Merkin Mile and Elevens

THE SCENE: A very sticky 72°


Did it.

-Side Straddle Hop x20IC

-Daisy Pickers x10IC

-Imperial Walker x10IC

Merkin Mile – .25 mile + 25 merkins x4

Elevens on the Tennis Courts – BBSU on one end and Monkey Humpers on the other

Dips, Squats, and Incline Merkins on the bridge- decreasing sets of 15, 12, 9, 6, 3

Because we still had a couple of minutes before Mary:  Mosey the long route back to the parking lot with 3 sprints added in between light pole to light pole.

Captain Thor  x10/40

Flutter Kicks x20IC

Dolly x10IC

Hand-Release Merkin x10IC

3 PAX – Wall Builder, Tree Hugger, Short Timer


Short and Sweet.

Giving Thanks

1 Thessalonians 5:16-18 – Rejoice always, pray without ceasing, give thanks in all circumstances; for this is the will of God in Christ Jesus for you.

We should always be giving thanks to God. In good times and bad.  When we give thanks there are three things that happen:

1.  It shrinks our thoughts of ourselves

2. It grows our love for God

3. It grows our love for others.

This was a repeat of the very first workout at the Cockpit.  Two months ago I posted for the first time and this workout kicked my butt.  I was extremely sore for the next several days.  Matter of fact, for my first three weeks of F3, I was in a constant state of soreness.  But now I’m getting better and that is what it is all about.


– Ruck Workout, The Mothership (Shelby Farms – FedEx Event Center Lot), 5:30-6:30 am – Heavyweight on Q
– **ONE YEAR ANNIVERSARY** Bootcamp Workout, The Mothership (Shelby Farms – FedEx Event Center Lot), 7:00-8:00 am – Gus on Q – Followed by iced coffeeteria and a BYOBreakfast celebration – invite your families!

Iron Pax Challenge – Cockpit

THE SCENE: 72 and humid…ish

Welcomed everyone and disclaimed the disclaimer

SSH – ICx10

Daisy Pickers – IC x 10

LAC -IC x 10 Forwards and backwards

BAC – IC x 5 Forwards and Backwards

Quick stretch of the arms/shoulders and legs

Iron Pax Challenge

50 Squats

40 BB Sit-ups

30 Merkins

20 BonnieBlairs (Jump Squats)

10 Burpees

Run 400 Meters

RINSE AND REPEAT for atotal of 4 rounds for time.

No time for Mary…. maybe next time.
8 Pax – Choker, Carport, Tree Hugger, Gilligan, O’Reilly, Sleep Number, Flobee, Short Timer
It was simple and sweat. Love your wife. If you’re not married love your girlfriend. Pray for her, let her know how important she is to you. She will be your biggest support and cheerleader in life if you’ll take the time to acknowledge to her how special she is to you.
Even though I “lead” the workout today. When I started I was already telling myself that I wouldn’t finish before the workout was over, but I did because this group of guys encouraged one another. My time was horrible but I finished and that’s what we are all supposed to do. Finish what you start.

City Ruck is this week. Look on Slack for details or Contact Bruce or Shoestring.

Aiken Legs, ABSolution, & 11s

Like 70ish or something. Suups muggy, we’ll say in honor of the KotB chalice. Get it? MUGGY! Sorry about that. 😑

YHC arrived at the Cockpit about a minute prior to Tree hugger who arrived about a minute prior to Short Timer and the gang was all there.

It’s warming back up from the recent unusually low temps so them skeeters are getting back out there in the gloom and they’re out for some of that high quality HIM hemoglobin. Can’t says I blame em but can’t says I want em so YHC brought a big ole can of Deepwoods Off. That junk is 🔥!

Short & sweet.

– SSH x20IC

– ISW x10IC

– Abe Vigodas x10IC

– Some stretches for the hammies, chest, & tris.

Started off with 50 alternating Offset Merkins using *CMUs Followed by a roughly 300 yard mosey ending up at the covered pavilion for some Aiken Legs.

