F3 Memphis 2-Year Anniversary Celebration

It was a special honor to lead 116 of the greatest HIM in the F3 Memphis Region this gloom out at their 2-Year Anniversary. Thank you Soybean and the rest of the PAX who decided to remove themselves from the fartsack to join YHC and celebrate this epic milestone. There were also 29 PAX who came early for a Ruck and others who PreRan.

At 0700 we took a mosey over to the FedEx Event Center Circle and began with the F3 Disclaimer and the following:


We began with a quick warmup by performing the following in cadence: Side Straddle Hops, Imperial Walkers, Low Slow Squats, Merkins, 10 6-Count Burpees.


We began this morning by taking a short mosey over to the back of the FedEx Event Center on the lake side at the concrete ledge and benches for a series of the following in cadence: Irkins, Dips, Step-Ups, and Derkins (Regular first and then wide armed).

Then we took a short mosey over to the Music Pavilion to kick off the football season with a little bit of summer conditioning. We did 7-Burpees, 7-Merkins, & 7-Squats 7 times. When we were finished we felt like all we wanted to do with football was sit on the couch and watch.

Looking at my watch we still had 19-Minutes to go. Ugh!

Then YHC asked the PAX mosey back towards the COT to continue the workout near there. At this point we performed a series of 11’s with Star-Jumps (Bombjacks) at the top and Pike Merkins (CDD’s) at the bottom.

The final short mosey took us back to the COT for the countarama, namarama, FNG Naming and most importantly BOM.

All PAX did awesome today. It was a great morning to be with you all. I appreciate the warm welcome and great hospitality.

Great work was put in by all PAX in attendance today. You all have something to celebrate today. Good health and great brothers to lean on. Now go out and spread F3.


Today we discuss a lot about the Mission of F3, the 5 Core Principles and the F3 Credo. They are listed below:


Our mission is to plant, grow and serve small workout groups for men for the invigoration of male community leadership.

5 Core Principles:

  • Are free of charge
  • Are open to all men
  • Are held outdoors, rain or shine, heat or cold
  • Are led by men who participate in the workout in a rotating fashion, with no training or certification necessary
  • End with a Circle of Trust

F3 Credo:

Leave no man behind, but leave no man where you find him.

Discussed with the PAX was the D2X which is where your Dolphin and you Daffodil align with each other. For more on this take time to read about it in Freed to Lead.

Dolphin-The Task a person was born to do best.

Daffodil-The people-group each person was born to Serve.

D2X-The Task formed by the intersection of a person’s Dolphin and their Daffodil.

Every man has a D2X. What each of you must to is to determine what your Dolphin and your Daffodil are and do your best to ensure those two intersect to make the most IMPACT in your community. Aye!


Read Your Newsletter.


Prayers and praises were shared and lifted up by YHC.


    • 70*F, waxing gibbous, and very dewy.


    • Deconstructed Bodybuilder
      • 11xIC Squats
      • 11xIC Groiners
      • 11xIC Plank Jacks
      • 11xIC Merkins
      • 11xIC Groiners
      • 11xIC Squats
    • 11xIC Bodybuilders

    • Egress:
      • Partner up
      • Describe your ideal day
      • Leapfrog to sidewalk
      • Catch me if you can Indian Run to park entrance
      • Wheelbarrow to pavilion
    • Picnic Table 11s:
      • 1x Derkins
      • Team-carry picnic table 200 ft
      • 10x Team-squat picnic table
      • Rinse ‘n repeat 11s style (made it to 7)
    • Ingress:
      • Pick a new partner
      • Describe how you would change the world if you could
      • Wheelbarrow to park entrance
      • Catch me if you can Indian Run to park entrance
      • Leapfrog to STARTEX

  • MARY:
    • 11xIC Catalina Wine Mixers
    • 11xIC Plank Toe Taps
    • 11xIC Flutterkicks


    • Pre-ruck (4+Cujo): BAM!, Commie, Granola, Woodpecker
    • BC: Bailout, Commie, Croissant, Granola, Gym Shorts, Orange Julius, Ratio, Sleep Number, Steinbrenner, Woodpecker

    • Know the difference between compulsion (habit/duty) and recreation (enjoyment/refreshment) and take time to do what makes you new.

