Early Bird

THE SCENE: Perfect

SSH -15 IC, Shoulder Press -15 IC, Lateral Raises – 15 IC, Imperial Walker – 15 IC, Slow DP – 15 IC

Carry CMU or Ruck to benches for the following

CMU work

  • CMU rows -10 each arm
  • Strait leg lift with CMU – 10
  • Seated leg lift – 10
  • Dips -10
  • R&R plus 5 reps
  • Mosey to road
  • Each light is 15 Merkins and 15 toe touches
  • We did various different Merkins along the way
  • Reverse grip pull-up hold for 15 seconds times 5 reps
  • We worked back to the benches for more of the same at 20 reps

No time
5 PAX, Halpert, C-Lo, Steinbrenner, Meter Maid, Nature Boy
Keep it simple. Don’t make things more difficult than they should be. Just get it done!
Good Mumblechatter today. Thanks for everyone that got up extra early! Keep Micah in your prayers.

Lost Weinke

THE SCENE: 50 degrees and clear

SSH-25 IC, Windmill-15 IC, Shoulder press-15 IC
Mosey to small building by the field for the following.

  • Wall sit for 20 seconds
  • Merkins-15 OYO
  • Deep squats-15 OYO
  • 3 sets were completed

Mosey to the field for following

  • Vacuum cleaners to the 10 yard line and back with 5 Merkins at each line. Rinse and repeat with the other PAX. 2 sets were completed.
  • Indian Run around the field
  • Indian Bear crawl with Merkins the length of the field
  • Lunge walk 10 yards and sprint 10 yards for the length of the field
  • Indian run around the field

Flutter kicks-15 IC, SSH-25 IC, Hello Dolly-15 IC, SSH-25 IC, Groiner Merkins-10 IC
5 PAX, C-lo, Skidds100, Steinbrenner, Dial up, and Nature Boy
Things don’t always go as planned. Have a plan B.
I deleted the workout and COT from my phone on accident  2 minutes prior to starting the Welcome & Disclaimer. Sometimes we have to resort to a plan B!

How Bad Could It Be? “It’s Just a Hill, They Say.” SMH SMH


Annex; 56 and balmy and wet and muddy and early



  • SSH x 12 IC
  • SSH x 6 IC then Radio Silent 7-12=FAILED; Burpees for all PAX x 10 OYO
  • SSH x 6 IC then Radio Silent 7-12=FAILED…AGAIN; Burpees for all PAX x 10 OYO
  • SSH x 6 IC then Radio Silent 7-12=NAILED IT!!!
  • High Fives x 11


Mosey to nearby hill on East side of playground


  • Hold Plank until all in and instructions were instructed
  • Bottom of Hill:
    • Body Bag Builder (BBB) x 1 OYO
    • Run up hill
      • Top of Hill:
        • Prisoner Squat (PS) x 11 OYO
        • Crawl Bear down hill
          • Bottom of Hill:
          • Alternating Shoulder Tap until all in
          • *Increase x 1 Rep OYO on Bottom of Hill
          • *Decrease x 1 Rep OYO on Top of Hill
  • After completing round of 5 BBB YHC led PAX on mosey across field and back to resume routine
  • After completing final round of 11 BBB YHC led PAX on mosey across field and around the bend and back
  • Run down hill then run backwards up hill x 5 OYO
  • Run across open field to parking lot OYO
  • Stretch calves x 1 minute IC
  • Run backwards across open field then finish at top of hill OYO


  • Flutter Kick x 12 IC
  • Hello Dolly x 12 IC
  • Box Cutter x 12 IC

11 (1 FNG: Shazam); C-Lo, Slots, Speedy, Gun Show, Roomba, Tremor, Gomer, Grimace, Laettner and O Positive (YHC)


Gratitude and Impact

Never underestimate what we should be thankful for and how our behavior as HIM in the community affects those we love.


Privilege to lead these men today.  FNG got smoked along with the rest of us.  Always a good time at the Banannex.


Thorsday…Fun w/ Mjolnir’s Distant Cousin

THE SCENE: Calm and 65.

F3 WELCOME & DISCLAIMER: Disclaimed and Warned


  • SSH IC x 20
  • Daisy Pickers IC x 10
  • Prisoner Squats IC x 10

Indian run around pond and mosey to intramural fields

2 rounds of circuit training. Pacer ran length of field with 30lb ruck and back..everyone switched stations

  • 20lb KB Swings
  • Railroad Iron Deadlifts
  • Bear Crawls 15yd/Crawl Bears Back
  • 50lb Ruck Rows
  • Battle Ropes
  • 40lb Ruck – Plank Pull Thrus
  • Farmer Carries (60lb Each Hand)
  • Tire/ Sledge Hammers

Run 50yds  do 10 Merkins, Run next 50yds do 10 jump squats x 2 rounds

Run 50 yds do 10 Burpees, Run next 50yds do 10 BBS x 2 rounds

Mosey back to STARTEX

2 Min Plank Hold

9 PAX – Steinbrenner, Gus, Snowman, Peeping Tom, Vector, Skids100, 1040, C-Lo, Hacksaw (Q)

Be intentional with time with your spouse. Often we can let kids and schedules get in the way of that. The relationship with your spouse was there before kids, and God willing the relationship will be there when the kids move out. God created marriage first then children came. Date Your Spouse!

