Coupon Fest (9/18/19)

THE SCENE: A not-so-muggy Wed morning at OldForest

SSH, Daisy Pickers, Imperial Walkers, HillBillies, Windmills followed by short mosey around the North OF asphalt sidewalk
Paired up and each pair grabbed a CMU

Completed following set of exercises Dora style, with one partner on task while other partner moseyed around North OF asphalt sidewalk

  • Blockies (aka Burpee Thruster, Burpee w/CMU) x 100
  • Coupon Swings (like a kettle bell swing but with CMU/coupon) x 100
  • Coupon Squat (air squat while hold CMU/coupon) x 100
  • Coupon Jump (box jump with CMU/coupon as the box) x 100

Followed by “Catch Me If You Can”–one partner moseys with CMU/coupon while other partner does WW2 sit-ups x5 then catches up to other partner and they switch tasks.  Continues until pair complete 1x around sidewalk

LBCs x25, Boat/Canoe, Freddy Mercury x 20, American Hammers x20
22 PAX (no FNGs): Dewey, Altar Boy, Handsy, Upgrade, Toaster, Bottomless, Goose, Easily Amused, One and Done, Mudslide, Four Eyes, Crayfish, Chioccetti, Teacher’s Pet, Thibodaux, Pirtle, MIB, Lodge, Kingpin, Barnum, Frisky, Doc Hollywood

Romans 12:1 “I urge you, brothers, in view of God’s mercy to offer your bodies as living sacrifices, holy and pleasing to God–this is your spiritual act of worship.”  My boy Dewey forecasted us being “taken to the slaughter” this morning for the workout, which reminded me of this verse.  Our lives should be lived as sacrifices to God…not to earn his love, or his forgiveness, or his favor, BUT because He has already loved us and given us forgiveness through Jesus.  This gives us the freedom and the motivation to live lives that please Him.


Barracks Miles for Breakfast (VQ)

THE SCENE: Somewhere between soupy and pleasant. Shared the track with ROTC groups.

  • SSH x30 IC
  • Arm Circles (F&B) x20 IC
  • Inchworm x5 OYO
  • IW x15 IC
  • 400m warmup mosey


  • Merkin Mile:
    • 4x400m with 25 merkins following each lap
      • Last two laps faster than first two
      • Hold plank after final 400 until all in
  • “Pull Up” Mile:
      • 4x400m with 5 pull ups and 20 squats following each lap
        • Last two laps faster than first two
        • Hold plank after final 400 until all in
  • Strides:
      • 2 laps (800 meters total)
        • “Stride” 100m straightaways at mile race pace (ease in for first 5 seconds, ease back down for last 5 seconds)
        • Jog 100m between straightaways for recovery
        • Focus on form during each stride

Ran a tad bit short on time. Abbreviated Mary:

  • Low Plank x30 OYO
  • LBC x30 OYO

12 PAX present: Upgrade, Altar Boy, Park Bench, COBOL, Four Eyes, Pop Tart, MIB, Chioccetti, Squeegee, Doc Hollywood, Easily Amused, Peekaboo


Word to focus on today: Discipline

    • Definition:
      • Control gained by enforcing obedience or order
      • Orderly or prescribed conduct or pattern of behavior
      • Self-Control
    • According to Jocko Willink (decorated SEALS commander, Motivator, Speaker, Author) Discipline equals Freedom. Check out his podcast.
      • The only way to get to a place of freedom is via discipline.
      • If you want financial freedom, you have to have financial discipline. In order to have more free time, you have to follow a more disciplined time management system. You also have to have the discipline to say “No” to things like clickbait on social media, procrastination, unhealthy food, negativity, wastefulness, too much coffee, etc.
    • 2 Timothy 1:7 For the Spirit God gave us does not make us timid, but gives us power, love and self-discipline.
    • Encouraged the PAX to think about how this can by applied in their lives today. Whether it be with food self-control, spiritual growth, at work, with finances, child raising, etc. I know I have a need for more discipline in all of these areas.

Learned a lot by VQing. Great support and suggestions from the PAX.

Out of towners at the Barracks

THE SCENE: Perfect temp.  Full moon.  Perfect gloom.



