The Carry On

  1. THE SCENE: 75 degrees with a tang of humidity hanging over the morg.

I did it.

•15 burpees

•15 arm circles

•15 reverse arm circles

•20 side-straddle hops

•went for a little mosey

•20 modified big boy sit-ups with cmu
•Indian run with cmu’s to pavilion area.

•40 dips

•run with cmu to soccer field

•we partnered up, one person fireman carried his partner to the opposite end of the field and held a plank/al gore. While the partner who carried his buddy held a plank or al gore his counterpart knocked out 50 flutter kicks. After the flutter kicks are completed the partner who was carried now carry’s his buddy to the opposite end of the field. Once there the partner doing the fireman carry will hold either a plank or al gore until his partner knocks out 100 curls with the cmu (this process was done until each person carried their partner 3 times)

•with the same partner, one works on doing 300 curls with the cmu while his partner runs to the other end of the field, does 5 burpees and returns. Once the burpees were done and he returned to his buddy, the he would take over until his partner did the same thing. This process was repeated until 300 curls were completed (we were not able to complete all 300 curls due to time restraints)

•ran back to where we started with our cmu’s

No Mary was done due to lack of time.
15 PAX (no FNGs)

Choker, Zima, Orange Julius, Green Monster, Wallbuilder, Fleabag, Flobee, Shoestring, Woodpecker, Mr. Wonderful, Hamburgler, Part-Timer, Giant, Rabbit,
We all push ourselves harder when when we are around others. But what about when no one is watching? Do you still push yourself. When it’s a tough situation, do you still do what’s right? or slip up and take the easier way. Yesterday a guest speaker spoke at my church and he briefly elaborate on the word “touched”, for whatever reason it peaked my interest. Touched comes from the Greek word Haptomai which means to touch or handle, to fasten to or lay hold of. And from the word haptomai comes the word hapto which means to modify or change by touching, touching that influences…impact touching.

In Luke 7:11 the Bible says that Jesus approached the the gates to the city of Nain. As Jesus neared the gate he saw a funeral taking place and it’s here in verse 14 that it speaks to me. It says “then He came to the coffin and touched it and those who carried it stood still. And He told the young man ‘I say to you, arise, and the young man sat up and began to speak.” If the touch of Jesus can raise a man from the dead than his touch can influence, fasten to and modify your situation. Whether it be a personality trait, not always giving 100% or a hard time in your life. We cannot be high impact men without feeling that impact first ourselves. And no one is better at high-impact touching than God. In times of difficulty it’s His touch of influence that’s guides and changes us and our perception of the world and it’s problems around us.

I’m going to finish with this question- where do you need to be touched, to be influenced by Gods change to be that high-impact man…pray for that encounter and fasten to it.



I Stole This Routine From Episode 10 of “Goruck Training”


The scene started last night (err… early this morning) as YHC lie sleeplessly in bed as the Qdreniline of Qing my first ruckout began to flow early.  Exciting times!

80 something degrees, still dark out (thank the Sky Q), and stupid humid. YHC Swam up to the Morg at at 0505 to do some stretching due to the lingering stiffness resulting from Choker’s AMRAPalooza Q yesterday at the Cockpit. Cobains Chocker.

Commie was already there. After watching him cumbersomely don his ruck and buckle up from sternum to waist like he was leaving the atmosphere YHC told him to doff it as we would be warming up with rucks in hand rather than on shoulder.

Like two minutes later Choker, Bam, and Bam’s cujo arrived, polishing off the pre-ruck ruck. Bam had to split but it was good to share a quick fist bump with a PAX YHC hasn’t seen in some time.



SSH x20 IC (ruckless)

Large Arm Circles x10 IC the reverse

15 Ruck Swings OYO

10 squats w/ ruck on front. pause for 5sec at bottom of rep.

Rucks on, boys! Let’s get moving!

Move for 1/4 mile at about 15 minute pace then doff rucks.

  • Flutter Kicks with ruck overhead x25 IC
  • Overhead Press x15 IC
  • Ruck Squats x15 IC
  • Ruck Merkins x10 IC

Rinse with another 1/4 mile movement then repeat above mentioned circuit four times. That adequately smoked the PAX so the rest of our time was spent getting distance for a total of 2.56 miles.

