B.O.M.B.S. Mile with the OFers

THE SCENE: mid to upper 40s; brisk, but a little mosey warms the soul quickly
F3 WELCOME & DISCLAIMER Pax were welcomed & disclaimed

  • SSH IC x 29
  • Daisy Pickers IC x 29
  • Windmills IC x 29
  • SSH IC x 29


BOMBS MILE, Each Quarter Mile: 

  • 5 burpees IC
  • 10 overhead claps IC
  • 15 merkins OYO
  • 20 big boy sit-ups OYO
  • 25 squats OYO

For final round we doubled reps on B.O.M.B.:

  • 10 burpees IC
  • 20 overhead claps IC
  • 30 merkins OYO
  • 40 big boy sit-ups OYO

For Squats, “Flowers” by Moby for some Sally Squat Action that Nick Cage would love.


  • LOLS IC x 10 each leg for “L’s & O’s”
  • Dealer’s Choice: Four Eyes for Dying Cockroaches IC x 20

17 (1 FNG – Choo Choo)


In spirit of Crayfish’s Glory Sightings, YHC started out sharing about a recent win in communication/conflict management with his M where YHC has grown in focusing on care and M’s needs over initial inclinations and personal frustrations for difference of needs. Other PAX shared about family relationships and wins that they’ve seen in handling or responding to situations differently than they would’ve imagined.


It’s fun to call on exercises like Bringing Sally Up or LOLs that cause PAX to groan and grumble. Groaning & Grumbling=they know it’s good for them 🙂


  • Running workout tomorrow at OF
  • November 3rd
    • Eli Grow 8k in Tullahoma
    • MAM Volunteers needed for APFT
    • Volunteer movers needed for Pirtle’s family (ask for details through Slack)

Lots of Bear Crawls

THE SCENE: Very nice weather with some caution tape. Costello on Q.

Side straddle hop IC x20

Daisy Pickers IC x15

Push ups IC x20

Lil mosey to the Rugby Field. All the following exercises are the length of the field.

  • Sprint
  • Bear Crawl
  • Sprint
  • Shuffle
  • Sprint
  • Bear Crawl
  • Sprint
  • Lunges
  • Sprint
  • Bear Crawl
  • Sprint

Lots of spiritual talk in between!

Dealers Choice around the circle.
Hitch, Toms, Moth Balls, Four Eyes, Costello (on Q)
God is with you! What is God challenging you to do? Where is he calling you? What is standing in your way?

Brace yourselves, 9/11 is coming.

The Six Cone Crawl-O-Rama with Blindfolds

This workout was co-Q’d by Costello and Tree Hugger.

A perfect day to be at the Mothership; about 72 degrees.


Side Straddle Hops x 20
Arm Circles x 20; forward and backward
Costello likes to warmup with Burpees – 25 Burpees; done

Moseyed from the upper parking lot to the field next to the stage.  Six cones were situated in a rectangle, each about 20 yards apart.   PAX partnered up and went to a cone.  At the cone there were two exercises and instructions on how to get to the next cone.  One PAX had to be blindfolded while his partner guided him to the next cone.  The six cones had the following exercises and instructions:

Cone 1 – Diamond Merkins x 25, Alternating Shoulder Taps x 25, Crawl Bear to Next Cone.
Cone 2 – Lunges x 25, Little Baby Crunches x 25, Wheelbarrow to Next Cone.
Cone 3 – Merkins x 25, Big Boy Situps x 25, Bear Crawl to Next Cone.
Cone 4 – Carolina Dry Docks x 25, Flutter Kicks x 25, Army Crawl to Next Cone
Cone 5 – Monkey Humpers x 25, American Hammers x 25, Spiderman Crawl to Next Cone
Cone 6 – Squats x 25, Box Cutters x 25, Crab Crawl to Next Cone

PAX continued from cone to cone until we reached 7:45; water break, then moseyed back to the upper parking lot for Mary.

Mary was Dealer’s Choice; O’Positive led PAX in a mountain climber push-up exercise, Shoestring led PAX in ABCs, and Teacher’s Pet led PAX in leg raises.

11 PAX (No FNGs)

Costello shared a few words with the PAX.  Who is your guide 20/20? Who’s is Guiding your thoughts your senses?
Who is Guiding your Family – the news, the phone, television,
Social Media?
Or Is God Your True Guide..?

As Costello would say….it was a  blessed day.



Pace yourself

THE SCENE:  Gorgeous.  The weather around 5 am has been amazing.



