Did We Do This Already?

At last! The gloom is dark again! Just the way the good Lord intended. Probs been this way for a while but YHC’s been AWOL doing dumb Navy stuff for about 6 weeks so whatever. It’s new to me.

Oh yeah, Poplar showed up late. SMH.*

Welcomed and thoroughly disclaimed our FNG. Someone had to make him feel welcome since his up-line wasn’t even there yet. (Poplar🤦‍♂️)*

Shared the F3 mission statement as well.

SSH x20 IC
ISW x20 IC
Abe Vigoda x10 IC
Some stretches for the hammies, chest, and tris

YHC was on Q last minute so, in a pinch, decided to do an exact repeat of his last Q.

Alternating Offset Merkins x50
(We were gonna do this with CMUs but half of us, including YHC forgot to bring CMUs so we used the parking space stops. Is YHC a quick thinker or what?)

200ish yard mosey to pavilion 

Aiken Legs at the pavilion
– 20 Air Squats OYO
– 20 Box Jumps OYO
– 20 luges IC (2=1)
– 20 Smurfjacks IC

1/4 mile mosey to the tennis court for Absolution!
-Absolution x5 Click here for the deets
-1 lap around the court incorporating front/rear moseying and side shuffling
-Repeat 3 times for a total of 20 reps and 4 laps

1/2 mile lap ending at startex for some 11s using burpees and squats.

We did 3 exercises led by by the PAX but YHC failed to adequately document these events in real time and now the world may never know the real story of those true American Heroes.  I’ll never forgive myself.

6 PAX (1FNG) Ace, Poplar, No Fuego, Tree Hugger, Short Timer, Soulja Boy

Nothing prepared. Spoke from the heart on what YHC has learned in the past several weeks about good leadership:
-Leadership is Hard. It requires getting out of your comfort zone and doing hard things. Physically, mentally, and emotionally.
-Leadership is not about you. It’s about those you serve. make no mistake, good leaders are servants.
-Failure is part of leadership. It’s not about how many times you fall, It’s how many times you get back up. Challenge is good. A great and necessary reality which does not mar you, but in fact strengthens you.

F3 exists for the purpose of promoting and invigorating male leadership. If you have been coming for the workout and have never seized the opportunity to lead others YHC encourages you to do so.

It is great to be back! Thanks to Short Timer for holding it down as AOQ. Now go and launch that Atoka AO, Bro!

It was great meeting Poplar and our FNG, ACE!

Congratulations to our brother, Gilligan! Everything is different now brother. Enjoy it.

Talked about GR12 and Goruck.

Cockpit Backblast: Batteries Not Included

Calm and 68°F

Disclaimer Provided


Side Straddle Hops
Daisy Pickers
Arm Circles

PAX moseyed to the Pavilion and did the following exercises:

  • Derkins x 20 (OYO)
  • Box Jumps x 20 (OYO)
  • Nolan Ryans x 20 (each side OYO)

PAX moseyed for approximately 1/4 mile, stopped, and did the following exercises:

  • Burpees x 20 (OYO)
  • Flutterkicks x 20 (IC)

PAX moseyed for approximately 1/4 mile, stopped, and did the following exercises:

  • Carolina Dry Docks x 20 (OYO)
  • Crunches x 20 (OYO)

PAX moseyed to the Pavilion and did the following excercises:

  • Erkins x 20 (OYO)
  • Sit on the Wall (60 seconds)
  • Dips x 20 (OYO)

PAX moseyed to the Tennis Courts and did the following exercises:

  • 11’s – Big Boy Situps and Monkey Humpers
  • 2 Laps around court in the following sequence:  backwards mosey, sprint, shuffle step.

PAX moseyed approximately 1/4 mile and did the following exercises:

  • Merkins x 20 (OYO)
  • Leg lifts x 20 (IC)

PAX alternated between a mosey and sprints for approximately 1/4 mile and ended at Stardex

With 1 minute left for Mary, Flobee led us in bicycle kicks in cadence.

Tree Hugger forgot to do count-off/name-o-rama (penalty burpees?); there were 5 PAX:  Tree Hugger, Poplar, Short Timer, Flobee, and Gilligan

Just shared  a thought that I have shared before that every time you show up you are getting a little better; it may not always feel like it, but you are always improving when you post.