Made it back to startex with about two minutes left and knocked out some BBS until time was up.

Choker, Commie, Soulja Boy.

Lowest number the Morg has ever seen. I a lot of Morglians are running and chugging donuts this morning. Not jealous.

Another real life SB story. LatelyYHC’s 2.1 has been in the newly formed habit of assaulting his younger brother when he gets annoyed. Hitting squeezing arms and whatnot.

My immediate response has been to get upset yell a little and tell him not do do it again with the intended result of him stopping and life being better. never works but if it did it would only serve as behavior modification and the real problem would go unchecked.


Anger in the heart is is an ever present struggle for us humans. It’s worse than most of us realize. When you punch the gas and whip around the person in front of you on the road to show them that they weren’t driving fast enough for YOUR taste, you anger just manifested itself in that.

Jesus equated anger in our hearts to murder. Matt 5:21-22. A concept difficult to grasp by people looking at those to actions through the lense of man made laws. Anger toward our neighbors, like any other thing which dishonors Christ and elevates our desires above His glory is a serious offense deserving of God’s wrath. This is terrible news to a lost and dying race of sinners.

The good news, that His wrath has been laid upon the wiling shoulders of Jesus Christ. Those who are in Him, though we will struggle through the rest of this life, can rest assured in the forgiveness we receive through Him.

The Challenge: Throughout your days, weeks, years, life, recognize the times that anger in you heart threatens to control your actions, words and thoughts. If you are in Christ, God is no longer angry at you. Let go of your anger and forgive.

Prayed over the PAX IRT the topic of COT. Granola sent a dozen KK donuts to the PAX at the Morg via Bam. YHC hates KK donuts. I had two.

GrowRuck and the recent shipment of patches were covered in conversation during the ruck.

Donut run

Dozen PAX for a dozen donuts
(YHC’s iPhone cut Bootheel out of the photo–it cut a few dozen out of the photo below too. Friggin’ iPhones…)

Quarter-mile, donutty-circular loop by the University of Memphis Library.
Insulin ~25 mIU/L (probably–not a professional or an endocrinologist, but we DID have a professional endocrinologist on site! #bonus).
**SPOILER ALERT** 0 Merlot splashers, because we’re not ’bout that life.



YHC had been wanting to do the Krispy Kreme Challenge since hearing about it in January. It just so happened that our running workout coincided perfectly with Krispy Kreme’s 81st birthday (at least, according to Wikipedia–I wasn’t there). Toms & Gus approved it. No further excuses were needed.

The challenge standard is a 2.5 mile run, the consumption of a dozen donuts, and a 2.5 mile run back to STARTEX.

Given our 45 minute time limit, the following modifications were offered:
Be an adult and make your own decisions
Run for time instead of distance (2x 20 minute runs)
Eat fewer than a dozen donuts
Save donuts for the end

Look at everyone not splashing merlot 25 minutes in

Initially, 10 dozen Krispy Kreme glazed donuts were ordered, but sufficient bitching scaled it back to 7 dozen. Krispy Kreme then generously threw in 6 dozen more. This photo was supposed to show all 13 dozen, but likely cropped them out like how Bootheel got cut from the pic above.

13 dozen donuts. 3 dozen cropped somehow??


Dirty Dozen: Bootheel, Ergo, Costello, Crayfish, Gepetto, Toms, Sir-Mix-A-Lot, Doubtfire, Cowpoke, Orange Julius, Granola, and Garmadon (FNG).

As far as YHC could tell, today was Krispy Kreme’s 81st birthday. There isn’t anything special about the number 81, but there is something special about the way we mark time. Many of us mark significant events with anniversaries and seasons. In fact, today, Sir-Mix-A-Lot shared in the COT that he was celebrating 1 year of sobriety from pornography. How we mark time reflects what we value. YHC encouraged the PAX to reflect on what events they commemorate and may want want to commemorate moving forward. YHC encouraged PAX with 2.0s to think about potential rites of passages, as our culture, for whatever reason, does not have a clear path to adulthood.


