Arcwolftrict 5



SSH x20 IC
Daisy Pickers x15 IC
Hillbillies x16 IC
Arm Circles x10 IC (each direction)

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: 6 tied with 1 point
Set 2: SSH/Flutter Kicks.  Winners: 4 tied (1)
Set 3: Burpees/WWI Situps.  Winner: Speaker (9)
Set 4: Mountain Climbers/Squats.  Winners: 6 tied (1)
Set 5: Werkins/Monkey Humpers.  Winners: 8 tied (1)
Set 6: Carolina Dry Docks/LBCs.  Winners: 9 tied (1)

Final Scores:
Oscar and Runner-Up: 15
Speaker: 16
Innuendo and Slots: 17
Captain Obvious: 19
Choker: 20
Black Diamond and Elvis: 21

Flutter Kicks x15 IC

9 PAX:  Black Diamond, Captain Obvious, Choker (QIC), Elvis (FNG), Innuendo, Oscar, Runner-Up, Slots, Speaker

Set a stretch goal.  Write it down.

Three stops left on my Q Passport tour.  Golf is coming your way!

Sign up for Shield Lock.  Then sign up to help #PlantTupelo.  


THE SCENE: Beautiful Fall morning 70 F with star bright clear skys!!  Ahhhhhh!

F3 WELCOME & DISCLAIMER  PAX were welcomed with F3 Principles and disclaimed as per standard.  

25  4 count SSH IC, 10 4 Count Slow Daisy Pickers, 10 4 Count Arm Circles & Reverse


R is for Run – Welcome Merkin Mile. PAX ran ~9 minute mile pace west on Neshoba stopping every quarter mile (25 OYO Merkins, Jump Squats, Carolina Dry Docks) and back to the Pavilion. (1 mile with exercise 10:43) Encouragement from Come Fly With Me (Classic Sinatra), Thunderstruck (AC/DC), Eye of the Tiger (Survivor)

E is for Elevens – Bonnie Blair Jump Lunges, Bear crawl  ~10 yards to Pavilion for Dips & Mosey Back for another round.  Encouragement from Happy (Pharrell Williams), Born in USA (Springsteen) – Mosey to the District 5

S is for Smurf Jacks – 25 IC 4 count Smurfs accompanied by Roxxanne (Police)

P is for Pickle Pounders – 15 IC 4 count Pounders

EC is for Escalating Cut Flips AMRAP 2 minutes for music completion, BigBoys/Merkins: 5/5, 6/6, 7/7, 8/8 …

T is for RESPECT (Aretha Franklin) Alternating Shoulder Taps to the beat with Merkins at ever repeat of “Respect” or “Just A Little Bit”  (2 minutes plank endurance) 

Mary was Dealers choice:   RW 15 – 4 count LBC, Captain O – 4 Count Flutter Kicks, Slots Two Rounds Red/Yellow/Green Lights, Stretch it Out, Mix it up with 15 IC 4 count Diamond Merkins, Chuck Cheese – Finished off with Box Cutters and Make the Box.

11 PAX – Woody, Land Line, Shag, Slots, Captain Obvious, Pronto Pup, Chucky Cheese, Black Diamond, Swipe Right, Oscar, Rainbow Warrior


Honor God in all you do every day, Learn something, Have fun.  That is what I told my kids as a coach when they were younger.  Here is something further:  Fear the Lord – Beginning of Wisdom but don’t be afraid or worry about this world; Have Faith – Rejoice and give praise in all circumstances; Love God with all your heart, soul and mind and Love your neighbor as yourself.  That is what I see all the time in F3.

Prayers for Adoption process being completed, for Health Issues, for Parenting Mercies and Praise for being able to get out of bed each day.

Putting yourself on the line for your F3 Brothers is a great experience.  But it is just a start and it has to translate to the rest of your life.  It’s too easy to get either complacent or comfortable.  I have to say I’m 54 and got lost in my every day struggle.  Get yourself out of your personal divot. Make a difference.  You will get more back than you put in to it.

Captain O will be guest AOQ for a bit while Chucky is off gallivanting.  See mumble chatter but there are upcoming opportunities for Sat at Mothership for 2.0’s and Rucktober Fest coming up.

District 5 Triathlon

THE SCENE:  With IronPax going on at Blazing Saddle on Wednesdays for the last 4 weeks, I have not been able to post at Arcadia all month. So my new Wolf Pack shirt has just been sitting in the drawer for weeks, waiting for this day, to be unleashed! Glad it was (relatively) cool this morning, as the moisture wicking properties of said shirt leave much to be desired.

SSH 25x IC, Imperial Walkers 15x IC, Hillbillies 15x IC, Daisy Pickers 10x IC, Arm Circles 20x (front & back) IC, Merkins 10x IC
Individual Medley: Have 90 seconds to complete each round of exercises. If you finish early, you get to rest until next round starts. Add one rep to each of the exercises which each successive round.

First Round: 5 merkins, 5 squats, 5 BBSU, 5 burpees.  We made it through 12/12/12/12 round, then did a quick 200 yd mosey, to let everyone catch their breath.

