Four Corners at Old Forest

THE SCENE:  High 30s, cool.



SSH x 50 IC
Imperial Walker x 10 IC
Hillbillies x 10 IC
Daisy Pickers x 15 IC
Arm Circles x 10 IC
Reverse Arm Circles x 10 IC


Four Corners:
–  Station 1:  Burpees x 15 OYO, Sprint to Station 2
–  Station 2:  Merkins AMRAP until relieved by Station 1, Bear Crawl to Station 3
–  Station 3:  Double Jumps AMRAP (Mini-Jump Squat immediately followed by Jump Squat is 1 rep) until relieved by Station 2, Sprint to Station 4
–  Station 4:  Dry Docks AMRAP until relieved by Station 3, Mosey to Station 1

Each group made three full rotations


Remain in Four Corners positions:
–  Station 1:  Fingertips to Shoelaces x 20 OYO, Sprint to Station 2
–  Station 2:  Freddie Mercury AMRAP until relieved by Station 1, Bear Crawl to Station 3
–  Station 3:  Big-Boy Situps AMRAP until relieved by Station 2, Sprint to Station 4
–  Station 4:  Gas Pumps AMRAP until relieved by Station 3, Mosey to Station 1

One full rotation completed.

COUNT-OFF & NAME-O-RAMA:  29 PAX (1 FNG):  Blart, Mirage, Shoestring, Soybean, Handsy, Hall Monitor, Dewey, Park Bench, Bartman, Combination, Sir Mix-a-Lot, Altar Boy, Carmen San Diego, Lil’ Sebastian (FNG), MIB, Chioccetti, Four Eyes, ISS, Jail Bait, Crayfish, Monk, Mama’s Boy, One and Done, Hot Sauce, Teacher’s Pet, Doc Hollywood, Hitch, Lodge, Toms

CIRCLE OF TRUST/BOM:  Advent is upon us.  We each experience suffering in some form on this earth.  YHC shared that his hope is found in God coming down, and the promise that one day God will reconcile to himself all creation.  YHC encouraged the PAX to think on that promise this season.

MOLESKIN:  What a great morning.  The KotB may be heading out of the loop (looking at you, Sandlot), but we don’t have to.  That’s still a win.

ANNOUNCEMENTS:  No OF run on Tuesday, Dec. 4.

An Inconvenient Turf

THE SCENE:  A chilling 36 degrees and windy! Beautiful gold and auburn foliage — that we couldn’t really see,  because it was super dark outside!

SSH IC x 15

Imperial Walker IC x 15

Daisy Pickers IC x 10

Mummy Kicks IC x 20

Finkle Swings

Mosey around the bike gate and back to STARTEX


 “Dora 1-2-3 with a side of ‘Surf n’ Turf'”

PAX paired off with the goal of completing

  • 100 merkins
  • 200 LBCs
  • 300 Squats

between both partners.  While one partner does the merkins, LBCs, or squats the other partner completes a “Forest to Sea” routine across the parking lot and back — bear crawling across one way, and crab walking back the other. Partners switch off until all the 1-2-3 routine is complete.

“Global Warming”

PAX in circle of pain hold Al Gore while slowly shuffling in a circle. Q shouts out exercise and amount (or empowers others to do so) (i.e. 2 burpees, 5 bobby hurleys, 5 bodybuilders, etc.) Pax recover and continue Al Gore in opposite direction. Rinse, repeat, and continue until Q is smoked (which didn’t take long : p).


Flutter Kicks IC x 15

LOLs IC x 15 for “L”s x 10 for “O”s on both sides



Freddy Mercury IC x 10

16 PAX (No FNGs): Altar Boy, Blart, MIB, Monk, Park Bench, Mudslide, Doc Hollywood, Combination, Chiochetti, Teacher’s Pet, Jailbait, Handsy, Bottomless, Sir Mix-a-lot, Goldilocks, Dewey (QIC)
YHQ discussed the importance of continuing to live a thankful life beyond the Thanksgiving holiday, even in the most difficult and trying of times.  “Enter his gates with thanksgiving, and his courts with praise! For the Lord is good, his steadfast love endures forever, and his faithfulness to all generations.” Psalm 100:4-5 ESV
Great to be with my F3 brothers this morning! Thankful to be apart of this awesome group!

-Run on Tuesday at OF

-Bottomless will lead intensive stretching routine at OF on Wednesday

-King of the Bluff is next Monday. OF is the only three-peat winner! Let’s make it a four-peat! Bring an FNG and POST at the OLD FOREST on Monday, December 3!!!!

