First Ruck Q – Barracks Edition

F3 MEMPHIS – 11 July 2018


AO: The Barracks

QIC: Geppetto

Conditions: 78F/94% Humidity


  • 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.


  • SSH IC X 15
  • Imperial Walkers IC X 15
  • Windmills IC X 10


  • GORUCK Light Training: (20 minutes – As many rounds as possible)
    • 20 4-Count Flutter Kicks with Ruck Overhead
    • 20 Ruck Swings
    • 20 Push-ups
    • 20 Air-Squats
  • Ruck around the block for time (about 1.7 miles) with one 60 lb sandbag and one flag shared amongst the PAX
  • GORUCK Light Training: (10 minutes – as many rounds as possible) *Unfortunately, all PAX were disappointed that we did not Ruck fast enough to have a full 10 minutes for this cycle. PAX blasted through one round before YHC had to call it quits.)
    • Bear Crawl from Point A to Point B
    • Shoulder to Shoulder Press (like passing a log from one shoulder to another) X 20
    • Crab Walk (with ruck on front) from Point B to Point A
    • Thrusters X 20 (squat and overhead press)


  • None – Ran out of time


  • 7 PAX (No FNGs)
    Blart, Father Abraham, Hitch, Shoestring, Bruce, Soybean, Geppetto (YHC)


Genesis 40:6 (NKJV) And Joseph came in to them in the morning and looked at them, and saw that they were sad.

Joseph knew he was meant for great things. Yet, he did not lose sight of God’s will for him, when his circumstances seemed to take him down a doomed path. He endured amazing suffering, injustice, difficulty, etc, yet he never gave up. One way that he kept his faith in God was to take his eyes off his circumstances and watch and care for others.

Circumstance: His brother’s hated him for being favored by their father, and for dreaming of greatness.

Response: Hold on to the truth/his dream

Circumstance: His brother held him captive in a pit, and sold him into slavery, and then sold into Potiphar’s house.

Response: Joseph worked hard, applied himself, and gained authority in Potiphar’s house.

Circumstance: Joseph was falsely accused, and thrown into prison.

Response: Joseph worked hard, applied himself, and gained authority in the jail.

Circumstance: Joseph helped a fellow prisoner, but he was forgotten once the prisoner was released.

Response: Joseph continued to do what was right, and was finally blessed to be in a powerful position in Egypt, where he eventually saved the lives of the same brothers who had wanted to kill him.

Joseph did not resort to self-pity, lethargy, completely giving up on life and God.

Whatever difficult circumstances we may be going through now, I hope that we will fight our fears, insecurities, etc with taking our eyes off of ourselves, and looking for ways to help others.


  • The workout was challenging and designed to prepare PAX for the beatdowns associated with the upcoming GrowRuck12. The complaints were welcomed, and acknowledged the need to “Embrace the Suck”. “The Suck” was duly embraced by all present, and the Workout’s Six was kicked.
  • O Positive would be proud of YHC as he started to recite the mission of F3 before beginning the workout.
  • O Positive would be ashamed of YHC as he got just enough right and just enough wrong that no one present could tell what the mission statement is. Thankfully, no FNGs were present to be confused.
  • YHC disappointed himself, the entire F3 Nation, and maybe even the life on Mars when he failed to gather PAX for a Proof of Life photo. He is determined to be a better human in the future, though he acknowledges the distance he needs to travel to get there.
  • We prayed for Father Abraham’s wife, and we hope she recovers fully and quickly over the next few days.

GrowRuck in September – Must sign up and pay $75 deposit by 8/1

Monkeys on an Escalator

THE SCENE: About 75 degrees, clear with a beautiful sunrise in sight


Baby Arm Circles IC X 15 (forward and reverse)

