THE SCENE:  Straight up tasty.


  • 20 SSH
  • 10 imperial walkers
  • 10 East TN Hillbillies
  • 400 mosey with straight aways high knee then butt kicks
  • 400 mosey’n


  • 2×400 Sprint straight aways
    • 10 squats after each sprint then 20 Squats
  •  2×400 again
    • 5 squat jumps (its like a thing where you squat then jump) after each sprint then 10
  • Indian, caterpillar, tomahawk, something else run x 800


  • Butt up feet flat bridges
  • Pulse it!
  • Tip toes butt up
  • Tip toes calf raise
  • Tip toes knees apart

some sexual back stretching

10 (1 IG), no FNG’s. Two FARTSACKS (Pleasant Valley & Bubble Toes)


Father shows us our identity which leads us to obey. Dont get it backwards.


my legs hurt

poptart was back in the toaster oven

ROTC wishes they could be us. I think they learned a thing or two

I need to stop dressing identical to the Air Force ROTC

Bestest newest AOQ is Upgrade!!


VQ no more!

0 days since last work related incident.

THE SCENE: So chilly we warmed up fast

IC 45 Rapid SSH, 10 Daisey Pickers, 10 Windmills, 10 Hillbillies
Grimace said he would be pre running pulling his ole dumb tire so I had my eyes peeled pulling into the empty lot safely later than he suggested starting. I saw no Grimace…. however I did spy a tire sitting in the lot. We enjoy tires….. so i opted to ignore the planned workout and go off the rails.

Mosey to tire….. picked up tire. carried tire to playground. All pax do AMRAP merkins while in succession each pax takes a turn tossing the tire over the top of the tall swing set 3xs. YHC demoed this by standing near the swingset facing away and tossing the tire up over my head and behind me to clear the top bar. An unnamed pax decided to try to toss it facing the swing set and tossing it up and in front of him…. a granny shot if you will. Tires which strike the top bar may ricochet back into your face. Unnamed pax took the rubber to the face like a man and caused his father to LOL.

After all in we moseyed to the CC Wall while Couch Potato whipped into the lot. (disclaimed). All pax wall sit while one pax lunge walks past. Another pax is running across the football field to the other side and back carrying the tire.

Mosey to pavilion….. Pax were asked if they wanted a timed exercise…… or a pyramid exercise. They chose the pyramid.

  • 1Pullup, 2 Merkins, 3 BBSU
  • 2Pullup, 4 Merkins, 6 BBSU
  • you get this picture
  • 6Pullup, 12 Merkins, 18 BBSU
  • Then back down
  • 36 Pullups, 72 Merkins, 108 BBSU total

Mosey to flag with Tire….. toss tire in truck for garbage pick up …. were not savages Mr. Wolf…. who is mary?
6 Gunshow, Gomer, Tremor, Couch Potato, Grimace, Speedy
Look for tires in your lot
Couch Potato can knock out some Pull ups. …… Tremor said he wasn’t sore after fridays merkin marathon…….

Raising Hips on the Green Mile

THE SCENE: beautiful october sunrise over the lake

SSH x 20 IC

Imperial Walker x 12 IC

Hillbillies x 12 IC

Daisy Picker x 12 IC


Started off with a quick little message to discuss during first mile with a partner, Just wanted everyone to be thinking about goals. How is 2019 different from 2018? What has been working and what has not been working? What do you want to carry over in to 2020?

  1. Mile 1: counter-clockwise around lake, plank until all are in, 50 hip raises on left side
  2. Mile 2: clockwise around lake, plank until all are in, 50 hip raises on right side
  3. Mile 3: to the stoplight at the intersection of Walnut Grove near Patriot Lake, along-the-way sprinting alongside partner for approx 100m, and then 20 Merkins IC at stoplight
  4. Mile 4: finish up run back to shovel flag

7 PAX – Upgrade (QIC), Bookworm, Speaker, Teacher’s Pet, Sparky, Pirtle, Steinbrenner
I talked about how unmotivated I felt last week, not just in F3, but in my work as well. I realized it was because I didn’t have anyone I was really thoughtfully praying for and thinking about throughout the week. I do so much better in life if I have a friend or family member I’m checking up on and encouraging. Lighting a fire under others lights a fire under yourself. It’s a great motivator. Earlier this week after posting at Blue Collar with Farmer, he messaged me and told me “thank you for pushing me this morning!”. It may have been a short and sweet message, but it made me realize how important it is show up for your job or for F3 and be there for others, not just yourself. I ended the COT mentioning how we do all of this to glorify God and that the attention shouldn’t ever be on us.

