Preblast for the Week of 2/19/18

Looks like a lot of rain this week. Good thing we’re not wimps looking for excuses! CANTORE!

Three PAX will step into their new lives as F3 Qs (Part Timer, Soulja Boy, Browns). Who will be next?

We’re doing an extended ruck Saturday to get miles in. Details below.

Our first ever VAPE session will be this Saturday after bootcamp. Full details here. A Kiper is defined as “A fartsacker that critiques but never Qs.” Don’t be a Kiper. If you want to be invested in this crazy thing we have going on and make it better, step 1 is to start Q-ing workouts, step 2 is to come to these VAPE sessions.

Here’s this week’s schedule. SYITG

– Bootcamp Workout, The Morg (WJ Freeman Park), 5:30-6:15 am – Part Timer on Q (VQ)
– Bootcamp Workout, The Lair (Peterson Lake Nature Center), 5:30-6:15 am – C-Lo on Q
Bootcamp Workout, The Levee (Houston Levee Skate Park), 5:30-6:15 am – Slots on Q
– Bootcamp Workout, The Old Forest (Overton Park), 5:30-6:15 am – Browns on Q (VQ)

– Bootcamp Workout, The Bermuda Triangle (McWherter Senior Center), 5:30-6:15 am – Rabbit on Q
– Bootcamp Workout, The Annex (Bert Ferguson Park), 5:30-6:15 am – Captain Obvious on Q
– **NEW AO** Bootcamp Workout, Tobey Park (park here), 5:30-6:15 am – Bookworm on Q

– Bootcamp Workout, The Levee (Houston Levee Skate Park), 5:30-6:15 am – Billy Blanks on Q
– Bootcamp Workout, The Old Forest (Overton Park), 5:30-6:15 am – Bookworm on Q BACK-TO-BACK
– Ruck Workout, The Barracks (Parking lot at Zach H Curlin & DeSoto), 5:15-6:15 am – O Positive on Q

– Bootcamp Workout, The Morg (WJ Freeman Park), 5:30-6:15 am – Soulja Boy on Q (VQ)
– Bootcamp Workout, The Bermuda Triangle (McWherter Senior Center), 5:30-6:15 am – Gus on Q
– Bootcamp Workout, The Lair (Peterson Lake Nature Center), 5:30-6:15 am – Backseat on Q
– 2nd F Lunch with East Memphis Millennials, Whole Foods on Poplar Avenue, 11:30 am-1:00 pm – bring your own or just charge it!

– Bootcamp Workout, The Annex (Bert Ferguson Park), 5:30-6:15 am – Soybean on Q
– Wild Card Workout (Cardio focus), The Levee (Houston Levee Skate Park), 5:30-6:15 am – C-Lo on Q
– Running Workout, The Barracks (Parking lot at Zach H Curlin & DeSoto), 5:30-6:15 am – Lazarus on Q

– CSAUP Ruck, The Mothership (Shelby Farms – FedEx Event Center Lot), 4:00-6:50 am – Bruce on Q – This is stupid early, but some of us need miles for our 1,000 mile challenge. Just rucking. Regular Saturday ruck will still happen at 5:30. 
– Ruck Workout, The Mothership (Shelby Farms – FedEx Event Center Lot), 5:30-6:30 am – Heavyweight on Q
– Bootcamp Workout, The Mothership (Shelby Farms – FedEx Event Center Lot), 7:00-8:00 am – Shoestring on Q
– 2nd F Coffeeteria, Panera Bread @ Trinity Commons, 8:00-9:00 am – Our first VAPE session will start about 8:15. See details here.

Bloody Mary Go Round

THE SCENE: So hot and “moist” we were choking on air (63ish…) – Part Timer on VQ!

Part Timer on top of the Disclaimer!

Side Straddle Hop x20 IC
Windmills x10 IC
Van Damns x10 IC (sort of) – Made up exercise by PT whereby we looked like 3 year olds fighting oddly shaped little people on all sides of us
High Knees x10 IC


Bloody Mary Go Round
There are 4 stations around the Shovel Flag, each with a stationary exercise and a “traveling” exercise. PAX evenly break up into 4 groups. One group at each station. The group must perform the stationary exercise AMRAP while each PAX takes a turn traveling to the flag and back. Once all PAX in a group complete the trip to the flag perform Side Straddle Hops until all groups are in. Then Mosey to the next stop on the circle of pain.

