Doracides and the Snake Tube

THE SCENE: Hot and humid

SSH IC x 25

Abe Vigoda IC x 10

Imperial Walker IC x 15

SSH IC x 25

Mosey to large parking lot by the football field with 3 coupons (60lb Sandbag, 45lb Iron Tube, 30lb Iron Tube). PAX were tasked with figuring out how to get them there and to stay together.

Doracides: Partner up for cumulative 100 Merkins, 200 Big Boy Situps, 300 Squats while alternating partner sprints 25 yds – 1 Burpee – sprint back, 50 yds – 2 Burpees – sprint back, 75 yds – 3 Burpees – sprint back. Switch after 1 partner completes the entire series of sprints/burpees.

Indian Runs (2 teams) around the parking lot carrying heavy weight

Mosey to Shovel Flag

Parking lot races

LBCs IC x 25

Merkins IC x 15

SSH for remainder of time
19 PAX (Pronto Pup, Halpert, Carter, Finkle, Nature Boy, Pebbles, Meter Maid, Boudreaux, LinkedIn, Peeping Tom, Dial Up, Money Bags, Quachita, Coach K, Take Cover, Roots, C-Lo, Slicnut, Pops
Emotions got a hold of me today talking about the passing of Backseat’s father as it drums up memories of personal loss. Appreciate the people in your life because they could be gone in an instant.
I appreciate every one of y’all. Thanks for being there this morning.
Backseat’s Levee Q on Wednesday 8/21 is one not to miss

F3 Memphis 2-Year Anniversary Celebration

It was a special honor to lead 116 of the greatest HIM in the F3 Memphis Region this gloom out at their 2-Year Anniversary. Thank you Soybean and the rest of the PAX who decided to remove themselves from the fartsack to join YHC and celebrate this epic milestone. There were also 29 PAX who came early for a Ruck and others who PreRan.

At 0700 we took a mosey over to the FedEx Event Center Circle and began with the F3 Disclaimer and the following:


We began with a quick warmup by performing the following in cadence: Side Straddle Hops, Imperial Walkers, Low Slow Squats, Merkins, 10 6-Count Burpees.


We began this morning by taking a short mosey over to the back of the FedEx Event Center on the lake side at the concrete ledge and benches for a series of the following in cadence: Irkins, Dips, Step-Ups, and Derkins (Regular first and then wide armed).

Then we took a short mosey over to the Music Pavilion to kick off the football season with a little bit of summer conditioning. We did 7-Burpees, 7-Merkins, & 7-Squats 7 times. When we were finished we felt like all we wanted to do with football was sit on the couch and watch.

Looking at my watch we still had 19-Minutes to go. Ugh!

Then YHC asked the PAX mosey back towards the COT to continue the workout near there. At this point we performed a series of 11’s with Star-Jumps (Bombjacks) at the top and Pike Merkins (CDD’s) at the bottom.

The final short mosey took us back to the COT for the countarama, namarama, FNG Naming and most importantly BOM.

All PAX did awesome today. It was a great morning to be with you all. I appreciate the warm welcome and great hospitality.

Great work was put in by all PAX in attendance today. You all have something to celebrate today. Good health and great brothers to lean on. Now go out and spread F3.


Today we discuss a lot about the Mission of F3, the 5 Core Principles and the F3 Credo. They are listed below:


Our mission is to plant, grow and serve small workout groups for men for the invigoration of male community leadership.

5 Core Principles:

  • Are free of charge
  • Are open to all men
  • Are held outdoors, rain or shine, heat or cold
  • Are led by men who participate in the workout in a rotating fashion, with no training or certification necessary
  • End with a Circle of Trust

F3 Credo:

Leave no man behind, but leave no man where you find him.

Discussed with the PAX was the D2X which is where your Dolphin and you Daffodil align with each other. For more on this take time to read about it in Freed to Lead.

Dolphin-The Task a person was born to do best.

Daffodil-The people-group each person was born to Serve.

D2X-The Task formed by the intersection of a person’s Dolphin and their Daffodil.

Every man has a D2X. What each of you must to is to determine what your Dolphin and your Daffodil are and do your best to ensure those two intersect to make the most IMPACT in your community. Aye!


Read Your Newsletter.


Prayers and praises were shared and lifted up by YHC.

When the Levee Blocks

THE SCENE: I step out of my car to the sound of “Welcome to the Jungle” take a deep breath in and immediately start drowning. Mid 80s temp, mid 800s humidity.

F3 WELCOME & DISCLAIMER:  Welcomed and disclaimed.


