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 Hillbillys Daisy Pickers Arm Circles
HALF MERKIN MILE (Q’d by Gus) 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 *
ELEVENS (Q’d by OJ) 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 *
MARY 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
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 Koresh: 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.
THE SCENE: A windy yet gorgeous gloom at 0600. The weather held off on rain
F3 WELCOME & DISCLAIMER: YHC(Shoestring) organized the Crucible to be a trial of a mans endurance, stamina, mental, and physical strength and to see what kind of new creation comes out on the other side. 5 AO’s with a 20 minute bootcamp. 14+ miles of running. 1 amazing event. 15 pax circled up for the welcome and disclaimer. One of those pax was a FNG. Running support for the event was C-Lo and Zima. Greatest of T-CLAPS to those two HIM who helped make this event amazing. Without them, there is no telling how many pax would have not completed the event.
THA THANG @ OLD FOREST: YHC kicked off the event as Q at the first AO, Old Forest. The bootcamp went as follows:
SSH IC x30
IW IC x10
Daisy Pickers IC x20
Mosey to one end of the parking lot and started 11’s. Burpees on one end, Big Boy Sit-ups on the other. Plenty of running. At the end of 20 mins, the pax gathered together and began the ~1.8 mile trek to the Sandlot where Soulja Boy would take over on Q. Nature Boy and Four Eyes started off strong. YHC was not breathing well from sickness but had to push thru and felt a ton better than expected. The pax were overall in great spirits and were ready for the task at hand.
THA THANG @ SANDLOT:
After a short 2 mile jaunt form the Old Forest Soulja Boy kicked off the 20 minutes at Sandlot with a BANG. Pax lined up at the 50 yd line of the football field for some…
10 Merkins at the 50yd line.
Bear crawl to the 35yd line perform 10 BBSU and crawl bear back to the 50.
10 more merkins at the 50 then bear crawl to the 20 (stoping at the 35 for the BBSU) and perform 10 squats and crawl bear back to the 50.
Totaling 70 reps, 45 yds of bear crawl, 45 yards of crawl bear.
Next PAX partnered up and finished off with some Doracides. 100 Merkins, 150 BBSU, and 200 squats using the same distance for suicide sprints. TCLAPS to C-Lo for for jumping in to even out the number of PAX.
THA THANG @ THE BARRACKS:
Altar Boy decided to do something crazy. He made the pax run more after running. Why would someone do that? Great question. Altar Boy put us through the Blue Mile.
10 Hand Release Merkins
Run 100 Yds
Run 100 Yds
10 Jump Squats
Run 100 yds
10 Big Boy Sit-ups
Run 100 yds
Total 40 reps of each exercise and 1 Mile.
THA THANG @ THE BERM:
O Positive was our Q at the Bermuda Triangle. you never know what’s coming with the swirling snakes of OP, but this was plain foolishness on a wall! The smackdown was laid and YHC was in pain.
Merkins x 30 OYO
Wall Sit til All In (WSTAI)
Burpees x 30 OYO
Pickle Pounders x 30 OYO
8-ct Body Builders x 30 OYO
Mtn Climbers (R/L=1) x 30 OYO
Body Bag Builders AMRAP for final 3 minutes
This is where the test of the pax really came through. The next leg was the longest distance of running for the day. 6+miles from the Berm to the Blazing Saddles. YHC made it about 150 yds and realized my knees and lungs were not going to cooperate. I had to tap out of the event and call it a day. YHC hopped in the car with C-Lo to run support.
THA THANG @ BLAZING SADDLES:
U-Rock was our last Q up for the day. He was fresh since he had not done a single thing in the Crucible up til then. YHC realized the noises
Mosey to horse arena steps
Down up irkins
Down up derkins
Down up dips
Up down leg lifts – got made fun of by some 6 year old girls at this part
Crawl bear to playground, Sprint back
Set 1: Merkins, BBSU, Squats.
