Shoestring Birthday Q

THE SCENE: a warm 42 degrees and clear skies



SSH IC x20
Burpees OYO x5
Imperial Squat Walkers IC x20
Burpees OYO x5
Daisy Pickers IC x20
Burpees OYO x5
Mosey around the Parking Lot x3

11’s!! Pax start at one end of Parking Lot and complete 10 squats then mosey to other end and complete 1 Big Boy Sit-up.   Continue adding 1 BBS and subtracting 1 squat, always equalling 11 total reps. Sets are as follows…
10 Squats/1 BBS
9 Squats/2 BBS
8 Squats/3 BBS…
1 Squat/ 10 BBS
Repeat back up the ladder…

Mosey to Playground for Mary

Partner up. Stand by your man
Pax 1: dead hangs from playground and performs 10 leg lifts
Pax 2: American Hammers AMRAP waiting for pax 1 to finish set.
Flap Jack
Continue sets for 8 mins.

Mountain Climbers IC x20
Shoulder Taps IC x20
J-Lo IC x20

17 Pax! Kotters to Meatball!  Irish Goodbye from Trophy Wife

YHC is turning 35 tomorrow and in examining my life, YHC has examined death.  What will happen?  When reflecting on Romans 14, Paul flippantly mentions death as it will glorify God.  This type of flippant attitude towards death only comes from a confidence in the resurrection of Jesus Christ.  Without confidence in His resurrection, YHC will always be more focused on my “stuff”, family and friends and worried about them than on worried about glorifying God in my life and my death.

SO thankful to lead the men in the gloom!  Honored that the pax sang happy birthday to me after Name-O-Rama.  Blessed to be part of this community of HIM. Plenty of mumble chatter today which always warms YHC heart.

GrowRuck in the Fall
Q School on April 21st

Back + Bicep Beatdown at Old Forest

THE SCENE: 40 degrees and clear


  • Welcome: I am not a professional
  • You are participating at your own risk
  • You are responsible for your own wellbeing
  • You are here voluntarily, and you are not paying to be here
  • Know your limits and do the best you can, all exercises can be modified and are only suggestions.


  • Windmill (IC) – 15
  • IW (IC) – 15
  • SSH (IC) – 25


Pair up. One PAX per pair does the following (using CMU’s for most) without rest in the middle of sets or between exercises. The goal is total muscle fatigue or burnout. If you stop in the middle of an exercise, it’s time to move on to the next: 
  • Coupon curls – 30 or AMRAP
  • Coupon trap raises – 30 or AMRAP
  • Australian pull ups on railing at pavilion – 30 or AMRAP
  • Coupon Reverse curls (hold coupon on top…or on side to modify) – 30 or AMRAP
  • Coupon bent over lat rows – 30 or AMRAP
  • Lower bank bend ups – 30 or AMRAP
While one PAX of each pair is doing that, the other PAX runs backward down one side of parking lot island, does 10 burpees. Runs forward down other side of parking lot island, does 9 burpees. Run backwards, 8 burpees, etc. Once partner 1 is finished with coupon work, swap.
Each pair made it through the rotation at least twice.


  • Mtn Climbers (IC) – 15
  • Jumping lunges – (IC) 5
  • Body builders 8 count (IC) – 5
  • Squats (IC) – 5
  • Peter Parker’s (IC) – 10
  • Jumping Lunges (IC) – 5
  • Hollywood side crunches (IC) – 10 left, 10 right
  • Squats (IC) – 5
  • Hello Dolly Lama (iron cross + hello dolly) (IC) – 15


Gus, Sir Mix-a-lot, Four Eyes, MIB (FNG), Teacher’s Pet, Mmmbop, Father Abraham, Napster (FNG), Costello, Blart, Pony Express, Dewy, Crayfish, Shoestring, Goldilocks, Browns, Bottomless, Heart Attack (FNG), Handsy (QIC)


