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.

Embrace the Ruck


The Morg: 73 degrees with a picture-perfect sunrise

F3 WELCOME & DISCLAIMER: Including what is the Mission of F3

>Rucks on
*SSH x 29 IC
*IMPERIAL WALKERS (moving in a circle clockwise as a unit) x 29 IC
*HILL BILLIES (moving in a circle clockwise as a unit) x 29 IC
(29 reps=29th day of month; go figure. Classic OP)

THA-THANG:  Basic Training

>Rucks on
>YHC had the PAX assemble in 2 columns, single file line; 1 column: 5 PAX, the other: 4 PAX
>Column on Right, facing north: Flag Bearer of Old Glory shovel flag (always remained in front)
>Column on Left, also facing north: Flag Bearer of F3 shovel flag (rotated front-back, back-front, never stationary)
>YHC led the PAX on Ruck March, as follows, with a sprinkling of beatdown:

  • PAX marched .33 mile…stopped…columns faced each other
  • PAX performed exercise: x 25 Squats IC
  • PAX rotated man in front; would hand shovel flag to man behind him and proceed to the rear of the column, back in formation; PAX who was previously 2nd from front assumed lead position in front of column. PAX resumed march.
  • PAX repeated this as follows:
    • Next stop (another .33 mile)/exercise: x 50 Squats while holding rucks against chests (arms through shoulder straps) as if these HIM were pregos but we know that can’t happen. At least not with this PAX. #Science
    • Next stop (another .34 mile)/exercise: 75 Imperial Walkers Squats
  • YHC led PAX over a bridge and paused for the PAX to plant shovel flags and secure some real estate for:
    • x 25 Dips IC
    • x 25 Incline Merkins IC
  • Resumed march. Stopped at .5 mile/exercise:
    • x 50 Hill Billy Squats
  • Resumed march. Stopped at .5 mile/exercise on bridge:
    • x 25 Dips IC
  • Resumed march. Arrived back at STARTEX.
    • Rucks off
    • Total milez: 2.2


*Big Boy Sit-Ups x 8 IC

9; Commie, Choker, Mr. Wonderful, Flobee, Bootheel, Orange Julius, Sleep Number, No Fuego and O Positive (YHC)


F3…has changed YHC’s life.  In so many ways to count.  YHC shared how Q’ing has helped build a renewed confidence in YHC’s ability to lead.  YHC highlighted how he struggled with recent anxiety over a large project-and I mean LARGE-at work but by asking for his own 15 year old son among others,  to pray for him-settled into a state of assured, self-confidence that F3-by God’s grace-has helped prepare him to tackle the project at hand.  And he did just that.  For that, YHC feels it a true privilege to lead a bootcamp with his brothers as he sees and feels his personal leadership developing, in the gloom which is carrying over into many other areas in his life, personally and professionally.  Admittedly, YHC is very intentional to step up and Q every other week/avg.  Being the Q-to YHC-means being ‘fully present’ and owning the opportunity.  Failure and fear to fail-Q’ing a workout-should not deter a man from Q’ing.  YHC challenged the PAX to step up and lead if they never have.  To step up and lead if it has been awhile.  Step up-with confidence-and lead their families, companies and communities.  #FreedToLead

Also reminded the PAX of the F3 Mission and the reason why the F3 Mission is important to remember.  With 450 +/- and counting it has become increasingly evident that not many can confidently and accurately recite the Mission and Core Values.  YHC challenged the PAX to consider, “Don’t get caught up ‘in the current’ (posting to work-outs out of habit) if you don’t know why you are ‘in the water’ (to grow and develop your leadership skills) in the first place.  YHC read Spurgeon passage from YHC’s daily devotional, ‘Morning and Evening’. 

**PAX prayers were lifted up.

This is a solid AO with PAX ready to work. This ruck work-out was a test drive.  YHC wanted to see PAX engaging one another in 2ndF during the march; hence the 2 columns.  It didn’t feel forced and fellowship was aplenty.  Beatdowns were challenging as the ruck was worn/used during each one.  And a little fun, too.  Really impressed with the PAX’s discipline to follow strict instruction-readying these PAX who might be participating in upcoming GrowRuck. Well done, brothers.  And the nice young woman *whoever you are*who stopped and saluted the Stars and Stripes during our march…Thank You.


  • Service Project: Chick-fil-A Family Picnic and Field Day on 6/30/18; see YHC for details.
  • GROWRUCK is coming to the Bluff City…9/21-9/23.




