterkicks IC x 20
Reverse box cutters IC x 15

10 PAX (3 FNGs): Sparky, Cheesesteak, OG, Choker, Bandito, Woody, Lochte, Mr. Mom, U-Rock, Meter Maid (QIC).

You can’t control your circumstances, but you have some control over your actions and attitude in response to those circumstances.

KOTB at The Levee


  • Core principles
  • Mission statement
  • Credo

    SSH-30 IC, SDP-10 IC, SP-10 IC
  • PAX counts off as a 1 or 2 to get in lines to mosey to the parking lot by the football field

Four corners. Run between corners.

  • 10 Merkins at all corners
  • 15 Squats at all corners
  • 20 OHC at all corners
  • 25 SSH at all corners
  • Get back in two lines and Indian run back to start
  • 5 burpees, 5 Jump lunges, 5 Carolina Dry Docks, OYO
  • 10 Burpees, 10 Jump lunges, 10 Carolina Dry Docks, OYO
  • American Hammer 20, Squats 20, Flutter kicks 20 Merkins 20
  • PAX lined up for an Indian run with Merkins and Squats along the way

No time
Wide Right, Halpert, Meter Maid, Jam, Pronto Pup, C-Lo, Ball boy, Rocket Launcher, Rabbit, Escargo, Roots, Motel 6, Black Diamond, Coulture Club, Rooter, Capri sun, Backseat, Coach K, Steinbrenner, Sulley, Stuft Crust, Rascal, Snowman, Pablo, Rainbow Warrior, Captain Obvious, O-Positive, Nature Boy
Deceleration with your fitness, fellowship, and faith. Do the hard thing and accelerate in these areas as much as possible.
Romans 8:18

“For I consider that the sufferings of this present time are not worthy to be compared with the glory that is to be revealed to us.”

Can’t remember if we covered any.

Vols Beer Pong at AO Levee

THE SCENE: 68*, how did we ever do this in 20 degree temps?

F3 WELCOME & DISCLAIMER:  Done x 4, Meter Maid may have been the last LIFO but he certainly wasn’t the only.

WARM-O-RAMA:  tagged in O-Positive for SSHs x 30, followed by 21’s.  PAX ‘successfully’ completed only thanks to OP’s back being turned in an opportune direction.   

Set up:  next to batting cage, fold up table with Red Solo cups half filled with . . . . . . water, and 6 UT ping pong balls.  

  • PAX started 10 yds back in 6 lines facing beer pong table.   The first 6 PAX instructed to bear crawl to the table and fire away.  Bear crawl back.  PAX left behind performed 30 BBSUs and held plank until all in.
  • Each made shot represented 10 less reps of a subsequent exercise chosen by QIC.
  • 1st round – 0/6 shots, Burpees IC x 60
  • 2nd round – 0/6 shots, Squats IC x 30 (non-tempo variety)
  • 3rd round – 1/6 shots, Merkins IC x 25 (non-tempo variety)
  • 4th round – 0/6 shots, Lunges OYO x 60 (1=1)
  • 5th round – 1/6 shots, Carolina Dry Docks IC x 25 (non-tempo variety)
  • *movement modified to crab walk*
  • 6th round – 0/6 shots, Overhead air presses IC x 30 (non-tempo variety)
  • 7th round – 0/6 shots, Monkey Humpers IC x 30 (non-tempo variety)
  • 8th round – 0/6 shots, BBSUs IC x 30 (non-tempo variety) 
  • 2/48 (4%)

MARY: Flutter Kicks IC x 30, American Hammers IC x 20, Boat Canoe x 2 minutes, LBCs IC x 20, J-Lo IC x 20

18 PAX, 1 FNG (Rascal),  Meter Maid, Cheesesteak, Motel 6, C-Lo, Nature Boy, Moneybags, Stuft Crust, Ballboy, Landline, Halpert, Corky, Coach K, Pronto Pup, Pablo, O Positive, Hello Kitty, Tomb Raider 
“The Edge”

The edge is the moment where we make the decision to jump and free fall.  Leaving behind the complacent performance based day to day ‘known’ life for the faith based grace soaked life of a man led by the Holy Spirit.  Embracing the ‘scary’ process of becoming the one that you were supposed to be, shedding off the death of the old you.

