F3 Tupelo Launch: 9/28-11/2

F3’s mission is to plant, grow, and serve small workout groups for men for the invigoration of male community leadership. To that end, we’re working with Birmingham and Jackson, MS to bring F3 to Tupelo, Mississippi. We need your help to make this launch successful. 

How you can help:

  1. Contact anyone you know in Tupelo and tell them how F3 has impacted your life.
  2. Follow F3 Tupelo on Twitter and Facebook. Like, share, retweet their posts.
  3. Sign-up to visit during one of the six launch Saturdays using this Sign-Up Genius link (see schedule below). You can visit any of the six weeks, not just the ones where Memphis PAX are workout Qs. 
  4. Contribute to our PayPal Pool to cover gas and purchase food/supplies (PLC and breakfast items, F3 shirts, gloves, CMUs, gas, etc). Standard PayPal fees apply. Excess money will be sent to the F3 Foundation. 
  5. If you’re experienced with WordPress development and have some time to help stand their website up, contact Mile High or Soybean. 

Workout Location and Schedule:

Saturdays, 6:30-7:30 AM
Ballard Park, Tupleo, MS

Date Workout Theme Q Q Region
9/28/2019 Fitness TBD Birmingham
10/5/2019 Fellowship TBD Birmingham
10/12/2019 Faith TBD Jackson
10/19/2019 Local Q Mile High Tupelo
10/26/2019 Snotwoggler Gus Memphis
11/2/2019 Q School Shoestring Memphis

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.

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.

2nd Anniversary Preblast and Nantan Challenge

Gentlemen, F3 Memphis’ two year mark is approaching. On 8/19/17, Bagger Vance from F3 Nashville led 42 PAX (37 FNGs) on a merlot splash-a-palooza at the Mothership (read all about it). Since then, we’ve grown to 34 weekly workouts, ~970 men have posted at least once, and our weekly attendance over the past several weeks has been 340! The DRP is doing it’s work. Men all over the Memphis area are locking shields and accelerating in their fitness, fellowship, and faith. Join us at the Mothership as we kick off Year 3!

WHO: All PAX from near and far and all the FNGs you can muster!

WHAT: One hour beatdown (Q’d by Reborn, Truebadour from Rock Hill) followed by glorious Parking Lot Coffeeteria and fellowship

WHEN: Saturday, 8/17, 7-8 AM

WHERE: The Mothership

WHY: Work hard, celebrate, and dream about Year 3. 

NANTAN CHALLENGE: If 125 PAX post, YHC will complete a one mile sandbag toss. For every PAX over 125, YHC will add 5 merkins to the sandbag mile. I’m challenging the tentpole and all AOQs to join me. The gauntlet is thrown. We just hit 109 on a Monday, so this should be easy! Payment will be made starting at 5:30 AM at the Mothership on 8/24. Get to work!

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.  

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.

Independence Day Convergence

THE SCENE: Warm. Shorts weather. Lots of PAX.
F3 WELCOME & DISCLAIMER:  Everyone was welcomed and disclaimed with the exception of Chuck E Cheese who showed up as we were beginning our march and YHC forgot to additionally disclaim him. I’ll do better next time.

Moseyed to First Formation. Ran IC in a 3 column formation while YHC called cadences. Cadences were When I Say One, When My Granny, and I Can Run All Day. A tire with a bottle water was also pulled while PAX were running IC or moseying, and was rotated as necessary.

After running IC to our first station, PAX were asked what year our country declared its independence. PAX answered correctly and avoided the penalty.

We then spelled “America” with:

  • ATMs (Alternating Shoulder Taps ICx20, Tempo Merkins ICx10, Merkins ICx10)
  • Monkey Humpers ICx20
  • Energizer Bunnies ICx10
  • Red Bull Smurf Jacks ICx10
  • Imperial Walkers ICx20
  • Carolina Dry Docks ICx10
  • ATMs ICx 10-5-5

Mosey single file approximately 200 yards and performed alternating shoulder taps until all-in. PAX were asked what country we were declaring independence from and who was their king. Most PAX answered England/Britain and got King George, but our youngest PAX out there, Prime Time (12), gave the exact answer of King George III. No penalty.

Mosey to Beaver Lake and began 11s on the hill next to the lake. The method of travel down hill was the Bear Crawl, Derkins at the bottom, Backwards Run to the top, and Bobby Hurleys at the top. Performed exercise for approximately 7 minutes until Q called time.

Mosey to the beginning of the Tour De Wolf. PAX circled up and performed Merkins in a rotating fashion, one after another, until all in. Q asked the PAX to complete this sentence from the Declaration of Independence: We hold these truths to be self-evident…

All PAX completed the first half of the sentence of “that all men are created equal,” but paused thinking that was the end. Lipton confidently finished out the sentence with a resounding “That they are endowed by their creator with certain unalienable rights, that among them are life, liberty, and the pursuit of happiness.” No penalty.

Mosey to flags.