1st Station – Squats & Spider Crawl
2nd Station – Angle Grinders & Squat Jumps
3rd Station – Burpees & Bear Crawl
4th Station – Merkins & Squat Lunges

We went two full revolutions and 3/4 of a third one before Q called time for Mary.

Pickle Pounders x10 IC
Baby Makers x10 IC (Pastors obvs have more free time for LP9)
High Freddy Mercurys x10 IC
Low Plank Hold (10 count, repeat 20 count)

Shoestring took us to school at the end with a little ABC’s.

12 PAX, no FNG’s

Great word by Part Timer – Hebrews 5:12-6:1 – We are encouraged by the work F3 does for our bodies and minds, but we can’t forget to push ourselves in our walk with God to grow into the image of Christ. Don’t fartsack your spiritual life! Our bodies will eventually whiter, but our soul work will go on into eternity.

Phat Pat was a jerk and kept moving the flag on Soybean, but Beans liked it. War Daddy Kate was pushing hard and inspiring the PAX. Shout out to Stitch who was the scariest looking spider on the last round of pain. Part Timer has not taken kindly to the Pastor jokes and punished the PAX accordingly this gloomage.

VAPE session this Saturday for Coffeeteria
Prayers Soybean’s Mom & Choker’s friends (who lost a baby)
Remember victims in Florida and a Russian church shooting
Soulja Boy VQ this Thursday!


THE SCENE: Mid 60’s and overcast–prime BC conditions.


Windmills IC X 15
Cotton pickers IC X 15
Hip rotations OYO X 10 on each (5 forward/5 backward)
Merkins IC X 20
Split squats IC X 10
High kicks OYO X 10 on each



  • Squats IC X 20 (3 count down, 3 count hold, 3 count up = 1)
  • Sumo squats IC X 20
  • Prisoner squats IC X 20
  • Ballerina squats OYO X 20
  • Squat jumps OYO X 20

OYO brisk mosey to end of main drag…Al Gore until all-in
Quick merkin ladder in parking lot 10-1…Sprint back to home base


  • Bolt 45’s OYO (15 stand to half; 15 full squat to half; 15 squat jumps)
  • Overhead squats OYO X 20
  • Partner back to back squats OYO X 20
  • Partner goblet squats OYO X 20 each
  • Partner wall-sits X 1:30 min
  • Bolt 45’s OYO


  • Dealer’s choice
    • Gus – Hello Dolly X 30
    • Billy Blanks – Box cutters X 15, X 15 in reverse (tot 30)
    • Slots – American hammers for time to finish

10 PAX | 3 FNG’s: Roots, Ricky Bobby, Cheesesteak

“But be doers of the word, and not hearers only, deceiving yourselves.” (James 1:22)

“Christian life is action: not a speculating, not a debating, but a doing. One thing, and only one, in this world has eternity stamped upon it. Feelings pass; resolves and thoughts pass; opinions change. What you have done lasts–lasts in you. Through the ages, through eternity, what you have done for Christ–that, and only that, you are” — Frederick W. Robertson, from

HIM are men of action. We become what we do–we are the sum of our habits. Practice the discipline of action this week. If there nagging open items on your to-do list–just jump in and do them. If you’ve been falling behind in your duties to your wife, call the sitter and take her out. If you’ve been in a rut at work, reinvigorate your trade by doing everything with excellence and take on a special project. If you’ve been putting off a tough conversation, just make the call.

Be a man of action this week.

Squat focus was intense–PAX handled it like champs to get the week started right. Lessons learned: for newer moves, practice your cadence to make sure it sounds right and to measure the right pace. For a few of the moves, my count was off and inconsistent.

Upcoming VAPE session Saturday following Mothership BC.

