sandbag BOMBS

THE SCENE: 75 and rainy

SSH x 15 IC
Merkins x10 IC
Imperial Walker x10 IC
Motivators – left leg hop, right leg hop, 1/2 SSH, Full SSH. Start at 5, go to 10. 

Partner up
Partner 1: Sprint 50 yards and back, rotate
Flutterkicks x 10 IC
Rinse and Repeat

Sandbag BOMBS
Partner up – partners do cumulative exercises. While partner 1 works, partner 2 runs to the sandbag and tosses it as far as he can. 
B – 100 Burpees
O – 200 Overhead press
M – 300 Merkins
B – 200 BBSUs
S – 100 Squats

Hold Plank till 6:15
9 PAX (0 FNGs)
Love your neighbor as yourself. I memorized those words as a child but as I reflect on them  now, they seem much more challenging. 
Good times at ye olde forest! Conditions were wet but not too muddy. We had at least one good slip on the grass. I always enjoy seeing brothers across the city and putting in some sweat with them. We were able to toss the sandbag surprisingly far away. Prayers for all the pregnant and new Moms! 

Smallish Q School

THE SCENE: Another humid and nasty morning. Thanks Memphis!

F3 WELCOME & DISCLAIMER:  YHC explained many things during this workout.  I shant not write them in the BB. You must attend Q School to enjoy the fullness of the labor of love, which is Q School.


SSH IC x30
Windmills IC x15
Mountain Climbers IC x30
IW IC x30
ISquatW IC x5
Burpees OYO x10

Mosey down trail to clearing. Plank til all in. More Mountain Climbers.
Mosey further into the Forest. Plank some more.  Burpees OYO x10
Mosey back to the playground.

Partner up, perform 50 cumulative pull-ups. Partner 1: does work. Partner 2: does squats.
Mosey to gazebo, find same partner.
Partner 1: 5 Irkins, Derkins and Dips. Partner 2: does squats
AMRAP til Endex

Ain’t nobody got time for abs!! We workin’ shoulders and arms!!

8 PAX. Shoestring (QIC), Gus, Bottomless, Easily Amused, MIB, TLC, Skinner, Toaster

At some point today, all of us could not finish the reps on their own.  There was a point where your muscles failed.  Such is life.  At some point, we will fail.  We have to take that failure and learn from it and let it make us stronger.  We can’t simply accept failure and sit defeated.

Good seeing TLC! I really like that guy!!

GRINCH!!  It’s Christmas in July and this is a great time to perform the Grinch.  DO IT!! Look for OTB workouts coming soon!

Steppin’ Dora


SSH IC x 20

Imperial Walkers IC x 10

Hillbillies IC x 10

Daisy Pickers IC x 15

Finkle Swings

Stretching OYO

We took a nice little mosey over to the front steps of the Memphis College of Art. Took two stops on the way to hold plank/flutter kick while waiting for the six to catch up.

Upon arrival, we partnered up and did a little Dora 1-2-3 Routine consisting of:

  • 100 Merkins
  • 200 Big Boy Situps
  • 300 Squats

One partner began working at the 100 merkins, etc. while the second partner took a little trip up the steps and back. Then the two partners switched places. Each duo worked together for a combined total of reps, taking turns until all reps of each exercise were completed.

Upon finishing the Dora routine we moseyed back to the shovel flag with a couple of catch up stops along the way. Upon arriving at the shovel flags the PAX that arrived first performed flutter kicks until all in.


LBFCs (Little Baby Flutter Crunches) IC x 15

Manatee – 60 secs

LOLs IC x 40

Box cutters IC x 10

9 PAX (0 FNGs) – Bottomless, Crayfish, Dewey (QIC), Easily Amused, Handsy, Jailbait, Lodge, Pirtle, Teacher’s Pet
“Therefore I tell you, do not worry about your life, what you will eat or drink; or about your body, what you will wear. Is not life more than food, and the body more than clothes? Look at the birds of the air; they do not sow or reap or store away in barns, and yet your heavenly Father feeds them. Are you not much more valuable than they?”

