Merkin Madness VQ

THE SCENE: 45ish degrees with a few sprinkles towards the end



Side straddle hops x 20

Windmills x 20

Daisy Pickers x 15

21’s ( Side straddle hop)

Imperial Walkers x 15

LBC’s x 15

Flutter kicks x 15


Mosey Over to one of the medians on the road entrance to high school parking lot, beside football stadium.

Began with a round of Wheel of Merkins (10 x, rotate , 5 x, rotate, 10 x, rotate , 5 x). Mosey to big parking lot. Primary workout was 11’s (Diamond merkins and burpees). Approximately 50- 60 yards in between. Followed up 11’s with Imperial Walkers x 15.

Mosey back to the AO parking lot.

Second round wheel of merkin ( 8 x, rotate, 5 x, rotate, 8 x, rotate, 5 x)

Big boy sit-ups 15 x

flutter kicks 15 x

hello dolly 15 x

american hammers 15 x

box cutters 10 x

Lbc’s 15 x

big boy sit-ups 15 x

american hammers 10 x

flutter kicks 10 x

lbc’s 15 x

Pickle pounders 10 x

40 second plank

11 PAX , no FNG
Make time for family

Stupid train messing up time trials

THE SCENE: A balmy 44 degrees

I did it

10 burpees for flag not being on premises at 5:30

Warm o rama
SSH x25 IC 4 ct
Merkins x10 IC 4 ct
SA cross jacks x 25 ic 4 ct for each arm
Squats tempo  x 12 IC 4ct
Stretch what ya need


Mosey to play ground
On the railroad ties—10 merkins, 10 dips. x 6
Mosey to tennis court
5 sprints fence to fence.
1 min-ssh, merkin,ssh, merkin (or burpees for those who think that)
1 min sl lunge and reach with hand (left hand, left leg)
10 burpees for the choo choo train
x 2
Monkey humpers x 1 min
Reverse crunches x 1 min
Suicide bombers x 1 min
6 (switch facing sides each rep) side shuffles One court then two courts
2 down and back sprints
Mosey back to start
Dwarf Jacks x 25

Insert PAX Count & FNG Name . 10 PAX (1 FNG: Chastain(t))
Read the lyrics to “Thou Oh Lord” which is derived from Psalm 3. We all get tired but know that if you are a Christian that the Lord is the lifter of your head. We must honor him and know that He will take care of us when adversity hits.

Pray for Blart’s Wife.

Great to have some banter during the workout. Thankful for you guys who have encouraged me and push me.
Keep posting. Crucible in March.

Merkin-Ish Mile

THE SCENE: Clear skies with a little chill in the air.

Mosey to GHS track.

15x ssh ic

5 arm circles ic – each direction
Attempted to finish the merkin-ish mile.

We got 3/4 of the mile completed before time was up.

Each loop around the track included:

  • 10/20/30 core work reps
  • 32x  curb merkins (aka curb humpers) 3 reps per curb–> move to the next curb for 3 more and so on.
  • 8 curbs total got humped real hard.
  • run the bleachers –up and down 6 times
  • back on the track to complete the lap
  • sprint the last 100 yards
  • R&R

6 PAX –Kudzu, Woody, Snowman, Blart, Watchita, Sparky-Q
Never underestimate the power of a simple smile, a kind word or the acknowledgement of another. Little gestures can move mountains.
Kudzu earned a new PR for miles run (2.31 miles)

You Can Do Anything For 60 Seconds

AO: Old Forest, 2-25-19

QIC: Handsy

THE SCENE: Cold (39*), clear, and DRY!

Did it, including sharing the mission of F3


  • SSH (IC) – 50
  • Daisy Pickers (IC) – 15
  • Arm Circles (small, big, forward back) (IC) – 20 total
  • IW (IC) – 15


First, all PAX partnered up and moseyed to the playground. Each pair performed a total of 50 pull ups (combined reps for the pair). Spotting as needed, modifying to Aussie style as needed. Mosey back to parking lot. 