Carpe F3


The Greenest of all Miles; 76 and danky



Get loose. Get loose. Get loose, get loose, get loose.


Partner up into 3 pair.




*Each pair was assigned a challenge to discuss the “F” that their pair represented during the 4 mile run; F1 to discuss fitness’, F2 to discuss ‘fellowship’ and F3 to discuss, you guessed it, ‘faith’. As in, discuss, what does that ‘F’ mean to them, what successes and/or challenges are you having and any words of encouragement they could share with the PAX at the conclusion of the run by designating a spokesman from his respective pair.


THA THANG: Run 4 miles

  1. Mile 1: Run 1 lap  counter-clockwise around lake
  2. Mile 2: Run 1 lap counter-clockwise around lake
  3. Mile 3: Run a different route, turn around and on the way back upon arriving at the bridge, each PAX did Merkins x 25 OYO then sprinted over the bridge and hold Al Gore while awaiting the arrival of your partner
  4. Mile 4: Run 1 lap clockwise around the lake; 4 PAX did Dips x 25 OYO on a rando park bench while awaiting PAX to catch up
  5. Finish up run at shovel flag



8, including 2 Ruckers who joined for COT and PLC; Sparky, Speaker, Upgrade, Slater, Billy Blanks and O Positive (YHC) + Ruckers: Snowman and Nature Boy (WOO!)



Personally, Professionally, Physically, Emotionally and Spiritually.

Grow. Learn. Prepare (do the work). Seize your opportunity.

Where are you? Accelerating, Idling or Decelerating?


Miles. Then PLC.


See: Preblast

Out of towners at the Barracks

THE SCENE: Perfect temp.  Full moon.  Perfect gloom.



SSH IC x30
IW IC x15
Daisy Pickers IC x15
Mosey around the track(high knees and butt kickers)

Mosey 400m & 10 Merkins
Mosey 800m & 10 Merkins, 10 BBS
Mosey 800m & 10 Merkins, 10 BBS, 10 Squats
Mosey 800m & 10 Merkins, 10 BBS, 10 Squats, 10 Burpees

Mosey to the Parking Garage.

Parking Garage Suicides. Mosey to next level, 3 burpees at the top of the ramp. Mosey back to the bottom.  Rinse and Repeat til you reach the top level.

LBC’s IC x20
American Hammers IC x10

13 Pax.  1 Willy Loman from Durham, NC- Dial Up. 2 FNG’s- Dry Rub and Duck Master

YHC has to preach this weekend and in the sermon, the scriptures for this week include the question of all questions from Jesus. First, Jesus asks, “Who do people say I am?” and then “Who do you say I am?”  It is a question we should ask ourselves if we say we follow Jesus.  Who do we truly believe He is? As men, we also ask that question of ourselves.  “Who do people say I am?” is a thought YHC has often.  We all get to rest easy in that answer if we believe that Jesus is the Christ.  We find our identity in Him, not in who people say we are.

Dial Up from NC reached out to YHC earlier this week and asked if we could do a little more than just running since he was bringing two FNG’s.  YHC obliged.  We did run quite a bit(3.5 miles) and did some PT mixed in as well.  Dial Up went Beast Mode on the workout! Altar Boy was dead set on naming one of the FNG’s “Memphis BBQ”.  YHC wasn’t feeling that name for our FNG, so we compromised with “Dry Rub”.  I feel like we all won.

I forgot.  Like always.

Crab-walking at The Bear-acks

THE SCENE: Felt like late October. Amazing.

  • SSHx25 IC
  • Forward Little Baby Arm Circles x15 IC
  • Reverse Little Baby Arm Circles x15 IC
  • Imperial Walker x15 IC
  • Hillbillies x15 IC


  • Round 1: 30# Indian Run

    • Slingshot Run lap around the track. Person in front carries a 30 pound plate and hands off to following relayer.
    • 10 seconds to recover


  • Round 2:

  • 7 Laps around the track (stopping after each lap), with different *exercises* last 50 meters of lap. Planking until all are in. 10 seconds to recover.
      • *Exercises* include:
      • Lunge walk, bear walk, broad jump, crab walk, wheel-barrow (partnering up with whoever you’re running aside), back-pedaling (for two sequential laps)


  • Flutter-kicks

20 at Barracks today. Altar Boy said it’s the most he’s ever seen at Barracks! Altar Boy, Reaper, Beauty Shop, Peekaboo, Mirrors, Shooter, Tomb Raider, Soybean, Chioccetti, Pop Tart, Goose, One and Done, Upgrade (VQ), Easily Amused, Teacher’s Pet, Shoestring, Dewey, Lodge, Bookworm Irish Goodbye’d, and welcome to our cult Bubble Toes! (FNG this morning, but FNG no longer. He is named after a Jack Johnson classic.)

