6 over par…FOREties. See what I did there.

THE SCENE: Humid, damp, balmy but delightful
F3 WELCOME & DISCLAIMER: done & done. don’t be an idiot.

  • SSH x 20
  • Imperial Walkers x 10
  • Hillbillies x 10
  • Daisy Pickers x 10
  • Static leg stretches and groin stretch
  • Little Mosey to the 5th hole on the Overton Park Golf Course

The score for par on the 9 holes at the Overton park golf course is 34 and our workout today was geared around 40’s (the more intense relative of 11’s) which prompted the naming of “6 over par” to today’s workout.

On the tee box at hole no. 5, we started our 40s with burpees and then ran the length of the hole to the green where we did merkins.  This was our routine:

  • 30 Burpees, run to the green, 10 Merkins, run back to tee box, 10 count, “Recovery MARY” of 15 LBCs
  • 25 Burpees, running backwards to green, 15 Merkins, run to tee box – 10 count, Recovery MARY of 10 Big Boy Situps
  • 20 Burpees, run to green, 20 Merkins, run to tee box, 10 count, Recovery MARY with 15 Freddie Mercuries
  • 15 Burpees, run backwards to green, 25 Merkins, run to tee box, 10 count, Recovery MARY with Iron Cross x 1 minute
  • 10 Burpees, run to green, 30 Merkins, run to tee box til all in with a Mosey back to Shovel Flag.

No additional MARY at the end of the workout.
15 PAX (1 FNG – Beesley)
I was challenged by a good word from a visiting pastor yesterday during worship.  He reviewed the proverb/saying…”If you give a man a fish…you feed him for a day.  If you teach a man to fish, you feed him for a lifetime.”  He then added another line that I had never heard, “If you train a man to fish…..” No one knew the answer at this point.  He paused and said….”You feed his entire village.”  He then challenged us to learn how to share our faith and what we believe and be ready and equipped to engage those searching for Jesus in a way that we not only feed them, but are able to train them to feed others.  Challenge for the PAX today was for each of us to examine our own walks in faith and decide where we were in this paradigm.  Feeding, Teaching or Training.

Idea for this workout came from a discussion with Shoestring at the Mothership this past Saturday about why we people just don’t do burpees in workouts anymore.  That we have begun to over-complicate the workouts.  I thought…yeah, he might have a point.  Thus, this workout idea was conceived.

Great energy from the group through noticeable groans of discomfort and pain with several PAX endorsing each exercise with “great idea” or “of course” or “recovery?!”  Each PAX pushed himself and each other which is always encouraging to see and be apart of.  PAX encouraged our FNG as well which was great to see.  Toms successfully completed the fastest 10 count that I have heard in an F3 workout.  Also, Toms saved yours truly from swallowing a spider during Ruckership with some clutch spiderweb vision with his headlamp.  Abounding T-Claps to Toms for that one.

Prayers requests:  Four Eyes upcoming inspection and praise for his pending contract on their home they are trying to sell.  Prayers for Smalls with a welcome to Memphis.  He starts his new job in Memphis today.  He also has a friend Jake who is battling with his second bought of leukemia in Seatle.  Prayers for Father Abraham’s wife recovering from surgery.  Prayers for Teacher’s Pet as he is leading a group of traveling Chinese students.  Prayers that those that don’t know the Lord will come to know him better during these 2 weeks.

Donut run

Dozen PAX for a dozen donuts
(YHC’s iPhone cut Bootheel out of the photo–it cut a few dozen out of the photo below too. Friggin’ iPhones…)

Quarter-mile, donutty-circular loop by the University of Memphis Library.
Insulin ~25 mIU/L (probably–not a professional or an endocrinologist, but we DID have a professional endocrinologist on site! #bonus).
**SPOILER ALERT** 0 Merlot splashers, because we’re not ’bout that life.



YHC had been wanting to do the Krispy Kreme Challenge since hearing about it in January. It just so happened that our running workout coincided perfectly with Krispy Kreme’s 81st birthday (at least, according to Wikipedia–I wasn’t there). Toms & Gus approved it. No further excuses were needed.

