July 25, 2018

Just Another Tuesday Morning

F3 MEMPHIS – 24 July 2018


AO: Bermuda Triangle “The Berm”

QIC: Geppetto

Conditions: 71 F/84% Humidity – Beautiful, Foggy Morning

PAX: Yard Sale, Cataract, Tomb Raider, St. Nick, Snooki, Lil Nicky, Krueger, Popeye, Geppetto (YHC), and our FNG Malco


  • 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.


  • Forward and Reverse Arm Circles IC X 10
  • SSH IC X 20
  • Cheerleaders (squat jacks) IC X 10
  • Windmills IC X10
  • Turn and Bounce IC X 10


  • Round 1
    • 6 minutes of continuous sprints length of soccer field and jog back
    • Superset x 4
      • 20 Merkins
      • 50 Side Straddle Hops
    • 60 second Plank
  • Round 2
    • 6 minutes of continuous sprints length of soccer field and jog back
    • Superset x 2 (I planned 4 rounds, but time was already closing in)
      • 30 Squats
      • 50 High Knees
    • 60 second Plank
  • Round 3 (Two perspectives as we had to improvise due to time; Time flies when you are having fun/We need to get our butts into gear and go a little faster.)
    • 2 rounds of sprinting the length of the field and jogging back
    • Superset x
      • 20 V-ups
      • 50 Mountain Climbers


  • Big Boy Sit Ups IC X 10
  • Freddy Mercuries IC X 10
  • Toe Taps IC X 10
  • Windshield Wipers IC X 10


Opportunities, those missed, and those still to find and grab. This was on my mind as fresh personal experience on both ends of the spectrum. My missed opportunity was the death of an old friend before I had let them know my appreciation for their influence on me. My mercy from the Lord was a new opportunity only a couple of days later of a young person who has lost his way, looking for help, advice and a friend who cried out to me for help. My charge to myself and to the rest of the BOM is to heed these words from the Bible: “So then, while we have opportunity, let us do good to all people, and especially to those who are of the household of the faith.” Galatians 6:10


  • GrowRuck (September 21-23)
  • Saturday morning Ruck Sim (3am-7am)
  • Sunday 2.0 Workout with FiA at Shelby Farms (3:00-3:45pm)