I am not a polar bear

THE SCENE:  33 degrees with a spiteful wind.

F3 WELCOME & DISCLAIMER  Check.  Chioccetti even repeated it back mid-workout.


SSH x 15 IC
Imperial Walkers x 12 IC (I don’t know if it was supposed to be 10 or 15.  All i know is a strong gust of wind temporarily numbed my brain.)
Squats x 10 IC
Daisy Pickers x 15 IC
Arm Circles x 15 IC  (It was around this time Four Eyes arrived and performed an impressive medley of the exercises he had missed at 2.5x)
Reverse Arm Circles x 15 IC


Mosey to past all the puddles to Flicker Street.  Bear Crawl 1/3 of a mile to skate park, stopping every 30 seconds (ish) to perform Merkins x 5 OYO.  (This was cold.  Eventually our hands went numb.  We stopped maybe 2/3 of the way to perform SSH x 10 IC in hopes of returning feeling.  Then we almost got run over.  Good times.)

At skate park, perform the following:
–  Step ups x 5 OYO (2 is 1)
–  Elevated Pickle Pounders x 5 OYO (feet elevated)
–  Step ups x 10 OYO (2 is 1)
–  Elevated Pickle Pounders x 10 OYO (feet elevated)
–  Step ups x 15 OYO (2 is 1)
–  Elevated Pickle Pounders x 15 OYO (feet elevated)
–  Step ups x 20 OYO (2 is 1)
–  Elevated Pickle Pounders x 20 OYO (feet elevated)

Brief demonstration from QIC, then perform the following:
–  Dips x 5 OYO
–  Abyss Superman x 5 OYO (feet hanging off ledge) (justifier also hanging off the ledge, rather than crushed like hopes and dreams.. Four Eyes asked for clarification on this point a few reps too late for comfort.)
–  Dips x 10 OYO
–  Abyss Superman x 10 OYO (feet hanging off ledge)
–  Dips x 15 OYO
–  Abyss Superman x 15 OYO (feet hanging off ledge)
–  Dips x 20 OYO
–  Abyss Superman x 20 OYO (feet hanging off ledge)

Group up, perform 8-count body-builders x 25 IC

Mosey back to startex


Flutterkicks x 30 IC
Freddie Mercury x 30 IC

COUNT-OFF & NAME-O-RAMA:  Moth Balls, Jail Bait, Four Eyes, Chioccetti, Toms

CIRCLE OF TRUST/BOM:  YHC shared a thought from a recent sermon–that what we often define as “charity” is what the Bible defines as “justice”.  If I give food to the hungry, clothes to the cold, money to the impoverished, and lodging to the refugee, it would be easy think myself charitable.  God calls that something else.  If I don’t do those things, it is not that I am simply not being charitable–it is that I am not meeting the standard.  I am hoarding that which is not mine, to the detriment of those in need.  That is something far different than a lack of “charity.”  I would do well to keep that in mind.

MOLESKIN:  YHC was less than a good Q this morning.  Maybe it was the wind.  Maybe it was the constant sense of discomfort about safety while bear crawling through the street.  Regardless, my demeanor was less than confident.  Grateful for the opportunity to practice leadership with 4 HIMs this morning.

ANNOUNCEMENTS:  Lunch at WF East Memphis on Monday to discuss social justice.  Check Slack for discussion content and additional information.


THE SCENE:  The Forest was the perfect temperature, a nice 53* with a slight drizzle.


Check! I had to do it twice, because Shoestring showed up late….since no one posted with him at AO The Barracks.

SSH-30, Hillbillies-15, Windmills- 15, Monkey Humpers- 30, and Wheel of Merkins for 2 minutes (30 seconds at each position).

Then, PAX hit a long mosey to the Levitt Shell, where PAX executed Elevens…again.  Along the way, PAX waited for the 6 by holding plank by the gateway sign, then holding Iron Crosses til All In at the bottom of the Shell.

