F3 Memphis 2-Year Anniversary Celebration

It was a special honor to lead 116 of the greatest HIM in the F3 Memphis Region this gloom out at their 2-Year Anniversary. Thank you Soybean and the rest of the PAX who decided to remove themselves from the fartsack to join YHC and celebrate this epic milestone. There were also 29 PAX who came early for a Ruck and others who PreRan.

At 0700 we took a mosey over to the FedEx Event Center Circle and began with the F3 Disclaimer and the following:


We began with a quick warmup by performing the following in cadence: Side Straddle Hops, Imperial Walkers, Low Slow Squats, Merkins, 10 6-Count Burpees.


We began this morning by taking a short mosey over to the back of the FedEx Event Center on the lake side at the concrete ledge and benches for a series of the following in cadence: Irkins, Dips, Step-Ups, and Derkins (Regular first and then wide armed).

Then we took a short mosey over to the Music Pavilion to kick off the football season with a little bit of summer conditioning. We did 7-Burpees, 7-Merkins, & 7-Squats 7 times. When we were finished we felt like all we wanted to do with football was sit on the couch and watch.

Looking at my watch we still had 19-Minutes to go. Ugh!

Then YHC asked the PAX mosey back towards the COT to continue the workout near there. At this point we performed a series of 11’s with Star-Jumps (Bombjacks) at the top and Pike Merkins (CDD’s) at the bottom.

The final short mosey took us back to the COT for the countarama, namarama, FNG Naming and most importantly BOM.

All PAX did awesome today. It was a great morning to be with you all. I appreciate the warm welcome and great hospitality.

Great work was put in by all PAX in attendance today. You all have something to celebrate today. Good health and great brothers to lean on. Now go out and spread F3.


Today we discuss a lot about the Mission of F3, the 5 Core Principles and the F3 Credo. They are listed below:


Our mission is to plant, grow and serve small workout groups for men for the invigoration of male community leadership.

5 Core Principles:

  • Are free of charge
  • Are open to all men
  • Are held outdoors, rain or shine, heat or cold
  • Are led by men who participate in the workout in a rotating fashion, with no training or certification necessary
  • End with a Circle of Trust

F3 Credo:

Leave no man behind, but leave no man where you find him.

Discussed with the PAX was the D2X which is where your Dolphin and you Daffodil align with each other. For more on this take time to read about it in Freed to Lead.

Dolphin-The Task a person was born to do best.

Daffodil-The people-group each person was born to Serve.

D2X-The Task formed by the intersection of a person’s Dolphin and their Daffodil.

Every man has a D2X. What each of you must to is to determine what your Dolphin and your Daffodil are and do your best to ensure those two intersect to make the most IMPACT in your community. Aye!


Read Your Newsletter.


Prayers and praises were shared and lifted up by YHC.

We Actually Workout?

I learned of the concept of F3 from Slicnut, aka Escobar, during my time as he was discipling me. We both wanted to workout and have some accountability. He learned of the workout from Proton in East TN. We started doing bootleg workouts that were not technically F3.  Then Gusbus came into the picture. I knew him from church youth group and was happy to reconnect (until he started talking sass).  From that point on, the inevitable “official” launch was coming. 

Through the last 2 years, I have gotten stronger. Heck the first F is FITNESS. These men push me, encourage me, but most importantly give great banter to get through these dumb things we do. It is fun to watch the transformation of the guys who started out in really bad shape to become hard workers who keep pushing. These men are encouraging and want to see you transform.  Fitness is great, but that’s not why I wake up early to do stupid stuff with this group of men.

The second F is Fellowship.  We are in a time that men don’t have many friends. Sure they may talk to coworkers or their significant other’s friends, but we don’t have our core. As we get older, our closest friends move all over the country. We are still close, but we still need a group of guys that we can connect with locally.  The camaraderie is great and gives a chance for us all to connect. Whether it is exercise, sports, life’s struggles, etc., they want to push you personally. They will be the first one’s to LISTEN, which is way more important than trying to solve problems. It is comforting to know that there is at least one guy who has been in a similar situation. They can lend an ear, talk about their experiences, or even partner you up with someone who can really relate to you. We come from all kinds of backgrounds. These men have been great encouragers and supporters of Emily and I through quitting my job to go back to school, go through the adoption process, and now have a job again. They have touched us by showing up to fundraisers, reaching out and giving an encouraging word.  They don’t realize they say what you need to hear, when you need the encouragement. The group has helped me let go of some pride issues to know it’s okay for others to help or be there for you. 