Daisy Picker IC x 15

Mummy Kicks IC x 20

Finkle Swing

Mosey to bike gate and back to shovel flag


Four Corner Escalator

Combination of Four Corners and an Escalator.  Split into four groups. Four exercises . 10 big boy sit-ups,  run to the next corner on the longer stretches and crab walk to the next corner on the shorter stretches. On the next corner, we escalate  – 10 big boy sit-ups + 20 Bobby Hurleys . Move to next corner  10 big boy sits-ups + 20 Bobby Hurleys.  Move to next corner 10 big boy sit-ups + 20 Bobby Hurleys + 30 Merkins. Move to next corner 10 big boy sit-ups + 20 Bobby Hurleys + 30 Merkins + 40 Squats.  Now it’s time to back down the escalator 40 Squats + 30 Merkins + 20 Bobby Hurleys + 10 big boy sit-ups. The next corner 30 Merkins + 20 Bobby Hurleys + 10 big boy sit-ups, and so on until we get all the way back down to just 10 big boy sit-ups

Howling Monkeys

In a circle, everyone grabs their ankles in Monkey Humper fashion. The first person does ten monkey humpers followed by the next person and so on as in other “ring of fire” exercises, without letting go of the ankles.

Playground Track Mosey + Dips and Incline Merkins

Mosey around playground track with two stops at the long stone picnic tables

Stop 1:

2 sets –

15 x Dips

15 x Incline Merkins

Stop 2:

1 set –

15 X Dips

15 x Incline Merkins

Ran out of time for Mary

14 Pax – 1 FNG (Carmen Sandiego)

 “I am the vine; you are the branches. Whoever abides in me and I in him, he it is that bears much fruit, for apart from me you can do nothing.” John 15:5

It’s easy for us to go on auto-pilot with our jobs, our responsibilities, our marriages, kids, etc.  Take to time to abide in the vine, the loving nurturing presence of God. By yourself, in a crowded room, with friends and family, we are always connected to the Vine. He is always there to help us and give us life if we abide in Him.


Four Eyes asked for devotional ideas and 3rd ideas for serving, etc.

Barracks Running Etc Et Al

THE SCENE: The Barracks (U of M Track area), upper 70s and a little less humid than we’re used to lately.

  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, 20 Imperial Walkers, 10 Merkins in cadence, 10 Squats in cadence.


Mosey to pull up bars/benches.

With partner, do 20 pullups each (as many per set as you can, switch, partner help if needed BUT DO 20.

20 lunge+step ups with each leg.


Run to top of garage, meeting by west stairwell.

Alternate 5 burpees, 5 aquaman for the six.

Freddy Mercury: 10 in cadence. (On six, touch knee to opposite elbow)

Merkins: 30 OYO.

Run down stairs to the fountain plaza.

Suicide Sprint: (modify to shuttle run if too crowded) start to first light, then second light, then whole plaza and back to start.

We repeated the pullups, squat-step-ups, and run to top of the garage. Then ran down steps back to startex for Mary.


shoulder taps, HW Side Crunch,


15 PAX: Scout Team, Toms, Snookie, Blart, Handsy, Monk, Cowpoke, Doubtfire, Ergo, Little Nicky, Spock, Crayfish, Bottomless, Soybean, Four Eyes

1 John 5:4-5, “and this is the victory that has overcome the world – our faith. Who is it that overcomes the world except the one who believes that Jesus is the son of god?”

Not our ability or intelligence or interpersonal skills or church skills, but our belief. Hard for me to keep that first, and not to want my actions to have weight. Praying that God will help me accept the gifts he gives instead of trying to manufacture more.


Moleskin: Props to FNG Doubtfire for being really fast, and to my man Soybean for pushing the pace especially on the run back to startex. If you haven’t read Freed To Lead, get on it. Try to implement to “Corner to Corner” and “Mean Mean Stride” when you plan your next Q.

Independence Day Convergence 2018

Date: 07/04/2018
AO: The Mothership
QIC: Soybean and Phat Pat #BeansandMe2018 #TheSagaContinues
PAX: Father Abraham, Beauty Shop, Billy Blanks, Blart, Bootheel, Bottomless, Cheesesteak, Choker, Costello, Ergo, Four Eyes, Geppetto, Gonzo, Handsy, Hitch, Jasmine, Lil Nicky, Lipton, Moneybags, Nature Boy, Orange Julius, Pops, Shoestring, Slim Shady, Soulja Boy, Snookie, Snowman, Swingline (Johnson City), Monk (RESPECT, Gastonia), Soybean (QIC), Phat Pat (QIC) | FNGs: Walk-On, Calamine, Safe Space

THE SCENE: The PAX wanted a convergence, so we gave it to them. It was already hot and sticky at 0600. PhP drove up right on the time he said he would for us to complete our weinke (more or less).

