Sweat* 16’s

THE SCENE: Highly recommend getting to an AO early before the ruckus of mumblechatter interrupts the gloom.  You get to stargaze and think about stretching and hydrating.  Especially pleasant with a full moon perched on the horizon in mid-70 degree temps.
F3 WELCOME & DISCLAIMER:   doubled  down for the benefit of a few tardy PAX.  Oh crap, the sudden appearance of Mayberry after Warm-o-Rama prevented his disclaiming.  Mayberry, I am not a professional, you are not paying to be here, modify as needed.  Done.   Its documented now and counts.

WARM-O-RAMA:  Smurf jacks x 16 IC, Windmills x 16 IC, Hand release Merkins x 16 IC, Monkey Humpers x 16 IC, 180 Jump Squats x 16 IC, Balls to the Wall x 1 minute w/ Inverted Vertical Merkins
Quick mosey to the ‘gym’.  Partner work with pull up bars.  Partner 1 grabbed high bar.  Partner 2 got in plank position underneath and grabbed Partner 1’s ankles.  Partner 2 held dangling ankles of 1 while using core to elevate from ground.  Held as long as possible then switch.

2nd iteration; same as above with Partner 2 doing Mt. Climbers.

Alternating Ankle tap Burpees x 16 IC, Dips x 16 IC 

1/4 mile jog to the ‘hillock’.  16 rounds of  crab walk/bear crawl up and down the hillock.  Modified from crab walk uphill and bear crawl down to vice versa.

1/4 mile jog back to the gym.   Hill sprints up to the CMU area x 2.

MARY:   No ladies in F3.  They have FiA.
8 PAX, 0 FNGs;  Harbaugh, Bullwinkle, Mayberry, Hot N’Ready, Snookie, Little John, Lipton, Tomb Raider
M and I celebrate 16 yrs of marriage tomorrow.  

Love is a decision not a feeling.  Decide to be with the one and reject the many, each day.  Very thankful for 16 yrs with the love of my life.  Accelerate your relationship with your M via 1st accelerating your relationship with your Creator.  Encourage, support, and push your M to grow in her relationship with her Creator.  As you both grow in your 3rd F, you will also become closer.  

Remember, your M is hearing the same lies and even more lies from the oppressor as you are on a day to day basis.  Speak truth into her life and serve her sacrificially.  

Lots of divorce going on the past two weeks. Praying for miracles but put in the work as a leader of your M and ask the Maker to form you into a better husband.  

The problem with your marriage is you.  Own it, surrender, fix it with help from God and friends, and she will respond to radical life change like a bug attracted to a bug zapper (with God’s heart changing help).  

Walk out with hands away from the wall to a 45 or greater angle for Inverted ‘declined’ Merkins.  

Partner Ankle Hold Plank Hangs have potential but need some help.  Harbaugh and Bullwinkle’s technique was the best as they stuck their head between the ankles wrapping their arms around the hanging partner’s feet.  From this position they were able to hold plank and perform Mt. Climbers.

Lined up for a 3rd Hill Sprint and tricked PAX by moseying back to the flag.  It’s good to push us to our breaking point mentally and physically then add a psychological reprieve from time to time.  

ANNOUNCEMENTS:   Prayer requests for Justin’s surgery (Snookie’s friend) and Andrew’s surgery (Little John’s 2.0).  Prayers for all the PAX and friends of PAX going through a divorce currently, may God show us a miracle through healed relationships.  

Anniversary workout this Saturday 7-8.  Help Meter Maid move furniture immediately following.  

3s at Bingo Hall

THE SCENE:  Dark.  In typical Thursday fashion, it was wet.  We started with 2 PAX, and we slowly worked our way up to 5 PAX.

F3 WELCOME & DISCLAIMER:  I don’t really know what I’m doing.  You’re here because you want to be.


Squats x 10 IC
SSH x 25 IC
Imperial Walkers x 10 IC
Hillbillies x 10 IC
Arm Circles x 10 IC
Reverse Arm Circles x 10 IC
Merkins x 10 IC


Split into teams.  Each team has to perform 20 rounds of a set of exercises.  Only one man per team can be working at a time, and you must alternate each round.  (Goal was to have each man complete 10 rounds.  We had odd numbers, so two men on team 2 did sets at the same time.)  Winning team did 10 burpees each.  Losing team did 10 burpees each, loaded with a 60# sandbag.

