Old Forest Four Corners

THE SCENE: Dark and 60 degrees.

  • Side-straddle-hop x50
  • Imperial Walkers x10
  • Daisy Pickers x10
  • Hillbillies x10
  • Windmills (slow) x10

Mosey to Bike Gate

Merkins x10 OYO

Mosey back to Startex

Four Corners

  • Corner 1 – x15 Burpees (OYO)
    • Spring to Corner 2
  • Corner 2 – Merkin until relieved
    • Bear crawl to Corner 3
  • Corner 3 – Squat until relieved
    • Sprint to Corner 4
  • Corner 4 – American Hammer until relieved
    • Mosey to Corner 2

Repeat x2


  • American Hammer x20
  • Big boy situps x20
  • Little baby crunches x20
  • Freddy Mercury x10
  • (Dewey) LOL x10

13 – Frisky, Easily Amused, Stripes, Goose, TLC, MIB, Crayfish, Teacher’s Pet, Mudslide, Dewey, Park Bench, Pirtle, Windex.
Live your life in day-tight compartments and don’t worry about the future.

Pyramid BOMBS at Old Forest

THE SCENE: Brisk. Dark in the Forest!



  • SSH x25 IC
  • Daisy Pickers x15 IC
  • Michael Phelps x10 IC
  • IW x10 IC
  • Forward Arm Circles x15 IC
  • Reverse Arm Circles x15 IC
  • Hillbillies x10 IC
  • Merkins x10 IC

We moseyed to Memphis College of Art for Tha-Thang, stopping twice for 10 tempo merkins IC at each stop. 

  • Burpees
  • Overhead Press
  • Merkins
  • Big Boy Sit-ups
    • Box Jump up the stairs
  • Squats
  • Rinse and repeat

Ascend the pyramid: 5 reps of each, then 10, then 15, then 20, then 25

Descend the pyramid: 20 reps of each, then 15, then 10, then 5

We ran out of time as several PAX were reaching 25 reps, and we began our Mosey back to STARTEX, pausing a couple of time for American Hammer OYO.


  • American Hammer x15 IC
  • Boat – Canoe
  • LBCs x10 IC

11 PAX: TLC, Frisky, Stripes, Spicy Cash, Barnum, Dewey, Bartman, Altar Boy, MIB, Bottomless, Easily Amused (QIC)

Cultivate gratitude. What are you grateful for? Take time to be present and aware to the gifts in your life. In our age of cynicism and hopelessness, nothing combats cynicism and inspires hope like gratitude.

I especially enjoyed 2nd F today. Probably in part because hot coffee is finally appealing in this (finally) chilly weather!  Mostly because relationships are being formed by newer and older Old Forest regulars. 2nd F is the glue! 

Inner loopers, check out the Sandlot on Tuesdays! Check the preblast for more announcements.

Fellowship at the Bicycle Gate

THE SCENE: 77*, very dark in the Old Forest. YHC arrived early to finalize the weinke. Gotta keep things interesting and fun and hard. Hopefully we achieved all three. 

F3 WELCOME & DISCLAIMER: Shouted for the sake of Toms and another PAX who were just emerging from their respective cars.

SSH x10


Handsy, near the front and with some anxiety in his voice, asked if we were leaving for a while. I said yes and chaos ensued. Many PAX went back to grab their water bottles. We kept moving and mocking. 

YHC believes you can get through 35 minutes or so without water, but YHC is not a professional. Whether you want to carry around water during a workout is up to you, but you should be hydrating throughout the day. No shame, but DO drink water all the time. 

When we arrived at the plaza under the bicycle gate, we commenced kicking flutters in cadence until the six arrived. The 6th commandment of F3 is, “Thou shalt not stand around.”

Arm circles (fwd/bkwd) x10; Michael Phelps x10; tempo merkins x10; tempo squats x10

Partner up! 

