June 18, 2019

“I’m going back to the Berm; they’re not this stupid.”

THE SCENE: It was good weather to do some work.
F3 WELCOME & DISCLAIMER: Disclaimed – Covered the Mission of F3, 5 components to each workout, and the F3 Creedo for our FNG.


  • SSH IC X 20
  • Hill Billies IC X 20
  • Arm Circles IC X 10 forward X 10 reverse
  • Squats IC X 10
  • Mosey


PAX took a station and performed the prescribed exercise at the station until the the individual pulling the tire returned. Each iteration lasted approximately 25-40 seconds. These were intended to be High Intensity Interval Training (HIIT), but PAX were instructed to modify as needed. There was a 10 count between stations after the tire puller returned, and then PAX rotated stations. The stations were:

  • 40 yard tire pull down and up a hill
  • Dips
  • Derkins
  • Clean and Press with 50 pound exercise sand bag
  • Single Leg Burpees
  • CMU Curls
  • Bench Step Ups
  • Battle Rope
  • SSH
  • Flutter Kicks
  • Plyo Pushups (Sonic killed these)

After 1 round, we mosey to a nearby hill and performed 11s with Merkins at the top and Squats at the bottom.

Moseyed back to the equipment and completed 9 of the 11 exercises in the series again before we moseyed back for MARY (probably should have just completed the last 2 sets and skipped MARY).

Speedy, Roomba, Sonic, Mardi Gras, Gun Show, Gomer, Beard Face, Pillsbury, Chuck E Cheese, WannaCry (FNG), Grimace (Q).
Told a story of a young man I was working with who just graduated high school, has fantastic test scores and GPA, but is facing homelessness before he starts college this fall as his mother is being evicted from her apartment at the end of the month. Talked about the Raleigh Egypt valedictorian who was homeless this spring, but graduated top of his class and received millions of dollars in scholarship offers.

There are many families living paycheck to paycheck here in Memphis. There are many families who don’t know if they’ll be able to pay the bills, rent, and pay for food next week. There are many families who just need some kind of support.

Find someone who needs your support and give them support. If it’s a widow at church who is lonely and needs someone to talk with, if it’s a young man who needs mentoring but doesn’t know where to turn, or if it’s a family who has just had their home flooded, give support to where support is needed. If you’re reading this, you’re likely already a HIM. You are in a position of influence. How are you supporting and influencing this community?


Don’t be afraid to adjust your Q in the middle of the workout. I had too many arm/upper body stations back to back to back and decided to change one of the stations with a bench to a Step Up instead of Inclined Merkins.

This morning’s workout was tough. Stations are good in that PAX can modify the exercises depending on their desired level of intensity and the stamina they have which can be great for all levels of fitness.

WannaCry (FNG) posted this morning with Chuck E Cheese. He’s an IT/Cybersecurity/computer guy who kept pushing despite the suck! His merlot splash was also caught in Speedy’s GIF after this morning, so go watch that gem in our Slack channel.

Gun Show’s VQ is tomorrow at Arcadia. Do it.

Beast Week this week at The Levee!