Pumping Iron at the Morg

THE SCENE:  49 degrees, clear skies.


Imperial  Walkers IC 20, Hillbillies IC 20, Overhead Claps IC 20, Big Arm Circles (forward and reverse) IC 20
Circuit with CMU curls, Kettlebell Tricep Extensions, Side-arm lateral raises, barbell curls, CMU dips and overhead presses.

Kettlebell weights: 5 lb, 10 lb, 15 lb. Barbell weight: 50 lb.


The Streak, Sleep Number, Commie, Wall Builder, Orange Julius (QIC)
Adapted from “Future Grace” by John Piper.

In the late Seventeenth Century in southern France, a girl named Marie Durant was brought before the authorities, charged with the Huguenot heresy. She was fourteen years old, bright, attractive, marriageable. She was asked to abjure the Huguenot faith. She was not asked to commit an immoral act, to become a criminal, or even to change the day-to-day quality of her behavior. She was only asked to say, “J’abjure.” No more, no less. She did not comply. Together, with thirty other Huguenot women she was put into a tower by the sea…For thirty-eight years she continued…And instead of the hated word J’abjure she, together with her fellow martyrs, scratched on the wall of the prison tower the single word Resistez, resist!

The word is still seen and gaped at by tourists on the stone wall at Aigues-Mortes…We do not understand the terrifying simplicity of a religious commitment which asks nothing of time and gets nothing from time. We can understand a religion which enhances time…But we cannot understand a faith which is not nourished by the temporal hope that tomorrow things will be better. To sit in a prison room with thirty others and to the day change into night and summer into autumn, to feel the slow systemic changes within one’s flesh: the drying and wrinkling of the skin, the loss of muscle tone, the stiffening of the joints, the slow stupefaction of the senses-to feel all this and still to persevere seems almost idiotic to a generation which has no capacity to wait and to endure.

Great workout with enthusiastic pax! Felt good to hit ol’ fashion anearobic exercises Arnold Schwarzenegger style. Will definitely rinse and repeat this in the future.

The closed circuit allowed for ample conversation regarding important items such as Memphis best BBQ joints, YHCs Ms puzzlement with where the credit card charges with “Momas” is coming from, and The Streaks renewed lease on his knee after a successful trip to the Orthopaedist.
3rd F, Saturday 2/16 see slack for details.

The A Lot of Things Mile

35 degrees.  In other words, perfect.



SSH IC x20
Windmills IC x15
Imperial Walkers IC x15
Little Arm Circles IC x10 (each direction)

Blatantly stolen from Jigglypuff of F3 Carpex, with minor tweaks.  We ran around the perimeter of the Morg, making 10 9 stops for the exercises listed below.  The first exercise was done at the first stop.  At each subsequent stop we repeated the exercise(s) done at the previous stop and then added a new one.  It created a mountain of suck and was awesome.

5 burpees
10 merkins
15 BBS
20 LBC
25 Squats
30 Carolina Dry Docks
35 Alternating Shoulder Taps
40 SSH
45 Overhead Claps
50 Mountain Climbers (ran out of time before we got to the last stop)

Totals:  45 burpees, 80 merkins, 105 BBS, 120 LBC, 125 squats, 120 CDD, 105 shoulder taps, 80 SSH, 45 overhead claps


6:  Choker (QIC), Commie, Flobee, Orange Julius, Sleep Number, The Streak

Be Jack Pearson.  Except for the mustache.  And the alcoholism.


If you’re looking for something new for your next Q, check out the backblasts from other regions.  They are full of great and terrible ideas.

QSource lunch Friday at Whole Foods in Germantown.

Service project Saturday morning – see preblast for deets.

2F lunches in various areas now – deets also in preblast.

Burpee Free Zone.

THE SCENE: Warm enough.

1 lonely prerucker emerged from the gloom. Woodpecker was grabbing an early mile. Also prepping for the Heavy he and YHC will do someday…


Imperial Walkers IC 15

Hillbillies IC 15

Windmills IC 15

Daisy Pickers IC 15


Flobee said his shoulder was hurting. YHC said no burpees. 