Lazy Dora: Partner 1 starts on exercises while Partner 2 holds a rest position. Flapjack until the cumulative rep totals are completed.
100 Merkins (hold plank)
200 Gas Pumps (feet at 6″)
300 Squats (Al Gore)

Next up, YHC borrowed a partner plank pull/push from Cadre Daniel. Both partners hold low plank facing each other. Clasping hands, they tried to pull each other over. Do that for 10 seconds, switch arms for 10 seconds. Next, in the same position, partners interlocked fingers and put their palms together and tried to push each other over – 10 seconds each arm. 

YHC was the odd man out, so I just did some merkins. Seemed like half the guys had fun and half hated every second. Not sure I’ll ever do that again. I think pull was more effective than push.

NEXT! Gathering near the East side of the plaza, all PAX completed the following:
15 merkins; 15 wide-arm merkins; 15 diamond merkins
Lunge walk to East Pkwy barriers; lunge walk back (plank for the six)
5 merkins; 5 wide-arm; 5 diamonds
Lunge walk to East Pkwy and back (SSH for the six)

GRAB YOUR STUFF! Mosey back to the shovel flag. Flutter kicks in cadence while waiting on the six. 

When we got back to the lot, Toaster and Manny were waiting for us. They both arrived a few minutes late and we were already gone. They tried to find us, but the darkness won. Teacher’s Pet and One & Done also emerged from their training run to join us for Mary.

Partner up – same or different – it’s all the same in the dark! 

Partner leg throws. P1 stands, feet about shoulder width apart. P2 lays on back, head under P1’s junk (keep your eyes closed!) and grabs P1’s ankles. P2 lifts legs 90 degreez and P1 throws them down (straight or to either side). P2 attempts to keep his heels from hitting the ground, raising his legs back to 90 degrees each time. Each partner did two sets of 10 reps.

Carolina Dry Docks x10 OYO; CDD x5 OYO

The End.

19 PAX, 1 FNG (Excel – so named because he’s an accountant by day)

Sad clowns are isolated, lacking meaningful male relationships. Pursue those men. When the valleys of life come, if you’re all alone, it’s near impossible to climb out. 

MIB added, “If you don’t know any isolated men, you probably are one.” Amen. 

The PAX came to work this morning and got a dose of all three effs. Shout out to Barnum and Fish Bowl for slaying Dora! 

Lots of cyclists and one Andrew Best groupie passed through the Bicycle Gate.

Chioccetti placed one of his forearms in gum and lost some arm hair. Yesterday at the Sandlot, he tore a hole in his treasured SL shirt. TAPs for ‘Ccetti. 

SOS is having a YUGE yard sale to benefit their programs. You can drop items off or contact Handsy for more info. 

Tupelo launch is in full swing. See Preblast for info on how you can help.

1st day of fall – 4 seasons workout

THE SCENE:  somewhat crisp, not too humid
F3 WELCOME & DISCLAIMER – disclaimed at some point

PAX line up and in a football style fashion: down and back approx 10 yards:
high knees, butt kickers, Frankensteins, best stretch ever, bear crawls

THA-THANG:  Starting now, the PAX had to keep a 53lb kettlebell and a 60 lb sandbag off the ground for the entirety of the workout.  Switch out coupons as needed for fatigue or to relieve your brother

4 SEASONS: each a 7 min AMRAP

WINTER:  Winter is cold and bears hibernate in their caves.  Mosey to the “cave” (pavilion)     7 MIN AMRAP.  2, 4, 6 8, etc rep scheme of merkins, inrkins on bench, box jump, derkins

water break

SPRING:  Time to come out of hibernation and get your legs strong.  Return of the grown man thigh angle.  3 cones, approx 15 yards apart.  7 minute AMRAP, cone 1 = 12 squats, broad jump to cone 2, cone 2 = 12 mountain climbers, lunge walk to cone 3, cone 3 = single leg dead lifts, walk back to cone 1.

water break

SUMMER: When it’s too hot to move outside, iron still sharpens iron.   Partner up, then 7 min AMRAP,  partner resisted arm raises, front then side, switch.  Then partner resisted bicep curls and tricep press downs.