The challenge standard is a 2.5 mile run, the consumption of a dozen donuts, and a 2.5 mile run back to STARTEX.

Given our 45 minute time limit, the following modifications were offered:
Be an adult and make your own decisions
Run for time instead of distance (2x 20 minute runs)
Eat fewer than a dozen donuts
Save donuts for the end

Look at everyone not splashing merlot 25 minutes in

Initially, 10 dozen Krispy Kreme glazed donuts were ordered, but sufficient bitching scaled it back to 7 dozen. Krispy Kreme then generously threw in 6 dozen more. This photo was supposed to show all 13 dozen, but likely cropped them out like how Bootheel got cut from the pic above.

13 dozen donuts. 3 dozen cropped somehow??


Dirty Dozen: Bootheel, Ergo, Costello, Crayfish, Gepetto, Toms, Sir-Mix-A-Lot, Doubtfire, Cowpoke, Orange Julius, Granola, and Garmadon (FNG).

As far as YHC could tell, today was Krispy Kreme’s 81st birthday. There isn’t anything special about the number 81, but there is something special about the way we mark time. Many of us mark significant events with anniversaries and seasons. In fact, today, Sir-Mix-A-Lot shared in the COT that he was celebrating 1 year of sobriety from pornography. How we mark time reflects what we value. YHC encouraged the PAX to reflect on what events they commemorate and may want want to commemorate moving forward. YHC encouraged PAX with 2.0s to think about potential rites of passages, as our culture, for whatever reason, does not have a clear path to adulthood.


For me, today marks the end of a season of waking up earlier than I should, exercising longer and more frequently than I should, and scrolling through more CSAUP arguments than I should. It was an interesting season. Lots of great friendships and memories.


Patches are available.
Register for GrowRuck.

Monkeys on an Escalator

THE SCENE: About 75 degrees, clear with a beautiful sunrise in sight


Baby Arm Circles IC X 15 (forward and reverse)

Daisy Picker IC x 15

Mummy Kicks IC x 20

Finkle Swing

Mosey to bike gate and back to shovel flag


Four Corner Escalator

Combination of Four Corners and an Escalator.  Split into four groups. Four exercises . 10 big boy sit-ups,  run to the next corner on the longer stretches and crab walk to the next corner on the shorter stretches. On the next corner, we escalate  – 10 big boy sit-ups + 20 Bobby Hurleys . Move to next corner  10 big boy sits-ups + 20 Bobby Hurleys.  Move to next corner 10 big boy sit-ups + 20 Bobby Hurleys + 30 Merkins. Move to next corner 10 big boy sit-ups + 20 Bobby Hurleys + 30 Merkins + 40 Squats.  Now it’s time to back down the escalator 40 Squats + 30 Merkins + 20 Bobby Hurleys + 10 big boy sit-ups. The next corner 30 Merkins + 20 Bobby Hurleys + 10 big boy sit-ups, and so on until we get all the way back down to just 10 big boy sit-ups

Howling Monkeys

In a circle, everyone grabs their ankles in Monkey Humper fashion. The first person does ten monkey humpers followed by the next person and so on as in other “ring of fire” exercises, without letting go of the ankles.

Playground Track Mosey + Dips and Incline Merkins

Mosey around playground track with two stops at the long stone picnic tables

Stop 1:

2 sets –

15 x Dips

15 x Incline Merkins

Stop 2:

1 set –

15 X Dips

15 x Incline Merkins

Ran out of time for Mary

14 Pax – 1 FNG (Carmen Sandiego)

 “I am the vine; you are the branches. Whoever abides in me and I in him, he it is that bears much fruit, for apart from me you can do nothing.” John 15:5

It’s easy for us to go on auto-pilot with our jobs, our responsibilities, our marriages, kids, etc.  Take to time to abide in the vine, the loving nurturing presence of God. By yourself, in a crowded room, with friends and family, we are always connected to the Vine. He is always there to help us and give us life if we abide in Him.


Four Eyes asked for devotional ideas and 3rd ideas for serving, etc.

