Discounted Elevens


AO: Bermuda Triangle “The Berm”

QIC: Snookie

Conditions: 68 and sunny


  • PAX welcomed and disclaimed


  • Daisy Pickers IC x 20
  • Hill Billies IC x 20
  • Imperial Walkers IC x 20
  • Windmills IC x 20
  • Stretch what you need to stretch


  • Mosey to soccer field; pick up coupons on the way
  • At field, Elevens
    • With coupon, start with one:
      • 4 count curl
      • 4 count overhead press
      • 4 count skull crusher
    • Run to other goal
    • 10 Burpees
    • Once finished do burpees till all in


  • American Hammers IC x 30
  • Hold plank till 6:15 (about 30 seconds)

COUNT-OFF & NAME-O-RAMA: 9 PAX (2 FNGs): Cataract, Geppetto, Laettner, Lipton, Payroll, Popeye, Snookie, Transplant, Ups


Toms posted a great article from Desiring God on how the enemy can use even Bible Studies to distract us from what truly matters: Jesus. Good doctrine and righteous living are important, but without Jesus they are nothing. If your daily walk, study, and life should be about Him first and then everything else.


YHC had much planned but the elevens took longer than expected. Bear crawls, burpees, and sprints were up next but alas, Mary demanded at least some attention today. The PAX were at first grumbling about punishment burpees for finishing early. But once YHC told the PAX the burpees were in fact a reward, there was much rejoicing and gladness. On the way back to redeem the coupons, many PAX picked up trash that had been left on the field.


Grow Ruck in September

Convergence 08/18/2018 for F3 1 year anniversary

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]).

Just Another Tuesday Morning

F3 MEMPHIS – 24 July 2018


AO: Bermuda Triangle “The Berm”

QIC: Geppetto

Conditions: 71 F/84% Humidity – Beautiful, Foggy Morning

PAX: Yard Sale, Cataract, Tomb Raider, St. Nick, Snooki, Lil Nicky, Krueger, Popeye, Geppetto (YHC), and our FNG Malco


  • 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.


  • Forward and Reverse Arm Circles IC X 10
  • SSH IC X 20
  • Cheerleaders (squat jacks) IC X 10
  • Windmills IC X10
  • Turn and Bounce IC X 10


  • Round 1
    • 6 minutes of continuous sprints length of soccer field and jog back
    • Superset x 4
      • 20 Merkins
      • 50 Side Straddle Hops
    • 60 second Plank
  • Round 2
    • 6 minutes of continuous sprints length of soccer field and jog back
    • Superset x 2 (I planned 4 rounds, but time was already closing in)
      • 30 Squats
      • 50 High Knees
    • 60 second Plank
  • Round 3 (Two perspectives as we had to improvise due to time; Time flies when you are having fun/We need to get our butts into gear and go a little faster.)
    • 2 rounds of sprinting the length of the field and jogging back
    • Superset x
      • 20 V-ups
      • 50 Mountain Climbers


  • Big Boy Sit Ups IC X 10
  • Freddy Mercuries IC X 10
  • Toe Taps IC X 10
  • Windshield Wipers IC X 10


Opportunities, those missed, and those still to find and grab. This was on my mind as fresh personal experience on both ends of the spectrum. My missed opportunity was the death of an old friend before I had let them know my appreciation for their influence on me. My mercy from the Lord was a new opportunity only a couple of days later of a young person who has lost his way, looking for help, advice and a friend who cried out to me for help. My charge to myself and to the rest of the BOM is to heed these words from the Bible: “So then, while we have opportunity, let us do good to all people, and especially to those who are of the household of the faith.” Galatians 6:10


  • GrowRuck (September 21-23)
  • Saturday morning Ruck Sim (3am-7am)
  • Sunday 2.0 Workout with FiA at Shelby Farms (3:00-3:45pm)

Snake Eyes

THE SCENE: The fog of war decorated the field setting up a beautiful sunrise at around 75 degrees

A quick mosey around the building to allow time for any stragglers to catch up
Mosey to the middle of the field. Appreciate the fact that F3 is free, quite remarkable in this society.

Roll the dice. Complete 20 reps of the corresponding exercise. If you roll doubles, complete 40 reps. 

2 – Snake Eyes. Q Surprise
3 – Carolina Dry Docks
4 – Freddie Mercury
5 – Merkins
6 – Hello Dolly
7 – Burpees
8 – Flutterkicks
9 – American Hammer
10 – Lunges
11 – Rosalita
12 – Jump Squats

We threw the dice 27 times and had 5 doubles for a solid 640 reps. No snake eyes. 

8 – FNG (Ups), Geppetto, Dr Scholls, Transplant, Lil Nicky, Cowbell, Cataract, Speaker
Proverbs 3:5 “Trust in the Lord with all your heart and lean not on your own understanding”
After the dice punished us on this workout, YHC reflected on how some men choose to let dice determine their outcome in life, gambling away their earnings. That is foolishness. However, many men also gamble by leaving the outcome up to other external forces and don’t take initiative when dealing with careers, relationships, etc.  The proper answer isn’t to lean into your own understanding either. 