  • Round 1:  3 handstand merkins, 3 squat jumps, 3 merkins.  Team 1 won.
  • Round 2:  3 pull-ups, 3 alternating jump lunges (2 is 1), 3 hand release merkins.  Team 1 won.
  • Round 3:  3 dry docks, 3 squats, 3 big boy situps (feet on the wall, hands have to touch wall).  Guess who won?!  Team 1.

MARY:  Shrug.

COUNT-OFF & NAME-O-RAMA:  5 PAX (0 FNG).  Toms, Chuck E. Cheese, Bullwinkle, Woodpecker, Scarecrow

CIRCLE OF TRUST/BOM:  Don’t isolate.

MOLESKIN:  YHC’s hope for this workout was to encourage a more intense pace by utilizing shorter sets.  It worked well.  60# sandbags are great.  T-Claps to Chuck E. Cheese for wanting in on the “fun” though he was on the winning team.

ANNOUNCEMENTS:  Bingo Hall is doing “Pays to Be a Winner”, team-focused Qs in August.

Berm or bust

THE SCENE: A cool but moist 69°


IW IC x20
Daisy Pickers IC x20
Small arm circles IC x10 (+ reverse)

AMRAP for 30 seconds each (5 rounds):
– Merkins
– Flutter Kick
– Carolina Dry Docks
– WWI Situps

Next, several pax will farmer carry dumbbells or two CMUs out and back 200 yards (total distance) – they will start and finish as a team. While those PAX are carrying, the rest will do AMRAP exercises while awaiting their return.

AMRAP exercises:
– Monkey Humpers
– Squats
– Alternating 5 Merkins / 5 Carolina Dry Docks
(repeat as needed)

We almost completed two full rounds before the bell rang at 6:15.

Built into the WOD.

34: Bob Ross, Mudpants, Photoshop, Puddle Jumper, Big Combo, Krueger, Geppetto, Bullwinkle, Yard Sale, Beauty Shop, Lancelot, Miracle Ear, The Dude, Rage Quit, Gomer, Tomb Raider, Pillsbury, Topanga, Gun Show, Bailout, Chuck E Cheese, Searcy, Tree Hugger, Napster, Houdini, Choker, Snookie, Birds Are Real, Mardi Gras, Drifter, Big Top, Philips (FNG), Ice Man, Zima (QIC)

#f3counts – do the work; thrive, don’t just survive

First time at the Berm and was QIC, lots of open space to do many terrible things…

Someone needs to get the Ghost Flag from the Annex – it can happen as early as tomorrow…

Carb Loading at the Berm


It was damp, but not wet.  Muggy, but not thick.




SSH x 20 IC
Imperial Walker x 15 IC
Hillbillies x 15 IC
Daisy Pickers x 10 IC
Arm Circles x 10 IC (front, then back)


Mosey to field and circle up.

Ciabatta! (F3 name for the Tabata workout.)  Perform designated exercise for AMRAP in 20 seconds.  Rest for 10 seconds.  Repeat 8 times for a total of 4 minutes per exercise.

Round 1:  Burpees
Round 2:  Squats
Round 3:  Merkins
Round 4:  Mountain Climbers
Round 5:  Sprints (with slight modification to the routine’s time constraints)
Round 6:  Merkins
Round 7:  Squats
Round 8:  Burpees

Mosey back for Mary.


Mary’s Ciabatta Medley:  LBCs, Flutter Kicks, Freddie Mercury, and American Hammer.
ABCs IC (courtesy of Shoestring)


15 PAX (2 FNG):  Shoestring, Gus, Gepetto, Bullwinkle, Cheesesteak, Phat Pat, Soybean, Tomb Raider, Cataract, Snookie, Searcy, Krueger, Toms, Spinner (FNG), Sunshine (FNG


The fight for “equality” is prevalent in our culture in many forms–race, gender, sexual orientation, etc.  As a Christian, white male thinking about his role in the discussions, I was reminded by a recent article that the cross of Jesus is the ultimate equalizer.  Our example is one that lowered himself so that we may be brought into relationship with God.  In a culture bent on self promotion, let us not forget that humility and self-denial in light of Jesus’ life, death, and resurrection may not be what our culture wants, but it is the equalization our culture desperately needs.


Punctuality is a strength of mine.


GrowRuck SIM is happening ([has happened]).

Cowbell’s post July 4th Beatdown to Burn off those burgers and wings

75 degrees, and a little humid after an overnight rain.