Aiken Legs
– 20 Air Squats OYO
– 20 Box Jumps OYO
– 20 luges IC (2=1)
– 20 Smurfjacks IC (AKA Little Man in the Woods for some reason 🙄)

Mosey over to the tennis courts for some ABSolution!

Absolution x5IC (<- Click that link ryte thar if U don’t know.)
Mosey around the court incorporating front mosey, side shuffle, and reverse mosey.
👆 Repeat all that noise for a total of 20 reps and 4 laps.

Mosey back over to startex for 11s using Burpees and *CMU Squat Thrusts.

Nurp! No time.

Short Timer, Tree Hugger, Soulja Boy

YHC read the article that O Positive posted a while back titled “7 Temptations Dads Face”. There was a video embedded in the article which, Honestly was kinda dumb so no props there.

The article itself was about the importance of sacrificing for you children and them knowing that you are willing to do so. I thought to myself “Done! I sacrifice for my kids all damn day long! I go to work which sucks. I pay bills, buy food, and have opted not to own a boat so that they can own clothes.”

Then I made it down to the 7 item list of common temptations dads face and it became apparent to me the kind of sacrifice this article was talking about. Time. Fullfilling my responsibilities as a protector and care taker are great but they need ME just as much as all that stuff. Challenge to the PAX is to identify and recognize when the following excuses rob you of time devoted to your children and even your M.

1. A lack of time (guilty)
2. Wanting to rest (guilty)
3. A game or television show
4. Other people
5. Frustration with your kids (guilty)
6. A bad day at work (guilty)
7. Lack of financial resources

*CMUs were used safely and responsibly at the Cockpit this morning. YHC specifically noted to the PAX that we would not be throwing them and bearcrawling with them just sounds horrible so no.

If this BB seems a bit boring it’s because we were working WAYYY too hard to engage in mumblechatter at the Cockpit this morning. Sometimes you just gotta bite your lip and give it hell!

None. Was I supposed to say something? 🤔

To Hug a Tree and Burp an E

Well, PhP and the Corn Cob Pipe are a couple coquitos in, so it feels like the right time for a BackBlast. Here we go! 

THE SCENE: 65(degree sign) and friggin fantastic and the Cockpit! Bugs seemed a little timid with the temperature change and Phat Pat on Q. Tree Hugger showed up to spend his birthday morning with his 8 best friends and a lot of pain. More on that later.

9 PAX! NINE. This called for a welcomed pre-workout modification. No bigs.

You’d have to be there to know for sure. But pretty sure this was completed. Don’t “@ me” F3 Nation. 


SSH x20 IC
Hillbillies x20 IC
Deep Squats x15 IC
Windmills x10 IC
Merkins x10 IC

PAX partnered up with YHC flying solo, as intended (cause I’m a cowboy, on steel horse I ride. Wanted… WANTED! Dead or alive…). There were five stations set up around the half mile track at the Cockpit. They were like, such as follows:
– 50 Box Jumps under the pavilion
– 50 Overhead Presses w/ CMU
– 50 Merkins (at the corner Soulja Boy! DUH)
– 100 CMU Curls
– 100 LBC’s

PAX had to complete each set of reps individually, together, as a pair. Once completed, mosey to the next spot. The twist: If another group catches you, each PAX does 20 penalty burpees. If another group catches you because you fell behind from the burpees? More burpees. Or bc tired? Burpees. Or bc drank too much last night? Burpees. Fat??? Burpees… Old (looking at you Tree Hugger)??? Burpees!!

The goal was to get three laps. HAHAHAHAHA. As they old saying goes, “Goals were meant to be disappointed.”

Out of the two+ possible laps here’s the max that was accomplished: 150 Box Jumps, 100 Overhead Presses, 100 Merkins, 200 CMU Curls, 200 LBC’s, and 1 Mile run. Plus whatever Burpees one had to do.

PhP Deez Hips are Fire Style Stretching for 3 minutes, which bled into 6 minutes during COT.

9 PAX, No FNG’s

Whatever your reason for not completing your goals (better fitness, health, walk with God, family life) they are more or less all basically your fault, or completely outside of your control. Either way, bemoaning the consequences of your decisions will get you nowhere. Do the penalty burpees of life and move on. Make the HC to make the decision now, today, right after you screwed up etc. to then make the right decision that you should have done all along. And get better step by step (day by day, a fresh start over, a different hand to play, the deeper we fall, the stronger we stay, and we’ll get better, the second time around).

