‘Mud’gear Tribute Beatdown

THE SCENE: A balmy 51 degrees, not nearly muddy enough for the theme.


30 x SSH IC, 10 x Windmills IC, 10 x Daisey Pickers IC, 8 x 8-count Body Builders IC

Mudgear’s customer service is excellent which is needed to compensate for the Lg sized shirts cut short.  Therefore, we got muddy as a tribute to gift card reimbursement.

  • Mosey to the notasport pitch
  • 11’s with Cherkins (chest flop merkins) and Churpees (chest flop burpees) at either end of the pitch.
  • began with 1 cherkin
  • army crawl 1/4 of the pitch, bear crawl 1/4, crab crawl 1/4, crawl crab 1/4
  • 10 Churpees
  • Rinse and Repeat in reverse counting up with the cherkins and down with the churpees.
  • made it 4 rounds prior to Mary

30 x American Hammers IC

13 PAX, No FNGs:     Snookie, Yardsale, Beauty Shop, Flatland, Searcy, Bailout, The Dude, Photoshop, Interweb, Judah, Laettner, Gepeto, Tomb Raider

YHC announced that he and the M are expecting their 5th child (a long shot from competing with Rabbit).  As this edition to the family is the ‘whoops’ miracle child for us at 38 and 37 repectively with a 5 yr gap between 2.4 and 2.5, the news has been ‘disrupting’ to our percieved life plan.

We are reminded that God’s plan is bigger and better than ours.  Father, grow us in our faith in You and in the life you would have us live.  Amen

As our ‘plans’ are dirupted, have a countenance of joy and peace that those around us may come to know the Source of these and that others would thirst for a faith whose foundation is not us!  Someday we’ll find out the bigger picture.

It was the plan to cover us from head to toe in mud.  Though I could have picked a portion of the field less drained, I think the PAX were content to remain relatively high and dry.  The rare 50 degree January weather presented a unique opportunity to get down and dirty.

Shortening the overall distance to 50 yds would have made the 11’s more doable and would have kept us closer together as we did get spread out.  If this were repeated in some form, I’d have confined all of us into a smaller wetter spot with Mary reps between each round until the 6 was in.

Prayers requested for Nick who is a young man who was recently injured in a serious car accident.  Also, remember Searcy’s father in prayer after hip surgery from a nasty fall and his struggles with dimensia.

Jump on board with the Equinox Challenge, and get plugged into a one on one 2nd F relationship with a fellow brother through Whetstone.

“Lil Squishy Boy” Paving Stone Fest.

THE SCENE: Mid 30s, much colder than my expected 60s… 😀




Daisy Pickers, Windmills, Said Sit ups but meant squats (PAX giggled like little girls… and made fun of me for the rest of the workout), Lunges. 


  • First COP with coupons. 50 reps for two rounds. 25 reps for round number 3. Air chairs in between.
    • Curls.
    • Rows.
    • Triceps.
    • Bench Press.


  • Judah’s COP.
    • Split the PAX in 3 groups while remaining in a circle. By group, we will perform 10 reps of the exercises mentioned above while the other groups hold a plank. 20 countdowns in between each round.
    • Round 1 & 2 – Merkins, CHerkins, Alligator Walks. [if you were group 1 you’d exercise, plank, exercise, plank, exercise, plank].
    • Round 3 – 20 Merkins.

Dolly, flutter kicks, box cutters, American hammers (led by beauty shop), Guantanamo, 2-min thanks giving plank.


13 PAX (No FNG) – Interweb, Laettner, Tomb Raider, Beauty Shop, Yardsale, Plan B, Transplant, Van Gogh, Gus, Gepetto, Malco, Photoshop, Judah (Q).


“For God gave us a spirit not of fear but of power and love and self-control.” 2 Timothy 1:7 ESV

  • Christ makes:
    • Fearless men.
    • Strong men.
    • Loving men.
    • Self governing men.

T-CLAPS to the PAX for putting up with my broken English this morning. I could not for the life of me get a hold of my tongue. I think I even said flanks instead of planks at one point haha. Glad they did what I thought and not what I said.

Lil Squishy Boy history lesson: A week or so ago I was in bed after my alarm had gone off. I was ready to leave the warm comfy fart sack when my oldest boy (3 years old) came into the room and cuddled with me. He is not a cuddler, so I took it as a divine sign I was meant to stay and ditch the PAX. Almost immediately after that thought, he turns around pokes my belly and whispers “you little squishy boy”. Needless to say, it didn’t take me but a few milliseconds to jump out of my bed and get ready!

2-min thanks giving plank summary: kids, F3, fartsack, good in laws, bad in laws, health, being able to provide for family.


Check announcements channel 🙂

Punishment for Beating a Time Hack?

THE SCENE:    Felt to be a warm 50 with a light misting similar to the crisp organic free range veggie aisle at Whole Paycheck.

F3 WELCOME & DISCLAIMER:  Done x 2 for Shoestring who appeared he had to run to The Berm but was probably a bit late due to all the parking spots being filled up.