For me, today marks the end of a season of waking up earlier than I should, exercising longer and more frequently than I should, and scrolling through more CSAUP arguments than I should. It was an interesting season. Lots of great friendships and memories.


Patches are available.
Register for GrowRuck.

Vice Squad Ruck on Friday the 13th

THE SCENE: The PAX met the gloom with a ruck sack and a bit of titillating excitement over the introduction of the VICE.  So titillating that sweat began to ooze out of pores all over.  Or maybe it was the 100% humidity and 77 degrees.

55 Pounds of Suck

Although there were no FNG many of the PAX were sporting new rucksacks.  The disclaimer did happen and special attention was given to the VICE.


SSH IC X 30 (I went to 30 so that Meter Maid could join us) (speed on exiting a motor vehicle is not a skill taught in law school)
Daisy Pickers IC x 15
Around the world Lunges (Daft Punk) OYO X 5

Ruck up and Mosey – Slog (slow jog) with ruck ~ 1/4 mile
The Vice was passed every 100 to 200 yards.

at the 1/4 mile mark we circled up “Cult style”
Ruck swings IC X 15
Ruck Press IC X 15

Ruck 1/4 mile continue to pass the Vice
Ruck Merkins IC X 10
Ruck Jump Lunge IC X 15

Ruck 1/4 mile continue to pass Vice
Indian split leg Vice pass (The vice was passed through each PAX legs.  After passing then run to the end of the line.

Time hack to get back to Startex.  12 minutes to get all pax back along with the VICE.  The vice was swapped every 1 to 2 minutes.  No penalty for getting back on time other than extended Mary.

Flutter Ruck up kicks IC x 15
Overhead Ruck to ground and back up IC x 15
Dealers Choice
Cheese-steak – Chillcut hold IC X 15 ???
Nature Boy – Hello Dolly IC x 20
1040 – Hello Dolly IC x 15
Snowman – 1 ruck lap around the parking lot

9 PAX (0 FNG)

Just and encouraging word to lead your family first then lead out.  So often we are busy doing life and forget to lead our family.  A HIM (High Impact Man) has a responsibility to disciple his wife and children first.  Then lead out from there.  Spend time with your family and let them see you lead (spiritually)

The Vice ain’t no joke.  I liked Cheesesteak’s homonym using the Vice as an illustration of carrying around our own Vices.  Meaning we all have shortcomings and fall short of the mark.  If you have a Vice, put it down.  It might be a struggle not to pick it back up but a true HIM understands that these Vices can be victories that can only be won with Christ leading you.

GrowRuck 12 – Sign up now and train with us.

AMRAPalooza III: The Search for Splash

THE SCENE: 73 degrees and the humidity was so thick it was like something that is really thick.



SSH x20 (10 IC, 10 silent; not finishing together will be penalized)

On the 11th rep, Soulja Boy sounded off with “11”.  I started to say something about what a dirty cheater he was, then I thought that doing so might make me lose count.  Thinking about losing count made me lose count.  10 Burpees OYO.

Windmills x10 IC
Imperial Walkers x10 IC
Baby Arm Circles x10 each direction IC

In May,  I held the inaugural AMRAPalooza at The Morg.  In June, I followed it up with AMRAPalooza II: Electric Boogaloo at The Berm.  For this morning, I decided it was time for a third installment in the series.  At this pace I should catch up to the number of Spiderman reboots sometime in the early 2030s.

Because sequels are always worse than the original, each AMRAPalooza has to suck a little bit more.  For II, we changed up the exercises a bit.  For III, it occurred to me that the best way to make anything suck more is to add more running.  So instead of the 0.2 mile laps between exercises that we did in previous workouts, this morning we extended it to a half mile.

We performed As Many Reps As Possible for one minute for each of the exercises listed below (all of which can be found in the exicon).  After every two exercises, we took a break by running the 1/2 mile trail around the Cockpit.

  • Bodybuilders
  • BBS
  • Burpees
  • Squat Jumps
  • Merkins
  • Dan Taylors
  • Catalina Wine Mixers
  • American Hammers
  • Alligator Merkins
  • WWI Situps

At the end of the WWI Situps we only had 40 seconds remaining.  So we did 40 more seconds of WWI Situps.

