Sprints in the Garage

AO: The Barracks – 2/15/19

QIC: Handsy

THE SCENE: Cool, 50*


Started by Bottomless while YHC was setting up some cones in the parking garage.

Once I arrived I disclaimed as well.


Bottomless led the PAX in one lap around the track with some butt kickers, karaoke, etc.

YHC led a second lap around the track, hands raised on the first straight away (to which Bottomless asked “Are you serious?” Understandable…we’ve never done anything as odd as running with our hands in the air before…we all had a good laugh). Mosey backwards around the curve, side shuffle down the second straight away back to the pad for some stretching.

Mosey to the parking garage. YHC had cones set at three intervals – 50 yards, 60 yards, 100 yards – on one of the inclines in the garage. We did the following sprints (sprint uphill one way, downhill back the other way):

  • 10 – 50-yard sprints (uphill 5 times, downhill 5 times); rest 30 seconds between each sprint
  • Recover 90 seconds
  • 8 – 60-yard sprints (uphill 4 times, downhill 4 times); rest 30 seconds between each sprint
  • Recover 90 seconds
  • 6 – 100-yard sprints (uphill 3 times, downhill 3 times); rest 30 seconds between each sprint
  • Mosey back to the pad for some Mary


  • Flutter kicks (with varying speeds) (IC) – 35
  • Crunch Jacks (IC) – 12
  • Freddie Mercury (IC) – 20
  • High Plank – 30 seconds
  • Low Plank – 20 seconds
  • Peter Parkers in low plank (IC) – 10
  • American Hammer (IC) – 15


10 – Bottomless, MIB, Teacher’s Pet, Crayfish, Nature Boy, Jail Bait, Dewey, Beauty Shop, Easily Amused, Handsy (QIC)


Last week Bottomless shared about how “you are what you behold.” He challenged us to consider the types of people and things that we put around ourselves to make sure that those things were building up, etc.
I was convicted in that I started thinking about who am I being for others to behold? What do my kids, co-workers, friends, wife, etc. see in me that effects who they are becoming? I challenged all of us to recognize that we are always teaching others with our actions…are we being good teachers or bad?


Sprinting is hard and kind of sucks. Sprinting with your brothers makes it better.

TCLAPS to Nature Boy for providing PLC!!!

Service opportunity TOMORROW (Saturday), check announcements channel for details.


THE SCENE: Crisp, cool with clear skies

  • SSH x 20 IC
  • Merkins x 20 IC
  • Imperial Walkers x 10 IC
  • Windmills x 10 IC
  • Daisy Pickers x 10 IC
  • Hillbillies x 10 IC

Mosey to the stairs near The Ruins parking lot.  There are 70 total stairs from Front up to the landing near the parking lot.  We would start at the bottom of the stairs and perform the following up the stairs x 2:

  • Quick Step (lead with the same foot on every step) x 2 (140 stairs)
  • Skip (plyometric jump skipping steps each time) x 2 (70 stairs)
  • Lateral (facing left/right going up the stairs) x 2 (140 stairs)
  • Lunge (every other stair) x 2 (70 stairs)
  • Squat Jump (each step for the first 15 stairs then sprint to the top) x 2 (140 stairs)
  • “Grizzcalator”: In plank position, ascend the stairs doing a merkin on each step
  • Everest: Lunge and bring feet to the same stair and do a squat alternating the leading foot x 2 (140 stairs)

Mosey back to the parking lot.  With the last 10 minutes, we did 11’s with a run in between exercises.  Two exercises were BBS and Carolina Dry Docks.  All PAX completed 11’s routine at 0615.

13 PAX (no FNGs; 1 Willy Loman – Rusty from Naperville, IL) Bottomless (QIC), MIB, Chocker, Sir-Mix-Alot, Handsy, Hitch, Easily Amused, Low Note, Crayfish, Chiocetti,  Woodpecker, Four Eyes
Shared the common thread of the COTs that I’ve heard this week about difficulty, and failure.  The idea of a stair workout is overwhelming.  You look up at 70 stairs and have to come to grips with the reality that ascending those stairs will be difficult.  This is especially true if you have to do this multiple times.  However, this seemed a lot less daunting in community.  Having brothers there for encouragement and, simply, to be there during a hard time.  Christ does not make any promises that this life will be easy, but he does promise us that he will always be with us.  We do not thrive in isolation; however, we can do hard things in community…even if its flights and flights of stairs.

4 PAX showed up to complete the 86 for 86 challenge before boot camp this AM.  Great cause and enjoyed putting in this work with Woodpecker, Choker, and Bookworm.