The 3rd F is Faith. While it is not a solely Christian organization, these men have pushed me in my walk with the Lord. Even if they are not Christians, they can help pose questions to make you think. Faith in this sense means that something out there is bigger than you. We must know that while we are High Impact Men, we have to focus on what gives us purpose. The projects these groups have done and allowed me to be involved in are great. We are willing to help strangers and our own group. We don’t care about race, status, or political affiliation. 

So as the 2 year anniversary is here this coming Saturday. I plead for the men of Memphis to come and see what it is all about. Sure, workout and get better. But really come for the friendships with these strangers that turn to brothers. This group of guys are willing to sacrifice to help you get better in all facets. 

No man left behind, no man left where they started. 


Blake Mashour


Billy Blanks

A TRUEbadour Finds Himself in the City in the Country

Date: 08/10/2019

AO: Poway (CA) High School

QIC: Gus

PAX: A.B.E., Azteca, Bones, Brotox, CoreyL,  G7, Hotshot, Teacher, Underdog, Gus | FNG: N/A

Conditions: 56F; the best weather imaginable

The PAX gathered at the spot they usually gather for their MWF workouts–the varsity football game field at Poway High School. Unexpectedly, some Titans were also gathering on the field. With the knowledge that these youngsters dealt with coyotes and bobcats on the reg, I chose not to pick a fight and headed west toward the practice field. Alas! Some younger, smaller Titans were gathered there. I know that we could’ve whipped these tiny Sons of Earth and Sky, but I was distracted by the beauty of asphalt basketball courts laid out before me. We halted there to begin the beatdown.



ACT I – Just Getting Warmed Up

Dot Drill using painted lines
25 side-to-side hops
25 front-to-back hops
50 box hops

* Mosey to bleachers, up down and around, then mosey back to the basketball courts *

Descending Pain Train
Side Straddle Hops IC x 50
BBSUs OYO x 40
Squats OYO x 30
Merkins OYO x 20
Burpees OYO x 10

* Mosey around baseball field and back to basketball courts *

Rinse & Repeat Act I

ACT II – ABC 123

  1. Asphalt Bear Crawl (ABC) the width of 1 court
    10 Good Mornings
    ABC back
  2. ABC the width of 2 courts
    20 Good Mornings
    ABC back
  3. ABC the width of 3 courts
    30 Good Mornings
    ABC back

ACT III – Mary

Flutter Kick
Hello, Dolly!
Box Cutter
Jane Fonda
Hollywood Side Crunch
Pickle Pounder
J Lo
Peter Parker

Ratchet Shoulder Blaster to ENDEX

[I was so exhausted from trying to beat Bones during ABC 123 fired up that I forgot to do Count-o-Rama and Name-o-Rama here.]

COT / BOM: Authentic Manhood

  1. Reject passivity.
  2. Accept responsibility.
  3. Lead courageously.
  4. Expect a greater reward.

Count-o-Rama (10)


MOLESKIN: This was my first TRUEbadour assignment, and I couldn’t have been given a better one. The Poway PAX are fit and lively. Mumblechatter was appropriately high, although the nature of the beatdown kept it to a murmur. (Speaking of murmuring, some of the PAX seemed unimpressed with my playlist, but all that mattered was that A.B.E. was grooving during Hit the Quan. Who knew he was into the Memphis rap scene?) This Group needed nothing but a nudge to Launch. I’m looking forward to how they’ll Give It Away to the Men of Southern California.

