Sprint and Splash in the Tower of Terror

THE SCENE: Still warm and muggy, but hints of fall in the breeze…

Did it, including sharing the mission of F3


2 laps around the track followed by about 5 minutes of stretching.


***Not sure what the taper and stretch crew did after this…Bottomless knows.

Mosey over the the Tower of Terror (parking garage)

  • Perform 15 SSH (IC) to get our heart rate back up a bit.
  • Sprint up TWO full lengths of the garage (all the way up first ramp, turn the corner and keep going until you reach the top of the second ramp. It’s probably 400 meters uphill. 60 seconds of recovery.
  • Repeat up the next two full ramps to the top. 60 second recovery
  • Sprint all the way back down to startex. 90 second recovery.
  • Sprint all the way up ONE full length of the garage. 30 second recovery. Repeat 3 more times until at the top of the garage.
  • Sprint all the way back down to startex. 90 second recovery.
  • Sprint HALF way up the first full ramp. 30 second recovery while walking to the end of the ramp.
  • Sprint HALF way up the second ramp. 30 second recovery.
  • From that point, spring all the way back down to startex.
  • In total, we covered almost 2.5 miles, most of that sprinting.

From there we moseyed back to the pad at the track for some Mary.


  • Peter Parkers (IC) – 15 (started slow, got faster)
  • Crunch jacks (IC) – 15
  • Freddie Mercury (IC) – 15


Four Eyes, Beauty Shop, MIB, ISS, Doc Hollywood, Pirtle, Crayfish, Yard Sale, Blart, Snookie, Park Bench, Tomb Raider, Bottomless, Soybean, Sir Mix-a-lot, Cockapoo (FNG), Handsy (QIC)


Difference between toxic shame and healthy shame – toxic shame finds it’s identity in mistakes and shortcomings. Healthy shame acknowledges imperfection but doesn’t put it’s value or identity there. Keeps pressing on to love, serve, work hard, knowing that you are making a difference even if you make mistakes along the way.


Sprinting up the garage is ROUGH. but good.

See Pre-blast for info about all the GROWRUCK12 events this weekend! Lots of ways to participate!

Bookworm’s Barracks Birthday Bash

THE SCENE: 70 something

Windmillx12 IC

Daisy Pickerx10 IC

Imperial Walkerx10 IC

Hillbillyx10 IC

Baby Arm Circlesx10 IC front and back

Michael Phelpsx15 IC

28 Burpees OYO


Mosey to the parking garage

Paula Abdul’s:

Run two flights up the parking garage, complete 28 merkins

Run one flight down, 28 squats

Rinse and repeat to the top

Run two flights down, 28 squats

One flight up, 28 merkins

Rinse and repeat to the bottom

Mosey back to Startex


Leg lift sequence: 6 inches, legs spread, 45 degrees, rinse and repeat

22 PAX, 1 FNG: Handsy, Crayfish, Ups, Mirage, Gus, MmmBop, Strawberry, Book It, Bottomless, Jameis, Sloppy Joe, MIB, Yardsale, Scarecrow (FNG), Beauty Shop, Four Eyes, Snookie, Toms, ISS, Doc Hollywood, Park Bench, Bookworm (QIC)
YHC shared his appreciation for the men in the circle and reflected on the past year of F3. F3 Memphis has been a place for YHC to belong and feel accepted. Let’s never lose that.
YHC has been excited to lead this workout for a while and the PAX delivered the energy. It was a great start to a great birthday.
9-11 memorial workout 5 am at The Ruins.

The Battle for Guantanamo

THE SCENE: There was weather – nice weather


SSHs in Cadence

Shoulder Taps

Mountain Climbers

The Battle for Guantanamo

2 Teams of six:

  • 300 Burpees
  • 600 Merkins
  • 600 LBCS
  • 700 Squats
  • 100 SSHs (together in cadence)
  • And a race for coupons

Looser suffers Guantanamo.

(It was a tie, LAME!) Everyone suffered Guantanamo, TWICE!