Start at 1 BBS and 20 Air Squats separated by 30 yards. Total for each rep is 21. Go up on the BBS and down on the Air Squats. 

Forward Skips 30 yards.

Lateral skips 30 yards. 

Little-man-in-the woods IC 25. 


WWI situps 15 IC

Dying Cockroach 15 IC

Pickle Pounders 15 IC
Flobee, Woodpecker, Wallbuilder, Commie, Orange Julius (QIC)
Have been reading a book on Leadership by Jack Welch. 

Jack Welch rose from humble lower middle class origins and  built GE from a successful large company into a global giant. He did not “personally invent new products like Thomas Edison or Steve Jobs. He did not pioneer revolutionary technologies like William Shockley or Bill Gates. He did not create a business behemoth out of his garage like Henry Ford or William Hewlett and David Packard.”

“Jack Welch distinctive contribution has been to transform the role of manager into that of leader and to remind us all that if you’re in the leadership business, first and foremost you’re in the people business.”

-In an era of services and technology, people represent the leader’s most important asset.

-Creating an environment where every person feels free to contribute and is motivated to put in extra effort is no simple task. 

-Leaders must set the tone at the top and make a personal commitment to fostering an inclusive environment. Simply declaring it as an organization policy is not enough. 

Prayers for Wall Builders M in the third trimester of pregnancy. 

Embrace the Suck

THE SCENE:  Morg; 51 degrees overcast and gloomy



  • SSH x 20 IC
  • IMPERIAL WALKERS (in motion; clockwise) x 20 IC
  • IMPERIAL WALKERS (in motion; counter-clockwise) x 20 IC


Mosey to nearby field of pain

  • Perform Squat (5), BBSU (5) then 10-ct *Body Bag Builder* (8-ct Body Builder but add 2-ct Mtn Climber just before Merkin=voila!!!)…not yet approved by Exicon Cmte folks (5) OYO @ STARTEX
  • All In
  • Bear Crawl to next light pole (50 yds)
  • Perform: 10 reps OYO of each of above exercises
  • All In
  • Bear Crawl to next light pole
  • Perform: 15 reps OYO of each of above exercises
  • All In
  • Bear Crawl to next light pole
  • Perform: 20 reps OYO of each above exercises @ MID-EX
  • All In
  • Take refuge under gazebo
  • Perform: 20 Dips OYO
  • All In
  • Perform: 20 Incline Merkins OYO
  • All In
  • Mosey to MID-EX
  • Perform: 20 reps OYO of Squats, BBSU and Burpees
  • All In
  • Crawl Bear to light pole
  • Perform: 15 reps of Squats, BBSU and Burpees
  • All In
  • Crawl Bear to next light pole
  • Perform: 10 reps of Squats, BBSU and Burpees
  • All In
  • Crawl Bear back to STARTEX
  • Mosey to Shovel Flag


4 (0 FNG); The Streak, OJ, Commie and O Positive (YHC).



Many PAX are participating in the Equinox Challenge.  Are you? Great. If not, consider it.  Also, challenge yourself to be challenged and/or challenge others to help them get stronger in areas of their lives (marriage, faith, etc.)


Refreshing beatdown.  That last crawl bear up the Berm at ENDEX about did us in.

Not this band of brothers.

We embraced the suck.  Started together.  Finished together.  Better together.

Post-script….The Streak is a Freak…a Beast!!! Proud of the attitude and effort of all my brothers today!


A Few Merkins and Situps

A perfect 40 degrees.  I rolled up a few minutes before the preruckers finished up, and assumed I was a half hour late when I saw that Rosetta Stone was with them.

Given, then given again when Sonic arrived mid-WOR.  Welcome to the Morg, Sonic!


Commie successfully recited the F3 mission and credo, and Flobee and Wall Builder worked together to recite the 5 core principles.  Thus, the PAX were rewarded with a standard warmup instead of 50 burpees.