Climbing the ladder at the Mother of all Ships

THE SCENE: 75°F very humid, but nice overcast for the morning
F3 WELCOME & DISCLAIMER: Several FNGs today, went through F3 Mission Statement, F3 5 Points and the Credo.  Disclaimed, FNG BedPan showed up after, Disclaimed again, Ricky Bobby found us out in the field-Disclaimed.  Two FNGs joined us mid workout (Wise Guy & Sanka), both disclaimed and welcomed by HIM from the workout Pax.


  • SSH x25
  • Little baby arm circles x11 (oops)
  • Reverse little baby arm circles x10
  • Daisy Picker x15
  • Windmill x15
  • Imperial Walker x15
  • Hillbilly x15

Climbing the Ladder!

  • Mosey 150 yards (first stop very wet grass, due to sprinklers running recently)- only get wet once
    • Burpee x5 (All Ladder Exercises done OYO)
    • BBSU x10
    • Merkin x 15
  • Mosey 150 yards
    • Burpee x5
    • BBSU x10
    • Merkin x15
    • SSH x20
  • Mosey 150 yards
    • Burpee x5
    • BBSU x10
    • Merkin x15
    • SSH x20
    • Squats x25
  • Mosey 200 yards
    1. Burpee x5
    2. BBSU x10
    3. Merkin x15
    4. SSH x20
    5. Squats x25
    6. Shoulder Taps x30 (YHC peer pressured into making it 2=1, so that was tough)
  • Mosey 200 Yards to stages (For half time fun)
    1. Short Water break
    2. 30s of AMRAP Dips
    3. 30s of AMRAP Mike Tysons
    4. Then Partner work
      1. P1 Wall sits
      2. P2 Bear crawl from stage across ultimate Frisbee field to sidewalk, then back peddle back
      3. Then switch
      4. Rinse and Repeat
    5. 30s of AMRAP Dips
    6. 30s of AMRAP Mike Tysons
  • Mosey 200 yards (Back on the ladder)
    1. Burpee x5
    2. BBSU x10
    3. Merkin x15
    4. SSH x20
    5. Squats x25
    6. Shoulder Taps x30 (back to 1=1)
    7. American Hammers x35 (2=1)
  • Mosey 150 yards
    1. Burpee x5
    2. BBSU x10
    3. Merkin x15
    4. SSH x20
    5. Squats x25
    6. Shoulder Taps x30 (1=1)
    7. American Hammers x35
    8. Lunges x40 (1=1)
  • Mosey to Endex
  • MARY:
  • American Hammers till all In
  • WW1 Sit-ups x8
  • 30 second Plank
  • Pickle Pounders led by Bailout x8
  • Star Gazers for 15s till time ran out


27 Pax (6 FNG Welcome: Sanka, Ore Ida, Wiseguy, Joe Dirt, Stifler, Bedpan) O Positive, Potter, Hot-N-Ready, Chuck E. Cheese, Bailout, Speedy, El Bano, The Dude, Sideline, Rickey Bobby, Iceman, Ratio, Sleep Number, Mudpants, Snookie, Big top, Choker, Orange Julius, Beetus, Photoshop, Dawson (QIC (VQ))


Discussed a recent devotional on adventure, thinking of the big adventures that YHC and men everywhere envision.  Learned that despite dreaming of the big adventures sometimes the small opportunities for being courageous are what we need to look for and take on.  These could be helping someone, or having a needed conversation with a family member, friend, or work associate.


At one point mid workout Photoshop told YHC that he was doing a good job, to which YHC replied “I think everyone hates this or is mad at me”  Photoshop “that means its good.”  Oh well, we continued on as scheduled!

Come out to Mothership next week for the 2nd anniversary

Circle(s) of Pain

THE SCENE: Beauty-Ful! shy on numbers, but big on heart.

F3 WELCOME & DISCLAIMER Yes, sir! Welcomed a F3 Roanoke brother (Hot, Hot, Hot = HC3) who was obviously ready to work.