    • F3Memphis 2nd anniversary workout tomorrow at the Mothership.

Moonset/Sunrise on the River

THE SCENE:  The full moon was gleaming on the waters of the Might Mississip.  The sun was beginning to peak above the skyline.  The lights of both bridges were dancing, lighting up the somewhat steamy gloom.  

F3 WELCOME & DISCLAIMER: Disclaimed and Welcomed

  • 20 x SSH IC
  • 20 x Arm Circles 10 each way
  • 10 x Daisy Picker

Mosey to 1/3 mile to grass Hill

Gus introduced me toTabata Exercises (20 sec on 10 off) the week at Arcadia.  It is great HIIT and a burnout of a workout when done for 4 minutes each set.  We did these on top of the grassy knoll at Beale Street Landing overlooking the river.  

  1. Merkins
  2. SSH
  3. Squats with Sumo and Jump Squats thrown in
  4. Flutter Kicks x 4 rounds / LBCs x 4 rounds
  5. Speed Skaters
  6. Dips x 4 rounds / Dry Docks x 4 rounds 
  7. Reverse Lunge x 4 rounds / Calf Raises x 4 rounds

Mosey back to Start Point

Tabata Plank


15 PAX – No FNGs – 1 Irish Goodbye; Ice Cube, Altar Boy, MIB, Boo Yah, Shooter, TLC, Hurdle, Monk, Teacher’s Pet, Dawson, Chioccetti, Havarti, Sir Mix-A-Lot, Fishbowl, Bailout – QIC

My eldest son was married on Saturday.  Awesome event!  Lots of folks there!  My daughter-in-laws cousin is a photographer and captured the photo I am passing around (passed around photo of him watching her with tears in his eyes and a respectful smile).  This is a cool shot…but as I studied it, my 18 year old son taught me some lessons. 

  1. Don’t be afraid to show emotion. There are tears streaming down his face as he watches her walk down the aisle. 
  2. Love your M like this face shows he loves her. He has loved this girl for 4-5 years. She frustrates him, is indecisive, has family issues, etc…but look at his face.
  3. Don’t have an outdoor wedding in August in Memphis…It was hot!

The guys pushed today.  Tabata is about you pushing you.  Loved watching guys that had more give more.  Good all around workout.  

Iron PAX Challange in Sept

2 Year Convergence @ Mothership on Saturday

No Running. It’ll Be Easy!

The temp was redonkulous, and the humidity was even redonkulouser.  I was the first to arrive, and apparently I parked in the wrong parking lot.  I’d only been to the Sandlot once before, over a year ago.  It was the first Sandlot post ever for the next few to arrive, so they followed suit and parked by me.  Cobains.

Full version for the first 9.  Abbreviated version for MIB and Holla Back as they each pulled in near the end of the WoR, doing their very best Meter Maid impression.

SSH x20 IC
Windmills x15 IC
Imperial Walkers x15 IC
Daisy Pickers x15 IC
Arm Circles x10 IC (each direction)

I informed the PAX that we’d be playing a round of F3 Golf.  It was at this point that a groan of despair emanated from the 1FQ.  

F3 Golf: a series of 5 minute sets, with 1 minute of rest in between.  Each set consisted of 2 exercises. The PAX would perform 12 reps of each exercise OYO, then 11 reps of each OYO, and so on until 5 minutes expired.  At the end of each round, each person’s score would be the lowest number of reps that were successfully completed for both exercises.  For example, if time expired while you were still working on 4 reps of exercise 2, your score for that round would be 5.  Lowest score at the end of the Thang wins.

