Heart Burn at the Berm

THE SCENE: A peaceful 72 degree morning at the berm was interrupted by 9 PAX working hard to get better.

Customary welcome and disclaimer.

SSH X 20, Daisy Pickers X20, Imperial Walkers X10, Shoulder Taps X 10


Our goal today was focused around heart rate.  We achieved our goal:

We started with a 10 klick mosey around the track to the playground area, but this morning there was all work and no play.  We paired off and attacked 9 different exercises in 3 different stations.

Station 1                        Station 2                         Station 3

  • Dips                                  Swing Merkins            Jump ups
  • PRP’s                               Knee ins                         Squats
  • Butkus                             Ab Rollers                      Calf Raises

Each exercise was completed in 60 seconds, with a 10 second reset window to move to the next exercise.  After 3 rotations (completed station) we had a hurried mosey around the play ground back to original station.  Transportation to the next station included bear crawls, scalded dogs and lunges.  After a full 3 stations we went another round only at 30 seconds for each exercise with no mosey between stations.

Once completed we had a 7 klick mosey back to base with enough time for a short dealers choice mary.
Dealers choice: Handsy gave us Peter parker’s, Snookie gave us Jane Fonda’s and Lipton gave us Freddie Mercury’s.  At this point peace again began to settle in on Sea Isle Park.
9 PAX, 0 FNG’s
We talked about 2 Samuel 6 and how King David danced before the Lord with all his might, unconcerned about what others had to say or thought about it.  Dance your dance, before your God, with all your might.  Lead others to do the same.
PRP’s (promise ring’s planks) – Hold plank position while moving hands on and off step…much like BUTKUS but with your hands.

Scalded Dogs – 2 hands and 1 foot on the ground, the other foot extended in the air behind you and move.

Q’s avg heart rate was 155 during the 45 minute workout.

Geppetto’s VQ

F3 MEMPHIS – 23 May 2018


AO: Bermuda Triangle “The Berm”

VQ: Geppetto

Conditions: 70 degrees, Wet and Foggy


  • Welcome: I am not a professional
  • You are participating at your own risk
  • You are responsible for your own wellbeing
  • You are here voluntarily, and you are not paying to be here
  • Know your limits and do the best you can, all exercises can be modified and are only suggestions.
  • Any FNGs? YES, we had one.


  • SSH IC X 15
  • Moroccan Night Club IC x 25
  • Sprinkler IC x 10
  • Windmills IC X10

Mosey around the building 1 time and then up to the field with the welcoming tall, wet grass.


  • Fire Drill – PAX form a circle, chopping feet. One at a time going CW, each PAX calls out “Fire” all PAX hits the ground rolls right, merkin, roll back left, another merkin, then back up chopping. Go around the circle with the “stop, drop and roll” until all PAX have called “Fire”.
  • Hindenburg BLIMPS – Perform exercise at corner #1, sprint to corner #2, perform exercise. Sprint to corner #3 perform exercise. Then to corner #4, exercise and then back to corner #1. Plank it up until all have finished. That’s one round. Round 1 – 10 Burpees; Round 2 – 20 Forward Lunges; Round 3 – 30 Imperial Walkers; Round 4- 40 Merkins; Round 5 – 50 Plank Jacks; Round 6 – 60 Squats Because of time constraints, PAX performed 60 squats at first two corners then had to hustle to MARY.
  • After all in, Mosey to the parking lot.


  • American Hammer IC X 15
  • Side Plank (Left Side) IC X 20
  • Side Plank (Right Side) IC X 20
  • Rosalita Wip IC X 10


11 PAX (1 FNG): Houdini, Cowbell, Situation, Shy Guy, Notasport, Speaker, Snookie, Tiny, Rabbit, Geppetto, and our FNG Cue Ball


Union with Christ (Rankin Wilbourne) is basically about bridging the gap between head and heart, moving from the claim of being a Christian to walking in union with Christ. One section talks about our Identity as Christians, and that is what I want to share.


