Tour de Gaisman

THE SCENE: Chilly 50 degrees at first.  Then layers started being shed

F3 WELCOME & DISCLAIMER: Disclaimed and done

SSH IC x30
Daisy Pickers x30
SSH IC x20
Merkins x20
SSH IC x10

Pax moseyed around the unknown official mileage of the track at Gaisman Park.  YHC wanted to show off the beautiful features of the park including 3 fully lit baseball fields that also have soccer goals, tennis court, pool, playground, running track(not a mile), and a memorial to those who served in Vietnam. To make sure the pax got the full experience we did the following:

Merkin Mile: Every quarter mile, stop to perform 25 merkins on YHC count. (100 total)
Squat Mile: Every quarter mile, stop to perform 25 squats IC. (200 total)
BBS Mile: Every quarter mile, stop to perform 25 big boy situps OYO. (100 total)

We finished the very last set of 25 at exactly 6:15.  YHC has impeccable timing.

6 pax: Shoestring(YHC), Squeegee, FourEyes, Bookworm, Mothballs, Park Bench

YHC was in Puerto Rico the last week with my mom.  One of the things I learned was to be content and have joy where the Lord has me.  I can see how at 68 years old, my mom still doesn’t know what is next and what is her purpose or where her joy will be found. It was a reminder for me to find joy where the Lord currently has me.  He has a plan and that is for my good and His glory.  I can be ok with not seeing every inch of the plan but knowing that God cares for me and wants the best for me.  He wants more for me than I want for myself so I can rest that He is in control and find joy and comfort in that.

Squeegee celebrating an anniversary today!!  TCLAPS to him and his wife!!  Mothballs is getting hitched on Saturday!!  TCLAPS to getting married and entering a new season of life!  Praise God for that!


Blazing Bombs

Newest AO: Blazing Saddle. Cold drizzle, 48 degreesish.

Disclaimer was disclaimed.

20 SSH, 20 IW, 15 daisy pickers, 10 merkins in cadence, 10 squats in cadence.

Tha Thang

Discuss APFT

Partner up:

timed 1 min AMRAP pushups.

timed 1 min AMRAP Army situps (then switch w partner)

Mosey to back of field.


50 burpees

100 overhead claps

150 merkins

200 BBSU (w partner holding feet, switch at will, no running)

250 squats

Early finishers take turns doing 5 burpees while partner rests, then switch til 6 is done.

Mosey to Tennis Courts (around the big sand trap, not through).


Flutter kicks, double dolly, shoulder taps.

Mosey back to startex, circle up: 15 Aquaman in cadence.

Cheesesteak, Gus, Soybean, Electron, Nature Boy, Toms, Flatland, Sparky, Pops, Slicnut, U-Rock, Proton, Four Eyes


The decision of how one will respond to Adversity (positively or negatively) must be made beforehand. The Joy-seeker is a Pro who uses Preparedness to get ready for the Adversity he expects and stay ready for that which he does not expect. In contrast, the Happiness-seeker is an Amateur who does not actively anticipate challenging Events, but instead tries to Control them when he finds them occurring in his midst.

Sparky is very fast. Coffeeteria at West St Cafe was glorious. They even let Toms sub out cheesegrits for gravy on the biscuits. This new AO is very far from home so I won’t be there often, but it’s a great spot. Complete with horse statue.

Zoological Dora (Featuring MOTH BALLS)

THE SCENE: The Old Forest cool 69 degrees with a heavy downpour.


Welcomed the PAX to F3, stated what each F is for, then gave disclaimer. Doc Holliday and ISS showed up a little late (YHC moved our Warm-O-Rama, so they couldn’t find us, see below), gave the disclaimer again and explained F3 to the FNG.


Since it was raining, YHC decided to move the warmup circle to the playground for a somewhat less wet Warm-O-Rama.

30 IC SSH, 24 IC LBAC (12 forward, 12 reverse), 15 IC Imperial Walkers, 15 IC Hillbillies, 30 OYO Monkey Humpers

Dora 1-2-3. PAX paired up to complete the sets of each exercise below. While one PAX was working on the sets, the other was running across the parking lot, then completing 5 Gorilla Shuffles before returning.