Rotation of :

  1. Body Builders (in cadence)
  2. Freddy Murcerys (in cadence)
  3. Hello Dollys (in cadence)

12 PAX (No FNGs) – Yard Sale, Snooki, Boucher, Lil Nicky, Beauty Shop, Resner, Ice-T, Tomb Raider, Rapunzel, Popeye, Laettner, Flatland

1 Timothy 4:13 and Galatians 6:9 – Do not neglect the gift you have, and don’t grow weary in using it.


Upside Down Quarter Pound

THE SCENE: The Berm (Sea Isle Park), 75 and Hoooooomid.

  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, 20 Imperial Walkers, 10 Merkins in cadence, 10 Squats in cadence.


Mosey to field. Cones are placed at 25, 50, 75, 100yd. It was dark, cones were hard to find!

Sprint to the 25 and do 25 Merkins, run backwards to start. Sprint to the 50 and do 50 squats, backwards to start. Sprint to the 75 and do 75 Mountain Climbers, run backwards to start. Sprint to the hundred and do 100 SSH, backwards to start.


The Three Round Upside Down:

Form groups of three (we had one group of four).

Mosey to pullup towers. Half the groups do two rounds of max pullups each, with assistance. Just do as many straight as you can, then keep going with help til you can’t.

Other half of groups does assisted HandStand PushUps. One guy kicks up to handstand, two others catch a leg each and help him do HSPU. AMRAP til you are about to fall on your head, rotate through your group three times.



I left my deck of cards on the bedside table, so modified Deck of Death to the following:

10x 8-count bodybuilders

10x diamond merkins

10x diaper change (leg/hip lifts)

10x jumping lunges

(perform circuit twice)


10x Angle Grinder, 10x Double Dolly.


Beauty Shop, Flat Tire, Shoestring, Blart, Flatland, Veggie Tales, Snookie, Bouchet, Resener, Popeye, Beaker, Tomb Raider, Little Nicky, Payroll, Sno-Kone, Bruce, Geppetto, Shortboard, Shy Guy, Rapunzel, Four Eyes. FNG: Glee

Accountability. Make sure you are under it. Make sure people you respect know about the decisions you make that you don’t necessarily have to answer to.

As prep for GrowRuck, a few men wore rucks for warm-o-rama and the Quarter Pounder. This was very hard, and rucks really turn easy SSH into veritable calf muscle murder. There was some chatter about this being a tough workout, and I agree. It was tough, but not spiteful. Wait til Shoestring gets a holt of ya.

Join the 3rdF channel. Sign up to help with reading tutoring at MAM. Put 9/15 on your calendar for a cleanup at a burnt-out house in South Memphis.

Metaphorical Running Q

  • THE SCENE: Humid as a mug. Oh Fall Where Art Thou?
    F3 WELCOME & DISCLAIMER welcomed & disclaimed (latecomers as well)
  • SSH x 30
  • Imperial Walkers x 15
  • Butt Kickers x 15
  • Windmills x 15


  • 4 Laps (1 mile) at moderate pace, Al Gore til all in -> Flutter Kicks IC x 20 -> Stargazers for 45 Seconds
  • 3 Laps (0.75 miles) at increased pace, Al Gore til all in -> Hello Dolly IC x 30 -> Stargazers for 30 seconds
  • 2 Laps (0.5 miles) at increased pace, Al Gore til all in -> Freddie Mercurys IC x 40 -> Stargazers for 15 count
  • 1 Lap (0.25 miles) all you got, Al Gore til all in -> 10 count
  • Mosey to bottom of the Tower of Terror (Curlin Parking Garage); run to the top & descend back to Startex

Didn’t close w/ her, rather incorporated her into the workout.

16 (Zero FNGs): Teacher’s Pet, Gus, Soybean, Shoestring, Pirtle, Handsy, Bottomless, Toms, Park Bench, ISS, Doc Hollywood, MIB, Yard Sale, Beauty Shop, Blart, Crayfish

Like in life, we often pick up intensity as responsibilities mount and have shorter times to rest. Realize the gift of rest (stargazers) when given time and appreciate it. 

Thought of the workout a few weeks ago. It dawns on me that I have no idea yet how precious time and rest are at this point in my life. I don’t yet have children and have not experienced yet the sleep deprivation and free time loss as product of caring for an additional life. YHC enjoyed leading workout at the AO where I VQ’ed 10 months ago. 

