Ruck Friendly Coupon Bombs – #Anti-Taper

THE SCENE: Perfect for some sweatin’
x15 Windmills
x15 Daisy Pickers
x15 Imperial Walkers
x15 slow squats


Coupon BOMBS

Cones have been spaced out so that there are four vertical lanes with a distance of 100 yards.  Pax formed four groups of two.

Group #1 – One pax asked to overhead carry a CMU to cone 100 yards away and jog back while other pax are doing BOMBS at startex.

Group #2 – One pax asked to cradle carry 40# sandbag 100 yards away and jog back while other pax are doing BOMBS at startex.

Group #3 – One pax asked to shoulder carry 60# sandbag to cone 100 yards away and jog back while other pax are doing BOMBS at startex.

Group #4 – Two pax asked to farmer carry 80# sandbag to cone 100 yards away and jog back while other pax are doing BOMBS at startex.

(B.O.M.B.S.  (20 – Burpees, 20 – Overhead Claps, 20 – Merkins, 20 – Big Boy Situps and 20 – Squats)

Pax will rotate to next station in numerical order.

Pax did bearpees to pavillion.  Once at pavillion we did the following:

x20 OYO Derkins
x20 OYO Dips
x20 OYO Shoulder Taps

30 seconds of flutter kicks with rucks pressed over chest.
10 Boat/Canoes
10 Supermans
Dealer’s Choice: Zippin Pippin dished out the pain suggesting Burpees. But we only had enough time left for five.

8 PAX (0 FNG) Choker, Casio, Flobee, Carport, Sleep Number, Woodpecker, Ramrod, ZippinPippin

YHC talked about how it only takes water to bring life out of a seed.  Soil and Sunlight are needed to provide growth of that life but the life activator is only water.  YHC compared us to the seed stating that we have potential inside us and the water could be whatever that brings that potential out.  We have the choice to grow or stay a seed and never sprout!

GrowRuck 12

Sprint and Splash in the Tower of Terror

THE SCENE: Still warm and muggy, but hints of fall in the breeze…

Did it, including sharing the mission of F3


2 laps around the track followed by about 5 minutes of stretching.


***Not sure what the taper and stretch crew did after this…Bottomless knows.

Mosey over the the Tower of Terror (parking garage)

  • Perform 15 SSH (IC) to get our heart rate back up a bit.
  • Sprint up TWO full lengths of the garage (all the way up first ramp, turn the corner and keep going until you reach the top of the second ramp. It’s probably 400 meters uphill. 60 seconds of recovery.
  • Repeat up the next two full ramps to the top. 60 second recovery
  • Sprint all the way back down to startex. 90 second recovery.
  • Sprint all the way up ONE full length of the garage. 30 second recovery. Repeat 3 more times until at the top of the garage.
  • Sprint all the way back down to startex. 90 second recovery.
  • Sprint HALF way up the first full ramp. 30 second recovery while walking to the end of the ramp.
  • Sprint HALF way up the second ramp. 30 second recovery.
  • From that point, spring all the way back down to startex.
  • In total, we covered almost 2.5 miles, most of that sprinting.

From there we moseyed back to the pad at the track for some Mary.


  • Peter Parkers (IC) – 15 (started slow, got faster)
  • Crunch jacks (IC) – 15
  • Freddie Mercury (IC) – 15


Four Eyes, Beauty Shop, MIB, ISS, Doc Hollywood, Pirtle, Crayfish, Yard Sale, Blart, Snookie, Park Bench, Tomb Raider, Bottomless, Soybean, Sir Mix-a-lot, Cockapoo (FNG), Handsy (QIC)


Difference between toxic shame and healthy shame – toxic shame finds it’s identity in mistakes and shortcomings. Healthy shame acknowledges imperfection but doesn’t put it’s value or identity there. Keeps pressing on to love, serve, work hard, knowing that you are making a difference even if you make mistakes along the way.


Sprinting up the garage is ROUGH. but good.