Beans looking fly in his top-to-bottom USA attire. Shovel Flags planted. Coupons gathered. The smell of freedom’s spark tinged the air and exploded into a full-blown baseball diamond on a farm field (with a preacher’s daughter carrying a pitcher of sweet iced tea and warm apple pie past a John Deere Tractor) when Nature Boy and (the eventual) Walk-on rode in hot on the parking lot with the napalm – windows down and flags flying – just before BC.


F3 WELCOME & DISCLAIMER: Carried out dutifully and accurately by @thephattestpat


242 years since history’s greatest document was signed, so we did 242 reps to celebrate.
10 burpees OYO
50 Mtn Climbers IC
10 burpees OYO
10 burpees OYO
50 Mtn Climbers IC
12 burpees OYO

Next up, YHC drew inspiration from this blog post at The Art of Manliness and used the “Step on Toes” routine, only we called it “Don’t Tread on Me!” PAX paired up and faced each other. Staying within a single parking space, each partner tried to step on the other’s feet. Once someone was successful, each partner did 5 merkins, got up, and started again. We did this for about 4 minutes.

YOHC (Your Other Humble Correspondent) was left behind by YHC above as the third wheel to Hitch and Shoestring’s toe tapping giggle game of glee… until Gonzo showed up and saved me! He was the 34th PAX on the day, and a happy sight for jealous eyes.


13s – Mosey to steep hill on west end of parking lot. Commemorated the original 13 colonies with 4-count flutter kicks and smurf jacks (aka Little Man in the Woods). Start with a single FK at the bottom, get on up the hill, 12 smurf jacks at the top, get back down the hill, 2 FKs, etc. Reps should add up to 13 each time. Four Eyes led the speedsters in some extra credit work at the top of the hill, then we all did the last round together for the guys who were lagging. Mosey back up to parking lot.

Undefeated Circuit – For being 2-0 in the World Wars, 3-0 if you count the tail whooping we gave to England, a world power in her own right at the time.
-Merkin Revolution (aka Wheel of Merkin) – PAX lined up and got their own parking curb. 20 incline merkins with both hands on curb. Rotate 90 degrees and do 20 offset merkins with right hand on curb. Rotate 90 deg for 20 derkins. Rotate 90 deg for 20 offset merkins with left hand on curb. This is hard in the best way, an Equalizer of HIM. No one was not struggling (except PhP).
-VICTORY LAP around the lot with hands in the air in celebration. This actually burns much more than you’d think it would. More than it should, even. But World Wars don’t come around often (thankfully, for the rest of the world), so not as much practice for this one.
-WWI Sit-ups IC x30
-WWII Sit-ups IC x30 (Phat Pat reminded the PAX that some extra cushion on your booty makes doing sit-ups on asphalt less terrible. The skinny PAX were all crying. If you ain’t fat, that’s your fault!)
-ViCTORY LAP (arms up)
-Donald Pumps (CMU curls) IC x50
-Loooong VICTORY LAP around the Kitchen (arms down)


Hello Dolly IC x20
Dying Cockroach IC x15
ABCs IC (led by Shoestring)
Nazi Punches (aka Nolan Ryan) OYO – 25 one side, 26 next side to celebrate all 51 states

34 PAX, 3 FNGs, 2 Willy Lomans

I am a Christian. F3 is not specifically Christian, but open to all faiths. America is not uniquely Christian. God’s church and the gospel can flourish under any culture, any regime, any political system, or country. HOWEVER, I am thankful to God to live in a land that affords me the freedom and opportunities that it does.

When YOHC participates in politics on any level, from voting to advocating to debating, my goal is to honor the Second Greatest Commandment, “Love your neighbor as yourself.” YOHC exhorted the PAX to consider this and filter their politics (whatever they may be) and love of country through the lens of loving God and loving others.