(though we failed to actually make the announcements)
GrowRuck 12 coming up 
Service Opportunity in South Memphis led by Chiochetti on Sept 15

Running in Threes

THE SCENE: Lovely, mid-70s morning at the Barracks


SSH x20, Imperial Walker x15, Hillbilly x15, Daisy Picker x10, Windmill x10

Mosey to the track, do ~50m high knees, butt-kickers, and carioca

Mosey over to the pull-up bars. YHC had the PAX count off by 3s

But that was all wrong. I needed groups of three. *sigh*

The groups were corrected and given the following instructions:

Team member 1 (TM1) would start on the exercise circuit below. TM2 and TM3 would take a lap around the track. TM2 would then swap with TM1 on the exercises (picking up wherever he left off), and TM1 would run a lap with TM3. Then TM3 would sub in for exercises, etc. Apart from the very first lap, each PAX should do two laps then exercises. 

5 burpee pull-ups (that’s a burpee under the pull-up bars, adding a pull-up on the jump at the end)
10 merkins
15 dips
20 squats

We did that for 30 minutes, with each PAX doing 3-4 rounds of exercises. 

Next, keeping the same groups, we moseyed over to the southern straightaway. TM1 and TM2 stood on the track at the near light pole while TM3 went down to the next light pole, about 80-90m away. TM1 sprinted to TM3; TM3 sprinted to TM2, and the relay was on. What ensued was so much hand slapping and huffing and puffing and laughing and crying and asking when it would all end. Well, time faithfully passed and it was time to quit, so we went back to the pad for some Mary.

YHC can’t recall what all was done – probably some Hello Dollies, flutter kicks, and LBCs. Maybe something different? 

13 PAX, no FNGs

YHC shared some wisdom from the Q Source on Consistency. Leaders are consistent. People are counting on you to be where you say you’ll be and do not be an emotional roller-coaster. The Q Source article pointed out how one way to become more consistent is to build habits and routines into your schedule to free yourself up to focus on more important things. Steve Jobs wore the same clothes. Nick Saban eats the same breakfast and lunch. Making small things automatic will let you spend more time on things that really matter. Consider what habits/routines you can build into your life to become more Consistent.

Read More: https://f3nation.com/2018/08/20/consistency-q3-10/

The Barracks is always a good time. YHC enjoyed the burpee pull-ups even if no one else did. It was a good morale boost to get that jump start every time instead of starting from a dead hang. I had considered making it a competition for most rounds of the exercise circuit, but I couldn’t come up with a good way to incentivize the winner.  

Two out of town workouts and ruck sim. All three were successful. 

Rocky II – Electric Boogaloo


Bee-utiful TN morning, low 60’s, fall feeling at The Bermuda Triangle


We done did it.


We needed all of our time to try and complete the workout so we kept it to a minimum.

  • Arm circles, 10 and 10 IC
  • Imperial walkers, 10 IC


With a nod to Dr. Scholls who led us Nine Rounds of Rocky last month (think we got 7 in that time), we set out to hit Nine Rounds of Rocky II – Electric Boogaloo (in a nod to a combo of two epic 80’s movies for the old dudes like me).

After completion of their exercise, and before the mosey (that we did together), PAX were to alternate between Al Gore, Low Plank, and Wall Sit until all PAX were done.

  • Round One: 5 burpees and a mosey
  • Round Two: 5 burpees, 10 Merkins and a mosey
  • Round Three: 5 burpees, 10 Merkins, 15 Carolina Dry Docks and a mosey
  • Round Four: 5 burpees, 10 Merkins, 15 Carolina Dry Docks, 20 LBC’s and a mosey
  • Round Five: 5 burpees, 10 Merkins, 15 Carolina Dry Docks, 20 LBC’s, 25 Deep Squats and a mosey
  • Round Six: 5 burpees, 10 Merkins, 15 Carolina Dry Docks, 20 LBC’s, 25 Deep Squats, 30 Hello Dollies and a mosey
  • Round Seven: 5 burpees, 10 Merkins, 15 Carolina Dry Docks, 20 LBC’s, 25 Deep Squats, 30 Hello Dollies, 35 American Hammers and a mosey
  • Round Eight: 5 burpees, 10 Merkins, 15 Carolina Dry Docks, 20 LBC’s, 25 Deep Squats, 30 Hello Dollies, 35 American Hammers, 40 second High Plank and a mosey
  • Round Nine: We’ll have to wait until the sequel comes out to find out what the 45’s hold – we hit 6:15 am before we could knock it out.