We all bring 100 percent to F3, but I personally struggle at bringing that same level of energy to the rest of life. I struggle to challenge myself sometimes. I shared with the group about my fear of leading and that I don’t push myself to lead. I volunteered to Q this morning, because I knew it would help me get out of my comfort zone and challenge myself to lead a group of men, even despite my terrible communication skills and lack of articulation. We are all getting better together and it really moved me this morning having men gather around me to encourage me, and also offer suggestions for my Q.


Learned a lot about Q’ing that you don’t learn just simply observing from other Qers. You just gotta do it. Go through the motions to really learn for yourself what works and what doesn’t. The first lap, I had us do lunge walks for 100 meters, and had to modify for the rest of the laps.

Happy Labor Day weekend!

Negative Split 5K

AO: The Barracks

QIC: Handsy

Muggy, not too hot. But real muggy.

Did it.


  • One easy mosey lap around the track followed by about 5 minutes of stretching.


We ran a 5k with the goal of a negative split after each mile. Basically, run the next mile faster than you ran the previous mile. To do this you have to be disciplined to not start too fast. Otherwise that 3rd mile will suck more than it already will.

This was an individual challenge for the PAX, not a race. We had several PAX of similar speed levels stick together, but most guys went at a pace that was good for them but still challenging. For those who finished early, I had them run another lap or two (or 3 or 4 in the case of Peek-a-Boo!)


We circled up for Mary while a few of the guys were finishing their final laps.

  • Freddie Mercury (IC) – 25
  • Hello Dalai Lhama (IC) – 20

Then we did some more stretching for a few minutes and ended with about 45 seconds of a high plank.


15 PAX – Chioccetti, Four Eyes, Crayfish, Pop Tart, Reaper, Upgrade, Peek-a-boo, Dewey, Altar Boy, MIB, Goose, Bottomless, Handsy (QIC), Pirtle (IG), Boo-ya (IG)


We had to be very disciplined to not start our run too fast in order to finish well. We should apply that same discipline to all aspects of our lives. We can’t jump right in to everything full throttle or we might not have enough left in the tank to finish well.


This was a fun and challenging workout…I was encouraged that all PAX worked hard and pushed themselves to hit those negative splits.

See pre-blast for more announcements.

I got the 6.

THE SCENE: Green Mile; damp



  • SSH x 12 IC
  • SSH x 12 IC
    Run 3.89 something miles.
  • Before starting the running PAX performed 10 Hand-Release Burpees (HRB) OYO.
  • Run 1st Mile. Al Gore until all in. PAX performed 10 HRB OYO.
  • Repeat after each Mile.


13; Stephen King, Pirtle, Speaker, Ricky Bobby, Watchita, Billy Blanks, Pops, Laettner and O Positive (YHC). Add: Ruckers: Nature Boy, Soybean, Snowman and Shoestring.


Who’s got the 6? Last night, the Astros defeated the Mariners in MLB for their 12th No-Hitter in franchise history.  Took 4 pitchers to get the job done. And they did. Team celebrated like they won the World Series.

Really put in perspective ‘are we that enthusiastic when the 6 needs to be covered?’ Are we that enthusiastic to do our part and celebrate the TEAM win? Or are we inclined to be focused just on our job, pace, time, effort? TEAM wins are just that. TEAM wins. Not solo flights. It takes a village sometimes. This morning was no different. Better together. F3-Memphis.

This day is one of my highlights of the week. Great to see F3-Ruckers on the trail this morning.

Farmer gave his life to the Lord today at 9:30am. Praise God.

*See: Pre-blast

Alternating Blitzkrieg Miles

THE SCENE: Pleasant, but this is a relative term. My perspective in using ‘pleasant’ comes from 100% humidity and 95.  Even the pre-runners were sweating though not breathing heavy.

