Heavy lifting Annex style

THE SCENE: normal shorts weather

20 ssh, 10 arm circles forward and back, 10 daisy pickers, 10 hillbillies all IC
Stations 1 min AMRAP (as many reps as possible) then switch, everything was modifiable with a coupon or as you see fit

  • 30# curls
  • 65# squat thrusters
  • Rope…. make the waves from a squatted position
  • 130# farmer carry….. grip strength for days
  • Slam Balls, #30, or #80
  • Sled 90#, push it real good
  • Tire flip, choose light or heavy tire
  • Sledge hammer on tire that wasn’t in use

Gomer, Gunshow, Tremor, Rosetta Stone, Farmer, Couch Potato, Speedy (qic)


JV Ultimate Frisbee Action

THE SCENE: plenty humid, but not too bad out!

  • SSH x25
  • Daisy Pickers x15
  • Imperial Walkers x15
  • Polka Stretch x15
  • Arm Circles x 32

Mosey to Amphitheater field for ultimate where we splits into teams. Whenever someone drops the disc, there is a penalty. 1st Half was 2xburpees; 2nd Half was 2xJump Lunges. At halftime (0730) we took a water break. When a team was scored on, the losers would power skip; a second consecutive point against resulted in losers bear crawling; third=sprint. Scoring team would alternate between flutterkicks & gas pumpers

Team 2 donning the blue bandanas won the game 7-4. Mosey back to “Startex”


  • LBCs x25
  • 30 Second Plank

20 (1 FNG: Ringo)


YHC shared about Concentrica and need for himself and others to recognize where priorities are placed. YHC burdened by seeing others misplace their most important relationships with things that should be in the center.


  • MVP: Wicket, Jiminy’s 2.0
  • Most impressive catch: J-Date
  • Most Yards After Catch*: Rosetta Stone

*One is not supposed to move after catching frisbee. Supposed to freeze then throw the disc to a teammate 🙂

Dealer’s Choice


Annex. Hot and humid.


*Follow Me: Capri Mosey


SSH x 23 IC


  • Dealer’s Choice
    • Taking Turns, clock-wise rotation:
      • 1 PAX would Bear Crawl to center of circle
      • Reach into Cap’n Merkin’s cranium and pull out a playing card
      • Announce the Exercise written on card
      • Q the exercise either IC or OYO (Dealer’s Choice)
        • Ex:
          • WW II Sit-Up x 12
          • Squat x 25
          • Flutter Kick x 25
          • American Hammer x 25
          • Hand-Release  Merkin x 15
          • Mtn. Climber x 25
          • Plank Jack x 25
          • Burpee x 25
            • Mosey
          • Monkey Humper x 17
          • LBC’s x 17
          • SSH x 25
          • CA Dry Dock x 14
          • Merkin x 25
            • Mosey
      • Once done Q’ing the exercise, PAX would exit the circle by Crawl Bear back to spot in outer circle
      • PAX to his left would go next
      • Rinse and Repeat


Rosalita x 23 IC

9; Iceberg, Farmer, Inova, Gun Show, Rosetta Stone, Couch Potato, Speedy, Gomer, and O Positive (YHC)





Great to see the PAX flourish when presented, 1 by 1, with the opportunity to Q an exercise.  The rotation allowed for the men to knock off the nerves and fail in a safe space. Very proud of my brothers.


See: Preblast

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.

School of Lunges

THE SCENE: Warm and very humid

Welcomed & disclaimed


SSH x25 IC
Small arm circles (forward & reverse) x10each IC
Overhead claps x10 IC
Seal claps x10 IC
Big arm circles (forward & reverse) x10each IC
Daisy pickers x10 IC
Windmills x10 IC
Imperial walker x10 IC

– 10 lunges with rucksack (30 or 40lbs) on back
– 10 lunges with CMU locked out overhead
– 10 lunges with CMU held in goblet/front rack position
Repeat the lunge sequence three times
– Run to the far end of the parking lot and back
– 20 burpees
That is one round. We did two rounds.

– Heels to the heaven x15 IC
– Low plank leg through x15 IC
– Alternating toe touch x15 IC

6 PAX (0 FNG) – Chyna, Couch Potato, Gomer, Gun Show, Speedy, Tremor (QIC)

Logical thinking has limitation just like our five senses. We could see with our eyes but we could only see to a certain distance with our naked eyes. We could hear with our ears but it’s also limited just like our eyes. Likewise, our logical thinking also has limited ability to reason some occurrences that might happen in our life. Sometimes we need to embrace this limitation and believe that something happen simply because it’s a God’s will.


