Deck O pain mile @ annex

THE SCENE: warm n misty
F3 WELCOME & DISCLAIMER: disclaimed mid warmarama… Oops. 

20 ic ssh, 1 burpee, 15 ic windmills (paused @7 for disclaimer hope I don’t get sued) , 2 burpees, 15 ic hillbillies, 3 burpees

We hit trinity prior to the track for some extra scenery for a Deck O pain mile. Stopped about every 1/4 mile and flipped cards.

  • Spades / burpees
  • Hearts / BBSU
  • Clubs / Carolina dry docks
  • Diamonds / IC Freddie mercuries.
  • Face cards = 15/ aces = 20/ joker =50 dealers choice
  • 50 prisoner squats/ 60 dry docks/ 46 burpees/ 119 ic Freddie mercuries/ 69 BBSU

Woodpecker, cheesesteak, Grimace, cowbell, tremor, park bench, Speedy (qic)
Appreciate you guys.
We didn’t hit the burpees hard. I like cheesesteak idea of if it’s under 5reps add 10 to it. Good to see grimace back from the brink. Cheese, woodpecker, n park bench made the drive. Tremor’s first 530 bc. We always need more cowbell.


Date: 01JAN2019

AO: Mothership

QIC: Gus

PAX: U-Rock, Roomba, Granola, Bookworm, Cowbell, Sonic, Lodge, Park Bench, Teacher’s Pet, Anklet, Tiger Lily, Grimace, Commie, Rousey, Cheddar, Dial-Up, Soybean, Choker, Potiphar, Mile High (visiting from Dallas TX), Bottomless, Pops, Billy Blanks, Tree Hugger, Bombay, Altar Boy, Nature Boy, Casio, Lipton, Tremor, Halfpipe (visiting from Jackson MS), Crayfish, One & Done, Snowman, O Positive, Jail Bait, Rabbit, Black Diamond, Lazarus, Speaker, Stephen King, Orange Julius, Halpert, Pablo, Rosetta Stone, Gus | FNGs (4): The Sizzler, Guess Who, Nissan, Homebody

Conditions: Clear and 48F; B-E-A-utiful!


DISCLAIMER (given, with apologies, after the first two exercises of Warm-o-Rama)

SSH IC x 19
Pike walkouts OYO x 10
Daisy Pickers IC x 19
Side Stretch (hold each side 30 secs)
Annie IC x 10 (each side)
Groiner Stretch (hold each side 30 secs)
Fire Hydrant IC x 10 (each side)
Baby Arm Circles IC x 10 (forward & reverse)
Windmill IC x 19

* Mosey nearly one lap around parking lot; partner up *

100 Merkins
150 Squats

* Mosey north to small hill; find a partner with similar body type *

PAX 1 carries PAX 2 up the hill.
Mosey back down.
PAX 2 carries PAX 1 up the hill.

* Mosey to visitor center *

(Combined reps always add up to 19.)
10 HSPUs; 9 squats
9 HSPUs; 10 squats
. . . .
2 HSPUs; 17 squats
1 HSPU; 18 squats

* Mosey back to SP parking lot; Monkey Humpers along the way just for good measure *

Flutterkick IC x 19
Hello, Dolly! IC x 19

Ratchet Shoulder Blaster to ENDEX

Count-o-Rama (50)


COT / BOM: In the coming year, don’t let external conditions determine your level of Commitment.

MOLESKIN: The Sky Q blessed us with a beautiful morning, and the PAX showed out. Only a couple complained of their physical status before the workout began, which led me to believe that the PAX rang in the new year without over-indulging. Those who partied with F3 Memphis at the 2018 New Year’s Day Convergence were familiar with many of the elements of today’s workout, but we were about 40 degrees warmer than one year ago. The difference in temperature is what inspired my challenge to the PAX–meet your commitments regardless of external conditions. Today was pleasant, but the storms are coming.

T-claps go out to…

  • Rabbit, who long ago EH’d a Texas Man, who eventually posted in Dallas and was named Mile High. Mile High ended up posting today and bringing two FNGs, which means Rabbit is credited with three PAX! The Man knows how to multiply.
  • U-Rock, who took some amazing still images of today’s workout. You can tell he used to work at Olan Mills.
  • Halfpipe, who probably only posted because his little brother asked him to.
  • Snowman, for carrying my Six up that hill.
  • O Positive, Bradshaw extraordinaire, for bringing food and beverage for Parking Lot Coffeeteria.

Slip Sliding after an IUF

THE SCENE:  Not as gloomy as expected.  54 degrees and no rain.  The ground was just soggy enough to provide adequate sliding in our sprints.