No time, but boy did I have some planned.
53 PAX. 2 FNGs. Lynx, TLC, Croissant, WannaCry, Chucky E Cheese, Mardi Gras, Sonic, Searcy, OP, Tree Hugger, Dopey, Gun Show, Beetus, Tiger Lily, Rosetta Stone, Reaper, Blart, Chioccetti, Shy Guy, Teacher’s Pet, Lipton, Hot-N-Ready, Slots, Tremor, Ike, Lazarus, Snowman, Beauty Shop, Halpert, Jail Bait, Black Diamond, Nature Boy, Mud Pants, C-Lo, Soybean, Steinbrenner, Sparky, Pops, Hollywood, Pirtle, Skids (Skids100?), Hello Kitty, Ratio (FNG), Gut Check (can’t tag), Prime Time (can’t tag), Ice Man, Rainbow Warrior, Dial Up (Dial-Up?), Big Top, Photoshop, Sully, Paralegal, Grimace

Talked about this grievance from the Declaration of Independence:

Grievance 19[edit]

“For transporting us beyond Seas to be tried for pretended offenses:”


On the fifteenth of April, 1774, Lord North introduced a bill in Parliament, entitled ” A bill for the impartial administration of justice in the cases of persons questioned for any acts done by them in the execution of the laws, or for the suppression of riots and tumults in the province of Massachusetts Bay, in New England.” This bill, known as the Administration of Justice Act, provided that in case any person indicted for murder in that province, or any other capital offence, or any indictment for riot, resistance of the magistrate, or impeding the revenue laws in the smallest degree, he might, at the option of the Governor, or, in his absence, of the Lieutenant Governor, be taken to another colony, or transported to Great Britain, for trial, a thousand leagues from his friends, and amidst his enemies.

The arguments used by Lord North in favor of the measure, had very little foundation in either truth or justice, and the bill met with violent opposition in parliament. The minister seemed to be actuated more by a spirit of retaliation, than by a conviction of the necessity of such a measure. “We must show the Americans,” said he, ‘ that we will no longer sit quietly under their insults; and also, that even when roused, our measures are not cruel or vindictive, but necessary and efficacious.” Colonel Barre, who, from the first commencement of troubles with America, was the fast friend of the colonists, denounced the bill in unmeasured terms, as big with misery, and pregnant with danger to the British Empire. “This,” said he, “is indeed the most extraordinary resolution that was ever heard in the Parliament of England. It offers new encouragement to military insolence, already so insupportable. By this law, the Americans are deprived of a right which belongs to every human creature, that of demanding justice before a tribunal composed of impartial judges.”[17]

The text of the bill contained the following:

In that case, it shall and may be lawful for the governor, or lieutenant-governor, to direct, with the advice and consent of the council, that the inquisition, indictment, or appeal, shall be tried in some other of his Majesty’s colonies, or in Great Britain.[18]

YHC talked about the Americans refusing to accept that they might have to return to England to stand trial in a foreign land among men who were not their peers.

Men today are facing powers that want to pull us back to places we don’t need to or want to go. Surrounding ourselves with other men to hold us accountable, to help us move through things that will pull us back, and to make us better is what F3 is about. We’re not just here to get better physically, but to grow spiritually, mentally, and emotionally, and to not let the things of the past pull us back.


Moseying with such a large group over a long distance presents challenges, and trying to challenge each individual at the level they’re on is also difficult. Running IC at the beginning of the workout and having slower runners up front to set the pace both pushes the slower runners, but also allows better runners to warm up (or pull a tire if you’re lucky). It also keeps runners together and helps with motivation. Definitely not something that should be used all the time, but it’s a good tool to know and have with larger groups.

I appreciate TP and others bringing Gatorade and water out today. It was hot and we ran a lot, but we didn’t have any heat casualties.

Dads +2.0s Saturday at 0700. If you have questions, Slots has probably already asked it in the Mumblechatter.

Memorial Day Convergence 2019

Date: 05/27/2019

AO: The Barracks

QIC: Gus

PAX: Webelo, Ike, Choker, Backseat, Teacher’s Pet, Bailout, Halpert, Bobsled, Soulja Boy, Blart, Beauty Shop, Rocket Launcher, Altar Boy, Fish Bowl, C-Lo, Billy Blanks, Snowman, Slots, Laettner, Sonic, Anklet, Bottomless, Soybean, Tiger Lily, Shoestring, Bookworm, Chioccetti, O Positive, Pirtle, Lazarus, Judah, Rabbit, Coach K, Captain Obvious, Dial Up, Hello Kitty, Photoshop, O’Reilly, Granola, Mudpants, Flatland, Speaker, Gus | FNG: Wasabi, GoDaddy, Jamm

Conditions: 73F and humid; gross




SSH IC x 15
Daisy Picker IC x 15
Imperial Walker IC x 15
Temp Squat IC x 15

25 Merkins every quarter mile; Group stays together.

Dora 1-2-3
100 merkins
200 BBSUs
300 squats

Sprint the straightaways
Walk the curves

Hello, Dolly! IC x 15
Boxcutter IC x 15
Pickle Pounder IC x 15

Ratchet Shoulder x2 Blaster to ENDEX

Count-o-Rama (46)


COT / BOM: We honor the service and sacrifice for those who died in the service of our country. We must fight for worthy causes, both at home and abroad, in our homes and overseas, for those we love and in defense of the nation.

