Oklahoma part 2

THE SCENE: Soggy and 75. Soggy from humidity, no rain in the last 5 days.

SSH x 20 IC
Imperial Walkers x 10 IC
Merkins x6 IC
Oklahoma – divide the PAX into two teams. Shirts and skins. Pick Captains. Captain sends 1 or 2 men depending on the need. Each PAX must go at least once before another goes twice. 
1v1, winning team takes a victory lap, loser’s team does burpees
Sprint (5 burpees)
Longest throw (6)
Sprint (7)
Longest Punt (8)
Sprint (9)
Longest Catch (10)
Sprint (11)
Pattycake merkins (team with most in 45 seconds) (12)
Sprint (13)
Sprint (14)

Line up tallest to shortest, divide into two teams
Relay race. Losers do 15 burpees
Captain of the losing team gets to pick double or nothing. He elected double. His team lost again (by a hair!) – 30 burpees

4 corners of Mary – focus on form, low reps
Flutterkicks x7
Hello Dolly x7 
Freddie Mercury x7
Jane Fonda x7

We ran by clockwork hill and had some time to spare, so we got in some clock merkins x6 IC and held a plank for our last 45 seconds. 


Does the most important person in your life know that they are? As men, we often get caught up in the competition of life. Most often, its good things that just aren’t designed to be ultimate things (read: work). Take a step back, identify what’s most important and make that your priority. 

Competition pushes men a lot harder than anything else I’ve seen. Great to be with my Arcadian brothers. Great AO. 

Iron PAX is coming. Get ready

HIIT The Deck!


Partly Cloudy, Humid 92%, Sticky 87 degrees


Free workout, Not a professional, Modify to prevent injury


Jacked up Warm Up

  • Side Straddle Hop x 20 IC
  • Seal Jacks x 21 IC
  • Plank Jacks x 20 IC
  • Crab Jacks x 10 IC
  • Smurf Jacks x 20 IC


Modified Route 66. 10 stops instead of 11. We’ll call it Route 55…and we did it twice (up the path through Arcadia and back). Route 110?

  • Pole 1 x 1 Burpee, Pole 2 x 2 Burpees…Pole 10 x 10 Burpees
  • Pole 1 x 1 Squat, Pole 2 x 2 Squats…Pole 10 x 10 Squats

We then played Card Roulette (Official F3 Deck) where each PAX chose a card that had a specific workout and a rep count. Faces were 20 reps and we added 10 Reps to all numbered cards (4 of Hearts = 14 reps). Mixed in, we had a 5 min interval alarm where everyone did 5 Body Bag Builders. Captain O cut the deck, sealing our fate.

  • Interval Alarm Body Bag Builders x 5 
  • Low Slow Squat x 19 IC
  • High Knees x 19
  • Monkey Humpers x 20 IC
  • Alternating Side Squat x 14 IC
  • Carolina Dry Dock x 14
  • Interval Alarm Body Bag Builders x 5 
  • Monkey Humpers x 17 IC
  • High Plank x 90 Sec IC
  • Freddie Mercury x 20 IC
  • Hand Release Merkin x 15
  • Lunge Walk x 100 M
  • Interval Alarm Body Bag Builders x 5 (alarm was “accidentally” deactivated)
  • Squat x 20 IC
  • Flutter Kicks x 25 IC
  • American Hammer x 20 IC
  • Derkin x 17
  • Arm Circle x 50 IC
  • Hand Clap Merkin x 12
  • Interval Alarm Body Bag Builders x 5 


  • Boat / Canoe x 20 IC
  • ABCs x 26


7 PAX: Innuendo, Captain Obvious, Slots, Ike, Chuck E Cheese, Runner Up, Landline

What is a Deacon in the Christian Church? Deacon comes from the Greek word diakonos which literally translates to “Servant”. I was called to be a deacon at my church (Germantown Presbyterian) and have just completed 1 year out of 3. Serving others has changed my perspective on the numerous background activities no one sees, that it takes to keep a church running. Encouraged the PAX to stay humble and become a servant for God and for others and your soul will be greatly rewarded with happiness.