The exercises were 2 is 1 Freddy Mercurys, and 8 count Absolutions. Between each exercise, PAX ran backwards up the hill in front of the Shell. (Good amount of groaning)

Due to time, YHC asked PAX to finish one round early, then PAX moseyed back to Old Forest Parking Lot. PAX Stopped under gateway arch and held plank (also completed 5 dry docks) while waiting for the 6.

Once PAX were ALL IN, YHC called: BBSU-10, Flutter Kicks IC – 20, and American Hammers AMRAP for 15 seconds.

10 PAX (0 FNGs)

A follow up to a COT from 2 weeks ago. As I realize I need to be more encouraging and affirming to those in my life, I challenged others to affirm those in their life that either 1.) have been encouraging to them or 2.) may need the encouragement to continue to serve others or see their own gifts/skills.

YHC had not realized how far away the Shell is from the OF Parking lot. Also, midway through the workout, YHC realized it was a bit ambitious to attempt all of these exercises in one 45 period. Handsy told YHC later that ambition makes a good workout.

Shoestring is still selling patches to raise money for Micah .

Not a tragedy

THE SCENE: Perfect. Crisp and 50 degrees.
SSH x20 IC
Daisy Pickers x10 IC
Imperial Walkers x10 IC
Hillbillies x10 IC
11s – Captain Thor and Jump Squats

Merkin Max – do as many merkins as possible. Winner gets a break, losers do 10 burpees. Four Eyes cranked out 138!

Partner up – balance game. Best described with a video https://youtu.be/AwkInfe2I3o?t=150
Toms won but did sympathy burpees with the losers. 

Wall sit max (hands over head). Last man standing sitting wins. Snookie held out longest. Losers do 10 burpees

Flutterkicks x20 IC
Freddie Mercury x31 IC
From Rudy: “Since when are you the quitting kind? So you didn’t make the dress list. There are greater tragedies in the world.”

I didn’t have my best day yesterday. I got humbled a bit. However, there are greater tragedies in the world. We must be self-aware to appreciate the good things and not lose perspective when things go awry. 
Its worth repeating – Four Eyes cranked out 138 Merkins…
Captain Thor was not made with 11s in mind, but that’s a great combination. That’s the most I’ve ever done by a long stretch and it was both dreadful and delightful. 

This was my first time posting at the sandlot and it is a tremendous AO. 

All 7 PAX stayed for coffeeteria. 
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Dora 1, 2, 3…4…5? Scary stuff on 10/31.

THE SCENE: Slightly cool, but otherwise perfect weather for BC

  • Mosey x 3 laps with back pedal and karaoke
  • Daisy Pickers x 10 IC (or Turd Pickers as suggested by the PAX of the Levee) with static hamstring stretch
  • Runner’s stretch
  • Child’s pose shoulder stretch with added lat stretch
  •  Hillbillies x 10 IC
  • LBAC x 20 (forward); 20 (reverse) IC
    PAX assembled in pairs for Dora 1, 2, 3  (100 merkins, 200 squats, 300 4-count SSH). While your partner started Dora, the other would run a suicide drill in the OF parking lot then when the suicide was complete you flapjack.

At completion of Dora 1, 2, 3, QIC added “4th” exercise of 400 big boy situps. Each pair was responsible for 100 situps so the entire group goal was 400 with partners continuing to alternate and run suicides.

QIC added 5th exercise of sprints x 5 (down and back = 1)

Integrated into Tha-Thang
8 PAX (no FNGs)
QIC read from Ephesians 2:1-7 and asked the PAX to meditate and think about the kindness of God and what that looks like to each of them.

As for you, you were dead in your transgressions and sins, in which you used to live when you followed the ways of this world and of the ruler of the kingdom of the air, the spirit who is now at work in those who are disobedient. All of us also lived among them at one time,gratifying the cravings of our flesh[a] and following its desires and thoughts. Like the rest, we were by nature deserving of wrath. But because of his great love for us, God, who is rich in mercy, made us alive with Christ even when we were dead in transgressions—it is by grace you have been saved. And God raised us up with Christ and seated us with him in the heavenly realms in Christ Jesus, in order that in the coming ages he might show the incomparable riches of his grace,expressed in his kindness to us in Christ Jesus.