Set 2: Alternating Side Merkins, Flutter Kicks, Lunges.
Set 3: Werkins, WWI Situps, Monkey Humpers.
Set 4: Close grip merkins, Crunchy Frogs
Captain Thor – got to 7
Lt. Dan – got to 6
COUNT-OFF & NAME-O-RAMA
12 pax completed the event by running 17+ miles and 5 bootcamps at AO’s. Those pax are Halpert, O Positive, Tomb Raider, Altar Boy, Nature Boy, Speaker, Soulja Boy, Steinbrenner, Four Eyes, Speedy, Orange Julius, and Crayfish. The 3 that did not complete the event but put in work were YHC, Barney and Bobsled(FNG)
CIRCLE OF TRUST/BOM:
Crucible- a situation of severe trial, or in which different elements interact, leading to the creation of something new.
This event was made to be a trial that the pax could test themselves and come out a new creation. This definitely tested some of the pax. It was hard and YHC was proud of the pax that completed the event. I was amazingly proud of how far the FNG(Bobsled) made it in the event. Regardless what each individual pax learned about themselves in the event, there is a reality that life is one giant Crucible. A trial that leads to the creation of something new. As believers, our hope is in Jesus that He endured the ultimate crucible on the cross so that we could be made into something new. Never forget that sacrifice and that we have a mediator in Jesus. He is our everything.
This was an amazing day for F3 Memphis and YHC can wait for the fall when we do this again.
Prepare now for the fall. Crucible is coming again.
THE SCENE: Cool air, clear skies, ready to run F3 WELCOME & DISCLAIMER: done amidst a lot of mumble chatter, wardrobe changes/decisions, and car adjustments. I believe some heard the disclaimer…I believe. WARM-O-RAMA:
Brief mosey around OF parking lot, SSH x 20 IC, Daisy Pickers x 15 IC because of Pirtle’s concern for his hamstring. OYO stretching while YHC described run route to Sandlot. THA-THANG:
Route 1: OF to Sandlot (5k)-> several “speed bump” stops (as so named by Shoestring) along the route to keep the PAX together. Merkins x 10 IC at one speed stop, Squats x 10-11 IC at another, and Mountain Climbers x 10 IC at the last
As we reached the Tobey, Four Eyes mapped out the following for the BC Thang. At this point, MIB was MIA due to an urgent bathroom situation. He was not seen for the first 10 minutes of BC. He did return safely for the second half of BC and was in a fantastic mood. It must have gone well for him.
Catch me if you can: P1 bear crawls. P2 does 10 burpees, then runs (forwards) to catch P1.
Once you both “catch,” Flutter Kick til all in.
Repeat with 20 HRMerkins, then with 20 “Good Mornings.”
Mosey to corner at top of hill near Conex.
Group 1: down hill, do 8-12 pullups, back up hill. Group 2: side shuffle or carioca sideways across field, then 20 overhead claps, then side shuffle/carioca back. Flutter/gas pump til all in.
Flapjack. Repeat til 20 min elapsed.
Once all in, route 2 was a 1.75-2 mile course back to OF. Altar Boy had geometry lessons this morning so he didn’t want to be late so he ran back like Usain Bolt and was an Irish Goodbye by the time we made it to ENDEX. Mirage also left BC early to get back to his car so that he could take his son to his first day of daycare; however, when he arrived at OF he did not have his car key(s). As of this posting, his keys remain lost. The last time I did a backblast where keys were lost, I had to update it based on their prodigal return. Fingers crossed for an upcoming backblast update and the killing of the fatted calf over their safe return.
