When the lights go out

THE SCENE: 9/5/19 Quiet. Peaceful quiet. Zima already on the scene as sub-AOQ. Halfway through the workout, lights went out. Zima, “This is the part in the movie where somebody gets kilt or disappears” We had each other’s six, so All Good.


DP x15 IC, Arm Circles x 20 IC, Rev AC x 20 IC, Imperial Walkers x 20 IC

Rucking with Extras

  • Ruck .25 mile, 25 Ruck Curls
  • Ruck .25 mile, 25 Ruck Overhead Presses
  • Ruck .25 mile, 25 Ruck Skull Crushers
  • Ruck .25 mile, 25 Ruck Rows (Astro from the Jetsons, anybody?)
  • RINSE and REPEAT for 2.5 miles total

MARY: nada

2 PAX: Zima (sAOQ) and Photoshop (QiC), where the heck is errrybody?

Danger is Your Business
Our King, Jesus Christ, calls us to a new kind of life, His kind of life. “Follow me” is quoted more than fifteen times in the Gospels. Following Him, however, goes against prevailing culture—for which safety and security are utmost priorities. The kind of life to which Jesus calls us is not safe, nor secure.

Here’s a report from a man, the Apostle Paul, who lived it: Five times I received at the hands of the Jews the forty lashes less one. Three times I was beaten with rods. Once I was stoned. Three times I was shipwrecked; a night and a day I was adrift at sea; on frequent journeys, in danger from rivers, danger from robbers, danger from my
own people, danger from Gentiles, danger in the city, danger in the wilderness, danger at sea, danger from false brothers; in toil and hardship, through many a sleepless night, in hunger and thirst, often without food, in cold and exposure. (2 Cor. 11:24-27)

God didn’t design Paul for safe or secure; nor did He us. We’re all designed for big, dangerous lives: “. . . for God gave us a spirit not of fear but of power and love and self-control” (2 Tim. 1:7).

Okay, so what do we do?
Insert your name into 2 Timothy 1:7:

“. . . for God gave [ . . . you . . . ] a spirit not of fear but of power and love and self-control.”

Read it through again. Now, fast-forward to the end of your life; imagine friends and family saying that of you: “He was fearless. He had power and love and self-control.” What do you need to begin now, to ensure those words then? What bold changes will you make? Remember, your days are numbered (Ps. 90:12). Commit, brother, to make at least one change this week.

Zima is a great PAX to chatter with on rucks.

Iron PAX Challenge


Totes amazing.  70ish?  Nice cool breeze.  Had to check my calendar to make sure it’s really August in Memphis.  

Zima asked if I was being paid for this.  I replied in the negative.


Put on rucks.


Take off rucks.

2 PAX:  Choker (QIC), Zima

The COT doesn’t have to be a sermon.  It can be practically nothing, like today.

Today was simple and awesome.  Sometimes you just need some milez with a buddy.


Earned, not given

THE SCENE: Full moon, 72 degrees, glorious sunrise over the farm fields surrounding the Cockpit.

Disclaimed, know your injuries, medical history, modify anytime, stop as needed.

Imperial Walkers IC 30, Hillbillies IC 20, Windmill IC 20, Overhead claps IC 20.
Mosey lap around around the track, 1 lap, to the playground. At the playground each pax performed 10 burpees, 10 bodybuilders, 10 pullups, 10 merkins. Rinse and repeat.

Second mosey lap around the track. 50 SSH followed by by 25 little man in the woods (Smurf Jacks).

Sprint 11s approximately 20 yard distance. Diamond Merkins at one end, Squats at the other end.

20 little man in the woods.

BBS 20 IC, LBCs 20 IC, WWI situps 15 IC, Freddie Mercuries (Photoshop), Plank 20 seconds.