We likely have all struggled with common problems, such as losing a job, having a fight with a spouse, messing up a teachable moment with a child, messing up at work, etc? We have likely struggled with common questions, such as, “Am I significant? Have I done enough? Am I accepted?” When we choose our own identity, then we become failures when we fail at something. However, when we find our identity in Christ, “the answer is ‘Your life is now hidden with Christ in God”.


In Christ, “You no longer have to justify your life…You don’t have to go the distance, like Rocky, to prove you’re not a bum. …in a wonderful exchange, you give (Christ) all your sins, and he gives you all of his righteousness.”


“In Christ, you are significant…you are secure…you are accepted. …This doesn’t mean you stop working, but it does mean you now work in a totally new way. You no longer work for approval; you work from approval.”


VQing was a great experience. I think the wet grass helped everyone to be totally committed right away. There is no going back once you drop to the wet ground, roll and do a Merkin. Morroccan Nightclubs were good, but we probably should have done 25 more to really feel the burn.


Ruck Club Callout 5/26 at 1030 at Meddlesome Brewery

Memorial Day Convergence workout at The Barracks



A very humid 72 degrees at Ye Olde Forest.


Did it, including sharing the mission of F3


  • SSH (IC) – 20
  • Windmill (IC) – 10
  • Hillbillies – (IC) – 15
  • Daisy pickers (IC) – 15
  • Burpees – 5 OYO

They say imitation is the highest form of flattery, right? In that case, I hope Soulja Boy feels flattered. Because this beatdown is a mildly modified, totally plagiarized version of his Q at The Morg on 5/17. It was my first post at The Morg and the workout was a great blend of strength and endurance training and cardio and had good variety. I was smoked. So – I decided to bring it to the inner loop!

All PAX formed one big circle. Each had a small wooden plank in front of them with the name of an exercise written on it. Today, we had:

  • Merkins
  • Overhead arm clap
  • Squats (with CMU)
  • Carolina Dry docks
  • Trap raises (with CMU)
  • Reverse Lunges (with CMU)
  • Derkins (feet on 2 CMU’s)
  • Overhead shoulder press
  • Mountain Climbers
  • Incline Merkins (hands on 2 CMU’s)
  • Baby arm circles
  • Mummy Kicks
  • Run lap around parking lot (with CMU)

When I yelled start, PAX began doing the exercise listed on the piece of wood in front of them and the PAX with the CMU lap took off with his CMU to run a lap around the large island in the parking lot. Once the PAX running the parking lot lap returned to the circle, he yelled “next” and everyone shifted one place to the right in the circle and started the next exercise. This repeated until all 13 PAX made it all the way around the circle once.

After that we went on a little indian run around the track around the playground.

Then we returned to the circle and went through the circuit once more.

After that we still had a little time so we tried something I’m calling the Merkin Zipper: All PAX get down in high plank position in two lines facing each other and offset. Each PAX has about one person space between them in each line. And the other line facing them is spaced the same but shifted by one PAX space so that no one PAX is directly across from another.  So – basically looks like two lines of PAX in high plank almost shoulder to shoulder but every other PAX is facing the opposite direction. Make sense? The person at the end of the line does one Merkin, then high fives the person across from him then returns to high plank. That person then does one Merkin and high fives the person across from them and returns to high plank. This repeats all the way down the line and then comes back to the beginning. We did this twice with about a 10 count recovery in between.


For Mary we got in a circle and numbered off by 3’s. All 3 groups did their Mary at the same time all in cadence. 1’s started with CMU American Hammers, 2’s with Hello Dalai Lamas, 3’s with baby makers. We did in cadence to 10. Then rotated until all three groups did each exercise once.

After we finished, we still had a little time left so we ended with ABC’s IN CADENCE.


Ergo, Teacher’s Pet, Pirtle, Sleepy, Sir Mix-A-Lot, Blart, Hall Monitor, Pepé (FNG), Beauty Shop, Dewey, Goldilocks, Bottomless, Handsy (QIC)


During a recent workout I Q’d, I noticed that I spent more time than usual encouraging the other PAX – “keep moving, keep it up, let’s go, push yourself, push through the pain,” etc… I also noticed that I did not give up so easily on most of the exercises (this was actually a workout I led before and remember having to stop and not push through the pain as much).
Point – when we focus our energy on encouraging and building up other PAX, our attention is off of ourselves and on to someone else. That actually allows us to push ourselves harder. The workout seemed easier for me when I was NOT focusing on myself and how much I was hating the exercising, but when I WAS focusing on the PAX and building them up. Serving others and putting them first not only benefits them, but you also.