Done x 2

SSH x 25 IC; Arm Circles x 15 IC each arm; Windmills x 15 IC

9 PAX counted off.  In order, each PAX called an excercise then threw an illuminated ultimate frisbee “IUF” as far as possible.  Once it landed, QIC called “Go!” and PAX sprinted to said IUF.  QIC counted seconds until last PAX arrived at the IUF.  If less than 30 yards, a bear crawl occurred in lieu of sprint.  If less than 15 yards, a crab walk occurred.  Excercises varied as we went 2.5-3 rounds.  Reps of burpees, body builders, squats, LBCs, leg swings, merkins, etc varied from 8 – 26 count.

No time for Mary…but Mary was found throughout the workout

9 PAX (O FNGs) – Speedy, Slots, Boba Fett, Interweb, PhotoShop, Grimace, Cowbell, ThirdWheel; Bailout

YHC is a father of 5 and over the past few weeks have been able to experience quite a bit of one on one time with my eldest.  This 17-yr old is planning life.  He will be spending his next year abroad doing mission work and is considering college/career options.  I have been asked hard questions in these talks and have been able to provide some advice that was requested instead of being pushed down on the son.

These conversations remind me of the importance of one on one time with each child, and from the son’s perspective, that he values the one on one time.

It also reminds me that we MUST spend one on one time with our heavenly father.  We must dive into the Word, spend time in prayer and time in worship.

This was a fun workout.  We worked hard…there was sweat, tons of mumblechatter, and some ribbing based on frisbee throwing abilities.  Overall, a workout that YHC will plan to lead again.

Reminders of Whetstone.

No off days

THE SCENE: A cool 76 degrees. Transplant noted that it was the clearest sky he’d seen in a while. 
SSH IC x 10
SSH IC x 10 + 10 silent count … YHC failed to stop on time so we applied 10 penalty burpees … it’s really frustrating to fail at counting when you are the Q
Mosey around the building

Sandbag laps. PAX take turn making a lap around the building carrying the sandbag (60#) while other PAX complete exercises

  • BBSUs
  • American Hammer IC
  • Merkins
  • Lunges
  • Freddy Mercury IC

2 rounds since we had 10 PAX

Mosey to the field for some song work

  • Jump Around – standard is 86 jump squats before the song ends
  • Flower (B-sides) aka “Bring Sally Up” – hold high plank on all “up” calls
  • Tubthumping aka “I get knocked down” – 31 burpees on beat with the song

Indian wall sit – PAX take turns sprinting across parking lot while all other PAX hold wall sit
Rinse and repeat

Hello Dolly IC
Rosalita IC
10 (1 FNG – Runner-up)

Psalm 101
I  will sing of steadfast love and justice;
to you, O Lord, I will make music.
2 I will ponder the way that is blameless.
Oh when will you come to me?
I will walk with integrity of heart
within my house;
3 I will not set before my eyes
anything that is worthless.
I hate the work of those who fall away;
it shall not cling to me.

Emphasis on not setting before our eyes anything that is worthless. 
Prayers for my cousin’s pregnancy, Transplant’s upcoming ultrasound, Cowbell’s job opportunity and Beaker’s mom. 
I sent this slack late yesterday to the berm channel and several PAX mentioned it as a catalyst for avoiding the fartsack this morning:
“@channel don’t fall for the sad clown excuse of “you deserve a day off” and fartsack tomorrow. Post and get better!”
The modern American man seems to have an entitled “I deserve this” day off just for showing up. I love having a band of brothers to see in the gloom that recognize that showing up is merely the first step. 

This workout had very few breaks. YHC was encouraged by how the PAX were encouraging and maintained a high effort level throughout. 
GrowRuck just a few weeks away

It’s a Celebration

I’ve been involved with F3 in three different Regions: Knoxville, Chattanooga, and Memphis. This is the first time I’ve been in one place for a whole year. I’ve Posted with the Men of F3 Memphis in rain, sleet, snow, extreme heat, and bitter cold; early in the morning and late at night; for breakfast, lunch, and supper. I just EH and Post, but somehow we’ve grown to cover the city of Memphis and every major suburb in Shelby County. To God be the glory, and to Memphis Men be the T-claps!

Prepping for this workout made me appreciate the steady Leadership I’ve seen from other F3 Men: Dredd, OBT, Mini Me, Cap’n Crunch, Proton, Woodshack, Ratchet, P-Nut, Angus, Bagger Vance, etc. Those guys made it easy to remember that it’s not about me (IM3). That’s the first lesson of being a Workout Q. Leading 50+ Men in a sixty-minute workout isn’t easy. There’s so much room for failure, so many ways I could look foolish, that I was anxious about putting pen to Weinke. But it’s not about me. If there’s anything F3 teaches us, it’s that.

