“Doritos” (aka Dora-Dos)

THE SCENE: 66°, light rain.

F3 WELCOME & DISCLAIMER: Welcome and disclaim-ations provided.


SSH IC x 20
Daisy Pickers x 15
Baby Arm Circles IC x 15 (+ reverse)


The PAX moseyed around the parking lot back to the field and then lined up in front of the fence about 50 yards back at the shovel flag and then split up into pairs.

DORA 1-2-3 time! Each team will cumulatively do:

  • 100 x Merkins
  • 200 x Big Boy Sit-Ups
  • 300 x Squats

While one PAX performed the exercise, the other PAX sprinted to the fence and back. Once a team was done, they joined up with any other teams to help them complete their reps.

Once all in, I stopped for a brief discussion about my first day with F3. My first work out was DORA 1-2-3 and I remember thinking it was insane. I was modifying before it was over. I remember being shocked when Phat Pat told us to do it all over again. But that’s exactly what we did today, too!

So, all in? Let’s rinse and REPEAT.


For round 2, we did mix it up a little bit, though. Instead of the prior exercises, we did the following:

  • 100 x Carolina Dry Docks
  • 200 x Little Baby Crunches
  • 300 x Squat Jumps


With about 5 minutes remaining, I opted to go with dealer’s choice for Mary:

Flobee – Freddy Mercury
Orange Julius – World War One Situps
Choker – Aw Yeahs


Gilligan, Commie, Woodpecker, Mr. Wonderful, Flobee, Carport, Chelsea, Casio, Short Timer, Orange Julius, Bootheel, Choker, Wall Builder


The Q today was my best attempt at my first experience with F3 back in April. We did it because I was curious at how difficult it would be now… because it was insane during my first workout. I’ve grown significantly since then – I’m writing my own “Was Now” story just as every HIM that is a part of F3 has… but I want to stress that neither my story nor theirs is done yet. My F3 brothers know me as Wall Builder, so I want to encourage everyone to build up your walls… and then tear them down. Find the next obstacle that is holding you back and break it down… even if you have to do it a brick at a time. If things are easy for you, then build up a bigger wall. Keep pushing and challenging yourself and your brothers.

Continual improvement. Here in the gloom. In your family life. In your careers. In your spiritual journey. Everywhere.


Gilligan has a baby due on Sunday – we determined he should be named “Skipper”.



Leave No Man Behind

THE SCENE: Pax and YHC made a nice 4 mile stupid early ruck.  Good livin’ started at 0430.


SSH IC x100 (thats a lot)
Squat IC x50 (also a lot)

YHC asked for a volunteer.  Nature Boy was that somebody. YHC asked for a time to ruck to the main road and back as a team carrying a 60# and 40# sandbag. He said 24 mins.  (Crazy.)

Pax made the approx. 1 mile ruck to the street and back in under 19 minutes but nearly left pax behind. The fear of penalty caused the pax to push hard and leave a man behind.  We will fix that before GrowRuck.

Moved to the baseball field. Pax lined up shoulder to shoulder and performed following exercises:
Ruck Swings IC x30
Bear Crawl and Ruck Drag (50 yards and back)
8-count Body Builders IC x15
Crab Walk w/ Ruck (50 yards and back)
Ruck to Shoestring IC x15

No time. Pax were smoked.

14 Pax (0 FNG’s)

The pax started off the bootcamp by leaving pax behind.  By the end of the bootcamp, they were finally moving as a team. Fear of consequence/pealty caused them to be willing to leave a man behind.  YHC shared that we must move as a team and always be willing to suffer the consequences together as a team.  No man should ever be left behind. Regardless.  YHC shared the importance of not letting fear dictate our decision in life.

YHC missed posting all week and this was refreshing.  The pax did work and it was a joy to be in the gloom with a bunch of HIM.


A Little Shoulder Work.

THE SCENE: Starry sky with Orion shining brightly overhead.

Enjoyed a great preruck with Bootheel, Harbaugh, and Giant. Very meaningful discussions on topics such as men’s bible studies, marriage, and other struggles most men are dealing with.  

Done. No one is a professional athlete. Don’ t  hurt yourself before you start your day job.


Windmill  IC   15

Big arm circles  IC   15

Little arm circles  IC   15

Mountain climbers    IC   15

Over head claps      IC   15

Began the workout by taking a mosey 1/2 way around the track. Once on the other side of the field all PAX crabwalked across the field. 1/4 way 10 burpees, 1/2 way 10 merkins, 3/4 way, 10 squats, all the way across, 10 BBS.