SSH IC x21
Daisy Pickers IC x21
Flobee:  “What’s up with 21?”  Me:  “You’ll see.”
Windmills IC x21
Little Arm Circles IC x11 (forward) x10 (reverse)

21s, merkins and BBS.  Rest break in the form of a 0.2 mile mosey lap after rounds 12, 15, 18, and 20.

1 merkin, 1 BBS
2 merkins, 2 BBS

21 merkins, 21 BBS

Totals:  231 merkins, 231 BBS, 231 groans, moans, and complaints (mostly from YHC)


8:  Choker (QIC), Commie, Flobee, Orange Julius, Rosetta Stone, Sonic, The Streak, Wall Builder

Saturday I had some commitments in the morning and evening, but my afternoon was free.  I had been wanting to complete the January Ruck Callout – 12 miles in 3.5 hours or less.  As the afternoon approached I was tired and cranky and didn’t really feel like doing it.  But, #patch.  And the weather was perfect for it.  So I filled up my Source bladder and headed to the Greenline.

I stepped off, and during the first mile I started to reassess my decision.  Maybe I could just go 4 miles and turn around, and when I got back to the start point I’d have 8 down and the opportunity to decide whether to do the rest or call it a day.  By the 1.5 mile mark I was leaning toward turning around at the 2 mile mark.

But then, I passed Zima and The Streak.  They had gotten there mid-morning, gone a full 6 miles before turning around, and were less than 2 miles from finishing.  And they were moving – faster than I was.  Seeing Zima moving quickly after 10 miles is no surprise – he’s a workhorse.  But seeing The Streak keeping up with him changed my whole afternoon.

The Streak just started rucking a month ago.  His previous longest ruck was 5 miles.  And he’s RESPECT RESPECT.  That motivated me to stop the internal whining, speed up, and push through to the 6 mile mark before turning around.

When you take the DRP and post, you’re pushing yourself to do better.  But what you may or may not realize is that you’re also pushing your brother to do better.  My COT today is a shout-out to The Streak – thanks for pushing yourself and inspiring me to do the same!

231 is a lot.

QSource lunch has a new location this week:  Whole Foods in Germantown.  See you there Friday at 11:30!

If you haven’t already, please fill out the 2F Lunch Availability form.

I wish I had remembered to make these announcements this morning instead of just adding them here.

“Welcome to tabata!” 5, 4, 3, 2, 1…

THE SCENE: Tolerable cold, but dry

  • SSH x 30 IC
  • Daisy Pickers x 10 IC
  • Windmills x 10 IC
  • Hillbillies x 10 IC
  • Static downward dog, calf stretch, child’s pose…lat/low back stretch R/L

4 rounds.  Each round is 5 total min with 4 exercises done AMRAP for 20 seconds with 10 second rest twice.

Round 1 (AC/DC)

  • Merkins
  • Carolina Dry Docks
  • Low Plank
  • Superman

Round 2 (Rocky Theme)

  • Burpees
  • Mountain Climbers
  • Jump Squats
  • Boxcutters

Round 3 (Dr. Dre)

  • Squats
  • Bobby Hurley’s
  • Al Gore
  • American Hammer

Round 4 (MGMT)

  • SSH
  • Triceps lifts (R)
  • Triceps lifts (L)
  • Hello Dollies

Bonus Round…Repeat Round 2

Integrated into workout
6 PAX (no FNGs)
Shared Tom’s thoughts from the Dalai Lama that he shared during COT at the Ruins.  Thought provoking and wanted to share it with some that might not have heard it.