F3 WELCOME & DISCLAIMER:  Welcomed everyone, no females to chase away, I’m not a professional, a few shoelaces left untied but I’m not responsible for other’s equipment nor did I wish to interfere with their lacing preferences.

WARM-O-RAMA:  concentrated stretching, legs, hammies, and shoulders utilizing a track cadence (odds/evens) that I/we kept butchering.  More concentration on the cadence count than the stretching.

mile circuit laps around the pond.  Alternating Blitzkrieg miles consists of a normal mile run followed up by a mile of segmented sprints.  Each PAX counted off and took turns picking the distance of the sprints by eyeing up landmarks for the finish line.  Short sprints = short recovery time.  Longer sprints = longer recovery time.  Rule:  PAX had to see the landmark/finish.

1st mile: conversational pace.  2nd mile:  short distance sprints.  3rd mile: conversational pace.  4th mile:  didn’t get to it.

None, though a sprinkling of half ass planks while waiting on the 6 were had.

14 PAX, 1 2.0 (Super Mario),  Gus, Pops, Orange Julius, Billy Blanks, Chyna, O Positive, Speedy, Speaker, Laettner, Patches, Sparky, Farmer, Nature Boy, Tomb Raider

In the chaos are faith is stretched and opportunities for growth abound.  Though we don’t wish for chaos, chaos finds us unexpectedly.  How we respond tells us a lot about our faith.  Is our faith professed only? or is it taking root in our heart?  Let go, surrender to God, be humbled by our lack of ‘control’, and grow.

Chaos moments for QIC this past week include:  rushing M to the hospital who was very sick and gave birth to our daughter, losing Super Mario for an hour on the Shelby Farm trails, blowing a tire en route to the Green Mile 30 minutes prior to start.

Haven’t run in awhile and it felt good in the way it does when its over.  There’s nothing quite like sprints to make me want to splash.

The Blitzkrieg mile broke down into disorganization due to the PAX rebelling and/or my lack of clear instruction.  As a result there were; sprinting for longer longer distances to some fabled landmark in the PAX’s minds eye, jogging in between sprints instead of recovery time, and an odd set of merkins thrown in there?  Hah.  Freed to QIC I guess.

Prayers for OP’s brother Frank.  May God break him down and build him back up, as for us all.

Cooper Meets Murph

THE SCENE: A bit more breathable than the humid weather we’ve been having.



  • SSH x20 IC
  • Hillbillies x15 IC
  • Daisy Pickers x15 IC
  • IW x15 IC
  • Warm up lap around the track with butt kickers, high knees, and carioca

This workout was inspired by two routines: Cooper… meet Murph.

  • Run a lap, sprinting the last 100 meters
  • At the end of each lap: 10 pull-ups, 10 BBSUs, 10 squats
  • Repeat with 9 pull-ups, 9 BBSUs, 9 squats
  • Count down to 1
  • Have fun!

I needed one more lap to get to 3-miles. So we grouped up for a First Nation Run, with the two PAX in the back completing 2 burpees then sprinting to the front.


  • 3 miles (mileage varies amongst PAX)
  • 55 pull-ups
  • 55 BBSUs
  • 55 squats
  • some extra burpees for fun

13 PAX (0 FNGs) – MIB, Teacher’s Pet, Crayfish, Slots, Dewey, Sir Mix-A-Lot, Chiocetti, Peekaboo, Bottomless, Goldilocks, Upgrade, Lipton, Easily Amused (QIC)

1 Peter 3:15 – “But in your hearts revere Christ as Lord. Always be prepared to give an answer to everyone who asks you to give the reason for the hope that you have. But do this with gentleness and respect.” 

I was thinking about this verse during a few laps this morning. The word hope was standing out to me. Hope is the quality that followers of Jesus demonstrate that catches the attention of those close to us. When things seem hopeless, when darkness seems to be winning out, when evil seems to prevail… Christians have hope because we know that “the light shines in the darkness and the darkness has not overcome it” (John 1:5). We have hope because we know that righteousness and goodness and justice will have the last word.

It’s this hope that catches people’s attention. And Peter encourages us to be prepared to give a gentle and respectful explanation for that hope, to tell the story of Jesus.

One thing I love about Friday track workouts at The Barracks is that it brings together PAX who post at a variety of AOs and don’t often see each other the rest of the week. This morning I got enjoyed meeting and getting to know several PAX, and I hope we get to keep building on that.