10 years ago I wouldn’t have considered myself a racist, and yet I had so little understanding of the perspective of my African American brothers and sisters. I didn’t “get” or sympathize with many of the struggles that people of color face in our country even today. Whether intentional or not, I was complicit in furthering a system that benefitted myself and my race and that harmed and/or held back people of color. That perspective has radically shifted over the years but it didn’t happen over night or by reading a social media post. It took years of living around, working around, and worshipping with people who don’t look like me. In short – it took forming real and meaningful relationships with people who don’t look like me, who don’t come from the same background I come from, who might not vote like me, etc. I am so thankful today for the perspective (though still limited and have room to grow!) I have as a result of those relationships. And for me, those relationships were not necessarily sought out intentionally but were the result of my life’s circumstances. So I challenged the PAX to not just sit back and hope circumstances will lead you into those relationships. Rather, be intentional in developing relationships with people who are different than you. If you look around and all the people you have real relationships look like you, vote like you, worship like you, have the same financial resources you have, have the same thoughts and perspectives as you, etc. then you have to be intentional to form relationships outside of that.


I liked this workout but felt like YHC was in such a hurry to make sure we got through everything that I didn’t do a good job of communicating to the PAX. I saw several PAX who were confused and some of the exercises took longer than I planned. We also had 3 FNG’s who were potentially very lost at many points along the way. It was a good reminder to me to slow down, communicate clearly, and plan workouts that are easy to follow for maximum benefit to all PAX.


Mark your calendars for a 2nd F opportunity – Saturday, May 5th, 8:30am – 12:00pm at SOS (Service Over Self). The SOS Spring Clean event will be helping SOS clean and prepare it’s facility and grounds to host 1,500+ volunteers over the summer who will be coming to provide critical home repair for low-income homeowners. We need lots of man power to get everything clean and in order! More details to come…

**Ladder Smoke**

AO:The Old Forest

QIC: Lazarus

PAX: Pirtle, Bootheel, Splice, Handsy, Beauty Shop, Bottomless, Teacher’s Pet, Crayfish, Costello, Bookworm, Blast

THE SCENE: 37F, cool with a light breeze, perfect for a smoke-fest!



  • SSHs ICx30
  • Windmills ICx15
  • High Knees ICx10

Mosey around parking lot with a sprint at the end to get the juices flowin’.


  • 1st ladder- Broad jump 1 merkin, broad jump 2 merkins, up to 10, turn around and descend.  Hold plank till all-in.  Mosey around parking lot, sprint to finish.
  • 2nd ladder- Bear crawl 8 paces 1 BBS, bear crawl 8 paces 2 BBSs, up to 10, turn around and descend.  Hold plank till all-in.  Mosey around parking lot, sprint to finish.
  • 3rd ladder- Broad jump 1 squat jump, broad jump 2 squat jumps, up to 10, turn around and descend.  Hold Al Gore till all-in.  Mosey around parking lot, sprint to finish.
  • 4th ladder- Bear crawl 8 paces 1 In & Out, bear crawl 8 paces 2 In & Outs, up to 10, turn around and descend.  Hold Al Gore till all-in.  Mosey around parking lot, sprint to finish.
  • 5th ladder- Broad jump 1 F3burpee , broad jump 2 F3burpees, up to 5, stop and take a breather till all-in.


  • Hold plank 30 sec, then each side R & L
  • Hold Iron Cross 30 sec


12 PAX, 0 FNGs


Perseverance requires discipline.  Getting better requires discipline.  Learning from failure requires discipline.  Being a disciple requires…….yep, you guessed it, DISCIPLINE!

Prayers for London, and the sexual temptations we as men are faced with on a constant basis.


QIC is always encouraged when the PAX push hard and don’t give up!  T-claps to Bootheel and Splice!



Browns VQ

THE SCENE: warmer weather – NICE!

