Blue Bridge Bwahaha

THE SCENE: crisp and 30ish. Pulled in early to see Easily Amused on the scene.


10 DP, 20 SSH, 10 Windmills, 20 IW (Imperial Walkers) all in cadence

Mosey to Blue Bridge.
Box jump up steps. WATCH OUT FOR PUKE SPOTS. Messy.
Perform 10 Burpees at top.
Mosey across bridge.
Perform 10 Burpees at Parking Garage.
Indian Run down to ground level.
Perform 10 Burpees.

Backpedal up one floor.

Indian Run back across bridge.
Perform 10 Burpees.
Indian Run around quad once back to bridge.

Box jump up steps. Watch out for puke spots since we’re using different stairs. 10 Burpees. TRAIN! Almost felt like I was at Blazing Saddles.

Run across bridge over train back to garage.

Perform 10 Burpees at Parking Garage. Indian Run down to ground level. Perform 10 Burpees.

Backpedal up one floor. 8 Burpees, who doesn’t like variety, am I right?

Backpedal up one floor to stairs. Run back across bridge. Bye train. Run back down, avoiding PUKE spots again.
Indian Run around quad back to Startex. 60 count by TR to let everyone catch breath.

4 corners
3-4 PAX team up at each corner. Perform 10 x Squats together, lungewalk to next corner.


20 American Hammers IC
20 Shoulder Taps IC

13 PAX: Upgrade (AOQ), Photoshop (QiC), Dewey, Easily Amused, MiB, Altar Boy, Tomb Raider, Goose, MirrORs, Monk, Teacher’s Pet, RESPECT: Squeegee and Poptart


Do hard things.
Here Be Dragons

An interesting map is on display in the British Museum in London. It’s an old mariner’s chart, drawn in 1525, outlining the North American coastline and adjacent waters. The cartographer made intriguing notations on areas of the map that represented regions not yet explored. He wrote, “Here be giants,” “Here be fiery scorpions,” and “Here be dragons.” Fortunately, explorers ignored his warnings—and discovered whole new continents as a result!

The cartographer’s notes did not reflect truth—they reflected fear. In our own lives, it’s not actual giants, scorpions, and dragons that keep us from doing hard things. It’s the fear of them. Once we take that scary first step with God’s help—and keep going forward—we’ll experience the bigger, more fulfilling life God has in mind for us.

Fear is the fence that keeps us stuck in our comfort zones. To be fair, we usually feel fear for a reason: often something is outside that should make us afraid. The problem is when we just sit there.

We wait. And we wait.


We’re waiting to stop feeling afraid before we attempt anything. We’re often afraid to try something new because of painful past experiences. We tried stepping out before, and it blew up in our faces. We poured everything we had into something we cared about, and our efforts fell short. We don’t want to embarrass ourselves again.

The truth, though, is that if we’re waiting until the fear and feelings of inadequacy go away, we’ll never venture outside our comfort zones. Until we take a step in spite of our fears, none of us will ever truly be able to do hard things. If we want to continue to grow and learn for the rest of our lives, we must beat these fears—not by making them go away, but by recognizing that there is something worse than discomfort, worse than the unknown, worse than failure. The worst thing is to never try at all.

God is ready to work through us, even with our limitations. Instead of worrying about future fears, we can, as Corrie ten Boom wrote, “Never be afraid to trust an unknown future to a known God.”

How could your life be different if you chose to do hard things by stepping outside your comfort zone?

Appreciate Squeegee letting YHC know we had a trailing 6. Adjusted once I realized to keep us together. Modifying also applies to leading the workout from original plan to work with everyone and keeping all together.

Training for St Jude? Run workout on Saturday. Ask Teacher’s Pet.


