Fun with CMUs

THE SCENE: 42 degrees at the Morg. 


Daisy Pickers IC 15, Windmills IC 15, Imperial Walkers IC 15, Hillbillies IC 15, Overhead Claps IC 15

Mosey Laps

EMOM (Every minute on the minute)

For 15 minutes

 4 Burpees with CMU overhead press. 

Partner exercises

100 Squats, 200 Shoulder Taps, 300 CMU curls. 

Other partner performed suicide sprints.


No time.
The Streak, Flobee, Commie, O’Reilly, Orange Julius (QIC)
Recently, there was a convergence the Barracks to raise some awareness on mens mental health. The Nantan shared that when he joined F3, things were pretty good in life but he felt there was something missing. YHCs own experience is also similar. Right before joining F3 in 1/8/2018, things were personally going quite well. This included professionally,  in marriage, was doing a lot of studying the word of God and reading tons of commentaries on the Bible and was plugged in to a local church. 

Yet somehow, there was a mental misery present everyday.  There was a significant amount of anxiety, worry and “fretting” over the future. A lot of that improved after joining F3. Posting each morning helped to dispel many fears. The camaraderie got me out of the shell. Sharing each others burdens during COT made me realize I wasn’t alone, nor were my own fears unique. 

Its always a reminder to keep reaching out to our brothers not posting regularly. F3 is more than just a workout. We need our brothers and they need us. 


During coffetteria Flobee gave Commie the impossible task of finding another Commie. 
See Slack.

Pyramid at the Morg

THE SCENE: 70s and dark

20 x ssh, iw, dp, and arm circles
10 -1/4 mile laps .. in between the first 5 laps we added a 25 count exercise and then the last 5 laps we took off an exercise until we did 125 reps of each exercise. merkins, lbcs, mountain climbers, squats, flutter lkicks

  • Sometimes
  • bulleted
  • lists
  • are
  • handy.

stretched for 1 min
9 pax flobee, oj, woodpecker,choker,comie,big mac,mr. wonderful,the streak,wall builder
be interchangeable
Insert any personal comments, notes, devotion content, etc.
prayers for baby Shep, wall builder’s family, the streaks family

Spanish Inquisition @ the Second Star to the Right

Date: 04/01/2019

AO: Neverland – the New King of the Bluff

QIC: Tiger Lily

PAX: Altar Boy, Animal, Bad Credit, Bailout, Beauty Shop, Beef Log, Bob Ross, Bobsled, Bootheel, Choker, Chuck E. Cheese, Commie, Depends, Diplomat, El Bano, Flobee, Fugitive, Granola, Green Monster, G-String, Gus, Jasmine, Orange Julius, Passport, Phat Pat, Puck, Rabbit, Ragequit, Red Roofer, Shoestring, Short Timer, Sleep Number, Soulja Boy, The Dude, The Streak, Tree Hugger, Wall Builder, Woodpecker, Zima, FNG – Big Perm, FNG – Judge Judy and FNG – Spotify

THE SCENE:  Completely dark in the lower 50s and with too many PAX to stand in the parking lot and still have room to park so everyone gathered in the grassy area.




20 Daisy Pickers IC

15 Imperial Walkers IC

10 Arm Circles (forward and then backwards) IC


Misc Mile-ish:

Run a lap around Neverland (QIC was concerned at this time that the mumblechatter would result in the police being called but nothing happened)

15 burpees on your own

Run same lap

25 squats IC

Run a shorter lap

15 Merikans IC

Run a lap down the hill – PAX were directed to take it easy on the downhill and recover but push hard on the way back up the hill.

Group Therapy:

Split into 4 groups for two rounds of 4-Corners

Round 1: Corner #1) Burpees 10x as the timer and trigger, 2) Freddy Mercury’s AMRAP, 3) Lunges AMRAP and 4) LBC’s AMRAP.

Round 2: Corner #1) Burpees 10x as the timer and trigger, 2) Merkins AMRAP, 3) Planks and 4) Shoulder taps

Next up, groups 1 & 2 Bear Crawled across the field and ran back while 3 & 4 held a plank, then switched roles.  Rinse and repeat.


Nope – Had to start the COT early given the number of PAX present.


43 PAX, 3 FNGs (Welcome Big Perm, Spotify and Judge Judy)


YHC discussed Joy vs Happiness. Throughout life there are times when things go great it is easy to be happy, but joy comes in when things go bad. I fully believe that even when things are not going your way it is a choice to have joy through the situations. YHC’s challenge to all PAX is to find those moments and ensure that you have your joy during that time.

During the BOM, while discussion of Wall Builders baby almost here, The Streak let everyone know that his “pickle pounder” does not work that way.