Mosey over to the “Library.”

PAX did 2 of the following 3:

  1.     Wall-Assisted Handstand Push-Up    OYO  5-10 (utilize the “books”)
  2.     Feet Elevated Pike Push-Up              OYO  5-10
  3.     Feet Elevated Push-Up (Derkin)        OYO  5-10

Rinse and repeat.

Mosey back to Startex.

  1.    Walking Long Step Squat/Lunge   OYO   10 (2 is 1)
  2.    Walking Short Step Squat/Lung    OYO   10 (2 is 1)


BBS       IC       15

WWI sit-ups      IC    15

Dying Cockroach     IC    15

American Hammers     IC    20 (Speedy)
Speedy, G-String, Harbaugh, Bootheel (IG), Grimace, Giant, Orange Julius
Matthew 4:8 King James Version (KJV)
8 Again, the devil taketh him up into an exceeding high mountain, and sheweth him all the kingdoms of the world, and the glory of them;

This verse is a paradox to YHC on many levels. Here you have the devil tempting Jesus. Also you have the devil in control of the world when we like to think of God in control at all times. This is usually are first thought in the time of tragedy when people always seem to blame God for tragedy “If God is so loving or so powerful, why does he allow these things to happen.”

Commentary on the above verse: 

Satan tempted Christ to idolatry with the offer of the kingdoms of the world, and the glory of them. The glory of the world is the most charming temptation to the unthinking and unwary; by that men are most easily imposed upon. Christ was tempted to worship Satan. Jesus rejected the proposal with abhorrence. “Get thee hence, Satan!” Some temptations are openly wicked; and they are not merely to be opposed, but rejected at once. It is good to be quick and firm in resisting temptation. If we resist the devil he will flee from us. But the soul that deliberates is almost overcome. We find but few who can decidedly reject such baits as Satan offers; yet what is a man profited if he gain the whole world, and lose his own soul? Christ was ministered to (by angels) after the temptation, for his encouragement to go on in his undertaking, and for our encouragement to trust in him; for as he knew, by experience, what it was to suffer, being tempted, so he knew what it was to be ministered, being tempted; therefore we may expect, not only that he will feel for his tempted people, but that he will come to them with seasonable relief.

Prayers for Grimace as he begins new employment.

PAX manhandled this workout. YHC knew they would.

Speedy is an awesome AOQ.

IPC at The Annex on 8/30/2018.

It’s a Celebration

I’ve been involved with F3 in three different Regions: Knoxville, Chattanooga, and Memphis. This is the first time I’ve been in one place for a whole year. I’ve Posted with the Men of F3 Memphis in rain, sleet, snow, extreme heat, and bitter cold; early in the morning and late at night; for breakfast, lunch, and supper. I just EH and Post, but somehow we’ve grown to cover the city of Memphis and every major suburb in Shelby County. To God be the glory, and to Memphis Men be the T-claps!

Prepping for this workout made me appreciate the steady Leadership I’ve seen from other F3 Men: Dredd, OBT, Mini Me, Cap’n Crunch, Proton, Woodshack, Ratchet, P-Nut, Angus, Bagger Vance, etc. Those guys made it easy to remember that it’s not about me (IM3). That’s the first lesson of being a Workout Q. Leading 50+ Men in a sixty-minute workout isn’t easy. There’s so much room for failure, so many ways I could look foolish, that I was anxious about putting pen to Weinke. But it’s not about me. If there’s anything F3 teaches us, it’s that.

Date: 08/18/2018

AO: Mothership

QIC: Gus

Conditions: 75F and breezy – better than we deserved



SSH IC x 50
Daisy Pickers IC x 15
LBAC IC x 10 (each direction)
Imperial Walker IC x 15
Sprint at 25% – Butt Kickers to start
Sprint at 50% – Carioca
Sprint at 80% – High Knees
Sprint at 90% – Power Skips

Find a partner. While moseying to hill, find out your partner’s (A) hometown and (B) favorite breakfast food.

Monkey Humpers at top

Burpees at Bottom

Flutter Kicks while you wait!

Find a new partner. While moseying back to parking lot, find out your partner’s (A) high school alma mater and (B) favorite Gatorade flavor. [Some Men immediately declared that Gatorade only comes in colors, not flavors. I encouraged those Men to discuss that nuance with their respective partners. Powerade drinkers were not recognized.]