PAX worked hard, and enjoyed lots of chatter about Chick-Fil-A (and now I am hungry).


Magnificent 7’s

THE SCENE: Upper 30’s


Completed after 10 penalty burpees for late flag

SSH IC x 25

Imperial Walker IC x 20

Abe Vigoda IC x 10

Cross Jacks IC x 25

Mosey to turf field

Perform exercises at each of the 4 corners of the turf field in multiples of 7. PAX stay together and run to each corner. Mix of plank, Al Gore, and Flutter Kicks while waiting for PAX to catchup on runs.

  • 7 Burpees x 4 corners
  • 14 Flutter Kicks (4 count IC) x 4 corners
  • 21 Merkins x 4 corners
  • 28 Squats x 4 corners
  • 21 Big Boy Situps x 4 corners
  • 14 Carolina Dry Docks x 4 corners
  • 7 Groiners x 4 corners

Hello Dolly IC x 20

Ratchet Shoulder Blaster

6 PAX (Nature Boy, Dial Up, Steinbrenner, Pablo, C-Lo, Pops)

“We can’t undo a single thing we have ever done, but we can make decisions today that propel us to the life we want and towards the healing we need.” – Steve Mariboli

“I can do all things through him who strengthens me.” – Phillippians 4:13

Lots of good variation options with this workout. The 40+ crowd worked hard this morning and it felt great.


Crucible #001

THE SCENE: A windy yet gorgeous gloom at 0600.  The weather held off on rain

YHC(Shoestring) organized the Crucible to be a trial of a mans endurance, stamina, mental, and physical strength and to see what kind of new creation comes out on the other side.  5 AO’s with a 20 minute bootcamp. 14+ miles of running. 1 amazing event.  15 pax circled up for the welcome and disclaimer.  One of those pax was a FNG.  Running support for the event was C-Lo and Zima.  Greatest of T-CLAPS to those two HIM who helped make this event amazing.  Without them, there is no telling how many pax would have not completed the event.

YHC kicked off the event as Q at the first AO, Old Forest.  The bootcamp went as follows:
SSH IC x30
IW IC x10
Daisy Pickers IC x20
Mosey to one end of the parking lot and started 11’s. Burpees on one end, Big Boy Sit-ups on the other.  Plenty of running.  At the end of 20 mins, the pax gathered together and began the ~1.8 mile trek to the Sandlot where Soulja Boy would take over on Q. Nature Boy and Four Eyes started off strong.  YHC was not breathing well from sickness but had to push thru and felt a ton better than expected.  The pax were overall in great spirits and were ready for the task at hand.

After a short 2 mile jaunt form the Old Forest Soulja Boy kicked off the 20 minutes at Sandlot with a BANG.  Pax lined up at the 50 yd line of the football field for some…

10 Merkins at the 50yd line.
Bear crawl to the 35yd line perform 10 BBSU and crawl bear back to the 50.
10 more merkins at the 50 then bear crawl to the 20 (stoping at the 35 for the BBSU) and perform 10 squats and crawl bear back to the 50.
Totaling 70 reps, 45 yds of bear crawl, 45 yards of crawl bear.

Next PAX partnered up and finished off with some Doracides. 100 Merkins, 150 BBSU, and 200 squats using the same distance for suicide sprints. TCLAPS to C-Lo for for jumping in to even out the number of PAX.

Altar Boy decided to do something crazy.  He made the pax run more after running. Why would someone do that? Great question.  Altar Boy put us through the Blue Mile.
4 Rounds:
10 Hand Release Merkins
Run 100 Yds
10 Pull-ups
Run 100 Yds
10 Jump Squats
Run 100 yds
10 Big Boy Sit-ups
Run 100 yds
Total 40 reps of each exercise and 1 Mile.

O Positive was our Q at the Bermuda Triangle.  you never know what’s coming with the swirling snakes of OP, but this was plain foolishness on a wall!  The smackdown was laid and YHC was in pain.
Wall Sit
Merkins x 30 OYO
Wall Sit til All In (WSTAI)
Burpees x 30 OYO
Pickle Pounders x 30 OYO
8-ct Body Builders x 30 OYO
Mtn Climbers (R/L=1) x 30 OYO
Body Bag Builders AMRAP for final 3 minutes

This is where the test of the pax really came through. The next leg was the longest distance of running for the day.  6+miles from the Berm to the Blazing Saddles.  YHC made it about 150 yds and realized my knees and lungs were not going to cooperate.  I had to tap out of the event and call it a day.  YHC hopped in the car with C-Lo to run support.