Wow what a morning. It was an amazing effort by Zima and Choker to get everyone out there to take the King of the Bluff challenge. Thanks for everyone that posted, it was truely and honor and I am humbled to have been Q for this event. Let see everyone post out there regularly now.

The sobering thing that was mentioned by Choker was that many of the PAX were Kotters that simply reaching out to them and encouraging them to post was enough. Who in your circle hasn’t been there in a while that a strong EH will bring them back?

Overall the morning was amazing, after the workout so many men showed up to Crave for coffeeteria that even after a call ahead they still ran out of Nitro. If you did not get any be sure to show up for a Q from Bruce and stay for the Nitro. The time at Crave was great! Every PAX was fellowshipping and generally most were outside of their standard circle and getting to know new PAX. I do apologize to gentlemen that were sitting in the middle of the coffee shopping wanting to enjoy a quiet breakfast, maybe you should post instead next time.

Great work everyone and it was a real pleasure.


Sign up for the BeerRuck#002.

Morg Monday Merkins

THE SCENE: Mid 30ish windy and cool morning.

Daisy Pickers IC 15, Windmills IC 15, Imperial Walkers IC 15, Hillbillies IC 15, Overhead Claps


Merkins 10, Wide-arm merkins 10, Diamond Merkins 10, Uneven merkins on the curb 10 left and 10 right.

Rinse and repeat x 2

11s   Squats/BBS.

Bear crawl/crab walk

Lunge walk/back pedals


WWI situps, LBCs, Hello Dollies, Freddie Mercuries, Flutter Kicks (Commie)
Choker, Wall Builder, Flobee, Commie, O’Reilly, The Streak, Woodpecker, Orange Julius (QIC)

My Utmost for His Highest-Oswald Chambers

March 27

Compare this week in your spiritual life with the same week last year to see how God has called you to a higher level. We have all been brought to see from a higher viewpoint. Never allow God to show you a truth which you do not instantly begin to live up to, applying it to your life. Always work through it, staying in its light.
Your growth in grace is not measured by the fact that you haven’t turned back, but that you have an insight and understanding into where you are spiritually. Have you heard God say, “Come up higher,” not audibly on the outer level, but to the innermost part of your character?
“Shall I hide from Abraham what I am doing…?” (Genesis 18:17). God has to hide from us what He does, until, due to the growth of our personal character, we get to the level where He is then able to reveal it.


See Slack.

Streaking at the Morg

40 degrees and clear


20 SSH
20 Imperial Walkers
10 Squats
10 Sumo Squats

Thang 1:
Mosey to Veterans Memorial
20 Merkins
20 Box Cutters
20 Pickle Pushers
20 Dips on benches

Thang 2:
Mosey back to Start
Pass the Potatoes:  PAX got in a circle facing outwards.  Every other person had a tater (CMU).  Taters were passed clockwise for several rounds and then counterclockwise for several rounds.
Pass It High, Pass It Low:  Circle was spread out a bit and PAX faced inwards.  Each PAX had a CMU on their left.  Pick it up, raise it overhead, put it down on the right.  Pick it back up, over your head, back down on the left.  Rinse and repeat several times.

Thang 3:
20 Merkins
20 Box Cutters
20 Pickle Pushers
Sprint to end of parking lot.  Run backwards back to Start.  Early finishers do burpees until all in.

Rinse and Repeat Thang 3
Rinse and Repeat Thang 1
Rinse and Repeat Thang 2
Rinse and Repeat Thang 3

10 Merkins
10 Pickle Pushers
10 Baby Makers

7 PAX:  Choker, Commie, Granola, Laettner, The Streak, Wall Builder, Woodpecker

The only thing more indecisive than a squirrel in the middle of the street is a Christian man, sometimes.   Temptation is the middle of the street.  Stay out of the street.



The (suic)Ides of March

Absolutely perfect conditions.  45ish degrees, clear skies, dry ground.  Just what I needed to start this week off right.  Today’s playlist.



SSH x51 IC
Windmills x15 IC
Daisy Pickers x15 IC
Imperial Walkers x15 IC
Arm Circles x10 IC each direction

Mosey to smooth area of parking lot.

Suicide the First:  Bearway to Heaven
Bear Crawl increasing lengths while doing decreasing sets of burpees.  Try to complete the circuit before the end of “Stairway to Heaven”.

Bear crawl the width of 1 parking space and back.  7 burpees.
Bear crawl the width of 2 parking spaces and back.  6 burpees.

Bear crawl the width of 7 parking spaces and back.  1 burpee.