Divide into two groups based on partner’s favorite breakfast food: savory over here, sweet over there. I made a few adjustments to make the groups relatively even in number.

Groups started diagonally across and completed the following circuit:

Bear Crawl — — — — Crab Walk
|                                                                 |
|                                                                 |
|                                                                 |
|                                                                 |
Crab Walk — — — — Bear Crawl

Flutter Kick IC x 30
Hello, Dolly! IC x 30
Not-So-La-Z-Boy (hold for 30 seconds)
 – Cheesesteak started singing Sweet Caroline during this hold, because he’s a yankee. When I remarked that he was a yankee, he thought he was correcting me by pointing out that song’s popularity in Boston. Only a yankee would not know that Bostonians are yankees.
Pickle Pounders IC x 10
J-Lo IC x 10
Jane Fonda IC x 10 (each leg)
Hollywood Side Crunch IC x 10

In the parking lot at the Mothership, there are concrete pads that jut out to form a sort of sidewalk for pedestrians. They roughly divide the length of the parking lot into thirds, which was suitable for my purposes.
1/3 – walk back
2/3 – walk back
3/3 – walk back
2/3 – walk back
1/3 – walk back
2/3 – walk back

This was a bit messy, both because of the size of the Group and because I use phrases that could reasonably be misconstrued as directions to begin sprinting (e.g., “Let’s go!”) to exhort the PAX. We made it. Orange Julius pulled a hammy.





Circle of Trust
Count-O-Rama: 56
Name-O-Rama: Soybean, Woodpecker, Red Sox, Speaker, Hitch, Four Eyes, Teacher’s Pet, Bootheel, Squeegee, Vocals, Jailbait, U-Rock, Roomba, Beauty Shop, Cheesesteak, Shoestring, Heavyweight, Snookie, Rabbit, Cowbell, Phat Pat, Snowman, Mama’s Boy, Bottomless, Orange Julius, Renfro, Nature Boy, Transplant, Moana, Slots, Speedy, Baby Gap, Nickelback, Pops, Sleep Number, Tiny, C-Lo, Murdock, Captain Obvious, Laettner, Harbaugh, Bookworm, Uncle Rico, O Positive, Lazarus, Gus | FNGs: Thundercat, George the Baptist, Fabio, T-Swift, Red Hot, Chili Pepper, Landshark, Standard Deviation, Daniel Tiger, Grapico
BOM:  After Cain killed Abel, God asked Cain where his slain brother was. Cain’s sardonic reply: “Am I my brother’s keeper?” The rest of the Bible and the course of human history tells us that, if we are going to make it, each of us is our brother’s keeper.

This is the will of God, that by doing good you should put to silence the ignorance of foolish people. Live as people who are free, not using your freedom as a cover-up for evil, but living as servants of God. Honor everyone. Love the brotherhood. Fear God. Honor the emperor. 1 Peter 2:15-17

Moleskin: Fifty-three Men showed up to celebrate a whole year of F3 Memphis. We picked up a few more along the way. There’s no stopping us now!

Suicide B.O.M.B.S at the Morg

The Morg. The Gloom. KotB day. No better time than right now.

Pax welcomed.  Mission statement recited.  Disclaimer disclaimed.


SSH x20.  Knowing what was ahead, I opted to skip the “IC/Silent with penalties” routine.

Windmills x15 IC
Imperial Walkers x15 IC
Daisy Pickers x15 IC
Little Baby Arm Circles x10 IC (each direction)

The Phat Patmobile rolled up midway through the arm circles.  He stopped at the edge of the parking lot and tried to EH a civilian with partial success; the guy had just finished his workout out for today, but said he’d meet us on Wednesday.  Time will tell if that was an HC or just his way to get the bearded millennial out of his face.  With EHing complete, PhP ambled over to the circle on his bajankety hips.

Capri Lap around parking lot, and to the big field.

PAX were instructed to partner up.  Because we had a couple FNGs, I took a minute to explain how B.O.M.B.S. works.  Partner 1 performs an exercise while Partner 2 runs to a designated point and back.  Flapjack and continue with Partner 2 continuing the count until all reps of all exercises are completed.

Then I gave the PAX the good news and the bad news.  The good news was that we were not going to do B.O.M.B.S. this morning.  The bad news was that we were going to do Suicide B.O.M.B.S.  I had arrived early and set out cones at 15, 30, and 45 yards.  Instead of running to a designated point and back, the runner had to do burpee suicides.