Set 1:  Merkins/BBSU.  Winners: 7 tied with 1 point
Set 2: SSH/Flutter Kicks.  Winners: Bailout and Shoestring (1)
Set 3: Burpees/WWI Situps.  Winner: Shoestring (6)
Set 4: Mountain Climbers/Squats.  Winners: 5 tied with (1)
Set 5: Werkins/Monkey Humpers.  Winners: 5 tied with (1)
Set 6: Carolina Dry Docks/LBCs.  Winners: 10 tied with (1)

Final Scores:
Bailout and Shoestring: 14
Four Eyes: 17
Steinbrenner: 18
Altar Boy and Chioccetti: 22
MIB: 25
Reaper: 32
Choker: 33
Monk: 36
Holla Back: 38

Flutter Kicks x25 IC
30 second plank

11 PAX:  Altar Boy, Bailout, Chioccetti, Choker (QIC), Four Eyes, Holla Back, MIB, Monk, Reaper, Shoestring, Steinbrenner

On yesterday’s 43 Feet Podcast, Dark Helmet told a story about seeing a car pulled over with hazard lights flashing recently.  He stopped in front of the car, and started walking toward the car to see if he could help.  There were two ladies in the front seat of the car; an older lady in the driver’s seat, and probably her daughter in the passenger seat.  As he approached the car, the driver seemed to be a little frightened, unsure about DOAH’s intent.  But then he saw relief appear on the passenger’s face; she stepped out of the car and told him that she recognized the F3 sticker on his car, and knew that meant they were safe with him and that he was there to help.

My challenge to the PAX was to continue to act as the HIM that that sticker represents.  I think Memphis is starting to recognize who we are – let’s keep showing them.

Earned my shirt.

2nd Anniversary Workout – This Saturday (8/17) at The Mothership
Sign up for the IronPAX Challenge

Wheelbarrow of weights.


SSH x 25 IC, TTT x 15 IC , Merkins x 10 IC, Windmills x 15 IC, LBAC x 10 IC (reverse), OHC x 10 IC, SC x 10 IC, BAC x 10 IC (reverse), SSH x 20 IC
PAX split into three groups and rotated through three Chest/Back movements:

  • Station 1:  Merkins x 25, Standard Pull-ups x 10
  • Station 2: Military pushups x 25, KBS or Ruck Swings x 20
  • Station 3: Diamond pushups x 25, Lawnmowers x 10-15 per side
  • (repeat)

Transitioned to Arms/Shoulders circuit:

  • Station 1: Alt shoulder press x 10-15, Static Arm Curls x 10 per side, Dips x 10-15
  • Station 2: Straight arm shoulder flys (2:1) x 10, In-Out curls x 8-15, Side Tricep Rise x 10 per side
  • Station 3: Upright rows x 10-15, Hammer curls x 10-15, Tricep ext x 10-15

Q Omaha’d the last circuit for time.  1 minute static squat with weight (ruck, dumbells, or KBs); quick mosey to wall and did wall sit with weight for another minute until 6:15

12 PAX (no FNGs); 1 IG
Importance of preparedness and planning for things that are not always ideal.  It does not guarantee that anything will be easy, but does allow us to be able to engage difficulty well.  Challenged PAX to consider areas in their lives where they feel less prepared and to seek out guidance, help, etc. to be better equipped for those moments, situations, etc.  Finished with 1 minute of guided meditation.

Thankful for all the guys that showed up this AM to put in the work.  Lot of guys brought weights which was clutch given the size of this group.  Really like this Monday Barracks emphasis and am looking forward to posting here more.
Convergence for 2nd anniversary on Saturday

Prayers for Tomb Raider’s friend with back troubles, Bailout’s fiend’s marriage, Teacher’s and students going back to school, Micah and Pirtle and that he will keep healing up after his hip dislocation.

Climbing the ladder at the Mother of all Ships

THE SCENE: 75°F very humid, but nice overcast for the morning
F3 WELCOME & DISCLAIMER: Several FNGs today, went through F3 Mission Statement, F3 5 Points and the Credo.  Disclaimed, FNG BedPan showed up after, Disclaimed again, Ricky Bobby found us out in the field-Disclaimed.  Two FNGs joined us mid workout (Wise Guy & Sanka), both disclaimed and welcomed by HIM from the workout Pax.


  • SSH x25
  • Little baby arm circles x11 (oops)
  • Reverse little baby arm circles x10
  • Daisy Picker x15
  • Windmill x15
  • Imperial Walker x15
  • Hillbilly x15

Climbing the Ladder!