Kettlebell at the Cockpit

THE SCENE: 77 degrees at The Cockpit

Disclaimed. Not a professional. Not even close.

Windmill IC 20
Overhead Clap  IC 20
Daisy Pickers IC 20
Big Arm Circles IC 20 (Forward 10, Reverse 10)


Mosey Lap around the track.
Rotate with CMU:
Bent-over-Lat Raises 20 OYO then
5 Burpees, 5 Merkins, 5 Bodybuilders.
Tricep Extensions 20 OYO
5 Burpees, 5 Merkins, 5 Bodybuilders.
CMU Curls 20
5 Burpees, 5 Merkins, 5 Bodybuilders.
Rinse and Repeat.
2nd Mosey lap around the track.

Kettlebell Tricep Extensions
One arm-20 each arm 15 pound KB
Kickbacks-20 each arm 10 pound KB
Shoulder Flies 20 each arm 5 pound KB
CMU curls 20
Rinse and Repeat

Right-sided crunch IC 20
Left-sided crunch IC 20

Tree Hugger, Poplar, Short Timer, Orange Julius
1 Timothy 6:6

But godliness with contentment is great gain.

This verse has been a constant challenge for YHC for a longtime. In our day-to-day affairs it is easy to get caught up in so many temporal matters we forget what is really important an what we are here on earth for. We live in a culture and society where people and success are rated by their accumulations of wealth, status, homes, cars, sex etc. Sometimes its difficult to sort out what is really important when viewing life by these standards.

Last week, YHC received a jolt of reality with some very sad news:
An associate passed away suddenly while at work.
Like many of us, he was a husband, a church member, a father, a son, a brother, a busy professional.

He will be greatly missed by many.

His obituary can be found in the Oxford Eagle:


The events and sad news from last week are a sobering reminder to use our brief time here to focus on those things that really matter.

Prayers for Poplars Mother and family as they deal with the challenges of her recent diagnosis of terminal malignancy.

Great group to run with today!

Jailhouse rock workout

THE SCENE:  67 muggy and dark

20 x ssh 20 x daisy pickers 20 x arm circles 20 x ssh
i found a jailhouse type workout online so i made a variation of that .5 mile mosey 25 merkins  25 baby crunches 25 flutterkicks           25 derkins   25 explosive lunges  .5 mosey 20 spiderman merkins 25 freddy mercurys 25 flutterkicks .. rinse and repeat 2 more laps but during one strech we did an  indian runwhile listening to bluegrass.  and all in all we 2.20 miles with lots of exercises in between. I realized pretty fast the workout i had came up with oringinally was way to short so definetly had to improvise with lots of freddy merucrys  and flutter kicks

15 x flutter kicks 15 x freddy mercurys 15 x baby crunches
flobee, short timer,treehugger,poplar
just talked about a verse in Mathew 11;12 From the days of John the Baptist until now the kingdom of heaven has suffered violence, and the violent take it by force. I also mentioned joshua in the bible and how brave and radical warrior he was.  I just wanted to get the point of across sometimes as men we have to be aggresive. Dont be to complacent and let the opportunities God has for us pass us by without us standing up and fighting for it when we have to.
Prayer request for Poplars mother in law, A young boy short time brought up and Bathouse’s  brother.

The Pavilion Seven

Warm and Muggy; a typical Memphis morning


Side straddle hops x 20
Daisy pickers x 20
Imperial walkers x 20
Arm circles (forward and reverse)  x 20

The Cockpit has a nice pavilion with a concrete floor and concrete benches which provides many exercise opportunities.  The workout started with a mosey lap around the track (about one-half mile).  Q setup 7 areas inside the pavilion with a specific exercise.  We had 4 PAX for the workout; each one started at a an exercise area and we rotated clockwise until the PAX completed each exercise.  Each exercise was 20 reps; sitting on the wall was a 60 second count.  The seven exercises were calf raises (with CMU), lunges (2=1), derkins, erkins, shoulder press (with CMU), box jumps, and sitting on the wall.  After each exercise was completed, we did a rinse-and-repeat except the reps were reduced to 15 reps and sitting on the wall was reduced to 30 seconds; PAX rotated to each exercise until they were all completed.  After the second round was completed, PAX moseyed to the tennis court; PAX bear crawled around the tennis court.  When bear crawls were completed, PAX ran backwards along the shorter portion of the tennis court and sprinted along the longer portion of the tennis court; one lap was completed.  PAX then moseyed the remaining portion of the Cockpit track.

