THE SCENE: Breezy, cold 30F.



  • SSH x 16 IC
  • Merkins x 10 IC
  • Squats x 10 IC
  • Imperial Walkers x 16 IC

*moseyed towards the soccer field (<0.25 miles)*

Continuous Movement

PAX line up single file, side by side, arms length apart.  Goal is to perform continuous movement for 1 minute, rest, then for 2 minutes, rest, and then for 3 minutes.  Movement consisted of the Q calling “run forward”, “run back”, “carioca right”, “carioca left”, or “Burpees!”.   If “Burpees!” is called, then PAX before 3 burpees.  Finished this exercise at the far end of the soccer field.


PAX performed 1 merkin on one end of the soccer field, then ran 100 yards to the other end and performed 10 big boy situps, then ran back and performed 2 merkins, then ran back and performed 9 big boy situps. So on and so forth until ending with 10 merkins and 1 big boy situp.  PAX performed various ab exercises (flutterkicks, gas pumps, hello dollies, rosalitas) while waiting for the 6. Total mileage was 1.25 miles during 11s.

*moseyed to outdoor gym area from soccer field (~0.5 miles)*

Irkins, Dips, and Derkins Oh My!

PAX partnered up.  PAX #1 performed 20 irkins, 20 dips, and 20 derkins while PAX #2 held plank.  Then PAX switched.  Rinsed and repeated with 10 reps of each.

*moseyed back to flag (<0.25 miles)*


Hollywood side crunch x 10 IC (each side)


11 (1 FNG):  Bruce, Soybean, Rabbit, Snookie, Tiny, Cowbell, Houdini, Not A Sport, Lil’ Nicky, Beauty Shop, and 1 FNG (Speaker)


Q did not have much to say since it was a last minute fill-in Q.  Q encouraged PAX to go out and engage others around him. To lead and listen.


PAX endured a good workout in preparation for the APFT on Tuesday morning. 1 PAX was a little enthusiastic and splashed merlot.

GrowRuck Q & A at Huey’s in Germantown at 5pm, BrewRuck 901 on 4/28, Berm shirts can be ordered until 4/26, SOS Service project from 0830-1200 on 5/5, and Youth Villages 5K coming up!

11’s On The Ropes Course

THE SCENE: 49 degrees and cloudy


  • Welcome: I am not a professional
  • You are participating at your own risk
  • You are responsible for your own wellbeing
  • You are here voluntarily, and you are not paying to be here
  • Know your limits and do the best you can, all exercises can be modified and are only suggestions.


  • Windmill (IC) – 15
  • Daisy pickers (IC) – 15
  • SSH (IC) – 25
  • Little bit of stretching the legs…


Mosey to rainbow lake playground (about 1/2 mile run)
Once at playground:
11’s with burpee box jumps and pull-ups
  • Start with 10 pull-ups hanging from the rope bridge (***used the knotted ropes hanging down to put your feet on and help for modification***)
  • Lunge walk to bollards (approx. 25 yards)
  • Complete 1 burpee box jump on the bollards
  • Bear crawl back to rope bridge, up webbing, walk across rope bridge, crab walk down webbing on the other side to the ground.
  • 9 pull-ups, lunge walk to to bollards, 2 burpee box jumps, bear crawl, etc… Rinse and repeat
We didn’t finish! We got a little past half-way complete before having to mosey back to the parking lot for COT. No time for Mary.



No time for Mary today


16 – Pirtle, Goldilocks (FNG), Crayfish, Teacher’s Pet, Traffic Jam (Willy Loman from Winchester, TN), Bookworm, Hansen (Willy Loman from Franklin, TN), Dewy, Snookie, Costello, Doubtfire (Willy Loman from Knowville, TN), Gus, Sir Mix-A-Lot, Bottomless, Beauty Shop, Handsy (QIC)


We work hard to get better. We encourage one another. But we have to remember that no matter how strong we are (physically, mentally, emotionally), we are NOT ultimately self-sufficient. We think we are. But God really does provide us with everything we have every day, even our very breath comes from him. “He upholds the universe by the word of his power.” – Hebrews 1:3. We cannot settle and get relaxed…always depend upon God. Even when (especially when!) things are going smoothly. Too often we live our lives (I do at least) like a practical atheist. I say I believe in God and that Christ died for my sins. But then I live my life as if he doesn’t exist and as if I am ultimately in charge of my life. So – a challenge – and this is a dangerous prayer, but one I think will draw us closer to Christ and make us better servant leaders – pray every day that God would put circumstances and relationships in your life every day that force you to depend upon and trust him.