We must care for ourselves by allowing God to care for us. Acknowledging his love for his and connecting with Him daily.

Always an honor to workout with these splendid PAX! Thanks to Jailbait for the “donut bites”
4th of July convergence at Mothership

The Sandlot LAP- Legs, Abs, and Pecs

THE SCENE: Real nice at first; then too hot for Hitch to keep his shirt on

Not a professional! Then repeated for MIB when he arrived. 

Side Straddle Hop 20x

Daisy Pickers 15x

Windmill 15x

Mosey to the Skatepark and partner up

Set 1-

  • Jump down and up from the pit 20x
  • Flutter kick till the partner is done

Set 2-

  • Box jumps 20x
  • Freddy Mercury till the partner is done

Rinse and Repeat (half the reps)

Mosey to the Bleachers, everyone OYO!

  • 10 irkens
  • 10 dirkens
  • 10 laps up and down the aisles of the bleachers

Rinse and repeat!

Mosey to the Rugby Field and partner up again

  • Run the length of the field and back
  • Burpees until your partner gets back


  • Toe touches side to side 20x
  • Dealers choice all around about 20x each exercise, included some LOLs, LBCs, Dying Cockroach, Inching Burpee thingy, etc.

MIB, Hitch, Teacher’s Pet, Christmas Tree, Chioccetti, Moth Balls on Q
Beautiful word on the brotherhood F3 provides, how essential it is for my life, and how it’s been missed. Coming off of a long break has been exciting with all the life changes, but also realizing the need for brothers in Christ to connect with and to meet with regularly.
Still don’t understand the difference between this and Circle of Trust, but Jesus loves you.
4th of July convergence at The Mothership at 6:30 a.m.!

Zombies v Humans again

THE SCENE: No question, it was hot.
F3 WELCOME & DISCLAIMER Check. Although I gave it 3 more times because apparently HC means show up at 5:31 or later. 

SSH – 30, Daisy Pickers- 15, IW-15, Polka  Stretch-15
In the parking lot, everyone lined up and completed a race. PAX completed 10 burpees on one side of parking lot, then ran to the other side to complete 10 burpees, then PAX ran back to the finish line. As PAX crossed the finish line, they would yell “1” or “2”. Each pair was put together for the next exercise.

Mosey to the Rugby field. Then, PAX that were 1’s were Zombies playing “Catch Me If You Can” with the 2’s (the humans).  The route was 4 Corners of the rugby field.

Corner 1 (Zombies started here, humans were running to Corner 2): 20 Turkish getups, then crabwalk up hill, then run to next corner.

Corner 2: 20 Squats, then run to next corner

Corner 3: 20 Big Boy Situps, then run to next corner

Corner 4: Bear crawl down the hill, then 20 Merkins, then run to Corner 1

Rinse and repeat. PAX Completed at least 3 rounds of the “4 Corners”

3 PAX were caught by the Zombies. YHC called for 5 penalty burpees for each caught human, so PAX completed 15 Burpees. Then, Mosey back to the flag.

Hollywood Side Crunch -20 , Carolina Dry Docks – 15 American Hammer-25, Box Cutters -20, LOL’s-10

Talked about creating culture instead of passively letting culture happen. What are the things we want for our families, kids, and other parts of our life? How do we create the culture we want in these areas.

Get your Sandlot Shirt.


THE SCENE: Humid, but not humid enough for me to describe the scene as “moist.”

F3 WELCOME & DISCLAIMER: Done, and done again for late arrivers.


  • SSH x20 IC
  • Daisy Pickers x15 IC
  • IW x15 IC
  • Arm Circles x10 IC
  • Arm Circles (reverse) x10 IC
  • Hillbillies x15 IC

First, we moseyed to the playground for some pull-up fun. We partnered up, and each pair completed 50 pull ups. While Partner 1 was doing pull ups (AMRAP), Partner 2 was doing some American Hammer. Repeat til accomplishing 50 pull ups. Hold plank til all-in.

