Be A Pro

Date: 15JAN2019

AO: The Sandlot

QIC: Gus

PAX: Chioccetti, Soybean, Toms, Lodge, Four Eyes, Moth Balls, Altar Boy, Gus | FNGs: N/A

Conditions: 39F; nice and cool



Burpees OYO x 25
90-second plank
SSH IC x 25
Daisy Pickers IC x 25
Burpees OYO x 25
60-second plank


HSPUs / Squats

Stop to wait for Six; burpees while you wait

Burpees OYO x 25

Flutter kicks IC x 25
Hello, Dolly! IC x 25

Ratchet Shoulder Blaster to ENDEX

Count-o-Rama (8)



To obtain proper personal alignment, he must stop seeking to seem and determine to be. He must decide to turn Pro rather than continue life as an Amateur .

The superficially-committed Mascot is an Amateur. To him, what truly matters is only that he make periodic resolutions and look like he is trying to fulfill them. Then, when the circumstances of his life inevitably undo whatever small progress he might have made, he can repeat the process without being completely embarrassed. For that man it is all about the appearance of the process not the substance of the progress.

The fully-committed High Impact Man is a Pro. He views his proper personal alignment as a skill that requires daily practice to first obtain and then continually sharpen. Determined to be rather than merely to seem, a HIM focuses on Preparedness absent any concern of how that appears to the world.

The easy application here is to be prepared to Q a Workout. It’s something I’ve failed to do in the past, and I just improvise as I go along. I was acting like an Amateur, and I’m the Nantan! I’m installing Bricks to make sure that doesn’t happen anymore.

The harder application of this principle in my life is being a Pro Dad and Husband. Right now, I live with a 2-year-old, 4-year-old, and a wife who is 23 weeks pregnant. My life is chaotic. I can choose to be mentally, emotionally, physically, and spiritually prepared as a Husband and Dad; the DRP, Prayer, and support from my Shield Lock will get me there, The other choice is to be an Amateur and react to the circumstances of my life, a choice that will inevitably lead to big mistakes as I allow my emotions to rule.

MOLESKIN: Nobody really liked all those burpees.

Crucible 2019


noun: crucible; plural noun: crucibles
a situation of severe trial, or in which different elements interact, leading to the creation of something new.
“their relationship was forged in the crucible of war”

Get ready for the Crucible, an event that will challenge the pax of F3 Memphis to come out the other side better MEN.

March 30, 2019 the pax will gather at Old Forest at 0600 for our first Crucible.  We will travel(RUN) to 5 different AO’s across the region(14+ miles) with a 20-minute beatdown at each AO, led by the HIM of F3 Memphis.
Begin preparing your souls for a 3+ hour endurance event hosted by Shoestring, our 1stF Q.  We will run as a group with no man left behind. We will have a Q for each of the 20 minute beatdowns at the designated AO’s.  There is no fee for entry and this will test the pax physical abilities.
The AO’s we will visit:
Old Forest (startex)
Bermuda Triangle
Blazing Saddles (endex)

Punting on the Pitch.

THE SCENE: 25 degrees, rugby pitch was frozen. Great time to make tough men tougher.


Daisy Pickers IC  15
Windmills         IC  15
Imperial Walkers    IC    15
Hillbillies    IC    15


Mosey to the Rugby Field.

Bombs with a rugby twist. (partner exercises)
Burpees 90
Overhead Clap 125
Merkins 210
BBS 225
Squats 125
Punt the football through the Rugby goal posts.
Success: Pax subtract 25 reps from the overall count.
Failure: Pax add 10 reps to the overall rep count.


Pax line for 2 lines about 40 yards apart. 1 Pax runs with the football to the other end then hands off the football. That Pax then runs back in the opposite direction. Each Pax completed 2 sprints.

WW1 IC 15
Dying Cockroach IC 10.
Plank for 60 seconds.
Moth Balls, Chioccetti, Teacher’s Pet, Alter Boy,Toms, Orange Julius, Jail Bait, Park Bench.

2 Corinthians 5:10 For we must all appear before the judgment seat of Christ, so that each of us may receive what is due us for the things done while in the body, whether good or bad.

Ultimately, each of us will give account of our lives here on Earth. The importance of not letting sin predominate in our lives cannot be understated. Sin is in many like an infection or a malignancy. It starts out small, but if not removed, takes hold of our lives and can completely control us. However, its effects can be subtle, even to the point where the sin itself is felt to be good or even righteous.

Christ pointed this out with the pharisees in the New Testament, many of whom felt that persecuting and crucifying Christ was doing Gods work. The consequences of this type of “willful blindness” to sin can be devastating.

Given the eternal implications, its important to not accept even the smallest sin in our own lives.

Awesome group of Pax today! YHC could sense high energy from start to finish! The rugby pitch makes a great place to post.
Jail Baits Christmas celebration with MAM affecting a significant number of under served children.

The Grinch Sandwich

THE SCENE:  About 38 DEGREES, Dry, Almost no wind.
F3 WELCOME & DISCLAIMER Yes, explained the purpose of each F and explained that I am not a professional.
30 SSH’s, 15 Imperial Walkers, 10 Daisy Pickers, 10 Windmills, 1 minute of Free Stretching
We Started with The Grinch Workout (run .5 mile, 25 pull ups, 25 hand-release merkins, 25 jump squats, 25 Big Boy sit ups). We held Al Gore until all PAX were in from the run, and held plan until all PAX completed the exercises. Then, we jogged to the rugby field for some Four Corners.