-1 mosey around the island
-20 side straddle hops
-10 baby arm circles forward
-10 baby arm circles backward

Group 1:
-10 lunges in place (5 each leg)
-5 burpees
-sprint to other side of island
-20 air squats
-10 carolina dry docks
-back pedal back to other side
-rinse and repeat
Group 2:
-20 merkins
-10 curls with coupon
-10 over head tricep press with coupon
-20 quick feet/ high knees on curb
-rinse and repeat
-mosey for 10 minutes


-20 mountain climbers (10 each leg)
-20 big boy sit ups
-20 baby crunches
-20 jane fonda ( 10 each leg)

12 (2 FNGs!: Costello & Supreme)

QIC challenged PAX to utilize God’s word that he gives us as a tool. He challenged each PAX to commit to 10 minutes in the word. Said posting for him is great accountability for getting time in the word after the workouts and making mornings count.

VAPE Session on Saturday after Mothership

SUPER Merkin Mile

Date: 02/16/2018

AO: The Barracks

QIC: Gus

PAX: Sir Mix-a-Lot, Beauty Shop, Lazarus, Pirtle, Bruce, Stretcher, Handsy, O Positive, Teacher’s Pet, Snookie,  Dewey, Bookworm, Browns, Halfpipe, Moana, Toms, Blart, Four Eyes, Shoestring, Gus

Conditions: 66F, which was as warm as it would be all day. The rain and cold moved in afterward.




SUPER Merkin Mile
YHC loves the Merkin Mile, which ordinarily involves running one mile in quarter-mile segments while performing 25 merkins OYO after each segment.

The PAX ran one lap around the track and performed 25 merkins OYO (400m = ~.25 mile).  After running a second lap, YHC informed the PAX that this Merkin Mile was SUPER, and we would be performing 50 merkins OYO. After that, we increased the merkins reps by 25 until we had run one mile and performed 250 merkins.

  • SUPER Merkin Mile:
    .25 mile + 25 merkins
    .25 mile + 50 merkins
    .25 mile + 75 merkins
    .25 mile + 100 merkins

The PAX performed one final merkin for the Airborne Ranger in the Sky!

The Thang

* mosey to the Tower of Terror (parking garage) *

Ascending the levels of the Tower, the PAX performed these exercises:

  • Walk on tip toes
  • Walk on heels
  • Knee tug
  • Lunge walk
  • Backward lunge walk
  • Carioca (alternate sides)
  • Shuffle (alternate sides)
  • Sprint x 2
  • Walk + Hallelujah

* mosey back to field *

One lap around track, sprinting straightaways and walking curves

Flutter Kicks IC x 30
Hello, Dolly! IC x 20
Crunchy Frog IC x 20
Pickle Pounders IC x 10
J-Lo (hip bumps) IC x 10
WWI Sit-ups IC x 10

Ratchet Shoulder Blaster to ENDEX

Count-O-Rama (20)


COT / BOM: A Group of Men is incredibly powerful, and we can be destructive or constructive/restorative.

Authentic Manhood requires:
+ Rejecting passivity
+ Accepting responsibility
+ Leading courageously
+ Expecting a greater reward

Moleskin: YHC was Honored to push the PAX past what they thought was coming. The Barracks is a top-notch AO, and shirts can be ordered now! Link:

St. Valentine’s Shuffle

THE SCENE: 50s! a little foggy/gloomy, but the rain didn’t make an appearance after all

  • SSH x 15
  • IW x 15
  • Hillbillies x 15
  • Windmills x 15
  • Baby Arm Circles x 10 fwd & reverse with Hot Feet


  • Merkin Mile
  • Group Work
    • Group 1: Laps
    • Group 2: Box of Chocolate aka Coupon Work
      • Lap=1 length doing lunge walk, at first turn do one “143 workout” (143=I Love You) (down for burpee->four merkins->3 Mountain Climbers), 1 length skipping with high knees, at beginning point do jumprope x25 (4-count), Rinse & Repeat
      • After 2 laps – swap with Group 2
      • While Group 1 is doing their 2 laps, group 2 is alternating between Proposal Drop Lunge and Box of Chocolate Thrusters. These are to be done in sets of 5 using the “Boxes of Chocolate” (coupons stashed from Ms Bailey’s).