Barracks Running Etc Et Al

THE SCENE: The Barracks (U of M Track area), upper 70s and a little less humid than we’re used to lately.

  1. Welcome: I am not a professional
  2. You are participating at your own risk
  3. You are responsible for your own wellbeing
  4. You are here voluntarily, and you are not paying to be here
  5. Know your limits and do the best you can, all exercises can be modified and are only suggestions.


20x SSH, 20 Imperial Walkers, 10 Merkins in cadence, 10 Squats in cadence.


Mosey to pull up bars/benches.

With partner, do 20 pullups each (as many per set as you can, switch, partner help if needed BUT DO 20.

20 lunge+step ups with each leg.


Run to top of garage, meeting by west stairwell.

Alternate 5 burpees, 5 aquaman for the six.

Freddy Mercury: 10 in cadence. (On six, touch knee to opposite elbow)

Merkins: 30 OYO.

Run down stairs to the fountain plaza.

Suicide Sprint: (modify to shuttle run if too crowded) start to first light, then second light, then whole plaza and back to start.

We repeated the pullups, squat-step-ups, and run to top of the garage. Then ran down steps back to startex for Mary.


shoulder taps, HW Side Crunch,


15 PAX: Scout Team, Toms, Snookie, Blart, Handsy, Monk, Cowpoke, Doubtfire, Ergo, Little Nicky, Spock, Crayfish, Bottomless, Soybean, Four Eyes

1 John 5:4-5, “and this is the victory that has overcome the world – our faith. Who is it that overcomes the world except the one who believes that Jesus is the son of god?”

Not our ability or intelligence or interpersonal skills or church skills, but our belief. Hard for me to keep that first, and not to want my actions to have weight. Praying that God will help me accept the gifts he gives instead of trying to manufacture more.


Moleskin: Props to FNG Doubtfire for being really fast, and to my man Soybean for pushing the pace especially on the run back to startex. If you haven’t read Freed To Lead, get on it. Try to implement to “Corner to Corner” and “Mean Mean Stride” when you plan your next Q.

First Nation Run for the win.

THE SCENE: Humid, typical summer day in Memphis

  • 1 lap around the oval office
  • SSH x 25
  • Abe Vigoda’s x 10, increasing speed to Windmills x 10
  • Hamstring, calf and quad stretches OYO

PAX were separated in groups based on self-determined mile time averages.  Groups were: <7 minutes, 8 minutes, 9 minutes, and >10 minutes.  Q then scrambled the separate groups into a line with PAX of varying speeds.  The idea was that the lead runner would set the pace for the line.  The Q would determine when the next PAX would sprint to the front of the line and we would then run the pace of the new lead.  Our target distance was 3.5 miles.

We ran down Zach Curlin –> West on Central –> South on Patterson –> East on Walker –> North on Zach Curlin back to the Oval office.  We did 2 laps for a total of 3.6 miles.

Between laps, we did Merkins x 10 in cadence and had a 10 second count for recovery.  The line was re-scrambled at that time for change in group speed.

Q was at the six and Mary exercises were guided by the PAX, while a few were pushing to all in on the run.
17 PAX (no FNG, 1 Irish goodbye – Four Eyes): Father Abraham, Tomb Raider, Teacher’s Pet, Pirtle, Vocals, Beauty Shop, Mmmbop, Sir Mix A Lot, Toms, Goldilocks, Mr. Belding, Frogger, Soybean, Crayfish, Hall Monitor, Bottomless (Q)

Discussed that the varying speeds and conditioning levels is likened to how each of us is in our daily walks and life situations.  Some PAX are conditioned and ready for more intense challenges and trials while others are working towards that goal.  Still, each PAX was mutually encouraged by each other despite the varying degrees of conditioning.  Idea was stressed that each HIM brings something to the table that encourages, sharpens and betters the HIM around him.