After the workout, the PAX enjoyed apply pie served in styrofoam cups and tiny bottles of gatorade. It tasted like freedom!

Hitch keeps an American flag hat in his vehicle for emergencies. Handsy gave seven explanations for his name during the workout. None of them were accurate. FNG Walk-On “just so happened” to show up in our parking lot with a USA tank top and an American flag flying from his Wrangler. Bootheel got after it (like always), and Billy Blanks did an awesome job watching the Six.

YOHC thinks that F3 has made Beans at least slightly more patriotic, whether or not he would admit as much. Don’t be fooled ladies, Safe Space is a BAAAAAAAD MAN! If he had a beard, he could become the envy of every man (we all have room for improvement). Choker with a well timed, “It’s the most luxurious pump you’ve ever pumped.” And another T-Claps to Beans! YOHC could not have Q’d that on his own (hips don’t lie… neither does +10 lbs in 8 weeks).

GrowRuck is coming up in September. Register now!
Last week of 1 John Study was TODAY! 4I’s gonna give it rest for a month and starting something else afterwards. Blow up his DM’s with your opinions.

Better Late than Never Ruck the Parking Garage with Coupons

THE SCENE: It was 67 degrees out there

  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.
  6. We will be using coupons today


Since it was National Running Day or Runners Day or something like that, we ran a quick lap around the parking lot so we could get our participation trophy (thanks Cowbell for the heads-up on that, I think)

Rucks Down

  • SSH IC x 15
  • IW IC x15
  • Forward Arm Circles (SLOW) IC x 15
  • Backward Arm Circles (SLOW) IC x 15
  • SSS (Side Straddle Squats) IC x 15
  • Seal Jacks IC x 15


Rucks Up


  • SSH IC x 15
  • IW IC x 15
  • Hillbillies IC x 10
  • Squats IC x 10
  • Merkins IC x 10
  • Squats IC x 10
  • Overhead Press OYO x 10



GRAB CMUs and Sandbags and Let’s Go

We moseyed over to the Parking Garage………..

Climb up the stairs (everyone has a coupon) (everyone gets a turn with the sandbag)

At the top of the stairs, drop your coupon and perform the following exercises:

  • Merkins OYO x 10
  • Plank Jacks OYO x 10
  • Mt. Climbers IC x 10
  • Burpees OYO x 5
  • Squats IC x 10
  • Overhead Press OYO x 10

Grab your coupon & proceed down the stairs

  • Merkins OYO x 10
  • Squats IC x 15

Go to front entrance and go up the ramps to the top with coupon

  • Merkins OYO x 10
  • Squats OYO x 20

Climb back down the stairs

  • Merkins OYO x 10
  • Squats OYO x 20

Go to front entrance and fast walk up the ramps – at the top of each ramp stop and do

  • Merkins OYO x 10
  • Squats x 20

At top – commence with Bear Crawl Ring of Fire

Mosey over to the side of the top parking garage (yeah or something like that)

Bear Crawl from one side to the other

Mosey back to the top of the stairs

 Flutter Kicks IC x 15 (holding rucks overhead)

I think that was it………………

7 PAX, 0 FNGs (Gepetto, Soybean, Bombay, Bookworm, Tomb Raider, Blart, Rabbit)


Proverbs Chapter 6

Focused on 3 sections of Proverbs Chapter 6

  1. Verses 6, 9-10 – spoke about the ant and how strong and hard-working it is and that we should be the same
  2. Verses 20-23 – shared about the fact that we should instruct our children to respect us as the authority God put over them and raise them to love the Lord
  3. Verses 16-19 – shared about these 7 things which the Lord specifically called out that he HATES and how we need to be intentional not to adhere to these things.

1 My son, if thou be surety for thy friend, if thou hast stricken thy hand with a stranger,

2 Thou art snared with the words of thy mouth, thou art taken with the words of thy mouth.

3 Do this now, my son, and deliver thyself, when thou art come into the hand of thy friend; go, humble thyself, and make sure thy friend.