10 PAX: Iced Tea, Popeye, Veggie Tails, Speaker, Transplant, Flatland, Beauty Shop, Fingerpaint, Ups, Yardsale


Gratitude – we’ve got it for much and it flows from a combination of both mindset (what you tell yourself) and conditions (how are you doing compared to those around you). How can we express gratitude to those we live with, work with, and play with so that it can enhance their lives and our own by how it makes all of us feel. Yardsale’s challenge to himself this week it to write a gratitude letter to someone who has had a profound influence on his life – it’ll be out of the blue and it will be meaningful to that person.

Berm Stack 21’s (attempted)

THE SCENE: The predawn dew glistened on the rarely cut grass of Sea Isle park.  A cool breezy 71 degrees beckoned us to test our wicking material and Brooks clad metal.

F3 WELCOME & DISCLAIMER:  Disclaimed with a daily dose of F3 core principles and mission statement.

21’s for the 21st of August; SSH IC x 5 followed by 16 silent count.  PAX failed to stop in unison.  Penalty consisted of a Balls to the Wall exercise, shuffle left, shuffle right, held vertical for 1 minute.

Grabbed ‘Old Glory’ and lined up at the top of the berm.  “First American”* run along paved track for over 1/4 of a mile transferring the shovel flag to keep it up front taking care not to disgrace it with low hanging limbs and the ground.

Halted the “Indigenous”* Run at the backside of the #notasport field.  Planted flag 25 yds out.  The start line at the goal, 25 yd line, and the painted 50 yd line gave us a tiered arena to perform stacked rounds consisting of three exercises.

Round 1; 1 Burpee, 1 Big Boy Sit-up, 1 Squat . . . . sprint back to start and performed flutter kicks till all in.

Round 2; Rinse and repeat; 2 sets each of the above exercises with reps of 1, and 2.

Round 3 – 6; of the above.  Totals of 56 Burpees, 56 Big Boy Sit-ups, and 56 Squats.  #exponentialmath

Rounds 7-10; consisted of Merkens, American Hammers, and Lunges.  A total of 164 Merkens, 164 American Hammers, 164 Lunges. #exponentialmath

Mary was covered in tha-thang which took us to 0615.

17 PAX (0 FNGs), 2 Willy Lohman’s (Houston, Chattanooga)

Relentless.  To be relentless isn’t or should not be a goal because we are born relentless.  We are relentless in our pursuit of self gratification.  The Q explained that we are relentless beings when it comes to desiring to please the self.

A lot of us try really hard to suppress of deny the pursuit of self pleasure, often ending in frustration and despair.  As a Christ follower I screw this up all the time.  I focus more on stopping my addiction for self instead of focusing on Jesus.  As one of my pastors would always say; “we are all addicted to self but we must replace an unhealthy addiction with a healthy one.  Become addicted to God’s Word and a relationship with Him.”

As we evolve, shifting our focus from ‘me’ to Him a relentless pursuit of self pleasure is replaced with a relentless pursuit of Him.  Sure we screw up but I find that I screw up less when I’m focused on Him.  This “sanctification” process is a journey, not an event and it is long sometimes frustrating but God’s timing is perfect.  Its been a real pleasure reading your #WasNow stories.  Your journey is my journey also.

Be relentless in prayer, be relentless in the Word, Father shift our focus from ourselves to you and continue to change this heart of stone to one of flesh.  Cause these cold eyes to see and these deaf ears to hear.  Aye

* PC nod for @Gus

Next SIM is this Saturday 3 a.m. the Mothership.

It’s a Celebration

I’ve been involved with F3 in three different Regions: Knoxville, Chattanooga, and Memphis. This is the first time I’ve been in one place for a whole year. I’ve Posted with the Men of F3 Memphis in rain, sleet, snow, extreme heat, and bitter cold; early in the morning and late at night; for breakfast, lunch, and supper. I just EH and Post, but somehow we’ve grown to cover the city of Memphis and every major suburb in Shelby County. To God be the glory, and to Memphis Men be the T-claps!