Arm circles x 20, Reverse AC x 20, DPs x 10 IC, IWs x 20 IC

Circle(s) of Pain

Circle 1 (Big Grassy Circle)

PAX circle up around perimeter.
20 Merkins oyo, Bear Crawl across.
30 LBCs oyo, Bear Crawl across.
40 SSH oyo, Hold Al Gore until All In.
Mosey to Circle 2

Circle 2 (Sand Pit)
Half PAX go in sand pit, do 5 sand burpees oyo while remaining
circle around outer edge doing 10 Jump Squats.
Once all in, swap and Repeat. 3 rounds each.
Mosey to Circle 3.

Circle 3 (slides + hills)
PAX line up in base. Some took advantage of the slides for mode of transport down. Aww yeah!
All PAX run backwards up hill in a line then run counterclockwise to ramp.  Lunge walk down ramp. Do 5 box jumps on benches, hold Al Gore til all in.
Rinse and Repeat x 3. Mosey to Circle 4.

Circle 4 (dips and derks)
Half PAX do 10 Derkins on steps, other half do 20 dips on benches.
Hold plank or dip til all in.
Swap and Repeat. 3 rounds each.
Mosey to playground parking, then Indian Run back to start.

Got back a little quicker than expected and since my mind was on IMPOSSIBLE things, YHC informed PAX we would be doing a modified 11s to 50s

50s – 49 LBCs, bear crawl across parking lot, 1 Squat, backpedal to start.
Rinse & Repeat with 1 less LBC, 1 more Squat.
Our Willy Loman beat QiC to 40 by 1. Ended there due to time and a little mercy.

Freddy Mercury x 30 IC
SSH x 30 IC
Hold plank for 2 minutes, while each PAX shared what they’re thankful for.

9 PAX, 0 FNG, 1 Willy Loman (HC3, short form for Hot, Hot, Hot or Hot Cubed): Ratio, Orange Julius, Logger, Watchita, Big Top, Dawson, Webelo, Photoshop (QiC + AOQ for a Day)

No Record of Wrong
Forgiveness can get complicated in marriage relationships. We think if we forgive our spouse for what they did, they might feel they got off easy and not learn their lesson and do the same thing again. We think if we forgive our spouse for what they did, it doesn’t let them know how much they hurt us. We complicate forgiveness by having our own agenda instead of God’s agenda. We think, “if God really knew what my spouse did, He would understand. God doesn’t expect me to forgive that does He?” When we withhold forgiveness from our spouse, it can give us a false sense of power. We have something they want. We have control of when we say, “I forgive you.” All of this might make sense in a movie or a television drama, but in a Christian marriage, no.

The truth is that God is God and we are not. God tells us to forgive. It’s not a “when you are ready,” or “when they have suffered enough” forgiveness. It’s forgive because I forgave you. It’s a Calvary hill forgiveness. Somehow in the midst of our hurt, we forget about that. We forget that Jesus gave His life so we could be forgiven. Our role is to forgive. What happens next is up to our spouse and to God.

I know this for certain: When a person withholds forgiveness from their spouse, it never affects the spouse as much as it does the unforgiving person. God did not create us to be judges. That is His role and He is ever just and fair. In your marriage, be quick to forgive and resolve issues. It’s what God tells us to do.

El Baño and Trinity’s marriage and journey in Tanzania
F3 growth and strength

HC3 from Roanoke was LEGIT! No complaining and pushed us to #dobetter

Webelo shared – Run for One 5k in Colliervile at The Lair, Johnson Park.
Check Slack for details.

An Ineffable Adventure – 6 guys did in 2 days what others had dreamed about for a year

The Backstory:

On July 22, 2017, F3 Louisville created a holy grail of a flag for other F3ers around the nation to admire.  The Ghost Flag.  They also created their own version of the Lexicon, which we truly stuggled to understand.  The rules of the Flag were stated and simple…bring 5 PAX to a workout where the Flag resides and you steal the Flag.  Many PAX of F3 Memphis had talked about doing just that.  They talked, they dreamed, the wished, and the talked some more.  They even created a Slack channel to talk about it…which they did.  They talked.  