Running partner:
Run to cone 1 and do 1 burpee.  Run back to start point.
Run to cone 2 and do 2 burpees. Run back to start point.
Run to cone 3 and do 3 burpees. Run back to start point.
Flapjack with partner.

Exercising partner:
50 Burpees
100 Overhead Claps
150 Merkins
200 Big Boy Situps
250 Squats

We circled up with about 5 minutes remaining.  I told everybody to get on their 6 and was all set to start with some flutter kicks, but then I heard Zima say “At least you don’t have your bluetooth speaker.”  So I pulled out my phone, cranked it up to barely audible, and we finished the day with Thunderstruck.

23 (2 FNG):  Animal, Bootheel, Carport, Casio (FNG), Choker (QIC), Flobee, G-String, Gilligan, Green Monster, Imposter, Jasmine, Maverick (FNG), Orange Julius, Phat Pat, Puck, Red Roofer, Sleep Number, Slots, Sundial, UFO, Wall Builder, Woodpecker, Zima

This week’s QSource is on Candor.  When I started reading the article, I expected it to be about speaking difficult truths to people.  And it is, but there’s another component to it that I was not expecting/had not considered.

Telling the hard Truth is only one half of Candor. The other half is hearing it. For a Leader to be Virtuous, he must be able to handle the Truth. If he can’t, than no one will be willing to tell it to him. Handling hard Truth well requires the discipline over one’s emotions that comes from Preparedness.
A Virtuous Leader ensures that he will hear the hard Truth through forceful engagement with the Members of his Organization. The normal approach to engagement is to have an open-door policy and be receptive to people when they want to talk. That’s nice in theory, but way too passive in practice. Open doors and smiley faces won’t get people to spill the beans on things that scare or embarrass them. A Leader committed to getting the hard Truth knows that he will have to seek it aggressively and deal with it maturely when he finds it.

I encouraged the PAX to be the kind of person whose kids/employees/etc. can feel comfortable coming to with things that are difficult to say.

Kotters to Red Roofer and Imposter!

There was some mumblechatter about Maverick being too good of a name for an FNG.  But when a 64 year old (RESPECT RESPECT) former F-16 pilot posts, you name him Maverick.

City Ruck Tour this Friday night
GrowRuck September 21-23

To Hug a Tree and Burp an E

Well, PhP and the Corn Cob Pipe are a couple coquitos in, so it feels like the right time for a BackBlast. Here we go! 

THE SCENE: 65(degree sign) and friggin fantastic and the Cockpit! Bugs seemed a little timid with the temperature change and Phat Pat on Q. Tree Hugger showed up to spend his birthday morning with his 8 best friends and a lot of pain. More on that later.

9 PAX! NINE. This called for a welcomed pre-workout modification. No bigs.

You’d have to be there to know for sure. But pretty sure this was completed. Don’t “@ me” F3 Nation. 

SSH x20 IC
Hillbillies x20 IC
Deep Squats x15 IC
Windmills x10 IC
Merkins x10 IC

PAX partnered up with YHC flying solo, as intended (cause I’m a cowboy, on steel horse I ride. Wanted… WANTED! Dead or alive…). There were five stations set up around the half mile track at the Cockpit. They were like, such as follows:
– 50 Box Jumps under the pavilion
– 50 Overhead Presses w/ CMU
– 50 Merkins (at the corner Soulja Boy! DUH)
– 100 CMU Curls
– 100 LBC’s

PAX had to complete each set of reps individually, together, as a pair. Once completed, mosey to the next spot. The twist: If another group catches you, each PAX does 20 penalty burpees. If another group catches you because you fell behind from the burpees? More burpees. Or bc tired? Burpees. Or bc drank too much last night? Burpees. Fat??? Burpees… Old (looking at you Tree Hugger)??? Burpees!!

The goal was to get three laps. HAHAHAHAHA. As they old saying goes, “Goals were meant to be disappointed.”

Out of the two+ possible laps here’s the max that was accomplished: 150 Box Jumps, 100 Overhead Presses, 100 Merkins, 200 CMU Curls, 200 LBC’s, and 1 Mile run. Plus whatever Burpees one had to do.

PhP Deez Hips are Fire Style Stretching for 3 minutes, which bled into 6 minutes during COT.