See Pre-blast for info about all the GROWRUCK12 events this weekend! Lots of ways to participate!

MorgRuck Finale

It was I forgot to look degrees and Gloomy.  It’s the day before GrowRuck and the PAX already have that “Oh crap, what did I sign up for” look in their eyes.

Did it.

It was pretty warm out already.

Ruck up. Walk 3 miles.

A little stretching at the end for a final prep for GrowRuck.

Shoulder Shrugs x30 seconds
Triceps into Back x15 seconds each arm
Arm/Shoulder Stretch x15 seconds each arm
Seated Hamstring Stretch x30 seconds
Seated Groin Stretch x30 seconds
Calf/Achilles Stretch x15 seconds each leg

6 PAX (0 FNG): Choker (QIC), Flobee, Gilligan, Mr. Wonderful, Orange Julius, Sleep Number

Borrowed heavily from Soybean’s recent backblast from a Barracks ruck about “going gray” during the GORUCK event.  Encouraged the PAX to focus on the needs of their brothers when they hit that point.  If you’re thinking about how to help your buddy, it will take your mind off of your own pain.  We’ll complete the event together, as a team.  That’s the only way.

In addition to some final GrowRuck prep, the PAX also received a couple of graduate credit hours in Biochemistry.  At some point Mr. Wonderful asked Orange Julius a question about how the body reacts to the keto diet.  OJ replied “I’m not 100% sure, but…” and then vomited out a highly technical dissertation worthy of a professor at Johns Hopkins.


  • GrowRuck is here!
  • 2nd F event 7pm tonight at Carolina Watershed – all are welcome (you don’t have to be signed up for GrowRuck)
  • Convergence bootcamp tomorrow with Dredd on Q – do not miss it!
  • GrowSchool following bootcamp tomorrow – don’t miss that either.
  • Next week, Friday workouts at the Morg go back to regular bootcamps starting at 0530.


THE SCENE: 75 degrees and just above dew point at the shiniest AO commanlly know as Neverland.

SSH x 50 IC
Abe Vigoda x 15 IC
Arm Circles (forward) X 15 IC
Arm Circles (backwards) X 15 IC
Daisy Pickers X 15 IC
Finkle Swings X 10 IC
Mosey to the stage for some major BLIMPS action.

  • Burpees x 15 OYO, followed by a run to the gazebo
  • Lunges x 30 (30 each leg) OYO, followed by a run to the gazebo
  • Imperial Walker x 45 (45 each leg) OYO, followed by a run to the gazebo
  • Merkins x 60 OYO, followed by a run to the gazebo
  • Plankjacks x 75 OYO, followed by a run to the gazebo
  • Squats x 90 OYO, followed by a mosey to the flag

Hurricane Hoedown x 7 down to 1 IC

Merican and Shoulder press circuit x 1 up to 7 IC

2 PAX  (Zima & Tiger Lily)
100% turnout for the best coffeteria anywhere.
GrowRuck 12 kicks off tonight!

Leg day at The Annex

THE SCENE: Coolish and dry. We have been hitting some great morning temps lately!

Arm Circles x 10 forwards then backwards IC; Windmills x 20 IC; Daisey Pickers x 20 IC; SSH IC to 15 then count silently and stop @ 21 (Pax did this marvelously, no penalty. The Dova counting game is STRONG); Daisey Pickers x 20 IC; OYO Usain Bolt 45s (YHCs fave); OYO 10 Wolverine Burpees (YHC modified this to 5, Grimace had already done 6) Quick Mosey to the Pavilion
Aiken Legs (20 Squats, 20 Box Jumps, 20 Lunges (2 legs = 1), 20 Split Jacks) AMRAP for 6 Min.

