SprintFest and AMRAP at the Berm

THE SCENE: 77 and pretty stinkin dark and dry.  82% Humidity.

F3 WELCOME & DISCLAIMER: Done and Done….Twice actually.


  • Side Straddle Hop x 20 in cadence.
  • Imperial Walkers x 20 in cadence.
  • Daisy Pickers x 18ish in cadence as QIC was a little off his game early.
  • Arm Circles x 10 Forward, Arm Circles x 10 Reverse.
  • Stretch what ails you. As a new FNG approached PAX, QIC went over the disclaimer again.


  • SprintFest
    • In an attempt to increase our natural HGH (in hopes of hitting like Barry Bonds one day), we did a short Mosey to the field where PAX lined up to perform 70 yard wind sprints x 8.
    • Our first sprint was at 50% effort, second at 60%, third at 70%, fourth at 80%, the rest were performed at maximum effort.  All PAX were spent at this point, but no Merlot was splashed in plain sight.
    • PAX then did a jello-legged Mosey to the Parking Lot where we performed one minute of each exercise AMRAP followed by a Mosey around the building.  The QIC decided it only made sense to begin by punishing our smoked legs with the following:
      • Prisoner Squats x 1 minute, then Mosey.
      • Alternating Lunges x 1 minute, then Mosey.
      • Friggin’ Catalina Wine Mixers x 1 minute, then Mosey.
      • Carolina Dry Docks x 1 minute, then Mosey.
      • Shoulder Taps x 1 minute, then Mosey.
      • Merkins x 1 minute, then QIC decided to call an audible and follow up with American Hammers x 29 seconds.  American Hammers were interrupted by divine intervention as a rogue gust of wind blew down our Shovel Flag.  At this point, both Rabbit and Lil Nicky kindly reminded us to perform penalty burpees.  These were not served with a side of ice cream, and burned terribly.  American Hammers were then resumed by PAX until final 31 seconds were completed.


  • Freddie Mercury’s x 1 minute.
  • ABC’s in cadence.
  • Partner Leg Throw-downs x 20.

15 PAX posted (1 FNG – Flat Tire) – Geppetto, Reznor, Veggie Tales, Ups, Rapunzel, Tomb Raider, Beaker, Boucher, Rabbit, Speaker, Sno-Cone, Popeye, Lil’ Nicky, Flat Tire, Dr. Scholls

We called out the “fruits of the spirit:” love, joy, peace, patience, kindness, goodness, faithfulness, gentleness and self-control.  All of us should examine our weaknesses in these areas and be more aware and more prayerful for strength in our shortcomings.  Rely on God, rely on each other, don’t be short-sighted in our decisions, stretch better before sprints.

Today the PAX was a great group – new guys, veterans, and everything in between.  QIC was excited to work out with a few guys he doesn’t see as often.  The Berm is improving in our mumblechatter, which always makes for a good time. Rogue winds can happen anytime at the Bermuda Triangle, so plant your shovel flag somewhere near the Earth’s mantle.

GrowRuck, Prayers for brothers in the struggle…

How to Make Phat Pat Cry for Dummies. Vol. 1

THE SCENE: It was so nice out, half the PAX showed up late!



Ruck off

  • 20 SSH
  • 20 Daisy Pickers
  • 2 min Max BBS

Ruck on

  • 20 Squats
  • 2 min Max Merkins


Penalty Burpees: 25 for 4 HIM showing up late…..


BEARCRAWL 120ish yards CMU


BEARCRAWL 120ish yards CMU


BEARCRAWL 50ish yards CMU

While the PAX was performing the THANG and Phat Pat was Crying,  two HIM would break off and pull “Mickey” and carry a water bucket 120ish Yards out and 120ish Yards back. Once completed they would switch with another pair of HIM.



Ring of Fire: (T claps/ Mountain Climbers)

WE had 3-4 extra Minutes so we did flutter kicks,box cutters, Freddy Mercuries until time.

Insert PAX Count & FNG Name

Be a People Builder
God Designed us to live in a relationship with others. He wants us to help each other grow. None of us ill reach out highest potential by ourselves. We need people in out lives to encourage us, and we need to encourage the people in our  live and help them reach their potential.  the word  “encourage” means to “urge forward.” May times, you can see things in other people that they don’t see themselves.  you can see their strengths and talents/ You can see that God has a special plan for them even though they may be going through a difficult time.  don’t assume that people see what you see in them.