You can do anything for 60 seconds! YHC had a timer set on my phone to beep every 60 seconds. PAX were instructed to perform the following exercises, without stopping, for 60 seconds each. No recovery between exercises…your arms can recover from the Merkins while your legs are working on squats 🙂

  • Merkins
  • Flutter Kicks
  • Squats
  • High Plank
  • BBSU’s
  • Reverse Lunges

Rinse and repeat…(we finished 4 sets total)

PAX were strongly encouraged to modify as necessary (i.e. merkins from your knees, bicycle kick instead of flutter, etc.) but to NOT STOP moving or performing the exercise for the full 60 seconds. Much groaning throughout. But also lots of encouragement to keep moving. 

We performed 3 rounds of this, non-stop. At that point YHC decided to give the PAX a treat and allowed 60 seconds of recovery before one final set. So we did 4 sets total. 


YHC re-set the timer to 30 second intervals and we performed the following exercises for 30 seconds each, no break in between (can’t remember all exercises and/or exact order…had different PAX each time call out new exercise…but something like this):

  • American Hammer
  • Hello Dolly
  • Dying Cockroach
  • Freddie Mercury
  • LBC’s
  • Mountain Climbers
  • Box Cutters
  • Iron Cross (*at this point, YHC could literally not even hold my own torso up without falling backwards to the ground)


12 – Dewey, One and Done, Sir Mix-a-lot, Bottomless, Jail Bait, Costello, Baron, Teacher’s Pet, Low Note, Blart, Easily Amused, Handsy (QIC)


I’ve noticed my temptation to quit or modify as soon as an exercise gets tough in F3. Realizing I’ll never get stronger like that. In planning this workout, I was afraid that 60 seconds per exercise with not recovery in between would be really challenging. It was. But I needed to push myself to keep going even if it was hard. I also realized that I do this in life…when things get too hard I just quit or change my plans. YHC challenged the PAX to push ourselves in life. We can’t just quit when things get hard. We have to push through. 


This workout was HARD and nearly impossible to complete without modifying some of the exercises. But I was encouraged by the PAX pushing one another to keep going. And thanks to Sir Mix-a-lot for providing a killer playlist to keep us motivated!

Crucible “light” training convergence with Old Forest and Sandlot – TOMORROW (Tuesday, 2/26) – 0500 at Old Forest, run 2 miles (no man left behind!) to Sandlot, 20 minute beat down by Four Eyes, run back to Old Forest.

See Pre-blast for all other announcements 

Back in the Saddle Again 1/31 – Halpert Q

THE SCENE:  19 and felt like 11, ICY


Given, no FNGs, no money involved, don’t hurt yourself


SSH x25 IC

Imperial walkers x15 IC

Bat wings 


Mosey to the stables, lights on

AMRAPS pull-ups sets

Plan:  Target 50 pull ups or 5 AMRAPS sets, whichever comes first

What Actually occurred:  the bars were a cool 10-15 degrees and fingertips went numb after the first set of pull ups.  We audibled and headed back to DICE GAMES.

Between your sets, must be wall sitting or in Al Gore position

Mosey back to startex for DICE until endex

Two giant 6 sided dice

Dice rolls determine exercise and rep count

Exercises, Blue dice

1-sprints, No rep ct, just one sprint to trees and back 


3-jump split squats



6-smurph jacks

PAX roll dice in clockwise rotation

Count, Red dice

8 reps

10 reps

12 reps

15 reps

20 reps

25 reps

No time for Mary, we ended Dice games with two rolls of 25 burpees back to back.

5 PAX, no FNGs:  Urock, Woody, Blart, Watchita, Halpert QIC


Be present with your families, concentrica, wherever you are.  Don’t be caught on slack when you’re spending time with your wife.  Same with your kids.  F3 is important and we’re better men because of it, don’t let it distract you from what you’re primary responsibilities are, what you’re getting better for, who you’re getting better for.  God, Wife, Kids, Work – in that order.  F3 and anything else that you spend time on should be spent in such a way that honors God, your wife, and kids.


DICE GAMES HURT.  35 minutes of dice rolls and reps is legit tough, I don’t care who you are.