I really like the Merkin Zipper. It’s hard to describe in words, but it’s a great way to challenge the group for prolonged planking with some Merkins mixed in.

Convergence on Monday for Memorial Day. ALL AO’s will meet at The Barracks from 6-7am. More info will come via Slack in the coming days.


THE SCENE: Wet, balmy 72F



SSH x 20 IC

Imperial Walker x 10 IC

Daisy Pickers x 10 IC

Arm Circles x 10 IC (CW & CCW)

*mosey to other side of building*


3 cones were set (at 25 yards, at 50 yards, and at 100 yards). PAX patterned up. Each team had to complete 150 Merkins, 250 big boy sit-ups, and 350 squats. While one PAX exercised, the other PAX sprinted to the 1st cone and performed 1 burpee, sprinted back to start; then sprinted to 2nd cone, performed 2 burpees and sprinted back to start; then sprinted to 3rd cone, performed 3 burpees, and then sprinted back to pickup where other PAX left off. Rinsed and repeated until complete.


PAX lined up at the start and performed 8 count bearcrawls followed by 1 burpee. Rinsed and repeated until PAX reached 3rd cone (100 yards), then moseyed back to start. PAX then performed 16 count bear crawls followed by 2 burpees. Rinsed and repeated until PAX reached 3rd cone (100 yards).

Flutter kicks x 20 IC

Paver to Shoestrings x 10 IC

Hollywood Side Crunch x 10 IC (each side)

Gas pumps x 10 IC

Dealer’s Choice (Speaker picked American Hammers x 30 IC)

4 PAX: Bruce, Speaker, Gepetto, & Snookie

YHC talked about overcommittment  and making sure we hold true to or promises. We find ourselves overcomitting to things without checking our schedules or checking with our loved ones. We need to be cognizant of our own abilities and time management as well as those around us. As HIMs, we need to follow through on our promises.

PAX learned why smaller workout groups work best. Nowhere to hide and you have to work harder! PAX were smoked.


Ruck Club Callout 5/26 at 1030 at Meddlesome Brewery

Memorial Day Convergence workout at The Barracks

Honoring the Band of Brothers

THE SCENE: It was in the 70’s with a cool breeze. Excited to not have the humidity at 5:30 am.



SSH x 20 IC 4ct

Imperial walkers x12 IC 4 ct

Hillbillies x12 IC 4 ct

Tempo (slow) squats x20 IC 4ct

Butt Kickers x 30 sec–focus on quality and stretch/not erratic movements

High Knees x 30 sec–focus on quality

Mosey to hill by playground and church

X6 hill sprints– jog down, sprint up
Oxidative split squats ic x10 each leg
15 push-ups
Army crawl to swing or modify (about 20 yards)
Swing knee tucks x 20
X6 hill sprints– jog down, sprint up
Oxidative split squats ic x10 each leg
15 push-ups
Army crawl to swing or modify (about 20 yards)
Swing knee tucks x 20
X6 hill sprints– jog down, sprint up
Oxidative split squats ic x10 each leg
15 push-ups
Army crawl to swing or modify (about 20 yards)
Swing knee tucks x 20


X10 hill sprints– jog down, sprint up
Oxidative split squats ic x10 each leg
15 push-ups
Army crawl to swing or modify (about 20 yards)
Swing knee tucks x 20

Reverse plank hold

5 PAX.    Billy Blanks (Q), Slots, Jasmine, Boothill, Orange Julius

During the hill sprints, YHC talked about the courage and bravery of the Greatest Generation when they were storming Normandy on D-Day. They answered a call and shared each others burdens. May we never forget their strength, courage, and honor.
YHC shared from Ecclesiastes 7:14-20 .  May we learn from Solomon that all the things in the world will not give us happiness.  We are going to live and die. Life is not fair since some good will die while pursing righteousness and some will live even if they are doing the wrong thing.  Life isn’t fair so control the controllables. Find other high impact men and try to emulate them. Learn from them. But as verse 20 shares, no man has lived a good life and never sinned. Be ready to fail, but don’t focus on the negative. Learn, pick up and move on and make sure to acknowledge the good you are doing.