Service project saturday…see slack for details

Upstanding Merkins

THE SCENE: 56 Degrees. Wet from yesterday’s rain.
F3 WELCOME & DISCLAIMER Check, YHC came in hot, so YHC gave the disclaimer as YHC was running up to the circle. 

SSH- 30, Daisy Pickers – 10, LBAC – 10 each direction, Imperial Walkers – 15, Hill Billies – 15, 30 seconds of free stretch.
Moseyed to the bathrooms to do 11’s. Began with 10 Handstand Merkins, then bear crawled to complete 1 Groiner (2 count = 1). Then jogged back to repeat, etc. You know how to do 11’s. 

Next, PAX jogged to the skate park ( paused along the way completed 10 mountain climbers in a parking lot).

Once PAX reached the skatepark, every 30 seconds PAX completed 10 LBC’s and 10 Incline Merkins. PAX continued the 30 seconds reps for a total of 12 times.

Then, moseyed back to the flag. Along the way, PAX paused to complete 2 minutes of Crunchy Frogs in the SCS parking lot. PAX moseyed towards Flag again and paused on road under FourEyes’ lead to complete 20 shoulder taps.

After PAX completed Shoulder taps, PAX sprinted the remainder of the way towards the Flag.

PAX completed 1 minute of alternating LBC’s
10 PAX (1 FNG)

YHC discussed brokenness and shared about how broken YHC really is. After much discussion with my M, YHC realized more of the depths of brokenness and need for a Savior. Also, YHC shared an illustration from church and Eph. 2, “our brokenness is like a intricately tangled spider web. The more we begin to learn about our sin and brokenness, the more we realize how much we need Jesus to wipe away these webs.”

The Sandlot has different assets to utilize during a BC.
Cleanup on Saturday. Talk to Four Eyes.

How Long Can The PAX Hold A CMU?

70* and humid with a pretty strong breeze off the mighty Mississippi. 

The Ruins


Did it, including sharing the mission of F3.


  • SSH (IC) – 40
  • Daisy Pickers (IC) – 10
  • Merkins (IC) – 10
  • Mosey lap around the parking lot


At 0535 I had the PAX each grab one CMU from the back of my truck. I then explained that they would hold that CMU and were not allowed to set it on the ground or drop it until 0615. If anyone dropped their CMU or set it down, all PAX would be required to perform 10 blockees (burpees with CMU). Lots of groaning. 

We moseyed to Beale Street Landing (~1/3 mile). 

Modified 11’s. ALL exercises are 4 count (so – 2 curls = 1 or down(1)-up(2), down(3)-up(4) = 1). Starting at the bottom of Beale Street Landing:

  • perform 10 skull crushers
  • Run uphill to 2nd light (about halfway or ~50 yards)
  • perform 10 curls 
  • Run uphill to top (~50 yards)
  • perform 1 squat thruster 
  • Run back downhill to 2nd light
  • perform 1 bent over row
  • Run back downhill to startex 

Rinse and repeat with the numbers increasing/decreasing each time – 2nd round was 9 skull crushers, 9 curls, 2 squat thrusters, 2 bent over rows, etc…

No one finished before we needed to head back. I believe Altar Boy and Four Eyes got down to 2-9. So close. 

Mosey back to parking lot for some Mary.  


Again…all with CMU’s – we haven’t let them touch the ground yet!

  • American Hammer (IC) – 25 (lots of groaning)
  • Crunches with legs 90* and CMU overhead, pushing it up towards your feet (IC) – 15
  • Hello Dolly Lama (ish) – basically – on your 6 with legs straight out in front and about 6″ off the ground, holding CMU at chest height and then open and close legs (IC) – 10
  • Flutter kicks (with CMU held straight up overhead) (IC) – 15
  • American Hammer (because we had 1 minute left and I couldn’t think of another CMU Mary exercise) (IC) – 10


7 PAX – Handsy (QIC), MIB, Crayfish, Altar Boy, Four Eyes, Easily Amused, Low Note


Carrying a CMU for 40 minutes straight SUCKED. And it was a huge relief to set it on the ground at 0615. Made me wonder how many of us are carrying around a huge metaphorical weight because of our sin? What things are we carrying that are weighing us down, making life hard. How much relief would it be to just set it down? Jesus tells us to come to him with those burdens and that he will give us rest. 


When I had the idea to do a workout where we held a CMU the entire workout, I wasn’t sure how it would go. It was HARD. We worked a lot of muscles I didn’t know we’d work just from lugging that thing around between exercises, etc. 
The PAX were awesome sports though and we made it all 40 minutes with no CMU’s touching the ground. T-Claps to the PAX! 
AND – it was awesome to meet Low Note. Glad he came back out!