Cobains to Zima and Bootheel for making them run a quarter mile to their start position.
We sang happy birthday to Tree Hugger for the second coming of this Gloom’s* COT.
Boxjumps suuuuuucked. Hips don’t lie.
T-claps to Soulja Boy for running a fantastic AO.
Ummmmm… the sandwiches at SB Donuts are straight fire. Seriously, don’t know what that magic is, but I need more of it in my life.
No Fuegos little fire buddies watched us workout. Not a good look for the fire department. Just saying. #ABH (No Fuego has the best attitude though)
Gilligan officially knows his way around to three AO’s like the back of his hick yankee hand. Love it!
Bootheel is awesome. Never complains. Just puts in work.
Zima complains all the time.
Flobee is the best and fittest barber in the 901
And Short Timer is a HIM for taking over AOQ duties (as it were, if promotion stands).
Fantastic morning.

*Gus! LOL

Gilligan’s birthday tomorrow!
Other stuffz!

Iron Pax Pre Season Pain Up North

THE SCENE:  It was 74 and quite pleasant – I do believe the air is fresher at the Cockpit

  • I am not a professional
  • You are participating at your own risk
  • You are responsible for your own wellbeing
  • You are not being paid to be here and I am not getting paid either
  • Know your limits, do your best, push yourself and modify if needed


  • The mission and principles of F3 were also stated as will always be a custom when YHC Qs from now on
  • Burpees x 10 OYO (Soulja Boy was not happy – “man, I brought the flag”)
  • This was in honor of Pops
  • SSH x 20 – 1st 5 IC, next 15 silent (have to end on time or there was a penalty)
  • YHC failed miserably on this (got distracted by the engulfment of the fresh air by my nostrils in our Northern Suburb) and did not end with the other PAX therefore 5 bodybuilders were called for which all paid
  • Rinse and repeat – SSH x 20 – 1st 5 IC, next 15 silent (have to end on time or there was a penalty)   good thing – we would have had to do 10 this time
  • YHC was bound and determined not to repeat my 1st attempt and thankfully we all ended up together at the end
  • So F3 Greenwood has laid down the gauntlet for an August weekly challenge.  They decided to do a soft launch and after checking with AOQ SouljaBoy the Cockpit was in for the preseason challenge.
  • The challenge was this:
  • ELAPSED TIME scoring
  • 1 round
  • 25 hand release merkins
  • 100 yard bear crawl
  • 25 hand release merkins
  • 100 yard bear crawl
  • YHC realized that in my experience in F3, we usually haven’t bear crawled 100 yards at one time (or maybe I just havent been exposed to it) and there is a very good reason why!   IT SUCKS!!!!!
  • All the PAX pushed through and finished with some significant mumblechatter and we all wondered in our minds what the weekly challenges will look like if this is merely “preseason”

So because of this IronPax preseason challenge, YHC decided to modify the Weinke and take us on a short mosey over to the bridge.

  • On the bridge we did the following
  • Round 1
  • 20 Derkins OYO
  • 20 Dips OYO
  • 20 Merkins OYO
  • Round 2
  • 20 Mountain Climbers OYO
  • 20 Groiners OYO
  • 20 Merkins OYO
  • Then we moseyed over to the tennis courts for a change of scenery
  • Round 3
  • I don’t really remember but it was 20 of 3 different exercises (YHC fail – this is why you post your BB ASAP)  1 was Seal Jacks for sure…..maybe BBSU- ugh!
  • Round 4
  • Quick sprint – fence to center service line, fence to far baseline, fence to fence
  • Round 5
  • 40 Merkins OYO
  • 60 Squats OYO
  • 80 Overhead Claps OYO


  • Flutter Kicks IC x 20
  • Baby Makers IC x 20 1/4 (forgot to say halt on 20 count)

YHC shared with the PAX a blog post he recently read titled “Don’t be a Lone Ranger Whenever You are Burdened” which YHC has struggled with from time to time over the past year.