THE SCENE: The Sandlot. Abnormally hot and sunny…is what we wanted it to be.
F3 WELCOME & DISCLAIMER I completely forgot the disclaimer. What happens now?
Warm-up to Pharrell’s “Happy”. Change to next exercise at the start of each next verse. On chorus, it’s SSH with burpee every time he says the word “Happy”. I yelled out the exercise at the start of each verse and all PAX performed the exercise OYO. Exercises are as follows:

During verses:

Daisy Pickers

Imperial Walkers



During chorus:


We broke into two teams with two on each team. While one PAX runs 100 yards down path to sign hanging on fence, other PAX performs exercise with CMU (cinder block for those who are unfamiliar). Exercises are as follows:

  • The Lion King x 100 – Start with a CMU tight to your chest. Move into the low squat position and lower the coupon between your knees. Coming up out of the squat raise the coupon high above your head thrusting it upward so that it is weightless for a fraction of second. Think Simba being presented in the Lion King.
  • Blockee x 100 – Burpees with CMUs. With your CMU drop down and do a Merkin on the CMU. Return to the standing position and press the CMU above your head to complete one rep.
  • Russian Jig x 100 (in hindsight, I would make this more like 300, because of how quickly it goes by) – With CMU on ground in front of you, you’re doing a modification of the box jump. Instead of jumping up on the CMU, you’re simply going back and forth between each foot, tapping your foot on the top of the CMU, carrying the weight on your grounded foot. 2 is 1, so every other Russian jig is 1 rep.
  • Lunges x 100 – holding CMU in both hands, twisting to the side when in lunging-forward position, right then left x 100. 2 is 1, so every other lunge is 1 rep.

Dealer’s choice.

War Hammers IC – This exercise is a combination of a World War II sit-up by adding four American Hammer reps at the top of the sit up. Similar to Captain Thor, but this does not include an ascending count.

Dying Cockroach IC – 4-count ab exercise done lying down that involves touching hand to opposite leg, back down, then other hand to opposite leg. Form can vary wildly.

LBC IC – The “Little Baby Crunch.” Aka a crunch/sit-up.

And Altar Boy dealt one more Mary that I can’t even remember what it was, but it was cut short for time anyways.

4 PAX. Upgrade (QIC), Chioccetti, Altar Boy, MIB.
O’Reilly shared a Mother Teresa quote at Blue Collar yesterday, and I decided to use it again for this morning’s COT. I had heard it before, but each time I hear it, it hits me harder, and impacts me differently in my different stages of life.

“People are often unreasonable, irrational, and self-centered.

Forgive them anyway.

If you are kind, people may accuse you of selfish, ulterior motives.

Be kind anyway.

If you are successful, you will win some unfaithful friends and some genuine enemies.

Succeed anyway.

If you are honest and sincere people may deceive you.

Be honest and sincere anyway.

What you spend years creating, others could destroy overnight.

Create anyway.

If you find serenity and happiness, some may be jealous.

Be happy anyway.

The good you do today, will often be forgotten.

Do good anyway.

Give the best you have, and it will never be enough.

Give your best anyway.

In the final analysis, it is between you and God.

It was never between you and them anyway.

~Mother Teresa”

I mentioned how I often let the voice of man dictate my decision-making, but the voice of man is full of insecurity and immaturity and often lacks compassion and empathy for others. I often won’t over-achieve, because I worry people will think I’m trying too hard to look good. How ludicrous is that?


So thankful for these men, coming out in this weather to lift cold, heavy CMUs in the air with me. I gotta love the heart of these men and what they bring to F3.

wolf trump

THE SCENE: Barracks. Freezing.
SSH IC x 25

Windmill IC X 12

Imperial Walker IC x 12

Hillbilly IC x 12

Daisy Picker IC x 12
We jogged 2.68 miles at a mosey pace, stopping every 5 minutes or so to perform an exercise. Moseyed up to the top of the parking garage adjacent ROTC track, and back down. Ran from there to the bridge and across to the parking garage next to the bridge, up to the top and back down, across the bridge, and back to the track. Exercises are as follows (WOLF spells out first 4 exercise performed, taken from my Q at Arcadia this week):