  • 2nd F Guys Night at Handy’s house this Friday, Feb. 9th, 8pm – ?. Message Handsy for more details. 
  • See Pre-blast for info about weekly 2nd F lunches around town, workout locations/times, etc. 

Zoo day

  • THE SCENE: Old and foresty. 68*F and about 1km from the Memphis Zoo.
  • AO: Old Forest
  • QIC: Granola
    • Seal Jacks (aka Cross Jacks) 30xIC
    • Donkey Kicks 15xIC
    • Starfish Jumps 15xIC
    • Intro to MoTs (30m round trip back and forth across the parking lot)
      • Duck Walk
      • Lemur/Zoboomafoo Walk (compliments of my animal-loving 2.1)
      • Frog Walk
      • Monkey
      • Bear Crawl
    • 1 lap around the parking lot islands (roughly 60m x 15m)
      • Elephant Walk (compliments of a GRT who thought this would be a good idea)
      • Duck & Weave (PAX Duck Walk while the six weaves biped-style, through the line of ducks-of-varying-and-questionable-heights)
      • Lemur/Zoboomafoo Walk
      • Monkey/Frog Walk/Monkey/Walk Frog/Monkey
      • Side Crab/Crab Walk/Side Crab/Walk Crab/Side Crab
      • Side Bear/Bear Crawl/Side Bear/Crawl Bear/Side Bear Inchworm/Indian Run/whatevs.
      • Alligator Walk
      • Leap Frog
  • MARY:
    • Crunchy Crab Frog 15xIC
    • Starfish Crunch (Dying Cockroach?) 10xIC
    • Low Country Crab 30xIC
    • 15 PAX (1 Irish Goodbye during warm-o-rama): Jail Bait, Bottomless, Chioccetti, Altar Boy, Handsy, Dewey, Sparkles, Costello, Teacher’s Pet, Crayfish, MIB, Doc Hollywood, Hall Monitor, Stay Puft, Granola
    • Thankfully, for many of us, we do not live in constant fear of wild animals goring us, our loved ones, or our property. However, the way we handle stress hasn’t changed. Though reasonably safe from wild dangers, many stressors in our modern lives trigger the same fight-or-flight response that kept our ancestors alive. Stress is Stress. Everything costs something. Nothing is free. Take inventory of the stress in your life. Are the stresses in your life making you stronger? More resilient? Are they getting you to your goals? When you experience stress, pay attention to your breathing. Have you stopped breathing? Take a few deep belly (not chest) breaths and see if you can engage your stressors in a way that get you closer to your goals.
    • Prayers for the infirm, job hunters, and those recently navigating the loss of loved ones.
    • Thankful for Bottomless’s invitation to Q at OF and put faces to the ridiculous names I see in Slack. Chief among these, “Jail Bait” makes me the most uncomfortable.
    • Speaking of Jail Bait, I had planned a more sensible 15m x 15m area (vs the 60m x 15m we ended up with), but he was like, “nah.”
    • I had another Q planned, but couldn’t pass up a good zoo-pun-based-Q, loosely based off of Rabbit’s Animal Smorgasbord Q at The Annex.
    • Anything is possible if you don’t skip leg day.
    • True fact: I almost called the workout at 5:50 during the Monkey/Frog walk. Watches are a yuge discouragement.
    • Kotters to Costello!
    • Very underestimated how leggy animal movements are.

Squerkins, Uphill Sprints, and other Mayhem

THE SCENE:  Perfect.  Mid-40s which is an incredible relief from the rigid below freezing weather the last few days.  There was a 50% chance of rain but it was bone dry when we began.  Rain came later while we were under cover of the parking garage then dissipated before we returned to start.  I think it was scared of us.



Side Straddle Hops x20
Windmill x15
Butt-Kickers 45 seconds
High Knees 45 seconds
Warm-up Lap around the track


We moseyed over to the Parking Garage, aka “The Tower of Terror.”  First round we did this:
  • Sprint first straightaway
  • Grab a partner for Squerkins until all-in +10 (2=1)
  • Recovery jog to 2nd level
  • Switch with previous partner for Squerkins until all-in +10  (2=1)
  • Rinse & Repeat until at the top

On our way down we did this:

  • Recovery jog down one level
  • Smurf Jacks until all-in +10
  • Sprint next straightaway
  • Peter Parker Merkins until all-in +10 (2=1)

Next round we did

  • Squats x15 – Merkins x10
  • Sprint first straightaway
  • Recovery jog to 2nd level
  • Squats x15 – Merkins x10
  • Rinse & Repeat until at the top.  It had started raining by this point so we jogged over and back under cover and then recovery jogged back to start.