SSH x 15 IC
Imperial Walkers x 10 IC
Hillbillies x 10 IC
Daisy Pickers x 10 IC

1600m slow mosey, which included about 100m each of butt kickers, high knees, carioca left facing, and carioca right facing.

SSH until all in.  Stretch what ails you for 30 seconds.  10 penalty burpees to get them out of the way.


Goal was to keep intensity high and allow short period of recovery.  PAX ran 400m at a pushed pace and then broke into groups based on proximity at finish.

In groups, PAX ran 400m at a pushed pace (again, high intensity, but less than a sprint) and then rested one minute.  Repeat 8 times.

(At the 8th time around, YHC lied to the PAX and told them it was the last one.  Naturally, the PAX pushed harder thinking it was the last lap.  Sucks that it wasn’t the last one.  Some groaning.  No one died.  Interesting how there’s usually something left in the tank.)


Flutter kicks (with shoulder blades lifted off the ground) x 30 IC
Freddie Mercury x 30 IC
LBCs (legs at 90 degrees) x 10 IC


22 PAX (2 FNGs).  Tomb Raider, ISS, Party Foul (FNG), Handsy, Soybean, Costello, Sir Mix-A-Lot, Food Fight, Mirage (FNG), Doc Hollywood, Goldilocks, Bottomless, MmmBop, Ups, MIB, Crayfish, Gus, Teacher’s Pet, Father Abraham, Yard Sale, Chauffeur, Toms


YHC has a pretty shallow tank when it comes to physical, emotional, and spiritual endurance.  F3 is helping with all of the above, but I constantly feel the pull to take a “break.”  I lie to myself that wasting time with Netflix and mind-numbing activities will help me recharge and endure discomfort longer.  It won’t.  I can push longer than I want to, and I don’t need as much “down” time as I make myself believe.  YHC encouraged the PAX to challenge their comfort level because we usually have something left in the tank.  Then, when the time to rest comes, focus on things that actually replenish the soul, mind, and body (hint: you won’t find it on a screen).


I love the Barracks.



Box-Jump-Pull – Warriors Center Black Ops

THE SCENE: Nice breezy morning, uncharacteristic for Memphis in August

Side Straddle Hops x 20
Big Baby Arm Circles x 10
Little Baby Arm Circles x 10
Windmills x 15

Mosey to Brentwood Park

Break into two teams by counting off

Team 1 do Box Jumps on ledge
Team 2 do Pull-ups on swingset (Reverse Rows to modify)
Stay together as a team, wait for slower PAX
Burpee Broad Jump across the playground to next exercise

Begin with 5 reps then add 5 each set.  We got up to 20.

Mosey back

Dealer’s Choice:

Mountain Climber ABCs (26)
Freddie Mercury x20
American Hammer x 25
Iron Cross 45 secs
Hiphop Anonymous x20
LBC x20

Costello, Bottomless, Handsy, MmmBop, Teacher’s Pet, Toms, Father Abraham, Food Fight, Tomb Raider, Soybean, Crayfish – FNGs Slurpee, 24/7, Dude Ranch

Mark chapter 2 tells of when Jesus was surrounded by a crowd.  There was no way to get near him but a paralytic and his friends found a way.  They went through the roof.  HIM need to make a way forward, be intentional about moving toward Jesus.  What imaginary obstacles stand between you and your purpose?  Move forward, make a way, pursue Jesus.

Scout Team’s Ghost Q

THE SCENE: Pleasant temperature

While waiting for Scout Team to show, we did:

SSH, Imperial Walkers, Hill Billies, Arm Circles (forward and reverse), Daisy Pickers and some OYO stretching.


While continuing to wait for Scout Team, we moseyed to the path to the Bike Gate and completed the IronPax Teaser Challenge of merkins, bear crawls, merkins and bear crawls. We then moseyed back to the parking lot.

At this point we figured Scout Team wasn’t showing, so we pulled out his VQ at the Sandlot and did a four corners workout.

  • Corner 1:  Derkins x20  Dips x20
  • Corner 2: BBSUs x20  LBCs x20
  • Corner 3: SSHs x20  Burpees x20
  • Corner 4: Jump Squats x20  Lunges x20

We ran the long way from corner to corner and bear crawled some too

No time for Mary
10 (11 if you count Scout Team (in spirit!). 0 FNGs
Not enough to think right about something, we need to do right as well. Prayer for Gus’s b-i-l Sanner, and for Book It’s friend who is a new dad!