While the hill isn’t .25 miles long, it was enough to feel a burn in the lungs and the calves while sprinting. 

Memorial day convergence at the Barracks

Notasport’s NotaQ

F3 Memphis – May 22, 2018


AO: Bermuda Triangle “The Berm”

QIC: Snookie (filling in for Notasport)

Conditions: 70 and overcast


  • Welcome to F3! Fitness! Fellowship! Faith!
  • I am not a professional and am not being paid to lead this exercise.
  • You are participating at your own risk, and you are assuming the risk of injury.
  • You are responsible for your own well-being; you could get injured.
  • You are 18 or older, here voluntarily, and you are not paying to be here.
  • Know your limits and do the best you can.
  • Modify exercises as needed. Everything we say is a suggestion. Stop exercising if needed at your own discretion.
  • Any FNGs? (Assign someone to stay with FNGs)


  • Windmills IC x 20
  • Imperial Walkers IC x 20
  • Hillbillies IC x 20
  • Daisy Pickers IC x 20
  • Mosey to calisthenic area


  • Circuit: 5 pull ups, 10 burpees, 15 merkins, 20 dips. Rinse and repeat for ten minutes
  • Squat mile (25 squats before each quarter mile)
  • One more circuit of 5 pull ups, 10 burpees, 15 merkins, 20 dips
  • Mosey back to starting point


  • Dealer’s choice
    • Lipton: 25 Box Cutters
    • Cowbell: ABCs
    • Houdini: 25 Hello Dolly’s
    • Speaker: 25 Freddie Mercury’s
    • Snookie: 20 American Hammers
  • Hold low plank till 6:15 (approximately 60 seconds)

COUNT-OFF & NAME-O-RAMA: 5 Pax (No FNGs): Lipton, Cowbell, Houdini, Speaker, Snookie


A lot of Joseph’s life wasn’t easy. Sold into slavery and later thrown into prison. But God used those hard times for Joseph to increase his faith and wisdom, things needed for when God would use him to save his family and rule Egypt. Sometimes we go through hard times in life. But wisdom is not gained through easy things. Wisdom is hard to earned but God uses hard things to prepare us for greater things.


Gus said he had an HC from an FNG. Apparently the FNG had been to the PhP School of HCing. YHC was reminded again that he needs to work on his pull ups. Houdini’s slow count of the Hello Dolly’s was surprisingly difficult.


Convergence Monday 6:00 – 7:00

Silencing of the Lambs at the Morg(ue). #RIP



The Morg: Humid, 60ish degrees with gloomy skies

F3 WELCOME & DISCLAIMER: Including what is the Mission of F3

*SSH x 20 IC
**YHC paused to quiz PAX on F3 Mission (randomly selected PAX to recite)
*Imperial Walkers (in motion-moving in a clockwise rotation) x20 IC
*Bobby Hurley’s x 20 IC
*Hill Billies (in motion-moving in a clockwise rotation) x20 IC

YHC led PAX on a lil’ mosey down  the parking lot up to the Gazebo.  PAX spread out amongst the park benches and prepared to do:
*Dips x 10 IC
*Dips x 10 IC
*Incline Merkins x 10 IC
*Dips x 10 IC
*Dips x 10 IC
*Incline Merkins x 10 IC

THA-THANG:  Partners
Part 1

>Mosey from gazebo via Indian Run

Part 2

PAX discovered the tractor tire awaiting them.

Mission: Flip tire to gazebo for starters

PAX, 1 by 1, flipped tire x1/ea then stepped left and sprinted to back of the line. Mode of transportation: (varied via dealer’s choice: lunge walk, jump squat, broad jump, SSH, goose step, imperial walker, hill billy, etc.).  Distance to move tire: 100 yards

Part 3

Upon reaching gazebo with tire:

YHC then led PAX on Indian Run

PAX ran, single file, through the parking lot until the PAX reached the gazebo

Upon reaching gazebo and joining the lonely tire…PAX flipped tire (100 yards) back to Startex; mode of transportation varied.