A small group of HIMs, known to be “OF” the Annex, heard about the flag at the end of June, 2019.  Many of these HIM were newer F3ers.  They wondered why this was so difficult?  Why had no other region posted in Louisville and demanded the chalice.  Why were the Memphis guys talking about this and not doing it.  So, a date was set, HCs were given, and research began to determine the unwritten rules of the GF.  Where would it be?  How would it be presented?  What tricks would be pulled?  Would Louisville give it up?  

The Trip:

On August 2, 2019, 6 HIM (Bailout, Gomer, Gunshow, Speedy, The Dude, and Wannacry) loaded in a car and headed north.  They were accompanied by a Meter Mug and a Mini-Paper Gus.  These paper hims provided guidance and much joy for the voyage.  

The first stop on the trip was Coco’s in Nashville.  We all agreed that this was solitary shimmer of light in a barren land.  We enjoyed a dinner of epic portions, and waited for Speedy to finish…we waited…and waited…all the while the other Memphis guys were still talking.  

3 hours later, Speedy finished, and we headed on towards Louisville.  We made that trip expeditiously.  Speedy doesn’t eat fast…but you should see him drive.  We rolled in to Louisville 1 hour and 55 minutes later.  Checking in to the hotel (motel), checked for bed bugs and slept for a few hours, which we learned is plenty of sleep for a Louisville “beat down. ”  

THE SCENE:   Although, based on the #herekittykitty tweets from Kilo and other smack talk, we felt we had prepared adequately to take the flag from The “O”.  We had weaponry, tools, medkits, and smoke bombs, none of which were necessary.  As we arrived a few minutes early, the park was full, but it looked more like FiA than F3.    There were lots of runners, people stretching etc.  The middle of the park was empty, the designated meeting place had no persons, no flags, nothing.  We found an empty picnic table and we waited, along with Meter Mug and Mini Paper Gus, and a bucket of Slicnut.

It was a perfect 72 degrees and, when they finally arrived, the Louisville PAX were salty.  

F3 WELCOME & DISCLAIMER:    The Welcome was Warm.  We were all known and called “Memphis.”  We were respected as we backed up our talk with Action.  The Disclaimer was well done by Diablo.  Attorneys typically do very well with this.   


We warmed up.

Diablo led Dora.  We moved. 

Kilo led CMU bear crawls and lunge walks.  We moved and the CMUs moved.  

If you want more details, read this: 

BackBlast for The Ruiner at The O 8/3/19


We did a light set of American Hammers. 

28 PAX (No FNGs) and 6 Willie Lomans that came to take a flag.  Captain Insane-o, Face, Busch, Flo Jo, Scuba Steve, McAfee, Worm, Grinder, Deuce, Glen Ross, OJ, Butcher, Mr. Kotter, Digiorno, Fall Guy, Double Down, Vincent, Violet, Wopner, The Dude (DR), Bail Out (DR), WannaCry (DR), Speedy (DR), Gun Show (DR), Sandman (DR), Gomer (DR), Kilo, Diablo

We made a circle.  The 6th man, “Face,” introduced why he was known as Face.  Bailout provided samples of SlicNut to all of the PAX in attendance.  As he finished this, Gomer grabbed the Ghost Flag and sprinted away from the group.  HE WOULD NOT BE DENIED!  The Louisville PAX stared on, slack-jawed in disbelief as this young HIM darted away with their cherished flag.  

We ended COT with a prayer and a cooler of water and beer. 


These men welcomed us, offered no shenanigans and were truly HIM.  We shared some laughs and some beverages and went for coffee with a few.  They were respectful and gave us a decent 45 minute workout.  

The 2nd F we shared in the car, at Coco’s, the Days Inn and at Senaca park are what the GF is all about.  We are creating the Memphis Region rules for GF as we feel some modifications are needed.  The GF will be available for other regions to capture begininng August 17th at the Mothership in Memphis.  Come and get it.  

F3 Memphis 2nd Anniversary – August 17, 2019 at the Mothership

The GF will be flying for Memphis AOs at the Annex on Tuesday.  We understand this KotB and sincerely hope it encourages you to post.  If this causes the Annex to win KotB, Speedy welcomes the Levee to come take it back on Friday.  