2nd year anniversary convergence on Sat 8/17 at the Mothership.

Crossfit games tribute!

THE SCENE: Friday August 2nd, muggy and warm

Pax were disclaimed and warned

20 SSH, stretch on your own, then short mosey around the lot.
in honor of the Crossfit games that started on August 1 the PAX performed multiple benchmark workouts named after females.    Each workout was modified from the original due to lack of equipment.

Helen: Pax perfomed with a CMU 3 rounds of 12 pull ups, 21 CMU swings, and a 400 yard run each round.                  Pax rested for a 30 count

Fran:  reps 21-15-9 of CMU thrusters and bent over rows with the CMU  21 reps of both then 15 then 9.                      Pax rested for a 25 count

Nancy: 3 rounds of 15 over squats holding CMU then 400 yard run down the hill and back.     Pax rested for 25 count

Grace: 30 reps of ground to overhead with CMU, pax had to pick up the cmu from the ground then press over head each rep.

Insert information about any additional post-THANG work (if applicable).
12, Roomba, Lager, Sonic, Chyna, Tremor, Couch potato, paralegal, rosetta stone, meter maid, Jiminee, Speedy, Barney
Psalms 73:26 “My health may fail, and my spirit may grow weak, but God remains the strength of my heart; he is mine forever.”   Pax were encouraged to make sure their strength came from God and not by their own power.  Strength is needed to pour yourself out everyday at work then at home with the family.  You don’t want to give your family your leftovers from a busy day.  Strength in God helps you to be able to keep pouring out of yourself so that your family is happy and fulfilled by you.
Insert any personal comments, notes, devotion content, etc.
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Wait… There isn’t any cake?

Nanner Nation. The Annex.

Chuck E. Cheese

Humid but nice morning. Little moisture on the ground but the mood was great. Many PAX looking forward to the promise of banana cake. If only they knew.

Did it. Two more PAX showed up. Did it again. One more PAX showed up. Did it again. Another PAX. Pretty sure Gun Show and Speedy took care of the last one.  Thanks for that.


  • SSH x 25
  • Arm Circles x 20
  • Reverse Arm Circles x 20

Failure to launch competition.

  • Hold bottom of squat for 10 seconds. Launch at 0 into a tuck jump. Back to bottom squat for another round until failure
  • TCLAPS to Rainbow Warrior, Tremor, and Couch Potato for having glutes of steel


urpees x 20

merican Hammers x 20

olan Ryan’s x 20


on alternating shoulder taps x 20

ussie snow angels x 20

atch me if you can x 3 rounds (10 pushups, partner backpedals, sprint to tag partner)

lligator Merkins x 20

urpees x 20  (Starting with the coupon in one hand by your side, drop down for a merkin (one hand raised up on the coupon). When coming up instead of jumping and clapping push the coupon to an overhead lock out. Bring it back down to your waist and switch hands – that’s 1.)

lf on the Shelf x 20

uicides – Ladder progression add one Merkin at each stop of suicide

No time.

Rainbow Warrior, Chyna, Sonic, Tremor, Couch Potato, Paralegal, Rosetta Stone, Speedy, Wannacry, Bailout, Gun Show, Chuck E. Cheese

As I am sure you know by now. There was never any cake. This is how life goes sometimes. Sometimes we show up expecting a sweet delicious prize, only to get something that kinda sucks. But cake, while tasting delicious and giving instant gratification, is bad for you. If we show up and do the hard things instead just enjoying the cake, it is better for us long term. In the same way, we have to pass on some of the instant gratification items of life, and focus on the truly beneficial things in life.

PAX were not happy about lack of tangible cake. Turns out acronyms don’t feed hungry men.


  • City Ruck Tour August 9th. Sign up.
  • August will start IronPAX training. Join #iron-pax-challenge on slack to learn more.

Smooth (skA)MRAPs at the (skA)nnex

THE SCENE:  Muggy, but not steaming (until we got to work).

F3 WELCOME & DISCLAIMER: Your Roomba is synced to the Atomic Clock. Started promptly at 5:30. Disclaimed like 4 Times Total. Some day I’ll actually get to meet the REAL Meter Maid.