FALL: Beautiful weather, football season, really the best season.  Time to celebrate with 11’s of Burpees (start with 10 burpees, you know to make sure you get some exercise), then V-Ups, running the distance of the parking lot in between.   Did this for the remaining 8 minutes or so.   Nobody finished

Coupons never hit the ground…which was good for everyone.

No time
12 PAX (1 technically Willy Lowman) – Mama’s Boy (YHC), Stripes, Teacher’s Pet, Altar Boy, Dewey, Easily Amused, Goose, Lodge, Frisky, Sir Mix-a-lot, Thibodeaux (wl), One and Done,

CIRCLE OF TRUST/BOM:  This summer, I finished the unabridged version of The Count of Monte Cristo by Alexandre Dumas.  While it was a slog, there was a point in the earlier part of the book where the main character, Edmund Dantes, was falsely imprisoned.  Having spent over a decade in a dungeon, he finally gets his chance at freedom, and he’s forced to swim for his life.  As he was about to quit, and subsequently drown, a boat is coming to rescue him, and a man yells “COURAGE!”  This encouragement gives him the strength to take a few more strokes and as he’s about to sink below the water, the man grabs him by the arm and saves his life.

As we are walking through life together, sometimes we are the man drowning who needs to hear another man scream truth to us, “COURAGE!”   Sometimes we are the man in the boat, needing to encourage the men around us, yelling words of life, and if need be, reach out and save our brother.

In today’s workout, by design, some PAX are better at some exercises than others.  Some are naturally stronger, some have more endurance, some better at holding the coupons, but by doing the AMRAP style work, each man could set his own pace, encourage his brothers during the suck, and together get through each set.  In the same vein, the entire workout, 2 PAX were suffering under the load of the coupons of different sizes and shapes, so at any point, another PAX had to stop his own work during the AMRAP and relieve his brother.
Hopefully today’s workout was a small example of how we as men need to encourage one another, be there in the tough times when our brothers are struggling, to be able to shout words of encouragement, and if needed and possible, to help those men carry their burdens.

Sorry this is late!

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.


9/11 OF Backblast: William Wallace visits the U.S.A.

THE SCENE: warm, steamy, dark
F3 WELCOME & DISCLAIMER: proclaimed to group once and then again to MIB as he arrived on MIB time

In cadence x 12
Polka Step
Arm Circles (x 16)
Imperial Walkers
Daisy Pickers (slowly)


Mosey to Veterans Plaza. Stopped twice along the way and did Tempo Merkins in cadence till all in.

Once arriving at Veterans Plaza, we counted off into four even teams and went to four corners of the plaza. Basically, one member of each team runs to the middle of the plaza, screams “for freedom” in their best Mel Gibson voice, does a burpee (or two) and returns to his corner.
While William (the runner) heads to the middle, the other team members did the following exercises
U (up/downs)
S (side straddle hops)
A (American Hammer)
Team did AMRAP of each exercise until all team members played the role of Wallace. After each team member was Wallace one time, they’d progress to the next exercise.

After each cycle, PAX did Tempo Merkins till all in and have a 10-count recovery. We got through three cycles and did two burpees instead of one on round two.

Slingshot run halfway back to Startex. Stopped and did Tempo Merkins till all in.

Mosey OYO to Startex. Dips and a crabwalk till all in.

Able to sneak in one last set of Tempo Merkins IC.

16 PAX (No FNGs): Crayfish, Barnum, Altar Boy, Frisky, TLC, Doc Hollywood, Lodge, Toms, Reaper, Easily Amused, Dewey, Goose, Bottomless, Soybean, MIB, Kingpin
9/11 changed our world. But it’s not necessarily the events that determine the future, it’s our reaction to those events.
There were a couple women working out in Veterans Plaza. I’m sure they enjoyed our shouts!
upcoming VAPE session, Reaper moves to Murfreesboro this week

Dora & Pull Ups with a Burpee Twist

THE SCENE: Dark, warm.