Chastain, Lochte, Steinbrenner, Photoshop, Ricky Bobby, Pablo, Double Vision, Spirit Stick, Orange Julius (QIC)
The Roman soldiers made use of the Testudo (Tortoise) formation with their shields both during battle and for needs off the battlefield. The combined strength when all men were working together made the formation strong enough to drive a chariot across (according to Cassius Dio 3rd century Roman historian.) “Indeed, it is so marvelously strong that men can walk upon it and whenever they come to a narrow ravine, even horses and vehicles can be driven over it.”

The guerilla warfare, such as was seen during the Bar Kochba revolt in Judea during 132-135 AD, men could fight in narrow alleys, doorways, and from street-to-street. The strength of the Testudo comes when all men are working as a unit. In essence, when the sum total of their combined strength and abilities exceeded each ones individual efforts.

Often in F3, our day starts out with “mock battle” as each of us push each other along in the gloom. Working out regularly with our brothers creates a test of will, strength and ability that (hopefully) pushes us to go beyond are perceived limits.

But that is just our time spent on the 1st F. The 2nd and 3rd F’s are also an integral part that can’t be ignored. In my own life, the social aspects of F3 are beyond what I would obtain in my usual church and work life circles.

Tapping in to those aspects of F3 is what makes it “more than a workout.” As I am challenged on a weekly basis to be a better man, husband, employee, Christian so I would challenge others to also “lock shieds” with your brothers on a regular basis. Like the Roman Testudo, we can truly accomplish great things.


Levee men earned the ghost flag today. Great work men!

See Slack

Soulja Boy Moratorium Q

THE SCENE: Soulja Boy (RIP) you are missed.           Ah, the Cockpit, known for trees, friendly community members with yippy dogs, kind words, functioning blockhouse bathrooms, strangely scattered playground areas, and bounded by soybean fields.

F3 WELCOME & DISCLAIMER:  Done with special emphasis on modification as YHC knew what we were about to attempt required stable dry surfaces, good stabilizer muscles, and balance.  The former of which we did not have, the latter of which is debatable.

WARM-O-RAMA:  rolling out the neck x 5 IC, reverse ” x 5 IC

THA-THANG:  Location: Blockhouse pavillion.  Action (without recovery): Balls to the Wall (30 secs),   Inverted Merkins x 10 IC, Inverted shoulder taps x 10 IC.  Dips x 10 IC, Wall Sits (30 secs), Donkey Kicks x 10 OYO.

Location: Gazebo.  Action 1 (without recovery): high plank at one end of the octagonal bench.  Decline Merkins x 10 IC, shuffle movement along the bench to the opposite end maintaining high plank position w/ feet on the bench.  Decline Merkins x 10 IC.  Action 2: PAX lined up facing Gazebo and performed Alternating Ankle tap Burpees AMRAP while one PAX ran into the Gazebo and performed Action 1.  When all in, PAX 2 took his turn.  Continued in like manner until all had taken a turn. Low Plank 30 secs (recovery)

Location: Back of the park btw two big trees set approx. 10 yds apart.  Action:  Partner 11’s.  One PAX pair went to one tree, one PAX pair stayed up against the opposing tree.  11’s with Donkey Kicks and Inclined Merkins performed against the tree trunk.  One PAX in each pair placed a bicycle inner-tube around their waist while their partner held the reigns.  Sprints between trees dragging partner performing 10 Donkey kicks, switching positions in the tube, and 1 Inclined Merkin.  Continued movements counting down on the DKs and up on the IMs.  Low Plank 30 secs (recovery)

Location: Shovel Flags.  Action:  Mt Climbers x 20 IC, Merkins x 10 IC, Squats x 20 IC, Burpee x 1 IC (to freak out Choker), Low Plank 30 secs.  

MARY:   American Hammers x 20 IC, J-Lo x 10 IC , Pickle Pounders x 10 IC, Boat Canoe (2 minutes), J-Lo x 10 IC (per Miracle Ear’s encore request), Low Plank (30 secs)

COUNT-OFF & NAME-O-RAMA:    5 PAX (0) FNGs, Choker (acting AOQ), Orange Julius, Miracle Ear, Commie, Tomb Raider
CIRCLE OF TRUST/BOM:   exert from Harry Caray’s (RIP) M:

“Time doesn’t slow down, doesn’t stop.  Not for you, not for me, not for anyone. We’ve been able to visit grandparents on our trip and sometimes reality is harsh. 