Take a moment and encourage them either with a kind word or a simple note.  There might be a special gift you can give that will remind them of their goal or dream.  In whatever way you can, urge the people in your life to keep moving forward.  If you’ll be a people builder and help others fulfill their dreams, God will help you fulfill your dreams also, and you’ll live in blessing all the days of your life.
I pulled the short straw and was partnered up with Phat Pat and his beard….  Little did I know that he was going to complain the entire time!  We were only 50 Yards into the Bearcrawls when  it started….”Dude I hate you so much”,  “Seriously I don’t say this often but I really hate you Bombay”.  All I heard was compliments!  But it was not just Phat Pat…  Hitch took it upon himself to just pick up the tire and carry it across the field (only cheating yourself kid).  Mumble chatter was on point that morning!  Hard work was put in by all, even with all the modifications!
Grow Ruck

F3 MEMPHIS – 02 August 2018


AO: Bermuda Triangle “The Berm”

QIC: Geppetto

Conditions: 69° – 93% Humidity – No Wind

PAX: Krueger, Hitch, Laettner, Snookie, Popeye, Geppetto (no FNGs)


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


  • Mosey one lap around the building
  • SSHs IC x 20
  • Daisy Pickers IC x 15
  • Windmills IC x 10
  • Imperial Walkers IC x 10
  • Hillbillies IC x 10


  • Iron PAX Challenge (Score by elapsed time)
    • 25 Hand Release Merkins (palms must come off the ground at bottom; elbows must lock out at top)
    • Bear Crawl 100 Yards
    • Repeat


  • 10-Minute EMOM
    • 10 Big Boy Sit-ups
    • 5 Merkins
    • 10 Squat Jumps

2 Minutes of AMRAP 8-count Bodybuilder Torture


  • Modified Sprint 8 – Side Shuffle (Defensive Slide for all you hoopers) from Point A to Point B, 15 SSHs, Side Shuffle back from B to A, rest for a 10 count, then repeat until 8 rounds complete


  • Hello Dolly’s IC x 20
  • Freddy Mercury’s IC x 20
  • Flutter Kicks IC x 10
  • Big Boy Sit-ups IC x 15


Last week, because of the sudden sickness of a close friend, I felt the need to get more serious about my personal prayer time. I found a 5-day Bible reading plan centered on prayer. This is what I have learned through the first 3 days of the plan.

  • PRAISE: The First Step In Effective Prayer

Psalm 100

1 Make a joyful noise unto the Lord, all ye lands.

Serve the Lord with gladness: come before his presence with singing.

Know ye that the Lord he is God: it is he that hath made us, and not we ourselves; we are his people, and the sheep of his pasture.

Enter into his gates with thanksgiving, and into his courts with praise: be thankful unto him, and bless his name.

  • REPENT: The Second Step In Effective Prayer
    • Taking the time before God to search your heart and repent of anything that has come between you and Him.

Psalm 19:12-13

12 Who can understand his errors? cleanse thou me from secret faults. (Reveal my sins that I am not even aware of)

13 Keep back thy servant also from presumptuous sins; let them not have dominion over me: then shall I be upright, and I shall be innocent from the great transgression.

  • ASK: The Third Step In Effective Prayer 
    • “When your heart is clean, you can have confidence before God when you ask.”

1 John 3:21-22

21 Beloved, if our heart condemn us not, then have we confidence toward God.

22 And whatsoever we ask, we receive of him, because we keep his commandments, and do those things that are pleasing in his sight.

Matthew 7:7-11

Ask, and it shall be given you; seek, and ye shall find; knock, and it shall be opened unto you:

For every one that asketh receiveth; and he that seeketh findeth; and to him that knocketh it shall be opened.

Or what man is there of you, whom if his son ask bread, will he give him a stone?

10 Or if he ask a fish, will he give him a serpent?

11 If ye then, being evil, know how to give good gifts unto your children, how much more shall your Father which is in heaven give good things to them that ask him?


This workout was all about grinding through a hard workout after a week of hard workouts. Hitch and I had labored through the toughest Ruck workout of my short F3 life just the day before, and my shoulders were spent. However, seeing Hitch kill this workout, helped me to push myself. I love the extra energy that is available when we are encouraging one another, rather than just focusing on beating each other. Great job, fellas!


