“It’s Time”.


The Sandiest of all Lots; warm and muggy



SSH x 17 IC


  • 10 Parking Spots + 2 additional alleys were designated a certain exercise/ea
  • PAX would pick a starting Parking Spot to start exercise
  • YHC set timer for 1 Minute for PAX to perform AMRAP their designated exercise until timer sounded
  • PAX would recover then move to the Parking Spot to their immediate left
  • Rinse and Repeat
    • Ex:
    • Merkin
    • Carolina Dry Dock
    • SSH
    • LBC
    • Monkey Humper
    • Burpee
    • Plank Jack
    • Mtn Climber
    • Hand-Release Merkin
    • Rosalita
    • Bear Crawl down about 20 yards then Crawl Bear back* alleys
    • Rinse and Repeat for 2 Minutes/exercise until time expired

Last 4 minutes on the timer counted as Mary

11; Bookworm, Four Eyes, Chioccetti, Goose, MIB, Reaper and O Positive (YHC) for beatdown then Easily Amused, Handsy, Crayfish and Bottomless joined for Mary.



…and a season for every activity under Heaven.

Ecclesiastes 3:1-8


Back to the basics. Glad to have the OF Runners Club join in for Mary; or so they thought. Who knew Monkey Humpers were on the Mary menu?!?! Obviously, they did not.


See: Preblast

SANDLOT BACKBLAST: First Down 11s at Tiger Lane

THE SCENE:  Steamy & upper 70s
F3 WELCOME & DISCLAIMER: proclaimed!

SSH x 20
IW x 15
Hillbillies x 15
Daisy Pickers x 10
Arm circles x 20


Head to Tiger Lane (.7 miles)
Mosey (merkins till all in halfway)
Slingshot run the rest of the way

First Half:
10 yards to travel
-Jump squat run forward
-Merkins back peddle
American Hammer till all in
Half time entertainment:
Bearcrawl halfway around fountain
10 Oh Yeahs (left arm)
Crabwalk the second half round the fountain
10 Oh Yeahs (right arm)
Al Gore till all in
Second half:
10 yards to travel
Vacuum Cleaners in partners, 5 derkins (X 5) while partner continues holding legs
Mosey back to Tobey Park (Carolina Dry Docks and Tempo Merkins till all in two times on the mosey back)

Flutter Kicks x 20
Tempo Merkins x 10
LBCs x 15
American Hammers x 20


MIB, Steinbrenner, Spirit Stick, Mayberry, O Positive, Halpert, Christmas Tree, Monk, Captain Obvious, Reaper, Chioccetti, Rainbow Warrior, Slicnut, Mothballs, Four Eyes, Hitch, Soybean (as our photographer), Altar Boy

We need to be better listeners. I challenged myself and PAX when listening to someone today, instead of jumping ahead mentally into what our response will be, ask two more questions and see if our understanding can grow deeper.

-MIB chose to respond to the invitation to prayer requests with two questions. Funny Guy.
-The Levee boys made a special trip to the Sandlot. They say it was for the Ghost Flag. I think it was for my Q.

No Running. It’ll Be Easy!

The temp was redonkulous, and the humidity was even redonkulouser.  I was the first to arrive, and apparently I parked in the wrong parking lot.  I’d only been to the Sandlot once before, over a year ago.  It was the first Sandlot post ever for the next few to arrive, so they followed suit and parked by me.  Cobains.

Full version for the first 9.  Abbreviated version for MIB and Holla Back as they each pulled in near the end of the WoR, doing their very best Meter Maid impression.

SSH x20 IC
Windmills x15 IC
Imperial Walkers x15 IC
Daisy Pickers x15 IC
Arm Circles x10 IC (each direction)

I informed the PAX that we’d be playing a round of F3 Golf.  It was at this point that a groan of despair emanated from the 1FQ.  

F3 Golf: a series of 5 minute sets, with 1 minute of rest in between.  Each set consisted of 2 exercises. The PAX would perform 12 reps of each exercise OYO, then 11 reps of each OYO, and so on until 5 minutes expired.  At the end of each round, each person’s score would be the lowest number of reps that were successfully completed for both exercises.  For example, if time expired while you were still working on 4 reps of exercise 2, your score for that round would be 5.  Lowest score at the end of the Thang wins.