Runner Up’s parents Rob and Bridget (Doctor & Nurse) are traveling today to Uganda on a mission trip to serve at a refugee camp. Please keep them in your thoughts and prayers.


Aging into the Abyss with Aiken Arms-n-Legs #hbdQ 7/29/2019

THE SCENE:  7/29/2019 – 72 degrees and lovely



35 SSH

7 Merkins
29 count Back Plank

10 Daisy Pickers
10 Abe Vigoda
10 Tempo Squat
mosey to Ivy-Hole for CMUs

Aiken Legs with CMU

  • 20 CMU squats
  • 20 box jumps
  • 20 CMU lunge
  • 20 CMU split jacks

(Scout Run 1/3 mile)

Aiken Arms with CMU

  • 7 abyss merkins
  • 29 dips
  • 35 clock pendulums with CMU
  • Colt 45

(Scout Run 1/3 mile)

Aiken Legs, round 2

(Scout Run 1/3 mile)

Aiken Arms, round 2 (merkins/dips only)

(Mosey with CMU to street hockey court)


7’s (like 11’s but fewer) – LBCs and Supermans

(Mosey / Scout Run mix 1/3 mile)

Iron Mike x 2 reps (because I had to squeeze that one in there on my birthday)


10 PAX: Chuck E Cheese; Slots; Slicnut; Landline; Ike; Black Diamond; Captain Obvious; Ronnie (F3 Richmond); Proton (F3 Knoxville); Webelo (QIC)


Forgot to prepare for this until driving to Arcadia for BC…  As a follower of Jesus, I began to pray to God for wisdom.
1)  Don’t neglect to make time for prayer in your day, in your life (for kids, wife, work, friends, leaders, current events, and just for relationship with the Father).
2)  If any of you lacks wisdom, let him ask God, who gives generously to all without reproach, and it will be given him.  James 1:5, The Holy Bible.


-Iron PAX Training on Fridays through August at Arcadia, leading up to Iron PAX Challenge in Semptember.

-R(un) for One 5K on August 24 at The Lair (Johnson Park, Collierville); family friendly, laid-back “Run Where You Are” version of nation-wide race; join team “run Memphis” – check Slack for link to register online.  Register early to reserve your shirt.  Supports (un)adopted, a ministry of Lifeline Children’s Services.

LOOOOOOONG 11s at Arcadia!

THE SCENE: The dew was misting the air as the sun began to rise on the Utopian AO.  

  • 30 x SSH IC
  • 25 x Imperial Walkers IC
  • 15 x Daisy Pickers IC
  • 15 x Tempo Merkins IC
  • 10 x Arm Circles EW IC
  • 5 x Burpee OYO

11s with Merkins and Squats on each end of trail (running 1/3 mile round trip)  For non-runners, run to bleachers and back.    Stop near ditch and do 11 squats on each leg of each trip. 

We made it through 6-7 rounds.  

We broke off early from Tha Thang as many of us (definitely YHC) were smoked.  

  • LBC x 30 IC
  • Flutter Kicks x 25 IC
  • BBSU x 10 IC
  • Pickle Pounders x 15 IC
  • Plank Hold

8 PAX (No FNG) – Bailout, Beautyshop, Captain Obvious, Ike, Innuendo, Landline, Runner-up, Slots

Do Hard Things.  Challenge yourself.  Don’t take the easy road.  Look back, pat your self on the back and know that you (with the help of the sky Q) have pushed through, endured and conquered.  Today was hard for me.  We didn’t even have time to finish.  But we pushed through to the end.  

I HATE running.  Some guys love it…some guys don’t.  I don’t.  

IRON PAX Challenge coming!  Friday workouts here at Arcadia and Wednesday at the Saddle.  BOLO for more info and go ahead and register.  


The Farmer’s Nightmare

Perfect day. The PAX arrived to 21 perfectly placed CMU’s and 8 beautifully arranged Kettlebells just begging to be carried.

No one is a pro, don’t hurt yourself, get a good workout. Disclaimed.


  • SSH IC x 25
  • Raise the roof IC x 20
  • Arm Circles IC x 15
  • Reverse Arm Circles IC x 15

Burpee Time Bombs (circle up, each PAX holds a plank, PAX does 3 burpees and back to plank, full rotation around the circle)

Choose a partner of similar ability. You were to compete with this partner.