Prepping for this workout made me appreciate the steady Leadership I’ve seen from other F3 Men: Dredd, OBT, Mini Me, Cap’n Crunch, Proton, Woodshack, Ratchet, P-Nut, Angus, Bagger Vance, etc. Those guys made it easy to remember that it’s not about me (IM3). That’s the first lesson of being a Workout Q. Leading 50+ Men in a sixty-minute workout isn’t easy. There’s so much room for failure, so many ways I could look foolish, that I was anxious about putting pen to Weinke. But it’s not about me. If there’s anything F3 teaches us, it’s that.

Date: 08/18/2018

AO: Mothership

QIC: Gus

Conditions: 75F and breezy – better than we deserved



SSH IC x 50
Daisy Pickers IC x 15
LBAC IC x 10 (each direction)
Imperial Walker IC x 15
Sprint at 25% – Butt Kickers to start
Sprint at 50% – Carioca
Sprint at 80% – High Knees
Sprint at 90% – Power Skips

Find a partner. While moseying to hill, find out your partner’s (A) hometown and (B) favorite breakfast food.

Monkey Humpers at top

Burpees at Bottom

Flutter Kicks while you wait!

Find a new partner. While moseying back to parking lot, find out your partner’s (A) high school alma mater and (B) favorite Gatorade flavor. [Some Men immediately declared that Gatorade only comes in colors, not flavors. I encouraged those Men to discuss that nuance with their respective partners. Powerade drinkers were not recognized.]

Divide into two groups based on partner’s favorite breakfast food: savory over here, sweet over there. I made a few adjustments to make the groups relatively even in number.

Groups started diagonally across and completed the following circuit:

Bear Crawl — — — — Crab Walk
|                                                                 |
|                                                                 |
|                                                                 |
|                                                                 |
Crab Walk — — — — Bear Crawl

Flutter Kick IC x 30
Hello, Dolly! IC x 30
Not-So-La-Z-Boy (hold for 30 seconds)
 – Cheesesteak started singing Sweet Caroline during this hold, because he’s a yankee. When I remarked that he was a yankee, he thought he was correcting me by pointing out that song’s popularity in Boston. Only a yankee would not know that Bostonians are yankees.
Pickle Pounders IC x 10
J-Lo IC x 10
Jane Fonda IC x 10 (each leg)
Hollywood Side Crunch IC x 10

In the parking lot at the Mothership, there are concrete pads that jut out to form a sort of sidewalk for pedestrians. They roughly divide the length of the parking lot into thirds, which was suitable for my purposes.
1/3 – walk back
2/3 – walk back
3/3 – walk back
2/3 – walk back
1/3 – walk back
2/3 – walk back

This was a bit messy, both because of the size of the Group and because I use phrases that could reasonably be misconstrued as directions to begin sprinting (e.g., “Let’s go!”) to exhort the PAX. We made it. Orange Julius pulled a hammy.





Circle of Trust
Count-O-Rama: 56
Name-O-Rama: Soybean, Woodpecker, Red Sox, Speaker, Hitch, Four Eyes, Teacher’s Pet, Bootheel, Squeegee, Vocals, Jailbait, U-Rock, Roomba, Beauty Shop, Cheesesteak, Shoestring, Heavyweight, Snookie, Rabbit, Cowbell, Phat Pat, Snowman, Mama’s Boy, Bottomless, Orange Julius, Renfro, Nature Boy, Transplant, Moana, Slots, Speedy, Baby Gap, Nickelback, Pops, Sleep Number, Tiny, C-Lo, Murdock, Captain Obvious, Laettner, Harbaugh, Bookworm, Uncle Rico, O Positive, Lazarus, Gus | FNGs: Thundercat, George the Baptist, Fabio, T-Swift, Red Hot, Chili Pepper, Landshark, Standard Deviation, Daniel Tiger, Grapico
BOM:  After Cain killed Abel, God asked Cain where his slain brother was. Cain’s sardonic reply: “Am I my brother’s keeper?” The rest of the Bible and the course of human history tells us that, if we are going to make it, each of us is our brother’s keeper.