Suicide the Second:  Doracides

Partner up and complete the following as a team:  100 merkins, 200 BBSU, 300 squats, 400 flutter kicks.  P1 performs the exercise while P2 runs a merkin suicide.  3 cones were set out with 5 parking spaces between each.  P2 runs to first cone, performs 1 merkin, returns to start.  Runs to 2nd cone, 2 merkins, returns to start.  Runs to 3rd cone, 3 merkins, returns to start.  Flapjack with P1.

Mosey back to STARTEX.


8 PAX:  Choker (QIC), Commie, Orange Julius, Prairie Dog, Sleep Number, The Streak, Wall Builder, Woodpecker

We all know the DRP means that you have to stay consistent in order to Accelerate your fitness.  The other areas in your life need consistency as well, including your relationship with your M.  If things are going well, that doesn’t mean you can take your foot off the gas and coast along forever – if you aren’t Accelerating, you’re decelerating.

Kotters to Sleep Number and The Streak, back after their vacations.

Please pray for baby Shep.

Morg Merkin Mosey

THE SCENE: Crisp and cool. Thankfully, not raining.

Imperial walker 15 IC, Hillbillies 15 IC, Overhead claps 15 IC, Daisy Pickers 15 IC
5 Merkins, mosey, 10 merkins, mosey, 15 merkins, mosey, 20 merkins, mosey, 25 merkins.

Cycle of 20 dips, 15 Carolina Dry docks, 15 dips, 10 burpees OYO.

25 Squats, mosey, 20 Squats, mosey, 15 Squats, mosey, 10 Squats, mosey, 5 Squats, mosey.

BBS IC 15, WWI Situps IC 15, 4-Count Flutter Kicks (Commie), 60 Second Plank.
Woodpecker, Commie, The Streak, Jasmine, Wallbuilder, Orange Julius (QIC)

Adapted from Future Grace by John Piper:

The point is that prayer is the way to find future grace for a well-timed help. This grace always arrives from the “throne of grace” on time. The phrase,  “throne of grace” means that future grace comes from the King of the Universe who sets the times by his own authority (Acts 1:8). His timing is perfect, but it is rarely ours: “For a thousand years in [his] sight are like yesterday when it passes by” (Psalm 31:15). When we wonder about the timing of future grace, we must think on the “throne of grace.” Nothing can hinder God’s plan to send grace when it will be best for us. Future grace is always well-timed.


Kotters to Jasmine!


    • Ashy Wednesday.
    • 22*F.
    • Two ruckers (Choker & BAM!) and a Cujo wrapping up a pre-bootcamp ruck.
    • OJ contemplating wearing a weighted vest to make this Q worth his time.
  • AO: The Porgly Morgly
  • QIC: Granola

    • F3-Obligatory Side Straddle Hop 60xIC
    • Soulja Boy-inspired Imperial Squat Walkers 30xIC
    • Windmills 15xIC
    • Arm Circles 7xIC
    • Modified Lazarus’s Bear-burp: Burpee pyramid ladder to 15 10, interspersing 75 50-foot bear crawls. 
    • Modified Carport’s Merkinfest: Merkin pyramids in sets of 5-10-15-10-5, interspersing Indian Run (ascending) and SSH (descending). 
    • Orange Julius’s Suicide Sprints. Rinse & Repeat.
    • Modified Choker’s A.M.R.A.P. T.U.R.D.S. (who doesn’t love a good AMRAP acronym?).
      • 2 rounds. 10 exercises. 60 30 seconds/exercise. 
      • I doused the exercise placards with water to keep them from blowing away. They had all frozen stiff by ENDEX.
  • MARY:
    • Commie’s Flutterkick/Plank Roulette.
      • Flutterkicks 60xIC
      • Various regretful planks
      • Flutterkicks 23xIC
    • 7 PAX (0 FNGs): Choker, Commie, Flobee, Granola, Orange Julius, Wall Builder, and Woodpecker.
    • I was talking to Mr. Wonderful about a reputation I seemed to have garnered at work (that I workout every day). While there are worse reputations to be had, it bothered me because it isn’t true and I think it sends the wrong message about what it means to be healthy. Chronic exercise is unhealthy.

      MrW said I probably got that reputation not because of what I actually do or believe, but because I talk about exercise a lot at work. He was right. 

      While on one hand, we do well to not “read our own press” (lest we feed our conceited hearts), on the other hand, we can’t avoid having a reputation. As such, we might as well learn from it.

      I plagiarized today’s Q from the reputation of various PAX. I didn’t tell Commie that I’d ask him to Q 5 minutes of flutterkicks and planks because his reputation precedes him. Reputation sets expectation.

      What is your reputation like? At home, at work, on social media? 