  • Mosey 150 yards (first stop very wet grass, due to sprinklers running recently)- only get wet once
    • Burpee x5 (All Ladder Exercises done OYO)
    • BBSU x10
    • Merkin x 15
  • Mosey 150 yards
    • Burpee x5
    • BBSU x10
    • Merkin x15
    • SSH x20
  • Mosey 150 yards
    • Burpee x5
    • BBSU x10
    • Merkin x15
    • SSH x20
    • Squats x25
  • Mosey 200 yards
    1. Burpee x5
    2. BBSU x10
    3. Merkin x15
    4. SSH x20
    5. Squats x25
    6. Shoulder Taps x30 (YHC peer pressured into making it 2=1, so that was tough)
  • Mosey 200 Yards to stages (For half time fun)
    1. Short Water break
    2. 30s of AMRAP Dips
    3. 30s of AMRAP Mike Tysons
    4. Then Partner work
      1. P1 Wall sits
      2. P2 Bear crawl from stage across ultimate Frisbee field to sidewalk, then back peddle back
      3. Then switch
      4. Rinse and Repeat
    5. 30s of AMRAP Dips
    6. 30s of AMRAP Mike Tysons
  • Mosey 200 yards (Back on the ladder)
    1. Burpee x5
    2. BBSU x10
    3. Merkin x15
    4. SSH x20
    5. Squats x25
    6. Shoulder Taps x30 (back to 1=1)
    7. American Hammers x35 (2=1)
  • Mosey 150 yards
    1. Burpee x5
    2. BBSU x10
    3. Merkin x15
    4. SSH x20
    5. Squats x25
    6. Shoulder Taps x30 (1=1)
    7. American Hammers x35
    8. Lunges x40 (1=1)
  • Mosey to Endex
  • MARY:
  • American Hammers till all In
  • WW1 Sit-ups x8
  • 30 second Plank
  • Pickle Pounders led by Bailout x8
  • Star Gazers for 15s till time ran out


27 Pax (6 FNG Welcome: Sanka, Ore Ida, Wiseguy, Joe Dirt, Stifler, Bedpan) O Positive, Potter, Hot-N-Ready, Chuck E. Cheese, Bailout, Speedy, El Bano, The Dude, Sideline, Rickey Bobby, Iceman, Ratio, Sleep Number, Mudpants, Snookie, Big top, Choker, Orange Julius, Beetus, Photoshop, Dawson (QIC (VQ))


Discussed a recent devotional on adventure, thinking of the big adventures that YHC and men everywhere envision.  Learned that despite dreaming of the big adventures sometimes the small opportunities for being courageous are what we need to look for and take on.  These could be helping someone, or having a needed conversation with a family member, friend, or work associate.


At one point mid workout Photoshop told YHC that he was doing a good job, to which YHC replied “I think everyone hates this or is mad at me”  Photoshop “that means its good.”  Oh well, we continued on as scheduled!

Come out to Mothership next week for the 2nd anniversary


THE SCENE: A balmy 76. 6 MPH winds out of the south

Mosey lap around the parking lot

1v1 competition. Player 1 draws exercise out of a hat. He has the choice of sprinting a lap around the parking lot or performing said exercise. Player 2 gets the short end of the stick and does whatever Player 1 doesn’t want to. Winner is determined by who finishes first. Winner picks the next two men up. Loser is just that, the loser.

A non-exhaustive list of exercises:
30 Burpees
20 Burpees
50 SSH
100 overhead press
25 lunges
25 jump squats
60 squats
Hold a legit Al Gore
40 Merkins
30 Pattycake Merkins
10 Captain Thor

Dealer’s Choice
20 Hello Dolly IC
20 Flutterkicks
20 Freddie Mercury
10 Jane Fonda 

Life ain’t fair. Sometimes you win when you didn’t put in the work. Sometimes you lose when you did. Get over it. 
Fun workout format. It needs a few tweaks, but it will be back new and improved at an AO near you. 

The ghost flag was stolen (illegally) which seems about right. 