4 Give not sleep to thine eyes, nor slumber to thine eyelids.

5 Deliver thyself as a roe from the hand of the hunter, and as a bird from the hand of the fowler.

6 Go to the ant, thou sluggard; consider her ways, and be wise:

7 Which having no guide, overseer, or ruler,

8 Provideth her meat in the summer, and gathereth her food in the harvest.

9 How long wilt thou sleep, O sluggard? when wilt thou arise out of thy sleep?

10 Yet a little sleep, a little slumber, a little folding of the hands to sleep:

11 So shall thy poverty come as one that travelleth, and thy want as an armed man.

12 A naughty person, a wicked man, walketh with a froward mouth.

13 He winketh with his eyes, he speaketh with his feet, he teacheth with his fingers;

14 Frowardness is in his heart, he deviseth mischief continually; he soweth discord.

15 Therefore shall his calamity come suddenly; suddenly shall he be broken without remedy.

16 These six things doth the LORD hate: yea, seven are an abomination unto him:

17 A proud look, a lying tongue, and hands that shed innocent blood,

18 An heart that deviseth wicked imaginations, feet that be swift in running to mischief,

19 A false witness that speaketh lies, and he that soweth discord among brethren.

20 My son, keep thy father’s commandment, and forsake not the law of thy mother:

21 Bind them continually upon thine heart, and tie them about thy neck.

22 When thou goest, it shall lead thee; when thou sleepest, it shall keep thee; and when thou awakest, it shall talk with thee.

23 For the commandment is a lamp; and the law is light; and reproofs of instruction are the way of life:

24 To keep thee from the evil woman, from the flattery of the tongue of a strange woman.

25 Lust not after her beauty in thine heart; neither let her take thee with her eyelids.

26 For by means of a whorish woman a man is brought to a piece of bread: and the adultress will hunt for the precious life.

27 Can a man take fire in his bosom, and his clothes not be burned?

28 Can one go upon hot coals, and his feet not be burned?

29 So he that goeth in to his neighbour’s wife; whosoever toucheth her shall not be innocent.

30 Men do not despise a thief, if he steal to satisfy his soul when he is hungry;

31 But if he be found, he shall restore sevenfold; he shall give all the substance of his house.

32 But whoso committeth adultery with a woman lacketh understanding: he that doeth it destroyeth his own soul.

33 A wound and dishonour shall he get; and his reproach shall not be wiped away.

34 For jealousy is the rage of a man: therefore he will not spare in the day of vengeance.

35 He will not regard any ransom; neither will he rest content, though thou givest many gifts.

First thing – don’t wait almost a month to post your backblast – I don’t recall a lot of what we did and this was a workout where I abandoned my Weinke pretty early to modify as some of the things I planned just did not work!

Second thing – ruck workouts are good for the soul.  They are hard for sure, and adding coupons makes the burn oh so much better,  but the PAX worked through the beatdown like champs.

Thirdly, I knew I was doing something right when 67% of the way through the workout Soybean grabbed my Weinke and tried to throw it off the side of the garage because I think he might have been smoked………

Lastly, I smoked myself and I am glad I did because the PAX can see that we are all struggling and working toward the same goal – to get better together!

One more item of note – thankful for the opportunity to lead my first ruck workout.  Learned more about my limits and the willingness of the PAX to always fall in and go with the flow which is one of the many things I love about F3.  I look forward to getting better at leading ruck workouts.  Rucking Rulz!

GrowRuck in Memphis September 21-23

Monday Morning Cardio Recovery in the OF

THE SCENE: Much more humid than Canada (just got back from Toronto yesterday evening); but the air was purer for sure
F3 WELCOME & DISCLAIMER: completed.  welcomed 1 FNG


  • SSH x 20
  • Arm circles x 20 (10 forward, 10 reverse)
  • Windmills x 20
  • Daisy Pickers x 20
  • Merkins x 10

After warm-o-rama, we moseyed briefly over to the East Pavilion playground area on East Parkway.  The goal of today’s workout was recovery.  Each move was done AMRAP at 30 second intervals:

  • Jane Fonda – LEFT
  • Abductor leg lift – LEFT
  • Horse step – LEFT
  • Forearm side plank – LEFT (repeat on RIGHT side)
  • 20 Merkins

Next circuit:

  • Glute lift – LEFT
  • Scorpion – LEFT
  • Shoulder stretch with Child’s pose – LEFT
  • Hamstring/Hip flexor combo stretch – LEFT
  • Step through groiner – LEFT
  • Pigeon – LEFT
  • Runner’s stretch push ups – LEFT (repeat on RIGHT side)

Next circuit:

  • “Polka” stretch
  • Hip circles
  • “Polka” stretch with step back lung (RIGHT then LEFT)
  • Double knee pulls
  • Front to back lunges (RIGHT then LEFT)
  • Double quad stretch
  • Glide lunge
  • Tin Man Zombie

Next circuit (on our six):

  • Glute rocker (RIGHT then LEFT)
  • Double knee pull (on ground with head raised for abdominal work)
  • Double pigeon pull (head raised for ab work)
  • Spinal twist
  • Scissor stretch (head raised for ab work)
  • Slow Freddie Mercury with a leg raise stretch (“Farrthing stretch”)
  • Banana on RIGHT side
  • Superman
  • Banana on LEFT side
    7 PAX (1 FNG) – Moth Balls, Sir-Mix-A-Lot, Ergo, Goldilocks, Blart, Bottomless (AOQ), Scout Team (FNG)
    Inspiration for today’s workout came from my recent trip out of town.  Spent 4-5 days away from my normal routine with my wife (sans children) and really appreciated the opportunity for recovery.  Often, we busy ourselves with daily routine, obligations, etc. and neglect the need for rest and recovery.  Felt like demonstrating its importance with our physical bodies was a good start, but also challenging the PAX to seek opportunities to recover and care for our spiritual and emotional needs as well.  This is where longevity and true quality of life occurs.

Prayers: Ergo returning to work after being on 2 week vacation; Moth Balls selling his home and the stresses associated with that.
Appreciated the PAX encouragement today in doing something different than the normal.  Each time that I am given an opportunity to Q I want to provide something new or different that both challenges the PAX to get better but also gives them a new perspective.  I hope that was accomplished today.
No announcements


THE SCENE: BEAUTIFUL lower 60’s well-lit gloom.


SSH x20, IW x20, Merkins x20, Squats x20.

Mosey w coupons to pull up bars, set coupons off playground a few yards.


With partner, alternate between doing the BOMBS exercise and doing 1-2 pullups.

50 Burpees: coupon burpees (raise coupon overhead, hands on coupon during pushup)

100 Overhead Press (w coupon)

150 Merkins (one hand on coupon, alternate each hand)

200 Big Boy Sit ups: with coupon on chest

250 Squats (holding coupon)

(we were somewhere in the BBSU’s at 5:58, so QIC Omaha’d everyone into squats for last 2-3 min).

Stop at 6:00.  11’s across picnic table:

Start with 10: 4-count Flutter Kick, 1: 4-count Overhead Clap.

Groiners x10, gas pumps x10, shoulder taps x10. Repeat x3.

12 Pax (Kotters to MIB):  Father Abraham, Hotwire, Blart, Dewey, Sir Mix A Lot, Soybean, Bottomless, Bookworm, Meatball, MIB, Hitch, Four Eyes


You are here for others, not yourself. Changes how you respond to adversity. Changes my short term response bc of my long term goals.
In the Presbyterian context…Chief end of man is to know God and enjoy him forever. Not get rich or enjoy life. Those things may happen, but they are not an end we should be working toward. When we are focused on knowing God and enjoying him, we are able to bear some unusual things from the perspective of the rest of the world.

BOMBS always reminds me of my VQ and the day that Soybean, Irma, and Phat Pat came to us.
Phat Pat on Q at Sandlot tomorrow. Duck Duck Goose.