Date: 08/18/2018

AO: Mothership

QIC: Gus

Conditions: 75F and breezy – better than we deserved



SSH IC x 50
Daisy Pickers IC x 15
LBAC IC x 10 (each direction)
Imperial Walker IC x 15
Sprint at 25% – Butt Kickers to start
Sprint at 50% – Carioca
Sprint at 80% – High Knees
Sprint at 90% – Power Skips

Find a partner. While moseying to hill, find out your partner’s (A) hometown and (B) favorite breakfast food.

Monkey Humpers at top

Burpees at Bottom

Flutter Kicks while you wait!

Find a new partner. While moseying back to parking lot, find out your partner’s (A) high school alma mater and (B) favorite Gatorade flavor. [Some Men immediately declared that Gatorade only comes in colors, not flavors. I encouraged those Men to discuss that nuance with their respective partners. Powerade drinkers were not recognized.]

Divide into two groups based on partner’s favorite breakfast food: savory over here, sweet over there. I made a few adjustments to make the groups relatively even in number.

Groups started diagonally across and completed the following circuit:

Bear Crawl — — — — Crab Walk
|                                                                 |
|                                                                 |
|                                                                 |
|                                                                 |
Crab Walk — — — — Bear Crawl

Flutter Kick IC x 30
Hello, Dolly! IC x 30
Not-So-La-Z-Boy (hold for 30 seconds)
 – Cheesesteak started singing Sweet Caroline during this hold, because he’s a yankee. When I remarked that he was a yankee, he thought he was correcting me by pointing out that song’s popularity in Boston. Only a yankee would not know that Bostonians are yankees.
Pickle Pounders IC x 10
J-Lo IC x 10
Jane Fonda IC x 10 (each leg)
Hollywood Side Crunch IC x 10

In the parking lot at the Mothership, there are concrete pads that jut out to form a sort of sidewalk for pedestrians. They roughly divide the length of the parking lot into thirds, which was suitable for my purposes.
1/3 – walk back
2/3 – walk back
3/3 – walk back
2/3 – walk back
1/3 – walk back
2/3 – walk back

This was a bit messy, both because of the size of the Group and because I use phrases that could reasonably be misconstrued as directions to begin sprinting (e.g., “Let’s go!”) to exhort the PAX. We made it. Orange Julius pulled a hammy.





Circle of Trust
Count-O-Rama: 56
Name-O-Rama: Soybean, Woodpecker, Red Sox, Speaker, Hitch, Four Eyes, Teacher’s Pet, Bootheel, Squeegee, Vocals, Jailbait, U-Rock, Roomba, Beauty Shop, Cheesesteak, Shoestring, Heavyweight, Snookie, Rabbit, Cowbell, Phat Pat, Snowman, Mama’s Boy, Bottomless, Orange Julius, Renfro, Nature Boy, Transplant, Moana, Slots, Speedy, Baby Gap, Nickelback, Pops, Sleep Number, Tiny, C-Lo, Murdock, Captain Obvious, Laettner, Harbaugh, Bookworm, Uncle Rico, O Positive, Lazarus, Gus | FNGs: Thundercat, George the Baptist, Fabio, T-Swift, Red Hot, Chili Pepper, Landshark, Standard Deviation, Daniel Tiger, Grapico
BOM:  After Cain killed Abel, God asked Cain where his slain brother was. Cain’s sardonic reply: “Am I my brother’s keeper?” The rest of the Bible and the course of human history tells us that, if we are going to make it, each of us is our brother’s keeper.

This is the will of God, that by doing good you should put to silence the ignorance of foolish people. Live as people who are free, not using your freedom as a cover-up for evil, but living as servants of God. Honor everyone. Love the brotherhood. Fear God. Honor the emperor. 1 Peter 2:15-17

Moleskin: Fifty-three Men showed up to celebrate a whole year of F3 Memphis. We picked up a few more along the way. There’s no stopping us now!

Back-to-School Beatdown

THE SCENE: muggy, probably 73-ish degrees.


Did it, including sharing mission of F3.


  • SSH (IC) – 25
  • Daisy Pickers (IC) – 15
  • Hillbillies (IC) – 12
  • LBAC – (IC) – 15
  • Mosey lap around the parking lot

I named this “Back-to-School Beatdown” cuz everyone always has cool titles to their backblasts. However, it was not a themed workout. Had nothing to do with back-to-school other than the fact that my kids started back to school today. Oh well.