Part 4

PAX stretched hamstrings and groiners with a variation of parking lot sprints (N,S,E and W) until Mary


*Flutter Kicks x20 IC
*Box Cutters (F) x 10 IC
*Box Cutters (R) x 10 IC

9; Zima, Commie, Fleabag, Soulja Boy, Orange Julius, Green Monster, Wall Builder, O Positive (YHC) and FacePlant (FNG).


*YHC shared some Wisdom with the PAX:

2 things have been heavy on YHC’s heart lately: Adversity and Humility
YHC breathed life into these messages by sharing some transparent frustrations he has had over last few weeks with a strained wrist from a clumsy stumble outside of and F3 work-out and a pulled groint while training for an upcoming 1/2 marathon.

YHC also shared some time-honored wisdom from MLB Dodger Steve Garvey from years ago…his message which YHC heard Garvey speak recently at a local breakfast was as follows:

“The issue he has with today’s MLB players (you can insert: athlete, husbands, bosses, etc.) is that they act as if they are afraid to ‘run 90 feet anymore’…that distance between the base paths.  His point: are we (men) giving our very best towards the ‘next 90 feet’ of our marriages, raising our children, leading our employees at work, in our communities, etc.”

So…are we?  Are you?  Am I?

**PAX prayers were lifted up.

1st visit to the Morg for YHC…and I loved it.  Morglians are grinders.  Zero Mumblechatter. YHC was impressed with their commitment.  Proud of Fleabag bringing his Pops as an FNG and Fleabag running his 1st 5K recently.  Well done, brother.  Rain and travel kept many in the fartsack.  YHC still working on creating beat-downs while recovering from janky wrist.  Groint has fully recovered and today was the 1st real test of his wrist/hand strength.

F3 Mission review was:  ‘To plant, grow and serve small work-out groups for the invigoration of male community leadership.’

If we can’t grasp this and recite it……we are just here…going through the motions. HC not to do that.


>YHC kicking off 2nd/3rdF opportunity at his house this week on 5/23/Wed. Immediately following BC from 0630-0715ish. FREE Living Room Coffeeteria (LRC)


CMU Partner Beatdown


70, wet but not raining!!!!   Thank you Weather Q!!!


This was stated and special mention was made to consider the risk since CMUS were on forecast


Pick up your CMU and let’s go!  (mumblechatter was in full force – what no warm-o-rama – patience PAX, patience, patience)

  • Mosey across the parking lot with CMU – stop and do 10 CMU Overhead Presses OYO
  • Mosey back to STARTEX and do 10 more CMU Overhead Presses OYO

PAX patience was about to be rewarded

Put CMU down

  • SSH x20 IC
  • Windmills x20 IC
  • Mountain Climbers x10 IC (use CMU for hand grips)

Pick up CMU

The next set of exercises all incorporated the CMU

  • Step-Ups AMRAP for 1 minute (start on left side of CMU and step up onto CMU and step down on right side of CMU – reverse, rinse and repeat
  • Jump Burpees x20 OYO (start on left side of the CMU, jump to the right side, perform 1 burpee, jump back to the left side and do 1 burpee – this equals 1 rep)
  • Squat to Press x10 OYO
  • Good Mornings x10 IC (down on 1, 2, 3 up on the rep)

We were good and warm and ready to get to work at this point……..


Partner CMU work 

  • 100 CMU Curls (other partner bear crawls 50 yards x2 )
  • 200 Toe Smashers (https://bit.ly/2khlqJL)  (other partner Sprints 50 yards x 2  – first time was side shuffle and then we went to sprints)
  • 300 CMU Squats (other partner crab walks 50 yards x2)  (modified to 25 yards after everyone had the pleasure of the initial crab walking
    • When you get done, join in with another group until ALL IN
  • 150 CMU Derkins (feet on the CMU and perform Derkins) (other partner sprints 75 yards x2 )
  • 50 CMU Front Raises (other partner broad jumps 25 yards x2) QIC admittedly did a horrific job of explaining these (probably because he was smoked) and it showed as there were several different versions of this exercise going on (not the fault of the PAX).  1 thing is for sure – there was some serious CMU work going on!!