Nobody jumped on anybody


A cool, misty 40º


Welcomed and disclaimed, no FNGs, ain’t nobody professional, etc., expect modifications because Carmen Sandiego is bringing the pain all around the world


SSH (IC) x20, Daisy pickers (IC), x20, appropriately sized arm circles (IC) x20

“Franco Tribute” with partner(s):

  • Squat jumps over partner who merkins  -> sprint length of parking lot
  • Switch roles between jumper and merkiner -> bear crawl width of parking lot
  • Team big boy sit ups -> sprint length of parking lot
  • Team big boy sit ups -> bear crawl width of parking lot
  • Repeat. Each bullet above went from 20 to 5 and back up to 20, by 5s


Abandoned the Shell plan due to wetness, so extra mosey time (15 mins) was donated to Mary.

We did merkins around the world, squats to planks around the world, LOLs (IC x10 per side per letter), Freddie Mercury (IC x20), Iron Cross (for way too long),  Manatee (for not long enough), stranded cockroach (?) ICx10, flutter kicks (IC x 20) (sir mix-a-lot remixed)


15 PAX (0 FNGs) – Dewey, Bottomless, Goldilocks, Mirage, Doc Hollywood, Handsy, Crayfish, One Eyed Willie, Windex, Blart, One and Done, Carmen Sandiego, Sir Mix-A-Lot, Altar Boy, Mudslide

Matthew 11:28-30 – Come to me all you who are weary and burdened and I will give you rest. Take my yoke upon you and learn from me, for I am gentle and humble in heart and you will find rest for your souls. For my yoke is easy and my burden is light.

Challenge: We find rest in Jesus through followership. If we are unable to find rest, we may not be yoked with him or we may be trying to lead.

Sir Mix-A-Lot beached his manatee. Save the manatees.

Tomorrow’s run at Old Forest starts at 4:50 for some hearty (half)marathon prep.

Ruck A Little, Run A Little

  • THE SCENE: A cool 70 degrees


Given and disclaimed


SSH x 15 IC

Arm Circles x 10 IC

Imperial walkers x 15 IC

Squats x 15 IC

Windmills x 10 IC

PAX partnered up. Both PAX performed 20 overhead ruck squats, 20 ruck curls, 20 flutter kicks, and 20 ruck thrusters. PAX 1 the  farmer carried rucks one direction around track, while PAX 2 ran the other direction and caught PAX 1. PAX 2 then farmer carries rucks one direction, while PAX 1 ran the other direction and caught PAX 2. All the above was rinsed and repeated for 5 rounds.

PAX then rucked 1.5 miles around campus.

Ruck to shoestrings x 15 IC

Big boy sit-ups x 15 IC

Jane Fondas x 15 IC (each side)

Hollywood side crunch x 15 IC (each side)


4 PAX: Soybean, Blart, Park Bench, and Bruce Wayne

Colossians 3:23 “Whatever you do, work at it with all your heart, as working for the Lord, not for human masters.”

Proverbs 10:4 “Lazy hands make for poverty, but diligent hands bring wealth.”


4 PAX beat the fartsack and put in some work.

Eli Grow Legacy 8K 11/3/18 at 10am at Tullahoma High School

Way Back Blast (OF 10/8)

THE SCENE:  72 degrees…could be worse



  • 25 SSH
  • 12 Daisy Pickers
  • 12 EW
  • 12 Windmill
  • 12 HB
  • 20 LBAC
  • Mosey around island x2


  • Part 1: Modified BOMBS workout, partner-circuit style
    • Partner 1: run a lap around playground path
    • Partner 2: completes the following circuit (with CMU)
      • Burpees with overhead press x5
      • CMU curls x10
      • Merkins or Derkins with feet on CMU x15
      • BBS x20
      • Squats x25
    • Swap when Partner 1 finishes a lap
  • Part 2: Catch me if you can at the parking lot
    • Lap 1: partner 1 lunge walk forward, while partner 2 does 5 burpees, then runs to catch partner and switch
    • Lap 2: partner 1 crab walk back, while partner 2 does 5 squats, then runs to catch partner and switch


  • One last mosey around the island
  • Flutter kicks x20
  • Box cutters x10
  • Dolly x20 (special thanks Jailbait)
  • LBC x20 (special thanks Bottomless)

13 PAX (1 FNG – Flame Thrower) Doc Hollywood, MIB, Park Bench, Blart, Bottomless, Jailbait, Combination, Huggies, ISS, Mirage, Book It, Crayfish
Reflected on the biblical command to Be Thankful. Gratitude is not simply something we feel, but a choice we make. One way to foster this is through the discipline of remembrance. Remembering and retelling of God’s goodness and faithfulness to ourselves and others is a way to remind ourselves to be thankful. The challenge: set aside time to remember, retell, and be thankful today.
Thankful for opportunity to Q. Note to self, write this beforehand next time….
Camping trip this weekend

New Day | New Week | New Month

Date: 10/01/2018

AO: Old Forest

QIC: Gus

Conditions: 70F – I’ve had better.