  • 15 Burpees (Then, run backwards to next corner)
  • 15 J-Lo’s (Then, Bear Crawl to next corner)
  • 15 American Hammers (Then, run backwards to next corner)
  • 15 Should Taps (then, Bear Crawl back to the first corner)
  • We then held plank until all PAX were in.

After completing the Four Corners exercise, we rinsed and repeated The Grinch (.5 mile run, 25 pull ups, 25 hand-release merkins, 25 jump squats, 25 Big Boy sit ups).

Then, we headed back to the flag for some Mary.

Once PAX got to the circle, they began doing 15 J-o’s, then 15 American Hammers (they rinsed and repeated this until all PAX were in from The Grinch work).  Then, 20 Flutter Kicks, 15 Box Cutters, 10 LOL’s, and 31 Pickle Pounders.
8 PAX (0 FNG’s)
YHC discussed John 1 and how God revealed himself to us through The Word, Through Jesus, and is now revealing himself to us through  the Holy Spirit. I shared how my M and I are continuing to understand that how we love others is a way that The Lord reveals himself through us. The challenge was to pray that God would continue to use HIM, like us, to reveal pieces of His character.
It is always encouraging when in the middle of a hard workout when others are struggling to complete the task, but continue to work through it. YHC noticed that during the last set of The Grinch, PAX were grunting and laying in the grass. YHC felt that even thought the task was difficult it is 1.) ok to struggle and 2.) better to struggle through hard things together in community.
A complete The Grinch workout will be attempted on Monday, December 17th.

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.

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
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.

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.

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.


Bachelor Burpee Blowout

THE SCENE:  No rain; but wet ground

Side straddle hop IC 20x

Hill Billy IC 20x

Imperial Walker IC 20x

Windmill IC 20x

Burpee Blowout Mile (2x)

  • First quarter mile 20 burpees
  • 2nd quarter mile 15 burpees
  • 3rd quarter mile 10 burpees
  • 4th quarter mile 5 burpees
  • 5th quarter mile 10 burpees
  • 6th quarter mile 5 burpees
  • 7th quarter mile 10 burpees
  • 8th quarter mile 5 burpees

Heel touch IC 20x

Flutter kick IC 20x

Heels to the heavens IC 20x

LBC IC 20x

Bookworm, Moth Balls
It’s important to work on our self-esteem for the benefit of others. You never know who needs your friendship!

Insert any personal comments, notes, devotion content, etc.

Chiochetti on Q the following week!

Sand Bears, Burpees, & Broadjumps

THE SCENE:  Cool front hasn’t hit yet but grateful that we’re past the heat of the summer.  We were somewhere in the lower 70s and dry.

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


Sand Bears & Burpees
We moseyed to the Beach Volleyball Pit and partnered up. One man on each side. Man 1 bear crawls the width of the sand pit while Man 2 does Burpees, when Man 1 reaches the other side, they trade. We did this mayhem until our arms were shaking (for about 20-25 minutes I guess).

Broadjumps & Lunges
We moseyed over to the Union Ave. on-ramp mountain and made our way up by doing a broadjump, 3 lunges, then another broadjump, 3 lunges, etc. We made it to the top of the hill then moseyed back down and around the skate park swimming pool.


Lay on your front with legs dangling in pool. Lift up your legs to 180 degrees, go back down to 90 degrees, rinse and repeat in cadence x 10

Turn over to your Six, make big circles with your legs with your feet going down into the pool and up into the sky.  Like the O in ABCs.  Toms made us do almost 40 of these.

James Bonds
On your 6 in seated row position (leaning back with legs about 10 inches off the ground) hold your hands in front of you like your holding a gun. Hold for 10 count and then slowly point your finger gun to the right for 10 count. Swing finger gun all the way to the left for 10 count and then back to the middle for another 10.

Lay on your six with legs dangling in pool. Lift up your legs to 90 degrees, go back down into the abyss, rinse and repeat in cadence x 10

Mosey back to start.

Mothballs, Toms, Soybean, Chiachetti, Jailbait, Crayfish

Do hard things.  Right now my hard thing is raising a 16 year old.  Hormones are raging, he’s going through some stressful things, and it is difficult to parent him to say the least.   Trying to remember what not to do from my memory of the reactive, conflict-generating style of my father, I’m seeking to find a balance of non-response for the sake of defusing while not running away or avoiding because it’s hard.  Several years ago when my kids were starting school (oldest was homeschooled in kindergarten and was starting at Campus School for 1st grade and my daughter was starting Kindergarten at Downtown Elementary).  This was stressful and anxiety-inducing for them and for my wife and I.  So I some how scheduled an out of town work trip the first week of school.  Looking back I see that I was unconsciously distancing myself from the situation because I wasn’t strong enough to deal with it, to be there for my wife, my son, and my daughter.  Today I’m seeking a different approach and praying to be present, not run away, and draw close to my wife and my God––especially when going through difficult situations.  My challenge for the PAX is to not run from hard things.  With God’s help and support of your brothers you are stronger and tougher than you realize.  Let’s take it one day at a time, one step at a time, and be there with the ones we love through their struggles and stress.