8 PAX (0 FNG):  Wall Builder, Short Timer, Tree Hugger, Flobee, Orange Julius, Soulja Boy, Zima, Choker (QIC).

Do the hard thing.

Running is the biggest of my many weaknesses.  I am probably the only PAX who can accurately describe the back of Zima’s shirt.  It would have been much easier for me to plan this Q with little or no running.  But we gain the most by working on our weaknesses, not our strengths.

In My Utmost for His Highest, Oswald Chambers writes:  “If we are going to live as disciples of Jesus, we have to remember that all noble things are difficult. The Christian life is gloriously difficult, but the difficulty of it does not make us faint and cave in, it rouses us up to overcome.”  This was my challenge to the PAX this morning; rise up, overcome, and do the hard thing.

Running is even harder when you have to wade through Swisher Sweets wrappers and other assorted refuse.  Apparently the neighborhood is not populated with patriotic spiritual beings like the Turd is.  Soulja Boy is planning to arrive early next Monday to do a little litter control; anyone else posting on Monday are encouraged to join him and help take care of the AO.

Sign up for GrowRuck.  It will be the hard thing.  Do it.

Bearkins and Hills

THE SCENE: 72F and moist


Given and disclaimed.


  • SSH x 15 IC
  • Arm Circles x 10 IC (CW & CCW)
  • Mountain Climbers x 15 IC
  • Finkle Swings x 10 IC (each leg)

*mosey to ball park (0.5 miles)*


PAX line up on width of parking lot. Perform 1 merkin. Bear crawl to other side. Perform 2 merkins. Bear crawl back. Rinse and repeat until 12 merkins completed.

*mosey to hill (0.5 miles)*

Partner up. Partner 1 bear crawls over hill and back while Partner 2 completes 10 squats, 10 burpees, and 10 LBCs. Then swap. Rinse and repeat (x3).

*mosey back to flag*


  • Windshield wipers x 10 IC
  • Leg ups x 10 IC
  • Hollywood side crunch x 10 IC
  • Box cutter x 10 IC
  • Hello dollies x 10 IC
  • Captain Thor x 5 OYO
  • Mountain climbers x 15 IC
  • Big boy sit-ups (Max in 1 min)

4 PAX (0 FNG): Bruce, Bombay, Skids, and Swinger

YHC didn’t really prepare for COT, but focused on some struggles he has been going through (blown truck engine, new kid not sleeping, AC leaking, sprinkler system leaking, etc.). We all go through struggles and hard times. A lot of us forget that Trust is key. Proverbs 3:5-6 “Trust in the Lord with all your heart…” We must trust in the Lord when times get tough and even when they don’t. Post even though you may not feel like it even if its to lean into your brothers.

4 PAX hit it hard and bear crawled all over the Lair this AM.

City Ruck Tour on 8/10 and GrowRuck 12 on 9/21 – 9/23. Register, at least the deposit ($75), by 8/1.

Merkins Derkins Curls

THE SCENE: Memphis summer just keeps delivering. Humid as all get out. Although a rare, fresh cut of the Berm grass reduced shoe moisture.
F3 WELCOME & DISCLAIMER delivered in riveting fashion
SSH x 20 (last 10 in silent count)
Penalty Burpees x10 for failing to count correctly
Imperial Walker x 10
Hillbillies x 10
Daisy Pickers x 10

Mosey to the track for a merkin mile! At quarter mile mark, partner up. Partner A holds plank while partner B does 10 merkins. Partners complete a total of 40 merkins. Repeat every quarter mile.

Partner CMU curls. Partner A holds CMU above his head. Partner B does reps of curls. Curls only count if CMU is above partner’s head. Complete a total of 150 reps. 

Indian wall sit – hold wall sit position while PAX on the end runs around the building (sprinting encouraged!)

11s – Derkins + BBSUs

Hello Dolly x20
Flutterkicks x20
Freddie Mercury x20
Rosalita x10

6 – Krueger, Black Widow (Willy Loman from Nashville), Searcy, Ups, Shoestring, Speaker
“Your direction, not your intention, determines your destination.” 