21 Guns on Memorial Day 2018

Date: 05/28/2018

AO: The Barracks

QIC: Gus + Granola

PAX: Shoestring, Crayfish, Rabbit, Soulja Boy, Giant, Pirtle, Lil Nicky, Meatball, Hitch, Speaker, Snookie, Handsy, Bottomless, Goldilocks, Blart, Father Abraham, Orange Julius, Bootheel, Costello, Soybean, Phat Pat, Pony Express (RESPECT RESPECT), Dewey, Tiny, Tomb Raider, Mmmbop, Teacher’s Pet, Lazarus, Anklet, Cheesesteak, Bombay, C-Lo, Nature Boy, Red Roofer, Billy Blanks, O Positive, Woody, Captain Obvious, Backseat, Snowman, Granola, Gus | FNGs: Diesel, Butterfinger, Lamb Chop, [unnamed FNG]

Conditions: 70F – humid




SSH IC x 20
Merkins IC x 10
Daisy Picker IC x 10
Imperial Walker IC x 10
Hillbilly IC x 10

21 Guns workout led by Gus
AMRAP in 21 minutes OYO
One lap (.25 mile)
21 merkins
21 squats
21 burpees
21 Carolina dry docks

In Memoriam
Three-volley salute (“21 Guns”)
Playing of Taps
Honor and Remember the fallen

Partner Workout led by Granola
[Granola divided the quarter-mile loop into thirds and told the PAX to partner up.]
First third: Wheelbarrow
Second third: Partner carry/drag
Third third: Leapfrog
(Granola had hoped to do this seven times. We did it once. Once was enough.)

Flutter Kick IC x 21
Hello, Dolly! IC x 21
Pickle Pounder IC x 21
ABCs led by Shoestring

Count-O-Rama (46 | 4 FNGs)


COT / BOM:  We honor the service and sacrifice for those who died in the service of our country. Because our country is an imperfect home, we strive to make it better so that they will not have died in vain.

“Greater love has no one than this, that someone lay down his life for his friends.” John 15:13

The ultimate example of sacrifice is found in the Person of Jesus Christ, who gave Himself for the sins of the world.

Moleskin: This Memorial Day workout provided an opportunity for the Memphis PAX to be together in one spot, and 46 Men Converged at The Barracks. No one left without a physical beatdown and a reminder of the sacrifice given on our behalf. We thanked the Sky Q for giving us countrymen who would give the “last full measure of devotion” and asked for strength to do the work of making this country worth the sacrifice.

Red Roofer Splashed Merlot.
One FNG left early and didn’t get a name. [EDIT: He was named Trainwreck the next day.]



A very humid 72 degrees at Ye Olde Forest.


Did it, including sharing the mission of F3


  • SSH (IC) – 20
  • Windmill (IC) – 10
  • Hillbillies – (IC) – 15
  • Daisy pickers (IC) – 15
  • Burpees – 5 OYO

They say imitation is the highest form of flattery, right? In that case, I hope Soulja Boy feels flattered. Because this beatdown is a mildly modified, totally plagiarized version of his Q at The Morg on 5/17. It was my first post at The Morg and the workout was a great blend of strength and endurance training and cardio and had good variety. I was smoked. So – I decided to bring it to the inner loop!

All PAX formed one big circle. Each had a small wooden plank in front of them with the name of an exercise written on it. Today, we had:

  • Merkins
  • Overhead arm clap
  • Squats (with CMU)
  • Carolina Dry docks
  • Trap raises (with CMU)
  • Reverse Lunges (with CMU)
  • Derkins (feet on 2 CMU’s)
  • Overhead shoulder press
  • Mountain Climbers
  • Incline Merkins (hands on 2 CMU’s)
  • Baby arm circles
  • Mummy Kicks
  • Run lap around parking lot (with CMU)

When I yelled start, PAX began doing the exercise listed on the piece of wood in front of them and the PAX with the CMU lap took off with his CMU to run a lap around the large island in the parking lot. Once the PAX running the parking lot lap returned to the circle, he yelled “next” and everyone shifted one place to the right in the circle and started the next exercise. This repeated until all 13 PAX made it all the way around the circle once.

After that we went on a little indian run around the track around the playground.

Then we returned to the circle and went through the circuit once more.

