“Lil Squishy Boy” Paving Stone Fest.

THE SCENE: Mid 30s, much colder than my expected 60s… 😀




Daisy Pickers, Windmills, Said Sit ups but meant squats (PAX giggled like little girls… and made fun of me for the rest of the workout), Lunges. 


  • First COP with coupons. 50 reps for two rounds. 25 reps for round number 3. Air chairs in between.
    • Curls.
    • Rows.
    • Triceps.
    • Bench Press.


  • Judah’s COP.
    • Split the PAX in 3 groups while remaining in a circle. By group, we will perform 10 reps of the exercises mentioned above while the other groups hold a plank. 20 countdowns in between each round.
    • Round 1 & 2 – Merkins, CHerkins, Alligator Walks. [if you were group 1 you’d exercise, plank, exercise, plank, exercise, plank].
    • Round 3 – 20 Merkins.

Dolly, flutter kicks, box cutters, American hammers (led by beauty shop), Guantanamo, 2-min thanks giving plank.


13 PAX (No FNG) – Interweb, Laettner, Tomb Raider, Beauty Shop, Yardsale, Plan B, Transplant, Van Gogh, Gus, Gepetto, Malco, Photoshop, Judah (Q).


“For God gave us a spirit not of fear but of power and love and self-control.” 2 Timothy 1:7 ESV

  • Christ makes:
    • Fearless men.
    • Strong men.
    • Loving men.
    • Self governing men.

T-CLAPS to the PAX for putting up with my broken English this morning. I could not for the life of me get a hold of my tongue. I think I even said flanks instead of planks at one point haha. Glad they did what I thought and not what I said.

Lil Squishy Boy history lesson: A week or so ago I was in bed after my alarm had gone off. I was ready to leave the warm comfy fart sack when my oldest boy (3 years old) came into the room and cuddled with me. He is not a cuddler, so I took it as a divine sign I was meant to stay and ditch the PAX. Almost immediately after that thought, he turns around pokes my belly and whispers “you little squishy boy”. Needless to say, it didn’t take me but a few milliseconds to jump out of my bed and get ready!

2-min thanks giving plank summary: kids, F3, fartsack, good in laws, bad in laws, health, being able to provide for family.


Check announcements channel 🙂

Relay Teams

THE SCENE: 66 degrees and a whole lot of May without the rain, the pad was wet, but only from condensation!

SSH, IW, Hillbillies,Daisy Pickers, Daisy Shuffle, RDLs, Squats, 400m mosey, hip circles, wide hip circles, leg swings (for the groin!)
PAX split into (2) fireteams

30yd Out & Back Sprint Relay as a team – Burpees Wx5, Lx10
20yd O&B Sprint Relay individuals, team hold Al Gore – Burpees Wx5, Lx10
15yd O&B Sprint Relay individuals, team holds plank – Burpees Wx5, Lx10
10 yd O&B Sprint Relay individuals, team holds plank – Burpees Wx5, Lx10

Q makes team speed adjustment

Fireteams have 6 minutes to complete 500 squats as team
Mark, Set, “oh and btw, squats must be completed atop the parking deck” GO!
Losers fireman-carry winners to elevators for an easy ride down

Mosey back to Launch-Pad

Fireteams crumble to partners
Plow Sprints alternating partners x3
Chaser Sprints alternating partners x3

30 seconds of Flutter kick
10 PAX (1 FNG -Lodge)
YHC committed to focusing on taking a Sabbath through the last of the year due to impending (current) chaos. That commitment, some may call it a standard, is currently not being met. Excuses are made of hectic life-things: kids, jobs, travel, non-central concentrica issues, buying a new house.

Confessions of weakness and spite were shared in an effort to shine light into darkness. PAX were exhorted to acknowledge failure when it occurs and pray for help to make improvements.
Relays are great. Fireman carries are YHCs new favorite exercise… watch out!
St. Jude is this weekend. Fight for Micah!

Taste of Turkey 345

THE SCENE: Balmy 26˚ F. Clear pre-dawn skies with stars galore and halfway moon. “I can’t feel my fingers!” was proclaimed and thankful for ZERO moisture other than the sweat of uncertainty that was starting to form.

Given with hearty enthusiasm.


34 SSH, 5 Daisy Pickers, 12 Windmills

A taste of the fun times had at each of the 7 workouts by beastly PAX Qs from Turkey Week 345.

  • Tombraider @ Berm: PAX/Indian run around building. 3 laps.
  • Lipton @ Berm: 12 Burpees, then crab walk across parking lot, and then backwards crab walk to start.
  • Bailout @ Berm:  15 Lunges, mosey 1 lap, 20 LBCs stacked on 15 Lunges, mosey 1 lap, 25 Squats stacked on 20 LBCs stacked on 15 Lunges.
  • Gus (thanks for the pudding): 15 grunting burpees (bonus points for loudest grunts)
  • Bailout @ Neverland (yes, 2Qs in 3 days): Get yo CMUs, then do 34 rows (17 ea arm), 12 Squats w CMU
  • Daniel Tiger @ Mothership (Ruck AOQ): carry CMUs ruck-style, and ruck 3 laps around building at slightly less than DT pace.
  • O-Positive @ Mothership: 34 Bobby Hurleys IC, 5 Merkins OYO. (Ran out of time, but planned Reverse Indian/PAX Run, 3 laps around building).

20 Burpees OYO, Guantanamo – 2 circuits to finish right on time.

8 PAX: Bailout, The Dude, Interweb, Judah, Beauty Shop, Snookie, Photoshop (Q), Lipton (AOQ)

Honor God, Be Humble. How do we give God the glory and not ourselves? 345 was tough, beat my body down. I do not deserve a pat on the back. God allowed me the strength to persevere. My body is weak. He is my strength and fortitude.

Psalm 3:4-5  I call out to the Lord , and he answers me from his holy mountain.  I lie down and sleep; I wake again, because the Lord sustains me.

Praise from Bailout for his listed house getting an acceptable offer. Hallejujah!

Interweb and I went on a birthday donuts run for my female 15yo 2.0 as of today. Lady helping me at Gibson’s asked, “Aren’t you with the group who works out near here?” How awesome is that! People already are recognizing that we are a PRESENCE in Memphis. I talked with her a bit about F3 and she asked about sending some guy friends she knew to us. AYE! She asked if it would be ok to also post about us and our website on Facebook. AYE!  Working the donut shops, coffeterias, zoo, workplace and everywhere I find myself. #Hit100

Go vertical! Whetstone Program

Thanksgiving Eve from the Corner of Sea Isle and Estate

THE SCENE: Cold, beautiful

Slow stretches
Cross between a Merkin Mile and BLMS (Burpees, Lunges, Merkins, Squats).

  • 1/4 MILE: BLMS (12, 11, 10)
  • 1/4 MILE: BLMS (9, 8, 7)
  • Interruption: backward crab walks around playground
  • 1/4 MILE: BLMS (6, 5, 4)
  • 1/4 MILE: BLMS (3, 2, 1)
  • 12 Burpees

30 seconds of Flutter Kicks

11 PAX (1 FNG: Play Date)

Bailout; Beauty Shop; Laettner; Lipton; Lucille; O Positive; Photoshop; Play Date; Snookie; Tomb Raider; Yardsale

Often we say and hear things like “we need to learn how to have a civil conversation.” I think I know what we mean by this: we need to be polite, listen to one another, etc. That said, this might not always be the best thing. “We need to learn to have a civil conversation” often insinuates that others need to listen to our point of view. We want our views to be understood, and often accepted. To desire a civil conversation might also suggest that our love and acceptance for others hinges on our ability to understand their religious commitments, political views, or hot takes.  That doesn’t really sound like accepting one another. Further, it sounds nothing like love.

This weekend we are going to sit around tables with people we are supposed to love, but with whom we probably disagree on something or another. The burden is not on them to have a civil conversation with us. The burden is on us to unconditionally love them regardless of whether they are capable of having a civil conversation or not.  So let’s be civil. But let’s start by being loving.

Punishment for Beating a Time Hack?

THE SCENE:    Felt to be a warm 50 with a light misting similar to the crisp organic free range veggie aisle at Whole Paycheck.

F3 WELCOME & DISCLAIMER:  Done x 2 for Shoestring who appeared he had to run to The Berm but was probably a bit late due to all the parking spots being filled up.

SSH x 25 IC, Merkins x 15 IC


  • Indian Run, 1 mile loop with a time hack
  • Punishment threatened if the target time wasn’t made
  • Indian Run completed at the 9 minute mark a full minute before the targeted time of 10.  (all in except for the six who needed a hand from a true HIM)
  • PAX rewarded by the option of a 100 yd sprint or 5 burpees IC.  Each of the 17 PAX had to decide whether to lead the group in a 100 yd sprint or a set of Burpees x 5 IC.
  • The ‘notasport’ field witnessed approx. 9 100 yd sprints and 40 IC burpees.
  • “the punishment would have been the choice of a down and back sprint (200 yds) or 10 IC burpees.”
  • Mosey to the pull up bars.  PAX preformed 3 sets of stacked chin ups and step ups.  set 1: 1 chin up, 1 step up (paired steps = 1), set 2: 3 chin ups, 3 step ups, set 3: 6 chin ups,  6 step ups.

American Hammer x 25 IC, ABCs IC, Pickle Pavement Pounders x 15 IC, Flutter Kicks x 25 IC, Guantanamo Bay x 2 rounds

17 PAX, 0 FNGs
“True love is this; to lay down one’s life for another.”

How can we live this out in our day-to-day lives?  What does this mean for us 21st century men?

I immediately think of the stories of courageous solders jumping on grenades and saving the lives of their comrades.  However, most of us will never be put in the position where we have the opportunity to save someone’s life by sacrificing our own.  Or do we?

We have opportunities each day to live unselfishly to ‘die to self’, to serve, and to put the needs of others above our own.  We could live this life for ourselves, amassing material goods, striving for renown, and running after things that please us.  Or we could prioritize our wives, our children, our friends, our co-workers, and the needs of the stranger above our own.  In this way we ‘lay down our life’ and sacrifice our own comforts, pleasures, and desires.

As we grow in a relationship with Christ we die to ourself and take up our cross to live our lives for HIM out of gratitude and as a good servant serving a good Lord.

So, I challenge us to sacrifice our lives today and watch the 2.0’s while the M goes grocery shopping, turn off Slack, put down our phones, and play with the 2.0’s.  Call a brother and share a kind word.  The things that the Spirit is prompting you to do but the ‘business’ of life reprioritizes these that should be the priority.

Damn, it was nice to see a crowd roll out today.  The mumblechatter was excellent, we had fun.  The fellowship definitely pushes one to accelerate.  There’s something about shared suffering that really grows ones relationships with others.

Prayers requested for OP’s family relations who just lost a loved one, Bailout’s employee who experienced a robbing, Photoshop’s aunt who is undergoing surgery, and Plan B’s co-worker that he would experience God in a convicting way.


THE SCENE: A brisk 29 degrees. Light breeze

SSH x 25
Shoulder Taps x 10
Bobby Hurley x10
Mosey lap
11s – Captain Thor, bear crawl, tempo merkin, crawl bear

Slingshot Indian Run x2 – the first time you reach the front, you have to slingshot around and make another lap

Pattycake merkins x 25

CMU curls x 300 w/ partner. Reps only count while partner is cherry picking, rotate as needed.
Pickle Pounders x 15
Flutterkicks x 20
Freddie Mercury x30
“Be sober-minded; be watchful. Your adversary the devil prowls around like a roaring lion, seeing someone to devour.” 1 Peter 5:8

Don’t let someone else or your circumstances steal your joy. Trust in the Lord. 

Make sure the people you care about most know exactly that. It’s often hard to use words with those closest to you, but make the effort – its worth it.
F3 was made for the cold. Really, it was just made for anything. I love how 4 of my brothers showed up, put in work and got better with me today. What a privilege! 

Halloween Eve at Bermuda Triangle

THE SCENE:  Just shy of 60 degrees.  Crisp air, with the scattered clouds back-lit by a brilliant moon.  Hearts.

F3 WELCOME & DISCLAIMER:  We had an FNG, so I tried extra.  Luckily Gus was 30 seconds late and therefore unable to observe and criticize.


SSH x 20 IC
High Knees x 15 IC
Daisy Pickers x 15 IC
Imperial Walkers x 10 IC
Arm Circles x 10 IC
Reverse Arm Circles x 10 IC


Mosey to opposite end of senior center.

Find a spot on the wall and perform the following circuit:

  • Bear Balls to the Wall x 1 OYO (i.e., walk it up until parallel with wall, then walk it back down)
  • Merkins x 20 OYO
  • Bear Balls to the Wall x 1 OYO
  • Squats x 20 OYO
  • Bear Balls to the Wall x 1 OYO
  • Burpees x 20 OYO
  • Mosey one lap around the senior center

Rinse and repeat circuit.  Many times.


LBCs x 10 IC
Flutter Kicks x 20 IC
Freddie Mercury x 20 IC
Mountain Climbers x 20 IC
LCBs x 10 IC

COUNT-OFF & NAME-O-RAMA:  12 PAX (1 FNG):  Vocals, Ups, Judah, Gepetto, Snookie, Tomb Raider, Beauty Shop, Lipton, Gus, Transplant, Sapling (FNG), Toms

CIRCLE OF TRUST/BOM:  YHC recently read the Modern Thinker’s Creed, by Steve Turner, and read the following excerpt to the PAX:

If chance be the Father of all flesh, disaster is his rainbow in the sky and when you hear “State of Emergency!” “Sniper Kills Ten!” “Troops on Rampage!” “Whites go Looting!” “Bomb Blasts School!” It is but the sound of man worshiping his maker.

Read the whole thing here.  YHC encouraged the PAX to remember that whatever comes their way today, chaos does not dictate our course.

MOLESKIN:  TCLAPS to our FNG, Sapling, who just kept working.  I wish I had been that composed after my first beatdown.  Also TCLAPS to Gus for setting the pace.  I was running on E at the end of set 5, and knowing Gus was running his mosey lap alone was the thing that kept my squirrel flying.  Finally, Tomb Raider.  You’re a monster, and I hope you burn that bomber jacket.


Eli Grow Legacy 8k is this weekend.
MAM needs volunteers for its physical fitness test this weekend.
Small flag Pirtle and his family are moving and could use help this weekend with boxes and such.

Back to Back

THE SCENE:  Slightly chilly 46 degrees

F3 WELCOME & DISCLAIMER: YHC had to do the disclaimer 3 FREAKIN TIMES because people were late.  Believe me, disclaimer was not missed!!

Daisy Pickers IC x20 (Sir Mix-A-Lot complained about too many Daisy Pickers… WEAK!)
Lap around the track doing Power skips on the straight aways.
SSH IC x20
IW IC x20

1 Mile Burpee Indian Run: Pax divided into 2 lines and the last two of each line would drop down for 3 burpees and run to the front of their corresponding line while the next pax dropped to do 3 burpees.

1 Mile run around the track with running backwards the last 100m of each lap.
Mosey to the Tower of Terror.

Tower Suicides: Pax ran to the second level of the parking garage, then back down to the first. Back up to the third level, then back down to the first.  Suicide took the remainder of the time.

None of that weak stuff.  We came to RUN.

15 PAX

After the trip to Puerto Rico, the overwhelming thing I learned was Jesus is enough.  I dont need another house, or a nice house, another car or any other THING.  Jesus is enough.  Don’t forget that these things will all go away one day and all that will be left is Jesus.  Dont trade Jesus away for these things.  Let Jesus be your all.

MIB hurt his knee but didnt go home!  He pushed through like a real HIM and continued to be a part of the workout.  Even when sitting down, he continued to stretch and do work!  TCLAPS to MIB!  Today was day 2 of a back to back Q for YHC and I am smoked.  Both days we ran over 3 miles while doing work.  Proud of the two men who were with me both days.  Shout out to Bookworm and Park Bench!

Buy a Fight for Micah patch from YHC for $15 to support St. Jude and show Micah how much we love that lil dude!

Tower of Terror Strikes Again

THE SCENE:  Warm, but not uncomfortable

F3 WELCOME & DISCLAIMER:  Given in full.


SSH x 25 IC
Squats x 10 IC
Imperial Walkers x 10 IC
Daisy Picker x 10 IC
Arm Circles x 10 IC
Reverse Arm Circles x 10 IC

Mosey to Tower of Terror, doing Butt Kickers and High Knees along the way.


Go up – Run up one level, run backward up the next, until top.
Go down – Hugging the left wall at all times, run down to the corner, Bear Crawl across to next corner, run down to next corner, until bottom.
Go up – Run up one level, run backward up the next, until top.
Wait for it.. – YHC chose marker about halfway between the center of the garage roof and the wall.  Mosey to marker, sprint the rest of the way. Peform Squat Jumps x 5 OYO.  Rinse and repeat for 10 total sets (taking 10 count after set 5).
Go down – Hugging the left wall at all times, run down to the corner, sprint across to next corner, run down to next corner, until bottom.
Go up (just kidding) – Sprint to speed bump, mosey to next, sprint to next level.  (This was a little choppy since ROTC started using the garage around this time.)

Mosey back to Startex for Mary.


Flutter Kicks x 50 IC
American Hammer x 20 IC

COUNT-OFF & NAME-O-RAMA:  9 PAX (1 FNG) – Beauty Shop, Soybean, Cooties, Park Bench, Carhop, Snookie, Sir Mix-a-lot, 3 Doors Down (FNG), Toms

  Something wise and memorable.

MOLESKIN:  Always do your BackBlasts sooner rather than later, folks.

ANNOUNCEMENTS:  Camping trip on Oct. 12.

Monopoly at the Berm (October 9)

THE SCENE: Warm, breezy, high 70s. Q: Lipton

Abe Vigoda, Arm Circles OYO
We played F3 Monopoly. It’s really simple. We went to the square in the parking lot and saw a series of blue cards in the shape of a Monopoly game board. Each card represented a piece of the game, with instructions. We got in two groups of four and made our way around the board.

*Unless otherwise stated, foursomes split exercises evenly

  • 50 Burpees 
  • RR (Mosey around Building)
  • ? (Chance): 10 Burpees on own
  • 100 Burpees
  • Visit Jail (30 count break)
  • 150 Merkin
  • RR
  • ? (15 Bobby Hurleys)
  • 200 Imperial Walkers
  • Free Parking (Run to nearest car and back)
  • 250 Lunges
  • RR
  • ? (20 Dolly)
  • 300 LBCs
  • Go To Jail. Bearcrawl to Jail and back
  • 350  Squats
  • RR
  • ? (10 Burpees)
  • 400  SSH
  • Go!– Finished


Mountain Climber Merkin (1 leg, 2 leg, 3 leg, down); Protractor; Box Cutters

8 PAX. Lipton, Hops, Laettner, Transplant, Bailout, PhotoShop, Snookie, Beauty Shop.


In her book Grit, Angela Duckworth claims that more than anything else, success is determined by perseverance, or grit. It is that thing in each of us that helps us to get up after we’ve been beaten down.

She offers 3 Simple Rules: 1) Do a hard thing, 2) You get to pick, 3) You can quit, but not at any time.

There are a lot of things in life that encourage us to quit. Jesus doesn’t always call us to some outrageous pursuit, but often to simply stand (Rev. 2:10). We encouraged each of the PAX to have the grit and determination needed to stand up when running away would be easier.