9 PAX, No FNG’s

Whatever your reason for not completing your goals (better fitness, health, walk with God, family life) they are more or less all basically your fault, or completely outside of your control. Either way, bemoaning the consequences of your decisions will get you nowhere. Do the penalty burpees of life and move on. Make the HC to make the decision now, today, right after you screwed up etc. to then make the right decision that you should have done all along. And get better step by step (day by day, a fresh start over, a different hand to play, the deeper we fall, the stronger we stay, and we’ll get better, the second time around).

Cobains to Zima and Bootheel for making them run a quarter mile to their start position.
We sang happy birthday to Tree Hugger for the second coming of this Gloom’s* COT.
Boxjumps suuuuuucked. Hips don’t lie.
T-claps to Soulja Boy for running a fantastic AO.
Ummmmm… the sandwiches at SB Donuts are straight fire. Seriously, don’t know what that magic is, but I need more of it in my life.
No Fuegos little fire buddies watched us workout. Not a good look for the fire department. Just saying. #ABH (No Fuego has the best attitude though)
Gilligan officially knows his way around to three AO’s like the back of his hick yankee hand. Love it!
Bootheel is awesome. Never complains. Just puts in work.
Zima complains all the time.
Flobee is the best and fittest barber in the 901
And Short Timer is a HIM for taking over AOQ duties (as it were, if promotion stands).
Fantastic morning.

*Gus! LOL

Gilligan’s birthday tomorrow!
Other stuffz!

Catch Me If you Can / With CMU

THE SCENE:  Cool Cool Weather 70 if i’m not mistaken. Barely any dew on the grass… could it be any better.


YHC, Jasmine alarm failed to wake him fortunately his 2.2 woke him and his M up and he was able to make a mad dash to the Annex where a whole was sinking.


YHC, Jasmine, showed up late, but early enough that only 2 warm up exercises had been performed.

  • Toy Soldiers x20 IC
  • Capri Lap
  • Merkins x20 OYO
  • Annie x20 Left x20 Right


CMU Chase Me If you Can

Partner-Up. While one partner lunge- walks with CMU while partner does 20 Squats

To the other side of park Flapjack

Flapjack One – Insert WWI Situps and Side-shuffle for trasport

(We Reached the other side)

G-String Gave 20 Count to catch breath for all..

Plank Inch Worm Bearcrawl with CMU

I told all the PAX we were going to SLOW mosey to park pavilion picking up extra CMU’s for all.

About halfway across I thought better.

Catch Me if You Can Round Two

Flapjack Two – LBC with High Knees for Transport

Mosey to pavilion

Perform Step-ups with CMU x20

Shoulder Shrugs with CMU x20


Ring of Fire – All plank while each PAX did 5 CMU curls. We went around twice.

Dealer Choice:

G-String –  Reverse Situps x20

Bootheel – Hello Dolly x20

Speedy – Red Light / Green Light / Yellow Light


Jasmine, G-String, Speedy, Bootheel,


I recently took a new job where in a am up and down ladders all day lifting ceiling tiles to mount J Hooks so that I can run wire on these hangers. While above the ceiling tiles it is interesting to see all the junk that is left up there. It is also frustrating how the same electrical codes are not being followed by all contractors who work. I often see gross violations wherein wires are often strewn across the tops of the tile grid or otherwise. Vermin droppings and other refuse often finds its eternal resting spot above the ceiling.

I got to thinking about the stark contrast between the above the ceiling tiles and below them. This image is not that different than our lives often – we look all put together on the outside but beneath our largest organ often lays the dirty addictions, proclivities, and habits. We must strive as men to be that don’t just do the right thing when people are watching but when no one is watching.

2.0 Workout This Sunday with FiA at 1500

GrowRuck Sim this Saturday at 0300

Dora at the Morg

  1. THE SCENE: 75 degrees and worderful for a workout today.

Welcome my name is Sleep Number I’ll be your Q for the next 45 mins  I am not a professional, I am not being paid to be here. You are not paying to be here. We are here to workout and grow and get stronger together. Push yourself but don’t hurt yourself. You know your body better than anyone else so modify when necessary.


SSH x10 IC

Imperial Walkers x 15 IC

Little Arm Circles x 10 IC (forwards and backwards)

Daisy Pickers x 10 IC

Short mosey over to the adjacent field


Since this was my VQ YHC wanted to keep things simple with DORA 1-2-3, with a little twist. PAXs partnered up in teams of 2 for a combined count of 100 merkins, 200 BB Sit-ups, finishing with 300 squats.