  • GrowRuck (September 21-23)
  • City Ruck Tour (August 10)
  • Anniversary Convergence (August 18)


Discounted Elevens


AO: Bermuda Triangle “The Berm”

QIC: Snookie

Conditions: 68 and sunny


  • PAX welcomed and disclaimed


  • Daisy Pickers IC x 20
  • Hill Billies IC x 20
  • Imperial Walkers IC x 20
  • Windmills IC x 20
  • Stretch what you need to stretch


  • Mosey to soccer field; pick up coupons on the way
  • At field, Elevens
    • With coupon, start with one:
      • 4 count curl
      • 4 count overhead press
      • 4 count skull crusher
    • Run to other goal
    • 10 Burpees
    • Once finished do burpees till all in


  • American Hammers IC x 30
  • Hold plank till 6:15 (about 30 seconds)

COUNT-OFF & NAME-O-RAMA: 9 PAX (2 FNGs): Cataract, Geppetto, Laettner, Lipton, Payroll, Popeye, Snookie, Transplant, Ups


Toms posted a great article from Desiring God on how the enemy can use even Bible Studies to distract us from what truly matters: Jesus. Good doctrine and righteous living are important, but without Jesus they are nothing. If your daily walk, study, and life should be about Him first and then everything else.


YHC had much planned but the elevens took longer than expected. Bear crawls, burpees, and sprints were up next but alas, Mary demanded at least some attention today. The PAX were at first grumbling about punishment burpees for finishing early. But once YHC told the PAX the burpees were in fact a reward, there was much rejoicing and gladness. On the way back to redeem the coupons, many PAX picked up trash that had been left on the field.


Grow Ruck in September

Convergence 08/18/2018 for F3 1 year anniversary

Carb Loading at the Berm


It was damp, but not wet.  Muggy, but not thick.




SSH x 20 IC
Imperial Walker x 15 IC
Hillbillies x 15 IC
Daisy Pickers x 10 IC
Arm Circles x 10 IC (front, then back)


Mosey to field and circle up.

Ciabatta! (F3 name for the Tabata workout.)  Perform designated exercise for AMRAP in 20 seconds.  Rest for 10 seconds.  Repeat 8 times for a total of 4 minutes per exercise.

Round 1:  Burpees
Round 2:  Squats
Round 3:  Merkins
Round 4:  Mountain Climbers
Round 5:  Sprints (with slight modification to the routine’s time constraints)
Round 6:  Merkins
Round 7:  Squats
Round 8:  Burpees

Mosey back for Mary.


Mary’s Ciabatta Medley:  LBCs, Flutter Kicks, Freddie Mercury, and American Hammer.
ABCs IC (courtesy of Shoestring)


15 PAX (2 FNG):  Shoestring, Gus, Gepetto, Bullwinkle, Cheesesteak, Phat Pat, Soybean, Tomb Raider, Cataract, Snookie, Searcy, Krueger, Toms, Spinner (FNG), Sunshine (FNG


The fight for “equality” is prevalent in our culture in many forms–race, gender, sexual orientation, etc.  As a Christian, white male thinking about his role in the discussions, I was reminded by a recent article that the cross of Jesus is the ultimate equalizer.  Our example is one that lowered himself so that we may be brought into relationship with God.  In a culture bent on self promotion, let us not forget that humility and self-denial in light of Jesus’ life, death, and resurrection may not be what our culture wants, but it is the equalization our culture desperately needs.


Punctuality is a strength of mine.


GrowRuck SIM is happening ([has happened]).

Block to Block Mile

THE SCENE: A not surprisingly muggy Memphis morning.

F3 WELCOME & DISCLAIMER:  Given, with a wink and a smile.

Imperial Walkers x 20, Hillbillies x 20 Windmill x 20, Arm Circles x 20

Little Mosey up the Berm to the nicely stacked “little baby” cinder blocks*.  Each PAX selected a block that would be there best friend for the next 40 plus minutes.  Special care in selecting those that were ergonomically designed, had custom fit grips, and did not cost $645.99 via GoRuck.

Indian run with blocks carried in various positions keeping spacing to avoid unintentional crushing of forward PAX’s Achilles tendon via slippage.  Stops approx. every 1/4 mile for more fun with blocks.

  • 1st 1/4:  10 Burpees “Blockies”
  • 2nd 1/4:  10 Burpees, 20 Squats
  • 3rd 1/4:  10 Burpees, 20 Squats, 30 Overhead presses
  • 4th 1/4:  10 Burpees, 20 Squats, 30 Overhead presses, 40 Lunges
  • 50 block curls

*no block casualties sustained.