Prayers: Handsy’s wife with him being out of town for work and being with the kids without his help for a number of days; Mirage and his wife are in the adoption process and would appreciate our ongoing prayers; Jailbait is asking for prayer on direction and guidance with his work future and a 2nd interview coming up with Believe Academy.

The PAX of the OF never disappoint and put in work this AM.  Each HIM pushed himself and his partner to get better today and we all benefited from each others effort.  Jailbait is very fast when running sprints.  Doing Merkins after running suicides is hard.

Pirtle’s are moving and could use some help

“I…was…running!” -Forrest Gump (legendary marathoner)

THE SCENE: Fall morning that was warmer than expected
WARM-O-RAMA:Little mosey around OF parking lot to get the juices flowing followed by some static and dynamic leg, back, and shoulder stretches.

Route above as planned by Park Bench… 6.20 miles at ENDEX

10 PAX (no FNGs)
NO specific COT; BOM with Prayer at ENDEX
Goldilocks, Crayfish, and Mirage are fast.  Really impressed with the “slower” group increasing their distance from 4 miles to near 6 miles during the run.  Always benefit from being pushed by the HIM of the OF.
BC on Wed at 0530; Pirtles are moving and could use any help; Eli Grow 8k on Saturday

Zombies vs. Humans

THE SCENE: A rather mild 58 degrees; however, a distinct chill lingered in the air. Visibility was limited and we had the unsettling feeling we were being watched. There had been rumors of tiny demons roaming the neighborhood demanding people give them candy. However unsettling the scene, the dark omen had not yet revealed itself, so we gathered our resolve and began…
F3 WELCOME & DISCLAIMER: Standard F3 disclaimer with the added warning that we may not all make it back alive. The PAX understood the risk and agreed to proceed at his own risk and modify as necessary.
SSH x 20

Pushing up Daisy Pickers x 12

Squats x 10

Imperial Walker x 20

Hillbilly x 20

Merkins x 10

Mosey to the rugby field.


We arrived at our destination without incident and took a second to gather our composure. Just when we were beginning to feel confident that this gloom was going to go our way, Soybean said the words we had all been dreading:  “I just saw a shooting star.” YHC’s heart dropped. The dark omen. YHC looked at Soybean in horror as his face began to decay and his eyes adorned a mindless, bloodthirsty gaze. YHC turned to run and came face to face with Mothballs. He wore his normal grin, but this grin wasn’t his normal jovial smile. It was maniacal! Menacing! It said, “I want to eat your brains then splash merlot for fun.” YHC could see his features begin to decay as Soybean’s had, but I did not stick around to see the transformation. YHC ran for his life, then noticed Chioccetti sprinting beside me. “Good, I’m not alone.”

To successfully evade the zombies:

Sprint to the far end of the field- Perform 20 burpees

Sprint across the field- 20 BBSU

Sprint back down the field- Bear Crawl down the hill- 20 Merkins

Sprint to opposite end of the hill- 20 Get Ups- Crab Walk up the hill

Rinse and Repeat x 3

Zombies chased and tried to catch the humans.

Chioccetti and YHC were spent. We had given it all we had. There were times when we wanted to quit and give up but we kept each other going. The zombies would close in and we would narrowly escape. Finally, we came to crab mountain all we had to do was make it to the top, and we would be safe. As YHC started his assent, a cold, dead hand caught me around the wrist…

The Zombies won and everyone was on the verge of splashing so YHC decided to slow the pace. We traveled down the field in the following manner:

Zombie crawl (all arms no legs)

Lunge walk

Broad jump

Lunge walk

Bear crawl

Mosey back to STARTEX.