A Tour de la Levee

THE SCENE: 58°. Moistish. Early. Provocative. Somewhat dangersome. In other words … a typical Monday in the King’s court.


SSH IC x 20
Imperial Walkers IC x 15
Plank Jacks IC x 15
Arm Circles IC x 10
Merkins IC x 10


  1. Mosey to Skate Park
    1. Bear Balls to the Wall
    2. Partner up R1: Dips & Prisoner Squats (100 total reps) … flapjack @  25
    3. Partner up R2: Jump Squats & Merkins (100 reps reps) … flapjack @ 25
  2.  Mosey to Big Parking Lot
    1. Burpee Ring of Fire (Burpees x 3, Plank while you wait) … did this about 5ish minutes, with multiple PAX performing burps around various points of the “ring”
  3.  Mosey to Tennis Courts
    1. Partner up R3: Carolina Dry Docks (100 total reps) + backpedals
    2. Partner up R4: Jump Lunge (3 rounds) + Bear Crawl/Crawl Bear
    3. Partner up R5: Hand Release Merkins (50 total reps) + Crab Walks
  4.  Mosey to Startex

Flutter Kick IC x 20
Freddie Mercury IC x 15
LBC IC x 15

COUNT-OFF & NAME-O-RAMA: 28 dudes: Krylon, Coach K, C-Lo, Blart, Trojan, Cheesesteak, Lazarus, Dial-up, Wachita, Capri Sun, Popeye, Barney, Hello Kitty, Laettner, Pablo, Slicnut, Halpert, Vector, Boreland, Rocket Launcher, Nissan, Meter Maid, Anklet, Peekaboo, 1040, Billy Blanks, Wall Street, Captain Obvious (QIC)

CIRCLE OF TRUST/BOM:Ensure the ones you’re charged with leading get the best of you, not the rest of you.

MOLESKIN: The Levee is undefeated in 2019 KotB matches. The tennis courts were slicker than usual (@Slicnut). The PAX don’t like burpees, and they sure don’t like planking while waiting to do burpees. SMH. Halpert tried very hard to break bad in high school. YHC is thankful he didn’t #dobetter in that regard. Blart brought hazelnut-roasted red cherry-autumn daisy blossom-flavored coffee for PLC. Classic inner-looping #HIM. Surprise visit from Laz. YHC think he just needed a face-to-face with his dealer (@Escobar). Capri Sun’s mom-in-law’s aunt was murdered by Ted Bundy. Or something like that. Crime was a theme this morning. It’s like we were all at the Turd. Pablo legit posted on one leg and a gut full o’ grit. Why did you ride the fartsack again?

ANNOUNCEMENTS: Pour one out for Larry. Reports are he may have suffered his ultimate demise.

Squerkins, Uphill Sprints, and other Mayhem

THE SCENE:  Perfect.  Mid-40s which is an incredible relief from the rigid below freezing weather the last few days.  There was a 50% chance of rain but it was bone dry when we began.  Rain came later while we were under cover of the parking garage then dissipated before we returned to start.  I think it was scared of us.



Side Straddle Hops x20
Windmill x15
Butt-Kickers 45 seconds
High Knees 45 seconds
Warm-up Lap around the track


We moseyed over to the Parking Garage, aka “The Tower of Terror.”  First round we did this:
  • Sprint first straightaway
  • Grab a partner for Squerkins until all-in +10 (2=1)
  • Recovery jog to 2nd level
  • Switch with previous partner for Squerkins until all-in +10  (2=1)
  • Rinse & Repeat until at the top

On our way down we did this:

  • Recovery jog down one level
  • Smurf Jacks until all-in +10
  • Sprint next straightaway
  • Peter Parker Merkins until all-in +10 (2=1)

Next round we did

  • Squats x15 – Merkins x10
  • Sprint first straightaway
  • Recovery jog to 2nd level
  • Squats x15 – Merkins x10
  • Rinse & Repeat until at the top.  It had started raining by this point so we jogged over and back under cover and then recovery jogged back to start.

