GrowRuck 12 Reflections


On September 23rd, at approximately 0800, 52 men finished GrowRuck 12 standing in a sand volleyball pit. We started with 52 men at 1800 the night before, a few who had only just registered in the previous 24 hours. We endured 100 ruck overhead squats, sand munitions, Crab Mountain, a 3,000 pound Implement of Woe, and 13 miles under ruck. Below are some comments from the GRTs who started and finished as a team:

Continue reading “GrowRuck 12 Reflections”

Starry Nights Bombs Mile

THE SCENE: You couldn’t draw up a gloomier Saturday, 30 degree weather, no signs of the sun, and rain. This equaled perfect recipe for getting better with our brothers
F3 WELCOME & DISCLAIMER: Welcomed and disclaimed

  • SSH x 50 IC
  • Daisy Pickers x 15 IC
  • Imperial Walkers x 20 IC in a circle, O Positive style
  • Baby Arm Circles x10 (baby, then bigger, then reverse baby, revrs bigger)
  • Polka Stretch things we’ve done before OF runs x 20 IC


  1. Mosey to overhang at the Kitchen/FedEx Center,  
  2. 5 burpees every 30 seconds, for 12 rounds.
  3. Bombs Mile!
    • Mosey 0.25 on pathway to theater where we’d do 5 burpees, 10 overhead claps, 15 merkins, 20 big boy situps, 25 squats
    • Mosey < 0.25 to visitors center for round 2 of 5 B-> 10 OHC-> 15 M-> 20 BBSU-> 25 S
    • Mosey >0.25 on pathway and wind up at theater again for round 3 of 5/10/15/20/25
    • Mosey ~0.25 back to FedEx Vistors Center for final round of 5/10/15/20/25
  4. Indian Run around and about for 0.5 miles ending at STARTEX

Nontraditional Mary as to not have cold, soggy bottoms, ending with SSH IC x 25 to finish up

11 (1 FNG -> Swayze; there was an FNG named Penthouse following the Ruck)

Hadn’t prepared, but asked PAX to share glimmers of hope of past month. YHC shared praise for The Seeker’s employment! Other PAX mentioned positive relationships on the important things with their M & 2.0s amidst this season. One HIM mentioned a friend who struggled with depression who now empowers others to be an encouragement to folks who are considering taking their life.


PAX enjoyed a free tour of Starry Nights, though it was such a cheap trick as we had no access to the corndogs/funnel cakes stand or petting zoo. And the lights weren’t even lit.


  • O Positive is pushing 19 x 19 to get guys to set goals of doing 19 events with other PAX in 2019. Check out #19-x-19 in Slack if interested.
  • 12/10/18 – Starry Nights Ruck, see #ruckers if interested.
  • 12/16/18 – 1pm – Scottish Virtual Run in Collierville, starting and ending at pub; see O Positive for deets

Bearburp Thursdays

THE SCENE: Warm and inviting @ the Berm. Snookie on Q.

Mosey around the building

Bearburps! Start with one Burpee, bear crawl ten yards, two burpees… you get the picture. All the way up to ten burpees and back down. Total burpees done: 110

Every minute on the minute: big boy sit ups, flutter kicks, plank, leg lifts, side planks (30 seconds each side), plank

COUNT-OFF & NAME-O-RAMA: Little John, Lipton, Play Date, Snookie, Tomb Raider, Yardsale

When God calls, don’t be like Jonah. He ended up doing what God wanted anyway but had to be eaten by a fish first.

YHC forgot how amazingly awful the Laz Bearburp work out was.

Play Date needs help moving. Tuesday, 12/11/18, 10:00 AM, 381 N Germantown Pkwy Cordova, TN 38018.

A Workout That Will Live in Infamy

Rolled up at 0450 for a pre-workout Ruck, because Patches.  Forecast had me expecting low 30’s and rain, so I came layered.  Instead we got shorts weather and no precipitation – thanks, Backseat!

Waivers were signed in triplicate.

SSH x25 IC
Imperial Walkers x15 IC
Daisy Pickers x15 IC
Little Arm Circles x10 (each direction)

BOMBS seemed appropriate for Pearl Harbor Day, but we tweaked it a bit and ended up with Suicide Kamikazes.

