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      • Memphis (East)
        • Barracks – U of M Memorial Field
        • Bermuda Triangle – Sea Isle Park
        • Field of Dreams – Sea Isle Park
        • Green Mile – Wolf River Greenway
      • Memphis (Midtown)
        • Catalog – Crosstown Concourse
        • Old Forest – Overton Park
        • Sandlot – Tobey Park
      • Arlington
        • Neverland – Forrest Park
      • 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 – Forrest Park
      • 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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    • Ruck Memphis
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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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F3Memphis
f3memphis F3 Memphis @f3memphis ·
23h

70 PAX started their week the only way they know how to this Monday 

@F3TheBarracks: 3
@F3Berm: 4
Catalog: 6
@F3Levee: 11
@F3Morg: 4
@F3TheOldForest: 12
Quad City: 12
The Reaper: 12
The Wolf: 6

62/70 for #PLC = 89% #F3tention

#F3counts #MemphisMojo #MemphisRules

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f3_gus Jordan Carpenter / 36 / Gus @f3_gus ·
23 Mar

There's nothing like a Thursday at Bermuda Triangle. #MemphisMojo #F3Nation

Reply on Twitter 1638885821305720838 Retweet on Twitter 1638885821305720838 2 Like on Twitter 1638885821305720838 4 Twitter 1638885821305720838
f3memphis F3 Memphis @f3memphis ·
22 Mar

53 fought off the fart sack and won Wednesday

Armory: 3
Air Up There: 3 (12 🏀)
@F3TheBarracks: 7
@F3Berm: 7
Dolly’s Depot: 4
Field of Dreams: 4
@F3Levee: 6
@F3TheOldForest: 10
The Pit: 5
The Wolf: 4

50/53 for #PLC = 94% #F3tention

#F3counts #MemphisMojo #MemphisRules

Reply on Twitter 1638630659760730112 Retweet on Twitter 1638630659760730112 Like on Twitter 1638630659760730112 Twitter 1638630659760730112
f3memphis F3 Memphis @f3memphis ·
22 Mar

53 fought off the fart sack and won Wednesday

Armory: 3
Air Up There: 3 (12 🏀)
@F3TheBarracks: 7
@F3Berm: 7
Dolly’s Depot: 4
Field of Dreams: 4
@F3Levee: 6
@F3TheOldForest: 10
The Pit: 5
The Wolf: 4

50/53 for #PLC = 94% #F3tention

#F3counts #MemphisMojo #MemphisRules

Reply on Twitter 1638623388527910912 Retweet on Twitter 1638623388527910912 Like on Twitter 1638623388527910912 Twitter 1638623388527910912
f3memphis F3 Memphis @f3memphis ·
20 Mar

51 PAX started their week the only way they know how to this Monday 

@F3TheBarracks: 2
@F3Berm: 6
Catalog: 4
@F3Levee: 7
@F3Morg: 3
@F3TheOldForest: 8
Quad City: 5
The Reaper: 10
The Wolf: 6

44/51 for #PLC = 86% #F3tention

#F3counts #MemphisMojo #MemphisRules

Reply on Twitter 1637837846663819266 Retweet on Twitter 1637837846663819266 Like on Twitter 1637837846663819266 2 Twitter 1637837846663819266
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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