“Greater love has no one than this, that someone lay down his life for his friends.” John 15:13

The ultimate example of sacrifice is found in the Person of Jesus Christ, who gave Himself for the sins of the world.

MOLESKIN: It was my honor to lead these Men in a Memorial Day workout. I love the PAX.

FNG naming logic:
> Sushi t-shirt
Jamm > Running for city council
GoDaddy > Does something with start-ups or the Internet or both

Memorial Day Murph 2019

Date: 05/27/2019

AO: The Barracks

QIC: Gus (kinda)

PAX: Halpert, Trooper, Bookworm, Soybean, Chioccetti, Sonic, O Positive, Orange Julius, Bobsled, Bottomless, Speaker, Beauty Shop, Handsy, Dangle, Early Bird, Shoestring, Skids, Tiger Lily, Granola, Gus | FNG: N/A

Conditions: 73F and soupy; gross



1 mile run

100 pull-ups

200 merkins

300 squats

1-mile run

Count-o-Rama (20)


COT / BOM: In memory of Lt. Michael Murphy

By his undaunted courage, intrepid fighting spirit and inspirational devotion to his men in the face of certain death, Lt. Murphy was able to relay the position of his unit, an act that ultimately led to the rescue of Luttrell and the recovery of the remains of the three who were killed in the battle.

Lt. Murphy was buried at Calverton National Cemetery less than 20 miles from his childhood home. Lt. Murphy’s other personal awards include the Purple Heart, Combat Action Ribbon, the Joint Service Commendation Medal, the Navy and Marine Corps Commendation Medal, Afghanistan Campaign Ribbon and National Defense Service Medal.

Lt. Murphy is survived by his mother Maureen Murphy; his father Dan Murphy; and his brother John Murphy. Dan and Maureen Murphy, who were divorced in 1999, remain close friends and continue to live in N.Y. Their son John serves in a law enforcement capacity in the state of NY.

MOLESKIN: Great work by all PAX

FNG naming logic: N/A

F3 NWA Launch—Week 4

Date: 04/27/2019

AO: Genesis (Rogers, Arkansas)

QICs: Gus, Orange Julius

PAX: Fortnite, Shooter, Big Papi, PETA, Orange Julius, Major Payne, Pistol Pete, Bullseye, Usher, Huckleberry, Barney, Emeril, Gus | FNGs: Koresh, Penguin, Pooh Bear, Yote, Shredder

Conditions: 70F and sunny; The spirit of Cantore was strong in light of the forecast.




Warm-o-Rama (Q’d by Orange Julius)
Side Straddle Hops
Imperial Walkers
Daisy Pickers
Arm Circles

The plan was to complete a Merkin Mile—mosey one mile, performing 25 standard American push-ups at each quarter mile interval. Sometimes plans change, and we only did half.

* mosey to soccer field *

On the soccer (#notasport) field, the PAX lined up at one goal and faced the opposite goal.
On that end, do burpees; on the opposite end, do mountain climbers. Reps always add up to 11.
10 burpees + sprint to other side + 1 set of mountain climbers
9 burpees + sprint to other side + 2 sets of mountain climbers
. . . .
2 burpees + sprint to other side + 9 sets of mountain climbers
1 burpee + sprint to other side + 10 sets of mountain climbers

* mosey to picnic tables at Blossom Way Trailhead *

15 dips / 15 squats
12 dips / 12 squats
9 dips / 9 squats
6 dips / 6 squats
3 dips / 3 squats

* mosey to SP *

Flutter Kick IC x 20
WWI Sit-ups IC x 20
Pickle Pounders IC x 10
Block Pass with CMU
– PAX lined up shoulder-to-shoulder, facing alternating directions, on their respective Sixes
– Pass the CMU down and back twice
Tunnel of Love
– PAX hold a high plank, flexing their backs as necessary
– One Man crawls through the tunnel, taking care not to kick his fellow PAX in the face and keeping the Gloom Horn at bay.

Ratchet Shoulder Blaster to ENDEX

Count-o-Rama (18)


COT / BOM: The Authentic Man (1) rejects passivity, (2) accepts responsibility, (3) leads courageously, and (4) expects a greater reward.

MOLESKIN: This was the best reason to make a 700-mile roundtrip in less than 24 hours that I could possibly think of. These Men gave great effort. Mumblechatter was slow but gained steam as the Beatdown progressed. T-claps to OJ for shouldering the Q duties with me.

Coffeeteria at CFA was solid.

FNG Naming Logic
: He graduated from aTm and is now part of F3. He obviously likes cults.
Penguin: Some inside joke about his job that the PAX seemed to really like. I think it’s a tech thing.
Pooh Bear: He would not give me anything interesting, so he got the first name in my Wheel o’ FNG Names.
Yote: His Hospital Name sounds something like “Wile E.”—like the coyote.
Shredder: He mentioned playing the guitar, and it seemed ironic given his general appearance and demeanor.