My M began swim lessons at our house this week and I am always amazed at the kids who refuse to jump off the diving board into the deep end.  Many times they walk out onto the edge of the diving board and stand there before stepping back to the ‘security’ of the pea gravel border.  They know its going to be fun to jump, their friends tell them that they’ll love it.  Heart breaking to see them not experience the freedom and the excitement of a free fall into the deep.  

We too are at the Edge or rather we should be living our lives at the edge.  Constantly deciding to let go of our false sense of security and step out in faith to experience true freedom that the journey into the deep has for us.  What’s your edge?  A new career?  Growing your family?  Fostering?  Letting go a bit more of the treasures God has entrusted you with?  Serving others? Loving your jackass neighbor?  

This life was meant to be lived on adventure, in a fight with a dragon, saving a damsel.  We can’t do this clinging onto the edge of a diving board.  Do not be afraid.  Jump 

Well, there won’t be a F3 beer pong team anytime soon though I’m sure a Slack channel will be created.  Maybe actual beer would help.

Hard work this morning, good to be with the Levee PAX.  I had us break up the 60 burpees into sets of 10 IC asking 5 other PAX to lead sets IC.  I should have stuck with this throughout as these are good opportunities to get others to become more comfortable leading IC.

Heading back to EndEX a few asked to help carry the cones, cups, table, pong balls, water cooler back to the flags.  I casually responded with a “No, thanks.  I’ll come back for them.”  After the flag pic I noticed that they had picked it all up for me anyway including my crumpled up wienke.   Each time into the gloom I am reminded that I am surrounded by HIMs whose radical love matches their profession of radical faith.

Prayers requested for OP’s 2.0’s as they brave some white waters downrange.  Also requests for a Memphis family whose 3 yr old son drowned yesterday while the Grandmother was watching him.  Absolutely, hate that.  Prayers to the family.  

Deck of Cards @ The Levee

THE SCENE:  75 degrees, and humid

20 IC  SSH, 10 IC Daisy Pickers, 10 IC Imperial Walkers, 10 OYO Merkins


10 cones placed, every 5 yards.

Deck of Cards: (Ace = 15 burpees, Face Card = 10 Merkins, Deuces “wild” = Partner carry to final cone and back, 3-10 = assigned exercise to the cone matching # on the card, then sprint to end)

(Hearts = Bearcrawl, Clubs = Broad Jump, Spades = Lunge Walk, Diamonds = Sideways Squat Shuffle)  (Eg: 6 of hearts pulled, we bear crawl to the 6th cone, sprint the other 4, etc.)

  • 30 burpees
  • 50 Merkins
  • 125 yards Lunge Walk, 75 yards Sprint
  • 140 yards Broad Jump, 110 yards Sprint
  • 260 yards Sideways Squat Shuffle, 140 yards Sprint
  • 200 yards Bear Crawl, 100 yards Sprint

Mosey back to the flag, and flutter kicks until All-In
16 PAX – Lochte (VQ), Chastain, Woody, SlicNut, Rainbow Warrior, C-Lo, Fishnet, Pablo, Dial-Up, Watchita, La-Z-Boy, Black Diamond, Escargo, Meter Maid, Pops, Spirit Stick (FNG)
Attack everything in your life (work, to-do lists, “honey-do” lists, F3 workouts) one item at a time. Don’t stress yourself worrying about how many things are on your list, just take care of the first item and move on to the next.

Meter  Maid told everyone about the kids summer running program at Houston Levee Park

NO MERkCY at the Levee

Perfect day for some hard work.



25 IC Overhead Claps
25 IC Big Arm Circles
3 Walk downs into a High Plank
Mosey around the parking lot

I was honored to be asked to Q at the Levee so I didn’t want to disappoint their muscles and made sure to leave ’em (and myself) good and sore.

30 second plank

10 merkins, 9 merkins, 8 merkins, 7 merkins, 6 merkins, 5 merkins, 4 merkins, 3 merkins, 2 merkins, 1 merkin

1 merkin, 2 merkins, 3 merkins, 4 merkins, 5 merkins 6 merkins, 7 merkins, 8 merkins, 9 merkins, 10 merkins

Mosey around parking lot.

10 irkins, 9 irkins, 8 irkins, 7 irkins, 6 irkins, 5 irkins, 4 irkins, 3 irkins, 2 irkins, 1 irkin

Mosey around parking lot.

10 derkins, 9 derkins, 8 derkins, 6 derkins, 4 derkins, 3 derkins, 2 derkins, 1 derkin

Mosey around parking lot.