  • Cupid Shuffle holding plank:
    • Do as they command from Plank Position
    • Right=right; Left=left; kick=kick; Down=merkin
    • EXTRA CREDIT: Mountain Climbers when not doing movement


  • Hollywood Side Crunch x 10 each side
  • Jane Fonda x 10 each side
  • LBCs x 15

15; 2 FNGS (Frogger & Stretcher)


Ezra 9 – priests and God’s chosen people guilty of intermingling. Ezra cries out to God in grief for his people. Our sins and mistakes don’t affect just us. We communally sin and we need to strive for each other’s holiness and pursuit of God because our actions have ripple effects


  • Clear scans for Micah (Pirtle’s son)!
  • Mourning the loss of Memphis youth to gun violence – Browns
  • Brother-in-law dealing with job loss / alcoholism – Rabbit
  • Soybean’s mother & Chemo Treatment

YHC was excited about leading a Valentine’s Day themed workout. Box of Chocolates – never know what you’re going to get was in consideration like grab-bag theme, but YHC didn’t want idle time standing around, thus we begun with Merkin Mile and finished with a little shuffle. Many PAX shed layers as they must not have rejoiced over the 50 degree temps we were blessed to receive.

2ndF Lunch at Payne’s on Thursday 2/15!

Bicep Beatdown at Old Forest

THE SCENE: Overcast and 29 degrees, ground was dry, air was humid.


  • Welcome: I am not a professional
  • You are participating at your own risk
  • You are responsible for your own wellbeing
  • You are here voluntarily, I am not being paid, and you are not paying to be here
  • Know your limits and do the best you can, all exercises can be modified and are only suggestions.


  • Windmill (in cadence) – 15
  • Imperial Walkers (in cadence) – 15
  • Hillbillies (in cadence) – 15
  • Side staddle hop (in cadence) – 20
  • Mummy kicks (in cadence) – 15
  • Baby arm circles + running in place (in cadence) – 10 forward & 10 backward
  • High knees (in cadence) – 15
  • Legs spread, grab right ankle, then left ankle
  • Feet in line – RIGHT foot forward
    • Grab right ankle
    • Hip flexor
    • Hands on floor + right hand in air, then left
  • Fee in line – LEFT foot forward
    • Grab left ankle
    • Hip flexor
    • Hands on floor + right hand in air, then left


Count off to divide into 2 big groups.
GROUP 1 – playground
  • Pull ups – 10 (or AMRAP)
  • Partner plank curls – 15 each partner (one partner gets in plank position, the other grabs planked partner’s ankle and does bicep curls)
  • Squats (in cadence) – 10
  • Shoulder press with coupon (start with coupon on your chest) – 15
  • 45’s (Coupon curls) (or modify to 21’s)
  • Coupon shoulder shrugs – 15
  • Run lap (trail around playground) carrying coupon
GROUP 2 – parking lot
  • Sprint one side of big island in parking lot
  • Plank Jacks (in cadence) – 10
  • Lunge walk other side of island
  • Burpees – 10
  • Rinse and repeat with one less rep each time on burpees and plank jacks. (9, 8, 7, etc.)
When Group 1 finishes, swap places
We were running tight on time so for the second round each group eliminated squats, shoulder shrugs, and the coupon lap around the trail from the playground portion of the workout.  Each group got two turns on each circuit in time to get in about 2 minutes of Mary.