Prayers: Bishop, Mmmbops son, that is being put in a very difficult and abusive situation.  Prayers for Mmmbop to engage that situation with the Spirit.  Prayers for Father Abraham and custody of his daughter
First time to Q at the Barracks and the PAX were all very encouraging towards each other.  Thankful for the PAX that started MARY while I was at the six and appreciate Four Eyes doing that on the first lap around.  Was encouraged by Mmmbop’s perseverance and completing the full run even when given an opportunity to take a short cut.  Spoke the quality of HIM that was represented that day.
Grow Ruck September 2018

More than I can bear!

THE SCENE:  Approximately 78 degrees with light intermittent showers

SSH IC x 20

Imperial Walkers IC x 15

Daisy Pickers IC x 15

Baby Arm Circles IC x 10 (Both directions

Finkle Swings

Mosey around playground track


11s with Bear Crawl/Crawl Bear –

  • Bear crawl across parking lot and perform 10 jump squats
  • Crawl bear back across parking lot, place feet on curb and perform 1 derkin
  • Continue with standard 11s routine (9 jump squats, 2 derkins; 8 jump squats, 3 derkin, etc.) until all PAX get to 1 jump squat and 10 derkins.

– Bonus mosey around playground track

Circle Burp – 

All PAX stand in circle and do high knees. Going counterclockwise each PAX says “down” when he is ready and all PAX drop and do one burpee. We did this all the through twice adding a second pushup to each burpee in the second round.


LBFCs – Little Baby Flutter Crunches (combo of flutter kick and LBCs) IC x 15

Manatee – Superman position, twist back to hold right leg with left arm hold for 30 secs. Twist back to hold left leg with right arm, hold for 30 secs. Recover.

American Hammer IC x 31


11 PAX – Dewey (QIC), MIB, Sir Mix-A-Lot, Crayfish, Bottomless, Teacher’s Pet, Ergo, Pirtle; 2 FNGs – Bye Bye Birdie and One and Done;  1 Willy Loman – Cyclops (from The Fort, SC)


YHQ talked about the importance of honesty. We all need someone we can trust to talk about our struggles. We can go through the motions of accountability without really being honest with ourselves and others. We’ve all got to remember that we’re all human and have faults, and there are those who love us unconditionally (like God loves us) who will accept us no matter what we have to share with them.  Be honest. Don’t hide, it’s not worth it.

Pirtle referred to this as the “I Will Destroy Your Shoulders’ Q”, but personally I’m feeling it more in my legs! Jump squats and bear crawls are a painful combination. Thanks to everyone who came today!

Four Eyes speaking at Second Pres. tomorrow – see Slack for more details

The hardest thing you did at OF before 6:30 today


10 penalty burpees for the AOQ forgetting the flag.

stretching, SSH, baby arm circles
We did a circuit:

  • Station one: CMU squats and overhead press times 25
  • Station B: high knee burpees.
  • Station 4: plank walk around an island
  • Run to and from the Bike Gate
  • Continue circuit
  • At 6, we paired off for Burdened Bear Crawls. One partner does a bear crawl while the other partner pushes against their shoulders for resistance.

100’s, alternating straight leg crunches, multiple mountain climber variations
14 Pax with 2 FNGs (Take Two and Nacho Grande)
Encouragement to look at own beliefs, ideals and values and see where we might be wrong.


“Thirty-Three” workout at the Barracks

THE SCENE:  78 and humid

F3 WELCOME & DISCLAIMER: I am not a professional.  You are not being paid to be here.


  • SSH x 20, Imperial Walkers x 10, Daisy Pickers x 10, Donkey kicks x 10 (on both legs)
  • One mile: 3 laps at a conversational pace, final lap slightly faster
  • Frog hump relay: Split up into teams of 4/5, frog jump to the cone, sprint from cone to and touch pavement, sprint back to tag your partner.  Winning team takes a victory lap; losing team won 33 jump squats and 33 merkins for each respective win.  (teams were mixed up between relays)
  • “Thrill of the chase” relay: choose a partner close to your speed; partner one gets a head start, sprinting out about 5 feet to a cone; once partner one reaches the cone, partner two chases him.  losing partner had 33 air squats and 33 Carolina dry docks for each respective loss. (partner 2 got the head start for the second round)
  • one cool down lap