Final Round:

  • Sprint first straightaway
  • Recovery jog to 2nd level
  • Squats x15 – Merkins x10
  • Rinse & Repeat until at the top.
  • Jog down and to start

(there may be some factual errors above but this is the gist of what we did.  YHC called several audibles and was a bit light-headed from all the uphill sprints and may have mixed up a few ups and downs).  We ran a total of 3 miles.

Unfortunately YHC misjudged time and was only able to do 1 Hello Dalai Lama for Mary.
15 PAX 0 FNGs
Many have seem life broken into 2 halves.  The first half we seek to establish our identity, secure ourselves financially, perhaps build a family and career––as Richard Rohr writes, we are building the container in the first half of life while we fill that container in the 2nd half.  Many children who didn’t have structure and stability follow one of two paths.   Many spend their whole life in the first half, trying to find their identity, secure themselves financially, etc.  Yet a few who have encountered great suffering early in life, through the help of a higher power are able to enter the 2nd half of life earlier than most with wisdom beyond their years.  Most of us have been privileged to have what we need and are well into the 1st half.  My challenge is to move beyond providing for yourself, worrying about your identity, and struggles with self-worth.  Seek the path into the 2nd half of life where you find purpose, calling, and meaning by giving yourself away, letting childish things die, and building on the foundation of your 1st half as you explore new perspectives, ways of thinking, and opportunities to take action.  What steps can we take today to move into the 2nd half of life?

A couple of us commented on how little it rains on F3 workouts.  While we have had more precipitation in the last few months than I can remember in Memphis, it often would stop raining by 5:30 a.m. or begin after 6:30.  Today was a testament of this observation as the clouds waited until we entered the parking garage to open up.  Coincidence or strange phenomenon?

We sought to rally the troops to regain the KotB flag at OF on Monday to “bring it back in the loop” while Berm PAX reminded us that Sea Isle is also in the Loop.  We debated this for some time.

Non-Symmetrical Pyramid

THE SCENE: It was a chilly low 20s out but the wind was cutting through everyones clothes making the gloom extra terrible.













Today we are doing a pyramid workout that will use the CMU that is sitting in front of Cheesesteak that he is complaining that we have not used yet.

The pyramid is as follows:

·         10 Overhead Squat w/ CMU – IC

·         20 Single Count Thrusters w/CMU – IC

·         30 Lunges – IC

·         40 Burpess w/in 4 min (hold plank until 4 min timer is up) – OYO

·         30 Lunges – IC

·         20 Single Count Thrusters w/CMU – IC

·         10 Overhead Squat w/ CMU – IC

Since we finished this with plenty of time left, we jumped into a round of 11s

·         Merikans – (4 count) IC

·         CMU Curls – (4 count) IC


It was so cold with the wind, that we skipped Mary today and finished a touch before 6:15


12 PAX, no FNGs


Quick discussion of standing up and fight.

Quote from Braveheart where Mel Gibson’s character said, “Fight, and you may die. Run, and you’ll live. At least a while. And dying in your beds, many years from now, would you be willing to trade all the days, from this day to that, for one chance – just one chance – to come back here and tell our enemies that they may take out lives, but they’ll never take our freedom?”

Everyone is fighting for something, some are fighting for thie marriage, some for their kids, some for a better life for their family, but everyone is fighting and we may not know what that is. Reguardless of whatever it is that you are fighting, do not run from it but stand and fight. If you do not know how to stand and fight it, then reach out to a brother here at F3 and ask for help. Chances are someone here has encountered what you are going through and will help you fight in a heartbeat.  But either way, do not run from it but fight whatever it is you are supposed to be fighting.


It was really cold and the wind made it brutal. I was well over half way home before my hands finally stopped hurting from the cold. I apologize for cutting it short, but will make up for it next time I Q at the Levee, assuming I am still welcome. It was great to be there with everyone this morning.

I know that I did not show up for oatmeal, but Choker is extremely disappointed that he ventured out of the northeast kingdom and then had to each oatmeal all by himself with Chris.