Round 1:

PAX 1: 1/3 mile Single Arm Kettlebell Farmer Carry (53# KB)

PAX 2: Max Merkins (Go to failure, rest start again)

20 count courtesy of Slots

Round 2:

Partner 1:  1/3 mile Single Arm Kettlebell Farmer Carry (53# KB)

Partner 2: Max BBS (Go to failure, rest start again)

20 count courtesy of Landline

The Competition Results:

Instructions were not understood properly. PAX were unsure who won/lost. When the leader fails to properly instruct, the whole group suffers as a result. Everyone wins 20 penalty burpees OYO


Mosey to District 5 with CMU or KB in haul. Circle up on six facing out.

  • Hold 6-inch leg raise. Pax stands up, sprints circle, back to leg raise. Full rotation.
  • Hold low plank. Pax stands up, sprints circle, back to low plank. Full rotation.

11 PAX. Boot Heel, Captain Obvious, Sonic, Wrigley, Webelo, Chyna, Black Diamond, Landline, Slots, Blart, Chuck E. Cheese

7Have nothing to do with godless myths and old wives’ tales; rather, train yourself to be godly. 8For physical training is of some value, but godliness has value for all things, holding promise for both the present life and the life to come. – 1 Timothy 4: 7-8

As a group in F3, we place a heavy focus on our physical well being. We devote time, thought, and energy to bettering ourselves on a physical level. The credo, “no man left behind, no man left the same” has been said to me countless times when one of us is struggling to keep up with the PAX. This is the same approach we should take in our spiritual training.

I encouraged the PAX to hold each other to a higher standard. Do not allow your brother to be left in the dumps of their spiritual journey. And encourage your brother to not remain the same. Daily improvement in our pursuit of the next life is vital to us. Iron sharpens iron in a beatdown, but this is even more true in our spirituality. Put in the time, thought, and energy to better yourselves on a spiritual level.

1/3 of a mile is a long way while carrying heavy things.

Check Slack.

“You know the workout can’t last 66 minutes, right!?”

THE SCENE: Not as hot as it’s been the past two weeks, but still very humid.

SSH  x66  IC
Moseyed thru the park to the field behind the school, and partnered up for some races. Loser had 6 penalty burpees, Winner had 6 victory merkins.

1st race: 25 yard bear crawl, 2nd race: 25 yard crab walk, 3rd race: 60 yard sprint

Moseyed to the playground for 6s with pull-ups & merkins. (1 pull-up, 5 merkins/2 pull-ups, 4 merkins/ etc.)  Hold 6″ until all in.

Moseyed down to District 5 for 66 partner power merkins. Partner 1 does merkins, while partner 2 holds plank with feet resting on partner 1’s back. Do 11 and swap until you get to 66, as a group. Hold 6″ until all in.

Moseyed back up to the field for 66 squats. Hold 6″ until all in.

Moseyed to the playground for 6s with pull-ups and merkins. Hold 6″ until all in.

Moseyed back down to District 5 for 66 partner derkins. Partner 1 holds plank position, while partner 2 does merkins with legs resting on partner 1’s back. Do 11 and swap, until you reach 66. Hold 6″ until all in.

1 set ABCs

1 set Stoplights

15x Hello Dolly IC
12 PAX (2 FNG): Lochte (QIC), Slots, Double Vision, Runner Up, Blart, Watchita, Bootheel, Black Diamond, Hot ‘n Ready, Rainbow Warrior, Wrigley (FNG), Archie (FNG)
Find the balance in your life that makes you feel happy. There are lots of temptations in our lives (snooze button to skip a workout, soda instead of water, etc.), and each time we encounter that, we have a choice to make. But it is possible to go too far the other way, as well. If you post every morning, and eat a salad every day for lunch, but it makes you a miserable person to be around for your friends and family, that is not the answer, either. It’s all about making the decisions that are right for you, that will make you happy with yourself, at the end of the day.
One of our FNGs (Wrigley) was coming off Achilles surgery at the start of the year, and this was his first workout since then. Perfect example of “modify, as necessary.” He knew his bodies restrictions, but he kept moving all the way through the entire workout. T-Claps!