  • Flutter Kicks (in cadence) – 15
  • American Hammer (in cadence) – 15

Teacher’s Pet, Browns, Snookie, Shoestring, Sir Mix-A-Lot, Four Eyes, Dewy, Elmwood, Blart, Crayfish, Pirtle, Gus, Handsy (QIC)


John 13 – Jesus washes his disciples’ feet. Through this we learn 5 characteristics of being a Christ-like servant (which is important for anyone wanting to be a HIM). Christ-like service involves:

  • Doing Tasks that are BENEATH you (Son of God washing peoples’ feet)
  • Meeting REAL NEEDS (The disciples’ feet were funky…wasn’t merely symbolic)
  • Serving in a way that is UNEXPECTED (No one expected the Messiah to be a servant)
  • Serving in a way that is UNDESERVED (The disciples did not deserve the kindness Jesus showed them in washing their feet)
  • Doing things that are COSTLY (Jesus used the garment around his waist to wash their feet…it would be forever stained.

Ultimately, if we are going to serve like that, we have to know that Jesus did all that for us. Why does Jesus put such a big emphasis on serving (see Mark 10:45 among others)? Because it points us back to the gospel.

Where is the greatest example of an act of service that was BENEATH someone? – The Cross

Where is the greatest example of an act of service that met a REAL NEED? – The Cross

Where is the greatest example of an act of service that was UNEXPECTED? – The Cross

Where is the greatest example of an act of service that was UNDESERVED? – The Cross

Where is the greatest example of an act of service that was COSTLY? – The Cross

So – reflect on how Jesus has served you through his death on the cross so that you can be empowered to go out and serve others in a way that points back to Him.

And – if it helps you remember it: “CUURB your own agenda so you can serve others”

Real Need
Beneath You

The coupons at OF are heavier than the ones at the Berm.
I liked doing more bicep exercises and in general at F3 we could use more back / bicep exercises.
All that was planned was almost too much. Probably could have put in a little more recovery time / exercises in between some of the heavy lifting.
I think the partner plank curls worked out ok! I’d be curious to hear from other PAX as to the effectiveness of this exercise.

2nd F opportunity for OF-ers (or any F3 PAX!) this Thursday, Feb. 15th at Payne’s BBQ (1762 Lamar) at 12:00pm (come and go as you can).

SUE 66

THE SCENE: The Barracks: ~36 degrees, still.  QIC: FourEyes

  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, 10x Imperial Walker, 10x I.C. Merkins, 10x I.C. Squats.


“Fitness run:” 2 laps around track, with the following at each corner:

10 man-makers

AMRAP pullups

Partner wheelbarrow up the steps, Merkin each step.

10 Dr. W.


Mosey to parking garage.


SUE 66

Bottom of first ramp, 10 of each: big boy sit ups, diamond merkins, gas pumps, wide arm merkins.

4 men pull Sue up first flight, then rotate out. Gotta keep fresh legs ahead of Sue.

9 reps of same 4 exercises.


We made it to the top and back down (had to cut some reps to make it down in time).

Sue is heavy and hard to pull.


Sue really stole the show today. Mary might feel a bit slighted, but I don’t.


14 Pax, 1 FNG Elmwood, Teacher’s Pet, Handsy, Blart, Bookworm, Spock, Toms, Soybean, Sir Mix A Lot, Pop Star, Beauty Shop, Dewey, Pirtle, Four Eyes

YHC read this excerpt from F3QSource:

“Sua sponte is Latin for “of his own accord”

In the law, a judge acts sua sponte when he exercises his inherent authority to make a ruling without a petition to do so. He takes the initiative to act on his own accord.

The motto of the United State’s Army’s 75th Ranger Regiment is “Sua Sponte”. It is a recognition that to become an elite Ranger a man must be a triple volunteer: first the Army, then Airborne School and finally the Ranger Regiment. Rangers aren’t drafted, they must make the choice for themselves—three times. They take the initiative to act on their own.

F3 applies the concept of acting on one’s own accord to Leadership through the taking of Individual Initiative (I2 for short) in furtherance of Outcome. F3 calls this Sua Sponte Leadership

The Q is not just a Leader who takes responsibility for the Outcome. He also exercises Sua Sponte Leadership to realize Advantage for his Group, in that he initiates Movement toward Outcome in the absence of directive authority. In other words, the Q is that rare man who will Lead with or without another Leader to direct him. He is That Somebody”

We cannot wait for others to lead. We must take initiative that reflects our claimed priorities.