Moseyed to Choker’s Hill for 11’s Jump Squats up top, Burpees down low

Since we conquered the hill we showed it who’s boss for 4 min with a quadraphilia (sprint down the hill forwards, then back up sprinting in reverse)

Mosey to flag

Red light, Yellow light, Green light. Billy Blanks (reverse crunches, and windshild wipers), Harbaugh (LBCs)
U-rock, Billy Blanks, Grimace, Harbaugh, Speedy
YHC is constantly encouraged by the pax who post. Our time is short, lets make the most of it. YHC’s chosen profession constantly reveals the depravity and frailty on the human condition. Everyone who posts is a HIM, making higher choices to not only the benefit of themselves but also to everyone they come in contact with. Keep it up MEN! Onward!
YHC absolutely hates waking earlier than he absolutely hasto, but made it out to preruck with U-rock. The caliber men that F3 has hooked and who post regularly or when life allows is excellent. It was good time spent.
Grow Ruck is upon us. Prayers for an injury free night will be set ya’lls way.

Did We Do This Already?

At last! The gloom is dark again! Just the way the good Lord intended. Probs been this way for a while but YHC’s been AWOL doing dumb Navy stuff for about 6 weeks so whatever. It’s new to me.

Oh yeah, Poplar showed up late. SMH.*

Welcomed and thoroughly disclaimed our FNG. Someone had to make him feel welcome since his up-line wasn’t even there yet. (Poplar🤦‍♂️)*

Shared the F3 mission statement as well.

SSH x20 IC
ISW x20 IC
Abe Vigoda x10 IC
Some stretches for the hammies, chest, and tris

YHC was on Q last minute so, in a pinch, decided to do an exact repeat of his last Q.

Alternating Offset Merkins x50
(We were gonna do this with CMUs but half of us, including YHC forgot to bring CMUs so we used the parking space stops. Is YHC a quick thinker or what?)

200ish yard mosey to pavilion 

Aiken Legs at the pavilion
– 20 Air Squats OYO
– 20 Box Jumps OYO
– 20 luges IC (2=1)
– 20 Smurfjacks IC

1/4 mile mosey to the tennis court for Absolution!
-Absolution x5 Click here for the deets
-1 lap around the court incorporating front/rear moseying and side shuffling
-Repeat 3 times for a total of 20 reps and 4 laps

1/2 mile lap ending at startex for some 11s using burpees and squats.

We did 3 exercises led by by the PAX but YHC failed to adequately document these events in real time and now the world may never know the real story of those true American Heroes.  I’ll never forgive myself.

6 PAX (1FNG) Ace, Poplar, No Fuego, Tree Hugger, Short Timer, Soulja Boy

Nothing prepared. Spoke from the heart on what YHC has learned in the past several weeks about good leadership:
-Leadership is Hard. It requires getting out of your comfort zone and doing hard things. Physically, mentally, and emotionally.
-Leadership is not about you. It’s about those you serve. make no mistake, good leaders are servants.
-Failure is part of leadership. It’s not about how many times you fall, It’s how many times you get back up. Challenge is good. A great and necessary reality which does not mar you, but in fact strengthens you.

F3 exists for the purpose of promoting and invigorating male leadership. If you have been coming for the workout and have never seized the opportunity to lead others YHC encourages you to do so.

It is great to be back! Thanks to Short Timer for holding it down as AOQ. Now go and launch that Atoka AO, Bro!

It was great meeting Poplar and our FNG, ACE!

Congratulations to our brother, Gilligan! Everything is different now brother. Enjoy it.

Talked about GR12 and Goruck.

Partner Panic

THE SCENE: The weather was a cool crisp 75 degrees.  Fall was right around the corner, but no matter how many times we Mosey’d around the building, we couldn’t catch up to it.

SSH IC x 10 followed by silent x 10.  Penalty if everyone did not stop at same time.  Ironically Q did not stop on time.  Penalty = 10 burpees

Mosey .5 mile light Indian run

Partner workout.

  • 100 jump lunges (each leg = 1)
  • 200 Mercans
  • 300 Mountain Climbers (each leg = 1)
  • 400 Shoulder Taps (each shoulder = 1)
  • 500 LBCs

One partner began the exercise.  Other partner bear crawled to a sign 40 yards out and ran back.  Thang eventually modified to running to sign and back.