This workout was MUCH harder than I anticipated and took much longer. We didn’t even finish! But I think we all still got a good workout. I’m smoked!
It was great to have 3 Willy Lomans join us,Traffic Jam in particular (age 57 #respect) killed it! He was going stronger than many of us younger dudes. It was also great welcoming an FNG – Goldilocks. Great work PAX!


Ladders in the Tower

AO:  The Barracks

QIC:  Toms

THE SCENE:   50* and a little wet.

F3 WELCOME & DISCLAIMERSo safe we did it twice.  And a half.


SSH x 15 IC
Imperial Walkers x 15 IC

Mosey 2 times around the track.  Rinse and repeat alternating between butt kickers, high knees, mosey, and karaoke.

Stretch what ails you for about 30-45 seconds.  Mosey to the parking garage.


Suicides/Ladders.  Each level of the parking garage is one rung.  Run to level 1, back down.  Run to level 2, back down.  Run to level 3, back down.  Run to level 4, back down.

Once you have made it to the top of the garage and back down, perform 5-count (each) circuit of Merkins / Squat jumps / Carolina Dry Docks / Big Boy Sit ups.

At all in, perform one more circuit, then sprint to level 1.  Mosey back to start for Mary.


V-up twists (essentially a Big Boy Sit-up mixed with an American Hammer) x 15 IC.

Costello user’s choice:  Jumping W’s?  Think leg thrust, but alternating between right side, middle, and left side.  We did 15 or so IC.


16 PAX, 2 FNGs.  Snookie, Phat Pat, Bottomless, Crayfish, Vocals, Shoestring, Handsy, Beauty Shop, Costello, Pirtle, Chop Shop (Willy Loman from F3 Naperville), Mmmbop, Teacher’s Pet, Toms, Hobo (FNG), Promise Ring (FNG).


This life wasn’t mean to be easy.  It has its struggles, but it is also temporary.  One day, we will step into eternity.  YHC encouraged the PAX to view the present in light of eternity.

Prayers for Woodpecker’s family, Shoestring’s FIL, Bruce’s FIL, Crayfish’s neighbor, Teacher’s Pet’s brother, Pirtle’s son’s scans on Monday, and the city of Memphis as MLK50 approaches.


YHC had a great time this morning, even though he almost passed out from poor layering choices.  While Phat Pat was running back to his car to grab a shovel flag, he EH’d a FNG (Hobo) that was stretching on the corner getting ready to run.  T-claps to Hobo for joining in the crazy!  T-claps to Phat Pat for being Phat Pat.  Gus had also HC’d to post and to pick up our Willy Loman in route.  Buuuuuut that didn’t happen.  T-claps to Chop Shop for showing up anyway!  We gave Gus a standing ovation for his Starsky, so it’s all good.


Sign up for BrewRuck 901.

“Are you listening to Jimmy or can you hear Jimmy?” #CrosstownTraffic


The Old Forest: 42ish degrees with 100% chance of gloom


“Tire tracks all across your backs…I see you’ve had your fun.”