F3 WELCOME & DISCLAIMER Yes. Had an FNG, so YHC spent a little more time explaining F3. 

25 SSH’s, 10 Daisy Pickers, 10 Imperial Walkers, 10 Hill Billy’s, 10 LBAC’s (forward and backwards).
Starting now, Every 3 minutes, PAX completed 5 burpees.

PAX split into pairs, then moseyed to the playground. There, PAX completed 10 Pull Ups while the partner did calf raises, then they swapped (completed this 2X). Then, PAX switched to 10 Dips while partner completed calf raises.

Plank til all in.

PAX Moseyed to parking lot for Dora 123. 100 Merkins, 200 Squats, 300 Shoulder Blasters. PAX completed the exercises, while the other PAX ran and bear crawled through the parking lot. Once each PAX completed Dora, PAX moseyed back to playground for another round of the Pull Up and Dips.

At Playground we completed: 20 box cutters, 20 dying cockroaches, 20 American Hammers.

17 PAX (1 FNG Barnum)
Talked about our call as leaders. Sometimes as HIM, we focus on the daunting, challenging parts of our responsibilities instead of focusing on the opportunities of our responsibilities. For example, as a father of 3 sons, I sometimes think about my responsibilities and think about all of the hard things I have to do to shape them. Instead, I should be thinking about what a great opportunity I have to lead and pour into 3 future HIM. That God can use me as a loved one to shape and encourage them. As HIMs, we should see the opportunities in our leadership roles and not focus on the threats.
This was a challenging Q, but it was fun to work together with these PAX. Glad to share some hard work with the Old Forest crew.

ATM’s at Old Forest

AO: Old Forest

QIC: Handsy

THE SCENE: Mild, with just enough breeze to waft the excessive mosquito spray some PAX used through all of our noses.




  • SSH (IC) – 25
  • IW (IC) – 15
  • Hillbillies (IC) – 15
  • Daisy Pickers (IC) – 10
  • Arm circles, forward then backward (IC) – 20


All rounds done in the middle of parking lot. Mosey lap around big parking lot island in between OR, as Four Eyes says, “if you bad,” Bear Crawl the width of the parking lot and Crab Walk back to.
Round 1:
Alternating shoulder taps – 15
Tempo Merkins – 10
Merkins (IC) – 10
Mosey OR bear crawl / crab walk
Alternating jumping lunges (2=1) – 15
Tempo squats – 10
Squats (IC) – 10
Mosey OR bear crawl / crab walk
Freddie Mercury – 15
Tempo Hello Dolly – 10
Hello Dolly (IC) – 10
Mosey OR bear crawl / crab walk
Rinse and repeat. Subsequent Rounds – 12, 8, 8… 9, 6, 6… 6, 4, 4… 3, 2, 2


  • American Hammer (IC) – 25
  • Hollywood Side Crunches (IC) – 15 each side
  • Hold plank until 0615


20 (1 FNG, 1 Irish Goodbye) – Lodge, Mudslide, MIB, Reaper, Crayfish, Bottomless, Frisky (FNG), Teacher’s Pet, Fishbowl, One and Done, Squeegee, Dewey, Upgrade, Altar Boy, Chioccetti, Easily Amused, Doc Hollywood, Kingpin, Jail Bait, Handsy (QIC)


We all need friendships and connections. Those don’t happen overnight, but require time invested in sharing experiences together. F3 is a perfect example. Press into your relationships and make sure you are being disciplined to get time with those you care about.


It’s hard to Q a workout that requires you to call cadence counts almost the entire time. Had to ask a few PAX to help a few times so I could catch my breath!

Old Forest WILL BE OPEN this Monday, Sept. 2 (Labor Day). Check Pre-blast for any other announcements.