This is the will of God, that by doing good you should put to silence the ignorance of foolish people. Live as people who are free, not using your freedom as a cover-up for evil, but living as servants of God. Honor everyone. Love the brotherhood. Fear God. Honor the emperor. 1 Peter 2:15-17

Moleskin: Fifty-three Men showed up to celebrate a whole year of F3 Memphis. We picked up a few more along the way. There’s no stopping us now!

Sprints @ The Barracks


The early morning rain cooled things off and stopped in plenty of time for us to do our workout in the dry. It was a little humid but there was nice breeze. Not a terrible morning to run.


Did it including sharing the mission of F3


  • SSH (IC) – 30
  • Hillbillies (IC) – 20
  • Mummy Kicks (IC) – 20
  • 1/2 mile Mosey – 2 laps around the track at a moderate pace

We did some classic Handsy stretches to prepare for the sprints…


Sprint Workout
We split into 2 groups (one group of 6, on group of 7), one on either side of the track (Doc Hollywood stepped up as co-Q to help keep track of rest periods for group 2 – T-CLAPS!)
YHC arrived early to mark off three distances on either side of the track – 50 yards, 60 yards, 100 yards.
Do the following sprints with 30 second recovery between each sprint and 90 second recovery in between each sprint set.
  • 50 yard sprints – 10 times with 30 seconds recovery in between each.
  • — 90 second recovery —
  • 60 yard sprints – 8 times with 30 seconds recovery in between each.
  • — 90 second recovery —
  • 100 yard sprints – 6 times with 30 seconds recovery in between each.
  • — 90 second recovery —

After all the sprints we were gassed. we moseyed back to the pad for some Mary. Did plank then Mountain climbers (IC – 20) until all in.


  • Flutter Kicks (IC) – 30
  • WWI sit ups (IC) – 30
  • American Hammers (IC) – 30
  • LBC’s (IC) – 20
  • Peter Parker’s (IC) – 10


13, no FNG’s. Handsy (QIC), Bottomless, Mirage, Lipton, Doc Hollywood, Shoestring, Ups, ISS, Bookworm, Toms, Beauty Shop, Goldilocks, Sir Mix-A-Lot


There are two kinds of people in the world – Owners and Critics. A critic looks out at the world and sees problems and complains about them, makes fun of them, or just ignores them. An owner looks out into the world and see problems and asks how he can be a part of solving those problems. An example would be seeing some trash lying around the track at the Barracks. A critic thinks “Man, what a dump, can’t U of M take care of their campus?” Or “These ROTC guys are such slobs.” Or just ignore it and step right over it. An owner on the other hand thinks “Man, I bet they don’t want their campus looking like this. I’m sure it’s hard work to constantly keep this place clean. I’ll pick it up for them.”

One of the greatest owners in modern history, Martin Luther King, Jr. shares in one of his sermons from the parable of the good Samaritan. He shares that the first two to pass by the man lying injured in the road – the priest and the levite – essentially ask “If I stop to help him, what will happen to me?” He then shares that the Samaritan walks up and asks a different question – “What will happen to HIM if I do NOT stop to help?”

We are called – as men and as Christ followers – to be owners in this world. BUT – we will ultimately fail at this unless we look to the Ultimate Owner – Jesus. Jesus saw all of our brokenness and instead of complaining about it, making fun of it, or ignoring it, he stepped in to take that brokenness upon himself that we might be free. 2 Corinthians 8:9 says, “For you know the grace of our Lord Jesus Christ, that though he was rich, yet for your sake he became poor so that you, by his poverty, might become rich.”

Let’s look to Jesus, the Ultimate Owner, and go out and be owners in this world…starting with picking up trash, and letting that lead to all areas of our lives.


Those 30 second intervals felt like nothing. Not nearly enough time to catch your breath.


Check out this week’s preblast for lots of helpful announcements.  F3 Memphis one year anniversary workout TOMORROW (Saturday, August 18th) at the Mothership – 0700 – 0800 followed by some coffee and fellowship. More info in preblast.