One day you won’t have legs that can jump. One day you won’t have arms that can push. Once day you won’t have the ability to do these workouts that you dread.  

Mobility is a GIFT. Exercise is a GIFT.  Your body is a GIFT. Don’t leave it in the wrapping paper.  Don’t let it sit there without seeing what it’s capable of.  Because one day burpees might be an impossibility and exercise might be a short walk down the hall.

Let’s not do it out of fear, but instead out of CELEBRATION for what is ours today, in this moment. Even if your victory is one push-up, if it’s one walk, or one jump, celebrate the one. Get moving. Embrace the seat, soak in all that your capable of in this very moment.”   Harry Caray’s (RIP) M 

MOLESKIN:   The running joke for this one was “jeez, I thought I was more athletic than I am.”  We experimented with a bunch of inverted movements, no one was injured.  We put in some work.  No one complained.  Commie never stopped smiling and those tree trunks were slippery and now they are coated in mud about 3 to 4 feet up.  I would have loved to have gotten footage of these things.  However, I’d settle for possessing a  community member’s body just to see what they see and to think what they’re thinking for the time it takes to shuffle quickly by.  

Prayers for Mayberry’s significant other who is battling cancer.  Prayers for Miracle Ear’s friend’s marriage.  Prayers for Commie’s new adventure.  Thanks given for the blessing of  wonderfully and fearfully created bodies.  Something that Paper Gus and Meter maid head do not have.  

Range Day with our new Bear Gun!

THE SCENE: An upper 60ºs morning with a wonderful fog to give today’s AO, or gun range, the perfect lighting. I knew we were going to get to shoot a new gun so it was hard for YHQ to not let the excitement show. Shorts weather but sleeves also acceptable here at the very military uniformed Cockpit.
F3 WELCOME & DISCLAIMER: Safety is always rule one at the range. So it was properly delivered as one shot to the center of the 10 ring!

You could taste the electricity in the air at this point. YHQ told the PAX a new firearm is waiting for our enjoyment and they were energized!

  • SSH IC x25
  • Arm Circles IC x10F then x10B
  • Daisy Pickers IC (SLOW AS GOD INTENDED) x10
  • Imperial walkers IC x15
  • Merkins OYO x 10
  • Mosey to the long range target of the walking track (far park bench). During this leasurly stroll our youthful PAX were hungry for a higher caliber run. So YHQ sighted in our target and fired them toward it. They ran with a joy that seemed it could last forever, but that ammo was going to run out shortly.
  • Upon arriving at the far target all PAX completed
    x20 Derkins and
    SSH IC x25
  • Mosey back to StartX for
    x10 Merkins and
    SSH IC x15

I expected more confusion since this was a 5 step operation but these were trained firearms experts who understood immediately how this set of excercises would mimic the firing of a gun. As soon as the range went hot, with a well curated soundtrack of gun themed tunes, the PAX turned this into a weapon of mass destruction!

The Bear Gun – A set of exercises that mimic the operation of a gun with the PAX traveling downrange as the projectile and striking a target. Then reload and shoot again based on PAX magazine capacity.

  • Hammer x10
  • Burpee x1 (shout “bang!” on jump)
  • Bear crawl to target
  • Exploding Jump Squat when you hit target
  • Reload = Lunge walk alternating with sprint
  • 12 round Mag was the call but this was too much powder. We did x5!After the first four shots one PAX ran off to splash (no proof says the PAX) and all the PAX looked like they were a bit sore from the recoil of this new weapon. Clearly we were all out of ammo!

    So a short reload was needed and over at the Pavilion the PAX produced

  • SSH IC x15
  • Carolina Dry Docks x20
  • Wall sit x 2min
  • Merkins x10

    Sprint to Short range target (yellow poles at end of parking lot) then back to StartX.