Short mosey back to Startex


More CMU fun just like Mary would like it

  • Flutter Kicks x10 IC w/CMU
  • Flutter Kicks x20 IC w/o CMU
  • LBC x10 IC w/CMU
  • LBC x25 IC w/o CMU
  • American Hammers x10 IC w/CMU in USA style
  • American Hammers x30 IC w/o CMU in USA style
  • American Hammers x10 IC w/CMU – U-S-A!

9 PAX (0 FNGs) Money Bags, Captain Obvious, Meter Maid, Bootheel, Slicnut, Snowman, Woody, Barney, Rabbit (QIC)


Read a devotion entitled “You Are So Blessed”

If you woke up this morning with more health than illness, you are more blessed than the million who won’t survive the week.

If you attend a church meeting without fear of harassment, arrest, torture, or death, you are more blessed than almost three billion people in the world.

If you have food in your refrigerator, clothes on your back, a roof over your head and a place to sleep,you are richer than 75% of this world.

If you have money in the bank, in your wallet, and spare change in a dish someplace, you are among the top 8% of the world’s wealthy.

If you can hold someone’s hand, hug them or even touch them on the shoulder,you are blessed because you can offer God’s healing touch.

If you can read this message, you are more blessed than over two billion people in the world that cannot read anything at all.

If you hold up your head with a smile on your face and are truly thankful, you are blessed because the majority can,but most do not.

Shared with the PAX that many times QIC forgets how blessed he is.  QIC has clothes to wear, has a home and car, air and heat in home and car, means to get food whenever he wants, a job to provide all these things and more, many other conveniences that are not required in order to live, wife and 7 children, a great church family and a wonderful community called F3 to lean on and get better with……..the list could go on and on and on.  QIC too many times gets down in the dumps because of work or something going on at home and forget that he has so many things to be thankful for.  QIC and each of us are truly blessed. Let’s not get desensitized to the blessings we enjoy on a daily basis.  QIC asked the PAX to think of someone in their life that isn’t as blessed as they are and to be a blessing to them somehow today / this week.


First of all, The Weather Q continues to perform at very high levels!!!  Kudos Weather Q!  Thankful he was back on US soil!

QIC has had a desire to design and lead the PAX through a CMU heavy workout (because QIC NEEDS, not WANTS more CMU workouts in his life) and today was the day to begin that journey.  It wasn’t easy but QIC was able to Q it and the PAX responded like the Champions they are at the Levee for the CMU beatdown.    Thanks to Bootheel and Meter Maid for letting me join in with their sets

CMUs are a great way to make the boot camp harder and QIC encourages all PAX to incorporate them more.  If you don’t own a CMU, go to Home Depot or Lowe’s, buy 1 and keep it in your vehicle.  ($1.55 at Home Depot or $1.67 at Lowe’s)!    Buy 2 – keep 1 in your vehicle and 1 in your Ms (just in case)


  • GrowRuck is coming to Memphis 9/21-23.  Talk to your AOQ or check the Pre-blast for more information
  • O Positive is kicking off 2nd/3rdF opportunity at his house this week on 5/23/Wed. Immediately following BC from 0630-0715ish. FREE Living Room Coffeeteria (LRC)
  • 2 VQs this week both at the Berm:  Gepetto on 5/23 and Promise Ring on 5/24
  • For those who are interested in rucking, check out  F3 Memphis Ruck Club  on Facebook and join #ruckers on Slack