YHC takes a lot of pride in winning sprints. Orange Julius absolutely smoked me today. It wasn’t even close. It’s amazing how quickly the mind goes to making excuses when we’re losing. No excuses, do better! Glad to have brothers pushing. 
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Berm or bust

THE SCENE: A cool but moist 69°


IW IC x20
Daisy Pickers IC x20
Small arm circles IC x10 (+ reverse)

AMRAP for 30 seconds each (5 rounds):
– Merkins
– Flutter Kick
– Carolina Dry Docks
– WWI Situps

Next, several pax will farmer carry dumbbells or two CMUs out and back 200 yards (total distance) – they will start and finish as a team. While those PAX are carrying, the rest will do AMRAP exercises while awaiting their return.

AMRAP exercises:
– Monkey Humpers
– Squats
– Alternating 5 Merkins / 5 Carolina Dry Docks
(repeat as needed)

We almost completed two full rounds before the bell rang at 6:15.

Built into the WOD.

34: Bob Ross, Mudpants, Photoshop, Puddle Jumper, Big Combo, Krueger, Geppetto, Bullwinkle, Yard Sale, Beauty Shop, Lancelot, Miracle Ear, The Dude, Rage Quit, Gomer, Tomb Raider, Pillsbury, Topanga, Gun Show, Bailout, Chuck E Cheese, Searcy, Tree Hugger, Napster, Houdini, Choker, Snookie, Birds Are Real, Mardi Gras, Drifter, Big Top, Philips (FNG), Ice Man, Zima (QIC)

#f3counts – do the work; thrive, don’t just survive

First time at the Berm and was QIC, lots of open space to do many terrible things…

Someone needs to get the Ghost Flag from the Annex – it can happen as early as tomorrow…

An Ineffable Adventure – 6 guys did in 2 days what others had dreamed about for a year

The Backstory:

On July 22, 2017, F3 Louisville created a holy grail of a flag for other F3ers around the nation to admire.  The Ghost Flag.  They also created their own version of the Lexicon, which we truly stuggled to understand.  The rules of the Flag were stated and simple…bring 5 PAX to a workout where the Flag resides and you steal the Flag.  Many PAX of F3 Memphis had talked about doing just that.  They talked, they dreamed, the wished, and the talked some more.  They even created a Slack channel to talk about it…which they did.  They talked.  

A small group of HIMs, known to be “OF” the Annex, heard about the flag at the end of June, 2019.  Many of these HIM were newer F3ers.  They wondered why this was so difficult?  Why had no other region posted in Louisville and demanded the chalice.  Why were the Memphis guys talking about this and not doing it.  So, a date was set, HCs were given, and research began to determine the unwritten rules of the GF.  Where would it be?  How would it be presented?  What tricks would be pulled?  Would Louisville give it up?  

The Trip:

On August 2, 2019, 6 HIM (Bailout, Gomer, Gunshow, Speedy, The Dude, and Wannacry) loaded in a car and headed north.  They were accompanied by a Meter Mug and a Mini-Paper Gus.  These paper hims provided guidance and much joy for the voyage.  

The first stop on the trip was Coco’s in Nashville.  We all agreed that this was solitary shimmer of light in a barren land.  We enjoyed a dinner of epic portions, and waited for Speedy to finish…we waited…and waited…all the while the other Memphis guys were still talking.  

3 hours later, Speedy finished, and we headed on towards Louisville.  We made that trip expeditiously.  Speedy doesn’t eat fast…but you should see him drive.  We rolled in to Louisville 1 hour and 55 minutes later.  Checking in to the hotel (motel), checked for bed bugs and slept for a few hours, which we learned is plenty of sleep for a Louisville “beat down. ”  

THE SCENE:   Although, based on the #herekittykitty tweets from Kilo and other smack talk, we felt we had prepared adequately to take the flag from The “O”.  We had weaponry, tools, medkits, and smoke bombs, none of which were necessary.  As we arrived a few minutes early, the park was full, but it looked more like FiA than F3.    There were lots of runners, people stretching etc.  The middle of the park was empty, the designated meeting place had no persons, no flags, nothing.  We found an empty picnic table and we waited, along with Meter Mug and Mini Paper Gus, and a bucket of Slicnut.