  • Side Straddle Hops – 20IC
  • Arm Circles – 10 little forward/big forward/little reverse/big reverse all IC of course
  • Imperial Walkers – 10IC
  • Hillbillies – 10IC
  • Daisy Pickers – 10IC

Partner up, grab a CMU, and walk it about 15 yards away. One partner does the 100/150/200 with a CMU while the other bearcrawls to the CMU, does other part, then bear crawls back with the block (crawl/thing/crawl). Then switch.

  • Round 1:
    • 100 curls
    • 150 Squats
    • 200 Mountain Climbers (2 is 1)
    • crawl/5 blockies/crawl (burpee with a block)
  • Round 2:
    • 100 Warrior I Lunges (50R/50L)
    • 150 Gas Pumpers with block over chest
    • 200 Tricep dips
    • Walk with block/5 Around the World/Walk  with block   (Shallow squat, Make a Large “O” with the block in front of you.)

There was a round 3 that we didnt get to. Also, bear crawls got replaced by walking with the block. Those bear crawls followed by burpees were brutal and were slowing our pace too much.


  • (1)Plank, (2) side plank touch sky, (3)reach under touch your obliques, (4) Plank.  4 count 10IC each side
  • Oblique Crunches 10R/10L OYO
  • Superman Banana Roll 20IC (Superman, 4 count roll to banana, 4 count hold, 4 count roll to superman, rinse and repeat)
  • Miracle Ear Crunches 20 IC (Legs 45° in air. Crunch to knees, crunch to calfs, crunch to ankles, rest. Its a 4 count move of death.)

19 – Miracle Ear- QIC, Double Vision, Coach Pitch, Halpert, FNG – Finkle , Boudreaux, Coach K, Slater, Sully, LinkedIn, C-Lo, La-Z-Boy, Spirit Stick, Lochte, Roots, Pablo, Pronto Pup, Fanboi, Pebbles

Find a guy you can be close to and lean on him for support. If you have someone like that, keep them close. If you dont, find one and keep them close.

Bear Crawls are nasty and they tired us out quicker than expected. Also the Levee is not as far as anticipated. Im pretty sure with all the dew, these CMUs gained at least 5-10 pounds over the course of the workout.

17th is the 2 year anniversary workout!

Lair 7/25/2019


50 SSH, 25 BBSU, 40 SSH, 20 BBSU, 30 SSH, 15 BBSU, 20 SSH, 10 BBSU

Mosey to field for THA-THANG

Partner up and alternate between a sandbag or ruck and body weight for the following movements. PAX completed as many rounds as time allowed.

  • 21 Squats (Weight), 21 Merkins
  • 18 Overhead Press (Weight), 18 Jump Squats
  • 15 Devil Press (Weight), 15 Burpees
  • 12 Upright Row (Weight), 12 Mountain Climbers
  • 9 Thrusters (Weight), 9 Groiners
  • 6 Tire Flips, 6 Mountain Climbers
  • 3 One Arm Row (Weight), Sandbag Pulls
  • Sprint 100 yards

Hurricane Hoedown
7 PAX, Hello Kitty, C-Lo, Sky Light, Skids 100, U Rock, Nature Boy, Justice
To accelerate requires your personal dedication to getting better in more than one area. You can accelerate at work and decelerate in other areas that are equally or more important.
Everyone worked hard and paid the man this morning!

Psalms 55.22

Cast your burden upon the LORD and He will sustain you: He will never allow the righteous to be shaken.
GoRuck Vietnam is coming in August.

Be the Bacon. Eat the Bacon.

Date: 08/05/2019

AO: The Levee

QIC: Gus

PAX: Boudreaux, Spirit Stick, Dial-Up, Pops, FanBoi, Slicnut FKA Escobar, Sandberg, Pablo, Krylon, O Positive, Blank Stare, Aflac, Master Pee, Cubbie, 1040, Hello Kitty, Roots, Halpert, Motel 6, Rocket Launcher, Webelo, C-Lo, Backseat, LinkedIn, Rabbit, Pronto Pup, Gus | FNG: Pork Belly

Conditions: 72F; muggy and foggy



* Mosey to area between baseball field and football field *

Dive bombers OYO x 10

* Mosey back to Shovel Flags *

Descending Pain Train
Side Straddle Hops IC x 60
Squats OYO x 50
BBSUs OYO x 40
Merkins OYO x 30
Burpees OYO x 20
Carolina Dry Docks OYO x 10

* Mosey to area between baseball field and football field *

Dive bombers OYO x 10
Cleve Climbers IC x 10

* Mosey back to Shovel Flags *

Descending Pain Train
Side Straddle Hops IC x 60
Squats OYO x 50
BBSUs OYO x 40
Merkins OYO x 30
Burpees OYO x 20
Carolina Dry Docks OYO x 10

Ratche Shoulder Blaster to ENDEX

Count-o-Rama (28)


COT / BOM: Be the Bacon.