Black Ops – Big River Mosey

THE SCENE: 59°F, 49% Humidity, Wind Speed 10.4mph SSE

Picked a playlist…
Mosey from the parking lot across the Big River Crossing (1.0mi)
“Don’t play your music so loud, those Sad Clowns might think you’re an @$$hole.”
20x Merkins

Mosey down the ramp to the WC’s (.25mi)
“I drank too much water. I need to pee.”
10x Single Leg Step-Ups on the Man-sized CMUs, 10x Flapjack

Mosey under the bridges back to the River (.65mi)
20x Toilet Squats M-CMUs
“My block is too tall, I can’t get low enough.”
10x Front Squat w/ Over-head Press, River Coupon (Rock)

Mosey back to Dacus Lake Rd (.42mi)
10x SSH IC
20x Inclined Merkins
Mosey to the bridge pillars (.12)
5x Up-n-Overs (~6ft wall)
“We can’t do them EVERY time, Hitch.”

Mosey up to the half domes (.38mi)
15x Plank, feet on dome, walk down to left, up, down to right, up
10x Plank, hands on dome, walk down to left, Merkin, up, down to right, Merkin, up
15x PAX 1 – BBS sitting on dome, PAX 2 Planking on ground with feet on PAX 1’s feet for counterweight
“We better get out of the way of these cyclists. They look like they mean business.”

Mosey back across the bridge to the car (1mi)
“Wow that downhill was nice, but now it’s uphill and it sucks.”

3.82mi total

Mary-d before we returned from Arkansas.
4, Tater, Four Eyes, FNG (Burro), Hitch
Talked about community and being intentional with where you are and who you are around. The harvest is plenty but the workers are few. Good thing God gives us grace with our limitations.
Tom Lee Park connects to the Big River Crossing via Martyr’s Park
::brooding foreshadow of a ruck-sim::

Soggy Saturday

THE SCENE: Soggy, soggy, soggy. Light raining conditions with puddles and mud abounding.



Good Mornings IC X 10
Hillbillies IC X 15
Mountain Goats IC X 10
Squat Jumps X 10
Annie IC X 10
Finkle Swings X 10 on each
Scorpions X 10 on each
Heisman shuffle X 10

Integrated mosey to playground area (~1/2 – 3/4 mi)
Lunge Walk w/twist
Front facing leg over hurdles
Broad Jumps

Complete all exercises as quickly as possible:


Partner sets (combined reps):
Box jumps X 200 (MOD: Step-up)
Dips X 100 (MOD: Dips on ground)
Body-builders X 80  (MOD: Burpee)
Wall Push Ups X 40 (MOD: C. Dry Docks)

Plank hold until all-in


Partner carries down and back X 2

Brisk Mosey back to flag at starting position (~1/2 – 3/4 mi)


Captain Thor (1:4; 1 BBSU + 4 American Hammer = 1 rep) – Made it to 8:32 at the buzzer (180 total reps).

16 PAX | No FNG’s

A general shout-out of appreciation, recognition, and encouragement to the PAX, especially the new(er) guys who are staying consistent. The more times guys regularly post, the stronger our accountability magnet becomes. Big time praise for Orange Julius who fought through merlot splash to finish strong. Congrats to Choker, Green Monster, and Snookie for their induction into the illustrious Club 345. Momentum builds as the snowball (1) gets larger, and (2) moves faster and faster down the hill. Let’s keep adding PAX into the funnel and posting as much as possible during the week to keep F3 Memphis “full steam ahead.” 

QIC continually impressed with the perseverance of the PAX through a tough BC and adverse weather conditions. 16 PAX is a solid number on an especially gloomy Saturday morning. “The Thang” was a gasser–there was enough meat on the bone for all to be challenged. Partnering up and sharing the load between the pairs reinforced the importance of bearing our brothers’ burdens and pushing each other to our limits. Partner carries cemented the unspoken lesson.

VAPE session NEXT Saturday (2/24) immediately following Mothership BC.

OTB – Tobey Trot

THE SCENE: 44.1° (WC 40.1°), 76% Humidity, 10 mi visibility, 8:00PM

Somewhere the preacher must have a kind of fire shut up in his bones.
Mosey to Skate Park (.6mi)
20x Derkins
20x Dips
15x Derkins
Mosey to the Parking Lot (.6mi)

20x CMU Swings
20x CMU Curls
20x Toilet Squats
20x Front Squats (CMU front racked, elbows to knees)

Mosey to the Skate Park (.6mi)
10x Big-Os (check the Exicon soon), 10x Flapjack

Mosey to the Alley (.4mi)
20x Merkins
Mosey to the Top (.1mi)
Mosey to the Parking Lot (.7mi)

15x Overhead CMU Tricep Presses
20x Bent CMU Rows
10x Single-Leg Toilet Squats, 10x Flapjack

30 seconds of 6″
10x BBS
10x Leg Raises
10x Jane Fondas, 10x Flapjack
Soybean, Hitch
Raising children is hard. Fostering children is hard. Ms do some serious work.
Be thankful, be encouraging, be useful.