Choose your own fate Mary:

Soybean- Heels to the heavens

Chioccetti- Boxcutters

Moth Balls- Side to side heel touches

Bookworm- J-Lo & ABC’s
4 PAX (0 FNG) Chioccetti, Soybean, Moth Balls, Bookworm
YHC shared that it is better to just be sad than to be a sad clown. When we slip into sad clown mode and cover our pain with a fake smile, we fail to present with those around us. We can’t love them well or lead them well if we aren’t being real about how we feel. Sadness leads to acceptance, and acceptance helps us move forward and step into deeper maturity.
YHC had no idea how/if this would work but it was a lot of fun. Zombies and humans alike has extra motivation to push themselves and we all pushed our limits. It couldn’t have played out better, with the Zombies catching the humans on the last obstacle. Thanks to the PAX for indulging my nerdiness. Also, shouts to Soybean for needing rules to keep him from posting TOO MUCH! YHC needs rules to make sure he posts at all! What a beast.
I’m sure there are some but I forgot them.

B.O.M.B.S. Mile with the OFers

THE SCENE: mid to upper 40s; brisk, but a little mosey warms the soul quickly
F3 WELCOME & DISCLAIMER Pax were welcomed & disclaimed

  • SSH IC x 29
  • Daisy Pickers IC x 29
  • Windmills IC x 29
  • SSH IC x 29


BOMBS MILE, Each Quarter Mile: 

  • 5 burpees IC
  • 10 overhead claps IC
  • 15 merkins OYO
  • 20 big boy sit-ups OYO
  • 25 squats OYO

For final round we doubled reps on B.O.M.B.:

  • 10 burpees IC
  • 20 overhead claps IC
  • 30 merkins OYO
  • 40 big boy sit-ups OYO

For Squats, “Flowers” by Moby for some Sally Squat Action that Nick Cage would love.


  • LOLS IC x 10 each leg for “L’s & O’s”
  • Dealer’s Choice: Four Eyes for Dying Cockroaches IC x 20

17 (1 FNG – Choo Choo)


In spirit of Crayfish’s Glory Sightings, YHC started out sharing about a recent win in communication/conflict management with his M where YHC has grown in focusing on care and M’s needs over initial inclinations and personal frustrations for difference of needs. Other PAX shared about family relationships and wins that they’ve seen in handling or responding to situations differently than they would’ve imagined.


It’s fun to call on exercises like Bringing Sally Up or LOLs that cause PAX to groan and grumble. Groaning & Grumbling=they know it’s good for them 🙂


  • Running workout tomorrow at OF
  • November 3rd
    • Eli Grow 8k in Tullahoma
    • MAM Volunteers needed for APFT
    • Volunteer movers needed for Pirtle’s family (ask for details through Slack)

Circle of Death


50 degrees, cool, clear sky, bright full moon.


Did it including sharing the mission of F3 (and did it a second time for the few late arrivals)


  • SSH (IC) – 25
  • Windmill (IC) – 15
  • Hill Billies (IC) – 15
  • Daisy Pickers (IC) – 15
  • Mosey lap around parking lot


Mosey to swing set on playground.
Form 2 lines at the swing set
  • Person in front does AMRAP pull-ups – get at least 3!!! (with assistance from 2nd person in line)
  • All other pax do SSH while waiting
  • Once first pax had finished pull-ups, head to back of line and let next person hop up.
  • We had to switch to the rings because the swing set was a little too tall for a few PAX.
  • Everyone got through their line twice.
Mosey back to parking lot and circle up (***I stole this workout idea from Soulja Boy***)
I had wooden blocks in a circle, each with the name of a different exercise. We had 18 different blocks. 9 total PAX. Each PAX got behind every other block. There were CMU’s at some stations, depending on the exercise.
The PAX behind the “CMU lap” block would grab a CMU and start walking around the parking lot island with the CMU held overhead. While they did that, all other PAX got started on their individual exercises. Once the PAX carrying the CMU around the island got half way, he would yell “switch” and the PAX in the circle would rotate one station clockwise and begin on the next exercise.
Once the PAX walking around the island got back to the circle, all PAX would shift again one station to the right and the next PAX in line would grab the CMU and start for his lap. The circle had the following exercises in the following order:
    • CMU Lap around island
    • Mummy kicks
    • Shoulder shrugs (2 CMU’s)
    • Reverse curls (CMU)
    • Overhead arm claps
    • Dips (2 CMU’s)
    • Derkins (feet on 2 CMU’s)
    • Baby diaper hold (CMU)
    • Bent over lat rows (CMU)
    • Squats (CMU)
    • Curls (CMU)
    • Reverse lunges (CMU)
    • Trap raises (CMU)
    • Jumping lunges
    • Overhead shoulder press (CMU)
    • Mountain Climbers
    • Kettle bell swings (CMU)
    • Monkey humpers

Once all PAX got completely through the rotation, we took a short mosey lap around the parking lot.