  • Mosey back to AO
  • Leg Throw-Downs (F3 name?) x 25 with a partner
  • Mosey around building
  • Flutter Kicks IC x 20
  • Rosalitas IC x 10

13 PAX (1 FNG Wilbur and 1 Willy Lohman Woodchuck) Rapunzel, Snookie, Stranger Danger, Reznar, Bouche, Snowcone, Lipton, Yardsale, Transplant, TombRaider, Wilbur, Woodchuck, Beaker


Most of my life, I have greatly wrestled with feeling inadequate.  Just a general sense of feeling under-appreciated and like a great disappointment to those around me.  There are several problems with line of thinking.  Not only did it cause severe self-doubt and bouts of depression but it was inherently selfish.  My mind was constantly racked with comparisons towards other people who I portrayed as better than I in a certain area.  I found myself constantly envious that I either did not have certain qualities that other people possessed or that I was not as competent as others in a certain area.  However, more importantly, this train of thinking was a  slight towards God.  He made me a specific way, gave me talents and gifts for a specific purpose.  He loves me for who I am and I was made in His image. There is a quote that has resonated with me recently…comes from C.S. Lewis’s sermon “The Weight of Glory.”  

“And that is enough to raise our thoughts to what may happen when the redeemed soul, beyond all hope and nearly beyond belief, learns at last that she has pleased Him who she was created to please…[for] if God is satisfied with the work, the work may be satisfied with itself.”

And though I still wrestle with these toxic thoughts from time to time, the burden that is lifted off one’s shoulders when we truly grasp to God’s satisfaction in us…the effect is tremendous.  And I would just encourage y’all to meditate on that going forward.


  • Q adrenaline is a REAL thing.
  • Should not dash away from AO too quickly.
  • Very VERY thankful for opportunity to lead and grow as a leader.  Loved it.
  • Jump lunges suck…even with Q adrenaline.
  • Pretty sure Stranger Danger has come to 3 of the hardest workouts we have had.
  • I TOTALLY did not intend to purposely have us do 10 penalty burpees 😉

GrowRuck12 is this weekend. We still have room during the Ruck!
F2nd event Friday 7-10P at Carolina Watershed Brewery (OYO tab)
F1st event Saturday 7-8A at ECS Dredd-led beatdown
F2nd event Saturday 8:30-9A at ECS after beatdown, breakfast (bring $3 if you aren’t signed up for GrowRuck)
F3rd event GrowSchool 9-11A at ECS great chance to soak up some leadership wisdom
CSAUP event GoRuck Custom Tough 6P-death at Tom Lee (sign up! if not, come support Old Ballz O Positive as he supports the Cadre, drink beer and throw shade, under no circumstances should one encourage the PAX…at all)

Taper Time

THE SCENE: a pleasant 75° and wee bit gloomy

SSH IC x20
Daisy Pickers IC x15
Daisy Shuffle IC x12
Hill Billies IC x15
Imperial Walkers IC x15
Tempo Squats IC x10
LBAC IC x10, Reverse IC x10
Mosey .5 mi
Sprint 50 yds.
Squats OYO x10
Four Eyes & Toms did 5 pull-ups on the rugby pitch crossbar

Mosey .25 mi
Dips IC x20
Merkins IC x10
Soybean & Chioccetti did 5 Git-Outs in the pool

Mosey .25 mi
Squats OYO x10
Mosey up the ramp
Arms-raised Squats OYO x10
Mosey down the ramp
Shoestring & Mothballs did 10 wet Merkins

Mosey .25mi
Crawlbear up a berm x 2

Mosey to the Sandpit
Sprint across sand (40yds), 5 squats, sprint back, rest (90 seconds)
Sprint, 10 squats, sprint, rest (60 seconds)
Sprint, 15 squats, sprint, rest (60 seconds)
Sprint, 15 Merkins, sprint, rest (60 seconds)
Mosey back to start