N/A COUNT-OFF & NAME-O-RAMA
12 PAX (no FNGs): Four Eyes, Chioccetti, Toms, MIB, Shoestring, Jailbait, Mirage, Handsy, Pirtle, Bottomless, Teacher’s Pet, Altar Boy CIRCLE OF TRUST/BOM:
Prayers for Hezekiah on his first day of daycare and for Mirage and his wife on the changes in their life with his wife going back to work and his son going to daycare for the first time….and him losing his keys. MOLESKIN:
Great group. The Crucible will be difficult and the PAX were confronted with that reality this AM. Everyone put in work this morning and I think we all made each other better for it. I was surprised by the PAX ability to run distance while staying pretty much together. Speaks a lot of the importance of your brothers being there to push you even when you might want to run slower or stop completely.
Shoestring bear crawled across the rugby field faster than I think is possible….and then almost threw up.
MIB took whatever frustration he might of had about the events of the morning out on the bathrooms at Tobey. Poor bathrooms.
I don’t think the rugby field at Tobey Park is every dry.
No snakes were harmed during our mosey through the OF towards the Sandlot; however, they would have been if seen. Or we would have run faster and improved our overall time. Either way.
Handsy left his left over coffee from yesterday at home (smh).
prepare for the crucible; Easily Amused VQ on Wed at OF
THE SCENE: Crisp, cool with clear skies F3 WELCOME & DISCLAIMER:done. WARM-O-RAMA:
SSH x 20 IC
Merkins x 20 IC
Imperial Walkers x 10 IC
Windmills x 10 IC
Daisy Pickers x 10 IC
Hillbillies x 10 IC
Mosey to the stairs near The Ruins parking lot. There are 70 total stairs from Front up to the landing near the parking lot. We would start at the bottom of the stairs and perform the following up the stairs x 2:
Quick Step (lead with the same foot on every step) x 2 (140 stairs)
Skip (plyometric jump skipping steps each time) x 2 (70 stairs)
Lateral (facing left/right going up the stairs) x 2 (140 stairs)
Lunge (every other stair) x 2 (70 stairs)
Squat Jump (each step for the first 15 stairs then sprint to the top) x 2 (140 stairs)
“Grizzcalator”: In plank position, ascend the stairs doing a merkin on each step
Everest: Lunge and bring feet to the same stair and do a squat alternating the leading foot x 2 (140 stairs)
Mosey back to the parking lot. With the last 10 minutes, we did 11’s with a run in between exercises. Two exercises were BBS and Carolina Dry Docks. All PAX completed 11’s routine at 0615.
N/A COUNT-OFF & NAME-O-RAMA
13 PAX (no FNGs; 1 Willy Loman – Rusty from Naperville, IL) Bottomless (QIC), MIB, Chocker, Sir-Mix-Alot, Handsy, Hitch, Easily Amused, Low Note, Crayfish, Chiocetti, Woodpecker, Four Eyes CIRCLE OF TRUST/BOM:
Shared the common thread of the COTs that I’ve heard this week about difficulty, and failure. The idea of a stair workout is overwhelming. You look up at 70 stairs and have to come to grips with the reality that ascending those stairs will be difficult. This is especially true if you have to do this multiple times. However, this seemed a lot less daunting in community. Having brothers there for encouragement and, simply, to be there during a hard time. Christ does not make any promises that this life will be easy, but he does promise us that he will always be with us. We do not thrive in isolation; however, we can do hard things in community…even if its flights and flights of stairs.
4 PAX showed up to complete the 86 for 86 challenge before boot camp this AM. Great cause and enjoyed putting in this work with Woodpecker, Choker, and Bookworm.
Service project saturday…see slack for details
a situation of severe trial, or in which different elements interact, leading to the creation of something new.
“their relationship was forged in the crucible of war”
Get ready for the Crucible, an event that will challenge the pax of F3 Memphis to come out the other side better MEN.
March 30, 2019 the pax will gather at Old Forest at 0600 for our first Crucible. We will travel(RUN) to 5 different AO’s across the region(14+ miles) with a 20-minute beatdown at each AO, led by the HIM of F3 Memphis.
Begin preparing your souls for a 3+ hour endurance event hosted by Shoestring, our 1stF Q. We will run as a group with no man left behind. We will have a Q for each of the 20 minute beatdowns at the designated AO’s. There is no fee for entry and this will test the pax physical abilities.