YHC put the burpees on 7 so that they couldn’t be doubled up, but after an incredible string of 7s, many PAX pointed out that it is one of the most common results. YHC does not regret this. 

The PAX (and YHC) were quite disappointed that snake eyes were never thrown, but perhaps that was “meant to be” (Oprah bomb).

GrowRuck will be here before you know it. Sign up!

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.


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.

We Don’t Need No Stinkin’ Warm-up

Date: 06/28/2018

AO: Bermuda Triangle

QIC: Gus

PAX: Searcy, Father Abraham, Love Shack, Speaker, Cataract, Snookie, O Positive, Soybean, Yard Sale, Saint Nick, Shoestring, Gepetto, Gus | FNGs: Skee-Lo, Old Faithful, Overtime, Hall Pass

Conditions: 81F and humid – warm and moist




Slaughter Starter
25 burpees OYO

Squat & Bearcrawl Ladder
Start at one curb looking at a curb about 20 yards away.
1 squat, then bearcrawl to opposite curb.
2 squats, then bearcrawl to opposite curb.
. . . .
So on and so forth until we reach 10 squats.

Corner to Corner
The driveway to Bermuda Triangle is approximately 1/3 mile from the intersection of Quince & Estate. I told the PAX we’d sprint halfway, then the Gazelles would hold plank until the Clydesdales and Turtles caught up.
Speaker led the way and, after a little trial & error, determined the halfway point.
Two trips to Quince and back = 1.33 miles

Elevens—Humpers and Jumpers
Monkey Humpers at the bottom of the Berm
Star Jumpers at the top of the Berm

Annie IC x 10 (each hand)
Angle Grinder IC x 10
Flutter Kick IC x 30
Hello, Dolly! IC x 30

Count-O-Rama (15 + 2 early exits)


COT / BOM:  I watched the Arkansas Razorbacks play the Oregon State Beavers in Game 2 of the College World Series last night. The Hogs were leading 3-2 in the top of the ninth inning and needed only one out to win their first national championship in baseball. But then…

We’ve all been there. Sometimes life sucks. It may be because I made a huge mistake that caused life to suck, or I might have watched someone I trust totally drop the ball in a way that negatively impacts my life. But just like those Arkansas baseball players, it’s time to get back to work. The sun still rises, and His mercies are new every morning.

Moleskin: Love Shack traveled from the Magnolia State in his M’s fancy whip. Funny thing is, he stuffed four FNGs in there, and it was a veritable Clown Car. On the way home, those FNGs had transformed into sweaty Man-beasts, so the joke’s on Love Shack’s M. Cobains, Mrs. Shack!

Elder Shoestring left early because he had a meeting, and Gepetto jetted right at 0615. Those guys need to get their priorities straight.

Short Card and Chill

Date: 03/13/2018

AO: Bermuda Triangle

QIC: Gus

PAX: Shoestring, Bombay, Commando, Snookie, Anklet, Bruce Wayne, Houdini, Vocals, Cataract, Gus

Conditions: 36F, frost on the ground, and the darkness that only the beginning of Fast Time provides




* mosey 1 mile on track around Sea Isle Park *

MARSOC Short Card
1) 30 merkins
2) 30 squats
3) 30 crunches
4) 10 burpees
5) 10 windmills
6) 30 merkins
7) 30 mountain climbers
8) 30 flutter kicks
9) 10 burpees
10) 10 cherry pickers (4-count) [Next time, we’ll do Daisy Pickers, which is what Marines apparently call “cherry pickers.” They’re not cherry pickers, because cherries do not grow on the ground.]
11) 30 merkins
12) 30 side straddle  hops
13) 30 superman extensions
14) 10 burpees
15) 10 chain breakers
16) 30 merkins
17) 30 lunges
18) 30 Hello, Dolly!s
19) 10 burpees
20) 10 American hammers
21) 3 sets of flexed-arm hangs to failure

Three laps around the Wreckage
1) Partner carry (users’ choice)
2) Backward run
3) Forward run

Flutter Kick IC x 30
High Treason IC x 10 (each leg)

Ratchet Shoulder Blaster to ENDEX

Count-O-Rama (10)


COT / BOM: We honored a MARSOC warfighter, Gunnery Sergeant Jonathan Gifford, who was posthumously awarded the Navy Cross for his heroism in battle.