Not a professional/not being paid/modify as needed

SSH x 15
IW x 15
HB x 15
Squat Jumps x 15

Started with a little mosey that turned into a 1/2 Merkin Mile, ending on soccer field.  2 stops with 25 merkins each
Soccer Field Partner Pair Up

  • Partner A sprints down and back to relieve partner B doing bear crawls.  Continue til reach end of field.
  • Partner A sprints down and back to relieve partner B doing lunge walks.  Continue til reach end of field.
  • Partner A sprints down and back to relieve partner B doing the duck walk.  Continue til reach end of field.
  • All PAX suicide length of soccer field.
  • Partner A runs backwards down and back to relieve partner B doing crawl bears. Continue til reach end of field.
  • Partner A runs backwards down and back to relieve partner B doing reverse lunge walks.

Q notices time and we mosey back to startex finishing our 1/2 merkin mile



Runners stretch…right foot over left knew and squat/hold for 30 seconds.  Switch feet and repeat.
LBC x 15
FK x 15
Box Cutters x 15

Gepetto, Searcy, Krueger, Monk (from F3 Gastonia), Bullwinkle, Cataract, Snookie, Cowbell (Q)

YHC shared from a recent devotional on Servant Leadership.  Servant Leaders must balance Servanthood and Leadership.  One challenge of servant leadership is balancing the selflessness of servanthood with the forthright management sometimes required of leaders.

No matter how confrontational a situation could be, stay focused on what Christ would want you to be.  I shared that during my 20 year HR career, I often had to fire people.  I learned early on that my mood (or me allowing the Holy Spirit to be present in me) it did not have to be confrontational.  Through prayer and selfless conversation about what happened and where God wanted the employee to go next, it often ended positively.

I have amassed many facebook friends, christmas cards and letters of how good their lives turned out.  All from people that I have fired.  No matter the circumstance in leadership, allowing the Holy Spirit to be present will definitely help all involved.

Halfway through the bear crawl, I heard “why is he making us do this”.  Then I realized that was a voice in my head and I was the Q.


You Can Burpee, but You Can’t Hide

F3 MEMPHIS – 3 July 2018


AO: Bermuda Triangle “The Berm”

QIC: Geppetto

Conditions: 76 F, 90% Humidity, Perfect for BC (all conditions are perfect for a BC)

PAX: Cowbell, Snookie, Bullwinkle, Geppetto


  • Delivered


  • SSH IC X 20
  • Windmills IC X 10
  • Imperial Walkers IC X 10
  • Hillbillies IC X 10
  • Slow Mosey around the building


  • Bump N Go – Partner Workout
    • #1 A. Run 50 yards, do 15 pushups, run back. B. Plank Jacks (x4)
    • #2 A. Run 50 yards and lunge walk back. B.5 Squats/5 Squat jumps on repeat (x3)
    • #3 A. Run 50 yards and traveling burpees back. B. Shoulder Taps (x2)
  • The Dab
    • 10 burpees per minute for 5 minutes, run ¼ mile (around building), rinse and repeat x 4. To everyone’s delight, we did not have time to repeat. We went through one round.


  • American Hammer IC X 15
  • Hello Dolly IC X 20
  • Outlaw OYO X 10 CW and 10 CCW
  • Rosalita Wip IC X 10
  • Chilcutts (Low Plank) 20-count
  • Superman 20-count


Thoughts from a Bible verse referenced in a recent sermon:

The book of Acts chronicles an exciting time in history. The Gospel was being spread all over the world. It was no longer confined to the Jews, but was being preached to more people groups and cultures. People from all walks of life were following Christ for the first time. Their lives were dramatically altered. People who had once lived destructive lives were now living for Christ, even in the midst of persecution.

In Acts 11:23, Barnabas (a pastor/shepherd who cared for their souls) came to visit the church in Antioch. He had a profound message for them:

Who, when he came, and had seen the grace of God, was glad, and exhorted them all, that with purpose of heart they would cleave unto the Lord. Now for a little word study to get some added layers of meaning to the words we read:

  • Thankful for God’s grace in my life. I am what I am by the grace of God (1 Cor 15:10)
  • Exhorted (admonish, teach, beg, entreat)
    • Encouraged (NIV)
    • Exhorted
  • Purpose of Heart (KJV)
    • With all their heart (NIV)
    • With devoted hearts (CSB)
    • Steadfast purpose (ESV)
    • Resolute Heart (NASB)
  • Cleave unto the Lord (KJV) (to remain with, continue with, hold fast to, tarry stay)
    • Stay true to the Lord (NLT)
    • Continue with the Lord (NKJV)
    • Remain faithful to (ESV)

My desire is to be faithful to the Lord, to remain with Him, to be on His side. I cannot do this by putting my spiritual nourishment on cruise control, by allowing complacency to set in, by relying on past experiences to keep me growing. Just as I need to continue posting with F3 to maintain my physical well-being, I need to heed the advice of Barnabas and “Focus on cultivating a Steadfast Purpose to Remain Faithful to the Lord.”