We sincerely regret that F3 Nashville never had the gall to capture the GF.  We were happy to travel through, enjoy Cocos and skip on over to take it!  

F3 Louisville is hosting a custom GoRuck tough event.  They said F3Memphis was welcome to sign up and not show.  

A Comedy of Opportunities

P2, the usual parking lot, was closed as usual.  I parked in P1 beside the cars of the early ruckers, posted the Shovel Flag, and commenced to unloading a plethora of coupons.

This occurred.

SSH x20 IC
Daisy Pickers x15 IC
Imperial Walkers x15 IC
Windmills x15 IC
Little Arm Circles x10 IC (each direction)

Tortoise and the Hare BOMBS:  PAX partner up and secure one coupon for the pair.  Partner 1 takes the coupon and starts walking a lap around the parking lot.  Partner 2 performs 1 set of the first exercise listed below, after which he sprints to his partner.  Flapjack and continue until all reps complete, then move on to the next exercise listed.

B:  50 Burpees (5 sets of 5 reps for each partner)
O:  100 Outlaws (5 sets of 10 reps each)
M:  150 Merkins (5 sets of 15 reps each)
B:  200 BBSU (5 sets of 20 reps each)
S:  250 Squats (5 sets of 25 reps each)

OMAHA 1:  As OJ and Bailout both observed, the P1 parking lot was already getting pretty busy.  In the interests of safety, we decided to move the Thang up to P2.

OMAHA 2:  Midway through the Burpees, a solo bicycler stopped and looked at us with intrique.  I yelled over to him that we had room for one more if he’d like to join us; he replied by asking Bailout how heavy that sandbag was.  Bailout told him there was only one way to find out.  So he parked his bike and came over.  Because we’d started with 9 PAX, we had only brought 4 coupons up to P2 with us, with YHC rotating in with the group that had drawn the 80 lb bag.  Now that we had an even 10, we needed another coupon.  So I moseyed back to P1, hopped in my truck (where we’d stashed the extras) and drove it back to P2 and parked it in front of the “Closed” sign.

OMAHA 3:  By 0750, the park ranger had driven by a few times and finally removed the “Closed” sign – apparently whatever event it was reserved for was getting close.  It was time for Mary anwyay, and the Shovel Flags were still posted down at P1.  So we loaded the coupons in to the truck and I drove it back there while the FNG rode his bike and Bailout led the rest of the PAX in an indian run.

Flutter Kicks x20 IC
Aww Yeahs x10 IC (right side)
Pickle Pounders x10 IC
Aww Yeahs x10 IC (right side)
1 minute plank

10 PAX: Bailout, Billy Blanks, Bojangles (FNG), Choker (QIC), Croissant, Dawson, Gun Show, Orange Julius, Paralegal, Potter

Fellowship is the glue that makes men stick with F3.  Guys that don’t return tend to be the same guys that never get connected on Slack, or show up to 2F lunches, or CSAUPs, or other gatherings.  When a FNG posts, help him get plugged into those areas.  Reach out to guys you haven’t seen in awhile and get them back.

At the end of the COT, Croissant challenged us to think about exercises like Aww Yeahs.  He said that he does not participate in them, and that they do not present the best face for F3, especially when female or young pedestrians pass by frequently like they do at the Mothership.  It was very well stated, and was an excellent display of CANDOR.  I appreciate his heart and the grace with which he delivered it.

Silly exercises and locker room humor are fun among the guys.  But we do need to consider our surroundings and the group that we represent to onlookers.  I intend to #dobetter.

8/17 – 2nd Anniversary Convergence, 0700-0800 at Mothership


THE SCENE:   (scroll text and play some dramatic music while looking off into the dark void of space) When last we saw our faithful F3 PAX they had just been decimated by the Evil Lord Mudpants and his ability to dominate the Ultimate game. Weeks later the rebel PAX, led by Sonic Skywalker, have reassembled on a planet with a 100% humidity in an attempt to dethrone MUDPANTS as the ULTIMATE SITH LORD!

F3 WELCOME & DISCLAIMER:  Message delivered. “Help me Obiwan Kenobi you’re my only hope.” Or something like that.