I keep thinking about this phrase (its written on my office wall at home) and how it seems so simple. There’s 2 ways that it affects me. When I desire to make a poor choice (say drinking too much), doing whatever it takes not to make that choice sets me in a good direction that I can build on. Also, when I don’t desire to make a good choice (say sleeping in instead of posting), digging deep and finding a way to get moving in the right direction leads to more good choices in the future.  Bottom line: intentions don’t matter. Just do it!

YHC is feeling beat down after 2 Qs this week but also encouraged by the surge of new PAX that are making the decision to get better on a regular basis. From #FreedToLead – hard = play, easy = work. The harder I attempt to make my workouts, the more fun they seem to be. As AOQ, finding men to Q is an interesting challenge. At times it can be frustrating, but this week I learned to take the patient route. I want men to step up because of what it will mean for them and will continue to push men to rise to the occasion. 

It was really encouraging to see Black Widow post. What an incredible community F3 is to be a place where a man knows he is welcome despite having never been before. We shared good stories and acted like old friends after the workout. 

YHC was also thoroughly encouraged by two HIM – Lil Nicky and Shoestring. Lil Nicky rucked despite minimal sleep and having a big meeting this morning. Shoestring posted for 30 mins of beatdown prior to same early morning meeting. So often, we look for reasons not to do what needs to be done. These HIM found a way to put in the work despite a legit excuse not to. 



The Burkin Mile

THE SCENE:   75 degrees with a verified 95% humidity.  Yuck.


  • 5 Burpees OYO
  • SSH x20 IC
  • Imperial Walker x20 IC
  • Slow squats x15
  • Little arm circles x10 forward and backward


Burkin Mile

An O-Positive-esque rendition of the Merkin Mile.  There are 5,280 feet in one mile.

After every 1/4 mile, stop to perform 13 burpees and 20 Merkins.  At the end of one mile, total distance covered was 5,280 feet with 52 burpees and 80 Merkins.  We randomly ended up at the playground.

Playground AMRAP  (12 minutes)

  • 5 pull-ups
  • 15 dips
  • 20 box jumps or step-ups

Mosey back to flags for short Mary.


  • Flutter kicks x30
  • LBCs x20
  • Canoe hold until endex (~30 seconds)

4 PAX (0 FNGs):  Speedy, Slots, Billy Blanks, Anklet (Q)

Ecclesiastes 4:12 – Though one may be overpowered, two can defend themselves.  A cord of three strands is not quickly broken.

Make Jesus an active part of all your relationships, and they will continue to grow stronger and stronger.

Lots of mumblechatter today, YHC enjoyed the banter.  The Burkin Mile is more exhausting than it sounds.  Reminder for Billy Blanks that the Southern Charm season finale is tonight.

Forgot, but everyone go sign up for GrowRuck.

Pigskin drills and skills

THE SCENE: 76 degrees with a crescent moon hanging over the Morg.


This was going to be tough from start to finish. That’s the way football is. its also the way life is.  A “game of inches” or so says Al Pacino in Any Given Sunday. But it started well with a Pre-ruck led by Choker. BAM was back in action along with Woodpecker and Commie. (Thanks Commie for taking a detour to set out the cones.)
Daisy Pickers IC 15
High Knees IC 15
Crossovers IC 15
The professor showed up at this time, SEC, easily fitting in for this obsession over an 11-inch piece of leather.

The importance of working together, playing as a team, functioning in harmony can never be understated. We had to hold onto the football, and not let it hit the ground. If the football hits the ground 2 burpees for all PAX. Because football, like life, is not played in solitude.

1 mosey lap around the parking lot tossing the football from PAX to PAX. Lots of burpees.

Burpee Punts
1 PAX punts the football. If the football is not caught, then 10 burpees. We worked our way down allowing for each PAX an opportunity to punt the football. Also, worked our way down the penalty burpee with 1 less burpee with each PAX. Ended up to be ~50 burpees.

This consumed more time than YHC suspected. Time to speed things up with a running game.