21 reasons people don’t like me anymore

THE SCENE:   Right about 70 degrees, which felt strikingly cool.


Can I say “kind of”?  Is that allowed?  Because I did it, but we had no FNGs.  Let’s just say “where words were few, understanding was found.”


SSH x 20 IC
Daisy Pickers x 15 IC  (Hitch noted at this point that I was excessive in my warm-up routine.  It’s not that I disagree; I just knew what was coming, so I don’t care.)
Hillbillies x 10 IC
Imperial Walkers x 10 IC
Wide Reverse Arm Circles x 10 IC

Around this time, a silver sedan rolled across the parking lot with moderate fuel efficiency.  It was, of course, the Weasel Shaker himself.  The PAX were instructed to face the late-comer and perform SSH IC until he joined the circle.  (He said he was late trying to pick up a fellow HIM.  Nevertheless, he showed up alone.  So he failed at two things before Warm-O-Rama was complete.)

Mosey to field.


PAX were given a brief rundown of this week’s IronPAX challenge.  At one goal line, perform Hand-release Merkins x 25 OYO.  Bear crawl 100 yds to opposite goal line and perform another set of Hand-release Merkins x 25 OYO.  Bear crawl 100 yds back to other goal line.  PAX were encouraged to time themselves if desired.

(Bottomless chose to wear his rucksack today.  He somehow made it through all 50 hand-release merkins and 125 yds of bear crawl before Costello ran back to relieve him of the rucksack and crawl the remaining distance with him.  T-claps to Bottomless for pushing hard, and T-claps to Costello for helping a brother carry a load.)

Next was 21s with burpees and highjumps.  PAX lined up on sideline and were told the routine (more or less).  Once the PAX climbed the ladder through 10, bear crawl to the opposite sideline, where the front-runners performed hand-release tempo merkins until all in.

At other sideline, PAX began climbing the ladder again.  With about 9 minutes to go, the PAX stopped where they were and bear crawled back to the opposite sideline… only to be told to pick up where they left off on 21s.

With about 5 minutes to go, PAX performed burpees x 10 IC then mosey’d back to startex


Dr. W’s x 15 IC


9 PAX (0 FNGs).  Costello, Four Eyes, Teacher’s Pet, Bookworm, Soybean, Handsy, Hitch, Bottomless, Toms


YHC recently read an article on boredom, which stated that boredom is a warning sign that something requires our attention.  In my selfish state, I often respond to boredom by looking for something else to pique my interest.  However, by doing so, I reduce my capacity to push through in the future.  Instead, I should be focusing on what I can do to dig my well deeper.  Just as is the case with our physical bodies, when our emotional and spiritual selves begin to run low on joy and interest, we must focusing on doing the hard thing to increase our capacity rather than give in to the easy thing.


I’m not good at instructions.  I don’t like long-windedness, which is because I tend to be long-winded.  Turns out removing pieces of information at random makes a difference to the PAX’s collective understanding of what the hell we are about to do.  I’ll work on that.


…. ?

A Monday Morg Beatdown

THE SCENE:   A calm cool morning.

Disclaimer provided.

Side Straddle Hops x 20
Imperial Walkers x 20
Arm Circles x 20 (forward and reverse)

PAX moseyed to the pavilion.
QIC instructed PAX to gather (4 to 5) around each picnic table.
Shoulder lifts with the picnic tables x 25
Big Boy Situps x 25
Carolina Dry Docks x 25
Moseyed a few hundred yards to a parking lot
Merkins x 25
Flutter Kicks x 25
QIC instructed PAX to find a spot on a nearby fence
Derkins x 25
Moseyed a few hundred yards to another parking lot
Dips on the curb x 25
Crunches x 25
Diamond Merkins x 15
Moseyed back to Stardex
Monkey Humpers x 25
Reverse Crunches x 25
Squats x 25
Moseyed to Pavilion
Calf raises x 75 (toes pointed straight, toes pointed inward, toes pointed outward)
Shoulder Taps x 25
Lunges x 25
PAX moseyed to the field between Stardex and the pavilion.  Two trash cans were positioned approximately 50 yards apart.  11s until time ran out; ankle touches on at one end and Burpees on the other.

No Mary

19 PAX (1 FNG – UFO)

QIC shared something learned from a recent study of Romans; God is relational; he wants to have a relationship with us.  He also intends for us to be relational; we alone do not have all the answers.  We must rely on God and each other; F3 is an important part of building relationships.