The Price We Pay for Greatness (an Homage to the KotB Flag revisited)

THE SCENE: A pleasant 75°, cloudy skies, air was a bit wet…

F3 WELCOME & DISCLAIMER: There was much disclaiming – an attorney was present to make sure all i’s were crossed and all t’s were dotted.

* SSH x25 IC
* Large Arm Circles x15 IC / reverse
* Daisy Pickers x15 IC
* Break into groups of 6-7 (three teams) for an Indian run to the pavilion, “leave the CMUs in the lot, don’t need them yet…”
* At pavilion, “oops, first time Q’ing, my bad – we do need the CMUs, so since we need to go back, we’ll reverse Indian run back to the lot…” *YHC chuckles to self at the groaning*

The shovel Flag was placed at near end of the field and the KotB flag at the far end.

Part 1:
* Squat w/ coupon x10
* Coupon curl x10
* Overhead tricep extension w/ coupon x10
* Throw your coupon as far as you can in the direction of the KotB flag (bench-press throw from the chest, no slinging it). Run to it’s landing spot. Repeat circuit until the KotB flag is reached.
* Once each PAX has completed the task hold plank or Al Gore. YHC was somewhat disappointed in the lack of mumblechatter at this point, but was pleased by the amount of heavy breathing.

Part 2:
All PAX gather their CMUs and mosey (not a slow mosey, let’s move!) back to start flag. PAX on their sixes in a circle, shoulder to shoulder, facing outward, holding coupon. Starting with the PAX on YHC’s right every other PAX discard their coupon. On Q’s command begin passing coupons overhead in the clockwise direction until Q decides they’ve had enough. Rinse and repeat in the opposite direction. YHC was quite pleased at the groaning during this exercise.

Part 3:
We had a couple of extra minutes before Mary, so what else does a Clydesdale on Q decide to do than another Indian Run – this time a race between the three teams to the pavilion and back. At the half-way point, YHC realized why he was considered a Clydesdale and not a gazelle, but pushed through. (*Special note: this was not YHC’s favorite part of the workout, but Shoestring said he almost started sweating by this point, so YHC considers that a win.)

Dealers Choice. Each exercise was required to be led IC by the PAX called on by the Q.
Orange Julius – WW1 situps, ICx10
Woodpecker – Big boy setups, ICx10
Commie – plank (2 mins) (*Special note to self: never call on Commie for Mary again…)
Shoestring – ABCs

17 PAX, 2FNGs (G-String, Lukewarm), Four Eyes, Bootheel, Wall Builder, Choker, Giant, Green Monstah, Woodpecker, Teacher’s Pet, Shoestring, Gus, Orange Julius, Carport, Commie, Jasmine, Zima

We all try to be the best in all we do, but we have to admit we each have strengths & weaknesses. This past Saturday I participated in my first Goruck challenge, a Light. The thing that struck me the most was not my weaknesses, of which I was already aware, but how my weaknesses were balanced by the team; likewise how my strengths benefited the team. Early on, during the BC portion, my weaknesses were revealed – lack of core strength and cardio. But the later 2/3 of the event I was able to use my strengths to help the team, which include carrying heavy loads and grinding out miles. There were few there that were strong in both aspects – most had specific areas in which they excelled.

The same is true in our lives – relationally, in our work, in our spiritual life. For example, while I’m generally a gregarious person, I’m a happy introvert for the most part. I’m not very social and don’t rely on social interaction to feel validated, important etc. I consider that a strength. But on the flip side, it also means that I’m not naturally motivated to reach out to new people and make them feel welcome, such as visitors at church or new neighbors. It’s simply not a strength of mine, in fact I’d consider it a weakness regarding helping people see Jesus in my life.

So this weekend I walked away from the Goruck event feeling happy that I survived, that I earned the patch, but more importantly, I emerged more aware of the fact that I have weaknesses that I need to address in all parts of my life – if I wish to be the best HIM I can be, I need to be proactive in working to improve my ability to help people see Jesus.

Prayed for Granola’s health, he’s hurt and unable to post, and Teacher’s Pet’s neighbor, Ed, who is having surgery.

It made me proud that some PAX had planned to celebrate my VQ with a cooler full of Zimas – I had literally never had one in my life (and quite honestly could have gone another (almost) 46 years without tasting one), but enjoyed it nonetheless as my brothers brought them out in celebration. Cheers!

Shameless plug for the Arlington AO launch on Tuesday, July 3rd, will be offering BC workouts on T and F each week.

Reminder that on Wednesday, July 4th we are having a convergence at the Mother Ship.