The name of the Lord is a fortified tower; the righteous run to it and are safe. (Proverbs 18:10) 

MEDITATION:When problems arise, or you feel overwhelmed, what do you do?Do you try to resolve the issues yourself, or do you seek help?Since many have a desire to always be in control, solving problems ourselves is a natural tendency.

But does God want this kind of independence from those who worship Him?As children, we ran to our parents whenever we had problems, or hurt ourselves.Why? Because we knew we could depend on them to help us.That is exactly the kind of relationship God wants to have with His children.

When Paul was talking about God’s mercy and compassion, he said:It does not, therefore, depend on human desire or effort, but on God’s mercy. (Romans 9:16)

Sometimes we have a tendency to rank our needs and group some of them in a category we call, ‘I won’t bother God with this these’.However Jesus invites us to come to Him with ‘anything’ that burdens us.“Come to me, all you who are weary and burdened, and I will give you rest. (Matthew 11:28)He doesn’t tell us to come to Him with only certain types of issues.

And when we come to Him, we will not be disappointed, because His Word assures us that He can provide what we need (which may be quite different than our ‘wants’).He gives strength to the weary and increases the power of the weak. (Isaiah 40:29)

ACTION:Have you been faced with overwhelming issues that seem to have no end?God calls you to come to Him with anything that burdens or worries you.Sometimes we fail to go to Him, because we want help immediately and we want to talk to someone we can see. God’s help may not fit our timetable of expectations, but He is God, so His timing is better than ours could ever be.His delay might be for the purpose of strengthening us in a specific area of our life. Another reason some fail to go to the Lord is, we have too much pride to admit we have a problem.

Don’t be a Lone Ranger – your F3 brothers will be here for you when you need them!  Lean on them and let them help you even if it’s just by lifting you up in prayer


  • Second time at the Cockpit and was humbled to have the opportunity to lead these HIM in a fundamentals workout
  • IRONPAX preseason challenge was no joke!!!!  Can’t wait for the first weekly challenge!  I have a feeling it is going to suuuuuuuuuuuuuck so good!
  • Not sure if the workout was “diabolical” like SouljaBoy pre-blasted but it smoked YHC
  • Enjoyed meeting Short Timer and always a pleasure to be with SouljaBoy near the Navy compound


  • GrowRuck is coming to Memphis September 21-23 – sign up before they hit the cap at 70
  • F3 Memphis helping launch F3 Mobile and F3 Martin – check out the pre-blast from week of July 30 for more information
  • Phat Pat is on Q Thursday


Soft and Supple Hands

A cool 70 degrees, probably. Sunny and shining, hips weren’t lying, on this fine KotB morning.

People have said that people were saying it was the best welcome they’ve ever felt, not that other welcomes weren’t also good, but this was the best, along with the disclaimer. It was magical. Believe me. 


15x SSH IC
15x Deep Squats IC
10x Wide Arm Circles IC
Reverse Reverse!
15x Hand Release Merkins IC

The Cockpit has a nice half-mile pavement path, perfect for not wearing gloves and bear crawling on so as to condition ones hands properly. So we did a lot of that:
– Bear Crawl 1/8th of a mile as a team, plank for the 6
– 15x Hand Release Merkins IC
– Bear Crawl 1/8th of a mile as a team, plank for the 6
– 15x Hand Release Merkins IC
– Bear Crawl 1/8th of a mile as a team, plank for the 6
– 15x Hand Release Merkins IC
– Bear Crawl 1/8th of a mile as a team, plank for the 6
– 15x Hand Release Merkins IC

5 Minute stretch… because the hips don’t lie.

5 PAX, no FNG’s

YHC pontificated on the meaning of life and what it means to be a High Impact Man in a world full of Sad Clowns. Or it could have been something else. I should really write these sooner.

While YHC doesn’t really remember the COT for this workout, he does remember the cries of his people. Some were wishing they had remembered their gloves. All PAX seemed to use the phrase “Phat Pat” as a curse word. It was very hurtful.

YHC had actually planned on a full mile. That was not possible this Gloom (RIP Granola), but will be something to aim for in the future.