PAX: U-Rock, Roomba, Granola, Bookworm, Cowbell, Sonic, Lodge, Park Bench, Teacher’s Pet, Anklet, Tiger Lily, Grimace, Commie, Rousey, Cheddar, Dial-Up, Soybean, Choker, Potiphar, Mile High (visiting from Dallas TX), Bottomless, Pops, Billy Blanks, Tree Hugger, Bombay, Altar Boy, Nature Boy, Casio, Lipton, Tremor, Halfpipe (visiting from Jackson MS), Crayfish, One & Done, Snowman, O Positive, Jail Bait, Rabbit, Black Diamond, Lazarus, Speaker, Stephen King, Orange Julius, Halpert, Pablo, Rosetta Stone, Gus | FNGs (4): The Sizzler, Guess Who, Nissan, Homebody
Conditions: Clear and 48F; B-E-A-utiful!
DISCLAIMER (given, with apologies, after the first two exercises of Warm-o-Rama)
SSH IC x 19
Pike walkouts OYO x 10
Daisy Pickers IC x 19
Side Stretch (hold each side 30 secs)
Annie IC x 10 (each side)
Groiner Stretch (hold each side 30 secs)
Fire Hydrant IC x 10 (each side)
Baby Arm Circles IC x 10 (forward & reverse)
Windmill IC x 19
* Mosey nearly one lap around parking lot; partner up *
* Mosey north to small hill; find a partner with similar body type *
PAX 1 carries PAX 2 up the hill.
Mosey back down.
PAX 2 carries PAX 1 up the hill.
* Mosey back to SP parking lot; Monkey Humpers along the way just for good measure *
MARY Flutterkick IC x 19
Hello, Dolly! IC x 19
Ratchet Shoulder Blaster to ENDEX
COT / BOM: In the coming year, don’t let external conditions determine your level of Commitment.
MOLESKIN: The Sky Q blessed us with a beautiful morning, and the PAX showed out. Only a couple complained of their physical status before the workout began, which led me to believe that the PAX rang in the new year without over-indulging. Those who partied with F3 Memphis at the 2018 New Year’s Day Convergence were familiar with many of the elements of today’s workout, but we were about 40 degrees warmer than one year ago. The difference in temperature is what inspired my challenge to the PAX–meet your commitments regardless of external conditions. Today was pleasant, but the storms are coming.
T-claps go out to…
Rabbit, who long ago EH’d a Texas Man, who eventually posted in Dallas and was named Mile High. Mile High ended up posting today and bringing two FNGs, which means Rabbit is credited with three PAX! The Man knows how to multiply.
U-Rock, who took some amazing still images of today’s workout. You can tell he used to work at Olan Mills.
Halfpipe, who probably only posted because his little brother asked him to.
Snowman, for carrying my Six up that hill.
O Positive, Bradshaw extraordinaire, for bringing food and beverage for Parking Lot Coffeeteria.
WHY: Because you need to study to accelerate your faith.
You do not need to prepare anything ahead of time, but it would be helpful to have already read the passage. This schedule is subject to change.
11/14 – Mark 1:1-20
11/21 – Break for Thanksgiving
11/28 – Mark 1:21-3:12
12/5 – Mark 3:13-6:6
12/12 – Mark 6:7-8:26
12/19 – Mark 8:27-9:50
12/26 – Break for Christmas
1/2 – Mark 10:1-52
1/9 – Mark 11:1-12:44
1/16 – Mark 13:1-37
1/23 – Mark 14:1-15:15
1/31 – Mark 15:16-16:8
Our discussion will be guided by the COMA method (Context, Observation, Meaning, Application). We’ll study the text, pray together, and end by 7:30.
On Friday, October 12, 2018, the PAX will assemble at the home of Rock (Jesse Carpenter), located at 2855 Sinai Drive in Mason, Tennessee. Shorties of all ages are welcome. Wives are not welcome.