After that we still had a little time so we tried something I’m calling the Merkin Zipper: All PAX get down in high plank position in two lines facing each other and offset. Each PAX has about one person space between them in each line. And the other line facing them is spaced the same but shifted by one PAX space so that no one PAX is directly across from another.  So – basically looks like two lines of PAX in high plank almost shoulder to shoulder but every other PAX is facing the opposite direction. Make sense? The person at the end of the line does one Merkin, then high fives the person across from him then returns to high plank. That person then does one Merkin and high fives the person across from them and returns to high plank. This repeats all the way down the line and then comes back to the beginning. We did this twice with about a 10 count recovery in between.


For Mary we got in a circle and numbered off by 3’s. All 3 groups did their Mary at the same time all in cadence. 1’s started with CMU American Hammers, 2’s with Hello Dalai Lamas, 3’s with baby makers. We did in cadence to 10. Then rotated until all three groups did each exercise once.

After we finished, we still had a little time left so we ended with ABC’s IN CADENCE.


Ergo, Teacher’s Pet, Pirtle, Sleepy, Sir Mix-A-Lot, Blart, Hall Monitor, Pepé (FNG), Beauty Shop, Dewey, Goldilocks, Bottomless, Handsy (QIC)


During a recent workout I Q’d, I noticed that I spent more time than usual encouraging the other PAX – “keep moving, keep it up, let’s go, push yourself, push through the pain,” etc… I also noticed that I did not give up so easily on most of the exercises (this was actually a workout I led before and remember having to stop and not push through the pain as much).
Point – when we focus our energy on encouraging and building up other PAX, our attention is off of ourselves and on to someone else. That actually allows us to push ourselves harder. The workout seemed easier for me when I was NOT focusing on myself and how much I was hating the exercising, but when I WAS focusing on the PAX and building them up. Serving others and putting them first not only benefits them, but you also.



I really like the Merkin Zipper. It’s hard to describe in words, but it’s a great way to challenge the group for prolonged planking with some Merkins mixed in.

Convergence on Monday for Memorial Day. ALL AO’s will meet at The Barracks from 6-7am. More info will come via Slack in the coming days.

This Backblast Is Boring and Not Creative

THE SCENE: Muggy, humid, moist 70-ish degrees.

Did it.

  • SSH (IC) – 25
  • High knees (IC) – 15
  • Lots of stretching
  • Butt kickers (IC) – 15
  • Leg raises (IC) – 8 each leg
  • Some more stretching
  • Mosey to parking garage


    Parking garage line drills
    Divide into 2-3 groups based on speed (8, 9, and 10 minute pace groups, though we won’t actually try to keep that pace)
    Sprint (or run as fast as you are able) up first full length of the garage, touch wall, mosey back down.
    Sprint (or run as fast as you are able) up first 2 full lengths, touch wall, mosey all the way back down.
    Do this until you’ve gone 4 full lengths.
    Once finished, run in place up downs on 10 counts until all in (from your pace group)
    Once your pace group is all in, repeat, but mosey the up hill portions and sprint downhill.
    Even the 8 minute pace group didn’t quite get through both sections. We moseyed back to the parking lot where we started for about 5 minutes of Mary.


  • Hello Dalai Lama (IC) – 30 (with a slow down count in the middle of the 20’s)
  • American Hammer (IC) – 20
  • ABC’s (IC)


Soybean, Bottomless, Teacher’s Pet, Beauty Shop, Blart, Goldilocks, Four Eyes, Vocals, Shoestring, Big City, Promise Ring, Bookworm, Hitch, Speaker, Sir Mix-a-Lot, Pirtle, Mighty Joe Young, Toms, Ergo, Handsy (QIC)


When you’re a sad clown you often don’t realize you’re a sad clown. I started coming to F3 just for the exercise. I thought I had my life together, hey, I lead a Christian ministry, right? I’ve noticed in the past few months, that some of my struggles (lust, short temper with my kids, impatient with my wife, etc.) have diminished. The more I’ve thought about it, I’ve realized I was much more lonely than I realized, and my struggles were really just the fruit of loneliness and isolation. The community that I’ve gained through F3 has really provided a group of men who I connect with regularly and who help me feel less lonely.  Therefore, I’m healthier and struggling less. And, whether I want to admit it or not, I really was a sad clown before. Feeling less and less so every day.


Breaking into pace groups for running focus workouts seems to work well.

Nothing I can think of…check the slack channel for announcements.