  • 100 Alligator Merkins
  • 200 Big Boy Sit Ups
  • 300 Squats

On the return to the circle for Mary, PAX did some Dancing Bears (6 steps, then hold each side for a 4 count). Then, Moseyed to circle up for MARY.


10 Crunchy Frogs, 1 MOTHBALLS (spelled with feet), 30 Flutter Kicks Freddie Mercuries OYO for 20 seconds, 20 Jane Fondas (10 each side), 10 count James Bond,  20 American Hammers (thanks Four Eyes), 20 Pickle Pounders (dealers choice to Jailbait)


11 PAX (1 FNG Snow White) Bottomless, Bartman, Four Eyes, Jail Bait, Doc Hollywood, TLC, ISS, MIB, Snow White, Moth Balls, Chioccetti.

Challenged the PAX to think about the places in their life “where they are running towards Jesus” (where are the PAX experiencing, serving, worshiping, and loving The Lord). Then, YHC asked them “where are they running away from Jesus” (the places where they are trying to keep things
“secret” or the ways they are avoiding God’s call in their life).


It was great to have a cooler morning,  even thought there was a heavy downpour. Dancing Bears were a great addition to the workout. YHC plan on using them again. Grateful to work alongside HIM like those in the Old Forest.

No Announcements.

GrowRuck 12 – Grow School Workout

On September 22, 2018, F3 Nation’s GrowRuck Q (Bono), Weasel Shaker (Slaughter), and Nantan (Dredd) led 62 PAX in a 60-minute beatdown at ECS. This is what happened, in Bono’s words.

GrowRuck 12 Memphis Workout

It was 0700 at Evangelical Christian School in Cordova, TN. The pax gathered near the entrance to the astroturf field engaging in that nervous mumble chatter that occurs when men don’t know exactly what to expect. This was the beginning of GrowSchool and GrowRuck 12. 62 men joined us for the disclaimer…

We always begin with the Disclaimer. Here’s a version the Q sometimes uses: “Welcome to F3Nation. We are a free, peer-led workout, which means that even if you think I look like a stud, I am not a professional. This will be difficult and I recommend you get in your car and go home. Or you can modify as needed and watch out for your brothers beside you. We leave no man behind, and we leave no man where they are. Pay attention to the Q. Pay attention to what your body tells you.”

The Thang
Follow Me/Shock & Awe – The unexpected is part of what we expect during a GrowRuck. A “Follow Me” run allows us to break a normal routine of doing 20 Side Straddle Hops IC. We circled up at the football practice field and started with a warm-up of 10 Burpees OYO. Next we continue with 8 Burpees IC (6-count); Then we continue with 6 burpees. The pax started to figure out the routine and determined that next we would do 4 Burpees. Before the final round, the pax had to guess the count – NOT 2 burpees, but 10 burpees. Never think the finish line is the finish until you hear “recover”, aka “Get prepared for the expected, BE prepared for the unexpected.

Counting Cadence – Next Dredd gave a quick overview of counting cadence. He reviewed the reasons WHY we count cadence and led the pax through a series of exercises. Throughout the workout we had several pax come up at count cadence and learned that even though Dredd almost always does a 4-count cadence, a Q can use a “tempo” cadence if it works for the exercise. After that we did another “follow me” to the track.

Dirty McDeuce – The Dirty McDeuce is made up of 4 sets of 3 exercises done to 12 reps. Each set has one chest exercise, one leg exercise and one core exercise. After each set of three exercises, you run a lap of a track or whatever else is handy (parking lot, etc.)
1st Stop – Merkins, Squats, Flutter Kicks
2nd Stop- Carolina Dry Docks; Mule Kicks, Freddy Mercurys
3rd Stop – Wide Arm Merkins, Jump Squats, “Oh Yeah!! IC. This time we made sure to connect with another pax on the mosey around the track.
4th Stop – Merkins IC, Squats IC, Flutter Kicks IC – This round was done IC with three locals leading the way.
Then Gus led everyone around the track to mosey as a TEAM, it became a side shuffle, hand holding effort. We learned why the “Rule of 3” is key in leading a large group of men, because as the Q whispered changes to Gus, it was harder to communicate and meet the standard. The pax did not meet the standard, so the Q led the pax in 10 burpees IC. The pax then moseyed to the luxurious astroturf field for a final evolution. On the way we stopped for the 6 and pounded out 59 4-count flutter kicks (that’s about how many men registered for the Tough challenge originally…”Be prepared for the unexpected…”

Bear Crawls – The final evolution was modified to become a bear crawl to the 45 OYO and followed by a team bear crawl back. On the way back the men determined that pausing at the yard lines became a good way to stay together, which was a skill used early on in the Tough that evening.