WARM-O-RAMA: SSH IC x20 Clearly these PAX are here to storm into battle not warmorama so this time is mostly used to try and convince the PAX that YHQ hates Star Wars movies.

Imperial walkers IC x15 Abruptly ended to make sure the PAX understand that YHQ hates Star Wars prequels.

SSH IC x10 With a follow up about how low of an opinion YHQ holds of Star Wars movies.

Clearly the Pax are starting to receive the crucial message that YHQ does not love Star Wars.

Count off PAX into 2 uneven divisions of perfect unity… and hand them over to Gomer for a Storm Trooper cadence march to the battle field.

4 eight min quarters of Ultimate and a Halftime show for all the sad clowns in the park. With all the drops and scoring making our storm trooper PAX do public penalties of pain.

  • When the frisbee drops = penalty merkins or squats are performed (swap each quarter).
  • When your team scores = sprint to endzone and do 5 Aww Yeahs (loudly).
  • When your team is scored on = lunge walk to endzone and do 5 merkins (sadly).
  • Halftime show = 26 pax in the middle of the field, walking in a 50ft circle, doing imperial walkers IC, while half the PAX were singing the Imperial March. (generated audible laughs from the park walkers passing by) Then 10 burpees because there is always one act you hate in a halftime show.
  • A repeat of the message that YHQ didn’t like Star Wars was included in the Halftime ads and the PAX seem to believe that YHQ truly dislikes Star Wars.
  • 50 min into this massacre YHQ put a halt to Darth Mudpants and his Imperial troops slaughtering the Rebels (6-3 final but who’s counting). Yes, there were epic Mudpant’s sliding catches. Yes, there were amazing Sonic runouts.  Yes, there were flips and crashes and lots and lots of merkins and squats… but if you really want to know how much fun it was POST NEXT TIME and be a part of the epic saga of Darth Mudpants! (We really have to find a way to defeat him!)
  • Mosey back to Startex

Flutter kicks till all in and that was all the time we had.

26 PAX – (3 FNGs) Gomer, Heathen (FNG), Tremor, Photoshop, Drifter, Orange Julius, Potter, Rainbow Warrior, Boy Named Sue (FNG), Mudpants, Lager, Beetus, Dawson, Teacher’s Pet, Implants (FNG), Chyna, Pirtle, Paralegal, Latener, Hot-N-Ready, Ratio, Phat Pat, Speedy, Sonic, Ricky Bobby, GunShow (QIC).
The repetition of a message is useful to make us beleive something. By telling the PAX multiple times in one morning that I dislike parts of, or entire Star Wars movies, they started to believe YHQ was not a fan – even tho I am a huge fan of Star Wars. Just by repeating a similar message several times, the PAX started to beleive my message. Yet the most repeated phrase in the Bible (60+ times) is, “do not be afraid”. Everyday we know God wants us to trust in him and not worry.  We need to listen to the message of “do not be afraid” and truly apply it to our daily walk.
Need to take water down to the field next time… this workout/game in the heat really seems to sap folks. YHQ is still bad at calling cadence, but getting better and enjoying it.
Oh yeah Tiger Lilly moved… hopefully all his food and beverages were consumed.

Dad’s and Donuts (and some hard work to boot)

THE SCENE:Typical July – Warmish with moist air.


25 Imperial Walkers IC

25 Hill Billy IC

15 Daisy Pickers IC

10 Arm Circles – Each Way


10 Stations set up and the PAX numbered off 1-10 and started at each station.  Each has its own mode of transport as well.

Station 1

25 Squats – OYO

Mosey to next station

 Station 2

20 Merkins – OYO

Slide left to next station

 Station 3

25 LBCs – OYO

Slide Right to next station

 Station 4

30 Second Plank – OYO

Bear crawl to next station

Station 5

25 Lunges (1=1) – OYO

Power Skip to next station

Station 6

20 Dry Docks – OYO

Broad Jump to next station

Station 7

25 V-Ups – OYO

Crab Walk to next station

Station 8

25 Mountain Climbers (2=1) – OYO

Mosey Backwards to next station

Station 9

25 Calve Raises – OYO

Race to next station

Station 10

10 Burpees – OYO

Walk to station 1

Boat Canoe and a plank hold.