MOLESKIN: I expected more PAX. T-Claps are in order for Pronto Pup and Rabbit for preparing a pork-heavy feast after the beatdown. Thunder Claps are in order for Halpert, who has led The Levee to unprecedented heights. This is fun, y’all.

FNG naming logic: Showed up on bacon day -> Pork Belly

CMU Fire-starters at The Lair – 8/1/19

THE SCENE:  Great camping weather; beautiful 66 degree morning; clear skies and without a Q in site.
F3 WELCOME & DISCLAIMER:  completed twice. 
AOQ directs some timeburner warm-ups, while QIC whips in at top speeds (within the legal driving limits on Collierville park grounds).
Q repeats F3 welcome/disclaimer for self and other late arrivals, and warm-o-rama continues:
SSH 25x IC; cherry picker 10x IC; abe vigoda 10x IC; hillbillies 10x IC; Iron Mike 10x IC; CMU CPR 10x IC.
CMU overhead Mosey to turf fields.
Mosey to wooden fence between turf fields and playground.
Single Arm Dips along fence with feet propped on parking curbs, 10x each arm OYO.
Mosey back to turf fields.
CMU walk to around 50 yards out.
CMU Diego – one partner exercises while other partner runs; team backs up 10 yards after each exercise:

  • 100 Merkins
  • 150 CMU Overhead Press
  • 200 LBCs
  • 250 CMU Block Curls
  • 300 CMU Squats (cut short for time).

Australian Snow Angels- 50x OYO or until time; then CMU walk back to shovel flag.
10 PAX (no FNGs) – Skids 100, Dial-Up, Skylight, Stuft Crust, BirdRReal, Pablo, C-Lo, Utah, Hello Kitty (AOQ), Webelo (QIC).
“For the earth will be filled with the knowledge of the glory of the Lord as the waters cover the sea.” Habakkuk 2:14, The Holy Bible
PAX encouraged to beyond self to find resources when running low in areas of character, such as patience or wisdom.
R(un) for One 5K on August 24 at The Lair (Johnson Park, Collierville); family friendly, laid-back “Run Where You Are” version of nation-wide race; join team “run Memphis” – check Slack for link to register online.  Register early to reserve your shirt.  Supports (un)adopted, a ministry of Lifeline Children’s Services.

Leaving it All At The Levee (8/2/2019)

THE SCENE: You could cut the humidity with a knife. As we approached 5:30, “Back in Black” by AC/DC started blasting over the bluetooth speaker. Great morning to Accelerate

Done and Done


  • SSH x 50
  • Imperial Walkers x 20
  • Slow Daily Pickers x 15
  • Deep Lunge Stretch Right Leg – 10 Sec
  • Deep Lunge Stretch Left Leg – 10 Sec

Mosey single file to skatepark (Thunderstruck by AC/DC)

Bear crawl two laps around the skatepark’s bowl-of-gloooom. We then started by partnering off and performed 3 Sets of 25 Merkins / Squats. Pax Number 1 performs one exercise and the other performs the other…..swap and repeat for 3 rounds.

Mosey to the parking lot and stopping to do 30 SSH along the way

Flower by Mobey – Musical Mayhem……..Jump squats on “Bring Sally Up”

Mosey to Tennis Courts and stopping to do 30 SSH along the way

Dora (Gimme all Your Lovin by ZZ top)

  • 75 Mountain Climbers (2=1) while one pax bear crawls to net and runs back
  • 50 BBP while one pax crabwalks to net and runs back
  • 50 Merkins while one pax bearcrawls to net and runs back

Mosey to the first lamp post outside of tennis courts, we started off with sprint between every other light lightpole. Mosey between the alternating lightpoles (4 total sprints) – (The Final Countdown by Europe)

  • Route 66 – Bobby Hurleys
  • Route 66 back – Dips

Finally, we dug deep and performed a Merlot-o-rama, Splash Town Sprint –  150 yards back to flag to finish

None – Everyone Burned 1000+ calories and earned the weekend

20 PAX – No FNGs
Focused on being present and mindful of living in the moment. Dont worry about the past or daydream about the future. Be present with your job, family, friends and even posting. There is no such thing as multitasking……..more was said but you get the gist of it

LAVAJAVA was rocking and everyone was in good spirits.
KOTB Monday 8/5 at the Levee.