SSH IC x30
IW IC x15
Daisy Pickers IC x15
Mosey around the track(high knees and butt kickers)

Mosey 400m & 10 Merkins
Mosey 800m & 10 Merkins, 10 BBS
Mosey 800m & 10 Merkins, 10 BBS, 10 Squats
Mosey 800m & 10 Merkins, 10 BBS, 10 Squats, 10 Burpees

Mosey to the Parking Garage.

Parking Garage Suicides. Mosey to next level, 3 burpees at the top of the ramp. Mosey back to the bottom.  Rinse and Repeat til you reach the top level.

LBC’s IC x20
American Hammers IC x10

13 Pax.  1 Willy Loman from Durham, NC- Dial Up. 2 FNG’s- Dry Rub and Duck Master

YHC has to preach this weekend and in the sermon, the scriptures for this week include the question of all questions from Jesus. First, Jesus asks, “Who do people say I am?” and then “Who do you say I am?”  It is a question we should ask ourselves if we say we follow Jesus.  Who do we truly believe He is? As men, we also ask that question of ourselves.  “Who do people say I am?” is a thought YHC has often.  We all get to rest easy in that answer if we believe that Jesus is the Christ.  We find our identity in Him, not in who people say we are.

Dial Up from NC reached out to YHC earlier this week and asked if we could do a little more than just running since he was bringing two FNG’s.  YHC obliged.  We did run quite a bit(3.5 miles) and did some PT mixed in as well.  Dial Up went Beast Mode on the workout! Altar Boy was dead set on naming one of the FNG’s “Memphis BBQ”.  YHC wasn’t feeling that name for our FNG, so we compromised with “Dry Rub”.  I feel like we all won.

I forgot.  Like always.

Two Years Since

THE SCENE: What a scene! It’s definitely still Summer.

Two years ago today, I showed up to my first F3 workout at Sea Isle Elementary. I saw no cars as I approached the school. Upon passing the school and turning around, I saw a truck pull around back, so I followed. What I saw was a dozen or so men standing around in a dark parking lot in the middle of a tropical depression.

Irma had made landfall as a Category 3 hurricane in Southern Florida, then slowly churned through the state, into Georgia, across Alabama (hurricanes really DO hit Birmingham), and finally into West Tennessee. 

Around the same time Irma was making landfall, my friend Jared told me about a new workout group in Memphis. Our mutual friend Rob (AKA Granola) had been and told Jared about it. My fitness had been very inconsistent. I’d run or lift for a couple months, then stop. Ride a bike for a few months, then stop. I never really enjoyed any of it. Group fitness did not appeal to me, but nothing else was working. As an introvert, I had some apprehension about showing up in a dark parking lot, in steady rain, with a bunch of strangers. Jared had promised to be there, and indeed, he was, along with two other new guys. I got out, joined the circle, and tried to do what the Q said to do.

Today’s workout was heavily inspired by that workout, which happened to be Four Eyes’ VQ. I added some things, because we’re all a bit fitter these days, and I left some things out, because the ankle scratchers are still the worst. You can read more about that day here:


During the Disclaimer, YHC noticed Four Eyes’ shoes were untied. YHC instructed Fourest to tie them while we all held plank. Once the shoes were tied, we took a quick mosey to the Sea Isle Elementary rear parking lot, where it all began. 

Toms: “You meticulously researched the original backblast, didn’t you?”
YHC: “You know it.”

SSH x20
Imperial Walkers x16
Windmill x10
Cotton Daisy Pickers x10
Four Eyes did “Split Straddle Hops”, but I don’t know what those are, so we skipped them!


Just as we were approaching the playground, one of Memphis’ Finest was checking out the area. At first, I assumed we’d been reported for being on the school lot. We’d been kicked out of there in the past, but that seemed like an awfully quick response time. He was shining his flashlight around. YHC and Photoshop approached him. 

Officer: “Have you seen a man and woman walking around?”
Photoshop: “No.”
YHC: “No, just a single female dog-walker.” 
Officer: “Alright, if you do, give us a call. Sorry to bother you all.”
YHC: “Sure thing, no problem.”

Such a gentleman. Even apologized for interrupting my weinke!

Partner up! Snookie and I teamed up (half of the 9/12 quadruplets). I don’t know how he did at this routine last time, but I know I sucked at it. Today, we knocked it out! 