Then we moseyed to a random clearing – clear of the old trees that make up Old Forest – for some modified (B.O.M.B.S.) suicides. Like suicides, start at the starting line, sprint to cone 1, sprint back to the starting line, sprint to cone 2, etc.  BUT, modify to add exercises at starting line and each cone.

  • Starting Line = Burpees
  • Cone 1 = Overhead Claps
  • Cone 2 = Merkins
  • Cone 3 = Big Boy Situps
  • Cone 4 = Squats

We completed 4 rounds, flutter-kicking til all-in after each round:

  • Round 1 = 2 reps
  • Round 2 = 4 reps
  • Round 3 = 6 reps
  • Round 4 = 8 reps

Fortunately for these PAX, we had time for a BONUS ROUND! Since the PAX seemed pretty spent (myself included!), I kindly gifted them with only FOUR REPS during the bonus round. BUT….. this time we bear crawled and crab walked instead of running. Whew!

Thankfully, we had an Easily Amused playlist filled with emo, punk, and pop-punk highlights from the 90s and early 2000s. Green Day, Blink 182, Taking Back Sunday, and other wildly energetic and mournfully sad bands gave us the fuel we needed to get through 120 burpees and other shenanigans.

We moseyed back to the flag in time for 38 American Hammer IC.

14 PAX: Crayfish, Mudslide, Dewey, Four Eyes, Tuco, Goose, Jail Bait, Altar Boy, Bottomless, Chioccetti, Teacher’s Pet, Mirage, Lodge, Easily Amused

This morning I was thinking about sleep because my 2.2 kept me up all night. Some evenings I end my day with the Compline Prayer from the Book of Common Prayer. It’s a nightly reminder that sleep is a gift and an opportunity to surrender to God. When we sleep, we give up control and trust that God’s in control, that God is good, and that God is for us.

“In peace I will lie down and sleep,
    for you alone, Lord,
    make me dwell in safety.”   – Psalm 4:8

This was a hard workout! I’m thankful to be in the company of HIM who push me. PLC was rich today as men continue to grow in relationship with one another.

Pre-order your Sandlot shirts HERE!

6/19/20 Trilogy Q – Return of the Jail Bait


Warm and “Close” – Doc Hollywoods Grammy

Done (Jurassic Park theme playing in the background)


10 merkins OYO

Imperial Walkers 15x IC

10 groiners OYO

Daisy Pickers 15x IC

10 jump squats OYO

Tokyo Drift around island halfway then Back Peddle to the Future around to the flag.


Of course we did 5 burpees every 3 minutes during the BC


Starting at flag

Jack Webb Merkins (Episode 1) – 1 merkin followed by 4 shoulder presses

Tokyo Drift around half of the island

Gas Pumpers

Back Peddle to the Future around other half

Mosey to play ground

Partner Up

P1 – Squats (Episode 2) until relieved by P2

P2 – 5 pull ups,  run up and through jungle gym back to P1

Indiana Jones Run around playground and back to flag

30x American Hammers

14 Pax : Dewey, MIB, Scout Team, Four Eyes, Jail Bait, Bottomless, Ice Cube, Lodge, Mirage, Doc Hollywood, Chiochetti, One and Done, Crayfish, Mud Slide.
At the expense of sounding cheesy. Movies have been on my mind so…..

Know that when you are stressed, hopeless and have little understanding that as Christians we know the ending. We know that there will be a day that we worship at the throne of God singing his praises forevermore. We will not worry about sickness, pain, death, insecurities, and sin. We have to trust, although that s*#$ ain’t easy, that at the end of the day however it goes that God is always sovereign and will keep his promise.
S/O Chiochetti for being Head Director for Trilogy week. Enjoyed getting to collaborate with him and Crayfish.