6MoM – Slaughter finished out the last 3 minutes with some of his favorite ab exercises. The trick here is by not “recovering” the burn was compounded, even in 3 minutes. Remember to make things difficult, so “no man is left where we found him.”

COT/BOM – Thanks was offered for the pax, safety, and strength. We got to sing “It is well” and all was well.

Co-Qs – Bono, Dredd, Slaughter
Memphis PAX – Shoestring, Uncle Rico, Pops, Halpert, Short Timer, Commie, Choker, O Positive, Bruce Wayne, Tiger Lily, Cheesesteak, Slicnut, Soybean, Speaker, Nature Boy, Tomb Raider, Toms, Captain Obvious, Handsy, Woody, Gilligan, Snowman, C-Lo, Mama’s Boy, Renfro, Daniel Tiger, Tree Hugger, Bookworm, Woodpecker, Bombay, Gus, Lazarus, Harbaugh, Teacher’s Pet, Thundercat, Nickelback, U-Rock, Sleep Number, Phat Pat, Carport, T-Swift, Four Eyes, Pronto Pup, Bottomless, Snookie, Laettner, Meter Maid, Geppetto, Orange Julius
Willy Lomans – Kramer (STL), Sheldon (STL), Halfpipe (Jackson MS), Duck Tales (Chattanooga), F150 (Dallas), Boy Scout (Houston)
FNGs (4) – Rock, The Seeker, Mercy, Young Lucille

Moleskin – Jocko once said, “Life is like burpees, you fall down and get back up. You fall down and get back up.” This group of men started with a bang and at this workout and never disappointed the F3Nation pax. We figured out how to do burpees, how to count cadence, how to recover when falling by diving. We moseyed with brothers, we muscled through 59 flutter kicks when they were not expected. We were men enough to hold each other’s hands (man the Q was surprised when that took place) and we began to learn the power of connecting with a brother by asking him questions and leading through love. When we had to work as a team, it seemed like the pax was given a heads up on the bear crawls, because the Q didn’t give directions, the pax organized themselves. This was a Sua Sponte occurrence that continued to take place as the Individual Initiative (I2) took place over the next 24 hours through the challenge.

This weekend was one of the most rewarding, difficult things the Q has participated in. The bonds of brotherhood and friendship that started with the Friday Night 2nd F really culminated at the service on the Mississippi led by 4 Eyes at the end of the Tough. YHC is proud to call all of the F3 Memphis, St Louis, Dallas, Houston, Jackson, and Chattanooga, pax a brother.

Thank you my friends. SYITG – Bono 

Reznor VQ

THE SCENE: Cool morning with an extra dose of dew in the grass

25 Side straddle hops in cadence
10 lunges each leg on your own
10 Merkins in cadence
10 burpees on your own
1 lap around the track


-Mozy to soccer field, find a partner
2 times down and back: Wheelbarrow crawl, switch, zombie walk, spring

2x The Beast: 6 exercises, 6 reps, 6 stops, 4 lines
-Spring to each line. Focus on form.
-Exercises: merkins, squats, V-ups, Carolina dry docks, lunges, Rosalitas
-Hold elbow plank till all in

-Mozy to parking lot
Roxanne Merkin challenge (3:15)

30 flutter kicks in cadence

PAX Count: 16
FNG Name: Cooties


-As men, one of the biggest battles we will face in our lives is the battle for our mind.
-Our lives are going in the direction of our strongest thoughts.
-Is your inner dialogue controlled by negative and critical thinking or by positive and godly thinking?
-Life is 10% of what happens to you and 90% of how you respond.
-Take every thought captive to obey Christ (2 Cor. 10:5)
-Capture rebellious thoughts, throw them out, and replace them with truth.
-As a man thinks within himself, so he is.