It never fails that after an F3 BC, I am reminded that it is not the exercise that makes the experience valuable, but it is the PAX who exercise together. Whether in a large group or a small group of 4, there is camaraderie, encouragement, extra energy, and other great benefits that add to far more than the sum of the parts.

Trying to average 10 burpees per minute for 5 minutes straight was much harder than I thought. I’m sure I would not have been able to repeat that 4x as prescribed in the workout I had planned.


  • Independence Day Convergence
    • Pre-Ruck steps off at 0500
    • BC – 0600-0700
  • GrowRuck (September 21-23)

A soggy Berm AMRAP

THE SCENE: mid 70s, raining

  • Mosey with butt kick, high knees, back pedal, power skip
  • Side straddle hop 15 IC
  • OH press 15 IC
  • 4-count squat 15 IC
  • Mnt climber 15 IC
  • In circle
  • Imp walker 15 IC
  • Hillbillies 15 IC

Indian run to the West playground.


  • One partner planking while the other works:
  • 15 Squats, 15 Dirkins, 15 dips
  • 10 Squats, 10 Dirkins, 10 dips
  • 5 Squats, 5 Dirkins, 5 dips
  • Al Gore until all in

Mosey to East exercise park.


20 min AMRAP:

  • 20 box jumps (step ups)
  • Bear crawl 25m
  • Lunge walk 25m
  • 20 Big Boy Situps
  • 10 Toes-to-Bar (Knees-to-Elbows) (leg lifts)


  • Captain Thor to 10/40
  • Flutter kicks 15 IC

PAX: Snookie, Tomb Raider, Green Mile, Bullwinkle, Gus, Vocals.
Asked the PAX the following questions:

  • Have you ever woken up in the morning and not really felt like posting to the workout? (“yes”)
  • Have you ever posted to a workout and regretted it (“no”)
  • For those who go to church, have you ever woken up on a Sunday and not really felt like going? (“yes”)
  • Have you ever gone to church and ever regretted it? (“no”…generally)
  • When given the choice between doing something well or doing it half-way, have you ever regretting doing things well? (“no”)

The encouragement is to simply keep doing things the right way, perhaps the hard way, even when you don’t feel like it. Men should do hard things.

Not quite 1000’s

THE SCENE:  about 80 degrees. Feeling good feeling great.

SSH (20), Shoulder Tap (20), Mountain Climbers (20), Arm circles (10) in each direction, Butt kickers (20), Daisy Pickers (20)… All in cadence.

  • Mosey’d to spot…. Two legged long jumps about 50 yards to startex
  • Partnered up and got 600 of the 1000 reps we intended.  (Partner ran backwards to open growth area and then sprinted back through the trees slalom style and then switched with partner)
    • 100 knee tucks hanging from pull up bar
    • 100 Bench jumps (like box jumps but a bench)
    • 100 Merkins
    • 100 Freddie Mercuries (4 count)
    • 100 Squats
    • 100 Pull-ups… assisted
    • Ran out of time before 100 (big boy sit ups, burpees, and SSH, and dips)

Didn’t get to it
9 PAX (No FNG’s)… Speaker, Searcy, Snookie, Vocals, Lil’ Nicky, Krueger, Gepetto, Cataract, Bullwinkle,
Too often men are passive in everything but work and we need to push ourselves but also have realistic goals in each area of life that is important.

Proverbs 3:5-6… Talked through setting goals for faithfulness in all of life rather than moving forward in one while others fall behind.  Talked through looking at the “ROLES” God has given us in life, then setting “Goals” for each one periodically.  Lastly we talked briefly about the need to pray for strength in these things and how that is one way to acknowledge God in all we do.