*Burpees x21 (b/c 21st day of March) OYO
*Imperial Walkers (while PAX moved in a clockwise rotation) x21 IC
*Hillbillies x21 IC

Mosey around parking lot back to STARTEX

Part 1

*3 PAX carried 1 tractor tire to new STARTEX

*PAX moved in a single file line taking turns flipping tire x5 flips/ea.  Once 1   PAX flipped tire x5 he would step to left, run backwards to get in back of line.
*PAX form of transportation: Bear Crawl until all PAX had completed this rotation

**PAX continued flipping tire x5 flips/ea while mixing up the mode of transportation after all PAX completed each round.

>ROUND 2: Transportation: Squat Walk while PAX flipped tire

>ROUND 3: Transportation: Lunge (R)-Lunge (L)-Squat while PAX flipped tire

**PAX paused before starting next round:
>Merkins x21 IC
>Burpees x21 IC

>ROUND 4: Transportation: Lunge while PAX flipped tire

>ROUND 5: Transportation: Bear Crawl while PAX flipped tire

Part 2
*Indian Run Tire Flip:
>1st PAX would flip tire then take off running.  1 by 1 the PAX would do 1 tire flip then participate in Indian Run

Part 3
*Indian Run (reggae)

*3 different PAX carried the tractor tire back to original STARTEX of Warm-a-Rama

*American Hammers x21 IC
*Box Cutters (F) x11 IC (hold)
**Box Cutters (R) x10 IC

10; Handsy, Orange Julius, Costello, Vocals, Beauty Shop, Pirtle, Sir Mix-a-Lot, Cowbell and O Positive (YHC) + 1 Irish Goodbye (Trophy Wife)


YHC shared some Spurgeon with the PAX:

“Husbands, love your wives, even as Christ also loved the church.”
-Ephesians 5:25


‘What a golden example Christ gives to his disciples!  … The Christian should take nothing short of Christ for his model. … As a husband, the Christian is to look upon the portrait of Christ Jesus, and he is to paint according to that copy. …The true Christian is to be such a husband as Christ was to his church. …The love of a husband is special

A husband should love his life with a constant love…

A husband should love his wife with an enduring love…

A true husband loves his wife with a hearty love, fervent and intense…

Believer, you wonder at Jesus’ love; you admire it–are you imitating it?

In your domestic relationships is the rule and measure of your love–“even as Christ loved the church?”

**PAX prayers were lifted up.


PAX didn’t see this coming and vehemently agreed NEVER to invite YHC back to Q.  Ever.


>Brew Ruck coming
>Weather permitting…upcoming PAX 3/24 Fishing Trip/Camping on the Duck River. About 8-10 PAX leaving around 3:30pm on 3/24 then returning late Sunday eve, 3/25.  Still room for a couple guys. Contact Bruce if interested. Licenses must be current and brought with you.

**Ladder Smoke**

AO:The Old Forest

QIC: Lazarus

PAX: Pirtle, Bootheel, Splice, Handsy, Beauty Shop, Bottomless, Teacher’s Pet, Crayfish, Costello, Bookworm, Blast

THE SCENE: 37F, cool with a light breeze, perfect for a smoke-fest!



  • SSHs ICx30
  • Windmills ICx15
  • High Knees ICx10

Mosey around parking lot with a sprint at the end to get the juices flowin’.


  • 1st ladder- Broad jump 1 merkin, broad jump 2 merkins, up to 10, turn around and descend.  Hold plank till all-in.  Mosey around parking lot, sprint to finish.
  • 2nd ladder- Bear crawl 8 paces 1 BBS, bear crawl 8 paces 2 BBSs, up to 10, turn around and descend.  Hold plank till all-in.  Mosey around parking lot, sprint to finish.
  • 3rd ladder- Broad jump 1 squat jump, broad jump 2 squat jumps, up to 10, turn around and descend.  Hold Al Gore till all-in.  Mosey around parking lot, sprint to finish.
  • 4th ladder- Bear crawl 8 paces 1 In & Out, bear crawl 8 paces 2 In & Outs, up to 10, turn around and descend.  Hold Al Gore till all-in.  Mosey around parking lot, sprint to finish.
  • 5th ladder- Broad jump 1 F3burpee , broad jump 2 F3burpees, up to 5, stop and take a breather till all-in.


  • Hold plank 30 sec, then each side R & L
  • Hold Iron Cross 30 sec


12 PAX, 0 FNGs


Perseverance requires discipline.  Getting better requires discipline.  Learning from failure requires discipline.  Being a disciple requires…….yep, you guessed it, DISCIPLINE!