Levee 7/17/2019


SSH 20 IC, Imperial Walkers 15 IC, Shoulder Press 10 IC, Tempo Merkins 5

Mosey around the parking area

3 Rounds with a CMU

  • 10 Burpee CMU Jump Over
  • 10 Goblet Squat with CMU
  • 10 CMU Curls
  • 10 American Hammer with CMU

2 Rounds

  • 10 Merkins
  • 10 Goiners
  • 10 Mountain Climbers
  • 10 Flutter Kicks

1 Round

  • Alternating Jump Lunges 10
  • Jump Squats 10
  • SSH 10
  • BBSU 10

Mosey to raised concrete ledge for Burpee Box Jumps 10

30 Calf raises

Mosey back to flag for more of round 3 and round 2

Flutter Kicks 15 IC, Hello Dolly 15 IC, Merkins 15
15 PAX, Steinbrenner, Stephen King, Snowman, Moneybags, Boudreaux, Halpert, Blue Screen, Pablo, Coach K, Master Pee, Bruce Wayne, C-Lo, Slicknut, Coach Pitch, Nature Boy
Don’t avoid being uncomfortable. Get comfortable with doing uncomfortable things. “Pay the man”
Good work and hard workout!
GoRuck is coming in August.

Brute Mile Attempt 1

Date: 07/11/2019

AO: Lair

QIC: Tiger Lily

PAX: Bombay, C-Lo, Chuck-E-Cheese, Hello Kitty, Hollywood, Iced, Nature Boy, Skids, Snowman and Twitty,

THE SCENE: Humid wet morning at the beautiful Lair.


20 Imperial Walkers IC
15 Daisy Pickers IC
10 Arm Circles (Forward and Backwards) IC
5 Good Mornings IC

Mosey to the turf field with sandbag or ruck for an attempt to get through the Brute Force Mile

Round 1:
50 Bag Facing Burpees OYO
Ruck around the field

Round 2:
10 Rounds of:
3 bag drag Mericans
4 High Pulls
5 Front Squats
After all 10 rounds ruck around the field

Round 3:
10 Burpees but instead of jumping pull the bag from the ground to overhead
10 Bear Complex with bag

Hurricane Hoedown from 1 to 7, with some extra flutter kicks at the end to to get us to 6:15.

11 PAX, no FNGs

Things you do infrequently are hard and stress. Look at Christmas that happens once a year, it is always stressful. Posting can be the same way, but the more frequently you fight the fatsack the easier it will get. Let your brothers know that you are going to post and hold each other accountable. It will get easier and easier to beat the fatsack every day that you post.

Great morning for my final visit to the Lair. This AO is great and had incredible HIM and amazing facilities. If you are not posting there you should. The nitro coffee is on point and hospitably is second to none. Keep up the great work men.

Hell Fire 1/4 Pounder

THE SCENE: Hot and humid, no breeze to speak of

SSH IC x 25

Merkins IC x 15

Abe Vigoda IC x 10

Burpees IC x 6


Mosey to Playground: 30 Box Jumps and 30 Dips

Mosey to Football Field (Stop #1 Flutter Kicks until all in, Stop #2 LBCs until all in)

  • Sprint 25 yds, 25 Merkins, Run backwards to goal line
  • Sprint 50 yds, 50 Squats, Run backwards to goal line
  • Sprint 75 yds, 75 Mountain Climbers, Run backwards to goal line
  • Sprint 100 yds, 100 SSH, Run backwards to goal line
  • Mosey around the track to opposite end zone
  • Sprint 10 yds, 10 Burpees, Bearcrawl back to goal line
  • Sprint 25 yds, 25 Merkins, Crawlbear back to goal line
  • Sprint 50 yds, Mosey 50 yards to opposite goal line
  • Mosey back to Startex (Stop midway and do LBCs until all in)
  • PAX raced back the last 25 yards in groups of 5ish

Bobby Hurleys 25 OYO

Freddie Mercurys IC x 15

18 PAX: (1 FNG – Mongo), Iced, Nature Boy, O’Reilly, C-Lo, Blank Stare, FanBoi, Boudreaux, Double Vision, Meter Maid, Dry Rub, Dial Up, Sandberg, Coach K, Slicnut, Pronto Pup, Master Pee, Pops
Pulled from Q Source: The importance of meeting helps us raise others up which in turn raises us as well. “This is the power of Faith and the secret sauce to why F3 is an Effective Organization. The Joy of forgetting oneself in service of another surpasses all understanding. It is the foundation of Hope.”
This heat and humidity is no joke. Always remember to offer modification ideas when on Q and keep an eye on PAX. Hydrate

FNG Mongo killed it and I hope to see more of him in the gloom.

Prayers for Halpert and Boudreaux’s upcoming 2.0 arrivals as well as Pronto Pup’s friend fighting pancreatic cancer.