Sue really acted out today. She made a lot of comments like “hurry up,” “run faster,” etc and was generally ornery. Recalcitrant. Obstinate. Grumpy. Hopefully as she loses weight she will become more amiable.

Last day of service at Ms. Bailey’s (1601 Ivy) tomorrow at 7am! FourEyes and Bruce are HC, we need 6 more HIM to get her sheds cleaned out in less than an hour. We might make it to the race scheduled for 8:15 at the Mothership: Gus v Phat Pat.


Ruck tomorrow: 0530, Mothership.


BC tomorrow: 0700: Mothership.


See for more dates/times/q’s.

Run-Walk-Crawl Splash Rotel

THE SCENE: Windchill around 15 degrees, extra girth from Super Bowl Partying providing extra warmth tho…

– 20 side straddle hops
– 20 Imperial walkers
– 20 hillbillies
– 20 arm circles

Rotel Splash
2 groups, odds and evens

Rd 1: group one sprint to playground
– 30 Merkins
– 20 dips
– 10 pull ups
Group two:
– begin their 99 burpee bowl burpees until group one returns from round one

Rd 2: lunge walk to playground
– 30 Merkins
– 20 dips
– 10 pull ups
Group two: 
– continue their 99 burpee bowl burpees until group one returns from round two 

Rd 3: bear crawl to playground
– 30 Merkins
– 20 dips
– 10 pull ups
Group two: 
– finish their 99 burpee bowl burpees until group one returns from round two 

20 American Hammers
20 Hello Dollies
10 bbs’s
10 bows/toes

11, no FNGs 🙁
In light of division over folks burning super bowl jerseys for sake of folks kneeling during the anthem vs. the folks boycotting the game because Kapernick isn’t on a team, YHC spoke on divisions amidst the Christian walk and referenced Ephesians 4. Shared how Christians can anticipate division between sacred and secular. Challenged PAX to be proactive in approaching obstacles and divisions within the Christian community. 
Surprisingly no PAX splashed rotel this morning.
-Tobey opens tomorrow! Come support Four Eyes and the Tobey launch.
-2ndF Lunch to be this week or next since many OF guys can’t do coffeeteria – plan is to hit up PAYNE’S BBQ

Coin flip

  • THE SCENE: dark, chilly, 32 degreed weather

    Welcomed everyone and did arma Cirlces, quad stretches, and leg stretches

8 “love myself” Americans
10 24 count Americans
5 jump squat explosions
5 6 count lunges
Track relay
Lunge down and back
1 min frogs
1 min flutter kicks

13 Pax, 1 FNG: Friendly Fire. Speed Bump (VQ), Roga, Beauty Shop, Crayfish, Dewey, Sir Mix A Lot, Teacher’s Pet, Blart, Ghost Dog, Handsy, Four Eyes, Pirtle. 
Hebrews 4:12 “For the word of God is living and active, sharper than any two-edged sword, piercing to the division of soul and of spirit, of joints and of marrow, and discerning the thoughts and intentions of the heart”ESV

QIC broke this down with application to several areas of life, including the blend of physical/spiritual growth that F3 is about. We seek to develop all parts of a man: soul, spirit, physical, mental, emotional, spiritual.

Greek word for living is zaō. Means lively, alive, complete opposite of death.

Look for Old Forest schedule/Q news to come from Pirtle from now on! This was FourEyes’ last day as AOQ for Midtown’s finest (for now).

New AO launching Tuesday at Tobey Park! (2599 Avery Ave, Memphis, TN 38112, see groupme for parking pin drop).

Service AND boot camp Saturday!

Service: Help Ms. Bailey get her house back! 1601 Ivy. Bring a wheelbarrow, scoop shovel, and shop vac (if you can, not mandatory).

Bootcamp: Park behind “The Kitchen” at shelby farms, look out for Mama’s Boy on Q!