Prayers for London, and the sexual temptations we as men are faced with on a constant basis.


QIC is always encouraged when the PAX push hard and don’t give up!  T-claps to Bootheel and Splice!



Best for Last


Welcome: I am not a professional 
2. You are participating at your own risk 
3. You are responsible for your own wellbeing 
4. You are here voluntarily, and you are not paying to be here 
5. Know your limits and do the best you can

10x SSH, 10 Imperial Walkers, 10 Merkins, 10 Squats. Mosey two parking lot laps. Handsy led the Handsy Stretch.

Demonstrate “4-count aquaman” and 4-count plank-merkin-twist.

11’s:  Start w 10 plank twist, get to other side of picnic table, do 1 Aquaman. Continue til 1 & 10, always add to 11.

Done: Good Mornings for 6.

Count off 1,2,1,2.

1’s: AMRAP Pullups on Swings/Monkey bars. Run short lap around playground. Switch. Trade off grip style and swing bars/monkey bar rings.

2’s: While waiting, alternate 4 Merkins w 4 Jumping Lunges.

Work until each partner does 6-8 rounds of pullups or 20 min cap.


Mosey to Pavilion: Aiken Legs (20 squats, 20 box jumps, 20 jumping lunges).


5x Dr. W.                                                         5 Squats

10x Angle Grinder (Plank toe touch).             5 Squats

10x V-cycles.                                                   5 Squats

Reapeat until time.


8 PAX:  choker, ramen, crayfish, pirtle, handsy, beauty shop, splice, four eyes
Quote from John Piper’s Bloodlines.

“One of the ways I think about the aim of this book, and the aim of my ministry, is that I labor to multiply a certain kind of person-persons who are committed to live for a great biblical cause, not a great earthly comfort. Over the years I have tried to wave this banner: to be a Christian is to move toward need, not comfort. Christian life means to get up in the morning and go to bed at night dreaming not about how to advance my comforts but how to advance some great God-centered cause. When we speak of multiplying and growing, we mean raising up a people who don’t spend themselves day and night pursuing self-preservation and self-exaltation and self-recreation, but who pursue something bigger and greater than themselves or their family or their church. What is the Greater Cause you are living for?”

Let’s push each other to get off our collective asses and be about something more than losing a few pounds. God gave us strength to move toward need and be amongst it.

Sometimes it’s good to leave the hardest part of the workout til the end. If you start with 10 merkin twists, the last one will be too easy. If you start with the jumping lunges (my personal least favorite), the squats will be too easy. Old Forest is near and dear to my heart. What a great AO. Let’s get some more reps on those picnic tables, Q’s.

SUPER Merkin Mile

Date: 02/16/2018

AO: The Barracks

QIC: Gus

PAX: Sir Mix-a-Lot, Beauty Shop, Lazarus, Pirtle, Bruce, Stretcher, Handsy, O Positive, Teacher’s Pet, Snookie,  Dewey, Bookworm, Browns, Halfpipe, Moana, Toms, Blart, Four Eyes, Shoestring, Gus

Conditions: 66F, which was as warm as it would be all day. The rain and cold moved in afterward.




SUPER Merkin Mile
YHC loves the Merkin Mile, which ordinarily involves running one mile in quarter-mile segments while performing 25 merkins OYO after each segment.

The PAX ran one lap around the track and performed 25 merkins OYO (400m = ~.25 mile).  After running a second lap, YHC informed the PAX that this Merkin Mile was SUPER, and we would be performing 50 merkins OYO. After that, we increased the merkins reps by 25 until we had run one mile and performed 250 merkins.

  • SUPER Merkin Mile:
    .25 mile + 25 merkins
    .25 mile + 50 merkins
    .25 mile + 75 merkins
    .25 mile + 100 merkins

The PAX performed one final merkin for the Airborne Ranger in the Sky!