Four Portals of Tiger Lane

THE SCENE: It was dark and warm. In the distance, a gaggle of PAX were seen running down Hollywood, migrating south from the Old Forest.

F3 WELCOME & DISCLAIMER: These happened, Cheesesteak! Get off my case!

We assumed the plank position, and YHC asked the PAX what they thought the concept of being a High Impact Man meant. We talked about making a positive impact on our communities and neighbors. Then we talked about how making an impact usually comes through intentional relationships.

Mountain climbers IC x16
SSH IC x20
Imperial Walkers IC x15
Hillbilly IC x15
Arm circles x10 frontwards and backwards

Pair up! PAX were instructed to discuss and name two individuals whom they want to impact in some way – maybe a child, maybe wife or girlfriend, maybe a neighbor. Loooooong mosey with your buddy to Tiger Lane – good chatter. 

At the Four Portals, we each selected a section of portal wall and did the following:

Jump-up burpees (burpee in front of the wall, jump onto the wall at the end of the burpee) x15
Derkins x15
Dips x15
Incline Merkins x15

Rinse and repeat with 10 reps then 5 reps.

Mosey over to grassy expanse for a little burpee catch-me-if-you-can.

Same partners, P1 heads downfield running backwards. P2 does 3 burpees then chases down P1. When P2 is caught, he does 3 burpees while P1 runs backwards. Etc until we reach the sidewalk at the end. Rinse and repeat going back the other direction.

Mosey over to fountain, whose walls are 2-3 times as tall as the portals. 25 derkins OYO.

Loooong mosey back to the rugby pitch with your partner. PAX were instructed to tell their partner one action they would take this week to impact the people they identified earlier. I said I would take my oldest son out somewhere to talk about becoming a man and being responsible and reliable. I also said I’d have a conversation with a widow at church about her finances and what kind of support she needs.

We stopped at the rugby field for some Mary.

Flutter kicks x30
Heels to the Heavens x20
WWI Sit-ups x20
American Hammers x20 (Thanks, Four Eyes!)
Burpee IC x10
Pickle pounder x10

AYG sprint back to start point.

8 PAX, no FNGs

YHC encouraged the PAX to follow through on the actions they talked about with their partner, and to hold each other accountable over the next week. 

The Sandlot never disappoints, mainly because the PAX never disappoint. Prayers for Alcy Ball Development Corp, who are trying to buy a house to use for offices. Prayers for the PAX to be active and productive at work and home. Some got Squatober reps in after the pic, then we headed to the nearest donut shop. 

11’s On The Hill At The Ruins


Cool – 60 degrees. The rain slowed to the slightest drizzle before we began and stopped all together after warm-o-rama.


Did it including sharing the mission of F3.


  • SSH (IC) – 50
  • Daisy Pickers (IC) – 15
  • Hillbillies (IC) – 15
  • LBAC’s (IC) – 10 forward, 10 reverse
  • Mosey to the top of the hill (wear most Q’s lead some hill sprints…just across Riverside drive from the south side of Beale Street Landing)


11’s with BBSU’s and and Absolutions

  • Perform 10 BBSU’s at the bottom of the hill.
  • Sprint up the hill
  • Perform 1 Absolution (what’s that? Search “absolution” in the Exicon…)
  • Mosey back down the stairs
  • Rinse and repeat, decreasing BBSU’s by 1 each time and increasing Absolutions by 1 each time until all PAX reach 1 BBSU and 10 Absolutions.

We finished that with time left so moseyed back to the Spaghetti Warehouse parking lot. Using the railing in front of the Spaghetti Warehouse each PAX performed 10 Australian pull-ups. Then ran to the other side of the parking lot and back. Then perform 9 Australian pull-ups, run across parking lot and back. Rinse and repeat until Mary. Most PAX got down below 5 reps before we had to stop for Mary.