11’s, Iron Hulk, and CMU Mary

THE SCENE: Not thunderstorming...that's all that matters
F3 WELCOME & DISCLAIMER: Executed flawlessly
SSH IC x 21
Willie Mays Hayeses IC x 10
Lunge and Twist IC x 10
Daisy Picker IC x 10
Baby to Big Boy Arm Circles IC x 30 
11's--Pullups and CMU curls
Iron Hulk- 1:4 ratio of Merkins IC to Overhead Air Press IC
           We made it to 5:20 before YHC's shoulders died.
Con CMU's
CMU to shoestrings IC x 10
CMU American Hammers IC x 10
CMU Oblique Side Bend IC x 10 each side
Rinse and Repeat
9 PAX (0 FNG) including one not so Irish Goodbye: Buffet,
Pirtle, Teacher's Pet, Handsy, Bottomless, Sir Mix a lot,
Ergo, Mama's Boy, Bookworm
"Doubt is not the opposite of faith; it is one element of
faith." --Paul Tillich
YHC was proud of the PAX for cranking out so many pull-ups.
Who knew the air could get so heavy when doing overhead
Father Abraham is graduating from Warriors on Thursday! Woot
Woot! PAX are invited to come celebrate. The ceremony is at
7:30. Check Slack for the location.

Laps at the Annex

THE SCENE: Muggy, in the 70s

Done in the usual and customary F3 Manner.

Wind Mills IC 20

High Knees IC 20

Overhead Clap IC 20

CMU overhead press (PAX continue the overhead claps while 1 PAX does 10 overhead press with the CMU x10 and then hand-off to the next PAX.) Completed 2 revolutions.

Since it has been approximately 4-6 weeks since the APFT a bit of training seemed timely as our goal is to demonstrate improved scores later this year.

2 laps around the long route in the Annex field. Laps were broken into quarters. On the first lap, at each quarter PAX performed 20 Merkins. On the second lap at each quarter PAX performed 20 situps.

Totals: ~2 mile run, 80 merkins, 80 situps per Pax.

American Hammers IC 30 (Slots)

Dying Cockroach IC 15

Speedy, Zima, Rabbit, Orange Julius, Phat Pat, Snookie, Choker, Slots

YHC has been dealing a lot with anxiety. There is always a low level that has been there for many years but some days it is much higher than others. The anxiety is generalized over many things, work, finances, health, marriage, parents, siblings, even dealing with traffic on the highway everyday.

I don’t have any answers for this nor do I have any solutions.

But I thought I would share a few things that have helped me deal with this.

Regular church sermons…doesn’t necessarily have to be attendance as there are a lot of wonderful sermons online (youtube etc.)

A portion of scripture that has helped tremendously with anxiety:

Psalm 81

(To the chief Musician upon Gittith, A Psalm of Asaph.) Sing aloud unto God our strength: make a joyful noise unto the God of Jacob.

2 Take a psalm, and bring hither the timbrel, the pleasant harp with the psaltery.

3 Blow up the trumpet in the new moon, in the time appointed, on our solemn feast day.

4 For this was a statute for Israel, and a law of the God of Jacob.

5 This he ordained in Joseph for a testimony, when he went out through the land of Egypt: where I heard a language that I understood not.

6 I removed his shoulder from the burden: his hands were delivered from the pots.

7 Thou calledst in trouble, and I delivered thee; I answered thee in the secret place of thunder: I proved thee at the waters of Meribah. Selah.

8 Hear, O my people, and I will testify unto thee: O Israel, if thou wilt hearken unto me;

9 There shall no strange god be in thee; neither shalt thou worship any strange god.

10 I am the LORD thy God, which brought thee out of the land of Egypt: open thy mouth wide, and I will fill it.

11 But my people would not hearken to my voice; and Israel would none of me.

12 So I gave them up unto their own hearts’ lust: and they walked in their own counsels.

13 Oh that my people had hearkened unto me, and Israel had walked in my ways!

14 I should soon have subdued their enemies, and turned my hand against their adversaries.

15 The haters of the LORD should have submitted themselves unto him: but their time should have endured for ever.

16 He should have fed them also with the finest of the wheat: and with honey out of the rock should I have satisfied thee.

Prayer Requests: Choker will be away with military duties again next week. Prayers for safety for him and his M.

Prayers for safety for Panchos Ruck.

Phat Pat topped the morning off with homemade Orange Julius!

Today YHC learned the ages of Rabbits shorties, that Law school didn’t prepare Snookie for his current work as an attorney, that Zima passionately abhors the Q the entire 45 minutes of BC and that Slots and Speedy are fast, like really, really fast.


Panchos Ruck 5/19/2018.