  • SSH IC x15

With our PAX looking like they had loaded up again, we returned to the range to continue firing The Bear Gun. Another PAX splashed 2 shots in and by the 3rd round it was clear our magazines (and Time) would only allow an 8 round capacity today.

Gomer lead us in a full-auto flutter kick for 60seconds and then the bell rang.
(5 PAX 0 FNGs) Tree Hugger, Gomer, Pillsbury, Choker, GunShow (QIC)
(2 splashes – one disputed)
Having HIMs on every side made it easy to remind everyone that we need to be passing on and pouring into the next generation of family and community.
Oh the Bear Gun will return soon! “Just let me know when so I can Q somewhere else.” means it was well loved! I think this may be the official traveling Gun Show from now on!
Several mentions of sick 2.0s, next weekend’s travel for the GF morons, a praise for good medical reports and YHQ forgot to mention the 2 year anniversary.

Rucks on

THE SCENE: Beautiful 60 degree morning with clear skies.


We put our ruck sacks on.

5 laps or 2.5 miles around the track at the Cockpit.


No Time.
Tree Hugger, Choker, Orange Julius (QIC)
Psalm 91:11 For he will command his angels concerning you to guard you in all your ways;

Whatever happens, nothing shall hurt the believer; though trouble and affliction befall, it shall come, not for his hurt, but for good, though for the present it be not joyous but grievous. Those who rightly know God, will set their love upon him. They by prayer constantly call upon him. His promise is, that he will in due time deliver the believer out of trouble, and in the mean time be with him in trouble. The Lord will manage all his worldly concerns, and preserve his life on earth, so long as it shall be good for him. For encouragement in this he looks unto Jesus. He shall live long enough; till he has done the work he was sent into this world for, and is ready for heaven. Who would wish to live a day longer than God has some work to do, either by him or upon him? A man may die young, yet be satisfied with living. But a wicked man is not satisfied even with long life. At length the believer’s conflict ends; he has done for ever with trouble, sin, and temptation.


Joined by Soulja Boy who provided PLC. SB never Fails!

See Slack

Putting Out Fires

THE SCENE: 81˚ feels like 88˚. Perfect day for putting out fires.

F3 WELCOME & DISCLAIMER Done and done well.


Arm circles x 20 IC, Reverse AC x 20 IC, DPs x 15 IC, IWs x 20 IC

Mosey to Gazebo as Start point bringing CMUs and a Water Cup.


Putting Out Fires
(supposed to be teams for competition, but with 3 PAX, did as a team)

1 full 5 gallon jug of water at start and 1 empty 5 gallon water jug 15 yd away.

PAX 1 as Fire Truck, lifts CMU while PAX 2 fills water cup from full jug and places on CMU to balance and carry said water without spilling to empty jug for ‘putting out fire’ (Any spilling earns 5 penalty burpees)

PAX 2, as Ladder Truck, carries another CMU and does rows with it, walking alongside PAX 1. PAX 2 takes cup from PAX 1 to start filling the empty jug.

PAX 3, as Pumper Truck, carries a full 44lb water jug alongside PAX 1 and 2.

Once water in cup is transferred into water jug at end, PAX return to start point. PAX with CMUs continue doing rows and 3rd PAX carries the 44lb jug.

At start point, PAX swap roles and RINSE/REPEAT process attempting to transfer all the water from one jug (source) to other jug (fire).

PAX transferred about 1/2 of the water before time ran out to start next exercise.


11s at Land of Plenty parking lot
(10 day rule on ground fries, although they appeared to be on day 11)

1 BBS, bear crawl across parking lot, 10 Merkins, backpedal to start
Rinse & Repeat adding one BBS, and subtracting one Merkin each round maintaining the 11.

No time left.