Flutter kicks x 25

4 PAX (No FNGs):  Poplar, Wall Builder, Short Timer, Tree Hugger

I shared the improvement that I have seen in my own fitness since beginning F3 in March.  Every time you make it to an F3 workout you always improve; it may not always feel that way, but you are always making progress when you show up.

I didn’t recognize Poplar when he first showed up (he was a few minutes late); it wasn’t until near the end of the workout that I recognized him as someone I knew and we discovered he actually lives down the street from Short Timer.  It was good to have Poplar at the Cockpit; we discussed the possibility about doing a Black Ops in Atoka.



THE SCENE:  Extremely pleasant 62 degrees. The Cockpit is a beautiful AO. Such a peaceful setting with the quiet park and the farmland surrounding it. 

Done and done.

Note: todays bootcamp was inspired by 2 previous BCs YHC has posted at. Hence the portmanteau. The first was Granolas “Daft Punk” at the Berm. Backblast can be found here: https://f3memphis.com/?s=daft+punk

The second was Phat Pats “Noodle arms in a Monsoon” at the Morg:  https://f3memphis.com/?s=Noodle+arms+in+a+monsoon

I’ll be honest, I didn’t actually think I would find the second backblast but, low and behold, it was there when I needed it. (Sorry for doubting you brother.)

Both these Qs left me with memories that will be with me until the dementia allows me to only remember my favorite flavor of jello in the nursing home.

    • YHC was met by 4 eager PAX who were more than ready to get started. Tree Hugger (at YHC asking) played his Bluetooth to SiriusXm allowing us to complete several of the particular exercises to music.


      • Daisy pickers   10 IC
      • American hammer 20 IC
      • Flutterkicks 20 IC
      • Nolan Ryans  10 each side IC


  • Mosey around the track
  • 3 songs (sorry YHC doesn’t know what the exact ones we listened to were) :
  • First one-bodybuilders all the way through
  • Second-jump lunges 2 each leg then 4 burpees.
  • Third-body squats.
  • Took a second mosey around the track to the Tennis Court.
  • Used 4 corners on the Tennis court Used a CMU and a Laz Plate (thanks Lazarus)
  • Corner 1-100 Body Squats
  • Corner 2-75 Overhead press with the CMUCorner 3-50 American Hammers (2 is 1)
  • Corner 4-25 Tricep Extensions with the Laz Plate.MARY:
    Shoulder Blasters
    Short Timer, Gilligan, Duct Tape, Tree Hugger, Orange Julius

    Have been reading some Old Testament passages lately that have stood out in my mind.

    Habakkuk 3:10-11

  • 10The mountains saw you, and they trembled: the overflowing of the water passed by: the deep uttered its voice, and lifted up its hands on high.11The sun and moon stood still in their habitation: at the light of your arrows they went, and at the shining of your glittering spear.12You did march through the land in indignation, you did trample the nations in anger.

    Habakkuk 3:17-19

  • 17Although the fig tree shall not blossom, neither shall fruit be on the vines; the labor of the olive shall fail, and the fields shall yield no food; the flock shall be cut off from the fold, and there shall be no herd in the stalls:18Yet I will rejoice in the LORD, I will joy in the God of my salvation.19The LORD God is my strength, and he will make my feet like deer’s feet, and he will make me walk upon my high places. To the chief singer on my stringed instruments.
  • These verses really speak out to me as to the nature of God. He is both awesome and terrible in his power, shaking the universe with a nod of his head, controlling the world in his hands, and setting the course for men and nations. Yet he is also loving and gentle. He cares about each and everyone of us. The passage, though descriptive of Gods majesty and power, really demonstrates Gods objectives in our Salvation by ending with words of reassurance and who we should be putting our trust in. 
  • Prayers for Short Timers friend who underwent surgery today at Le Bonheur Hospital. Prayers for safety for Duct Tape as he travels to Jacksonville, Florida.
    Hats off to Short Timer for consistency at the Cockpit. It does not go unnoticed.