Worst of both

  • QIC
    • “Worst of both.” ~ Choker (probably)
      Phat Pat’s Weinke
      Granola’s Q’ing
      Not what the PAX deserved, needed, or wanted
    • Muggy with a thick cloud of disappointment when Soulja Boy asked, “Where’s the Q [Phat Pat]?!” and YHC announced he was on Q because Perpetually Hurt, Always Trashtalking Pat was doing what he does best. Geographically, we were on the other side of the Morg.
    • Done.
    • Chinnooks 60x IC as penalty for
      • Missing equipment during the CSAUP equipment check
        • Water
        • CMU
        • Reflective band
        • Optional headlamp
      • Mr. Wonderful taking his sweet sassy molassy time getting out of his truck. This was the bulk of the penalty. The more YHC lost his Doc McStuffins at him, the slower MrW moved. THEN MrW had the gall to call Chinnooks “whirlybirds” and YHC really lost it. If YHC was clipboard Q’ing, PAX would have easily done 200 Chinooks, adding 10 for every PAX that stopped moving, but alas, we had a hill to go see about and it was #NotMyWeinke
    • 1 mile ruck march
      • two lines
      • from STARTEX
      • to the ginormous hill at the Bartlett Notasport complex
      • carrying CMUs
      • arms reach (roughly)
      • three road crossings
    • At the top-ish of the only hill in Bartlett, PAX paired off to complete a total of 200 8-Count Spider Jump w/Ruck. P1 performed the exercise, P2 moseyed down the moist hill only to bear crawl back up to flippy floppy.
    • 1 mile ruck march back to STARTEX with all the aforementioned accouterments.
  • MARY:
    • Rucked CMU swings 20x IC
    • Rucked Pickle Pounders 10x IC
    • Rucked Aw Yeahs (ruck on front) for an unknowable quantity (because of Aw Yeah cadence). Some effort was made to alternate arms to avoid a Trogdor arm.
    • 2 PAX (0 FNGs) for pre-ruck BC ruck: Choker, Granola.
    • 10 PAX (0 FNGs) for Ruck BC: Choker, Granola, Soulja Boy, Bootheel, Orange Julius, Crevasse, Jasmine, Ditch, Zima, and even eventually Mr. Wonderful
    • General GoRuck platitudes
      • Brief cobainy explanation of the CSAUP penalty assessed for missing optional headlamps.
      • “Mission first, men always”
      • “There’s no man more important than the 6”
      • We succeed or fail together.
      • YHC shared how he had the “privilege” of doing an extra hill sprint at the GoRuck Light because he took off and left the 6. Cadre sent YHC back for the 6 and a hard lesson about being an idiot.
    • Prayers for the infirm and careers of the PAX & friends.
    • Strong Morg showing for the inaugural Ruck workout.
    • Don’t hold YHC’s Q’ing performance or tantrum against the Morg. HC for next week’s ruck workout now anyway.

Ultimate Frisbee @ The Ultimate AO

    Hawt, marshy, and bright at F3Memphis’s premier AO & reigning KotB champion (The Morg for any out of towners).
    Is your AO named after Morgan Freeman? No? Ok then.
    • “7 burpees” (7x IC, with Navy/Soulja Boy reverse count to signal the 7th rep)
      1. Burpees (6ct)
      2. Aussie Burpees (4ct)
      3. Bodybuilders (8ct)
      4. Burpees Without Merkin (4ct)
      5. Tuck Jump Burpees (6ct)
      6. Burpees With Maktar N’Diyanes (8ct)
      7. Alternating One-leg Burpees (6ct)
    • Ran to the field from STARTEX, squats until all in, then numbered off by twos.
    • Ultimate Frisbee rules (more or less, cobains PhP)
      2 burpees any time the disc his the ground
      Victors Al Gore or Plank during the Vanquisheds’ walk of shame (bear crawl, crab walk, shrimp walk, lunges, etc)
  • MARY:
    • 6 PAX (0 FNGs) for pre-BC Ruck: Choker, Orange Julius, Mr. Wonderful, Bootheel, Phat Pat, Granola
    • 15 PAX (0 FNGs) for BC: Choker, Orange Julius, Mr. Wonderful, Bootheel, Phat Pat, Granola, Commie, Flobee, Woodpecker, Carport, Crevasse, Roomba, Soulja Boy, Wall Builder, Zima

My 9 year old 2.0 & I were quietly riding the waves down in Orange Beach–treading water, enjoying the sun, staying cool, etc. This wasn’t his first time away from shore; he’s a decent swimmer and about 10 feet away from me. I casually ask him, “You doing ok?” He quietly says “no”, which was not the answer I expected. I asked him again because it caught me so off guard. “Oh. Wait. What??” He just calmly says “no” again. I swam over to hold him and asked him what was going on. He said, “the current was pulling me out farther than I wanted to go.” I had NO idea. He looked so peaceful. I was just making small talk. We were both glad I asked.