SUPER Merkin Mile

Date: 02/16/2018

AO: Mothership

QIC: Gus

PAX: Sir Mix-a-Lot, Beauty Shop, Lazarus, Pirtle, Bruce, Stretcher, Handsy, O Positive, Teacher’s Pet, Snookie,  Dewey, Bookworm, Browns, Halfpipe, Moana, Toms, Blart, Four Eyes, Shoestring, Gus

Conditions: 66F, which was as warm as it would be all day. The rain and cold moved in afterward.




SUPER Merkin Mile
YHC loves the Merkin Mile, which ordinarily involves running one mile in quarter-mile segments while performing 25 merkins OYO after each segment.

The PAX ran one lap around the track and performed 25 merkins OYO (400m = ~.25 mile).  After running a second lap, YHC informed the PAX that this Merkin Mile was SUPER, and we would be performing 50 merkins OYO. After that, we increased the merkins reps by 25 until we had run one mile and performed 250 merkins.

  • SUPER Merkin Mile:
    .25 mile + 25 merkins
    .25 mile + 50 merkins
    .25 mile + 75 merkins
    .25 mile + 100 merkins

The PAX performed one final merkin for the Airborne Ranger in the Sky!

The Thang

* mosey to the Tower of Terror (parking garage) *

Ascending the levels of the Tower, the PAX performed these exercises:

  • Walk on tip toes
  • Walk on heels
  • Knee tug
  • Lunge walk
  • Backward lunge walk
  • Carioca (alternate sides)
  • Shuffle (alternate sides)
  • Sprint x 2
  • Walk + Hallelujah

* mosey back to field *

One lap around track, sprinting straightaways and walking curves

Flutter Kicks IC x 30
Hello, Dolly! IC x 20
Crunchy Frog IC x 20
Pickle Pounders IC x 10
J-Lo (hip bumps) IC x 10
WWI Sit-ups IC x 10

Ratchet Shoulder Blaster to ENDEX

Count-O-Rama (20)


COT / BOM: A Group of Men is incredibly powerful, and we can be destructive or constructive/restorative.

Authentic Manhood requires:
+ Rejecting passivity
+ Accepting responsibility
+ Leading courageously
+ Expecting a greater reward

Moleskin: YHC was Honored to push the PAX past what they thought was coming. The Barracks is a top-notch AO, and shirts can be ordered now! Link:

Animal Smorgasbord

THE SCENE: The Annex 65° – cloudy and wiiiindy

  • Welcome to F3, I am not a professional
  • You are participating at your own risk
  • 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.  That being said, push yourself as much as possible


  • Baby Makers IC x 15
  • Starfish Jumps IC x 10
  • Low Country Crabs IC x 10
  • Seal Jacks IC x 15

Took an almost 4 minute mosey around the parking lot (it’s a big parking lot) and picked up an FNG (who was planning on being at the park for a run) along the way!   Played Welcome to the Jungle as a prelude to what was to come.

Ever since I became Rabbit, I have wanted to do an animal themed boot camp and today was the day!


Forest to the Sea (#exicon)

  • Bear Crawl from 1st light pole to rail
  • Crab Walk from rail to 2nd light pole (which was much further than the first point-to-point)
  • The bear represents your forest and the the crab is the sea.
  • Rinse and Repeat going back to where we started (Do opposite Crab Walk from the first time – Bear Crawl remains the same)


Bear Crawl Inchworm

  • PAX plank in a single file line
  • Last PAX bear crawls to the front and yells FRONT
  • Next PAX bear crawls to the front etc. til all have completed the task
  • Rinse and Repeat coming back to where we started