Set 1:  Merkins/BBSU.  Winners: 7 tied with 1 point
Set 2: SSH/Flutter Kicks.  Winners: Bailout and Shoestring (1)
Set 3: Burpees/WWI Situps.  Winner: Shoestring (6)
Set 4: Mountain Climbers/Squats.  Winners: 5 tied with (1)
Set 5: Werkins/Monkey Humpers.  Winners: 5 tied with (1)
Set 6: Carolina Dry Docks/LBCs.  Winners: 10 tied with (1)

Final Scores:
Bailout and Shoestring: 14
Four Eyes: 17
Steinbrenner: 18
Altar Boy and Chioccetti: 22
MIB: 25
Reaper: 32
Choker: 33
Monk: 36
Holla Back: 38

Flutter Kicks x25 IC
30 second plank

11 PAX:  Altar Boy, Bailout, Chioccetti, Choker (QIC), Four Eyes, Holla Back, MIB, Monk, Reaper, Shoestring, Steinbrenner

On yesterday’s 43 Feet Podcast, Dark Helmet told a story about seeing a car pulled over with hazard lights flashing recently.  He stopped in front of the car, and started walking toward the car to see if he could help.  There were two ladies in the front seat of the car; an older lady in the driver’s seat, and probably her daughter in the passenger seat.  As he approached the car, the driver seemed to be a little frightened, unsure about DOAH’s intent.  But then he saw relief appear on the passenger’s face; she stepped out of the car and told him that she recognized the F3 sticker on his car, and knew that meant they were safe with him and that he was there to help.

My challenge to the PAX was to continue to act as the HIM that that sticker represents.  I think Memphis is starting to recognize who we are – let’s keep showing them.

Earned my shirt.

2nd Anniversary Workout – This Saturday (8/17) at The Mothership
Sign up for the IronPAX Challenge

Mullet Barrows

THE SCENE: Warm, Dry, and Clear
F3 WELCOME & DISCLAIMER  Yes to the welcome. Everyone was disclaimed exactly 15 hours after the beginning of the workout. 

30 – SSH, 10 – Imperial Walkers, 10 – Daisy Pickers, 10- LBAC (both forwards and backwards), 30 seconds of a free stretch.
Mosey to the bathroom to use the wall for a 10 -Caterpillar ( arms walk out from a standing position, complete one merkin, then arms walk backwards to upright position). PAX were encouraged to use the wall of the bathroom in order to modify the workout.

Then, mosey to complete 10 squats. Then, Rinse and Repeat for 10 more Caterpillars and 10 more squats.

Mosey to billboard for 15-hanging legs to chest and 30 LBC. Rinse and repeat. After round 2, PAX planked until all in.

Mosey to rugby field for Merkin Mullet Barrows. YHC split PAX into groups of 3. Each group had 2 PAX wheelbarrow towards one end of the field, while the 3rd PAX completed 10 merkins. Once the merkins were complete, the PAX would run to catch up to his group and switch spots with one of the wheelbarrowers. PAX went the length of the rugby field. Groups that reached the end of the rugby field then went to join the group at the 6 and started again.

Moseyed to the baseball stands for another round of 15 – hanging leg raises and 30 LBC’s. PAX completed 3 rounds before moseying back.

Finally, moseyed back to the bathroom wall and completed another round of 10 Caterpillars and 10 squats. YHC encouraged PAX to complete 50 squats while waiting for all in.


30 – WWI Sit Ups, 30 – Dying Cockroaches, 30 – Freddy Mercuries

9 PAX (1 FNG)

YHC discussed the need to share with our close relationships. Because we have close relationships with friends, family, etc, we need to honor those relationships and share if we are ever hurt by those we are in relationship with. YHC also talked about doing that in a way that doesn’t hurt those we are sharing with. As leaders and HIM, we should be ready to share our true feelings with others and be ready to listen when our friends/family are sharing with us.

Building a weinke where men of varying degrees of fitness can get a good workout is hard for me. I think that I completed that task through today’s workout.



One Man Down

THE SCENE:  Basic with a splash of leftover rain.

F3 WELCOME & DISCLAIMER:  Delivered by the AOQ while the QIC drove up.


SSH x 25 IC (First 4 led by AOQ)
Squats x 10 IC
Imperial Walkers x 10 IC
Hillbillies x 10 IC
Arm Circles x 10 IC
Reverse Arm Circles x 10 IC

Mosey to skate park, picking up the pace considerably about half way.


One man gets down in the bowl and performs Burpees x 10 OYO while the PAX outside of the bowl perform a set exercise, AMRAP.  When man down finishes, he gets out of the bowl, and the next man goes in.  PAX get a short breather during exchange.  (Am I not merciful?)  Once each man has completed his Burpees, the out of bowl exercise changes and a new round commences.  Exercises were as follows:

  • Round 1:  Derkins
  • Round 2:  Split Squat (back leg elevated)
  • Round 3:  Carolina Dry Docks (feet elevated if you bad)
  • Round 4:  Box Jumps


While still at the skate park, complete one round of routine above with Abyss Flutterkicks (legs out into bowl) and decrease man down Burpees to 5 reps.

Mosey back, stopping to complete Pull-ups x 5 OYO on the way.

Freddie Mercy for 30 seconds
Bridge hold for 30 seconds (ish)

COUNT-OFF & NAME-O-RAMA:  8 PAX (0 FNG).  Moth Balls, Four Eyes, Jail Bait, Doc Hollywood, Chioccetti, Teacher’s Pet, Bookworm, Toms (QIC)

CIRCLE OF TRUST/BOM:  We can’t see the future and do not know what today’s difficulties are preparing us for down the line.  The best parts of me were formed in the midst of circumstances I would have never chosen.  Stay the course, and don’t try to shortcut the process.