      Within the Christian tradition, today marks the start of the Lenten season (Ash Wednesday). Many Christians reflect on their need for repentance, for from ashes we were created and to ashes we will return. Historically, this reflection is accompanied by some sort of self-denial. With the prevalence of social media, many choose to abstain from social media in this season to focus attention and energy elsewhere and to reflect on why and how they use social media.

      For me, I use Facebook to keep in touch with friends (and scroll memes), Twitter to encourage crappy companies and other F3 regions to do better, Instagram to catalog pictures (also star course prep), Strava to track rucks, and Slack to keep up with F3Memphis. After posting this BB I’ll be radio silent to enjoy this season.

      Here’s to an insightful and growth-filled Lent.

Tortoise and the Hare BOMBS at the MORG

THE SCENE: 40s and wet… really wet. Because rain. Because rain is wet.

F3 WELCOME & DISCLAIMER: provided… and then provided again when Granola and Mr. Wonderful ran up (for their SECOND POST OF THE DAY)


SSH x20
Imperial Walkers x20
Daisy Pickers x20
Stretch – down, right, left


As I was researching possible workouts, I came across this entry on the Exicon for “Tortoise and the Hare BOMBS”… I was intrigued to say the least. It suggested using a Ruck, but I figured CMUs would be fun, too. So we did it.

Here’s how it works:

Partner up with one CMU between each pair. Partner #1 picks up CMU and starts walking. Partner #2 does first exercise on the list and then chases down Partner #1. When he catches his partner, they swap: Partner #2 takes the CMU while Partner #1 does the same exercise. Repeat until all exercises have been done 5 times BY EACH partner.

  • 5 Burpees (50 per pair)
  • 10 Overhead Claps (100 per pair)
  • 15 Merkins (150 per pair)
  • 20 Big Boy Sit-ups (200 per pair)
  • 25 Squats (250 per pair)

(we all almost got to the squats…)

Halfway through the workout, the wind blew our shovel flag over, so we cut the BOMBS short without about 5 minutes to spare and did our penalty burpees before Mary.


Dealer’s Choice – OJ led us in a round of no-eye contact Pickle Pounders.


Orange Julius, The Streak, Commie, Woodpecker, Granola, Mr. Wonderful, Wall Builder


At our mid-week services at church for the last few weeks, we’ve been going through a series called “Struggle” We’ve been talking about various spiritual disciplines or practices to help us not lose sight of our goal.

This week, we had a guest speaker – he basically brought up three things that distract us from our focus on Jesus. Secularism, Individualism and Distraction. In short, he defined secularism as not seeing where God is involved in our lives. If God exists, he’s far away. For individualism, the individual is the center of the universe. Distraction should be obvious (cough smart phones cough).

As part of this, I challenged everyone to consider these things and how you can think about how to combat these issues:

  • To fight secularism – be thankful for where things come from, recognize that even the things we’re in “control” of ultimately come from God
  • To fight individualism – be there for each other. Thanks for coming out to F3. This is one of the huge benefits of F3.
  • To fight distraction – put your phone down. Stop watching the news. Turn off the TV. Psalm 46:10: “Be still, and know that I am God. I will be exalted among the nations, I will be exalted in the earth!”


I really enjoyed the workout today, but it was sort of difficult to explain. Everyone knew BOMBS, but there was confusion around if they were supposed to carry the CMU back or not. I basically learned that I need to spend more time ensuring I’m understood. Rain doesn’t make communication easier either. I’m positive we could make it through the entire workout if we were to do this again.

Also, partner workouts with an odd number of people and doing something unfamiliar to everyone made for even more confusion.

TCLAPS to Granola and Mr. Wonderful for their second post of the day!



Bartlett Beatdown

THE SCENE: 30’s wet and cold
Not a pro

20 x shh 20 x iw light mosey
10 min circuit round.. 10 burpees, 20 plank shoulder taps, 30 sumo squats, and 40 starfish crunches.rinse and repeat for 10 min. we went on a mosey to look for chokers brick in the bartlett veterans park. Someone finally found it.. 10 merkins, 20 mountain climbers,  30 squats, 40 plank jacks, 50 freddie mercurys.. Indian run to stardex followed by 10 merkins, 20 standing lunges, 30 i cant remembers, 40 ssh and 50 lbcs .

  • Sometimes
  • bulleted
  • lists
  • are
  • handy.

Insert information about any additional post-THANG work (if applicable).
8 pax no fng flobee,woodpecker, gus,oj,choker,commie,the streak and sleep number
just talked about triumph through adversity. Shared a story of inky johnson and how his life and ours was and can change in a split second. Hows Gods path for u may not be your path.
Insert any personal comments, notes, devotion content, etc.
cooking comp on sat. Your invited. messsage me to hc