Staying Dry at Arcadia

THE SCENE:  70s Refreshing Rain
Done. Done.


15 x SSH IC
15 x Daisy Pickers
15 x LBAC IC
15 x LBAC Reverse IC
Mosey tour of Arcadia then take cover in the pavilion

Partner up for Dora
1 PAX runs from pavilion to Neshoba
1 PAX performs exercise under pavilion
100 Merkins
200 LBCs
300 Squats

Stick with partner and hit 4 stations of picnic tables for 2 rounds
20 Dips
20 Step Ups
20 Irkins
20 Carolina Dry Docks

Indian Run 0.5 Mile

Clock Merkins on the hill-  12:00, 3:00, 6:00, 9:00

15 BBS, 15 Flutter Kicks, 15 Freddy Mercury, ABCs, Planks

8 PAX (no fngs)

CIRCLE OF TRUST/BOM:“Almost everything will work again if you unplug it for a few minutes, including you.” Anne Lamott
Take time to disconnect and come back recharged.

Arcadia is a great AO with plenty of options for an interesting workout. The pavilion is great for brief relief on raining mornings. Great work today. I definitely wouldn’t have worked out in the rain by myself.

See preblast

Arcadian Seedlessness

THE SCENE: Humid as ball crackers. 


– SSH IC x 15
– Tempo Squats IC x 15
– Imperial Walkers IC x 15
– Fire Hydrants OYO x 10 (5 each leg)
– Merkins IC x 15
– Arm Circles IC x 15 + reverse
– Various 40-yd Movements (butt kickers, high knees, carioca, 50/75/100% sprints)

THA-THANG: Mosey to front of Riverdale Elementary School, Home of the Raiders

       ELEVENS: BBS & Burpees
     – BBS on sidewalk
     – Sprint from sidewalk to parking lot
     – Bear Crawl across parking lot
     – Choppy steps up hill
     – Burpees at top of hill
     – Reverse choppy steps down hill
     – Crawl bear across parking lot (modified* at halfway point to reverse lunge walks)  
     – Backwards run back to sidewalk
     – This was so dumb. But it was also really hard. That’s what they said.

*Except for Slots, because he’s on PEDs

MARY: We planked for 60 seconds, which felt like 60 minutes. TWTS. 

COUNT-OFF & NAME-O-RAMA: Five for Fighting (the alarm clock): Slots (boastfully), Hot n Ready (reluctantly), Landline (hesitantly), Chuck E. Cheese (suspiciously), Captain Obvious (regretfully) 

CIRCLE OF TRUST/BOM: Children don’t say, “I had a hard day. Can we talk?” They say, “Will you play with me?” Don’t miss that.

MOLESKIN: ‘Twas a sticky day for all in attendance. The AOQ continues to produce quality melons for post-workout recovery. Today, he even brought in one of the seedless variety. The men were very much obliged to not have to work through their free fruity snack like some sort of pencil-wielding school nurse, scouring the poorly-washed hairs of prepubescent school children in search of mythical parasites. We did the majority of our work today in front of the school, which consists of a gentle slope, met by a plateau and capped by a steeper rise. Two hills for the price of one. Dueling Buttes, if you will. Arcadia is an AO with limitless possibilities. Check it out soon, dear reader, if you have not yet. 

ANNOUNCEMENTS: F3 Memphis bday bash on Aug 17. Don’t miss the kickoff to our terrible twos.


Check the ego at the door.


Arcadia. 77 and balmy



SSH x 20 IC
SSH x 20 IC (radio silent 11-20)=FAILED=Penalty Burpees x 10 OYO
SSH x 20 IC (radio silent 11-20)=FAILED AGAIN=Burpees x 10 OYO
SSH x 20 IC (radio silent 11-20)=FAILED AGAIN=Burpees x 10 OYO
SSH x 20 IC (radio silent 11-20)=SUCCESS=No Penalty Burpees were had

Mosey to nearby baseball field


*PAX would perform OYO


  • Start at Home Plate (PAX lined up side by side)
  • 8-ct Body-Builder (BB) x 5
  • Run to shallow grassy area just above 2nd Base area
  • BB x 5
  • Run to Center Field fence
  • BB x 5
  • Run backwards to 2nd Base area
  • BB x 5
  • Run backwards to Home Plate
  • BB x 5
  • Alternating Shoulder Taps (AST) until all in
  • Recover with group run around perimeter of baseball field 1 lap


  • Same as above, except: substitute Burpees x 10 then group recovery run x 2 laps


  • Same as above, except: substitute 10-ct Body Bag Builder (BBB) x 15. No laps.