Cones were placed at 15, 30, and 45 yards.  PAX partnered up and completed the following exercises as a team.  PAX 1 would do burpee suicides (1 at cone 1, 2 at cone 2, and 3 at cone 3) while PAX 2 would perform the listed exercise.  Flapjack and continue until all reps complete.

K:  Kraken Burpees x25 (see below)
A:  American Hammers x50
M:  Merkins x75
I:  Iron Squats x100
K:  Knerkins x125  (knuckle merkins)
A:  American Hammers x150
Z:  Zebra Butt-Kicks x175
E:  Enola Gay Situps x200  (WWII situps – YOU FIND AN EXERCISE THAT STARTS WITH ‘E’!)

*Kraken Burpees: do a regular burpee, but replace the merkin in the middle with 3 hand-release merkins.  RELEASE THE KRAKEN!

Sprinkled throughout.

6 PAX:  Bob Ross, Choker (QIC), Flobee, Ragequit, Tiger Lily, Zima.

I had the opportunity to visit Pearl Harbor last year.  Highly recommend.  Two things really stuck with me from that visit:

1. Tears of the USS Arizona.  The attack on Pearl Harbor was 77 years ago today, but there is still a very slow oil leak coming from the ship.  As you stand on the memorial and look out onto the water, you can see little drops slowly appear on the surface.  They refer to this as the tears of the Arizona, as though the ship is still mourning the loss.  It is very moving to see this in person.

2. Attack survivors buried with their shipmates.  1177 men lost their lives on the Arizona that day; 335 survived.  Over the past 77 years, 43 of those survivors who subsequently passed away chose to have their remains interred on the ship with their fallen brothers.

Shared hardship really strengthens the bonds of brotherhood.  We get a little piece of that in the Gloom, at at CSAUP events like GrowRuck.  It is nothing compared to what the men of the USS Arizona experienced of course, but it serves as a good illustration of one of the reasons we do what we do.  Doing hard things together makes us stronger, both individually and as a team.

Kotters to Flobee!


Pavilion of Pain

THE SCENE: 39 degrees of comfort or discomfort depending on if you like it cold or not

Welcome and disclaim-ations provided. Twice in fact, but briefer the second time.


SSH IC x 30
Daisy Pickers x 15
Baby Arm Circles IC x 15 (+ reverse)


The PAX moseyed over to the pavilion. This part of the workout was split up into a pairing of upper body and core.

  • Merkins x 20
  • BBSU x 20
  • Erkin x 20
  • LBC x 20
  • Derkin x 20
  • Flutter Kick x 20
  • Dips x 20

Then we wrapped up this round with a 1 minute hold of the People’s Chair.

Next, we moseyed to next parking lot down from the pavilion. This part of the workout was split up into a pairing of lower body and core.

  • Squats x 20
  • BBSU x 20
  • Lunges x 20
  • LBC x 20
  • Calf Raises x 40
  • Flutter Kick x 20

Next, we rinsed and repeated… but backwards. More of a “yoyo” than “pearls on a string” type of workout. So, we did the lower body/core workout right where we were and then moseyed back to the pavilion for the repeat of the upper body/core workout.

Finally, we moseyed back to STARTEX and arrived right at 6:15.

No time, but we did plenty of it during the workout.

Orange Julius, Carport, Commie, Rosetta Stone, Potiphar, Slots, Marrow, Laettner, Wall Builder


A significant goal of F3 is to “invigorate male community leadership”… but what is leadership? Is a leader supposed to be out front or in the back? (trick question, the answer is “yes”) That being said, one of the most impactful courses I ever took while in college was called leadership strategies. The main book we worked through was titled “Influence” and some of the examples from it were how kids coming to your door “influence” you to buy something you would never actually buy (think a $5 candy bar). One of the biggest takeaways for me, though, was that a significant part of being a good leader is in influencing others in a positive way. Leadership is NOT (just) about getting people to do what you tell them to do.