Final Round:

  • Sprint first straightaway
  • Recovery jog to 2nd level
  • Squats x15 – Merkins x10
  • Rinse & Repeat until at the top.
  • Jog down and to start

(there may be some factual errors above but this is the gist of what we did.  YHC called several audibles and was a bit light-headed from all the uphill sprints and may have mixed up a few ups and downs).  We ran a total of 3 miles.

Unfortunately YHC misjudged time and was only able to do 1 Hello Dalai Lama for Mary.
15 PAX 0 FNGs
Many have seem life broken into 2 halves.  The first half we seek to establish our identity, secure ourselves financially, perhaps build a family and career––as Richard Rohr writes, we are building the container in the first half of life while we fill that container in the 2nd half.  Many children who didn’t have structure and stability follow one of two paths.   Many spend their whole life in the first half, trying to find their identity, secure themselves financially, etc.  Yet a few who have encountered great suffering early in life, through the help of a higher power are able to enter the 2nd half of life earlier than most with wisdom beyond their years.  Most of us have been privileged to have what we need and are well into the 1st half.  My challenge is to move beyond providing for yourself, worrying about your identity, and struggles with self-worth.  Seek the path into the 2nd half of life where you find purpose, calling, and meaning by giving yourself away, letting childish things die, and building on the foundation of your 1st half as you explore new perspectives, ways of thinking, and opportunities to take action.  What steps can we take today to move into the 2nd half of life?

A couple of us commented on how little it rains on F3 workouts.  While we have had more precipitation in the last few months than I can remember in Memphis, it often would stop raining by 5:30 a.m. or begin after 6:30.  Today was a testament of this observation as the clouds waited until we entered the parking garage to open up.  Coincidence or strange phenomenon?

We sought to rally the troops to regain the KotB flag at OF on Monday to “bring it back in the loop” while Berm PAX reminded us that Sea Isle is also in the Loop.  We debated this for some time.

Deconstructed Burpee Corners

THE SCENE: Cold.  Wind Chill 11 degrees.
F3 WELCOME & DISCLAIMER  Check. Explained to FNG’s YHC’s lack of professionalism, to modify, volunteerism, etc. 

Done IC: SSH-25 , Daisy Pickers- 20, Hill Billies (while walking in a circle)- 20, Imperial Walkers (while walking in a circle)-20. Moseyed to the Beale Street Landing.
At the bottom of the Beale Street Landing, PAX began a 4 corners routine. Once PAX completed a round, then PAX would extend Corners 2 and 3 to the next light pole. By the end of the routine, PAX had completed 5 rounds, with the 6th round extending Corners 2 and 3 all the way to the other side of Beale Street Landing.

  • Corner 1: 10 Groiners, then run backwards up the hill to Corner 2.
  • Corner 2: 10 Merkins, then shuffle across the hill to Corner 3.
  • Corner 3: 10 Jump Squats, then run down the hill to Corner 4.
  • Corner 4: 10 Burpees, then shuffle across to Corner 1.

After 6 rounds of the routine, YHC called for PAX to flutter kick until ALL IN.

Then, PAX Moseyed back to SPA WA parking lot. Took the large set of stairs and YHC called for all PAX to hit every step.


Held low plank until ALL IN from Mosey back. Then, J.Lo’s -15.

Then, completed the following exercises IC:

American Hammers -20, Alternating LBC’s – 20, Box Cutters – 20, Then Rinse and Repeat.
11 PAX (Reverse and Low Note) Chioccetti on Q

YHC discussed identity and how easy it is to put it in a career/job. The temptation/distraction is even greater if the career/job is in ministry. YHC talked through the challenge of thinking about the Call on life and how to serve others, my family, and spread the Light of the world.

It doesn’t take 7 minutes to get from Beale Street Landing back to the parking lot. That said, YHC will spend more time doing Tha Thing before returning for MARY….Mary was longer than YHC planned on.

Old Forest Workout 1/30/19



Imperial Walkers



Bear Crawl Lap around parking lot


Modified B.O.M.B.S. into B.M.S.S.F

Big Boy Sit-ups x 100

Merkins x 150

Side Straddle Hops x 200

Squats x 250

Flutterkicks x 300

No Time

12, no FNG

Look for value in what others offer you, not always thinking they are taking from you.