Partner 1 started on exercises. Partner 2 ran to the dog park fence (RIP baseball!), executed a single star jump (shouting “I’m a star!”), and ran back. 
Burpees: 50
Overhead Claps (holding Al Gore): 100
Merkins: 150
Big Boy Sit-ups: 200
Squats: 250

During the merkins, a couple was approaching on the track. They had a dog or two. They never passed us. The Officer didn’t say anything about a dog, so we assumed it was not the fugitives.

There was some chatter about teeth brushing. I don’t know what that’s about. Everyone brushes their teeth!

Flutter kick until all-in. 

Next up, P1 executed 5 burpee box jumps (burpee in front of a bench, then jump onto the bench) while P2 flutter kicked. Flip-flop for 4 rounds total.

Mosey back to the shovel flag. Around halfway, we stopped for some shoulder taps.

Shoestring (I think): “No one does these anymore.”

Alternated Carolina Dry Docks and wall sits. 
10 CCD, wall sit, 10 Overhead Claps
9 CCD, wall sit, 9 Moroccan Night Clubs
8 CCD, wall sit, 8 OHC?
7 CCD, wall sit, 15 Cherry Pickers (7 is too few!) (insert obligatory complaints about patterns from Gus)
6 CCD, wall sit, 16 Cherry Pickers to 0615

16 PAX, one Irish Goodbye

Sua Sponte Leadership – This is when a man leads “of his own accord.”

From the Q Source: “In F3, a Sua Sponte Leader is a man who has been freed to Lead. He is a Leader who exercises Individual Initiative (I2) by taking action in furtherance of his Group’s Articulated Purpose without specific instructions. He initiates Movement toward Advantage for his Group in the absence of explicit authority because he is that rare man who will Lead with or without another Leader to direct him. He is That Somebody.”

Are you That Somebody? There are plenty of opportunities to lead that way in F3. Are you leading that way at home – in your marriage, in your parenting? Are you leading that way at work? In your community? Stop waiting for orders and get to work.

We balled up, offered thanks to the Sky Q, and asked his blessing on our day. 

During my first workout, I could barely get through the BOMBS routine. I was partnered with Jared (two FNGs should never be partnered together!), and he definitely did 75% of the reps. I don’t remember doing any burpee box jumps, so I assume I was just laying on the ground hoping to die. I didn’t, and in the COT, Jared was trying to get me named Bean Counter. When I said I was from Martin, Gus or Bruce or both suggested Soybean. Jared named himself Phat Pat somehow. Snookie got named Snookie cause he’s from Jersey. The other FNG was named Way Way Back because of station wagon road trips, I think. 

At F3, I’ve found what I was looking for in consistent fitness – the workouts are usually fun and the accountability keeps me posting. What I didn’t know about myself two years ago was how isolated I was from meaningful male relationships. Most of my best friends are men I’ve met in F3 in the last two years and the number of men I’m in relationship with has grown massively. That’s what really keeps me engaged and it’s been a huge encouragement for my life in general.

Today was fun. I enjoyed the company and the mumblechatter. Thanks to Photoshop for bringing coffee and doughnuts. Thanks for showing up. Keep posting!

VAPE tonight. VAPE forever!

Legs, Pull-Ups, Gender Reveal

THE SCENE: Blazing Saddle, mid 70s, cool breeze when we stepped out of the stables. 


I am not a professional, you exercise at your own risk, you are responsible for your own well being, anything I say out here is merely a suggestion. 


SSH, Squats, Imperial Walker, Daisy Picker, Finkle Swing,, Merkins. stretch legs. 


  • Mosey to stadium for 3 rounds of leg stuff. 
  • TABATA: Legs, three rounds at 20 sec per exercise, 10 sec rest
    1. Calf Raises
    2. Right leg squat  (single leg squats, alternate leg each rep)
    3. Left leg squat
    4. Jumping lunges
    5. Right step-up-jumps
    6. Left step-up-jumps
    7. Side lunges (alternating)
    8. Jump squats/bobby hurleys
  • Mosey to pullup bars: Partner up. 
    • 5 rounds:
    • P1/P2 alternate pullups for 2 min (Take turns doing 5 reps each, modify up/down). Aid by holding feet if necessary. 
    • p1/p2 do 1 min of Merkin variations. 
      • Merkins
      • Diamond Merkins
      • Dry Docks (handstands if you bad…)
      • Wide Merkins
      • Merkin-Fives w partner. 
  • Remaining time: Mosey back to startex: Deconstructed burpee circuit: two groups, line behind dumbbells. 
    1. 4 each arm: Single arm burpee-press (devil press) w 35 lb dumbell (modify: burpee)
    2. Squat jumps (Up: tuck jumps, down: squats)
    3. Groiners
    4. Merkins

Only had two min to finish this, we made it through 3 rounds. 