F Burpee Dan




SSH 53x IC

15 Squats OYO

Imperial Walkers 15x IC

15 Merkins OYO

Daisy Pickers 15x IC

15 Groiners OYO

Arm Circle 20x IC

Mosey around the island
4 Corners:

Partner Up

Round 1:                                                 Round 2: 

C1 – 10X Burpees                              C1 – 15x Burpees

C2- Merkins                                         C2 – Irkens

C3- Squats                                           C3 – Lunges

C4- BBSU                                             C4 – LBC

Run long, bear crawl short 

Burpee Dans

Pax line up at end of large island

2x lunge walk then 1x burpees to the end (40 yds?)

2x lunge walk 2x burpee back

2x lunge walk 3x burpee back

2x lunge walk 5x burpee back

Run back to flag


15xIC American Hammer

8 Pax :  Shoestring, Teachers Pet, Stay Puffed, Toaster, Easily Amused, Jail Bait,Crayfish, Duey
Find 4 guys that know you. Guys that you can text at 1 a.m and ask to pray for you. Get in a Shield-Lock and accelerate one another. It’s been so good for me and the other guys i’m in it with. 
Enjoyed being with my brothers this super gloomy morning. We need to reach out to some pax who have not been out in awhile.   

Shoestring – “Be ready for Christmas in July.” 

Trilogy Part 2: Infinite Lunges

THE SCENE: Pretty hot, but not too bad.  Looked like it was going to rain then it didn’t
F3 WELCOME & DISCLAIMER:  I said some pre-coffee gibberish about the trilogy and the deep meaning that we embedded within (as well as warnings not to hurt yourself)

Side Straddle Hop x 20
Butt kickers 60 seconds
High Knees 60 seconds
Front Little Overhead arm circles x 10
Back Little Overhead arm circles x 10


Mosey to Tiger Lane
Lunges & Jump Squats
We traveled the length of Tiger Lane doing lunges, then at each light pole did a jump squat.  It took a LOOOONNNNGGGG time to finish, and when we did the early birds did squats until all in
Side step back to start
Duck Walk Broad Jumps
Duck Walk through the parking lot and half way through we each did a broad jump and continued to duck walk until legs gave out.
Finally we moseyed back to startex


Hello Dolly

Iron Cross

Insert PAX Count & FNG Name
Insert the WORD here.
Insert any personal comments, notes, devotion content, etc.
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Trilogy Q: Beginnings

THE SCENE: Calm and relatively cool morning. PAX rolling in right at 5:30 am.  A movie themed playlist ready to motivate you through the Boot Camp.
F3 WELCOME & DISCLAIMER Yes, “Star Wars” theme song was playing in the background. 

All exercises completed In Cadence: 30-SSH, 10- Daisy Pickers, BURPEES – 5*, 10 Little Baby Arm Circles, 30 seconds free stretch.

The underlying theme was completing 5 Burpees every 3 minutes for the remainder of the workout.

Moseyed to playground where PAX split up into partners to complete 10-Pull-ups while partner LBC’s, then switch. After Pull-ups are complete, partners then moved to 10-Chin ups. Then, rinse and repeat.

Moseyed back to parking lot for some Dora. 50-Jack Webbs, 200 – Carolina Dry Docks, 300-Over head claps. The exploring partner ran to the end of the parking lot and completed 10 shoulder blasters.

After Dora, a quick wheel of Merkins was completed on the curb. 10 of each Ierkins, Merkins with Right  hand on curb, Merkins with left hand on curb, and Derkins.

Then,  PAX bear-crawled to the flag and did 2 rounds of Shoulder Blasters (10 each Thumbs up, thumbs down, thumbs pointing at lower back).


20 Dying Cockroaches, 15 (each side) Hollywood Side Crunches, 10 LOL’s each side.



YHC discussed the thought “What parts of your life would be the climax of a movie? What parts would be the replicable pieces that would draw an audience in?” YHC challenged the PAX to think through ways they could write the script for those moments in their life. What are the things we could do to make an impact and what parts of our life would we hope to see in a movie.

Keeping the time on the burpees was more difficult than expected. For the next time, YHC will ask for another PAX to assist in keeping a 3 minute timer on his watch.

Trilogy Q : Revenge of the Burpee is tomorrow at The Sandlot.