U-Rock was our last Q up for the day.  He was fresh since he had not done a single thing in the Crucible up til then.  YHC realized the noises
Mosey to horse arena steps
Down up irkins
Down up derkins
Down up dips
Up down leg lifts – got made fun of by some 6 year old girls at this part

Dirty McDuece
Crawl bear to playground, Sprint back
Set 1: Merkins, BBSU, Squats.
Set 2: Alternating Side Merkins, Flutter Kicks, Lunges.
Set 3: Werkins, WWI Situps, Monkey Humpers.
Set 4: Close grip merkins, Crunchy Frogs

Captain Thor – got to 7
Lt. Dan – got to 6

12 pax completed the event by running 17+ miles and 5 bootcamps at AO’s.  Those pax are Halpert, O Positive, Tomb Raider, Altar Boy, Nature Boy, Speaker, Soulja Boy, Steinbrenner, Four Eyes, Speedy, Orange Julius, and Crayfish.  The 3 that did not complete the event but put in work were YHC, Barney and Bobsled(FNG)

Crucible- a situation of severe trial, or in which different elements interact, leading to the creation of something new.

This event was made to be a trial that the pax could test themselves and come out a new creation.  This definitely tested some of the pax.  It was hard and YHC was proud of the pax that completed the event.  I was amazingly proud of how far the FNG(Bobsled) made it in the event.  Regardless what each individual pax learned about themselves in the event, there is a reality that life is one giant Crucible.  A trial that leads to the creation of something new.  As believers, our hope is in Jesus that He endured the ultimate crucible on the cross so that we could be made into something new.  Never forget that sacrifice and that we have a mediator in Jesus.  He is our everything.

This was an amazing day for F3 Memphis and YHC can wait for the fall when we do this again.

Prepare now for the fall.  Crucible is coming again.

Agility and Conditioning – Rocket Launcher’s VQ

THE SCENE: Almost 60 degrees – just warm enough to push us on the first decision of the day:  short sleeve or long sleeve for the post.  Light rain on/off throughout- which to my knowledge was unforecasted.


SSH x 25, IC

Daisy Pickers x 15, IC

Abe Vigoda x 15, IC

Up/Downs with high knees x 5, IC

With warm up complete, and our hamstrings properly stretched, we mosey’d over to the parking lot for our first sports-related training session:  SOCCER.  Sadly, no one brought Capri Suns or orange slices for half-time.  After partnering up, here’s what we did:

  • While one partner did Hurpees, the other did 10 yards of fast-feet toe-taps down a parking space line followed by a 15-yard sprint.  Jogging back, they switched with their partner.  Rinse/repeat for 3 min.
  • Quick 20-count for some rest
  • Next exercise – while one partner did BBSUs, the other did 10 yard shuttle run followed by a 15-yard sprint.  Jogging back, they switched with their partner.  Rinse/repeat for 3 min.
  • Quick 30-count for some rest
  • Next exercise:  Ronaldo.  With a modified soccer field outlined with cones, we partnered up and did a series of sprints and jogs from cone-cone in a seemingly chaotic fashion for 3 min.  We could definitely tell which PAX were familiar with a soccer field and which weren’t.

From here we mosey’d over to the tennis courts for our second sports-related training session:  you guessed it, TENNIS.  Courts were a little slick after the rain.  Again, partnering up, here’s what we did:

  • Exercise:  Ball Boy.  We lined up on the side court along the doubles-line and while one partner did Merkins, the other did a 10-count (1 is 1) Mountain Climber and finished with a sprint across 2 courts.  Jogging back, they switched with their partner.  Rinse/repeat for 3 min.  Although we might have gone over 4 minutes as my watch was paused!
  • Next Exercise:  Pete Sampras.  We lined up on the back of the court by the fence and while one partner did jump squats, the other did a 3-rung ladder sprint with a back-pedal:  sprint to baseline and back-pedal to fence, then sprint to service area line and back-pedal to fence, and finally sprint to the net and back-pedal to fence.  Switching with our partner, we did a quick rinse/repeat for 3 min.

From here we mosey’d over to the baseball diamond near startex for our third sports-related session:  in honor of opening day the day prior, BASEBALL.  Again, partnering up, here’s what we did:

  • Exercise:  Hank Aaron with a modified Charlie Hustle.  We hovered around home-plate and while one partner did LBC’s, the other sprinted from home to first base and jogged around the rest of the bases back to home.  Partners switched and they did the same.  Partners switched again and this time we sprinted from home to second base, then jogged the rest.  Rinse/repeat until both PAX finished with a full sprint around all the bases.