Indian Crab Walk

  • PAX on your six in a single file line
  • Last PAX crab walks to the front and yells FRONT
  • Next PAX crab walks to the front etc. til all have completed the task
  • All non crab walking PAX should perform LBC while waiting
  • Rinse and Repeat coming back to where we started



Duck and Weave

  • PAX line up single file
  • PAX starts duck walking
  • Last PAX runs to the front by weaving in and out between the other PAX members and yells FRONT when at the front
  • Repeat until all PAX have completed the task
  • Rinse and repeat x 2
  • Go back the way we came and Rinse and Repeat until we make it back to the shovel flag

Go back to bear crawl / crab walk location


Bunny Hops and Horse Walks (giddy up)

  • Bunny Hops to the first light pole (Q had to give some special instruction here because some PAX were bunny hopping like they were the Easter Bunny)
  • Horse Walk to the 2nd light pole
  • Rinse and Repeat coming back to the starting location


Howling Monkeys

  • Circle up and all PAX grab insides of ankles, feet shoulder width apart
  • 1 at a time, PAX perform 10 Monkey Humpers (#exicon)
  • Since there were only 5 of us, we Rinsed and Repeated which was not welcomed, but wait…………


Howling Gorillas

  • Stay in the circle and all PAX grab inside of ankles, feet much wider than shoulder width apart
  • 1 at a time, PAX perform 10 Gorilla Humpers (#exicon)
  • And oh yes, we Rinsed and Repeated and the mumble chatter was in effect


Wheel of Animal Walk

  • Frog Hop from 1st light pole to 2nd light pole – complete 10 Merkins
  • Bear Crawl from 2nd light pole to 3rd light pole – complete 10 Merkins
  • Duck Walk from 3rd light pole to 2nd light pole – complete 10 Merkins
  • Crab Walk from 2nd light pole to 1st light pole (a loooong way – complete 10 Merkins
  • Frog Hop from 1st light pole to 2nd light pole – complete 10 Merkins
  • Bear Crawl from 2nd light pole to 1st light pole – complete 10 Merkins


Ran out of time…..we were too busy hopping, crawling and walking!

  • Starfish Crunch IC x 10
  • Dying Cockroach IC x 10

5 PAX – Green Monster, Choker, Slots, Rabbit, 1 FNG (Twoster)
Shared with the PAX about some of the animals and what they represent in the Bible.


  •   DEER

Sure-footed, graceful, beautiful

God is the one who gives me strength. He clears the path I need to take.  He makes my feet as steady as those of a deer. Even on steep mountains he keeps me from falling. PSALM 18:32-33


  •  EAGLE

Soaring, faithful, unafraid of storms

But they that wait upon the Lord shall renew their strength; they shall mount up with wings as eagles; they shall run, and not be weary; and they shall walk, and not faint.   ISAIAH 40:31

  • ANT

Hardworking, purposeful, cooperative, foresightful

Go to the ant, O sluggard, Observe her ways and be wise.  PROVERBS 6:6


Innocent, relational, knows the Shepard’s voice

My sheep hear my voice, and I know them, and they follow me. JOHN 10:27      


Persevering, steady pace, sojourner

Camels, especially in the past, were known for traveling long distances, across deserts, with very little water. So they are very enduring, persevering and “hardy” animals.

In this life, we go through difficult times and trying seasons, and we have to persevere, keep plodding forward, toward the ‘prize’. PHILIPPIANS 3:14


Powerful when unified, initiative

The locusts have no king, yet all of them go out in ranks. PROVERBS 30:27

  • DOVE

Innocent, harmless, symbolic of peace

“Behold, I send you out as sheep in the midst of wolves; so be shrewd as serpents and innocent as doves.”



Trusting, joyful

“Therefore I tell you, do not be anxious about your life, what you will eat or what you will drink, nor about your body, what you will put on. Is not life more than food, and the body more than clothing? Look at the birds of the air: they neither sow nor reap nor gather into barns, and yet your heavenly Father feeds them. Are you not of more value than they? And which of you by being anxious can add a single hour to his span of life? MATTHEW 6:25-27


  • OX

Patient, servant’s heart, knows his Master

“An ox knows its owner, And a donkey its master’s manger, But Israel does not know,
My people do not understand.” ISAIAH 1:3


  • LION

Strong, bold, fearless, confident

One of Jesus’ titles is the Lion of Judah. REVELATION 5:5. The lion denotes great strength, power, majesty, the King of all!