SSH, Daisy Pickers, Imperial Walkers IC x 20
Arm Circles IC x 15 Forward, 15 backward

MICROSCOPIC mosey to a grassy bit near the track. PAX saw a whiteboard and Gun Show reminded me that he was promised NO MATH. We did AMRAPS. This was based on a routine the M came up with for FiA, based on a periodic table of excercise to target a different muscle group, and to challenge each group incrementally. I guinea pigged this  and workshopped it with her. Made some adjustments for this morning based on challenge level and whimsy. I call them smooth because the exercises sort of flow into each other (Supermans feel good and give you an excuse to collapse after Merkins, etc.).

And the soundtrack? It’s in the title, boyee. SKA!

AMRAPS Progress as follows, changing one or 2 things each round.

Round 1 Round 2 Round 3 Round 4 Round 5
Duration 5 Minutes 6 Minutes 7 Minutes 7 Minutes 5 Minutes
Rep Count/ Hold Time 10 Reps/Seconds 10 Reps/Seconds 15 Reps/Seconds 15 Reps/Seconds 15 Reps/Seconds
Exercise 1: Legs Squats Squats Squats Squat Jumps Squat Jumps
Exercise 2: Cardio SSH Mountain Climbers
(2 is 1)
Mountain Climbers
(2 is 1)
Mountain Climbers
(2 is 1)
Mountain Climbers
(2 is 1)
Exercise 3: Shoulder/Chest Merkins Merkins Merkins Merkins Merkins
Exercise 4: Back Superman Superman Superman Superman Ethan Hunt*
Exercise 5: Front LBCs LBCs Cross Planks Cross Planks Cross Planks
Run! Run to First Street Light Run to First Street Light Run to First Tree on Left (farther point) Run to First Tree on Left Run to First Tree on Left

An Ethan Hunt Is something YHC invented when trying to keep my arms out on a Superman, but kept losing balance. You extend your arms Forward and legs back like a Superman then move them to the sides and bring them back for one rep. Not sure why it’s an Ethan Hunt? Remember than one scene in Mission Impossible? You know the one…

No (But it is a good one), the one with the wire and the sweat drop…

Yeah! That! That’s why. It looks like that, but more sweat drops by this point.

The Mumblechatter was terrific and YHC had to take breaks from the laughter. We Gave Sonic and Tremor ribbing about them being so competitive with each other (These inhuman weirdos go for a sprint during the 20-counts that were betweent the last few rounds). Talking about celebrating Grimace’s First Q back by visiting different AOs that day. Sonic wants to do Karaoke of Come on Eileen. Paralegals are obviously Ghost Lawyers. The Reps and steady ramping up in difficulty was really felt later on, with lots of freely-offered information about what exercises everyone hates and how we have at a lot of misanthropic knees in the group. Gun Show just can’t stop knee-capping, even if it’s his own patellas…

Micro-mosey back to Startex for Mary. 

Flutterkicks IC x 10
American Hammers IC x 10

Gun Show , Tremor, Paralegal, Lager, Beetus, Sonic, Jiminy (FNG), Couch Potato (FNG),  Speedy (AOQ), Roomba (QIC)

Yesterday, I went to a Funeral for a man I didn’t know, but I knew from the speakers that he was such a pillar of his community and family and business that the room was a standing room affair. A few times it was said that others now have a large burden to bear now that his is gone. Freed to Lead also encourages HIM to be so integral in our communities that others aren’t sure what they’ll do without us. Let us strive to be that lynchpin and train up the next wave of men to be able to shoulder the burdens we’ll leave behind.

I Finally got to name some folks! The first guy was a fan of Cricket, hence Jiminy, and our second guy kept saying he was very active and hated sitting around, hence Couch Potato. Welcome guys. Hope you come back soon. I think that was Tremor that EH’d them. Good work, dude. I like the AMRAP model because it lets everyone go as hard as they can and self-regulate. I’m liking the new set of regulars. With it being Tiger Lily’s last day posting, I thought it was gonna be like 4 PAX total, but I’m really impressed with the turnout! Good PLC, talking about our preferences with Museums and TVs

F3 Memphis’s 2nd Birthday is 8/17 at the Mothership. Don’t know if it’s an official convergence, but it’s gonna be big. Will there be a dunk tank where you can dunk the Nantan? Not with that attitude, there won’t be.