August 30, 2018

Easy as 1-2-3.


The Morgue: 70ish degrees with a blanket of gloomy gloom

F3 WELCOME & DISCLAIMER: Including what is the Mission of F3 | 5 Core Principles

*SSH x 29 IC by YHC
*Rinse and Repeat led by Willy Loman from Orlando: ‘Survivor’
*Rinse and Repeat by YHC

THA-THANG:   Indian Run while performing exercises as the transportation; changing transportation every .25 mi, as follows:

*0-.25 mi=Imperial Walker
*.26-.50 mi=Walking Lunge; alternating legs
*.51 mi-.75 mi=High Knees; alternating legs
*********Pause on bridge to perform Dips x30 OYO while learning 1 Fun Fact about the brother to your left***********
*.76-.90 mi=Broad Jump
*.91-1.00 mi=Regular Indian Run sans exercise transportation

*Flutter Kicks x 29 IC; varying speed/cadence
*Rinse and Repeat
*Rinse and Repeat

16; Survivor (Willy Loman), Woodpecker, Flobee, Duct Tape, Choker, Casio, Orange Julius, Wall Builder, Bathhouse, O’Reilly, Chelsea, Gilligan, Sleep Number, Caport, Chauffeur (Irish Goodbye) and O Positive.

YHC spoke directly to the men about why F3 exists; beyond the work-out.  YHC spoke directly to the heart of the men about the leadership element of F3-Memphis.  YHC challenged the men to aspire to be HIM by putting in the work and doing the hard things together.  YHC challenged the men to step up and ring that 2nd Bell. YHC did highlight one F3 HIM, Choker, and shared YHC’s gratitude for his brother, Choker, selflessly volunteering his time to take YHC to the surgery center a few weeks ago–and staying the whole time to drive YHC home afterwards.  Also shared that another bro volunteered to do the same.  F3 is a tribe that we must defend and protect.

Simple but effective workout this gloom.  Really proud of Willy Loman, Survivor. Impressed with the Ruckers who completed the BC with their rucks on.


  • GROWRUCK is coming to the Bluff City…9/21-9/23.