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      • Memphis (East)
        • Barracks – U of M Memorial Field
        • Bermuda Triangle – Sea Isle Park
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        • Green Mile – Wolf River Greenway
      • Memphis (Midtown)
        • Catalog – Crosstown Concourse
        • Old Forest – Overton Park
        • Sandlot – Tobey Park
      • Arlington
        • Neverland – Playground of Dreams
      • Bartlett
        • Morg – WJ Freeman Park (0530 Start)
        • Pit – Flaherty Municipal Center
      • Collierville
        • Dolly’s Depot – Suggs Park
        • Falkor – Johnson Park
        • Lair – Johnson Park
        • Quad City
      • Cordova
        • Annex – Bert Ferguson Park
        • Mothership – Shelby Farms Park
        • Ruckership – Shelby Farms Park
      • Germantown
        • 8-Track – Germantown Soccerplex
        • Air Up There – Grace Evangelical Church
        • Armory – Cameron Brown Park
        • Blazing Saddle – Pickering Center
        • Levee – Houston Levee Skate Park
        • Six Wicket – Johnson Road Park
        • Wolf – Riverdale Park
      • Lakeland
        • Reaper – International Harvester Park
    • List by AO Name (A-G)
      • 8-Track – Germantown Soccerplex
      • Air Up There – Grace Evangelical Church
      • Annex – Bert Ferguson Park
      • Armory – Cameron Brown Park
      • Barracks – U of M Memorial Field
      • Bermuda Triangle – McWherter Senior Center
      • Blazing Saddle – Pickering Center
      • Catalog – Crosstown Concourse
      • Dolly’s Depot – Suggs Park
      • Falkor – Johnson Park
      • Field of Dreams – Sea Isle Park
      • Green Mile – Wolf River Greenway
    • List by AO Name (L-Z)
      • Lair – Johnson Park
      • Levee – Houston Levee Park
      • Morg – WJ Freeman Park
      • Mothership – Shelby Farms Park
      • Neverland – Playground of Dreams
      • Old Forest – Overton Park
      • Pit – Flaherty Municipal Center
      • Quad City – H.W. Cox Park
      • Reaper – International Harvester Park
      • Ruckership – Shelby Farms Park
      • Sandlot – Tobey Park
      • Six Wicket – Johnson Road Park
      • Wolf – Riverdale Park
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Quarterly Fitness Test

F3-MEM-Fitness-Test-Proctor-GuideDownload

In an effort to help ensure that everyone is accelerating their First F and provide some baselines for our fitness levels here in Memphis, we hold quarterly fitness tests. The test is modeled after the new Army Combat Fitness Test with some modifications. We will aim to hold the test on the first Saturday of each quarter at the Barracks along with several AOs throughout the following week.

Submit Scores Here: https://forms.gle/h1peETSrKN7GUvq18

  • 1:00 Burpees Perform maximum reps of burpees in 1 minute.
  • Triple Broad Jump Perform three consecutive broad jumps and record the total distance.
  • 2:00 T-Merkins (AKA Hand-Release Push-Up Arm Extension)
    • Keep your body straight at all times.
    • Once chest, hips, and thighs touch the ground at the same time, move both arms out to the side, straightening the elbows into the T position. Bring them back.
    • Front leaning rest (AKA ‘up position’) is the only authorized rest position. Bending or flexing knees, hips, trunk, or neck while in the rest position is not authorized.
  • Sprint-Hop-Carry
    • Setup
      • A start line and 25m/82ft distance
      • 2 CMUs
    • Execution
      • Unless otherwise noted, both one foot and one hand must touch the ground at or beyond the 25m mark.
    1. Sprint to the 25m mark and back.
    2. Grab a CMU and perform murder bunnies to the 25m mark and back. Murder Bunny: Stand with feet slightly more than shoulder width apart with block longways between them. Bend over and grab the block, lift it a few inches off the ground and move it forward until you can’t reach. Then, put the block down, transition your weight to the block (thru your hands) and hop your feet back to where they are on either side of the block.
    3. Lateral dash to the 25m mark and back. Throughout the movement the feet may shuffle but cannot touch or cross over one another. The body moves sideways to the line. 
    4. Grab 2 CMUs and run to the 25m mark. Step on or over the line with one foot and return to the starting line.
    5. Sprint to the 25m mark and back.
  • Leg Tuck
    • Starting position is a straight-arm hang on the bar with feet off the ground. The grip is the alternating grip with the body perpendicular to the bar, however the alternating grip will cause the body to rotate outward slightly. Legs and feet may not be crossed.
    • On the ‘GO’ command, the PAX will flex at the elbows, knees, hips, and waist to lift the knees.The right and left knees or thighs MUST touch the right and left elbows, respectively.
    • Return under control to the straight-arm position, elbows straight, to complete each repetition.
  • 2 Mile run Rest 5-10 minutes after Leg Tuck before starting.
  •  
    •  