SSH IC x 25
Merkins IC x 10
SSH IC x 25
Merkins IC x 10

* mosey to Levitt Shell *

Burpees at Bottom – 1
Squats at Top – 10

SSH IC x 25
Merkins IC x 10

* mosey back to SP *

SSH IC x 25
Merkins IC x 10

Ratchet Shoulder Blaster to ENDEX

Circle of Trust
Count-O-Rama: 20 (1 FNG)
Name-O-Rama: Jail Bait, Mirage, Blart, Huggies, MIB, Teacher’s Pet, Bookworm, Griswold, Combination, Dewey, Bottomless, Park Bench, Soybean, Hitch, Pirtle, Sir Mix-a-Lot, Shoestring, ISS, Gus | FNGs: Silver

BOM: Reject passivity.

Moleskin: Sometimes the simplest workouts are the hardest. This one never disappoints, and neither did the PAX. Griswold Splashed Merlot. Old Forest will likely win KotB.

Brick By Brick w/ Deck of Death

THE SCENE: Steady drizzle at the Startex. Rain subsided around 0600. Torrential downpour during COT.

Accomplished. Mission of F3 was stated. No questions.

SSH x20; LBAC x20; 2 minute stretch OYO (get loose after the weekend); 2 laps around the big island.

Brick by Brick Shuttle Run (credit Teacher’s Pet original)

Pax numbered off 1s and 2s, and split into two lines. First in line for the 1s retrieved one coupon, then the next, then the 2s followed suit. While waiting to shuttle run, PAX held high plank or crab hold. After completing each shuttle run, PAX preformed in order:

  • Burpees x15
  • Big Boy Sit-ups x15
  • Burpees x10
  • Big Boy Sit-ups x10
  • Burpees x5
  • Big Boy Sit-ups x5

Upon completion by all PAX. YHC broke out the Deck of Death.

Spades = Burpees; Clubs=Merkins, Hearts=Squats, Diamonds=American Hammers.

Cards were flipped until ENDEX.

Incorporated into THA-THANG
8 PAX (No FNGs). Handsy, Jail Bait, Doc Hollywood, Mirage, Sir Mix-a-lot, ISS, Combination, Blart (YHC)
Matthew 7:1-12.
Be more concerned with the plank in your own eye then the speck in your brothers. Be an encouragement to everyone around you. Prayed for Jailbait’s new baby girl.

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!

No Time to Get Ready

Date: 09/11/2018

AO: The Ruins

QIC: Gus

Conditions: 63F and breezy – real nice



No Warm-o-Rama; we just got to work.

The PAX moved out, with Hitch leading the way. Most Men wore rucks or weight vests; a few did not. That weight was surrendered or redistributed at times. Hitch and I reminded the Men at various points about the thoughts, feelings, and external circumstances that the firefighters would have experienced on 9/11/2001 and encouraged the Men to continue onward. The last three ascents were executed in silence.

Thirty trips up x 73 stairs = 2,190 stairs

God bless America.

Circle of Trust
Count-O-Rama: 25
Name-O-Rama: Hitch, Mama’s Boy, Blart, Bookworm, O Positive, Shoestring, Chioccetti, Crayfish, Beaker, Billy Blanks, Rapunzel, Handsy, Pirtle, Tomb Raider, Captain Obvious, Yard Sale, Iced T, Boucher, Rabbit, Speaker, Teacher’s Pet, Daniel Tiger, Toms, Reznor, Gus | FNGs: N/A
BOM: In a time of crisis, there is no time to get ready. You have to be ready. The firefighters, policemen, and other first responders who took the call on 9/11 had no time to become stronger mentally, emotionally, spiritually, or physically; no time to set things right with their families; no time to add to their legacies; no time to become a better version of themselves that may be more capable of doing what needed to be done. The time is now to act and prepare for the crises that will inevitably come. It’s why we Post, and it’s why we support our Brothers.