  • War Hammers IC x 25 – This exercise is a combination of a World War II sit-up by adding four American Hammer reps at the top of the sit up. Similar to Captain Thor, but this does not include an ascending count.
  • Obamas OYO to half-way point in parking garage (short-wise) and back – In honor of the 44th POTUS, this traveling exercise consists primarily of a Bear Crawl, but after every 4 hand moves PAX must stop and perform 4 Merkins. (The 4 and 4 for the 44th, in case you needed that explained to you…)
  • Lt. Dans IC x 25 – A Squat and 2 Single-leg Lunge combination in ascending rep counts of each, usually up to 10. From Forrest Gump, Lt. Dan “ain’t got no legs.”
  • Fairy Jacks IC x 25 (last 10 were modified to regular SSH, being that some fellow PAX couldn’t keep up with YHC, emphasis on the H) – Very quick Side Straddle Hop, where your feet only hit the ground in the middle.
  • Trumps OYO to chosen location…about 20 yards or so from starting line on ROTC track – In honor of the 45th POTUS, this traveling exercise consists primarily of a Crab Walk, but after every 5 hand moves PAX must stop and perform 5 Crab Dips. (The 4 and 5 for the 45th, in case you needed that explained to you…)

9 PAX (1 FNG) – Upgrade (QIC), Chioccetti, Dewey, Mirrors, Beauty Shop, Pop Tart, Teacher’s Pet, Altar Boy, and FNG – Liver Toss. Welcome to F3, Liver Toss! So glad to have him join our cult.
Pop Tart shared a message about how we are all one in the body of Christ, but we all are different. We need to learn how to utilize each other’s unique differences to better the whole.

“The 90s” at “The Lot”

THE SCENE: Upper 40’s

  • SSH X 20 IC
  • Imperial Walkers X 10 IC
  • Hillbillies X 10 IC
  • Daisy Pickets X 10 IC
  • Mosey to rugby field


The 90s

Sets of two different exercises adding up to a combined total of  90 reps starting with:

  • Hand Release Merkins/BBSU

We alterated between the two exercises after 15 reps, until we’d completed 3 rounds of 15 reps of each exercise, adding up to a total of 90 reps. We ran to other side of the rugby filled and did another set of exercises. We ran one way across the rugby field after each round. We did the following sets of exercises

  • Mountain Climbers (2 count)/Squats

  • Bobby Hurleys/Gas Pumps

  • Carolina Dry Docks/LBCs

  • Calf Raises/Monkey Humpers

  • Side Straddle Hops (4 count)/Flutter Kicks (4 count)

  • Overhead Claps/Lunges (2 is 1)

  • Smurf Jacks/Box Cutters


American Hammers X 20 IC

LBCs X 25 IC

et. al.

4 PAX – Chioccetti, MIB, Altar Boy, Dewey (QIC)
God is with us already, always present through his Holy Spirit, we only need to Him for help. Also – time away and in silence is important.
Thankful for my F3 brothers

Happy Halloween From Under the Bridges of South Main

THE SCENE: rainy, 42 degrees, wind chill of 34 blowing over from Arkansas

Mosey to the closest bridge (Nettleton)
Daisy Pickers
Arm Circles
Imperial Walkers
Mosey to the next bridge (Front St)

THA-THANG: Costume-Themed Exercises

  • Iron Hulk
    • burpees/shoulder thrusters: 1:4 ratio until you get to 10:40, plank till all in
    • Mosey to Puck Food Hall side patio
  • Captain Thor
    • Big Boy Sit Up/American Hammer: 1:4 ratio until you get to 10:40
    • Mosey to the next bridge (GE Patterson by Central Station)
  • Insect-A-Thon
    • Jiminey Cricket/Peter Parker: 1:4 ratio until you get to 10:40
    • Jiminey Crickets are merkins but at top of merkin your feet and hands come off the ground like the jumping of a cricket
    • Flutter Kicks till all in


  • Freddie Mercury
  • Flutter Kicks
  • American Hammers
  • IC
  • Mosey back to Startex

5 PAX – Altar Boy, Farmer, Dawson, Soybean, Teacher’s Pet

Be real (go costumeless) in life. If you find you’re submerged with people that won’t allow you to your true self, find some new people.