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Follow @F3Memphis on Twitter! Follow

F3Memphis
f3memphis F3 Memphis @f3memphis ·
14h

58 Memphis PAX chose the morning gloom of a #Chooseday..

Annex: 4
Armory: 3 (FNG: Mustard Man)
@F3Berm: 14
Blazing Saddle: 8
Lair: 13
@F3Neverland: 6
Sandlot: 6
Six Wicket: 3

54/58 for #PLC = 93% #F3tention

#F3counts #MemphisMojo #MemphisRules

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f3memphis F3 Memphis @f3memphis ·
27 Jun

65 HIMs kicked off the week by choosing the early gloom with their brothers.

@F3TheBarracks: 4
@F3Berm: 10
Catalog: 6
@F3Levee: 9
@F3Morg: 6
@F3TheOldForest: 5
Quad City: 10 (FNG: Chip Gaines)
Wolf: 9
Reaper: 6

60/65 for for #PLC = 92% #F3tention

Reply on Twitter 1541403127089446915 Retweet on Twitter 1541403127089446915 Like on Twitter 1541403127089446915 3 Twitter 1541403127089446915
f3memphis F3 Memphis @f3memphis ·
26 Jun

52 Fultimated, converged,ran & lifted this weekend around the 901. Saturday Barracks has new leadership! Chef—>Snookie 💪

Saturday:
Mothership: 5
Ruckership: closed
Barracks: 16
Lair: 13

Sunday:
8-Track: 2
Green Mile: 7
Falkor: 3
Armory: 6

#F3counts #MemphisRules #MemphisMojo

Reply on Twitter 1541050399737643010 Retweet on Twitter 1541050399737643010 Like on Twitter 1541050399737643010 Twitter 1541050399737643010
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noahguess Noah Guess @noahguess ·
25 Jun

Honored a few great patriots this morning. 🇺🇸 @F3Memphis @F3Nation

Reply on Twitter 1540677114336186369 Retweet on Twitter 1540677114336186369 1 Like on Twitter 1540677114336186369 9 Twitter 1540677114336186369
f3memphis F3 Memphis @f3memphis ·
24 Jun

48 HIMs got a head start on a #TGIF3iday

8-Track: 6
Annex: 3
@F3TheBarracks: 5
@F3Levee: 10
@F3Neverland: 3
Sandlot: 2
Six Wicket: 5
Quad City: 8
@F3Berm: 6

44/48 for #PLC = 91% #F3tention

#F3counts #MemphisMojo #MemphisRules

Reply on Twitter 1540321492440842243 Retweet on Twitter 1540321492440842243 Like on Twitter 1540321492440842243 1 Twitter 1540321492440842243
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F3 Memphis
  • HOME
    • What is F3?
    • FITNESS (1st F) – The Magnet
    • FELLOWSHIP (2nd F) – The Glue
    • FAITH (3rd F) – The Dynamite
    • For New Guys
    • Legal Disclaimer & Notice
    • Memphis Mojo Manifesto
    • In the Media
    • Gallery
    • Contact F3 Memphis
  • Schedules
    • Weekly Workout Schedule
    • Events Calendar
    • Who’s On Q?
  • Locations
    • AO Map
    • List by AO Name (A-G)
      • 8-Track
      • Air Up There
      • Annex
      • Armory
      • Barracks
      • Bermuda Triangle
      • Blazing Saddle
      • Catalog
      • Dolly’s Depot
      • Falkor
      • Field of Dreams
      • Green Mile
    • List by AO Name (L-Z)
      • Lair
      • Levee
      • Morg
      • Mothership
      • Neverland
      • Old Forest
      • Pit
      • Quad City
      • Reaper
      • Ruckership
      • Sandlot
      • Six Wicket
      • Wolf
    • Black Ops
    • Ruck Memphis
  • STATS
  • Backblasts
    • BackBlasts & Announcements
    • Submit a Backblast
    • Slackblasts
  • PAX
    • Submit FNG Info
    • Monthly Challenges
    • Posting Leaderboard
    • Quarterly Fitness Test
    • Q Resources
      • PAX Login
      • How to Post a BackBlast!
      • VQ – Leader Guide
      • How to Count Cadence
      • AOQ Duties
      • FNG Name Checker
      • Q Spreadsheet
      • AO Flyers
    • Q Source
    • F3 Lexicon
    • F3 Exicon
    • F3 Gear
    • F3 Nation
    • What is Rucking?
  • 3F
  • Club 345
  • King of the Bluff
  • FAQ