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.

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.

A rucking good time

THE SCENE: It was a chilly 68 degrees with a bit of rain




Daisy pickers IC 12, Windmills IC 12, SSH IC 12, Arm-circles 10 IC fwd/rev, Squats IC 12, Mosey 1 lap  around the parking lot


Suicides (all with rucks on)

  1. Crab walk 2nd line then backwards crab walk back to start complete 10 merkins
  2. Rinse and repeat + Lung walk to the 4th line then backwards lung walk back to start complete 15 ruck swings
  3. Rinse and repeat + Bear crawl 6th line then crawl back to start complete 20 ruck deadlifts.
  4. Rinse and repeat + Famers carry ruck 1 arm the length of parking lot, then turn and carry back to start with the other arm complete 25 burpees

Mosey to swing set.

5 rounds of teams

– 1 team doing 5 pull ups

– 1 team doing squats

Switching until 5 rounds complete.

Mosey to pavilion


MARY:  (Made time for her)

Big boy sit ups with ruck IC 15, Leg lifts while holding the ruck over head IC 15, Hold plank (with ruck) 2 min


Tree Hugger, Soulja Boy, Ice Cube

We build mental strength as we push our bodies, during exercise, past our abilities. It is great to have this inner strength to push our brothers or complete all the exercises correctly even when fatigued. However it is more important to use this strength at home. In times when our M’s are nagging or when our 2.0’s our being kids. This same strength allows us to not do or say something we might regret.


Great work Brothers.

Leg-O-Rama at the Cockpit

THE SCENE:  Cloudy but not rainy.


Imperial Walkers IC 15, Windmills IC 15, Big arm circles forward and reverse 10 each.
Mosey lap around the track, mosey to the gazebo.

At the Gazebo:

1 Step-up, circle around gazebo with transportation being imperial walkers. Each lap increased the amount of step-ups by 1 with the last lap being 10 step-ups.

Mosey lap around the track and back to the gazebo.

1 Squat, circle around the gazebo with transportation being imperial walkers. Each lap increased the amount of squats by 1 with the last lap being 10 squats.


No Time.
Tree Hugger, Soulja Boy, Orange Julius.

Work to live, don’t live to work.

Ecclesiastes 6:1-2

 There is an evil which I have seen under the sun, and it is common among men: A man to whom God has given riches and wealth and honor, so that he lacks nothing for himself of all he desires; yet God does not give him power to eat of it, but a foreigner consumes it. This is vanity, and it is an evil affliction.


Strong Work by All!
GrowRuck 15 in Atlanta in August. GrowRuck event in Naperville, Illinois

Ladders at the Cockpit

THE SCENE: Insert info about the weather, etc.
F3 WELCOME & DISCLAIMER : the standard, no flare.

Windmills x 20 IC, SSHs x 20 IC, IW x 20 IC, Arm Circles x 10/10 IC
THA-THANG   mosey to gazebo.  PAX held high plank at one end of the interior octagon bench.  shuffled to the other side maintaining a high plank position with feet on the bench.  Without recovery performed;  Declined Merkins x 10 IC, Shoulder taps x 10 IC.  High plank shuffle back around the gazebo maintaining  position.  Declined Merkins x 10 IC, Shoulder taps x 10 IC.

Mosey to lawn area in front of Tennis courts.

Ladders (suicides); movement = bear crawl.  Burpees at each 1/4.

1, 3, 6, 10 reps.

Ladders down; movement = crab walk.  Burpees at each 1/4.

1, 3, 6, 10 reps.

Mosey to a tree where QIC had propped a full length aluminum ladder at 45 degrees.

1 PAX did SSHs, 1 PAX spotted, 1 PAX performed hand over hand monkey bars all the way up the ladder (or cross grip).  Any rungs not touched = 2 penalty burpees.

1st round = 6 burpees

2nd round, PAX given the option of doing extra rungs to help a brother by going all the way up, back, then up some more.

2nd round = 4 burpees

MARY:   Boat Canoe, ABC’s, American Hammer x 20 IC
3 PAX, 0 FNGs;  Tree Hugger, Soulja Boy, Tomb Raider
CIRCLE OF TRUST/BOM:   Sadclown Syndrome – “A man with chronic decelerating Fitness, Fellowship, and Faith.

I EH’d my friend who lives 1/4 mile from the Cockpit.  He doesn’t work on Mondays.  However, he plays video games until 3 am and was sleeping.

Many men are sad clowns, many men need acceleration.  Keep inviting, or Always Be Headlocking (ABH), don’t get frustrated.  One day they could be accelerating you when you need it in one of your F’s.

First time at the Cockpit.  Lots of fun potential at this AO.  It was surprising to see that much community that early.

Soulja Boy was concerned and perplexed when he spotted ‘someone’s’ ladder in the park.  He wondered and questioned whose it was and why it was ‘left’ there.  I enjoyed seeing his expression when we moseyed over to it and it clicked that I had drove it 1/2 hour to the north for the q.  My M hasn’t noticed the scratches to the dash in the minivan yet, though I’m not sure she would share his appreciation.

Also, a true pleasure to be treated to great 2nd F with Soulja Boy and Tree Hugger.  The banana peanut butter peal method will revolutionize our house.  Thanks


The Dirty Deuce


Cockpit. 62 degrees.


QIC pop quizzed SB on the mission of F3. Test Aced! OP and SB took turns stating the five principles of an F3 workout. Executed flawlessly, of course! Proceeded with the essentials of the disclaimer.