Barry Sanders
Pax split into 2 groups about 80 yards apart. 1 Pax sprints with the football to the other end then hands off the football. The PAX on the receiving end then runs back in the opposite direction. Complete 2 sprints for each PAX. If there was a fumble there would have been more  burpees but none were needed.

For half-time we moseyed to the pavilion.
10 dips
10 incline merkins
10 derkins
10 BBS

YHC had planned some more drills but we called an Omaha and split into two teams for 4-down football. No run, no rush, just hike it and throw. Stoppage when caught and then line set. A turnover meant 2 burpees for the team on offense. Lots of sprinting, little scoring. Green-Monster may have been the only one to haul in a TD. Hamburgler had an uncanny knack of getting open deep but alas, YHC under threw him. Flobee and O’Reilly have clearly spent more than a Saturday afternoon on a football field. Part-timer (in his zeal to avoid overtime) pointed to his watch. But the ever calm, cool and collected Carport said there was still time for a…

BBS IC 25.

Today we played American Football a game dearly loved by YHC. Much of what is fascinating is the Head Coaches. In the 1980s Bill Walsh won multiple Superbowls with a high-throwing offense, tormenting defenses in ways that had never been seen before. Tom Landry used analytics and numbers long before sabermetrics became popular. Bill Cowher fashioned very tough, defensive-minded teams that outperformed what the players individual abilities would have suggested.

However, one of the all-time greats is Marv Levy, head coach of the Buffalo Bills. He demonstrated an amazing moment of not just resiliency but also of true leadership to his players the evening of the devastating loss to the NY Giants in Superbowl 25. This was a game that came down to the final seconds. With the score 20 to 19 in the Giants favor, the Bills had the ball on the Giants 29-yard line the field goal sailed infamously wide-right.

Marv Levy would later recount the words he discussed with his dejected team afterwards. He recited an old poem from which read:

“Fight on, my men,” Sir Andrew said “A little I’m hurt but not yet slain.
“I’ll just lie down and bleed a while, “And then I’ll rise and fight again.”

This poem helped him get through some of the life’s toughest defeats. Instead of getting upset at other people, he challenged himself every time to improve, and while he never won a Superbowl, and the his team saw an unprecedented 4 straight defeats, Marv Levy would consistently demonstrate defiance in the face of defeat and resiliency in the face of set backs. Pick yourself up, dust yourself off and continuing to move forward.


Prayer Request

 Pastor Phil Newton  and his family of Southwoods Baptist. Church He has been diagnosed with inoperable cancer. 


12 PAX no FNGs. Soulja Boy, Choker, Green Monster, O’Reilly, Hamburgler, Flobee, Orange Julius, Commie, Woodpecker, Carport, SEC, Part Timer

Growruck 12 September 21-23rd.

Four corners

THE SCENE: 77 degrees and humid

Done. No FNG’s present

Daisy pickers 15-IC, Windmills 15-IC, Imperial walkers 15-IC, Overhead clap 15-IC, Slow merkin 15-IC, Mosey around the pond to the Soccer field.
Four corners

Starting at the lower right corner of the field, Merkins 5-OYO, Mosey together to upper right corner, BBS 10-OYO, Bear crawl across the field to the adjacent corner for Mountain climbers (2 is 1) for 15, Mosey to the lower left corner for Squats 20-OYO until all in. Line up for a sprint back to the starting point at the lower right corner of the field. We did this AMRAP style.   We modified the sprinting portion at times with back peddling and PAX races with the loser doing 5 penalty Burpees. After countless rounds, we finished with Merkins until failure. We went on a slow mosey back to Old Glory for COT.

No Mary
Gus, Moneybags, Skids, F150 (Dallas), Homeboy (Cherokee), Bruce, and Nature Boy. No FNG’s.
Revelation 2:19

I know your deeds and your love and faith and service and perseverance, and that your deeds of late are greater than at first.

I have been struggling lately with being patient.  I need to be more conscious of how my impatience affects others.
In training, it’s the athlete that’s willing to push themselves and other’s to go whistle to whistle, line to line and start to finish that is more likely to be successful. If we apply this to our lives, marriage, faith, and relationships, we will be more likely to live a fulfilling life.
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