C-L-I-M-B:  Down and back jog after each round.

1 Crown Pleaser, 2 Lt. Dans, 3 Imperial Squat Walkers, 4 Merkins, 5 Bobby Hurleys

2 C/4 L/6 I/8 M/10 B,  3 C/ 6 L/ 9 I/ 12 M/15 B,  4 C/8 L/12 I/16 M/20 B.

Reached the top of the mountain! But still had to go back down.  3/6/9/12/15, 2/4/6/8/10, 1/2/3/4/5.

25x IC Freddie Mercury  (2 sets)
12 PAX: Lochte (QIC), Slots, Captain Obvious, Chuck E Cheese, Gun Show, Gomer, Pig Wig, Landline, Black Diamond, Rainout, Innuendo, Oscar
I caught myself and my wife sitting on complete opposite sides of the room on Saturday night, each scrolling through our phones, paying no attention to each other. Challenge everyone to take some time each day to unplug, be it from your phone, tv, etc., and be present with whoever is most important to you in your life (M, 2.0s, parents, siblings).
By my count, we did 236 merkins today (counting the one at the bottom of each burpee, and the one in each crowd pleaser), and 276 squats (counting the ones in Lt Dans, Imp Squat Walkers, & Bobby Hurleys).

Try Individual Medley OYO, and let me know how many rounds you make it through, until you do not finish before the buzzer.

The Ghost Flag was here today, because reasons.
AOQ passed from Slots to Chuck E Cheese today.


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.

The Cycle at Arcadia

THE SCENE: First day of Fall; last week of the Cubs’ 2019 season. I arrived early to put my kickball bases on the large field near the school. I totally forgot about the actual baseball field. The field was bone dry. 


Short mosey to the baseball field, circled up in shallow right. 

SSH x20; Daisy Pickers x10; Windmill x10; Imperial Walker x15

Stationary 11s with burpees and merkins – everyone loved it. Zero complaints.


The Cycle:
The PAX split into 4 teams of 3, each team started at a certain base.

Home: 10 burpees, bear crawl to 1st base
1B: AMRAP sqauts, lunge walk to 2nd once relieved by Home group
2B: AMRAP big boy sit-ups, broad jump to 3rd once relieved
3B: AMRAP merkins, sprint home once relieved

After one full revolution, it was trivia time:

Name one of 6 players who have hit for the cycle in 2019.
Chuck E. Cheese answered correctly (Cavan Biggio). Penalty avoided. Other correct answers were Jorge Polanco, Shohei Ohtani, Jake Bauers, Trea Turner, and Jonathan Villar.

Rinse and Repeat! 

After our second full revolution, we moseyed to the ditch for some dips. One set of 15, then one set of 10. Lots of chatter about the contents of the ditch. Captain Obvious assured the PAX that Germantown filtered all of their ditch water. Laettner insisted it was sewage. YHC pondered that it could be overflow from the out-of-commission bathrooms nearby. We’ll never know.

One more trivia question: Which MLB has hit the most cycles? The Pittsburgh Pirates! No one guessed it, so we did 10 burpees.

Back to the shovel flag!

Flutter kicks x50; Hello Dolly x20; Rosalita x20

12 PAX, no FNGs: 

YHC shared an illustration from The Coddling of the American Mind. We should raise our children to be raging fires, who feed off of the winds of adversity, not candles that are distinguished with the smallest breeze. Become durable men who raise durable men.

Tupelo launches this Saturday. Join them one Saturday for support!

The Arcadian Trail

Done… As YHC ran in at 5:30

15 Daisy Pickers IC
20 Arm Circles IC
15 Imperial Walkers IC

Arcadia Trail Merkin Mile
25 Merkins
Run Arcadia Trail
25 Merkins
Run Arcadia Trail
25 Merkins
Run Arcadia Trail
25 Merkins

Mosey to District 5 and Partner up for Dora
50 Burpees
100 Overhead Presses w/ CMUs
200 BBS
300 Squats

Court Sprints x3

25 LBCs IC
15 American Hammers IC
15 Flutter Kicks IC

6 PAX (No FNGs)

Exodus 17. Moses had to raise his hands for the Israelites to win the battle. He grew weary and let his hands down. Aaron and Hur came alongside him and held Moses’ hands up and Israelites won.

What opportunities do we have to lift our brothers hands up? And when we are weary can we ask for help?

Had an unexpected detour on my route to Arcadia and had to stop by a gas station… I couldn’t risk the parks department  leaving the bathroom open. Luckily everyone was properly disclaimed as I ran from the parking lot….. GHOST FLAG… It’s still at Arcadia.

VAPE Sept 12

A Series of 5’s

THE SCENE:  A Beautiful 70 degree morning

SSH (IC) x 30; Imperial Walkers (IC) x 15; Daisy Pickers (IC) x 10; Arm Circles (IC) x 10; Windmills (IC) x 10

Mosey with CMU’s through the park to the soccer field


PART ONE: Circuit workout- 5 locations, 1 exercise at each location, 5 reps per exercise, 5 rounds.  The exercise started on one corner of the soccer field, and continued to each corner, and finished at the center of the field.  All PAX started together.