Leg stretches
Back stretches
Daisy Pickers
7 PAX (0 FNGs): Mothballs, Chioccetti, Soybean, Toms, Shoestring, Foureyes, Hitch
The Q spent last night doing some menial chores and complaining to his M about how the next 3 months won’t afford him a break. Work, travel, kids, life in general, it’s all just cramping his leisure! Convicted by his own whining the Q was compelled to admit to his lack of manliness and his blatant disregard for the Lord’s Sabbath, an entire day intentionally set aside as a break, for rest.
Upon realigning himself this morning through some brotherly work, the Q is committing himself in the accountability of his brothers to intentionally observe the Sabbath over the next 3 months and quit bitchin’ about not getting breaks, especially to his M, whose job is much harder than his.
God gives us work just as He gives us rest. Isaiah 40:30-31
Never stand across from a Ranger Panty-clad PAX during Hill Billies.
Rugby Crossbars are way up there.
It’s way easier to watch Git-outs than do them.
I should have made the Wet Merkins into Wet Hand-release Merkins.
Crawlbearing uphill is the pits.
0 burpees today, your welcome.
GrowRuck12 is this weekend. We still have room during the Ruck!
F2nd event Friday 7-10P at Carolina Watershed Brewery (OYO tab)
F1st event Saturday 7-8A at ECS Dredd-led beatdown
F2nd event Saturday 8:30-9A at ECS after beatdown, breakfast (bring $3 if you aren’t signed up for GrowRuck)
F3rd event GrowSchool 9-11A at ECS great chance to soak up some leadership wisdom
CSAUP event GoRuck Custom Tough 6P-death at Tom Lee (sign up! if not, come support Old Ballz O Positive as he supports the Cadre, drink beer and throw shade, under no circumstances should one encourage the PAX…at all)
F3rd event Worship after patching led by Foureyes, presumably at Tom Lee


THE SCENE: 72 Degrees, under the stars.

Preruck with Choker, Bam and Commie. Had to pick Bams brain for any last advice for GrowRuck. “Mainly, don’t let the Cadre catch you high fiving at 5 am.” Ok.


Imperial Walkers IC 15
Hillbillies IC 15
Overhead Claps IC 15
Shoulder Taps IC 15

Pax lined up next to the curb. While 1 Pax performed CMU curls, the rest performed the following:
Uneven Merkins 20 each side.

Once all Pax had performed CMU curls, Indian run to the pavilion.
Performed the following:
Mountain climbers on the bench 25 OYO
Dips 15 OYO
Picnic table pull-ups 20 OYO

Rinse and repeat.

Picnic table windshield wipers
Indian run back to Startex.
20 CMU curls this time Pax performed long step lunges.
Mosey lap around the parking lot.
20 CMU curls this time with short step lunges.

Dying Cockroach IC 10
Aw Yeah IC 10 each side (Choker)
Plank for 80 seconds (Commie)

Insert PAX Count 8 Pax, Ramrod, Woodpecker, Commie, Carport, Flobee, Wall Builder, Choker, Orange Julius (QIC).

Excerpt read from Stephen R. Coveys “The 7 Habits of Highly Effective People.”