3 PAX (no FNGs): Tree Hugger, Soulja Boy (AOQ and coffee addict), Photoshop (QiC and PBC/ABC addict)


Stranger Things

Perseverance, Strength, Endurance, Grit…These are all words that most everyone wants to have describe them. We want to be tough, to be able to handle whatever life may throw at us, and there is nothing wrong with that desire. In fact, those are all good things to aspire to! However, Peter reminds us at the beginning of his 4th chapter that the path to those things spiritually is often through suffering. That sounds cruel or depressing, but it’s a fairly universal principle we see in lots of other areas of life.

If you want a muscle to become stronger, you don’t coddle it or never let it see pain or hardship…. any “fitness expert” who tells you that is trying to take all your money. To make a muscle stronger you make it suffer! You make it burn, make it strain, make it apply more force than it ever has before – and after all of that pain and exhaustion, your muscle recovers in the following couple days, and is left stronger than it was before. This should not surprise us, but this if often how God strengthens our “spiritual muscles” as well.

The reason Peter says that “whoever suffers in his body is done with sin,” is not to call us to some sort of weird self-inflicted physical punishment to overcome our sins. (You would think that goes without saying, but history has had a handful of groups interpret it this way) No, what Peter is saying is that if you have endured hardship, trusted God to lead you through horrific situations, or – in the case of his specific audience – been physically tortured for following Christ, then your faith will have been strengthened to such a degree that sin will have lost its grip on you. To be honest, the times I reflect on when sin had the biggest hold on me were the times I was most comfortable in my life and my faith. Pursue Jesus, be a “stranger” in this world, take some heat for it, wrestle and struggle and endure some tough times for the sake of living like Jesus would, and Peter promises you will find sin has a much weaker grip on your life.

Although Soulja Boy is ‘Not a Professional’ for workouts, he is most certainly a Professional PLC + PBC gent with his Tupperware® and Cold Brew w/additives.

Syllable Saving is a real thing as Trugger and SoBoy know. Thanks to SB for the actual name for that.

Forgot to mention, but F3 Memphis anniversary workout event is August 17 at Mothership.

NEK 1 of 2

Date: 07/15/2019

AO: Cockpit

QIC: Tiger Lily

PAX: Choker, Gomer, Gun Show, and Soulja-Boy

THE SCENE: Rainy morning with several pre-ruckers going. We gathered under the picnic area for the first part of this two part workout. Second part will be Wednesday at the Morg.



Ruck around the parking lot of the cockpit (approximately 1/4 mile)

Round 1:
50 Bag Facing Burpees OYO

Ruck around the parking lot of the cockpit (approximately 1/4 mile)

Round 2:
10 Rounds of:
3 bag drag Mericans
4 High Pulls
5 Front Squats

Ruck around the parking lot of the cockpit (approximately 1/4 mile)

No time for that…

6 PAX, no FNGs

Everyone has something in your life that is hard. Until you complete that hard thing, you it will define you. However, once you push that hard thing, it will elevate you to the next level. No matter what it is in your life push past it and it will get easier.

The mumblechatter was incredible this morning (limited during the burpees). The PLC was on point and the conversation was incredible. This was the first time that I posted with Gun Show and Gomer and they both are true HIM. Of note the Djibouti shirt was given to SB and I have no doubt that he is wearing it today.

Half a mile from the runway and coming in hot (and humid) at the Cockpit

THE SCENE: Not as hot as it could be…but definitely wet in the air.  



  1. 25 SSH IC
  2. 15 Daisy Pickers IC – SLOW as they are intended to be.  


  1. Squat 1/2 Mile – 50 squats each 1/4 mile
  2. Merkin 1/2 Mile – 40 Merkins each 1/4 mile
  3. Dip 1/2 Mile – 30 dips each 1/4 mile
  4. Lunge 1/2 Mile – 20 lunges (2=1) each 1/4 mile
  5. Burpee 1/2 Mile –  10 burpees each 1/4 mile


  1. 26 Flutter Kicks
  2. 26 LBCs
  3. ABCs
  4. Hold plank until time (40ish seconds)


3 PAX – NO FNGs – Bailout, Soulja Boy, Orange Julius


Adapted from Jon Gordon’s book Soup.