Then we did it all over again – this time YHC challenged the PAX to move faster around the island (this time the BIG island, not just the small one in the middle) so we could get all the way through the circle one more time. We did it and had just enough time left for some Mary!


  • American Hammer with CMU (IC) – 15
  • BBSU with feet in CMU – 10 OYO
  • Hello Dalai Lama (IC) – 10


9 – Dewey, ISS, Bottomless, Park bench, Mighty Joe Young, Doc Hollywood, Mirage, DeVito (FNG), Handsy (QIC)


Psalm 145:13 – “The Lord is faithful in all his words and kind in all his works.”
I’ve felt convicted lately of my lack of kindness toward others, particularly towards my kids, and often expressed through sarcasm.
This passage doesn’t mean that the Lord is never angry or never disciplines or is never hard on his people. But even in those things it is done with kindness.
And if he has treated us with kindness when we don’t deserve it and even in his anger at times, then we can surely show that same kindness to others as a reflection of our love for him.
It doesn’t mean we’re soft or never address hard things, it just means we do it in a way that is helpful and kind and builds up.


Great group of HIM this morning! 

2nd F Lunch at Whole Foods Friday to discuss Q source. APFT Friday at the Barracks. All that and more found in the weekly pre-blast HERE.

Round the Bases

THE SCENE: Dark, crisp 45 degrees


Welcomed the PAX and introduced the FNG to the 3F’s. YHC reminded everyone about lack of professionalism and that they should push themselves, but modify as necessary.


Everything is IC unless otherwise specified.

SSH 30, Hillbillies 15, Daisy pickers 15, Monkey Humpers 30, Merkins OYO 15.

Before we moseyed the long way to the baseball diamond, PAX paired up and talked about encouragement and words of affirmation. YHC challenged them to think about the last time PAX received an encouragement, what was it about and what was said.

Once we arrived, in the PAX partners did total 100 Row pull-ups and box jumped up the bleachers (one PAX doing pull-ups while the other box jumped, then they switched).

Then, we moseyed into the diamond to begin the workout around the bases. Each Pax did 5 Burpees after completing a round of the following exercises.

  • Run backwards
  • High Skip
  • Wheelbarrow (switch with partner at each base)

After holding Al Gore until all in, we moseyed to Skate Park.

At Skate Park PAX alternated AMRAP Derkins and AMRAP Ierkins 30 seconds each. PAX completed 2 sets, then positioned around pool for Mary.

OOOOOHHHHHS IC x 25, Supermans 5 times holding for 10 seconds each, Flutter kicks x 25 (Passed to Jailbait). Then moseyed back to the parking lot where we finished by prepping for the APFT with Big Boy Sit Ups (each PAX had a partner who held the feet while exercising).

9 PAX (1 FNG Chewy)

YHC has been impacted by encouragement and thinking through the way leaders should be encouraging those around them. I challenged each PAX to think about one person who they want to encourage/affirm and one person they should encourage/affirm to build a better relationship.

Today’s workout was exciting for me. YHC has been challenged by running more frequently and the HIM that are encouraging slow PAX (like YHC) to continue to push through and build endurance. Also, bleachers are slick, probably won’t box jump those in the future.


Old Forest Exercising

THE SCENE: Morning


Imperials walkers, Hillbillies, Arm Circles, Crunches
Ran the long way to the Shell. Partnered up. One partner ran loop around the grassy area while the other did side straddle hops. Switched. Goal was 500 SSHs. Didn’t finish. Ran back to parking lot.

No time for Mary


8 pax

What happens when we don’t get the answer we want to our prayers? What happens when life doesn’t work out?