Choker made some announcements about upcoming events.

Perfect Day at The Mothership…Perfect.

THE SCENE: Beautiful day at the Mothership. About 78 degrees and very few clouds in the sky. There was a nice breeze and a great energy.



Mosey’d one lap around the parking lot waiting for the Ruck-a-Beasts to arrive.

Imperial Walkers (IC) X 15

Daisy Pickers (IC) X 15

SSH (IC) X 15

Stretch what ails you for 30 seconds.

30 seconds-ish of Russian Baby Makers

30 seconds-ish of World’s Greatest Stretch


Count off into teams of 3 (after establishing teams each team will designate themselves as 1,2 or 3 within their team)

Each team was armed with at least one CMU 

There was 6- 6minute AMRAPS with 1 minute rest between rounds.

At the start-  Team member #1 mosey-ed 300meters around the parking lot.

Team Members #1 & #2 alternated 40yard sprint ladder (40yds each way) while the other team member performed the specific CMU movement assigned to the round until team member #1 completed the mosey. (At this point Team Member #2 began the 300Meter mosey while #1 & #3 alternate 40yd ladder and movement…etc.)

As time expired for each round, each member who was not on the 300meter loop  returned to base and held CMU plank until the last man mosey-ing made his way back to base (All plank-holders yelled with support and encouragement as the men mosey-ing made their way back to base as fast as possible.)

1 minute rest between rounds.

Moved onto next round movement. Team member #2 started mosey-ing in Round 2, etc.

AMRAP #1- Front Squats

AMRAP #2- Curls

AMRAP #3- Overhead Squats

AMRAP #4- Merkins on CMU

AMRAP #5- Squat thrusters

AMRAP #6- Extended CMU static holds (We didn’t do Round #6 because I thought we were out of time.)

We had a few minutes to kill so Gus, Nature Boy and Teacher’s Pet took up my slack and drove us home.

30 Flutterkicks in cadence

30 Gas Pumpers(?)

Arm circles (Not real sure, I had basically blacked out by this point.)

18 total PAX
3 FNG’s
Jacob Harlan- Nickelback
Louie Caesar- Hot-n-Ready
Patrick Fisher- Laetner

The world promises you comfort, but you were not made for comfort. You were made for greatness. — Pope Benedict XVI

Vulnerability. Selfishness. Comfort.
We all want to be loved and accepted. I find that the best way for me to connect with individuals is through allowing myself to be vulnerable and put myself in positions where there will be a degree of failure imminent.
It’s not all about me.
If I don’t lead, I don’t have the opportunity to make a mistake. If I don’t allow myself an opportunity to make a mistake, I take away the opportunity for another member of the group to be of service and help to teach me.
It’s not always about us succeeding but sometimes the opportunity is in our failures that we have the chance to lift each other up and teach through action.

When I allow others to see into my fear and insecurities, I immediately have produced a commonality in which brotherhood is built. To act as if we are above the things which are part of the human condition is to resist the bond of friendship.


It was a great day with great people. I love how everyone kept a watchful eye on me and were happy to jump in and help where I needed it. I enjoyed listening to everyone holler for the folks that were finishing their mosey’s. It was a tremendous experience.

I don’t know of any announcements. I don’t even speak y’alls language yet, so I have no idea what you are even talking about most of the time.

Soggy Jog at the Barracks

THE SCENE:  Rainy 75 degrees

SSH IC x20
Lap around the track with:
Power Skips
Butt Kickers
Side Straddles
Daisy Pickers IC x20

Pax took a warm up lap.  In the order they finished a 1/4 mile lap, they were placed into groups of 4.  Pax ran as a group to make sure no man was left behind while still pushing the pace for the group.

Run 1 mile
1/4 mile backwards
Rinse and repeato til Q calls time
(GOAL of 3 miles)

Daisy Pickers IC x20

12 pax (0 FNG’s)

Flexible breaks, be fluid.  Be like water.
It was a reference to a Bruce Lee quote. As we look at our lives, we see that there are always issues that come into our lives that cause us to stress.  We need to be like water.  Fluid. Unbreakable. Be men that don’t break under the weight of life.

It was a soggy gloom but the pax put in work.  The backwards runs sounded good on paper but gave a WHOOPIN to us.  The pax also needed to remove a whole lot of shirts after the rain.  Chippendale’s were in full effect!

GrowRuck Sim tonight!