This reminded me of another time 7 years ago when that same 2.0 fell into and sank to the bottom of a 12 foot pool. I had been sitting next to him and immediately dropped in to pull him back up. Of the difficulties related to rescuing my sinking 2 year old, him flailing around was not one of them. Years later I came across this article that transformed my view of drowning: “Drowning is not the violent, splashing, call for help that most people expect.”

Two weeks ago, I was blindsided by a bout of suicidal depression. I struggled with depression as a teenager, but have been managing it successfully for about three years by watching what I eat. In hindsight, at least for me, I saw a parallel between my depression and drowning.

Many of us think we *know* what drowning looks like; many of us think we *know* what depression looks like. We all tell our loved ones that they can *always* reach out to us for anything any time. The problem is, I can’t always reach out–I couldn’t even return texts for the dear saints who reached out to me.

Robin William’s friends: “He was always happy. Everyone adored him.” Kate Spade’s Dad: “I just talked to her an hour before and she was planning a trip. She was just like her brand - happy, cheerful and full of color.” Anthony Bourdain’s best friend: “He loved his life and had this extraordinary ability to just connect with people.” So, let me say this really loud so the people in the back of the room can hear me...SOMETIMES YOU NEED TO CHECK ON THOSE WHO SEEM THE STRONGEST. #checkonALLyourfriends #askingforhelpisnotaweakness #youarelovedandimportant #thislifeneedsyouinit #youdeservetobehere

I shared all this because the silence and stigma surrounding mental health is unhelpful. I did not share this to be treated differently, babied, or put on suicide watch. I think I am a reasonably high-functioning introvert, but I do need more alone time than most. No need to freak out if I fartsack (though maybe if I fartsack another KotB).

At the end of the day, as nice as intentions, text messages, social media, and even Slack can be, there’s no substitute for face-to-face, life-on-life community. Sure, we can hide in community, but we stand a greater chance of getting help together rather than in isolation #bettertogether

By all means, keep making sure your loved ones know you love them. Just please know–and don’t take personally–that some of us just can’t reach out, even when we need it the most #CheckOnALLYourFriends

    • YHC was excited to bring this Q back with the lessons learned from the first time. This was the first time for some of the PAX to play Ultimate, but you couldn’t tell. No merlot splashers though… Just mud puddle splashers. YHC saw Commie rolling around in a puddle to cool off during one of our walks of shame.
    • YHC was hoping/expecting for more grumblechatter during Warm-A-Rama. The Choker reviewed my Q and had expressed some concerns about making sure “everyone gets work.” YHC thought 7 reps of 7 kinds of burpees would have accomplish that objective, but alas, it did not. This will have to be revisited.
    • Great effort from all this morning. There were some incredible catches and steals.
    • YHC didn’t mean to bring a super heavy COT, but was glad to be a part of several conversations. In the few hours between then and posting this BB, various PAX have reached out to share their own stories of silent suffering and/or support. Prayers were offered for those experiencing and directly affected by depression.

Fiddler Crab on the Morg

THE SCENE: 70s, Humid, June in Shelby County


Daisy Pickers IC 20
Arm Circles IC 20
Reverse Arm Circles IC 20
Windmills IC 20


Bolt 45s
Tony Hawk OYO 20.
Mosey to other parking lot.

Fiddler Crab & Crab Walk 2 laps around the parking spaces. 
Finger-tip Merkin OYO 20.
Mosey to softball field
Slugger Performed on the softball fields.
Rinse and repeated once.
One sprint lap around the plates.


60 second low plank
Flutter Kicks IC 15

Choker, Granola, Bootheel, Orange Julius, Flobee, The Flash, Wallbuilder, Commie, Mr. Wonderful, Giant.

We all live very busy lives and in the 21st century there is probably more demanded of human beings then what we are actually built for. Family, work, marriage, children, parents, travel, school all take a significant amount of time, planning and energy.

While we have a tremendous amount to do, to accomplish, and to achieve we unfortunately have limited time and resources in which do it.