A biblical example of this concept is in Philemon. Briefly, Paul uses some pretty “influential” language to convince Philemon to accept Onesimus back. He doesn’t “command” him, but instead tells him that he “appeals” to him. He says he knows Philemon will “do even more than I say.” Paul really twists Philemon’s arm but uses his relationship and influence to encourage Philemon to do the right thing.

We can think of plenty of other examples… in F3, we EH someone to get them to come out and work out with us and become a part of our community. We even have leaders who “watch the six” to make sure no one is left behind. So I would encourage you 1) to be more aware of the influence (and leadership opportunities) you already have in front of you and 2) to be more active in ensuring your example is a positive one.

We didn’t get in the grass. The PAX appreciated this apparently. I had at least a couple guys mention thanks afterwards. So I got that goin’ for me which is nice.


AMRAPalooza V: Dead Men Do No Burpees

As I rolled up in the Morg, I thought to myself, “I should be sure to write my backblast today, because if I don’t I’ll forget about it for a week and by then I won’t remember much about The Scene or what happened during the workout.”  As usual, I was right:  I didn’t, and I don’t.

I don’t specifically remember doing this, but no phalanges were mutilated so it must have been covered.

SSH x25 IC
Daisy Pickers x15 IC
Windmills x15 IC
Little Arm Circles x10 IC (each direction)

Many moons had passed since my last AMRAPalooza, so I decided it was time for the next installment.

Complete As Many Reps As Possible for one minute of each of the following exercises; take a break between exercises by completing one 0.2 mile lap around the parking lot.  Silent prayer OYO for the Creeper van as you pass its sad, empty parking space.

  • Burpees
  • WWI Situps
  • Merkins
  • Squats

2.5 iterations were completed.


10 PAX:  Beetus, Carport, Choker (QIC), Granola, Orange Julius, Potiphar, Rosetta Stone, Sleep Number, Wall Builder, Woodpecker

I’ve been in a bit of a lull, especially with my Queen for the past few months.  I’m not where I should be after 10+ months of F3.  It makes it a struggle to fight the pull of the fartsack some mornings.

When you’re feeling like that, it’s more important than ever to keep taking the DRP.  Decide the night before that you’re going to take it – don’t wait until the next morning, when the warmth of the fartsack can make a persuasive case for staying in it.

When the alarm goes off, I know the workout is going to hurt.  But I also know that what will hurt more is the feeling I’ll have around 6:30 when I start seeing the pics on Slack of the guys that posted.  FOMO can be a strong tool – use it to your advantage.

Always write your BB before the end of the day.  Or be less old.


Sneak Attack

THE SCENE: Gloom was ironically Gloomy, but YHC was undeterred although it seems many others were. Misty but balmy 41°.


Oh yeahhhh.  They knew it, but I still said it. SSH x 12 IC, Daisy Pickers x 7 IC, SSH x 12 IC, Windmills x 7 IC

Partners, 1 runs up hill and circuit around playground (discovered new path gor Speedy to use) while other partner works to complete:

  • Burpees x 50
  • Overhead Claps x 100
  • Merkins x 150
  • Bobby Hurleys x 200
  • SSH x 250


  • Am Hammer x 19 IC
  • Freddy Mercury x 19 IC
  • Guantanamo x 2 circuits
  • Red-Yellow-Green light x 2 min

4 PAX, 0 FNG: Speedy (AOQ), Photoshop (QIC), Boba Fett, Interweb

Like Pearl Harbor, we can become complacent and not on guard. The enemy can sneak attack us and cause a little to a lot of damage. Be on alert, prepare for battle and look after your brothers. Do not become complacent or lazy.

1 Peter 5:8‭-‬10
Be alert and of sober mind. Your enemy the devil prowls around like a roaring lion looking for someone to devour. Resist him, standing firm in the faith, because you know that the family of believers throughout the world is undergoing the same kind of sufferings. And the God of all grace, who called you to his eternal glory in Christ, after you have suffered a little while, will himself restore you and make you strong, firm and steadfast.

Prayers: Photoshop mom – upcoming hernia surgery, Coach Mac heart surgery 12/7 (Sparky’s dad)

I greatly appreciate Speedy’s enthusiasm no matter what, even if there are only a couple of PAX. Happy to have found a new path for use by the AOQ. Missed opportunity to get donut and coffee offered to police who patrolled through PL. Might have been able to EH. Maybe next time.