  • Freddy Mercury (Goldilocks), ABCs (Shoestring), American Hammers (Sir Mix-a-lot), Iron cross (Crayfish), LBCs (Bottomless)
    19 PAX (1 FNG) – Shoestring, Hall Monitor, Vocals, Mr. Belding (FNG), Speaker, Teachers Pet, Father Abraham, Ramen, Scout Team, Bottomless, Crayfish, Jekyll (from South Carolina), Tomb Raider, Pirtle, Bookworm, Squeegee, Sir Mix A Lot, Frogger, Goldilocks
    THIRTY-THREE was the number for any count today because that was the age of my college mentor/discipler at the time of his death.  He meant a lot to me, and one principle he often emphasized was the importance of having 3 types of men in your life: a Paul (older, wiser, willing to speak into your life, can help you avoid bumps and potholes) a Barnabas (An encourager, typically close in age and stage of life, accountability), and a Timothy (younger, can mentor them and speak into their life).  Each relationship is critical to our growth and development as men.
    Shoutout to Jekyll from South Carolina.  He shared about Whetstone and how they’re applying it in his home F3 group.  Thanks for joining and sharing!
    “Wander Ruck” – name given by Shoe Strings for the 9pm-Midnight Ruck and Beer gathering tonight.  Check Slack for details.


THE SCENE: A cool (by Memphis standards) 65 degree clear morning.
F3 WELCOME & DISCLAIMER: Pax were welcomed and disclaimed – no FNG’s, no Phat Pat (again).


Mummy Hops X 20

Baby Arm Circles X 20 (f&b)

Assorted stretching

Pax were separated into two teams to descend the mix a lot ladders. SML supplied a playlist of bangers to keep the intensity up.

Upper Body Ladders

  • Merkins: 10 & descending to 1
  • Dips: 10 & descending to 1
  • Burpees: 10 & descending to 1

Lower Body Ladders

  • Jump Squats: 10 & descending to 1
  • Double-Leg-Lunges: 10 & descending to 1
  • Curbside Calf Raises: 10 & descending to 1

(Switch muscle group at end of each song – ie: when ‘DNA’ by Kendrick Lamar fades out, I switch from the upper body ladder to the lower body ladder until done)

After the ladders were completed, pax participated in an 8 minute ‘First Nation Run’ (fka: Indian Run) in which lead pax carries the speaker and passes it to new lead pax after they change places.

Bear crawl for last 2 minutes.

LBC’s X20

Freddie Mercury’s X 20

Iron Cross X 1min

Jane Fondas X 20

11 PAX, no FNG’s
1 Cor 9:24-27 – don’t run to finish, run to win (in every area of life: physically, emotionally, spiritually, in fatherhood, husbandry, friendship, etc etc)
Had a near splash at the end from Heart Attack, but ultimately kept it in. Next time, perhaps.
ANNOUNCEMENTS: Black ops Opp Thursday morning at SOS (Poplar/Hollywood in Binghampton) – 5am Handsy beatdown (be advised – coed group of college camp staff is included in this beatdown).

Under and Over the Bleachers


Just a lil muggy

Q: Moth Balls


warmorama- ready position move, in cadence, exercise

side straddle hop x15

hill billies x15

windmill ×10

cherry picker ×15

squats ×10

pushups ×10


Lil mosey to the bleachers

pullups ×15

LBC ×30

On the Bleachers


american hammer

side squat


jump up

flutter kick

run up, down, around bleachers 5 laps

Rinse and repeat starting at pull-ups (2x)


flutter kick (30×)

LBC (30x)

nolan ryan (20x)

Freddy Mercury (30x)

Jack Knife (15x)


PAX in attendance: Mm Bop, Mamas Boy, Sir Mix-a-lot, Father Abraham, Bruce, Shoe String, 4 Eyes, Bottomless, Toms, Crayfish



Talk about Jesus: After we have the redemption part of our life story complete it can be easy to get lazy and discouraged by living our faith in the mundane. God wants to give us new life daily, and be refreshed in our faith. It’s good to have God as a part of our everyday living, and his mercies are new every morning.


But did you die?


Memorial Day workout at The Barracks.