Mosey back to Shovel Flag


Flutter Kicks (tempo) x 50 IC

Blart, Rain-Out, Slots, Hot-N-Ready, Watchita, Woody, Speaker, Innuendo, Landline and O Positive (YHC)

Sacrifice. American Spirit. Legacy.

Each and every man must acknowledge that he did not get here–to this stage in life–alone.  Many have sacrificed for us to forge the paths we are on. The challenge/question remains: what sacrifices are we making for future generations? What will future generations say about us? What will be our legacy on mankind?

Today pushed many a PAX to his limits, including YHC.  This work-out never disappoints, always pushes every man, regardless of fitness level.  Great to be back with the Arcadians!!!


See: Preblast

Double Quarter Pounder at Arcadia

THE SCENE: Hazy and humid. YHC arrived early to set up the field of play and scope out the AO. Chuck E Cheese and Woody were pre-rucking. The PAX started arriving and at 0529, we walked over to the hockey rink.


We circled up in the rink and did the following: SSH x25; plank jacks x25; smurf jacks x20

Mosey to the multi-purpose field about a quarter mile away, stopping half way for some planks and shoulder taps.

Circle up at the District 5 shovel flag.

Daisy pickers x10; Imperial walkers x15; Hillbillies x10

YHC drew the imaginary field outline for the PAX. Starting at the shovel flag, 5 burpees, bear crawl across ~30 yards; 5 burpees, run ~100 yards; 5 burpees, bear crawl ~30 yards; 5 burpees, run ~100 yards back to the flag.

Next, the PAX lined up on the first cone for a Quarter Pounder!

Sprint 25 yards, 25 merkins, backpedal to start
Sprint 50 yards, 50 squats, backpedal to start
Sprint 75 yards, 75 mountain climbers, backpedal to start
Sprint 100 yards, 100 SSH, backpedal to start

After each increment, the PAX did flutter kicks or held plank while waiting on the six. The field was fairly soggy (I guess Germantown still hasn’t figured out drainage). Many PAX were struggling to keep their footing on the mountain climbers, and we may have torn through a good bit of grass. 

Round 2!

Sprint 25 yards, 25 Carolina dry docks, backpedal to start
Sprint 50 yards, 50 squats, backpedal to start
Sprint 75 yards, 75 LBCs, backpedal to start
Sprint 100 yards, 100 calf raises, backpedal to start

Grab the cones. Grab the shovel flag. Short mosey to the playground. Pair up.

Partner 1 did 10 box jumps while Partner 2 did 5 pull-ups. 4 rounds (20 pull-ups, 40 box jumps). In hindsight, pairing up was completely unnecessary. 

Mosey aalllll the way back to the hockey rink for Mary.

Flutter kicks x40; V-ups x10; 45 second low plank hold

Rain Out, Chuck E Cheese, Landline, Rainbow Warrior, Innuendo, Black Diamond, Runner Up, Gun Show, Hot n Ready, Woody, Slots, Blart, Tremor, Grimace, Maverick, Soybean (QIC)

F3’s mission is the plant, grow, and serve small men’s workout groups for the invigoration of male community leadership. F3 does this, in part, by providing men an opportunity to lead workouts and get comfortable with leadership/responsibility. YHC encouraged the PAX present to get on the Q schedule and take the lead.

Great morning at our newest AO. YHC thinks the Arcadians should decide on a uniform parking standard. T-CLAPS to Slots, Halpert, and others for leading the charge to start a new location.

4th of July convergence Thursday at the Mothership – 6:30-7:15 AM
Saturday’s Mothership workout will be 2.0 friendly