When asked what surprised the Dalai Lama most about humanity, he said:

“Man.  Because he sacrifices his health in order to make money.  Then he sacrifices his money to recuperate his health.  And then he is so anxious about the future that he does not enjoy the present; the result being that he does not live in the present or the future; he lives as if he is never going to die, and then dies having never really lived.”
First time to post at the Morg since it has ABD (addition by division).  Great group of HIM that put in the work.  Commie has a new method for mountain climbers and you need to go out to the Morg and see it.  Appreciate the Equinox Challenge for prompting me to get outside of my usual AOs and post with my brothers in other areas.
Coffeteria at Moma’s

Ruck Related Shenanigans

This image has an empty alt attribute; its file name is 20190123_062458-1024x576.jpg


This image has an empty alt attribute; its file name is giphy-3.gif


Swiftly executed. Time was of the essence.


10 Burpees OYO

YHC’s fav stretch

1 mile ruck around the Freeman Park stopping at 3 points to complete the following circuit.

  • Ruck Flutter Kicks x20IC
  • Ruck Situps x10 OYO
  • Ruck 🇺🇸 🔨  X15IC
  • Sumo Deadlift High Pulls x10 OYO
  • One-arm Overhead Squats x5IC each side
  • Plank Ruck Pull Throughs x20 OYO

The whole thing sucked. It was pouring from the sky. YHC loved it.

3 point bearacide drills with rucks on.

5 Pax: Orange Julius, The Streak, Commie, Wall Builder, Flobee, Woodpecker, Soulja Boy (QIC)

YHC talked about this mornings reading in the book of Judges and how thankful he is for a merciful and faithful God who continuously delivers his people from the oppression of sin through perfect life, death, and resurrection of Jesus Christ.

There’s just something about 💩 weather conditions that makes the workout more rewarding at the end. It adds an extra element to the common struggle the PAX share in the gloom. Sometimes our wise Weather Q lets a little rain slip through the cracks so we can have that experience together. Good call, Backseat.


Ultimate F3 @ the Morg 1-21

THE SCENE:  Cold.  Dark.  Damp.  Gloomy.



15 Daisy Pickers IC

15 Imperial Walkers IC



Counted off 5 PAX.  PAX in turn would accept hand held luminescent orbital discus, call an exercise, then PAX sprint to the discus.  How every many seconds the PAX took to get to the discuss would determine the rep count.    Body builders, dips, merkins, monkey humpers, lbc, arm circles are just a few of the exercises that were performed.

Box Cutters, Boat Canoe, BBSU

5 PAX (0 FNG) – Mr. Wonderful, The Streak, Orange Julius, Commie and Bailout – QIC

CIRCLE OF TRUST/BOM:  My M and I watched Hitch recently.  The phrase that stuck out to me was that once you get the date (or the ring on the finger) you don’t have to impress her anymore.  The focus now is just don’t screw it up.  This is what our society expects, but scripture tells us to love our wives as Christ loves the church.  That is SOOOO much more than “not screwing it up.”  We must cherish, encourage, hold accountable, love, even die for our M.

This workout is always fun.  We work hard, but the Frisbee adds a variable to the mix that is fun to watch.  The mumble chatter was fun in between throws.


AMRAPalooza VI: The Undiscovered Burpee

30 degrees.  Gloomy.  But thanks to getting home from last night’s VAPE at a very reasonable 11:30pm, I got a full 4.5 hours of sleep. So I had that going for me, which was nice.



Gave my standard WOR for whenever FNGs or newish guys are in attendace.  I informed the PAX that the Warm-o-rama would consist of 6 exercises, each of which would be a set of 10 burpees.  However, a correct answer to a trivia question for each one would result in changing that burpee set to a more standard warmup exercise.

Question 1:  What is the mission of F3?  Correctly answered by Orange Julius:  “To plant, grow, and serve small workout groups for the invigoration of male community leadership.”  Reward:  SSH x20

Questions 2-6:  Name one of the 5 core principles of F3. All were correctly answered by various members of the group, with all participating.  Rewards:  Daisy Pickers x15, Imperial Walkers x15, Windmills x15, Hillbillies x15, Little Arm Circles x10 (each direction).

AMRAPalooza:  As Many Reps As Possible for one minute for each of the following exercises.  In between each exercise, the PAX were given a rest break consisting of a 0.2 mile mosey around the parking lot.