Famer’s pants ripped on his first Hillbilly!
We left moseyed out of startex at 5:00. Soybean & TP showed up shortly thereafter and ran around looking for us till 5:45. We found them lunge-walking upon our return to the parking lot.

GazeBOO Dora

THE SCENE: 55 Degrees and Raining.

In the parking lot, PAX completed 25 SSH, 10 Daisy Pickers, 10 Hill Billies, 10 Imperial Walkers, and 25 Seal Jacks.

Then, YHC pressed PLAY on the Halloween inspired playlist. And then, PAX moseyed through the woods (spooky) and stopped at the fork. At the fork, PAX completed 25 Mountain Climbers. PAX then moseyed back to parking lot, but PAX stopped at the arch and held plank until all in.

PAX then bear crawled to the gazebo to begin THA-THANG.

PAX partnered up for Dora in the gazebo. PAX Pairs completed:

Round 1

  • 100 Burpees (exploring PAX did 25 SSH)
  • 200 Overhead claps (exploring PAX did 16 step ups)
  • 300 Squats (exploring PAX did 16 step ups)

Round 2

  • 100 Mountain Climbers
  • 200 Little Baby Crunches

Stopped for Mary.

Mary was completed Tabata Style (20 seconds of exercise, 10 seconds rest): WWI Sit Ups, WWI Sit Ups, American Hammer, American Hammer, WWI Sit Ups, WWI Sit Ups, Peter Parkers, LBC’s, March of the Penguins, Peter Parkers, LBC’s, March of the Penguins.

8 PAX & 3 PAX for Mary (they ran instead of THA THANG).
Matthew 22:34 talks about the greatest commandment. It is to love The Lord your God with all your heart, soul, strength, and mind. It is also a direct connection to Deuteronomy where God tells the Israelites the same thing, then He charges them to put His word on their hands, arms, and buildings. They were to talk about Him all the time, etc.

The idea is that serving God is awesome, and He wants us to give THAT our ALL.


If you don’t want to get soaked, the gazebo is a nice place to exercise.


Speed + Strength at the Barracks

THE SCENE: A giant Memphis in May-style smoker was smoking in the parking lot, so we were greeted by the best smells Memphis has to offer.



  • SSH x20 IC
  • Daisy Pickers x10 IC
  • IW x10 IC
  • Hillbillies x10 IC
  • Mosey lap with butt kickers, high knees, and carioca
  • Stretch whatever you need

Getting faster and stronger together on Fridays at The Barracks!


  • Sprint 100 meters, then recover. Plank til all in.
  • Sprint 200 meters, then recover. Leg raise til all in.
  • Sprint 400 meters, then recover. Al Gore til all in.
  • Mosey to the parking garage.



  • Sprint one level. 10 merkins. Mosey back down.
  • Sprint again. 20 BBS. Mosey back down.
  • Sprint again. 30 squats. Mosey back down.


  • Sprint two levels. 10 burpees. Mosey back down.
  • Sprint again. 20 LBCs. Mosey back down.
  • Sprint again. 30 lunges. Mosey back down.


  • Caronlina Dry Docks x25 IC
  • American Hammer x30 IC
  • Boat – Canoe

10 – Dewey, Teacher’s Pet, Goose, Mirrors, Hitch, Altar Boy, Pop Tart, Jail Bait, Upgrade, Easily Amused (QIC)


Be intentional about leaning into 2ndF opportunities like PLC, coffeeteria, 2ndF lunches, etc.

Running with these HIM at the Barracks is what makes Fridays one of my favorite days of the week. Always love the 2ndF opportunity at The Levee Creamery afterwards.

Check the Preblast and the NEW EVENTS CALENDAR.

Quarter Pounder Happy Meal

THE SCENE: Dry, clear, warm.