The Thang

* mosey to the Tower of Terror (parking garage) *

Ascending the levels of the Tower, the PAX performed these exercises:

  • Walk on tip toes
  • Walk on heels
  • Knee tug
  • Lunge walk
  • Backward lunge walk
  • Carioca (alternate sides)
  • Shuffle (alternate sides)
  • Sprint x 2
  • Walk + Hallelujah

* mosey back to field *

One lap around track, sprinting straightaways and walking curves

Flutter Kicks IC x 30
Hello, Dolly! IC x 20
Crunchy Frog IC x 20
Pickle Pounders IC x 10
J-Lo (hip bumps) IC x 10
WWI Sit-ups IC x 10

Ratchet Shoulder Blaster to ENDEX

Count-O-Rama (20)


COT / BOM: A Group of Men is incredibly powerful, and we can be destructive or constructive/restorative.

Authentic Manhood requires:
+ Rejecting passivity
+ Accepting responsibility
+ Leading courageously
+ Expecting a greater reward

Moleskin: YHC was Honored to push the PAX past what they thought was coming. The Barracks is a top-notch AO, and shirts can be ordered now! Link: https://f3.mudgear.com/collections/active-preorders/products/f3-memphis-the-barracks-shirt-pre-order

St. Valentine’s Shuffle

THE SCENE: 50s! a little foggy/gloomy, but the rain didn’t make an appearance after all

  • SSH x 15
  • IW x 15
  • Hillbillies x 15
  • Windmills x 15
  • Baby Arm Circles x 10 fwd & reverse with Hot Feet


  • Merkin Mile
  • Group Work
    • Group 1: Laps
    • Group 2: Box of Chocolate aka Coupon Work
      • Lap=1 length doing lunge walk, at first turn do one “143 workout” (143=I Love You) (down for burpee->four merkins->3 Mountain Climbers), 1 length skipping with high knees, at beginning point do jumprope x25 (4-count), Rinse & Repeat
      • After 2 laps – swap with Group 2
      • While Group 1 is doing their 2 laps, group 2 is alternating between Proposal Drop Lunge and Box of Chocolate Thrusters. These are to be done in sets of 5 using the “Boxes of Chocolate” (coupons stashed from Ms Bailey’s).

  • Cupid Shuffle holding plank:
    • Do as they command from Plank Position
    • Right=right; Left=left; kick=kick; Down=merkin
    • EXTRA CREDIT: Mountain Climbers when not doing movement


  • Hollywood Side Crunch x 10 each side
  • Jane Fonda x 10 each side
  • LBCs x 15

15; 2 FNGS (Frogger & Stretcher)


Ezra 9 – priests and God’s chosen people guilty of intermingling. Ezra cries out to God in grief for his people. Our sins and mistakes don’t affect just us. We communally sin and we need to strive for each other’s holiness and pursuit of God because our actions have ripple effects


  • Clear scans for Micah (Pirtle’s son)!
  • Mourning the loss of Memphis youth to gun violence – Browns
  • Brother-in-law dealing with job loss / alcoholism – Rabbit
  • Soybean’s mother & Chemo Treatment

YHC was excited about leading a Valentine’s Day themed workout. Box of Chocolates – never know what you’re going to get was in consideration like grab-bag theme, but YHC didn’t want idle time standing around, thus we begun with Merkin Mile and finished with a little shuffle. Many PAX shed layers as they must not have rejoiced over the 50 degree temps we were blessed to receive.

2ndF Lunch at Payne’s on Thursday 2/15!

SUE 66

THE SCENE: The Barracks: ~36 degrees, still.  QIC: FourEyes

  1. Welcome: I am not a professional
  2. You are participating at your own risk
  3. You are responsible for your own wellbeing
  4. You are here voluntarily, and you are not paying to be here
  5. Know your limits and do the best you can, all exercises can be modified and are only suggestions.


20x SSH, 10x Imperial Walker, 10x I.C. Merkins, 10x I.C. Squats.


“Fitness run:” 2 laps around track, with the following at each corner:

10 man-makers

AMRAP pullups

Partner wheelbarrow up the steps, Merkin each step.

10 Dr. W.


Mosey to parking garage.