  • Crunch Jacks (IC) – 15
  • Hello Dali Lhama (IC) – 25
  • Double Dolly (IC) – 10
  • American Hammer (IC) – 10


8 PAX: Toms, Socks, Jail Bait, Sir Mix-A-Lot, Four Eyes, Old Man Hitch, Cheesesteak, Handsy (QIC)


Proverbs 14:23 – “In all toil there is profit, but mere talk tends only to poverty.” This is not just financial… physically, emotional, mental, etc. We must give 100%, it will be hard but worth it. Specifically, as it relates to F3 workouts, I’ve been personally challenged with how often I cut corners. I get sloppy on form. I will never get stronger, healthier if I cut corners. And, as a metaphor for life, if we can consistently push ourselves to do hard things, to toil during these gruesome bootcamps every week, we know that there will be fruit. We will be healthier, stronger, etc. But let’s not stop there – let these workouts remind us of the need to work hard and toil in ALL areas of life. Will you have that hard conversation that you know needs to happen? Will you put your phone down and play with your kids or listen to your wife? Will you do hard things, knowing that they will be hard, but that they will be profitable? We must do that if we are to be HIM.


The Ruins is an awesome AO. So much variety to choose from and beautiful scenery right on the river. If you haven’t even posted here, it’s a must! Also – I love the guys that regularly post here. Such a solid group of HIM.

Check the PREBLAST for any current announcements.

Sprint and Splash in the Tower of Terror

THE SCENE: Still warm and muggy, but hints of fall in the breeze…

Did it, including sharing the mission of F3


2 laps around the track followed by about 5 minutes of stretching.


***Not sure what the taper and stretch crew did after this…Bottomless knows.

Mosey over the the Tower of Terror (parking garage)

  • Perform 15 SSH (IC) to get our heart rate back up a bit.
  • Sprint up TWO full lengths of the garage (all the way up first ramp, turn the corner and keep going until you reach the top of the second ramp. It’s probably 400 meters uphill. 60 seconds of recovery.
  • Repeat up the next two full ramps to the top. 60 second recovery
  • Sprint all the way back down to startex. 90 second recovery.
  • Sprint all the way up ONE full length of the garage. 30 second recovery. Repeat 3 more times until at the top of the garage.
  • Sprint all the way back down to startex. 90 second recovery.
  • Sprint HALF way up the first full ramp. 30 second recovery while walking to the end of the ramp.
  • Sprint HALF way up the second ramp. 30 second recovery.
  • From that point, spring all the way back down to startex.
  • In total, we covered almost 2.5 miles, most of that sprinting.

From there we moseyed back to the pad at the track for some Mary.


  • Peter Parkers (IC) – 15 (started slow, got faster)
  • Crunch jacks (IC) – 15
  • Freddie Mercury (IC) – 15


Four Eyes, Beauty Shop, MIB, ISS, Doc Hollywood, Pirtle, Crayfish, Yard Sale, Blart, Snookie, Park Bench, Tomb Raider, Bottomless, Soybean, Sir Mix-a-lot, Cockapoo (FNG), Handsy (QIC)


Difference between toxic shame and healthy shame – toxic shame finds it’s identity in mistakes and shortcomings. Healthy shame acknowledges imperfection but doesn’t put it’s value or identity there. Keeps pressing on to love, serve, work hard, knowing that you are making a difference even if you make mistakes along the way.


Sprinting up the garage is ROUGH. but good.

See Pre-blast for info about all the GROWRUCK12 events this weekend! Lots of ways to participate!

College Days Workout

THE SCENE: Weather was great this morning!

For warm-ups we started of with a little Ric Flair shout.  Woo!!!!

  • Daisy Pickers IC x 10
  • Right Over Left IC x 10
  • Left Over Right IC x 10
  • Little Baby Arm Circles IC x 10
  • Mosey .25 mi

Pull -up – 50

  • Partner 1 – as many pull ups as possible (others doing pull ups can offer to spot to help as needed)
  • Partner 2 – lap around the parking lot
  • Then swap…go until team reaches 50 total pull-ups

Plate abs – 75

  • Partner 1 – as many plate abs as possible
  • Partner 2 – lap around the parking lot
  • Then swap…go until team reaches 75 total plate abs

American Hammer – 100

  • Partner 1 – as many american hammers as possible
  • Partner 2 – lap around the parking lot
  • Then swap…go until team reaches 100 total american hammers