Flutter kicks x 12 (voice accidentally inflected on 12 while trying to catch breath, so we naturally halted)

Freddie Mercury x 20

19 PAX and 1 FNG (Leaf Blower)


Provided some perspective on sports and the impact of those on my life, family, relationships, etc.  As a sports-themed workout, it’s interesting to see key sports figures and expression of their faith – giving all the glory to God for their abilities.  Athletes all over the world use their God-given abilities and give Him the glory.  Football players like Tebow that started a movement in Denver by getting down on one knee, athletes like Steph Curry or Russel Wilson – who are open about their faith.  Curry has his favorite verse on his shoe:  Philippians 4:13 – I can do all things through Christ who strengthens me.  In whatever you do, give God all the glory.  Work, family, athletics, parenting, etc.  God has a plan for us all – so don’t spend our time worrying, instead spend our time giving Him the glory.

Thoughts and prayers and focus on lifting up Motel 6’s frat brother, Randy.

Need more PAX for the Crucible tomorrow!

Forrest Gumpers at the Lair

THE SCENE: 40 Degrees, clear and perfect

  • SSH x 25
  • Daily Pickers (slow)  x 12
  • Imperial Walkers x 10
  • Merkin Mile (actually 1.2 miles)
    • 25 Regular, 25 Werkin (wide), 25 Derkin (diamond), 25, Herkin (hand release)
  • Mosey to field
  • Suicides x 3 (30yd, 40yd, 30yd in 10 yd intervals)
    • 25 Big Boy Situps after each Suicide
  • Indian Run x1
  • Lunge walk (sideline to sideline)
  • Indian Run x1
  • Backward and Forward Sprints (sideline to sideline) x 3


  • Hello Dollys x 15
  • Thor Situps x 10
  • Flutter Kicks x 10

6 – Snowman, C-Lo, SKIDS100, Steinbrenner, NatureBoy, Utah
Proverbs 12:24 – Work hard and become a leader, be lazy and never succeed. 

Shared message regarding complacency.  New job Utah received was not out of necessity but desire to continue personal growth.  Don’t be afraid to take on new challenges, even if it makes you uncomfortable.  God didn’t create you to be idle.

First Q for me today, was nervous about it all week and spent alot of time planning.  Great feedback from the guys, they looked gassed after all the running so my job was complete.  Good luck in the Crucible fellas.

Crucible on Saturday

Vector VQ

THE SCENE:  34 and frosty


F3 disclaimer and welcomed FNG’s


25- SSH

20- Imperial walkers

25- SSH

20- Imperial walkers

1 Lap mosey


Grabbed the CMU’s, hit the baseball field.  Lined up on the left field foul line.

3 rounds each performed 3x in a row

1st round:

Squat thrusts w/ CMU x20

Run 20 yards

Merkins x20

Run 20 yards back

2nd round:

Kettle swings w/ CMU x20

Run 20 yards

Big boy sit-ups x20

Run 20 yards back

3rd round:

Overhead lunge w/ CMU x20

Run 20 yards

Fludder kicks 20 each side

Run 20 yards back


Dealers choice Mary.


22 PAX 2 FNG’s (High Note, Say What)


2 Timothy 1:7 “ For God has not given us a spirit of fear and timidity, but of power, love, and sound discipline. “

We talked about doubt, inadequacy, and sin great enough to make us feel we cannot approach God. How these feelings are not from God, but from the devil.  Encouraged PAX to reach out to anyone present if they are struggling with anything preventing them from a relationship with God.

Cindy and stuff

  • THE SCENE: Partly cloudy and 46 degrees
  • This will suck!
  • SSH-25 IC
  • Imperial Walker-15 IC
  • Slow Daisy Pickers-10 IC
  • Shoulder Press-10 IC
  • Lateral Shoulder Raises-10 IC
  • Mosey together to the playground
    Cindy for 20 minutes
  • 5 pull-ups
  • 10 Merkins
  • 15 Squats
  • 20 LBC

Circuit for 5 Rounds

  • Carolina Dry Docks-5
  • Seal Merkins-10
  • Mountain Climbers-15
  • 1 lap around the playground
  • 1 perfect pull-up be each PAX
  • 1 minute time hack to get back to startex

No time
8 Pax, Pops, C-Lo, Utah, Hacksaw, Peeping Tom, 1040, Nature Boy, and Halpert
“Don’t ever let good enough be good enough”

Bill Parcells

We should all be working towards a better version of our self. Think of where you need to improve and get to work.

I am grateful for all of the PAX that have helped me grow in 2018 and years to come. All of the PAX pushed through the workout and encouraged each other.  It was good to see 1040 in the gloom for the ruck and BC! Congratulations to Utah for his new job. Cool to see Hacksaw rucking his way back home from BC. Good work Men!!!!

Crucible is coming!