While one performed the exercise the other ran 35 yards and performed an exercise. 5 SSH during merkins, 3 imperial walkers during sit ups, and 1 burpee during squats. As teams finished they would help out others until we were all in. 

Once all in PAXs held high plank for a 60 sec count followed by a recover 10 second count. PAXs moseyed to the pavilion where we all did a 60 sec wall sit against the beams. Dips x 15 IC, Wall Sit for 60 sec, Dips x 10 IC, Durkins x 10 IC. Mosey back to the field. Lunge walk 35 yards. Right side slide shuffle 35 yards, Left side shuffle 35 yards. Mosey back to the flags for Mary

LBC x 25 IC

Hold feet 6in off ground for a 60 count

Pickle Pounders x 20 IC (No eye contact)

Dealers Choice (Choker) Oh Yeahs x 10 IC (each side)
14 PAXs (2 – FNG Sundial, Gilligan)  Phat Pat, Woodpecker, Carport, Choker, G-String, Giant, Wall Builder, Bootheel, Orange Julius, Flowbee, Cheesesteak, Sleep Number

F3 has been a wonderful opportunity for me to grow and to get to know other men in my community. My focus today was on the 3rd F of F3. Its great to get in the physical exercise but we need to be putting in the time with our Heavenly Father. Not only do we need to spend time with HIM and in HIS WORD, we need to be spending time with other, either being discipled or descipling others while being accountable to each other. Find someone who you can trust, share life with them and work on a relationship that will help both of you grow closer to God.

Mentioned Faithwalk Mid South this September. www.faithwalkmidsouth.org. Go check out the website. It was a life changing experience for me. Contact me if you would like more info or if you have questions.
The Dora 1-2-3 was one of the first workout routines I did when joining F3 and I wanted to see how YHC would fair after being in F3 for 5 months.  It was much better than the first time for sure.

GrowRuck is coming get your deposit in by Aug 1.

A Sim to prep for GrowRuck this Saturday. Watch for announcements on Slack.

Donut run

Dozen PAX for a dozen donuts
(YHC’s iPhone cut Bootheel out of the photo–it cut a few dozen out of the photo below too. Friggin’ iPhones…)

Quarter-mile, donutty-circular loop by the University of Memphis Library.
Insulin ~25 mIU/L (probably–not a professional or an endocrinologist, but we DID have a professional endocrinologist on site! #bonus).
**SPOILER ALERT** 0 Merlot splashers, because we’re not ’bout that life.



YHC had been wanting to do the Krispy Kreme Challenge since hearing about it in January. It just so happened that our running workout coincided perfectly with Krispy Kreme’s 81st birthday (at least, according to Wikipedia–I wasn’t there). Toms & Gus approved it. No further excuses were needed.

The challenge standard is a 2.5 mile run, the consumption of a dozen donuts, and a 2.5 mile run back to STARTEX.

Given our 45 minute time limit, the following modifications were offered:
Be an adult and make your own decisions
Run for time instead of distance (2x 20 minute runs)
Eat fewer than a dozen donuts
Save donuts for the end

Look at everyone not splashing merlot 25 minutes in

Initially, 10 dozen Krispy Kreme glazed donuts were ordered, but sufficient bitching scaled it back to 7 dozen. Krispy Kreme then generously threw in 6 dozen more. This photo was supposed to show all 13 dozen, but likely cropped them out like how Bootheel got cut from the pic above.

13 dozen donuts. 3 dozen cropped somehow??


Dirty Dozen: Bootheel, Ergo, Costello, Crayfish, Gepetto, Toms, Sir-Mix-A-Lot, Doubtfire, Cowpoke, Orange Julius, Granola, and Garmadon (FNG).

As far as YHC could tell, today was Krispy Kreme’s 81st birthday. There isn’t anything special about the number 81, but there is something special about the way we mark time. Many of us mark significant events with anniversaries and seasons. In fact, today, Sir-Mix-A-Lot shared in the COT that he was celebrating 1 year of sobriety from pornography. How we mark time reflects what we value. YHC encouraged the PAX to reflect on what events they commemorate and may want want to commemorate moving forward. YHC encouraged PAX with 2.0s to think about potential rites of passages, as our culture, for whatever reason, does not have a clear path to adulthood.


For me, today marks the end of a season of waking up earlier than I should, exercising longer and more frequently than I should, and scrolling through more CSAUP arguments than I should. It was an interesting season. Lots of great friendships and memories.


Patches are available.
Register for GrowRuck.

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.