Super 21’s with a twist:

  • Starting at the north end of the small “island” median in the parking lot complete 1 curl (w/ CMU) followed by 20 standing shoulder press (w/ CMU).
  • Then walk the length of the island (approx. 25 yards) with CMU held high over head
  • Set CMU down, mosey to playground to complete AMRAP pull-ups on swing sets (or just hang as long as possible if cannot perform pull-ups)
  • Mosey back to parking lot, pick up CMU and walk back to startex with CMU held straight out in front of you (several PAX dubbed this the “stinky diaper baby carry”)
  • Rinse and repeat with 2 curls, 19 standing shoulder presses; 3:18; 4:17, etc.

Most PAX made it about halfway through before needing to stop for Mary.


  • J-Lo’s (IC) – 10
  • Peter Parker’s (IC) – 10
  • Iron Cross Dalai Lama (IC) – 20
  • Hello Dolly (IC) – 20
  • High Plank – 30 seconds


Handsy (QIC), Bottomless, Goldilocks, Pirtle, Shoestring, Soybean, Hitch, Ergo, ISS, Teacher’s Pet, Carmen Sandiego, Book it, Doc Hollywood, Cowbell, Windex (FNG), 1 Eye Willie (FNG), Kingpin (FNG)


YHC felt convicted recently at an event meeting lots of people and telling people “I’m sorry, I’m not good with names.” Realized remembering peoples’ names is not a skill some people are born with (like being musical or athletic). It’s something anyone can do well. And the only reason I’m not “good at it” is because I’m being selfish and not really caring about others. If I really cared about others and wanted to show them dignity and respect, I would listen and make sure that I learn their name (as opposed to thinking about what I’m going to say next or not listening to them, etc.). So – show people you meet respect and give them dignity by listening and learning their names.


It was so good to be back Q-ing at OF! I’ve missed working out with all these PAX this summer. Also, this workout turned out to be much harder than expected (for me at least!). Later there was lots of complaining about not being able to lift arms, put deodorant on, etc.


Lots of great things coming up – all can be found in this weeks PRE-BLAST.

Easy peasy

THE SCENE: Overton Park



I came in on lil bitty arm circles


  • sprints
  • Bear crawls
  • Squats
  • Merkins
  • Big boy sit ups
  • Lunges
  • Calf raises
  • Karaoke
  • Carolina
  • Jump squats
  • Blurpes
  • More sprints
  • More bear crawls
  • The cool down



2 Chronicles 7:14
This was my first Q, wasn’t really prepared. There was alot of improvising going on.

DTHT, Barracks, Friday 7/20

THE SCENE:  A pleasant 80 degrees and gloom greated us.  The scent of fresh cut grass blended well with the smell of the new rubberized track.

F3 WELCOME & DISCLAIMER   Given in full verbatim from F3 corporate.

Got down to it with Wake up Burpees; 10 OYO’s, x 3.  20 Side Straddle Hops. 20 Imperial Walkers.  1 minute Wall Sits, 1 minute Balls to the Wall (Toms did 1.5 minutes)

THA-THANG:  Broke in the New Track with Sprints

Circuit 1

  • Partnered up, Sprinting the Straight-aways
  • Lung Walk the Bends
  • Rope climb up the ROTC fun cords
    • modified with 20 rope pull-ups
  • 20 Carolina Dry Docks

Circuit 2 (repeat 1)

Circuit 3 (repeat 1)

Pickle Pavement Pounders x 20, Flutter kicks x 20, Rosalita x 20, American Hammers x 20, Dealers Choice; Little Baby Sit-ups, 2 more Straight Away Sprints

9 PAX & 1 FNG  Snookie, Cowbell, Teacher’s Pet, Goldilocks, Crayfish, Toms, Tomb Raider, Father Abraham, Soybean & Corningstone

Do The Hard Thing (DTHT)

Often we as men follow the path of least resistance, take the easy way.  We are called as men to often do the hard thing.  In 2 Samuel 23 Benaiah, one of David’s mighty warriors is described as a valiant fighter.  One of his deeds is that he killed a lion in a pit on a snowy day.  Benaiah hunted down and killed a lion who was corned in a pit on a snowy day.  He chose to do the hard thing and became the leader of King David’s personal body guard.  A leader is someone who often has to DTHT.

We often focus our day to day struggles on what NOT to do.  Don’t do this, Don’t do that, Don’t think this, Don’t say that.  When we focus on the DON’T DOs, the rule following, we end up screwing up and aren’t very compelling men to be around.  I think the greatest ‘sin’ is the missed opportunities, when we have a chance to DTHT and selfishly choose the easy way.  In theology they call this a sin of omission.