MARY:  w/ blocks
Flutter kicks x 20, American Hammer x 20, Plank w/ block on back (1 minute)

5 PAX, 0 FNGs   Snookie, Searcy, Yard Sale, Geppeto, Tomb Raider

Standing in the Gap.

“I looked for someone among them who would build up the wall and stand before me in the gap on behalf of the land so I would not have to destroy it, but I found no one.”  Ezekiel 22:30

The city wall was protection, shelter, and sanctuary from the unknown outer world in ancient times.  Should the wall be breached, the city would be laid bare, vulnerable, and weak.  As God surveyed His peoples city, Jerusalem, as a physical structure and as a spiritual entity He spotted many holes.

He showed the prophet Ezekiel that there was not a single man who could intercede on the peoples behalf and that destruction was a necessary consequence for their mistakes.

A HIM stands in the gap.  For his wife, for his family, for his friends, for his community, for his town.  God looks for someone to intercede on our behalf, those of us who accept, acknowledge, and proclaim Jesus as our Lord and Savior have the ultimate and the ONLY intercessory that can take our punishment, the consequence for our mistakes.  This so we who were once imperfect can stand before a perfect God and be in a relationship with Him for eternity.

Now we are called to stand in the gap for others, through prayer first and foremost, and through the sacrifice of time, talent, and treasure.

When God looks at Memphis, Tennessee will he see you in the Gap?

Prayers for Geppeto’s friend for healing of cancer, Yard Sale’s student and mother for addiction, Searcy’s father in his recovery.

GrowRuck, Sept. Do It!

Just Another Tuesday Morning

F3 MEMPHIS – 24 July 2018


AO: Bermuda Triangle “The Berm”

QIC: Geppetto

Conditions: 71 F/84% Humidity – Beautiful, Foggy Morning

PAX: Yard Sale, Cataract, Tomb Raider, St. Nick, Snooki, Lil Nicky, Krueger, Popeye, Geppetto (YHC), and our FNG Malco


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


  • Forward and Reverse Arm Circles IC X 10
  • SSH IC X 20
  • Cheerleaders (squat jacks) IC X 10
  • Windmills IC X10
  • Turn and Bounce IC X 10


  • Round 1
    • 6 minutes of continuous sprints length of soccer field and jog back
    • Superset x 4
      • 20 Merkins
      • 50 Side Straddle Hops
    • 60 second Plank
  • Round 2
    • 6 minutes of continuous sprints length of soccer field and jog back
    • Superset x 2 (I planned 4 rounds, but time was already closing in)
      • 30 Squats
      • 50 High Knees
    • 60 second Plank
  • Round 3 (Two perspectives as we had to improvise due to time; Time flies when you are having fun/We need to get our butts into gear and go a little faster.)
    • 2 rounds of sprinting the length of the field and jogging back
    • Superset x
      • 20 V-ups
      • 50 Mountain Climbers


  • Big Boy Sit Ups IC X 10
  • Freddy Mercuries IC X 10
  • Toe Taps IC X 10
  • Windshield Wipers IC X 10


Opportunities, those missed, and those still to find and grab. This was on my mind as fresh personal experience on both ends of the spectrum. My missed opportunity was the death of an old friend before I had let them know my appreciation for their influence on me. My mercy from the Lord was a new opportunity only a couple of days later of a young person who has lost his way, looking for help, advice and a friend who cried out to me for help. My charge to myself and to the rest of the BOM is to heed these words from the Bible: “So then, while we have opportunity, let us do good to all people, and especially to those who are of the household of the faith.” Galatians 6:10


  • GrowRuck (September 21-23)
  • Saturday morning Ruck Sim (3am-7am)
  • Sunday 2.0 Workout with FiA at Shelby Farms (3:00-3:45pm)

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.

First Ruck Q – Barracks Edition

F3 MEMPHIS – 11 July 2018


AO: The Barracks

QIC: Geppetto

Conditions: 78F/94% Humidity


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


  • SSH IC X 15
  • Imperial Walkers IC X 15
  • Windmills IC X 10


  • GORUCK Light Training: (20 minutes – As many rounds as possible)
    • 20 4-Count Flutter Kicks with Ruck Overhead
    • 20 Ruck Swings
    • 20 Push-ups
    • 20 Air-Squats
  • Ruck around the block for time (about 1.7 miles) with one 60 lb sandbag and one flag shared amongst the PAX
  • GORUCK Light Training: (10 minutes – as many rounds as possible) *Unfortunately, all PAX were disappointed that we did not Ruck fast enough to have a full 10 minutes for this cycle. PAX blasted through one round before YHC had to call it quits.)
    • Bear Crawl from Point A to Point B
    • Shoulder to Shoulder Press (like passing a log from one shoulder to another) X 20
    • Crab Walk (with ruck on front) from Point B to Point A
    • Thrusters X 20 (squat and overhead press)