  • 1st corner: Burpees
  • 2nd corner: Overhead press with CMU
  • 3rd corner: Merkins
  • 4th corner: Big Boy Sit-ups
  • Center of field: Squats

There was still plenty of time, so we did another round of the same, with 10 reps at each location.  Then mosey with CMU’s back to the hockey rink for more fun.


  • Ladders (x2)
    • Crab walk to half-court, run back to start
    • Bear crawl to other end of court, run back to start
  • 5’s with Squats and Burpees
    • 1 Squat on starting baseline, run to opposite end, 4 burpees, etc


LBC’s (IC) x 20; Flutter Kicks (IC) x 20; James Bonds (2 rounds through, holding for 10s at each point of the James Bond pose)

Watchita, Innuendo, Gus, Choker, Chuck-E-Cheese, Rain Out, Black Diamond, Rainbow Warrior, Ike, Mudpants, Blart, Stretch Armstrong, Landline, Slots, Hot-N-Ready (QIC)

It’s difficult to not worry about negative people or negative situations.  We should all try to focus on the large majority of our lives that are positive, and not let the negative items that we all deal with occupy too large of a portion of our focus.  Focus on the positive, not the negative.
It was a perfect morning for the VQ.  

Oklahoma part 2

THE SCENE: Soggy and 75. Soggy from humidity, no rain in the last 5 days.

SSH x 20 IC
Imperial Walkers x 10 IC
Merkins x6 IC
Oklahoma – divide the PAX into two teams. Shirts and skins. Pick Captains. Captain sends 1 or 2 men depending on the need. Each PAX must go at least once before another goes twice. 
1v1, winning team takes a victory lap, loser’s team does burpees
Sprint (5 burpees)
Longest throw (6)
Sprint (7)
Longest Punt (8)
Sprint (9)
Longest Catch (10)
Sprint (11)
Pattycake merkins (team with most in 45 seconds) (12)
Sprint (13)
Sprint (14)

Line up tallest to shortest, divide into two teams
Relay race. Losers do 15 burpees
Captain of the losing team gets to pick double or nothing. He elected double. His team lost again (by a hair!) – 30 burpees

4 corners of Mary – focus on form, low reps
Flutterkicks x7
Hello Dolly x7 
Freddie Mercury x7
Jane Fonda x7

We ran by clockwork hill and had some time to spare, so we got in some clock merkins x6 IC and held a plank for our last 45 seconds. 


Does the most important person in your life know that they are? As men, we often get caught up in the competition of life. Most often, its good things that just aren’t designed to be ultimate things (read: work). Take a step back, identify what’s most important and make that your priority. 

Competition pushes men a lot harder than anything else I’ve seen. Great to be with my Arcadian brothers. Great AO. 

Iron PAX is coming. Get ready

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.

Aging into the Abyss with Aiken Arms-n-Legs #hbdQ 7/29/2019

THE SCENE:  7/29/2019 – 72 degrees and lovely



35 SSH

7 Merkins
29 count Back Plank

10 Daisy Pickers
10 Abe Vigoda
10 Tempo Squat
mosey to Ivy-Hole for CMUs

Aiken Legs with CMU

  • 20 CMU squats
  • 20 box jumps
  • 20 CMU lunge
  • 20 CMU split jacks

(Scout Run 1/3 mile)

Aiken Arms with CMU

  • 7 abyss merkins
  • 29 dips
  • 35 clock pendulums with CMU
  • Colt 45

(Scout Run 1/3 mile)

Aiken Legs, round 2

(Scout Run 1/3 mile)

Aiken Arms, round 2 (merkins/dips only)

(Mosey with CMU to street hockey court)


7’s (like 11’s but fewer) – LBCs and Supermans

(Mosey / Scout Run mix 1/3 mile)

Iron Mike x 2 reps (because I had to squeeze that one in there on my birthday)


10 PAX: Chuck E Cheese; Slots; Slicnut; Landline; Ike; Black Diamond; Captain Obvious; Ronnie (F3 Richmond); Proton (F3 Knoxville); Webelo (QIC)


Forgot to prepare for this until driving to Arcadia for BC…  As a follower of Jesus, I began to pray to God for wisdom.
1)  Don’t neglect to make time for prayer in your day, in your life (for kids, wife, work, friends, leaders, current events, and just for relationship with the Father).
2)  If any of you lacks wisdom, let him ask God, who gives generously to all without reproach, and it will be given him.  James 1:5, The Holy Bible.


-Iron PAX Training on Fridays through August at Arcadia, leading up to Iron PAX Challenge in Semptember.

-R(un) for One 5K on August 24 at The Lair (Johnson Park, Collierville); family friendly, laid-back “Run Where You Are” version of nation-wide race; join team “run Memphis” – check Slack for link to register online.  Register early to reserve your shirt.  Supports (un)adopted, a ministry of Lifeline Children’s Services.