Too Cold

MLK Day Dora

THE SCENE: Felt like 18!!! Easily Amused was his namesake when he discovered icicles in his beard.
F3 WELCOME & DISCLAIMER: Welcomed & Disclaimed

  • SSH x 50 IC
  • Daisy Pickers x 20 IC
  • Imperial Walkers x 20 IC
  • Polka Stretch x 20 IC
  • Forward Arm Circles – Baby x 8, then big x 8
  • Backward Arm Circles – Baby x 8, then big x 8

We started out with 10 rounds (or 5 minutes) of 30 Second Burpees=50 Total burpees

  • Mosey to Memphis Farmer’s Market, pause at Blue Monkey for Monkey Humpers! x 15 IC
  • Once we made it to MFM, partnered up for DORA 123 (100 Bobby Hurleys, 200 Big Boy Sit-Ups, 300 Mountain Climbers)
  • Based on time, YHC called an OMAHA and asked PAX to do only 150 BBSU & 150 Mountain Climbers.
  • We then moseyed to the National Civil Rights Museum, with a pause wall-sit on the side of the Arcade.


We did MARY on the brick pavement in front of the National Civil Rights Museum. YHC asked PAX to keep a low respectful tone in calling out the count.

  • LBCs IC x 15
  • Hello Dollys IC x 15
  • ABCs IC (of course, #nottheLevee)
  • Shoulder Taps IC x 15

22 (Zero FNGs, but two Kotters: Piggyback and American Standard)


MLK Day should be celebration of his life, but also a call to action. We live in a minority-majority city where many our city’s kids are behind on reading level. States build prisons based on this stat and it’s bs that what zip code a kid is born in determines his opportunity. Challenged PAX to check out Arise2Read and make HC to read to 2nd graders in the city. 

Totally an on the fly move to do the monkey humpers once we stopped on our mosey by the Blue Monkey. Many PAX laughed at Handsy’s loud counting as he had missed the “Let’s keep down noise level” memo. 

Wet Bombs

THE SCENE: Dark and gloomy, about 60 degrees and raining.  One pax commented that it was “nasty weather,” while another mentioned it was beautiful.  #perspective

Side Straddle Hop x 25
Front Overhead arm circles x 14
Back Overhead arm circles x 14
Monkey humpers x10
Windmill x 15
Butt kickers 45 seconds
High Knees 45 seconds
Quick feet 45 seconds

Mosey to the playground
We moseyed towards the Woodlands Discovery Playground. Some grumbled about it being uphill or some nonsense. We arrived at the Pit  with slides where the Q intended to work but alas there was a foot of water that had collected.  While that may have been a fun place to exercise YHC called an audible and opted for higher ground on a different part of playground near swings and such.

There we rested for for an explanation of the next ~35 minutes of how we were partnering up and doing lots of B.O.M.B.S. in the rain.  One partner worked on the reps while the other partner ran around the playground on the trail. Partners worked together to cumulatively perform:

  • Burpees x 100
  • Overhead Press x 150
  • Merkins x 200
  • Big Boy Sit-Ups x 250
  • Squats x 300

There was much complaining about the number of reps, but hey this is the Mothership and we had time to kill!  We ended up covering about 3.5-4.5 miles each on the runs.  YHC stopped partners while on Sit-ups and moved all of us on to squats so we could end on time.  Don’t worry, we’ll get them all in before its over.

Everyone finished those 300 squats about 15 minutes before the hour we moseyed back, pausing halfway there for some plank and–for those who chose to–more merkins.

When we arrived back at the flag we sat on our 6 and completed those big-boy sit-ups with the help of one another.  Then we proceeded to do the following until 8am:

  • Iron Cross for about 60 seconds
  • Flutterkicks x20
  • LBCs x25
  • Hello Dolly x10

1 for pre-run:  O Positive
6 for BC:  Crayfish, Snookie, Pirtle, Tremor, Nissan, O Positive

“Go unless you get a no” is something I learned from Irwin McManus in his book, Chasing Daylight.  Too many sit on their hands waiting for a sign before they get out there and do that which they were made for.  The 6 of us overcame that obstacle this a.m. when we came out and worked despite the rain and gloom.  May this be incentive for doing it in real life.  What challenge/opportunity/calling do we have some sense of but are not taking action on?  Waiting until the perfect opportunity is presented or for when we have all of the information is too late.  Go unless you get a no.  Don’t be stupid–get counsel, pray about it, etc. but don’t wait to take steps of action despite discomfort, lack of time, excuses, and all the rest.  Get off your hands and go do something with your life.  That is all, amen.
Prayed for Micah and Pirtle’s family as they prepare for scans at St. Jude this Wednesday.  Prayed for Pax at Battle of the Bulge that they would be safe and work hard.
MLK Convergence on Monday.  No OF