Continue to push on the Equinox challenge and venture out of your comfort zone and meet other F3 PAX that you do not normally see.

Elevensies in the Saddle….

Somewhere between frostbite and death…purrty skies though.


SSH x 25 (IC)
Saddle (i.e., Daisy) Pickers x 10 (IC)
Arm Circles x 10 (IC)
Arm Circles Reverse x 10 (IC)
Windmills x 10 (IC)

Mosey to the Stables

Elevens at three different AO locations:

  1. Stables:  10 to 1 Pull-ups (or hangs or leg ups) to Merkins.  Run between stables and cone between exercises.  Mosey to Stadium once complete.
  2. Stadium: 10 to 1 Burpees to Dips.  “Run” up and down stairs between exercises.  The spacing between stairs was not even and poorly lit so more of a brisk walk up and down.  Mosey to Startex once complete.
  3. Parking Lot:  10 to 1 BBSUs to American Hammers (2 is 1).  Bear Crawl about 30 yards between exercises

We did not finish Set 3 above so that was our Mary.

13 souls braved the frigid temps including two FNGs:  Nature Boy, Speaker, U-Rock, Soybean, Stapp (FNG), EarBud (FNG), Cheesesteak, Hacksaw, Pops, Blart, Woodpecker, Watchita, 1040 (QIC)

Who are you praying for?  We all have those folks in our life who anger, annoy or frustrate us.  It’s usually someone we see consistently like a coworker, boss, wife, child or parent.  How often do we prefer to rant or vent about that person or stew in our own indignation?  What if you pray for that person instead? If you pray for that person instead of ranting or venting, I truly believe the Holy Spirit will soften your heart towards that person and reveal to you how Jesus sees that person.  I encourage all PAX in those moments of anger or frustration with another person, to seek God in prayer.  It may not fix the situation at hand, but it can fix your eyes on the One who loves all and calls all who believe in Him to love all.

Woodpecker’s story about his grandfather’s WW2 medals is really awesome.  The stories of the Greatest Generation should encourage and push us to better men today.

U-Rock is a HIM for providing the warm (Aldi) coffee.

Look for a future communication on 2F lunches.

MLK Day Dora

THE SCENE: Felt like 18!!! Easily Amused was his namesake when he discovered icicles in his beard.
F3 WELCOME & DISCLAIMER: Welcomed & Disclaimed

  • SSH x 50 IC
  • Daisy Pickers x 20 IC
  • Imperial Walkers x 20 IC
  • Polka Stretch x 20 IC
  • Forward Arm Circles – Baby x 8, then big x 8
  • Backward Arm Circles – Baby x 8, then big x 8

We started out with 10 rounds (or 5 minutes) of 30 Second Burpees=50 Total burpees

  • Mosey to Memphis Farmer’s Market, pause at Blue Monkey for Monkey Humpers! x 15 IC
  • Once we made it to MFM, partnered up for DORA 123 (100 Bobby Hurleys, 200 Big Boy Sit-Ups, 300 Mountain Climbers)
  • Based on time, YHC called an OMAHA and asked PAX to do only 150 BBSU & 150 Mountain Climbers.
  • We then moseyed to the National Civil Rights Museum, with a pause wall-sit on the side of the Arcade.


We did MARY on the brick pavement in front of the National Civil Rights Museum. YHC asked PAX to keep a low respectful tone in calling out the count.

  • LBCs IC x 15
  • Hello Dollys IC x 15
  • ABCs IC (of course, #nottheLevee)
  • Shoulder Taps IC x 15

22 (Zero FNGs, but two Kotters: Piggyback and American Standard)


MLK Day should be celebration of his life, but also a call to action. We live in a minority-majority city where many our city’s kids are behind on reading level. States build prisons based on this stat and it’s bs that what zip code a kid is born in determines his opportunity. Challenged PAX to check out Arise2Read and make HC to read to 2nd graders in the city. 

Totally an on the fly move to do the monkey humpers once we stopped on our mosey by the Blue Monkey. Many PAX laughed at Handsy’s loud counting as he had missed the “Let’s keep down noise level” memo.