On 29 July 2012, while advising Afghan Commandos conducting an operation into an insurgent stronghold village, Gunnery Sergeant Gifford observed three Commandos become casualties when the force received small arms fire shortly after insertion. Without hesitation he mounted an All-Terrain Vehicle and crossed 800 meters of exposed ground, performed first aid and, with the help of another Marine, moved the causalities several hundred meters to a protected landing zone for medical evacuation. The other Commandos were pinned down under heavy enemy fire and sustained more casualties. Realizing the Afghan force was in jeopardy, Gunnery Sergeant Gifford gathered extra ammunition and accompanied by a fellow Marine, crossed the same open terrain under fire, to reinforce the belabored Afghans. He rallied the Commandos and led an assault on the enemy. After eliminating an insurgent firing from a window, he climbed atop a building from which insurgents were engaging the Commandos, and dropped a grenade down the chimney. He continued to attack until he fell, mortally wounded, but his actions proved decisive in breaking the insurgent defense, and allowing the Commandos to secure the village. By his decisive actions, bold initiative, and complete dedication to duty, Gunnery Sergeant Gifford reflected great credit upon himself and upheld the highest traditions of the Marine Corps and the United States Naval Service.
Navy Cross citation

Greater love has no one than this, that someone lay down his life for his friends. John 15:13

Moleskin: It was dark and Gloomy for a simple workout. The PAX weren’t very talkative, but they put in the work!

Roll Tide Draw

THE SCENE: Balmy 68F.



  • SSH X 20 IC
  • Baby Arm Circles x 10 IC (CW & CCW)
  • Windmills x 10 IC
  • Squats x 10 IC
  • Capri Lap

Deck of Death

Use a deck of cards.  Pick an exercise for each suit.  For this workout we did the following: spades = Burpees, clubs = Mountain Climbers, diamonds = Merkins, hearts = Squats, and jokers = Run to soccer goal from top of berm and back.  Cards 1 – 10 are face value (# of reps to be performed).  Face cards are 10 reps and Aces are 15 reps.  PAX completed entire deck in 38 minutes.


  • Gas Pumps X 15 IC
  • World War II Sit-ups x 15 IC
  • Flutter Kicks x 15IC
  • Gas Pumps x 10 IC
  • World War II Sit-ups x 10 IC
  • Flutter Kicks x 20 IC


10 PAX (No FNGs); Lipton, Raven, Snookie, Backseat, Houdini, Tiny, Commando, Cataract, Anklet, Bruce Wayne

Following a lesson learned during MLK GoRuck events, Q harped on slowly chipping away at whatever task is at hand.  Most of the time, we procrastinate and hurry in whatever we do, therefore resulting in a crappy job.  We would be better off slowly chipping away at whatever it is that we do and do it right than to hurry through it.  Whether it be in a workout, at home, or at work…take your time and do it right the first time.

PAX go down and dirty with a deck of Bama cards this AM in light of Rabbit’s Q-Sack.  PAX learned that by slowly chipping away at the deck, they were able to complete the deck before workout ended.

Something About Mary


THE SCENE: The Berm, 34F, Clear and quiet

20x SSH IC
10x Merkins IC
20x Imperial Walkers IC
10x Squats IC
10 Burpees OYO

Mosey once around parking lot back to start, up hill to field

All PAX getting ready for our VDay with Mary, but we didn’t plan ahead so time to get to it so she doesn’t find out we’ve been slacking.

Last-Minute Shopping – Don’t forget the coupon
13s with coupons.
Squats and Decline Merkins – 50 yards apart.
Start with 12 Decline Merkins, 1 Squat

Work to 1 Decline Merkin, 12 Squats

Forget your coupon and you pay full price. 20 merkins or squats.
No coupons were forgotten this day.

Carry coupons down to parking lot and circle up.

Ballet is Woman aka the Dirty Dancing Lift
Overhead Press w/ Coupons
PAX hold coupons overhead. Going around circle, each PAX completes one press and returns to holding coupon overhead until all have completed one press.
10 full rotations.

Rinse and repeat.

Hide That Coupon
Can’t let Mary see we’re using coupons for our date.

PAX all wall-sit holding coupons. PAX return coupons to storage one at a time and return to hold wall-sit until all in. Each PAX leaves once previous PAX gets to top of hill.

Mary’s Gotta Finish Getting Ready
After a brief 10-count rest, all PAX hold wall-sit while each completes 10-count until all have counted. Much mumblechatter about proper counting ensued.


MARY: Time for some quality time with our girl.

20x Flutter Kicks IC
15x Hello Dollies IC
10x Rosita IC
Dealer’s Choice (Thanks to all PAX for each contributing/leading at least one exercise)

Pickle Pounders
Mountain Climbers
Freddy Mercury’s
Hollywood Side Crunches
Gas Pumps
Jane Fonda’s, High Treason Position (Thanks Snookie)

8 PAX, no FNGs, Bruce, Shoestring, Snookie, Cataract, Houdini, Lipton, Commando, Big Al

When Joshua led the Hebrews into the Promised Land, God instructed him to set up an altar to remember that God kept His promise. Whenever God answers our prayers or walks us through trying times we should set up our own “altar” by finding a way to remember that God was faithful and He will continue to be.

MOLESKIN: PAX got after it this morning and made sure to complete Tha Thang as fast as possible to get as much time with Mary as we could.

Prayers lifted up for our fellow PAX (Soybean, Dirty Deeds, Phat Pat) and praise for Pirtle’s good report.