  • None – Ran out of time


  • 7 PAX (No FNGs)
    Blart, Father Abraham, Hitch, Shoestring, Bruce, Soybean, Geppetto (YHC)


Genesis 40:6 (NKJV) And Joseph came in to them in the morning and looked at them, and saw that they were sad.

Joseph knew he was meant for great things. Yet, he did not lose sight of God’s will for him, when his circumstances seemed to take him down a doomed path. He endured amazing suffering, injustice, difficulty, etc, yet he never gave up. One way that he kept his faith in God was to take his eyes off his circumstances and watch and care for others.

Circumstance: His brother’s hated him for being favored by their father, and for dreaming of greatness.

Response: Hold on to the truth/his dream

Circumstance: His brother held him captive in a pit, and sold him into slavery, and then sold into Potiphar’s house.

Response: Joseph worked hard, applied himself, and gained authority in Potiphar’s house.

Circumstance: Joseph was falsely accused, and thrown into prison.

Response: Joseph worked hard, applied himself, and gained authority in the jail.

Circumstance: Joseph helped a fellow prisoner, but he was forgotten once the prisoner was released.

Response: Joseph continued to do what was right, and was finally blessed to be in a powerful position in Egypt, where he eventually saved the lives of the same brothers who had wanted to kill him.

Joseph did not resort to self-pity, lethargy, completely giving up on life and God.

Whatever difficult circumstances we may be going through now, I hope that we will fight our fears, insecurities, etc with taking our eyes off of ourselves, and looking for ways to help others.


  • The workout was challenging and designed to prepare PAX for the beatdowns associated with the upcoming GrowRuck12. The complaints were welcomed, and acknowledged the need to “Embrace the Suck”. “The Suck” was duly embraced by all present, and the Workout’s Six was kicked.
  • O Positive would be proud of YHC as he started to recite the mission of F3 before beginning the workout.
  • O Positive would be ashamed of YHC as he got just enough right and just enough wrong that no one present could tell what the mission statement is. Thankfully, no FNGs were present to be confused.
  • YHC disappointed himself, the entire F3 Nation, and maybe even the life on Mars when he failed to gather PAX for a Proof of Life photo. He is determined to be a better human in the future, though he acknowledges the distance he needs to travel to get there.
  • We prayed for Father Abraham’s wife, and we hope she recovers fully and quickly over the next few days.

GrowRuck in September – Must sign up and pay $75 deposit by 8/1

Snake Eyes

THE SCENE: The fog of war decorated the field setting up a beautiful sunrise at around 75 degrees

A quick mosey around the building to allow time for any stragglers to catch up
Mosey to the middle of the field. Appreciate the fact that F3 is free, quite remarkable in this society.

Roll the dice. Complete 20 reps of the corresponding exercise. If you roll doubles, complete 40 reps. 

2 – Snake Eyes. Q Surprise
3 – Carolina Dry Docks
4 – Freddie Mercury
5 – Merkins
6 – Hello Dolly
7 – Burpees
8 – Flutterkicks
9 – American Hammer
10 – Lunges
11 – Rosalita
12 – Jump Squats

We threw the dice 27 times and had 5 doubles for a solid 640 reps. No snake eyes. 

8 – FNG (Ups), Geppetto, Dr Scholls, Transplant, Lil Nicky, Cowbell, Cataract, Speaker
Proverbs 3:5 “Trust in the Lord with all your heart and lean not on your own understanding”
After the dice punished us on this workout, YHC reflected on how some men choose to let dice determine their outcome in life, gambling away their earnings. That is foolishness. However, many men also gamble by leaving the outcome up to other external forces and don’t take initiative when dealing with careers, relationships, etc.  The proper answer isn’t to lean into your own understanding either. 

YHC put the burpees on 7 so that they couldn’t be doubled up, but after an incredible string of 7s, many PAX pointed out that it is one of the most common results. YHC does not regret this. 

The PAX (and YHC) were quite disappointed that snake eyes were never thrown, but perhaps that was “meant to be” (Oprah bomb).

GrowRuck will be here before you know it. Sign up!