Whetstone Program:
Whetstone is the vertical relationship between men. Each whetstone relationship is made up of two men – a blade and a stone – where the blade’s life is sharpened against the experience of and input from the stone. Read more about it and how you can get involved here. If you want to participate as a blade or a stone, fill out this form.

When: 12/10/18 at 6:00PM
Who: Anyone (Family friendly)
Where: Starry Nights at Shelby Farms
What: We will Ruck Starry Nights at Shelby Farms, stopping for hot chocolate and s’mores. $5/person to get in.

A little Indian run

THE SCENE: It was a chilly low 30 deg weather with dew on the grass as Soulja Boy pointed that out



20 Cotton Pickers IC

20 Empirical Walkers

One PAX would ran a lap around the parking while the others completed the following:

  • 10 burpees
  • 20 merkins
  • 30 squats

2 rounds were completed.

Two elevens excersies under the pavilion

1st included inclined merkins and bench hops

2nd included monkey humpers and dips

PAXs completed a short jog to the tennis courts around the inside of the courts and back to the pavilion
25 Freddie Mercuries IC

25 Big Boy Sit-ups on our own

25 V-ups IC

25 Flutter kicks IC

30 hand raises while holding plank IC
3 PAX (0 FNGs) Soulja Boy, No Fuego, Ace Ventura
Ace shared the importance of patiences in life. He is currently waiting on the state of Tennessee to start and complete a home study so his family can become foster parents. He also shared the importance of being patient with our 2.0s even when it is absolutely tough.

Nearly Ruined

THE SCENE: 31 degrees…felt like 28.


SSH IC x30
IW IC x20
Daisy Pickers IC x15
Hillbillies IC x20
Lined up at one end of parking lot and performed the following crossing the lot: (Sir Mix-A-Lot finally arrived)
Power Skips
Broad Jumps
Butt kickers

Mosey up and down the steps x3
Mosey down to towards Big River Crossing. Stop and perform
Merkins IC x10 & Smurf Jacks IC x20
Mosey back towards Bluff Hill
Merkins IC x10 & Smurf Jacks IC x20

Starting at the bottom of the hill perform 50 reps and run backwards up the hill and back down and plank til all-in.
Big Boy Situps

Mosey back to startex.

American Hammers IC x30
Flutter Kicks IC x30

8 PAX! Zero FNG’s

The Q Source is a gold mine of awesomeness.  As we look at Preparedness, the Q Source talks about Getting Right, Living Right, Leading Right, and Leaving Right.  When I look at the Christmas season and the coming of Jesus, it makes me think of the second coming as well.  When Jesus comes back, will I be “leaving right”?  I think we need to make sure we have been working on the other levels of getting right, living right and leading right and that will set us all up to leave right.

YHC nearly splashed merlot. So did Chiochetti.  It was close.


The Grinch Hates Bingo

THE SCENE: Freezing



SSH x 9 IC
Imperial Walkers x 10 IC
Hillbillies x 10 IC
Windmill x 15 IC
Arm Circles x 9 IC
Reverse Arm Circles x 9 IC

Mosey to playground


The Grinch.
– Pullups x 25
– Squat Jumps x 25
– Hand Release Merkins x 25
– BBSU x 25
– Run half mile

We got through 3 rounds


Fingers to Toes x 10 IC
Freddie Mercury x 10 IC
Elevated Pickle Pounders (feet on wall) x 10 IC

COUNT-OFF & NAME-O-RAMA:  5 PAX.  Soybean.  Park Bench.  Orange Julius.  Squeegee.  Toms.

CIRCLE OF TRUST/BOM:  YHC encouraged the PAX to focus striving to be a man as lived out by Jesus–a man of humility, mercy, and gentleness–rather than getting caught up in what our culture tells us it takes to be a man.

MOLESKIN:  Fill in Q for Bookworm, but we went with his workout plan.  Thanks for the pull-ups, Book.  Hope your drive was relaxing.