80 (2 FNGs – Upgrade (moving from Nashville to Memphis) and Downgrade (vice versa with Speedbump, Unstable Unicorn, Lucky and Swoosh):  Bailout, (Duct Tape, Arrrrgh), El Bano, Farmer, J Date, Ratio, Choker (CapNCrunch),  O’Reilly (Hershey, Marshmallow), Lil Nicky, (Yayah, Cocoa Puff), Hitch, (Princess Nala), Tiger Lilly (Rufio, Lilly Pad, Izzy), Soulja Boy, (Emmit, Picaso), Peek-A-Boo, Jasmine (Espian, Little Pickle), HotNReady, (Flash, Monkey, Smarties, Frodo), Tremor (Queen Bee, Spidey Scientist), C-Lo (Lothar), Hello Kitty (Flamingo), Lipton (Sunshine, Bookmark), Chuck-E-Cheese (Skywalker), Halpert (Turbo, Sprinkles), Steinbrenner (Redden-backer, Sugar Cane), Photoshop (Double Dribble and Koala), Croissant, Jackhammer, Pops, Snowman (Thunderbolt), Mudpants (The Bruiser, Rambo, Pixie Stick), Topanga, Iceman, Bigtop (Resistence, Sunflower, Picket), Gunshow

Cotters to Chyna, Willie Lomans from Ausin – PooBear, Ehhhh, Babooshka


My family has been at church camp all week.  The theme of the camp was “God is Greater than…” with a different topic each day.

Monday was…(Darkness)

Tuesday was (Sin)

Wednesday was (Lies)

Thursday was (Fear)

Friday was (Death)

I want to remind you that our God is awesome.  He is greater than all those things.

Congrats to Tremor and GunShow for completing their first 345!  What a great day for F3!  The workout was hard but doable for the kids.  Awesome 2nd F with 15 dozen donuts and a bunch of coffee, milk and juice.  Will look to do this quarterly.

Mothership BOMBS

Date: 06/29/2019

AO: Mothership

QIC: Tiger Lily

PAX: Bailout, Big Top, Billy Banks, C-Lo, Croissant, Farmer, Hot and Ready, Orange Julius, Photoshop, Tomb Raider, Tremor, and JDate (FNG)

THE SCENE: Beautiful sunny Saturday morning as the morning ruck crew was finishing a light stroll watching the sunrise. They may have been seen holding hands at one point in time.


20 Daisy Pickers IC
15 Imperial Walkers IC
10 Arm Circles IC
5 Good morning IC

Buddy up with one rucksack between each pair.  Partner #1 puts on rucksack and starts walking.  Partner #2 does first exercise on the list and then chases down Partner #1. When he catches his partner, they swap: Partner #2 takes the rucksack while Partner #1 does the same exercise.  Repeat until all exercises have been done 5 times BY EACH partner.
-5 Burpees (50 per pair)
-10 Overhead Claps (100 per pair)
-15 Mericans (150 per pair)
-20 Big Boy Sit-ups (200 per pair)
-25 Squats (250 per pair)

Hurricane Hoedown from 1 to 6, with extra flutter kicks at the end to get us to 8:00.

13 PAX with 1 FNGs

Long Term Impact and Blind-Spots – My 2.1 decided while YHC was out of town to try to start a fire in the garage, he was successful in lighting sawdust soaked in gasoline on top of a CMU on fire and burning a plastic bucket. Needless to say, he was not thinking about the impacts that a fire in the garage could cause. YHC challenged the PAX to use others that have been there or others around us to look at our blind spots and look at the long-term impacts our actions might cause.

This morning was everything I love about the Mothership. It is great to see people that you normally do not get to work out with; in addition to the extra 15 min seeming like the workout will never actually end. The mumble-chatter was great (expect nothing less from BB), and everyone got better. I am truly gonna miss all three Fs with you HIM!