SUE 66

Bottom of first ramp, 10 of each: big boy sit ups, diamond merkins, gas pumps, wide arm merkins.

4 men pull Sue up first flight, then rotate out. Gotta keep fresh legs ahead of Sue.

9 reps of same 4 exercises.


We made it to the top and back down (had to cut some reps to make it down in time).

Sue is heavy and hard to pull.


Sue really stole the show today. Mary might feel a bit slighted, but I don’t.


14 Pax, 1 FNG Elmwood, Teacher’s Pet, Handsy, Blart, Bookworm, Spock, Toms, Soybean, Sir Mix A Lot, Pop Star, Beauty Shop, Dewey, Pirtle, Four Eyes

YHC read this excerpt from F3QSource:

“Sua sponte is Latin for “of his own accord”

In the law, a judge acts sua sponte when he exercises his inherent authority to make a ruling without a petition to do so. He takes the initiative to act on his own accord.

The motto of the United State’s Army’s 75th Ranger Regiment is “Sua Sponte”. It is a recognition that to become an elite Ranger a man must be a triple volunteer: first the Army, then Airborne School and finally the Ranger Regiment. Rangers aren’t drafted, they must make the choice for themselves—three times. They take the initiative to act on their own.

F3 applies the concept of acting on one’s own accord to Leadership through the taking of Individual Initiative (I2 for short) in furtherance of Outcome. F3 calls this Sua Sponte Leadership

The Q is not just a Leader who takes responsibility for the Outcome. He also exercises Sua Sponte Leadership to realize Advantage for his Group, in that he initiates Movement toward Outcome in the absence of directive authority. In other words, the Q is that rare man who will Lead with or without another Leader to direct him. He is That Somebody”

We cannot wait for others to lead. We must take initiative that reflects our claimed priorities.

Sue really acted out today. She made a lot of comments like “hurry up,” “run faster,” etc and was generally ornery. Recalcitrant. Obstinate. Grumpy. Hopefully as she loses weight she will become more amiable.

Last day of service at Ms. Bailey’s (1601 Ivy) tomorrow at 7am! FourEyes and Bruce are HC, we need 6 more HIM to get her sheds cleaned out in less than an hour. We might make it to the race scheduled for 8:15 at the Mothership: Gus v Phat Pat.


Ruck tomorrow: 0530, Mothership.


BC tomorrow: 0700: Mothership.


See F3Memphis.com/schedule for more dates/times/q’s.

Run-Walk-Crawl Splash Rotel

THE SCENE: Windchill around 15 degrees, extra girth from Super Bowl Partying providing extra warmth tho…

– 20 side straddle hops
– 20 Imperial walkers
– 20 hillbillies
– 20 arm circles

Rotel Splash
2 groups, odds and evens

Rd 1: group one sprint to playground
– 30 Merkins
– 20 dips
– 10 pull ups
Group two:
– begin their 99 burpee bowl burpees until group one returns from round one

Rd 2: lunge walk to playground
– 30 Merkins
– 20 dips
– 10 pull ups
Group two: 
– continue their 99 burpee bowl burpees until group one returns from round two 

Rd 3: bear crawl to playground
– 30 Merkins
– 20 dips
– 10 pull ups
Group two: 
– finish their 99 burpee bowl burpees until group one returns from round two 

20 American Hammers
20 Hello Dollies
10 bbs’s
10 bows/toes

11, no FNGs 🙁
In light of division over folks burning super bowl jerseys for sake of folks kneeling during the anthem vs. the folks boycotting the game because Kapernick isn’t on a team, YHC spoke on divisions amidst the Christian walk and referenced Ephesians 4. Shared how Christians can anticipate division between sacred and secular. Challenged PAX to be proactive in approaching obstacles and divisions within the Christian community. 
Surprisingly no PAX splashed rotel this morning.
-Tobey opens tomorrow! Come support Four Eyes and the Tobey launch.
-2ndF Lunch to be this week or next since many OF guys can’t do coffeeteria – plan is to hit up PAYNE’S BBQ