Insert any personal comments, notes, devotion content, etc.
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Short Circuit with a Splash of Merlot

F3 MEMPHIS – 19 June 2018


AO: Bermuda Triangle “The Berm”

Q: Geppetto

Conditions: 76 degrees/80% Humidity – Perfect BC Conditions


  • 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.


  • Capri Lap (Mosey around the building)
  • SSH IC x 20
  • Arm Circles IC x 10 R and 10 L
  • Daisy Pickers IC X 10
  • Cheerleaders (squat jacks) IC X 10 (I lost my notecards; I think we forgot to do this.)


  • 4-Minute Routine – All together, PAX perform Punisher Squats for 20 seconds with a 10 second Squat Hold, then 30 seconds of Full Body Extensions. Minute Two – 20 seconds of Punisher Squats and 10 second Squat Hold, then 30 seconds of Merkins. Minute 3 – 20 seconds of Punisher Squats with 10 second Squat Hold, then 30 seconds of Cross Body Mountain Climbers. Minute Four – 20 seconds of Punisher Squats with 10 second Squat Hold, then 20 seconds of Full Body Extensions with 10 second Squat Hold to finish the leg burn.
  • Mosey to the Pull Up Bars
  • One Minute Rotations – PAX perform 40 seconds of an exercise, then take 20 seconds to rest and rotate to the next exercise. There were 7 different exercises. Cycling through the 7 exercises is one round, at which point there are 50 seconds of recovery. The plan was to cycle through 4 times, but we only made it through just over halfway.
    • Pull-ups
    • Tricep Dips
    • Squat Jumps
    • Carolina Dry Docks
    • Plyo Lunges (Jumping Lunges)
    • Merkins
    • Big Boy Sit Ups

Once routine is complete, mosey back to the parking lot.

  • Sprint 8 – In order to provide much needed rest to our sore and fatigued muscles, we turned to running to further wear us down. PAX line up at a starting point and sprint as quickly as possible to an ending point, immediately walk back to the starting point, and rinse and repeat, until 8 sprints have been completed. This is done individually.


  • Back Plank x 20-count
  • Freddy Mercury’s IC x 20
  • Boxcutter IC x 15
  • Outlaw OYO x 10 R and 10 L
  • Back Plank x 20-count


11 PAX (no FNGs) Vocals, Mothballs, Notasport, Bullwinkle, Kreuger, Water Boy, Rabbit, Green Mile, Commando, Snookie, (YHC) Geppetto



Zacchaeus in Luke 19 went from defrauding people before he encountered Jesus to paying them back 4 times. Jesus revolutionized his life and it showed in his generosity.

Contrast the Rich Young Ruler from earlier in Luke, who was exceedingly sorrowful at the thought of giving up his wealth to follow Christ.

We should give in a way that actually causes us sacrifice.  In 2 Samuel, David was going to make a sacrifice to the Lord, and a king offered to give him all he needed for the sacrifice, but David refused to take it, because he did not want to offer up something to God that didn’t cost him anything.


Welcome back, Water Boy, 51 years old, RESPECT. My biggest takeaway is that a BC does not have to be perfect, just challenging. Then when the challenge is almost too much, it is the encouragement of the brother to the left or right, who helps me meet and beat the challenge. Thanks to the F3 Brotherhood for pushing, pulling, picking up, encouraging, and rooting for the guys around you. I heard some great encouragement throughout the BC from several HIM. When I could process my thoughts, I heard shouts of encouragement from Snookie, Rabbit and Notasport. Good work, Men! Also, shout out to the Splashers of Merlot (or Merlotians?) for hopping right back into the BC and finishing strong.


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

A Couple Indian Runs

THE SCENE: Low 70s, overcast

  • SSH 20 IC
  • 4 ct squat 20 IC
  • arm circles
  • Partner kicks 10 each side

Mosey with high knees, butt kicks, back pedal, power skip, carioca, and lunge walk.

Indian Run Merkin Mile, then…

Everyone completes 100 squats OYO, then…

Another Indian Run mile, stopping along the way for:

  • bear crawl on the hill near the West playground
  • 50 BBSU at playground
  • 20 irkins 20 derkins at Wilmore cul-de-sac
  • Lunges walk at Vera Cruz cul-de-sac
  • 30 dips at East gym area
  • 20 pull-up (attempts) at gym area

Mosey back to SP


  • American hammer
  • Flutter kicks
  • Rosalita
  • ABCs

PAX: Beauty Shop, Commando, Lil Nicky, Krueger, Bullwinkle, Vocals.