MARY: Nope. Not today. 


 8 Pax, Four Eyes on Q, Tomb Raider, Flipper, Rainout, Swipe Right, Roots, U-Rock, Woody


I am struggling a lot to stay focused on some big goals at work this month – they don’t have a deadline and no one is asking me for them, but if I don’t do them our company will suffer. Please pray for focus and that I would be able to say NO to others who ask for time so I can get these big pieces to fall into place. 


Man, 2 min is a long time to do pullups. Great work pressing on and pulling hard. The stable pull up bars are a real treat. This is a fun group of HIM that are really in great shape. Beware PLC in a faithful Kiwanis members parking spot, I almost lost a leg. Also, thanks to the G-Town vactor truck for spraying everywhere to keep the dust down. Blazing Saddle air quality is top notch. Thanks to Tomb Raider for the leftover gender reveal towels? Learn something new every day. 

“It’s Time”.


The Sandiest of all Lots; warm and muggy



SSH x 17 IC


  • 10 Parking Spots + 2 additional alleys were designated a certain exercise/ea
  • PAX would pick a starting Parking Spot to start exercise
  • YHC set timer for 1 Minute for PAX to perform AMRAP their designated exercise until timer sounded
  • PAX would recover then move to the Parking Spot to their immediate left
  • Rinse and Repeat
    • Ex:
    • Merkin
    • Carolina Dry Dock
    • SSH
    • LBC
    • Monkey Humper
    • Burpee
    • Plank Jack
    • Mtn Climber
    • Hand-Release Merkin
    • Rosalita
    • Bear Crawl down about 20 yards then Crawl Bear back* alleys
    • Rinse and Repeat for 2 Minutes/exercise until time expired

Last 4 minutes on the timer counted as Mary

11; Bookworm, Four Eyes, Chioccetti, Goose, MIB, Reaper and O Positive (YHC) for beatdown then Easily Amused, Handsy, Crayfish and Bottomless joined for Mary.



…and a season for every activity under Heaven.

Ecclesiastes 3:1-8


Back to the basics. Glad to have the OF Runners Club join in for Mary; or so they thought. Who knew Monkey Humpers were on the Mary menu?!?! Obviously, they did not.


See: Preblast

Devil’s Staircase Dora Style with Doc

THE SCENE: A beautifully cool morning (Come on fall weather!!) at The Ruins with Doc Hollywood as QIC

SSH (IC) x 36 (I think…cannot be sure since I arrived late, but the PAX in attendance provided a punctual start at 5:30am), WINDMILLS (IC) x10, IMPERIAL WALKERS (IC) x15, HILLBILLIES (IC) x15, DAISY PICKERS (IC) x10, POLKA STRETCH (IC) x10

Mosey on upper side walk and descended to base of North Riverside staircase–the one with 5 flights and 4 landings (…can you sense the foreshadowing?)

Devil’s Staircase Dora style.  One partner does staircase while other partner does various exercises (see below), and they accrue total # of reps in succession with each other (“Dora style”).  Staircase: PAX ascends the 5 flights of stairs, and then on descent stops on each landing for burpees.  Option 1: Descending # of burpees with each flight (4th flight=4 burpees, 3rd flight=3 burpees, etc.) OR Option 2: Modify to 1 burpee at each landing.  Exercises at bottom of staircase with dora style rep count:

  • Bear Crawl 2-step / Bear Shuffle x 100 (assume bear crawl position but PAX takes only one step forward with both arms and legs, and then one step backward to starting position=1 rep)
  • Reverse Lunges x 150 (step back into lunge with alternating legs, each pair=1 rep)
  • Gorilla Shuffle / Monkey Side Step x 150 (from standing position lean forward and place both palms on the ground offset to L or R of feet–like a gorilla or monkey might do–and then shuffle feet in the same direction to offset on the other side of the planted palms, then shuffle back to the original starting side, each shuffle=1 rep, both directions =2 reps)
  • Overhead Arm Presses…AKA “Raise the Roof” for those Gen Xers out there (flex both elbows and place backs of both hands on top of shoulders, extend elbows with hands reaching all the way to the sky, each press=1 rep)

Slingshot run (aka Indian run, Native American run, First Nations run) across Riverside to Tom Lee Park…and then loop around back to base of Devil’s Staircase bc a PAX who shall remain nameless forgot his phone in the grass.  It might have been the Q…

Ascend the staircase or the grassy hill to upper sidewalk and mosey back to Startex.