Be sober-minded; be watchful. Your adversary the devil prowls around like a roaring lion, seeking someone to devour. Resist him, firm in your faith, knowing that the same kinds of suffering are being experienced by your brotherhood throughout the world. And after you have suffered a little while, the God of all grace, who has called you to his eternal glory in Christ, will himself restore, confirm, strengthen, and establish you. To him be the dominion forever and ever. Amen. 1 Peter 5

Moleskin: This was our second time to do a memorial stair climb on 9/11. I look forward to many more.

The Fast and the Furious; Barracks Drift

THE SCENE: Muggy, Humid, perfect conditions for my sinus infection.  An occasional breeze through the parking garage partitions gave a tantalizing respite.

F3 WELCOME & DISCLAIMER: Completed while Bookworm and Soybean struggled to lodge the shovel flags into the Barrack substrate.  A foreboding sign of penalty burpees to come.

WARM-O-RAMA:  Rucks on; Michael Phelps IC x 10, Shoulder Taps IC x 10, Windmill IC x 10, Imperial Walker IC x 10.

Mosey over to the parking garage to reenact the Fast and the Furious 3.

  • PAX hoisted ruck sack overhead and jogged up the ramps, one PAX carried a coupon consisting of a 5 gallon bucket filled with rocks.
  • 1st Landing; Overhead presses IC x 3, Curls IC x 3, Merkens IC x 3
  • Coupon switch and jog to the next level.
  • 2nd Landing: Overhead presses IC x 6, Curls IC x 6, Merkens IC x 6
  • Coupon switch and jog to the next level.
  • 3rd Landing; Overhead presses IC x 9, Curls IC x 9, Merkens IC x 9
  • Coupon switch and jog to the next level.
  • 4rth Landing; Overhead presses IC x 12, Curls IC x 12, Merkens IC x 12
  • Coupon switch and jog to the next level.
  • Back down to Level 4 and repeat 3 sets, 12 reps.  Continued down decreasing rep counts by 3.

Brief cool down hike around the track and headed back for a modified ‘rinse and repeat’

  • A faster paced version of the above keeping rep counts at 3 for each exercise to the top and back down via stairwell.

1 minute of American Hammer with Rucks in front.

5 PAX present and accounted for

One of my homeless friends ‘Jo-Jo’ is a pretty fun guy to be around.  He always has a goofy sense of humor like a circus clown and is very transparent.  I often ask him to pray over us before we leave.  He has a way of praying that is straight from the heart and the tears he sheds are real.

One evening he was gimping around after a convenience store manager shot him in the lower back with a 45 after some sort of failed heist? the previous week (a miracle he was even walking).  I’m not even sure why he was out on the street and not in jail but this is Nutbush.  Anyway,  we had a good visit, he prayed for all of us, the type of prayer that is a ‘direct line’ to the Big Guy and we parted ways.

I minute later we see JoJo hobbling into the Mapco convenience store.  Another minute passes before he is getting booted out by the manager, his athletic shorts bulging with lifted goods.  Batteries, transmission fluid, oil, and just about everything else is falling out of JoJo’s midrift as the manager mother f’s him to the curb.

Now, we had a sad laugh over the slightly inebriated JoJo but upon closer introspection, I can see a lot of myself in JoJo.  I steal from God, His time, His treasures, His talents.  The things that He’s given to me are often misused, abused, or neglected.  On Sunday, I’m lifting my hands in praise, entering into repentance, thankful for the opportunity to worship.  Come Monday, Thursday, I’m missing opportunities to proclaim His hope, slacking off on time spent in prayer, in the Word, in relationship.

Let us challenge and encourage us daily to prioritize the first HIM (the ‘I am’).

The PAX maintained a pleasant quit resolve throughout.  Appreciate, Bookworm calling out the rep counts in cadence.  I think the rest of us were just trying not to choke on our own sweat.  Thankfully, the shovel flags stayed firmly planted.

ANNOUNCEMENTS:  The homeless ministry I’m a part of is called Compassion Party on the Road (CPR) whom our very own Crayfish was instrumental in launching through Jacob’s Well.  If you, your M, or 2.0’s would ever like to hang out with our street friends in Berclair and Nutbush, we’d love to have you.  My family often comes, especially over the summer months.  the 2.0’s enjoy the swearing and rare violence.  Great life lessons in real time. 

You can come out with us, or get some folks together and supply the meals one Wed. a month, currently the 3rd and sometimes the 4th weeks are open.

We meet each Wednesday at the Walgreens (back lot), at 6 pm.  We carpool from there usually serving 30 -40 per night.