Good work today gentlemen – I know the crawls and walks can be tough but the PAX persevered and conquered the jungle!!!  Twoster fell right in and did great for his first post – he is part of a running club and plans to EH his buddies!

Prayers for Dirty Deeds who lost his M, for Soybean’s mom who is undergoing chemo and for all those affected by the Parkland High School shooting in FL yesterday.   T-Claps for Green Monster and Choker who are nearing completion of Club 345 and took the DRP from Bartlett to join us in WarDova.
Ruck at 5:30am and boot camp at 7am at the Mothership – Shelby Farms – Saturday.  See F3 Memphis for further information.

Run from Butkus!

THE SCENE: A sticky 66°

F3 WELCOME & DISCLAIMER: PAX were warmly welcomed, Disclaimer was disclaimed

Mountain Climbers IC x 20
SSH IC x 20
Bobby Hurleys OYO x 20
Shoulder Presses IC x 20

THA-THANG: PAX moseyed to football field

Warm-o-Rama Part Deux
– Rocky Balboas IC x 20
– Butkus (1 min on, rest 60 seconds) for 3 rounds

Relay for Life
– PAX positioned every 100m on the track
– Sprint between relay legs
– While PAX are waiting for their leg, complete continual rotations of Squats /Merkins/American Hammers x 10
– Each PAX completed 600m (1.5 laps around track)

Catch Me if You Can
– Partner 1: Reverse mosey around track
– Partner 2: 5 Burpees and then sprint to catch P1, then flapjack
– Continue until one lap around track is completed (400m)

Return Mosey to Startex (with two Mercy Pearl stops)
– Overhead Claps IC x 15
– Cherry Pickers IC x 15

MARY: 90 seconds of no-rest-Mary
Rosalitas IC x 10, right into …
Hello Dolly IC x 10, back into …
Rosalitas IC x 10, then finish with …
Hello Dolly IC x 10

7 PAX dominated the fartsack: C-Lo, Slicnut, Billy Blanks, Bombay, Meter Maid, Raven, Captain Obvious (QIC)

The Daily Red Pill (aka DRP) is not a once-a-day vitamin. We are presented with the red/blue pill choice all day. The biggest choice often comes when you pull into the driveway after a long day of work and turn off your car. Will you crash and detach (blue pill) or invest and engage (red pill)? A HIM realizes his day isn’t over when he pulls the key out of the ignition. He knows it’s just beginning.

The Mumble Chatter that was present during Warm-o-Rama I and II ceased once relay sprints began. Many of the PAX required a long recovery on their six at the conclusion of Mary. It was a good day, a really good day. YHC enjoyed sweating with the six HIMs who rejected the fartsack in search of their first red pill of the day.

Rocky & Butkus

Military Grade Beatdown with a Ranger on his VQ #HOOAH

Beautifully wet and warm! 60 something degrees

I’m not a professional, nor am I getting paid.
Exercises are suggestions, know your limits, push yourself, modify as needed.
You are here on your own accord and accept the risks

Run in place x 2min
Rotations, Neck, shoulder, knee and ankle
Mosey up hill into Bernie Sanders.
Decline Merkins x 20 IC
Short Mosey to the turf

*Shovel planted

Apollo Creed‘s x 20 OYO
Over head arm claps x 31 IC
Cherry Pickers x 31 IC
Walls of Jerrico x 7 as a PAX
MTN Climbers x 31 IC
Hold front lean and rest, shift left, shift right IC



BBSU x 20 IC
Flutter kicks x 31 IC
Swimmers x 31 IC
Ski divers- Airplane- Altitude check IC
Box cutters x 20 IC


9; Gus, C-Lo, Captain Obvious, O Positive, Backseat, Slots, Bombay, Backdraft and Brady (Q)

He is my light and Salvation, who should be afraid?  As men we need to trust in him and not give into worries.

Men should continually analyze themselves and stride to stay in alignment with him!
PAX prayer requests were lifted up.


Cerveza Salute  is a delicious way to replenish energy reserves after your VQ!

Getting warmer by the day…keep the EH’ing strong!