It was a perfect 72 degrees and, when they finally arrived, the Louisville PAX were salty.  

F3 WELCOME & DISCLAIMER:    The Welcome was Warm.  We were all known and called “Memphis.”  We were respected as we backed up our talk with Action.  The Disclaimer was well done by Diablo.  Attorneys typically do very well with this.   


We warmed up.

Diablo led Dora.  We moved. 

Kilo led CMU bear crawls and lunge walks.  We moved and the CMUs moved.  

If you want more details, read this: 

BackBlast for The Ruiner at The O 8/3/19


We did a light set of American Hammers. 

28 PAX (No FNGs) and 6 Willie Lomans that came to take a flag.  Captain Insane-o, Face, Busch, Flo Jo, Scuba Steve, McAfee, Worm, Grinder, Deuce, Glen Ross, OJ, Butcher, Mr. Kotter, Digiorno, Fall Guy, Double Down, Vincent, Violet, Wopner, The Dude (DR), Bail Out (DR), WannaCry (DR), Speedy (DR), Gun Show (DR), Sandman (DR), Gomer (DR), Kilo, Diablo

We made a circle.  The 6th man, “Face,” introduced why he was known as Face.  Bailout provided samples of SlicNut to all of the PAX in attendance.  As he finished this, Gomer grabbed the Ghost Flag and sprinted away from the group.  HE WOULD NOT BE DENIED!  The Louisville PAX stared on, slack-jawed in disbelief as this young HIM darted away with their cherished flag.  

We ended COT with a prayer and a cooler of water and beer. 


These men welcomed us, offered no shenanigans and were truly HIM.  We shared some laughs and some beverages and went for coffee with a few.  They were respectful and gave us a decent 45 minute workout.  

The 2nd F we shared in the car, at Coco’s, the Days Inn and at Senaca park are what the GF is all about.  We are creating the Memphis Region rules for GF as we feel some modifications are needed.  The GF will be available for other regions to capture begininng August 17th at the Mothership in Memphis.  Come and get it.  

F3 Memphis 2nd Anniversary – August 17, 2019 at the Mothership

The GF will be flying for Memphis AOs at the Annex on Tuesday.  We understand this KotB and sincerely hope it encourages you to post.  If this causes the Annex to win KotB, Speedy welcomes the Levee to come take it back on Friday.  

We sincerely regret that F3 Nashville never had the gall to capture the GF.  We were happy to travel through, enjoy Cocos and skip on over to take it!  

F3 Louisville is hosting a custom GoRuck tough event.  They said F3Memphis was welcome to sign up and not show.  

LOOOOOOONG 11s at Arcadia!

THE SCENE: The dew was misting the air as the sun began to rise on the Utopian AO.  

  • 30 x SSH IC
  • 25 x Imperial Walkers IC
  • 15 x Daisy Pickers IC
  • 15 x Tempo Merkins IC
  • 10 x Arm Circles EW IC
  • 5 x Burpee OYO

11s with Merkins and Squats on each end of trail (running 1/3 mile round trip)  For non-runners, run to bleachers and back.    Stop near ditch and do 11 squats on each leg of each trip. 

We made it through 6-7 rounds.  

We broke off early from Tha Thang as many of us (definitely YHC) were smoked.  

  • LBC x 30 IC
  • Flutter Kicks x 25 IC
  • BBSU x 10 IC
  • Pickle Pounders x 15 IC
  • Plank Hold

8 PAX (No FNG) – Bailout, Beautyshop, Captain Obvious, Ike, Innuendo, Landline, Runner-up, Slots

Do Hard Things.  Challenge yourself.  Don’t take the easy road.  Look back, pat your self on the back and know that you (with the help of the sky Q) have pushed through, endured and conquered.  Today was hard for me.  We didn’t even have time to finish.  But we pushed through to the end.  

I HATE running.  Some guys love it…some guys don’t.  I don’t.  

IRON PAX Challenge coming!  Friday workouts here at Arcadia and Wednesday at the Saddle.  BOLO for more info and go ahead and register.