However, on a practical level there are some “tools” we can use to help us be more efficient, organized and to prioritize our day to day tasks.

The following is a brief excerpt from “the personal MBA” by Josh Kaufman. It deals with categorizing tasks in a way to help with prioritization.

I am only one, but I am one. I cannot do everything, but I can do something. And I will not let what I cannot do interfere with what I can do. And by the grace of God, I will. -Edward Everett Hale. (19th century Unitarian minister.)

There are really only four ways to do something:


Completion: doing the task. Completion is best for the important tasks that only you can do particularly well. Everything else can be handled in another matter.

Deletion: eliminating the task. It is effective for anything that is unimportant or unnecessary. If something on your task list is unimportant, don’t feel bad about eliminating it. If it’s not worth doing, it’s not worth doing well or quickly, don’t hesitate to get rid of it.

Delegation: assigning the task to someone else is effective for anything another person can do 80 percent as well as you can.

Deferment: putting the task off until later. Effective for tasks that aren’t critical or important. Don’t feel bad about putting some things off. The best way to bog yourself down is to try to handle too many things at the same time. Saving noncritical tasks for later is a good way to keep your attention and energy focused on what’s important.

Using all four of the above options for tasks can help to improve the amount of things one is able to get done.

Colossians 3:23

Whatever you do, work at it with all your heart, as working for the Lord, not for human masters.

Psalm 90:17

May the favor of the Lord our God rest on us; establish the work of our hands for us— yes, establish the work of our hands.

Proverbs 13:4

A sluggard’s appetite is never filled, but the desires of the diligent are fully satisfied.

Prayers for Flobee going through difficult decisions. Prayers for several PAX (not present today) going through really tough times.

PAX did great today with an FNG, now The Flash, leading the way. I hope he posts at F3 again. YHC struggled with cadence and will continue to work hard on improving this (thanks to Choker and Granola with their assistance.)

Possible group movie night-see Bootheel for details.


Super Saturday

THE SCENE: A balmy 80 degrees in the Sun, but maybe 79 degrees when we hit the shade. YHC felt like Christmas in June.


Stumbled through it and explained that we would work together/keep moving.

SSH IC 4ct. x30

Tempo Squats IC 4ct  x 20

Line Jumps-front to back and side to side . 30 sec each way

Hip Tosses–30 sec

Tempo Runs–50 yards.  2x 50%, 2×75%, 1 full sprint

Stretch what ya need.

Walking groin stretch–Opening and closing the gate as we walked to Starting point


x2 rounds
Tic tac to lunges x 10 each leg and lap around parking lot. SSH until all in before starting second round

Mosey to benches by the Kitchen

x5 rounds

10 dips, 10 incline merkins, 10 box jumps (or step ups)

x 20 Side step ups to high knee each leg

Mosey to Hill

x5 Sprint up hill, jog down hill


3 Rounds of Butkus (quick steps on curb for  1 min, short rest and rinse repeat)

Partner Hold Calf Hops x 1 min each calf per person

Plank to step through x 1 min (Hold plank to modify), x20 Little man in the woods, x15 Dive bombers

Plank to step through x 1 min (Hold plank to modify), x20 Little man in the woods, x10 Dive bombers

Parking lot sprints (maybe 100 yards) . Sprint one, jog back. Rinse and repeat

Spiderman Merkins x 10 IC 4 ct

Jump squats IC 4ct x 5

19 PAX, 1 FNG=TagALong
YHC shared the lyrics to Walking on Water by Needtobreathe

The wind is strong, the water is deep
My heart is heavy and my mind won’t sleep
Oh can you heal, my fear it breathes
I need to know if You’re the shadow I can see
I wanna run to You when the waves break through
I wanna run to You and not turn back
There’s no turning back
Nothing in the past
My eyes on You again
Can’t see nothing at all
But Your outstretched arms
Help me believe it
Though I falter
You got me walking on water
The ocean’s singing, the song of grace
But if I’m honest with myself, I am still afraid
I wanna run to You when the waves break through
I’m gonna run to You and not turn back
There’s no turning back
Nothing in the past
My eyes on You again
Can’t see nothing at all
But Your outstretched arms
Help me believe it
Though I falter
You got me walking on water
I was sinking like a stone again
I was halfway in the grave and then
I looked up and saw Your face again
You pulled me out of the water, water, water
There’s no turning back
Nothing in the past
My eyes on You again
Can’t see nothing at all
But Your outstretched arms
Help me believe it
Though I falter
You got me walking on water
Though I falter
You got me walking on water, water, water
You got me walking on water, water, water, water
Heard this song on my way to clinical this week. Whenever the devil tries to enter your mind and make you feel guilty for anything: quitting your job to do whats best for family, bringing back guilty feelings or struggles, etc, praise the Lord and seek him. The bridge gets me to understand that Im gonna fall or mess up, but He is right there to pull me through and walk with me, not over me. Pray like you know he is going to provide, even though we don’t know His plans. Hear and LISTEN to anything that can speak to you this week. Something you have heard over 50x might actually hit your heart.