Short out and back mosey.

THA-THANG: 4 Corners of Pain

Mosey to nearbyish open field. Bearcrawl across Papa Bear Bridge en route. Partner work.

*PAX start at SE corner

*Partner 1 (P1) runs to NE corner and performs designated exercise AMRAP waiting for P2 to arrive.
*P2 stays back at SE corner performing same exercise AMRAP but watching for P1 to arrive at NE corner then running to relieve P1.
*P1  then runs to NW corner.
*PAX repeat this until Round 1 is complete and both PAX have reached all 4 corners per round.
*New Exercise designated for each new round.

Big Boy Sit-Ups

RD 2)
Mtn Climbers

RD 3) 

RD 4)
Little Baby Crunches

RD 5)
Side Straddle Hops

RD 6)

*Mosey back to Shovel Flag. Crawlbear back across Papa Bear Bride en route.

MARY: Core Work

PAX took turns with Coin Flip 
*Heads=25 V-Ups (Q’d by Soulja Boy) IC
*Tails=AMRAP Body Bag Builders (Q’d by OP) OYO

2; Soulja Boy and O Positive (YHC)

Life is full of surprises. Modify as needed.  DFQ.

Strength in numbers.  Great 1F, 2F and 3F with Soulja.  Dude can make fire PBCs.  We got better together.

See: Preblast


It Doesn’t Take a Complex Plan to Smoke You

It was “I forgot to look at the temperature” degrees, which is very cool for this time of year.  The breeze felt awesome.

I advised the PAX that they probably shouldn’t do the stuff I was about to suggest.


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

I announced that the first exercise would be 20 reps OYO each of ruck squats, ruck merkins, and overhead ruck presses.  We got to work; there was a little groaning during the merkins, as an extra 30# tends to make quite a difference.

I then announced that the next exercise would be 19 reps OYO each of ruck squats, ruck merkins, and overhead ruck presses.

At this point, realization hit Wall Builder and Soulja Boy like a ton of bricks.

We took breaks after the 18-rep-round and the 14-rep-round by rucking the half-mile path around the Cockpit.  SB dubbed these “ruckovery laps”.

We completed the 10-rep-round as time expired.


3 PAX:  Choker (QIC), Soulja Boy, Wall Builder

Take a look at the “Screen Time” or “Digital Well-being” app on your phone.  Then join us in the #freedtoread channel as we work through Digital Minimalism.

This would have been a good workout even without the rucks.  It was a great and terrible workout with them.


A Stroll Down Merkin Lane


Calm and about 70 F.



Side straddle hops x 30

Imperial Walkers x 20


Burpees x 10


PAX moseyed along the one-half mile track and did the following exercises approximately every one-eighth mile.  Each exercise was 15 reps.

Military Merkins, V-ups, Wide Merkins, V-ups

Monkey Humpers, Pickle Pounders, Monkey Humpers, Pickle Pounders

Rinse and Repeat

PAX moseyed to Pavilion and did 15 reps of the following exercises:

Decline Merkins, Little Baby Crunches, Incline Merkins, Little Baby Crunches

Sit on wall for 60 seconds; PAX then did 15 reps of the following:

Hip taps, calf raises, hip taps, calf raises

Rinse and Repeat

Sit on wall for 60 seconds

PAX did one lap around the track and moseyed to the Pavilion; PAX did 15 reps of the following exercides:

Box jumps, Nolan Ryans, Lunges, Nolan Ryans

Rinse and Repeat


Dealers Choice.
Two PAX:  Tree Hugger and Soulja Boy

Tree Hugger shared some words from commentary on Psalms; an introduction to the commentary , written by Ken Baugh, writes about how we should be rooted in the Word.  He uses Psalm 1:1-3 to show how David introduced this theme of being rooted in the word:  “Blessed is the man who does not walk in the counsel of the wicked or stand in the way of sinners or sit in the seat in the seat of mockers.  But his delight is in the law of the Lord, and on his law he meditates day and night.”  The number one excuse for not reading the bible is time.  None of us has time to read the bible; we have to make time.  Mr. Baugh says that the primary reason Bible reading should be part of our daily routine is because the Bible is the primary tool God uses to transform the mind.

Insert any personal comments, notes, devotion content, etc.
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

You are Dangerous

THE SCENE: 70-something. Grass was freshly cut, which was nice.


Arm circles x 15, Reverse AC x 15, DPs x 15, Windmills x 15 IC, IWs x 15 IC.

Spartan 30
PAX line up and Sprint 30 yrds. Do 10 squats, 10 LBCs, 10 Merkins OYO.
Once all in, jog back to the start. 10 second rest, Rinse and Repeat.
GOAL: 30 sets
(900 yd of sprints, 900 yd of jogging, 30×10 = 300 squats/ 300 LBCs/ 300 merkins)
We completed 27 sets before time ended. Less warmup and we woulda had it. Noted.

No time for that.

3 PAX: Soulja Boy (AOQ), Tree Hugger, Photoshop (QiC)


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 [ . . . your name here . . . ] 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.

Treehugger – baby Shep got to come home

Soulja Boy mentioned that Paul caps off his lifetime of suffering as light, easy in the promise of God’s glory. SB is focused on these verses right now as God convicted him with their message and he has been given opportunity to live it out, sharing the good news and encouraging others.

It’s almost June. Get that beach bod on!