Pecker Plate Parade

THE SCENE:  very nice.  Millington mosquitoes don’t mind the rain though.

ssh x 20
imperial walkers x 15
carolina dry docks x 20
back extensions
supermans x 20
bridges x 25
daisy pickers x 15
arm circles x 20
bridges x 25
supermans x 20

Quick mosey to playground:
started a roatation: one PAX did 6 pull-ups on monkey bars, one assisted pull-ups as needed, one did squats.
continued until each PAX did 5 sets of pull-ups.

Using 30 lbs. plates as weight:

front raises x 10
overhead press x 20

repeat for 5 rounds

Started another rotation:
One PAX did a farmer carry with 2 plates down the path by the building, then left on the path to the third tree on the right, then returned. Next PAX waited in wall sit, the other waited hanging on the monkey bars.
Repeated two rounds.

Last we did a overhead plate carry. Each PAX carried a plate overhead with arms fully extended. When one PAX lowered their plate they had to count the next number. All PAX stopped walking until all plates were raised again. We walked around the path past the building, left past the gazebo, past the tennis courts to the bridge, then back. We reached the count of 14.
Did 14 8-count body builders IC.

Had time for 25 flutterkicks before time ended.

Tree Hugger, Short Timer, Woodpecker

I’m starting a new position a work this morning in a different department. I’ve been thinking about the opportunity to start fresh with a new group of people. What kind of impression to I want to make, what do I want my reputation to be, what stupid stuff will I be known for now, etc.
I couldn’t help but think about how we do that every morning in God’s eyes. We get to wake up forgiven and perfect despite whatever we did the previous day and all the other ones before.

Lamentations 3:22-23
The steadfast love of the Lord never ceases;
his mercies never come to an end;
they are new every morning;
great is your faithfulness.

So far I’ve spent the first morning setting up my computer, drinking coffee, and writing a back blast.


I’d Rather BearCrawl with a CMU on my Back Than Do Another ManMaker

Little bit o’ heat lightning, but no thunder.  Let’s do this.

I honestly don’t remember if I did this or not.  Between checking the weather and worrying about running out of time, I think we forgot it.  I’ll do it twice next time.


We elected to skip the Warm-O-Rama after reports of other AO’s running out of time when they did this week’s challenge.

IronPAX Challenge Week 2:

4 8-minute AMRAP sets of the following:

Set 1: Squat Thrusters w/CMU
Set 2: CMU Curls
Set 3: CMU Swings
Set 4: CMU ManMakers

Rest exactly 2 minutes between each set.  During each set, run 25 yards out and back after every group of 25 reps.  Score is total reps completed from all 4 sets.


3 PAX: Choker (QIC), Short Timer, and Tree Hugger

Last Friday night was the City Ruck Tour.  I had been looking forward to it for several weeks.  But, it was also the last week before school started back up, the last week of band camp for my 2.0, the week after our church’s VBS, and several other family commitments and activities.  We’ve had a really busy summer and by the end of last week we were spent.

My M is very happy that I found F3; I’ve started and soon quit numerous workout plans over the years, and she’s glad that this one actually works.  But her happiness with F3 will not last long if it starts taking too much time away from the family.  So I invited her to join us on the City Ruck.  Although she is a runner and has a regular workout routine, she has never rucked before.  So I would not have been surprised if she had declined.  I told her that I’d love for her to do it with me, but if she did not want to I would decline as well and we would do something else together – she would get priority.

Long story short, she accepted!  We rucked the city together, got some great exercise, had a really good time together, and she got to see a little glimpse of the brotherhood I’ve been enjoying the last six months.  More importantly, she was reassured that she comes first for me.  F3 is great, and the 2nd F is something we all really need.  But most of all, we need balance.  Make sure your M and 2.0s know that they come first.

1. Tree Hugger noted halfway through the kettlebell swings that he would have preferred the PlasticPAX challenge.  I concur.

2. Those ManMakers – holy crap.

8/18: 1 Year Anniversary workout at the Mothership

9/21-23: Growruck

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.