10 OYO  hand release merkins

Partnered up and each two PAX did 10 IC High Five Merkins with their partner.

Mosey around parking lot.

10 IC Carolina Dry Docks

Mosey around parking lot.

Finished the morning with 30 OYO Merkins.

Leg Raises

Total :
170 Merkins
110 Derkins
110 Irkins
10 Carolina Dry Docks

12 PAX (1 FNG) Anklet, Coach K, Fishnet, Halpert, Hot-N-Ready, Pablo, Raven, Roots, Slicnut, Steinbrenner, La-Z-Boy(FNG) and Carport (QIC)

James 3:1-12 – Taming the Tongue
The tongue can praise and curse and though it’s small, if used incorrectly, can destroy relationships.  YHC encouraged the group to think about controlling their tongue as they left for family and work.

Prayed for Pablo’s mother/Halpert’s Grandma who is having tests performed and for a two guys that Slicnut knows with brain tumors.

Is this a mental test?

THE SCENE: 64° clear and dewy


Nothing professional about this except the disclaimer.

Arm circles x 20
Reverse arm circles x 20
DPs x 20
IWs x 20 IC

Demented Diego 1-2-3

Partner 1: Bears n Blocks

Partner 2:
100 – ‘Merkins
150 – Overhead press w/ block
200 – LBC
250 – Block Curls
300 – Bobby Hurleys
350 – Squats w/ Block

Got back earlier than expected so

11s – Burpee, sprint to curb, Merkin, Bear Crawl back, got halfway through 

Freddy Mercury x 30
American Hammer x 30
Wall Sit til END (~2min)

20 PAX, 0 FNG, 1 IG: Dial-Up, Coach K, Woody, Captain Obviously, SlicNut, Corky, Anklet, Vector, Meter Maid, Black Diamond, Barney, Pronto Pup, Watchita, Fishnet, Rainbow Warrior, Motel 6, Scratch, Roots, Pablo, Photoshop 


Developing Faith

Faith is a muscle that must be developed. While faith is being developed, faith is also improving our character: trustworthiness, self-discipline, tenacity, creativity, loyalty, and boldness. 

I love sports, like basketball, football and soccer. Every champion (or championship team) had to, by faith, develop to their potential. To begin, they had to create the culture of growth and agreement from all aspects that may influence the outcome: Muhammed Ali “I’m the greatest,” Kobe Bryant “I’ll do whatever it takes to win games.” Both these men will treat practice like Game 7 or The Rumble in the Jungle. That’s how you develop the muscle. Match the behaviors and relationships to the desired outcome. This may require moving on from relationships and social settings that do not edify, or agree with your purpose.

Changing behavior to match faith is called agreement. Agreement leads to development.

Thought of these song lyrics post COT:  Lately been down so low, My faith seems to come and go…But you help me see again, This world is not the end…When every day is just another struggle, And every choice is an act of war, Gotta pray, gotta press on, to the prize worth fighting for…The battle rages on but your promise keeps me strong. 


Q School, Levee Style

THE SCENE: A brisk 50 degrees.  Q school was on deck so YHC did a lot more talking than usual.  Meter Maid was on time.  Captain Obvious wasn’t. So there’s that.


SSH IC x30
IW IC x15
Imperial Squat Walkers IC x10
Burpees IC x5 (Don’t do this…)
SSH IC x20 (10 IC and 10 silent)
10 Penalty Burpees… Thanks Woody…

Mosey to the stop sign down the road. Flutter kick til all in.
Mosey around the park to parking lot near Shovel Flag. Burpees til all in.
Dora 1-2-3. Partner up and do the following.
100 Merkins
200 Big-boy Situps
300 Squats

Bear Crawl to the flag. Plank til all in

Mountain Climbers IC x30
American Hammers IC x30
LBC’s IC x30
Box Cutters IC x30
American Hammers IC x15

24 PAX, 0 FNG’s

As we celebrated Mother’s Day yesterday, we have to remember that the M is not simply representative of your Mrs.  The M stands for the Most Important person in your life.  Let’s make sure to treat her that way.

Harbaugh made an appearance today and shared from his heart about his experience and how God has transformed his life by showing him how important every minute is.  T-Claps to Harbaugh and we will wish him the best of luck as he prepares to move to Arkansas.  Notes from his personal COT are below.

Notes from Harbaugh:
coming soon.

Read the Pre-Blast that Soybean hasn’t posted yet…