Truly consider it a privilege to get to grow with you men and meet those that are not from the Eastern Kingdom. At this point, I don’t come for the fitness. The people that want to better themselves make me want to come and support/sweat with you. Just know if Phat Pat came, we would do a burpee for every smart alec comment (in spirit*). But really.

Keep pushing yourself men. It has been an honor to watch you grow and push through exercises that you hate. #Zimahatesrunning  Thanks for helping me stay out of my personal bubble. Especially on the days when I am down.


Prayer requests:

Cravasse. Coworker with left arm problems from MVA
Tiny mom. Hospice home care starting
—dog neck problem
Father Abraham. Wife upcoming surgery
—-transition after graduation
—getting home fixed
Opositive—praise after 2.0s come back from camp stronger in relationship with Christ

Millington AO launches Monday at Aycock Park

Wide Right VQ at Levee on Monday. Come get a national championship quality workout for FREE. Most likely no burpees!!!!!!!

Q-School at the Morg

THE SCENE: a GORGEOUS 65 degrees
F3 WELCOME & DISCLAIMER: Today was Q-School with YHC.  There was plenty of disclaimer and explanation of the disclaimer for the pax.

SSH IC x20
IW IC x20
ISW IC x20

Pax moseyed around the park on the trail.  YHC explained the importance of keeping the 6 and using the mosey as a way to break up a workout with a “string of pearls”.
Flutter kick while waiting on the 6.
Finish mosey
Mountain Climbers waiting on the 6.
MC IC x30

Pax partnered up for…
Dora 1-2-3
100 Merkins
200 BBS
300 Squats

Mary was not welcome at the Morg.  Never in my Puerto Rican life did I hear as much complaining as I did today in the gloom. Smh Smh.
Hello Dolly IC x20
Captain Thor IC x5

The attendance was amazing today!  32 pax(9FNG’s + 1 rename) for King of the Bluff and Q-School.

YHC spoke on the need of having pax push you forward in accountability.  Do not go at it alone.  We all need someone to be with us in the gloom to push us and the same goes for other aspects of life.  Do not do this alone.

Prayers for Slicnut and Piccolo

The pax at the Morg are an interesting bunch!  I love the energy and camaraderie of the pax.  They obviously need to do some more running, their cardio is on the lower end of the spectrum.  It just means YHC needs to Q more often!


Mothership: CMU AMRAP



Disclaimer was given


  • 25 SSH (IC)
  • 10 Daisy Pickers (IC)
  • 10 Mercins (IC)
  • 10 Arm Rotations (IC)  (Forward and Backward)


    • 15 Min (Sandbag run/walk 100 yrd rotating between team members)
      • 10 CMU Body Builder
      • 15 CMU Squat Thruster
      • 20 CMU Over Head Press
      • Run  50 Yrds and back
    • 1 PAX  from each team (4 teams) would break off and run 100 YRDs and back with 75# sandbag.
    • Walk 50 Yrds and back
  •  AMRAP
    • 15 Min
      • 10 CMU Lunge (Each Leg)
      • 15 CMU Over Head Squat
      • 20 CMU Kettle Bell Swing
      • Run Sideline to Sideline
    • 1 PAX  from each team (4 teams) would break off and run 100 YRDs and back with 75# sandbag.
    • Walk 50 Yrds and back (Water Break)


    • Till 8:00
      • 20 CMU Curls
      • 20 Flutter Kicks
      • 10 Mercins CMU Off Set
      • 20 Flutter Kicks
      • 20 CMU Over Head Press
      • 20 Flutter Kicks
    • 1 PAX  from each team (4 teams) would break off and run 100 YRDs and back with 75# sandbag.

PAX: 14  (1 Irish Goodbye)  FNG: 1 (Snapper)
Surround yourself with fools and you are a fool, walk with the wise and become wise! Drop the anchors and get after it!  Be the support for the brother in need around you.

2nd F at the Levitt Shell. Picnic and Music. Go out and support Bruce at the Italian Fest!