American push-ups – 150

  • Partner 1 – as many push-ups as possible
  • Partner 2 – lap around the parking lot
  • Then swap…go until team reaches 150 total push ups

Last leg

  • Partner Squat Jams  50yds
  • Broad jump Burpees  50yds
  • Lunges 25yds


  • Flutter Kicks IC x 10
  • Hello Dolly IC x 10
  • Little Baby Crunches IC x 10

12 PAX: ISS, Mirage, O Positive, Handsy, MIB, Book It, Doc Hollywood, Four Eyes, Crayfish, Bottomless, Nancy Drew, Trojan

1 Corinthians 12:14

” For the body is not one member, but many”

95% of today’s workout consisted of teamwork. The body of Christ is supported by people not one single person. If the body of Christ is made of many people, what makes us think we can move forward our company alone, what makes us think we can lead our household alone, what makes us think we can operate alone and accomplish the life that God has called us to live. I challenge us to have a team oriented mentality like our God has. We cannot journey this life alone so do not try! We are one, we are strongest working together in unity.

Thank you for this opportunity to lead and all the people who played a role in making this day such a success!

Taper Time

THE SCENE: a pleasant 75° and wee bit gloomy

SSH IC x20
Daisy Pickers IC x15
Daisy Shuffle IC x12
Hill Billies IC x15
Imperial Walkers IC x15
Tempo Squats IC x10
LBAC IC x10, Reverse IC x10
Mosey .5 mi
Sprint 50 yds.
Squats OYO x10
Four Eyes & Toms did 5 pull-ups on the rugby pitch crossbar

Mosey .25 mi
Dips IC x20
Merkins IC x10
Soybean & Chioccetti did 5 Git-Outs in the pool

Mosey .25 mi
Squats OYO x10
Mosey up the ramp
Arms-raised Squats OYO x10
Mosey down the ramp
Shoestring & Mothballs did 10 wet Merkins

Mosey .25mi
Crawlbear up a berm x 2

Mosey to the Sandpit
Sprint across sand (40yds), 5 squats, sprint back, rest (90 seconds)
Sprint, 10 squats, sprint, rest (60 seconds)
Sprint, 15 squats, sprint, rest (60 seconds)
Sprint, 15 Merkins, sprint, rest (60 seconds)
Mosey back to start

Leg stretches
Back stretches
Daisy Pickers
7 PAX (0 FNGs): Mothballs, Chioccetti, Soybean, Toms, Shoestring, Foureyes, Hitch
The Q spent last night doing some menial chores and complaining to his M about how the next 3 months won’t afford him a break. Work, travel, kids, life in general, it’s all just cramping his leisure! Convicted by his own whining the Q was compelled to admit to his lack of manliness and his blatant disregard for the Lord’s Sabbath, an entire day intentionally set aside as a break, for rest.
Upon realigning himself this morning through some brotherly work, the Q is committing himself in the accountability of his brothers to intentionally observe the Sabbath over the next 3 months and quit bitchin’ about not getting breaks, especially to his M, whose job is much harder than his.
God gives us work just as He gives us rest. Isaiah 40:30-31
Never stand across from a Ranger Panty-clad PAX during Hill Billies.
Rugby Crossbars are way up there.
It’s way easier to watch Git-outs than do them.
I should have made the Wet Merkins into Wet Hand-release Merkins.
Crawlbearing uphill is the pits.
0 burpees today, your welcome.
GrowRuck12 is this weekend. We still have room during the Ruck!
F2nd event Friday 7-10P at Carolina Watershed Brewery (OYO tab)
F1st event Saturday 7-8A at ECS Dredd-led beatdown
F2nd event Saturday 8:30-9A at ECS after beatdown, breakfast (bring $3 if you aren’t signed up for GrowRuck)
F3rd event GrowSchool 9-11A at ECS great chance to soak up some leadership wisdom
CSAUP event GoRuck Custom Tough 6P-death at Tom Lee (sign up! if not, come support Old Ballz O Positive as he supports the Cadre, drink beer and throw shade, under no circumstances should one encourage the PAX…at all)
F3rd event Worship after patching led by Foureyes, presumably at Tom Lee