SCHEDULE FRIDAY, 12 October
1700-1800 – Arrival and tent set-up
1815-2000 – Supper and bonfire
2000ish – Move to camp site
SATURDAY, 13 October
0800-0830 – Workout with Shorties
0900ish – Breakfast
The camp site is located about 250 yards from where we’ll eat supper and enjoy the bonfire (near Rock’s house).
We’ll have a smaller campfire pit to enjoy at the camp site.
Portajohns will be available at the camp site for Elvises and people who can’t pee in the woodline.
The forecast shows chilly temperatures overnight. Bring warm clothing for you and the kids!
Hamburgers, hot dogs, buns, condiments, s’mores ingredients, and water will be provided for supper on Friday night. If you want other food or drink, bring it!
Eggs, sausage, biscuits, oranges, coffee, Sunny D, and water will be provided for breakfast on Saturday morning. If you want other food or drink, bring it!
Suggested donation for each family is $10. If you can’t swing it, don’t sweat it. If you want to give more, feel free.
Head east on I-40.
Keep going east on I-40.
Take Exit 35, then turn left.
Immediately after you pass over the interstate, turn right onto Poindexter Road.
Follow Poindexter around a big S-curve and then on a long, straight section until it dead ends into Sinai Drive.
Turn right onto Sinai Drive.
Turn right into the gravel drive.
If you get lost, call Gus at 901-634-0148. If Gus doesn’t answer, call Rock’s house at 901-594-5329.
On September 22, 2018, F3 Nation’s GrowRuck Q (Bono), Weasel Shaker (Slaughter), and Nantan (Dredd) led 62 PAX in a 60-minute beatdown at ECS. This is what happened, in Bono’s words.
GrowRuck 12 Memphis Workout
It was 0700 at Evangelical Christian School in Cordova, TN. The pax gathered near the entrance to the astroturf field engaging in that nervous mumble chatter that occurs when men don’t know exactly what to expect. This was the beginning of GrowSchool and GrowRuck 12. 62 men joined us for the disclaimer…
We always begin with the Disclaimer. Here’s a version the Q sometimes uses: “Welcome to F3Nation. We are a free, peer-led workout, which means that even if you think I look like a stud, I am not a professional. This will be difficult and I recommend you get in your car and go home. Or you can modify as needed and watch out for your brothers beside you. We leave no man behind, and we leave no man where they are. Pay attention to the Q. Pay attention to what your body tells you.”
Follow Me/Shock & Awe – The unexpected is part of what we expect during a GrowRuck. A “Follow Me” run allows us to break a normal routine of doing 20 Side Straddle Hops IC. We circled up at the football practice field and started with a warm-up of 10 Burpees OYO. Next we continue with 8 Burpees IC (6-count); Then we continue with 6 burpees. The pax started to figure out the routine and determined that next we would do 4 Burpees. Before the final round, the pax had to guess the count – NOT 2 burpees, but 10 burpees. Never think the finish line is the finish until you hear “recover”, aka “Get prepared for the expected, BE prepared for the unexpected.
Counting Cadence – Next Dredd gave a quick overview of counting cadence. He reviewed the reasons WHY we count cadence and led the pax through a series of exercises. Throughout the workout we had several pax come up at count cadence and learned that even though Dredd almost always does a 4-count cadence, a Q can use a “tempo” cadence if it works for the exercise. After that we did another “follow me” to the track.
Dirty McDeuce – The Dirty McDeuce is made up of 4 sets of 3 exercises done to 12 reps. Each set has one chest exercise, one leg exercise and one core exercise. After each set of three exercises, you run a lap of a track or whatever else is handy (parking lot, etc.)
1st Stop – Merkins, Squats, Flutter Kicks
2nd Stop- Carolina Dry Docks; Mule Kicks, Freddy Mercurys
3rd Stop – Wide Arm Merkins, Jump Squats, “Oh Yeah!! IC. This time we made sure to connect with another pax on the mosey around the track.