Flutter Kicks
WWI Situps
Hand Release Merkins
Freddy Mercurys

There was time for one more lap, but I gave the PAX the opportunity to skip it if they could give the F3 Credo.  Orange Julius answered correctly: “Leave no man behind; but leave no man where you find him.”


7:  Choker (QIC), Commie, Megadoodoo, Orange Julius, Sleep Number, The Streak, Wall Builder

Deep, meaningful COTs are nice, but not required.  Short and sweet is fine, too.  You don’t have to write a sermon.  Don’t let the lack of a great COT idea prevent you from signing up to Q.

Happy birthday, Sleep Number!

QSource lunch, Fridays at East Memphis Whole Foods.

Gridiron BOMMS

THE SCENE: Unbelievably warm for January! No way was this was weather going to waste. YHC arrived to the eager strides of 7 preruckers. No wait, make that 8. Tabor had now received a ruck for Christmas!

Always and forever.

Imperial Walkers IC 15

Hillbillies                  IC  15

Crossovers             IC  15

Windmills                IC  15

Big arm Circles   (forward and reverse   IC  10 each)

At this point YHC asked the PAX how many had been watching football over the weekend? Since most seemed to have seen at least some of the NFL action a few trivia questions seemed appropriate.

Question 1: Which NFL team has won the most Superbowls of all-time. A lot answers such as “Cowboys” and “Patriots” to “Yankees and “Alabama.”

Answer: Pittsburgh Steelers at 6.


Capri Lap around the parking lot.

Pax counted off into 2 groups. Pax line for 2 lines about 40 yards apart. 1 Pax runs with the football to the other end then hands off the football. That Pax then runs back in the opposite direction. Complete until both groups are on the opposite side from the starting line. The rule was that if the football hit the ground, all PAX performed 2 burpees. For some reason Granola thought this was fun and intentionally grounded the football not once but twice! 4 total burpees for all PAX.

Question 2: Which NFL coach has won the most games of all-time? Again, PAX came up empty. Don Shula at 347 games.


Skipping one B out of Bombs because the Q hates Burpees.

Partner exercises:


Overhead Claps-100


Mountain Climbers-150

Flobee saved the Pax 50 Mountain climbers by correctly identifying the only NFL team that has lost 4 straight Superbowls: Buffalo Bills


Question 4: Which NFL receiver holds the record for most receiving yards all-time: Jerry Rice at 22, 895.  

Suicide Sprints

2 rounds.


Carolina Dry Docks IC 20

Pickle Pounders IC 10

Flutter Kicks IC 20

60 Second Plank
19 PAX; No FNG. Choker, Commie, O’Reilly, Shingle, Phat Pat, Granola, Soybean, Imposter, Sleep Number, Beetus, Bootheel, Carport, Sputnik, Red Roofer, The Streak, Tree Hugger, Wall Builder, Flobee, Orange Julius (QIC)

From Future Grace by John Piper
Atheism: the Ultimate Pride

When you take all three categories of temptation to self-reliance-wisdom, might and riches-they form a powerful inducement toward the ultimate form of pride, namely, atheism. The safest way to stay supreme in our own estimation is to deny anything above us. This is why the proud preoccupy themselves with looking down on others. “A proud man is always looking down on things and people: and, of course, as long as you are looking down, you cannot see something that is above you. But to preserve pride it may be simpler to proclaim that there is nothing above to look at. “The wicked, in the haughtiness of his continence, does not seek Him. All his thought are, “There is no God” (Psalm 10:4). Ultimately, the proud must persuade themselves that there is no God.

Prayers for The Streaks friend undergoing a Carotid Endarterectomy.

Prayers for Flobees patron with stage IV pancreatic Cancer.

Continued prayers for Red Roofers family.

Prayers for Sleep Numbers Mother.

PAX were awesome today. YHC was really invigorated after this Q!

Also, it just feels good to tag Phat Pat in a BB!