2nd F Events!

The Cardio, Muscle Group, Core 450

THE SCENE:   An overcast muggy morning.

F3 WELCOME & DISCLAIMER:  Disclaimer provided.


Side Straddle Hops x 20
Imperial Walkers x 20
Arm Circles x 20; forward and reverse
Stretch shoulders and legs

Mosey to the tennis courts
Mosey around tennis courts x 2
Calf raises x 75 (standard, toes inward, toes outward)
Mosey backwards around tennis courts x 2
Lunges x 25; Flutter Kicks x 25
Mosey side step around tennis courts x 1
Squats x 25; Shoulder Taps x 25
Mosey around tennis courts x 1
Monkey Humper’s x 25; Crunches x 25
Mosey around tennis courts x 1
Merkins x 25; Reverse Crunch x 25
Mosey around tennis courts x 1
Carolina Dry Docks x 25; Ankle touches x 25
Mosey around tennis courts x 1
Derkins x 25; American Hammers x 25
Mosey around tennis courts x 1
Irkins x 25; Pickle Pounders x 25

Dealers choice of core exercises

3 PAX (0 FNG):  Tree Hugger, Short Timer, Soulja Boy


Recited F3’s Mission:  The mission of F3 is to plant, grow, and serve small workout groups for the invigoration of male community leadership.  QIC shared F3’s four quadrants of preparedness for life:

Q1:  Get right:  the pursuit of proper alignment
Q2:  Live right:  the dedication of purposefulness
Q3:  Lead right: the practice of virtuous leadership
Q4:  Leave right:  the construction of legacy

Becoming a high impact man “HIM” means the following:  gradually but consistently accelerating his fitness level to prepare for the unexpected.

The body is made to be used; let it lie fallow and it will not produce a good crop.  But if it is well plowed and carefully attended, the result is a bounty of preparedness.



Zima: refreshing citrus beverage or big meany-head?

THE SCENE: It was a glorious, 70° morning in Millington…

F3 WELCOME & DISCLAIMER: welcomed and disclaimed.

SSH IC x25
IW IC x15
Daisy Pickers IC x15
Arm circles IC x15 (+ reverse)

As typical at a workout led by YHC, we started with a Merkin 1/2 mile (one lap around track) – every 1/4 mile the PAX performed 25 merkins and held plank waiting on the six (aka waiting on the Zima). Then on to…

PAX partnered up for BOMBS – while one partner performed reps the other bear-crawled ~25 yards, performed 10 SSH, then backwards-ran back to partner, who kept team count of exercise.
Burpees – 50 reps
Overheads – 100 reps
Merkins – 150 reps
BBS – 200 reps
Squats – 250 reps

At this point we only had 3 minutes left so we immediately began Mary. 

Dealer’s choice:
Choker- Aw-Yeahs
No Fuego – Flutter kicks
Soulja Boy – American hammers

8 PAX (0 FNGs): Shania, Soulja Boy, Choker, Gilligan, No Fuego, Zima, Flobee, Short Timer

As has been the norm for YHC’s COT discussions as of late, we need to always strive to attack our weaknesses and make them strengths. YHC isn’t a good runner, so we ran. YHC isn’t great in overall fitness level (being old and fat) so we worked hard today. We could easily have a great workout that was more strength-oriented as that fits more comfortably into YHC’s wheelhouse, but instead we addressed the weaknesses. We should do this in all aspects of our lives, as it’s easy to rest and rely upon our strengths while ignoring our weaknesses. If we truly want to be the best representative of Jesus to the world, we should work to excel in everything we do.

Aycock Park has become one of my favorite AOs – it’s beautiful in the AM when the sun starts to peak out and there are lots of walkers and runners from the community. Just feels great being out there.

GrowRuck (Sept 21-23), City Ruck Tour (Aug 10), Ruck Sim (this Sat AM), Ruck Club Callout (this Sat PM) – there’s a definite pattern to the announcements today…

Start a Fire!


The weather was wonderful with very damp grass.