I find that when I’m living selflessly, outward focused and choosing to lay down self and put on humility, serving others, I don’t struggle as much with the DON’T DOs.  I encourage us all to chose to DTHT in our journey to become a HIM (High Impact Man) or in my personal faith, HIM is embodied in Jesus Christ, my Lord and Savior.

Prayers for Crayfish’s body of believers at Jacob’s Well, Ergo’s family and expectant little one, Father Abraham’s wife as she gets x-rays, and the Warrior Center brothers, Nick and Michael.

Get ready for GrowRuck.

One More Round…

THE SCENE:  The gloominess of the Berm was in full force this morning.  The temp was a toasty 77 degrees and the humidity was a nasty 92%.  We decided as we were sweating, the Earth was sweating as well.


F3 WELCOME & DISLCAIMER: The PAX was welcomed to the Berm and the disclaimer was read aloud, as the VQ had no idea how things would turn out.



-10 Forward arm circles

-10 Reverse arm circles

-10 Imperial walkers



“One More Round” in honor of Rocky…and America.  Dr. Scholl’s VQ.

Round 1 – 5 burpees and a Mosey

Round 2 – 5 burpees, 10 Merkins, and a Mosey

Round 3 – 5 burpees, 10 Merkins, 15 LBC’s, and a Mosey

Round 4 – 5 burpees, 10 Merkins, 15 LBC’s, 20 Dry Docks, and a Mosey

Round 5 – 5 burpees, 10 Merkins, 15 LBC’s, 20 Dry Docks, 25 Squats, and a Mosey

Round 6 – 5 burpees, 10 Merkins, 15 LBC’s, 20 Dry Docks, 25 Squats, 30 Hello Dollies, and a Mosey

Round 7 – 5 burpees, 10 Merkins, 15 LBC’s, 20 Dry Docks, 25 Squats, 30 Hello Dollies, 35 American Hammers, and a Mosey

Round 8 – 5 burpees, 10 Merkins, 15 LBC’s, 20 Dry Docks, 25 Squats, 30 Hello Dollies, 35 American Hammers, 40 Second Elbow Plank

Round 9 – 5 burpees, 10 Merkins, 15 LBC’s, 20 Dry Docks, 25 Squats, 30 Hello Dollies, 35 American Hammers, 40 Second Elbow Plank, 45 Side-Straddle-Hops



12 PAX and 1 FNG

FNG was donned the name “Christmas Tree” and was a rockstar today.



We, as a whole, are anxious people.  We worry about so much that we walk around completely overwhelmed and fearful.  We fear lack of control, even through we don’t do well with control when we have it.  We, as men who are God’s children, can find strength, peace, and freedom in not having control.  God has control.  Praise Him for that!

Matthew 6: 25-33

25 “That is why I tell you not to worry about everyday life—whether you have enough food and drink, or enough clothes to wear. Isn’t life more than food, and your body more than clothing? 26 Look at the birds. They don’t plant or harvest or store food in barns, for your heavenly Father feeds them. And aren’t you far more valuable to him than they are? 27 Can all your worries add a single moment to your life?

28 “And why worry about your clothing? Look at the lilies of the field and how they grow. They don’t work or make their clothing, 29 yet Solomon in all his glory was not dressed as beautifully as they are. 30 And if God cares so wonderfully for wildflowers that are here today and thrown into the fire tomorrow, he will certainly care for you. Why do you have so little faith?

31 “So don’t worry about these things, saying, ‘What will we eat? What will we drink? What will we wear?’ 32 These things dominate the thoughts of unbelievers, but your heavenly Father already knows all your needs. 33 Seek the Kingdom of God above all else, and live righteously, and he will give you everything you need.



As it was my VQ, I honestly had no idea what to expect.  I didn’t know if the PAX would find it difficult or easy, fast or slow, organized or not.  An awesome group was present for the worst the Berm had to offer.  We had some Berm regulars, some guys from Old Forest, a couple of rambling men, and a FNG.  The workout started and I feel confident we were all humming “Eye of the Tiger” in our heads.  It was a workout that began kindly, and ended with a rock-hard body blow that even Rocky couldn’t deny.  By the end, I was far too delirious to hum any song at all.  It felt terrible, but it felt great as well.

It was, to me, what F3 is all about.  We stayed together, pushed each other, and had fun.  We did hard stuff before most people were awake.  We couldn’t have completed it without each other.

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!