30 SSH’s, 15 IW, 15 Hill Billies, 10 Daisy Pickers.
Mosey to the Billboard for 20 leg raises and 20 LBC’s (2 sets).

Mosey to the Rugby Field for some Quarter Pounder action completed doing ladders. (25 merkins, 50 squats, 75 Mountain Climbers, 100 SSH).

Mosey to the skate park. 25 Box Jumps, 25 calf raises (2 sets)

Then at the skatepark YHC called a partner workout: 1 person LBC’s while the other completes 10 “get-outs” from inside the pool.

Completed at skate park: 25 Marching Penguins, 10 leg circles with legs hanging over the side of the pool. Then, PAX moseyed back to the flag.

Challenged PAX to talk to reach out to someone who you haven’t talked to in a while. Some of us need to encourage others, so let’s be the HIM’s we are and reach out.

YHC was grateful that the Tuesday Run crew showed up!



THE SCENE: The Barracks parking garage.
SSH IC x 20

Imp. Walker IC x 12

Hillbillies IC x 12

Arm Cicles Forward IC x 12

Arm Cicles Backward IC x 12


3.3 miles total of running with exercises in between.

  • 2 laps around the track mosey pace. 20 reverse crunches after each lap. Plank til all in.
  • Mosey to parking garage.
  • 10 side-merkins at parking garage entrance. Run to level 1 and do 10 more side-merkins on opposite side. Ended up going to level 3. Once finished, run to pick up the six and bring in the whole group.
  • 10 side-hip-raises at parking garage entrance. Run to level 1 and do 10 more side-hip-raises on opposite side. Ended up going to roof. Once finished, run to pick up the six and bring in the whole group.
  • Mosey to track.
  • 2 laps around track.

Upgrade (QIC), Bookworm (IG), Crayfish, Mirrors, Goose, Poptart, Stromboli, Chioccetti, Altar Boy, Teacher’s Pet, Baby Shark (visiting from Houston F3).
One of my friends I’ve had since 2nd grade is currently transitioning into a woman. 10 years ago, he got married and had a child biologically and another child adopted. Then they got divorced. A year later, he got married and he had another kid within his second marriage. A few months ago, he announced he no longer is a believer. And then just two weeks ago, he announced he is transitioning into a woman. This news has hit me pretty hard. But the through line for me in all of this is just this ~ we will search the ends of the earth to find our identity in things and earthly desires, comforts, goals. We often think we can find our security in horizontal things. But at the end of the day, we will always come to realize our security and comfort can only be found in Jesus. My friend will not find identity or comfort in becoming a “woman”. He will only find it in Jesus. He is our hope and He is our identity.

Ruins Bootcamp [insert creative name] 10/17

THE SCENE: 46 and calm

Much needed due to being chilly!
SSH x 25
IW x 12
Hillbillies x 12
More SSH for warmth x 12
Windmill x 12
Daisy Picker x 12
Arm Circles (12 forward, 12 backward)
Michael Phelps x 12

Mosey to Beale Street Landing/Tom Lee Park

Bearcrawl/Burpee/Suicide Ladders:
Bearcrawl along the riverside sidewalk in Tom Lee. When you reach a light, do a burpee. Then run back to beginning point. Distance and burpees increase as you go (1 burpee at first light, 2 burpees at second light).
After light four and a ridiculous bearcrawling distance, we didn’t return to starting point and just kept increasing burpee counts at each light up to 10

AMRAP pull-up

11s: Merkins/Dips at Tom Lee Memorial
Peter Parkers until all in

Alternate Peter Parkers and American Hammers for 10 minutes. Typically doing sets of 10-25

Mosey back to Startex

3, Altar Boy, Dawson, Blackhawk

Psalm 27:13-14 I remain confident of this: I will see the goodness of the Lord in the land of the living; wait for the Lord. Be strong and take heart and wait for the Lord.

Need hunting or fishing tips? Blackhawk’s got you