9 PAX in attendance: Havarti, Dawson, Chiocetti, TLC, Teacher’s Pet, Altar Boy, Mirrors, Four Eyes, Doc Hollywood
C.S.Lewis: “Friendship starts at the moment when one person says to another, “What? You too? I thought I was the only one…”  I was encouraged this week to see other PAX sharing on Slack how they had reached out to or been reached out to by F3 members in times of struggle and need.  We are made for community and relationship, and I need brothers (in F3, at work, in my family, in my community) to encourage me, challenge me, help smooth my rough edges, and keep me accountable.  #IronSharpensIron
Chioccetti apparently thinks he has copyright law for naming any exercise, even if it’s not in the F3 Exicon.  In an effort to maintain unity and promote brotherhood, I let him have his say.  Plus, I was a tad bit late to show up for my own Q, so I guess I forfeited some freed-to-lead rights.
Nothing notable

Negative Split 5K

AO: The Barracks

QIC: Handsy

Muggy, not too hot. But real muggy.

Did it.


  • One easy mosey lap around the track followed by about 5 minutes of stretching.


We ran a 5k with the goal of a negative split after each mile. Basically, run the next mile faster than you ran the previous mile. To do this you have to be disciplined to not start too fast. Otherwise that 3rd mile will suck more than it already will.

This was an individual challenge for the PAX, not a race. We had several PAX of similar speed levels stick together, but most guys went at a pace that was good for them but still challenging. For those who finished early, I had them run another lap or two (or 3 or 4 in the case of Peek-a-Boo!)


We circled up for Mary while a few of the guys were finishing their final laps.

  • Freddie Mercury (IC) – 25
  • Hello Dalai Lhama (IC) – 20

Then we did some more stretching for a few minutes and ended with about 45 seconds of a high plank.


15 PAX – Chioccetti, Four Eyes, Crayfish, Pop Tart, Reaper, Upgrade, Peek-a-boo, Dewey, Altar Boy, MIB, Goose, Bottomless, Handsy (QIC), Pirtle (IG), Boo-ya (IG)


We had to be very disciplined to not start our run too fast in order to finish well. We should apply that same discipline to all aspects of our lives. We can’t jump right in to everything full throttle or we might not have enough left in the tank to finish well.


This was a fun and challenging workout…I was encouraged that all PAX worked hard and pushed themselves to hit those negative splits.

See pre-blast for more announcements.

A glorious Day for a bowl of Merkins!

THE SCENE: Dark and wet but very cool.



> Light  mosey from Gazebo to open field area.

> chumbawumba up down’s (Failed)

>High Knees



MERKINBOWL nitty gritty.

  • Bear Crawls (to marker w/ back pedal back then rinse and repeat with Sprint back)
  • F**** Catalina Wine Mixer (x10 IC)
  • Caterpillar (Each PAX thru 3x)
  • Merkin Gasser (Sprint to marker, perform merkin rinse and repeat x7)
  • Light mosey back to Gazebo for Mary.


Dealer’s Choice, Dealer Lead all IC


21  Pax 0 FNG

Thin Mint- Q, Easily Amused- co-AOQ, Daniel Tiger, Blank Stare, Chioccetti, Gus, Lodge, Handsy, Goose, Alter Boy, MIB, Doc Hollywood, Stripes, TLC, Mama’s Boy, Carmen SanDiego, Toaster, Mudslide, Teacher’s Pet, Fishbowl, & 4Eyes.


After one of my favorite inspirational gospel songs has been on my spirit for a week or so, it helped me realize that we are worth fighting for. Despite your trials and tribulations you too are worth fighting for.

Thoroughly enjoyed my VQ! Thank you guys for rocking with me during the hiccups and giving me your all! Looking forward to my next Q.

P.S. chumbawumba up down’s will make a triumphant return.

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.