1. I am not a professional 2. You are participating at your own risk 3. You are responsible for your own wellbeing 4. You are here voluntarily, and you are not paying to be here 5. Know your limits and do the best you can

• SSHx20 IC
• Daisy Pickers x20 IC
• Big Arm Circles x20 each way IC
• Capri Lap
• Toy Soldiers x20 IC
• Merkins x20 OYO


Stone Carry

Partner Up and grab a stone from creek.

Between light poles one partner will transport one stone by way of lunge walk while the other partner AMRAP Merkins

Between light poles one partner will transport one stone by way of bear crawl and sliding the stone. the other partner AMRAP WWI Sit-ups (this is where the acrid smell of Fire Starting activities was smelled)

(All PAX for thoroughly worn out as we made our way to the corner of the tennis courts)

Stone relay ( as the name implies one partner ran the stone to the to the second fence post and then ran back then the other partner ran and carried it another two fence post until it was back in the creek)

The thing with the swing that is horrible.

(This is that thing where you put your feet on the swing and your hands go on the ground. You didn’t move your legs forward and backwards and try to hold your fat body up. It sucked).

Plank Inch Worm to pavilion

Wall sit while partner Stepups on picnic Table x 20



One minute plank

Stargazer IC 20x

Zima was struggling at the 15 count but I pushed on all the way to the 20.

Supine bicycle crunches – Flobee

Low plank J-Los – Zima

ShortTimer also led a Mary Activity

Red Light Green Light



Jasmine, Zima, Flobee, and ShortTimer


We all have a story to share. We all have a burden to carry. Show up to work. Show up at home. Show up at church. God has uniquely gifted all of us with a role to play and experiences that can help others better themselves no matter where you are in life. When your alarm goes off in the morning and you think “I could just go back to bed right now and no one would miss me if I don’t show up.” You are WRONG. Today we enjoyed a partner workout where we each carried the weight for a time and took the coupon a bit further. Life is not dissimilar to this. Together we are better. Separately we fail. So remember, show up to work show up to church, Show up for your family. Tell your story.


Be sure to register for GrowRuck

Speed and Agility Work

THE SCENE: After the great electric light show of July 15th, the morning welcomed us with a mug factor of 1000%. Ripe conditions for a tennis court sweat factory.



YHC gets excited at the sight of a swingset–too many possibilities. There was a pleasant four-swing set on the way to the courts which QIC could not resist. Four PAX – Four Swings…it was meant to be.

Superset 20 underdogs (TRX rows) and 20 overhead tricep extension x 2 rounds. Break up sets with 100 toe touches on swing set area barrier.

Tennis court

ROUND 1: Speed and Agility
1 – Low speed side shuffle (4 legs / sprint to opposite side)
2 – Sprint/backpedal (halfway, then full X 4 / sprint to opposite side)

Rinse and repeat X 3 total rounds

3 – Squares – sprint down / low shuffle right / backpedal / low shuffle left (2 sets of 4X)
4 – Squares –  quick feet down/ high knee shuffle right / quick feet back / high knee shuffle left (2X)

ROUND 2: Explosiveness and Balance
1 – On baseline, 20 jump squats…broad jumps…opposite baseline (1 jump squat X # of jumps it took you to get there) … walk it back
2 – One legged hop down / One legged hop back
3 – If benches, do box jumps X 30

ROUND 3: Overall Fitness
1 – Body builder’s down the court — do one then take two steps, do another, until all the way down. Bear crawl width of court. Repeat Body builder walks back to base line. Crawl bear to starting position for the finish.

FINISHER: Jailbreak sprint back to Shovel-Flag


Fantastic 4


Trust in the LORD with all your heart, and do not lean on your own understanding.In all your ways acknowledge him, and he will make straight your paths.

Be not wise in your own eyes; fear the LORD, and turn away from evil. It will be healing to your flesh and refreshment to your bones.

Honor the LORD with your wealth and with the firstfruits of all your produce; then your barns will be filled with plenty, and your vats will be bursting with wine.” (Prov 3:5–10 ESV)


Great AO–looked clean and crisp. TCLAP’s to Soulja Boy for getting the ball rolling out there, and more importantly, donating a trash bag to protect my seats from my slimy body for the 30 minute drive home.