The Have’s and the Be’s

One way to determine which circle our concern is in is to distinguish between the have’s and the be’s. The Circle of Concern is filled with the have’s:
“I’ll be happy when I have my house paid off.”
“If only I had a boss who wasn’t such a dictator…”
“If only I had a more patient husband…”
“If only I had more obedient kids…”
“If I had my degree…”
“If I could just have more time to myself…”
The Circle of Influence is filled with the be’s—I can be more patient, be wise, be loving. It’s the character focus.
Anytime we think the problem is “out there” that though is the problem. We empower what’s out there to control us. The change paradigm is “outside-in”–what’s out there has to change before we can change.
One of my favorite stories is one in the Old Testament, part of the Judeo-Christian tradition. It’s the story of Joseph, who was sold into slavery in Egypt by his brothers at the age of seventeen. Can you imagine how easy it would have been for him to languish in self-pity as a servant of Potiphar, to focus on the weaknesses of his brothers and his captors and on all he didn’t have? But Joseph was proactive. He worked on be. An within a short period of time, he was running Potiphar’s household. He was in charge of all the Potiphar had because the trust was so high.
Then the day came when Joseph was caught in a difficult situation and refused to compromise his integrity. As a result, he was unjustly imprisoned for thirteen years. But again he was proactive. He worked on the inner circle, on being instead of having, and soon he was running the prison and eventually the entire nation of Egypt, second only to the Pharaoh.
I know this idea is a dramatic paradigm shift for many people. It is so much easier to blame other people, conditioning, or conditions for our own stagnant situation. But we are responsible—-“response-able”—-to control our lives and to powerfully influence our circumstances by working on be, on what we are.

Nothing but good old-fashioned hard work at The Morg today. Great job men!
2nd F Opportunity at Carolina Watershed Friday Night.

Modified IPC

THE SCENE: muggy, dark, not too hot.

Did it, including sharing the mission of F3.


  • SSH (IC) – 40
  • Daisy Pickers (IC) – 15
  • LBAC (IC) – 20


This was a modified version of the 4th week of the Iron Pax Challenge. When I attempted to finish this workout a few weeks ago, I thought it was one of the hardest workouts I’ve ever done and not something that would be good for a standard F3 bootcamp. However, it was a solid workout that, with some adjustments, could be a great bootcamp workout. So, that’s what I attempted. Instead of total reps, we just timed each interval so we could all stay together. Also, we didn’t have enough CMU’s so I modified the CMU thruster to bear crawl + groiners.

We did each of the following exercises for 5 minutes straight with 45 seconds recovery in between each:

  • Run
  • Pull-ups (Australian pull-ups for modification) – AMRAP until time is up.
  • Lunge walk 25 yards, perform 25 air squats. Rinse and repeat until time is up.
  • Run 25 yards, perform 25 merkins. Rinse and repeat until time is up.
  • Bear crawl 25 yards, perform 25 groiners. Rinse and repeat until time is up.
  • Pull-ups again (Australian pull-ups for modification) – AMRAP until time is up.

We were going to do one more 5 minute run, but the parking lot was full of trash likely leftover from a weekend party/picnic. So instead of a 5 minute run, we did a 2 minute run around the parking lot to pick up as much trash as possible. #3rdF


  • Pickle Pounders (IC) – 20
  • Box Cutters (IC) – 15


16 – Hitch, Bottomless, ISS, Sergeant Minor, Doc Hollywood, Nancy Drew, MIB, Pirtle, Mirage, Combination, Pastor Dodge, Sir Mix-a-lot (Irish Goodbye), Teacher’s Pet, Chioccetti, Soybean, Handsy (QIC)


Proverbs 19:3 – When a man’s folly brings his way to ruin, his heart rages against the LORD.

I’ve read that one of the biggest factors in whether kids grow up feeling loved by their parents and successful or not is that kids who grow up feeling loved and successful had parents who admitted mistakes and apologized. That’s all. We are not perfect. But if we are willing to humble ourselves and admit when we are wrong and seek forgiveness, it makes a big impact. Not only on our kids, but spouses, co-workers, friends, etc.

So – be humble enough to admit when you are wrong and say your sorry no matter how hard it is.


I was reminded of the importance of always being ready this morning. I saw a message from Jail Bait this morning at 5am that his wife went into labor in the middle of the night and he would not make it for his VQ. So I had to throw something together last minute. Always good to be prepared and have some workout ideas for moments like this. And keep Jail Bait and his wife and baby in your prayers!


GrowRuck is this weekend! There are 2 PAID FOR spots available if someone wants them. Also, if you can’t do the Saturday night event, you can still join for some 2nd F Friday night or come to a bootcamp and GrowSchool Saturday morning. More info HERE.