MOLESKIN:  If you haven’t incorporated AMRAP routines into your arsenal, do it.  It is both accessible and demoralizing.


Lazy Dora at The Sandlot

THE SCENE: For July in Memphis… absolutely AMAZING.



  • SSH x20 IC
  • Daisy Pickers x15 IC
  • IW x15 IC
  • Hillbillies x15 IC
  • Arm Circles x20 IC
  • 30 seconds to stretch legs OYO
  • 30 seconds to stretch shoulders and arms OYO
  • Mosey to the rugby field


At the rugby field, we got the heart rates pumping with a round of RED BARCHETTA.

  • Sprint 100 yards, 100 SSHs, sprint back and plank til all in.
  • Sprint 75 yards, 75 mountain climbers, sprint back and plank til all in.
  • Sprint 50 yards, 50 LBCs, sprint back and plank til all in.
  • Sprint 25 yards, 25 merkins, sprint back and plank til all in.
  • Sprint 10 yards, 10 burpees, sprint back and plank til all in.

Once the hearts were pumping, we partnered up for some LAZY DORA.

  • While Partner 1 performs 10 merkins, Partner 2 holds plank. Switch and repeat to 100 total merkins.
  • While Partner 1 performs 20 LBCs, Partner 2 holds 6-inch leg raise. Switch and repeat to 200 total LBCs.
  • While Parter 1 performs 25 squats, Partner 2 holds Al Gore. Switch and repeat to 300 total squats.

Fortunately we had some more time for a MODIFIED RED BARCHETTA, AKA, more FUN.

  • Bear crawl to the 10 yard mark for 10 burpees.
  • Bear crawl to the 25 yard mark for 25 merkins.
  • Bear crawl to the 50 yard mark for 50 LBCs.
  • Bear crawl to to the 75 yard mark for 75 mountain climbers.

Total reps (per PAX):

  • 200 LBCs
  • 150 mountain climbers
  • 150 squats
  • 100 merkins
  • 100 SSHs
  • 20 burpees
  • Plus some sprinting and bear crawling


  • American Hammer x25 IC
  • LOLs x20 IC


7 Total PAX (1 FNG): Dewey, Blue (FNG), Tuco, Crayfish, Sir Mix-A-Lot, Altar Boy, Easily Amused


In Acts 22:25, Paul uses his privilege as a Roman citizen to escape a beating. Paul recognizes the various privileges he has, and he ultimately uses it to escape potential death in order to make his way to Rome to continue to build and encourage the the Church.

That brings up an important conversation: as people with various privileges, what does it look like for us to (1) recognize our privilege then (2) serve others from our various places of privilege so that people are empowered and society is more just and beautiful?

This sort of weather in July is a real gift. Grateful to be able to enjoy it with these friends, and for FNGs becoming friends too. @Blue heard about F3 during a hair cut with @Flobee!


The Grinch is happening this Thursday at The Barracks and Friday at Arcadia.

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.

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.

Double Quarter Pounders at the Sandlot

THE SCENE: the weather could not have been better for a BC.  just an absolute delight.

Slow 0.5 mile mosey around the park for starters, Daisey Pickers x 15 IC, “Groin Pickers” x 15 IC (named by Sir Mix…essentially a Daisey Picker that is lateral with a three count to each side and coming up with a hip thrust counting as 1 rep), Polka stretch x 15, arm circles 20 forward, 20 reverse, SSH x 25….Mosey to the rugby field
Classic Quarter Pounder:

  • Sprint 25 yards – 25 Merkins (run backwards to goal line)
  • Sprint 50 yards – 50 Squats (run backwards to goal line)
  • Sprint 75 yards – 75 Mountain Climbers, 2 is 1 (run backwards to goal line)
  • Sprint 100 yards – 100 SSH (run backwards to goal line)
  • BBS, Gas pump, or Flutter kicks til all in
  • Ab circuit: 25 BBS, 25 Flutter kicks, 25 gas pumps, 25 LBCs
  • Rinse and repeat

Quick mosey around softball fields to billboard on Central side for 1 min of AMRAP pullups; finished 0.5 mile mosey back to flag for MARY

Captain Thor… 1 BBS: 4 American Hammers; Crew made it to 10:40. Thunder claps.
6 PAX; no FNGs
PAX encouraged to take 30-45 seconds to focus on God’s work in their lives.  Encouraged a moment to be still and consider all the things that he is doing that we often are too busy or distracted to realize.
Solid group for a Tuesday BC.  Guys showed up and put in the work and it is always encouraging to be with HIM that are willing to put in hard work.

Enjoyed a brief mosey from the Hamp with Easily Amused and appreciate his willingness to lead SOS devotion this week in Binghampton and Orange Mound.  Thunder claps to him!
Thankful for Handsy’s wife’s recovery after her surgery; Prayers for the Harkins family having to deal with 2 separate tragic losses and the strength to engage them well.  Four Eyes on Q at OF tomorrow.