1. People follow the leader first and the leader’s vision second – It doesn’t matter if the leader shares a powerful vision, if the leader is not someone who people will follow the vision will never be realized. As a leader, who you are makes a difference. The most important message you can share is yourself.

2. Trust is the force that connects people to the leader and his/her vision – Without trust there is a huge gap between the leader and the vision.

3. Leadership is not just about what you do but what you can inspire, encourage and empower others to do.

4. A leader brings out the best within others by sharing the best within themselves.

5. Just because you’re driving the bus doesn’t mean you have the right to run people over –  The more power you are granted the more it is your responsibility to serve, develop and empower others. When you help them grow they’ll help you grow.

6. “Rules without Relationship Leads to Rebellion” –  As a leader you can have all the rules you want but if you don’t invest in your people and develop a relationship with them they will rebel. This applies amazingly to children as well. It’s all about relationships.

7. Lead with optimism, enthusiasm and positive energy, guard against pessimism and weed out negativity.

8. Great Leaders know they don’t have all the answers – Rather they build a team of people who either know the answers or will find them.

9. Leaders inspire and teach their people to focus on solutions, not complaints. (The No Complaining Rule)

10. Great leaders know that success is a process not a destination –  As a leader focus on your people and process, not the outcome.


I miss 50 degree days and I hate running…and burpees.  However, the pain was made right by Soulja Boy’s PLC.  Oatmeal with Gellato was legit!  

Soulja Boy is Mothership Q!  Prayed for Halpert and his M.

Aiken Legs, ABSolution, 11’s

74 perfect degrees. YHC strolled up to the Cockpit with an FNG/bestest buddy in tow and spotted Ace Ventura talking to Tiger Lily in the parking lot. Jumped out of the hoopty and beelined it over to AV for an epic man hug. Kotters, AV!

The PAX were welcomed and standard disclaimer was disclaimed.


  • SSH x20IC
  • Side Shuffle Ground Pounders x10IC
  • a lil chest stretching
  • Small arm circles x10IC/reverse
  • Michael Phelps

Started off with 50 alternating Offset Merkins using CMUs followed by a  300 yard mosey to the covered pavilion for some Aiken Legs.

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

Mosey to the tennis court for some ABSolution!

Absolution x5IC (<- Click that link ryte thar if U don’t know.)
Mosey around the lot incorporating front mosey, side shuffle, and beck pedal.
👆 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.

4 PAX (1FNG): Chamorro, Ace Ventura, Tiger lily, Soulja Boy (QIC)


  • James 5:12: But above all, my brothers, do not swear, either by heaven or by earth or by any other oath, but let your “yes” be yes and your “no” be no, so that you may not fall under condemnation.

A staple mantra in YHC’s household is “Say what you mean and mean what you say“. As leaders in our workplaces, communities, and most especially our homes, our word must be our bond.

  • Shared the following commentary: Why is it so difficult for us to simply say yes or no? Perhaps because we like the ambiguity of not having to follow through with what we say. Or maybe because it’s easier to put off a tough decision for a later time. We may flirt with tendencies towards deceitfulness and not want others to know our true intentions. Whatever the reason, God expects His children to be clear cut with their words. We are not to wade in the subtle grey areas of ambiguity with our words. Rather we are to be people who speak plainly, clearly, and truthfully so that we aren’t condemned by our own words.

QIC prayed for Ace Ventura and his M as they bring in 3 new foster children for the first time, Billy Blanks and his M in their adoption endeavors, and safe travel for Chamorro and family.

Burpees suck a lot and I hate em. CMU squat thrusts suck even more a lotter. The FNG this morning was YHC’s bestest buddy an was visiting from Guam. It was great sharing  something I love (F3) with someone I love (muh bestest buddy). I only hope I didn’t break him cause he needs to be the Nantan of the new up and coming Guam region of F3. #plantguam

Kotters to Ace Ventura and congratulations on the promotion!

Wurnt nun.