4th Stop – Merkins IC, Squats IC, Flutter Kicks IC – This round was done IC with three locals leading the way.
Then Gus led everyone around the track to mosey as a TEAM, it became a side shuffle, hand holding effort. We learned why the “Rule of 3” is key in leading a large group of men, because as the Q whispered changes to Gus, it was harder to communicate and meet the standard. The pax did not meet the standard, so the Q led the pax in 10 burpees IC. The pax then moseyed to the luxurious astroturf field for a final evolution. On the way we stopped for the 6 and pounded out 59 4-count flutter kicks (that’s about how many men registered for the Tough challenge originally…”Be prepared for the unexpected…”
Bear Crawls – The final evolution was modified to become a bear crawl to the 45 OYO and followed by a team bear crawl back. On the way back the men determined that pausing at the yard lines became a good way to stay together, which was a skill used early on in the Tough that evening.
6MoM – Slaughter finished out the last 3 minutes with some of his favorite ab exercises. The trick here is by not “recovering” the burn was compounded, even in 3 minutes. Remember to make things difficult, so “no man is left where we found him.”
COT/BOM – Thanks was offered for the pax, safety, and strength. We got to sing “It is well” and all was well.
PAX Co-Qs – Bono, Dredd, Slaughter Memphis PAX – Shoestring, Uncle Rico, Pops, Halpert, Short Timer, Commie, Choker, O Positive, Bruce Wayne, Tiger Lily, Cheesesteak, Slicnut, Soybean, Speaker, Nature Boy, Tomb Raider, Toms, Captain Obvious, Handsy, Woody, Gilligan, Snowman, C-Lo, Mama’s Boy, Renfro, Daniel Tiger, Tree Hugger, Bookworm, Woodpecker, Bombay, Gus, Lazarus, Harbaugh, Teacher’s Pet, Thundercat, Nickelback, U-Rock, Sleep Number, Phat Pat, Carport, T-Swift, Four Eyes, Pronto Pup, Bottomless, Snookie, Laettner, Meter Maid, Geppetto, Orange Julius Willy Lomans – Kramer (STL), Sheldon (STL), Halfpipe (Jackson MS), Duck Tales (Chattanooga), F150 (Dallas), Boy Scout (Houston) FNGs (4) – Rock, The Seeker, Mercy, Young Lucille
Moleskin – Jocko once said, “Life is like burpees, you fall down and get back up. You fall down and get back up.” This group of men started with a bang and at this workout and never disappointed the F3Nation pax. We figured out how to do burpees, how to count cadence, how to recover when falling by diving. We moseyed with brothers, we muscled through 59 flutter kicks when they were not expected. We were men enough to hold each other’s hands (man the Q was surprised when that took place) and we began to learn the power of connecting with a brother by asking him questions and leading through love. When we had to work as a team, it seemed like the pax was given a heads up on the bear crawls, because the Q didn’t give directions, the pax organized themselves. This was a Sua Sponte occurrence that continued to take place as the Individual Initiative (I2) took place over the next 24 hours through the challenge.
This weekend was one of the most rewarding, difficult things the Q has participated in. The bonds of brotherhood and friendship that started with the Friday Night 2nd F really culminated at the service on the Mississippi led by 4 Eyes at the end of the Tough. YHC is proud to call all of the F3 Memphis, St Louis, Dallas, Houston, Jackson, and Chattanooga, pax a brother.
On September 23rd, at approximately 0800, 52 men finished GrowRuck 12 standing in a sand volleyball pit. We started with 52 men at 1800 the night before, a few who had only just registered in the previous 24 hours. We endured 100 ruck overhead squats, sand munitions, Crab Mountain, a 3,000 pound Implement of Woe, and 13 miles under ruck. Below are some comments from the GRTs who started and finished as a team: