Beast Week Medley Beatdown

THE SCENE: Cool, windy, but still shorts weather. Flags needed to be planted especially deep today. We needed a good mix for this morning’s workout. 

PAX were given instruction that when an exercise was called, their implied task was to move the starting position immediately after that exercise was called. The preparatory command “Starting position” and command of execution “Move” would not be called. This would be maintained throughout the workout in order to be able to switch between exercises rapidly. 

Done to the beat of Turn Down for What by DJ Snake and Lil Jon. 

  • Merkins ICx30 (I had planned for 20, but I think we did 30 – could be wrong)
  • Squat ICx30
  • Pickle Pounders ICx30

Done to the beat of Remember the Name by Fort Minor

  • SSH fast ICx50
  • Mountain Climbers ICx20
  • Pickle Pounders ICx20
  • Monkey Humpers ICx20
  • Carolina Dry Docks iCx10
  • Burpees OYOx20

Mosey to baseball field


STARGAZER SHOWDOWN (similar to Drill Instructor in the Lexicon), but this was a competition. 

PAX were in a circle around YHC and would move to the starting position of the SSH, Merkin, Stargazer, and Squat at the Q’s instruction. Whenever YHC called Squat, the last individual to assume the starting position of a squat (which is just standing), would take 3 steps to the rear and would be eliminated, but would continue performing the exercises. PAX moved rapid succession from those 4 positions until there were only 2 remaining. After much flailing around on the ground and moving from said starting positions, Halpert was able to pull out the big W for this round of Stargazer Showdown.

Mosey to parking lot

  • SSH ICx30
  • Mountain Climbers ICx20
  • One Armed Pickle Pounders ICx20
  • Monkey Humpers ICx10
  • Carolina Dry Docks ICx10

Mosey to baseball field

PAX performed a Sidewinder approximately 15 yards, Bear Crawled 15 yards, Sidewinder again 15 yards, and then short mosey. A sidewinder is when PAX are on their backs, knees at a 45 degree angle, feet interlocked, hands on chest, and PAX must move by moving on their backs while using their core to lift butt and chest off the ground. Something like this >>>

But we looked better doing. 

Songs during this section included:

Can’t Hold Us – Macklemore, High Hopes – Panic at the Disco, Welcome to the Jungle – Guns N’ Roses, Midnight Train to Memphis – Chris Stapleton, America – Santana, Hi Voltage – Linkin Park

PAX then moseyed around the speaker during the song Another One Bites the Dust by Queen. When the phrase “Another one bites the dust” was sung, all PAX would do a burpee and then would resume moseying until the phrase was repeated or until the song was over.

Mosey to parking lot.


Bring Sally Up – Partner Situps 

Flower – Moby (duh)

Closed out to the tune of Iron Man by Black Sabbath and performed:

  • American Hammer ICx20
  • Pickle Pounder ICx20
  • LBCs ICx20
  • Flutter Kicks ICx20
  • American Hammer ICx10
  • Pickle Pounder ICx10
  • LBCs ICx10
  • Flutter Kicks until EndEx ICx30


16 PAX – 0 FNG. Rocket Launcher, Billy Blanks, Escargot (couldn’t tag you), Tremor, Finkle, Boudreaux, Lazy Boy (couldn’t tag), Snowman, Dotson (Couldn’t tag), Slic Nut, Rabbit, Roots, Gas Mask, Moneybags, Halpert, Grimace (Q)

Men are meant to do hard things. This workout was designed to not give PAX a break. We moved rapidly between exercises and the only downtime was when YHC was verifying the next exercise or movement on his phone. We pushed for a solid 45 minutes at a high intensity, and everyone should have hit muscle failure at some point (or been darn close).

This workout should not be the hardest thing you do today. You should put the same or more effort into your relationships, your work, your family, etc. Be intentional about how you’re spending your time. If you don’t plan for “it”, “it” won’t happen, whatever “it” is. Push yourself outside of F3. Know when to take breaks, but when you’re not, work hard at whatever it is that you’re doing.

Several PAX and their Ms are having 2.0s soon. Prayers for the little ones on the way and those Ms giving birth. Prayers for those traveling this week.
Slots’ last Q on Friday at the Levee. Do it.

Blazing Spartan

THE SCENE: 53°. Finally fall. Grass was wet, therefore shoes got wet. And socks. The PAX were prompt. Even Meter Maid, which was odd and left me feeling a little confused. Almost as if I never really knew him at all back our days as “dem OG Levee boyz”. That was our band name. Proud Papa Willam E. Banks was there, too. He used to leave before we took the post-beatdown picture. Today he stayed (spoiler alert). Newborns change you, man. And you change newborns. Weird how that works. What a world.



THA-THANG: The Spartan (30 Rounds of Boredom)

  1. Run 100 yards + 10 Merkins + walk back together to starting line
  2. Run 100 yards + 10 Merkins + walk back together to starting line
  3. Run 100 yards + 10 Merkins + walk back together to starting line
  4. Run 100 yards + 10 Merkins + walk back together to starting line
  5. Run 100 yards + 10 Merkins + walk back together to starting line
  6. Run 100 yards + 10 Merkins + walk back together to starting line
  7. Run 100 yards + 10 Merkins + walk back together to starting line
  8. Run 100 yards + 10 Merkins + walk back together to starting line
  9. Run 100 yards + 10 Merkins + walk back together to starting line
  10. Run 100 yards + 10 Merkins + jog back together to starting line (just to mix it up)
  11. Run 100 yards + 10 Merkins + walk back together to starting line
  12. Run 100 yards + 10 Merkins + walk back together to starting line
  13. Run 100 yards + 10 Merkins + walk back together to starting line
  14. Run 100 yards + 10 Merkins + walk back together to starting line
  15. Run 100 yards + 10 Merkins + walk back together to starting line
  16. Run 100 yards + 10 Merkins + walk back together to starting line
  17. Run 100 yards + 10 Merkins + walk back together to starting line
  18. Run 100 yards + 10 Merkins + walk back together to starting line
  19. Run 100 yards + 10 Merkins + walk back together to starting line
  20. Run 100 yards + 10 Merkins + walk back together to starting line
  21. Run 100 yards + 10 Merkins + walk back together to starting line
  22. Run 100 yards + 10 Merkins + walk back together to starting line
  23. Run 100 yards + 10 Merkins + walk back together to starting line
  24. Run 100 yards + 10 Merkins + walk back together to starting line
  25. Run 100 yards + 10 Merkins + walk back together to starting line
  26. Run 100 yards + 10 Merkins + walk back together to starting line
  27. Run 100 yards + 10 Merkins + walk back together to starting line
  28. Run 100 yards + 10 Merkins + walk back together to starting line
  29. Run 100 yards + 10 Merkins + walk back together to starting line
  30. Run 100 yards + 10 Merkins + walk back together to starting line

TOTAL: 2,400 yards sprinted, 240 Merkins merked


COUNT-OFF & NAME-O-RAMA: 12 dudes: Weezer, Billy Blanks, Meter Maid, Spirit Stick, Cheesesteak, Flatland, Hobby Lobby, Finkle, Woody, Haverford, Flipper, Captain Obvious

CIRCLE OF TRUST/BOM: Let’s be tougher men.

This was the simplest (some said “boring”) workout YHC has ever Q’d. However, despite “some” pining for Gary Glitter and/or Michael Jackson jams, we kept it kid-friendly and merely listened to the groans produced from 2,400 yards of sprints. The goal was 30 rounds, but we fell short. Life is full of disappointments. During coffeeteria, the men joined in celebratory banter around the renaming of Arcadia to “THE WOLF”. It has been spoken into existence. Therefore, it is official. Cheesesteak aka “Some” confirmed that “Neshoba” is Spanish-Cherokee for “wolf”. Pastors always usually tell the truth, so we all left feeling good about the business that was handled.

ANNOUNCEMENTS: There was probably something I should’ve announced, but again, life is full of disappointments.


THE SCENE: 69°. Nice. I peddled up in the midst of a few WolfPAX enjoying a private Gloom Horn concert by the maestro Billy Blanks. As I engaged my kickstand and joined the pack, the last remaining notes of this impromptu recital filled the air (mental note: if BB invites me to dinner on a Tuesday night, politely decline. Judging by the smell of the GH, the Blanks household apparently elects to indulge in a meal of burnt hair and cabbage instead of the traditional American Taco Tuesday feast).


– SSH IC x 15
– Plank Jacks IC x 15
– Seal Jacks IC x 15
– Chilly Jacks IC x 15

THA-THANG: We moseyed to the “BIG FIELD” behind the school and prepared to participate in Lobocides. Google it. Four lines of cones were strategically placed +/- 25 yards apart. We did seven rounds of suicides, with a different Mode of Transportation (MOT) each round. Each time the WolfPAX crossed the starting line, they performed that round’s exercise (obviously).

Round 1: 5 Burpees (MOT = run)
Round 2: 10 BBS (MOT = backwards run)
Round 3: 15 Merkins (MOT = carioca)
Round 4: 20 Bonnie Blairs (MOT = run)
Round 5: 15 Shoulder Taps (MOT = backwards run)
Round 6: 10 Groiners (MOT = carioca)
Round 7: 5 Burpees (MOT = run) NO TIME. THERE’S NEVER ANY TIME.

MARY: 5 Burpees, because we didn’t finish the last round of Lobocides.

COUNT-OFF & NAME-O-RAMA: An actual #BakersDozen of Wild Wolves: Hot-n-Ready, Charles Eduardo Cheese, Ike, Shoelaces, Shag (yeah, baby), Black Diamond, Landline, Willam Blanks, Stretch Armstrong, Slots, Oscar, Blart, Cpt. Obvious (QIC)

CIRCLE OF TRUST/BOM: Life is 10% what happens to me and 90% of how I react to it.” – The homie Charles “In Charge” Swindoll

MOLESKIN: We did our work on the “BIG FIELD” today, which had apparently been lined for soccer notasport by one of the Riverdale Elementary School kindergarten classes, underscoring the fact that no one cares about the sport. Shout out to Landline for posting this morning. He was the only member of the WolfPAX that left BC to go pick up his M and newborn from the hospital. Tell us again why you fartsacked. Slots brought pumpkin spice cold brew ladydrink for coffeeteria. Thankfully, he had announced earlier that Chuck E. Cheese would be taking over as AOQ next week. What a tragic mistake to make on his last day in power. His legacy will forever be tarnished.

ANNOUNCEMENTS: Plant Tupelo, if you want. Also, Slots is quitting F3 to move to [redacted] to begin training to lead the resurrection of the NWO Wolfpack. Look for him to begin making appearances on WWE’s Monday Night Raw in Q1 of 2020.

Taking Route 66 to Dora at the Levee

THE SCENE:  73 degrees
Done & Done

15 Daisy Pickers IC
15 Bat Wings IC

Route 66 – Merkins
Mosey to Football Field Parking Lot

Partner up for Dora
50 Burpees
100 Peter Parkers
200 BBS
300 Squats

Flutter Kicks
25 LBCs IC
25 American Hammers IC

25 PAX, No FNGs

It’s often said that change is the only constant in life. If it’s the only constant in life, why is it so hard? Why am I so bad at it? For those that don’t know, I’m going through a lot of change. I’ll soon be moving to Virginia, after living in Memphis for practically my entire life.  My goal in this is to embrace change and learn how to accept it and thrive in it. The first lesson I learned is that you have to rely on your faith, your family and your friends. Talk to people when you begin to wrestle with life decisions. I didn’t and struggled silently for some time. When you open up about what’s going on in life, it a huge burden gets lifted. F3 is more than a workout. Do life with these guys. 

Great morning. I’m going to miss being out there with you all each morning. See you on Thanksgiving!


Sparky’s September Stair Challenge Club  this Friday. 5:30am. Butler Ave. Parking at Tom Lee Park. 37 Flights of stairs. 1 hour.

Carpe F3


The Greenest of all Miles; 76 and danky



Get loose. Get loose. Get loose, get loose, get loose.


Partner up into 3 pair.




*Each pair was assigned a challenge to discuss the “F” that their pair represented during the 4 mile run; F1 to discuss fitness’, F2 to discuss ‘fellowship’ and F3 to discuss, you guessed it, ‘faith’. As in, discuss, what does that ‘F’ mean to them, what successes and/or challenges are you having and any words of encouragement they could share with the PAX at the conclusion of the run by designating a spokesman from his respective pair.


THA THANG: Run 4 miles

  1. Mile 1: Run 1 lap  counter-clockwise around lake
  2. Mile 2: Run 1 lap counter-clockwise around lake
  3. Mile 3: Run a different route, turn around and on the way back upon arriving at the bridge, each PAX did Merkins x 25 OYO then sprinted over the bridge and hold Al Gore while awaiting the arrival of your partner
  4. Mile 4: Run 1 lap clockwise around the lake; 4 PAX did Dips x 25 OYO on a rando park bench while awaiting PAX to catch up
  5. Finish up run at shovel flag



8, including 2 Ruckers who joined for COT and PLC; Sparky, Speaker, Upgrade, Slater, Billy Blanks and O Positive (YHC) + Ruckers: Snowman and Nature Boy (WOO!)



Personally, Professionally, Physically, Emotionally and Spiritually.

Grow. Learn. Prepare (do the work). Seize your opportunity.

Where are you? Accelerating, Idling or Decelerating?


Miles. Then PLC.


See: Preblast

Dirty McDora at the Levee

THE SCENE:  Cool, dark. I arrived around 0515 and wrote my weinke out by the light of the moon (actually it was the security lights around the concession stand). In the distance, the bobbing headlamps of the pre-ruckers were slowly approaching. Halpert started the percolator early, but as 0530 approached, he lamented making so much. King of the Bluff would be light today at the Levee, just how YHC likes it. 


SSH x20; Daisy Pickers x10; Imperial Walkers x15; Merkin x5; Tempo Squat x10


We made the loop around HHS, stopping every quarter mile for: 12 Merkins IC; 12 squats IC; 12 flutter kicks IC. This routine is what we call The Dirty McDeuce. At each quarter mile stop, some PAX planked up and others went back for the six. 

At our third stop, a gray Nissan sedan swerved into the driveway. We got up and out of the way just before being run down. The Nissan sped into the next parking lot. Rabbit and Homie emerged! 20 minutes late!

At the last stop, we did a round of Dora. PAX paired up. P1 started exercises. P2 ran forward about 30 yards, did 5 smurf jacks, then backpedaled back. Each pair did:

100 hand-release merkins
150 big boy sit-ups
200 Bonnie Blairs (or however many until 0608, when we headed back to the flags). 

Gas pumps; Hello Dolly (thanks, Nature Boy!); YHC called on Billy Blanks next and he inexplicably called for a lap around the lot! Terrible! We had about a minute left for a low plank hold.

16 PAX – Roots, Steinbrenner, Halpert, Moneybags, Homie, Rabbit, Boudreaux, La-Z-Boy, LinkedIn, Spirit Stick, Pablo, Pebbles, Billy Blanks, Royal Caribbean, Nature Boy, Soybean (QIC)

I injured my hip over a month ago and have been slowly recovering. It’s kept me from working out for about 4 weeks. For many men, hitting some kind of valley (brought on by injury, marital issues, financial stress, and lots of other things) can make us want to withdraw. Because I haven’t been able to workout how I’d like, I’ve wanted to withdraw completely – sleep in and not do any form of exercise. Two things have helped keep me engaged:

  1. Ownership – Take responsibility for something. If guys are counting on you to be present, you’re more likely to show up. Within F3, sign-up to Q workouts, volunteer to help with AOQ or Region tasks. 
  2. Shield Lock – I meet with 3 other guys every other week. They ask hard questions about my King (fitness), Queen (diet), and Jester (sins that I regularly struggle with) and they hold me to a high standard. That helps keep me going even when I don’t want to. 

Who’s keeping you accountable? Who are you keeping accountable? Don’t let yourself or the men around you sink when they hit the inevitable valleys of life.

Awesome morning at the Levee, as always! Triple Claps to Halpert for making gallons of very hot coffee; Billy Blanks for always picking up the six and encouraging the PAX; Rabbit and Homie for not running us over; Father Time for saving us from all those Bonnie Blairs. Had some good PLC conversation with Pebbles about the positive impact F3 has made in both of our lives. 

Regional VAPE session Thursday, 9/12, 8-9 PM at Central BBQ on Summer. Read about it in the Preblast and SHOW UP!

Mighty KOTB push

THE SCENE: perfect?
F3 WELCOME & DISCLAIMER. Given….. 5 principles of f3

20 SSH, 10 Windmills, 10 Daisy pickers, 10 Hillbillies all IC
Merkin Mile. pause every quarter mileish for 25 Merkins. We had a fortune teller in our midst that was doling out free fortunes for the group. At each stop we read….. our fate. Sprinkled in were an additional

  • 24 Carolina Dry Docks
  • 31 Merkins
  • 64 Squats
  • 67 Burpees
  • and alot of jump lunges and alligator merkins while waiting on the 6

20 IC Freddie Mercuries, Billy Blanks – Reverse crunches 20 oyo, Slots – OG AOQ Redlight Green Light Yellow Light
15 Pax, video wasn’t recording… fail. Gomer, Gunshow, Tremor, Slots, Rosetta Stone, Rainbow Warrior, Land Line, Inova, Farmer, Billy Blanks, Beetus, Chuck E Cheese, Iceburg, Speedy (qui), and DHL (FNG….. billy blanks stated he may have thought this was his kick boxing class)
T claps to Chuck E Cheese, and Gunshow who made a valiant effort for KOTB this month. Honestly their effort has given me pause to how i view the KOTB flag, and probably need to send more respect its way. Dismissal isn’t a healthy way to go. Tremor brought more Banana Bread…… it was eaten.


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.

A Comedy of Opportunities

P2, the usual parking lot, was closed as usual.  I parked in P1 beside the cars of the early ruckers, posted the Shovel Flag, and commenced to unloading a plethora of coupons.

This occurred.

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

Tortoise and the Hare BOMBS:  PAX partner up and secure one coupon for the pair.  Partner 1 takes the coupon and starts walking a lap around the parking lot.  Partner 2 performs 1 set of the first exercise listed below, after which he sprints to his partner.  Flapjack and continue until all reps complete, then move on to the next exercise listed.

B:  50 Burpees (5 sets of 5 reps for each partner)
O:  100 Outlaws (5 sets of 10 reps each)
M:  150 Merkins (5 sets of 15 reps each)
B:  200 BBSU (5 sets of 20 reps each)
S:  250 Squats (5 sets of 25 reps each)

OMAHA 1:  As OJ and Bailout both observed, the P1 parking lot was already getting pretty busy.  In the interests of safety, we decided to move the Thang up to P2.

OMAHA 2:  Midway through the Burpees, a solo bicycler stopped and looked at us with intrique.  I yelled over to him that we had room for one more if he’d like to join us; he replied by asking Bailout how heavy that sandbag was.  Bailout told him there was only one way to find out.  So he parked his bike and came over.  Because we’d started with 9 PAX, we had only brought 4 coupons up to P2 with us, with YHC rotating in with the group that had drawn the 80 lb bag.  Now that we had an even 10, we needed another coupon.  So I moseyed back to P1, hopped in my truck (where we’d stashed the extras) and drove it back to P2 and parked it in front of the “Closed” sign.

OMAHA 3:  By 0750, the park ranger had driven by a few times and finally removed the “Closed” sign – apparently whatever event it was reserved for was getting close.  It was time for Mary anwyay, and the Shovel Flags were still posted down at P1.  So we loaded the coupons in to the truck and I drove it back there while the FNG rode his bike and Bailout led the rest of the PAX in an indian run.

Flutter Kicks x20 IC
Aww Yeahs x10 IC (right side)
Pickle Pounders x10 IC
Aww Yeahs x10 IC (right side)
1 minute plank

10 PAX: Bailout, Billy Blanks, Bojangles (FNG), Choker (QIC), Croissant, Dawson, Gun Show, Orange Julius, Paralegal, Potter

Fellowship is the glue that makes men stick with F3.  Guys that don’t return tend to be the same guys that never get connected on Slack, or show up to 2F lunches, or CSAUPs, or other gatherings.  When a FNG posts, help him get plugged into those areas.  Reach out to guys you haven’t seen in awhile and get them back.

At the end of the COT, Croissant challenged us to think about exercises like Aww Yeahs.  He said that he does not participate in them, and that they do not present the best face for F3, especially when female or young pedestrians pass by frequently like they do at the Mothership.  It was very well stated, and was an excellent display of CANDOR.  I appreciate his heart and the grace with which he delivered it.

Silly exercises and locker room humor are fun among the guys.  But we do need to consider our surroundings and the group that we represent to onlookers.  I intend to #dobetter.

8/17 – 2nd Anniversary Convergence, 0700-0800 at Mothership

Alternating Blitzkrieg Miles

THE SCENE: Pleasant, but this is a relative term. My perspective in using ‘pleasant’ comes from 100% humidity and 95.  Even the pre-runners were sweating though not breathing heavy.

F3 WELCOME & DISCLAIMER:  Welcomed everyone, no females to chase away, I’m not a professional, a few shoelaces left untied but I’m not responsible for other’s equipment nor did I wish to interfere with their lacing preferences.

WARM-O-RAMA:  concentrated stretching, legs, hammies, and shoulders utilizing a track cadence (odds/evens) that I/we kept butchering.  More concentration on the cadence count than the stretching.

mile circuit laps around the pond.  Alternating Blitzkrieg miles consists of a normal mile run followed up by a mile of segmented sprints.  Each PAX counted off and took turns picking the distance of the sprints by eyeing up landmarks for the finish line.  Short sprints = short recovery time.  Longer sprints = longer recovery time.  Rule:  PAX had to see the landmark/finish.

1st mile: conversational pace.  2nd mile:  short distance sprints.  3rd mile: conversational pace.  4th mile:  didn’t get to it.

None, though a sprinkling of half ass planks while waiting on the 6 were had.

14 PAX, 1 2.0 (Super Mario),  Gus, Pops, Orange Julius, Billy Blanks, Chyna, O Positive, Speedy, Speaker, Laettner, Patches, Sparky, Farmer, Nature Boy, Tomb Raider

In the chaos are faith is stretched and opportunities for growth abound.  Though we don’t wish for chaos, chaos finds us unexpectedly.  How we respond tells us a lot about our faith.  Is our faith professed only? or is it taking root in our heart?  Let go, surrender to God, be humbled by our lack of ‘control’, and grow.

Chaos moments for QIC this past week include:  rushing M to the hospital who was very sick and gave birth to our daughter, losing Super Mario for an hour on the Shelby Farm trails, blowing a tire en route to the Green Mile 30 minutes prior to start.

Haven’t run in awhile and it felt good in the way it does when its over.  There’s nothing quite like sprints to make me want to splash.

The Blitzkrieg mile broke down into disorganization due to the PAX rebelling and/or my lack of clear instruction.  As a result there were; sprinting for longer longer distances to some fabled landmark in the PAX’s minds eye, jogging in between sprints instead of recovery time, and an odd set of merkins thrown in there?  Hah.  Freed to QIC I guess.

Prayers for OP’s brother Frank.  May God break him down and build him back up, as for us all.