SSH x 25 IC, Merkins x 15 IC


  • Indian Run, 1 mile loop with a time hack
  • Punishment threatened if the target time wasn’t made
  • Indian Run completed at the 9 minute mark a full minute before the targeted time of 10.  (all in except for the six who needed a hand from a true HIM)
  • PAX rewarded by the option of a 100 yd sprint or 5 burpees IC.  Each of the 17 PAX had to decide whether to lead the group in a 100 yd sprint or a set of Burpees x 5 IC.
  • The ‘notasport’ field witnessed approx. 9 100 yd sprints and 40 IC burpees.
  • “the punishment would have been the choice of a down and back sprint (200 yds) or 10 IC burpees.”
  • Mosey to the pull up bars.  PAX preformed 3 sets of stacked chin ups and step ups.  set 1: 1 chin up, 1 step up (paired steps = 1), set 2: 3 chin ups, 3 step ups, set 3: 6 chin ups,  6 step ups.

American Hammer x 25 IC, ABCs IC, Pickle Pavement Pounders x 15 IC, Flutter Kicks x 25 IC, Guantanamo Bay x 2 rounds

17 PAX, 0 FNGs
“True love is this; to lay down one’s life for another.”

How can we live this out in our day-to-day lives?  What does this mean for us 21st century men?

I immediately think of the stories of courageous solders jumping on grenades and saving the lives of their comrades.  However, most of us will never be put in the position where we have the opportunity to save someone’s life by sacrificing our own.  Or do we?

We have opportunities each day to live unselfishly to ‘die to self’, to serve, and to put the needs of others above our own.  We could live this life for ourselves, amassing material goods, striving for renown, and running after things that please us.  Or we could prioritize our wives, our children, our friends, our co-workers, and the needs of the stranger above our own.  In this way we ‘lay down our life’ and sacrifice our own comforts, pleasures, and desires.

As we grow in a relationship with Christ we die to ourself and take up our cross to live our lives for HIM out of gratitude and as a good servant serving a good Lord.

So, I challenge us to sacrifice our lives today and watch the 2.0’s while the M goes grocery shopping, turn off Slack, put down our phones, and play with the 2.0’s.  Call a brother and share a kind word.  The things that the Spirit is prompting you to do but the ‘business’ of life reprioritizes these that should be the priority.

Damn, it was nice to see a crowd roll out today.  The mumblechatter was excellent, we had fun.  The fellowship definitely pushes one to accelerate.  There’s something about shared suffering that really grows ones relationships with others.

Prayers requested for OP’s family relations who just lost a loved one, Bailout’s employee who experienced a robbing, Photoshop’s aunt who is undergoing surgery, and Plan B’s co-worker that he would experience God in a convicting way.

Squat You Say?

F3 MEMPHIS – 8 October 2018


AO: Bermuda Triangle “The Berm”

QIC: Geppetto

Conditions: 53°, 82% Humidity, Winds NE 8 MPH and, as always, perfect weather for a beat down


The mission of F3 is to plant, grow, and serve small workout groups for the invigoration of male community leadership.

  • Welcome: I am not a professional
  • You are participating at your own risk
  • You are responsible for your own well being
  • 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
  • SSH IC X 20
  • Daisy Pickers IC X 10
  • Windmills IC X 10
  • 8-Count Body Builder IC X 8


  • Squat Circuit (10-1)
    • 10 Regular, 10 Jump Squats, 10 Knee to Chest Jumps, 10 Tiptoe Squats – Repeat x9, Repeat x8, etc down to 1
  • Pyramid Merkins (1-15)
    • Complete one Merkin, move two parking spaces away, complete 2 Merkins, move back to starting position, 3 Merkins and move, etc to 15 Merkins
  • Getup to Lunge Jump (1 Minute)
    • Start on your back, roll up without using your hands, if possible, to a standing position. Then Lunge Jump Left Leg and Right Leg and repeat this for one minute.
  • Bear Crawl Burpees (10-1)
    • Perform 10 Burpees, bear crawl two parking spaces over, 9 Burpees, bear crawl back, 8 Burpees, etc down to 1. *Because of time and maybe even upper body fatigue, we modified the merkins right out of the burpees.


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


Malco, Yard Sale, Little John, Judah, Lipton, Bail Out, Flatland, Photoshop, Geppetto (QIC), Interweb, & The Dude


My thoughts lately have been inhabited by what God wants us to learn through suffering. It seems that a recent rash of people I know have been going through difficult health struggles (cancer), or difficult domestic situations. I’ve drawn much comfort from meditating on “the Father of mercies, and the God of all comfort”. The scripture below promises that two things will happen in and through our afflictions; 1) we will be comforted by that “Father of mercies, and God of all comfort”, and 2) we will be uniquely equipped to comfort others with the same comfort we received from the Father.

2 Corinthians 1:3-4 Blessed be God, even the Father of our Lord Jesus Christ, the Father of mercies, and the God of all comfort; Who comforteth us in all our tribulation, that we may be able to comfort them which are in any trouble, by the comfort wherewith we ourselves are comforted of God.

*special prayers for the extended family of Malco; an uncle committed suicide; and for the father of Little John, who is awaiting a transplant donor; and for Fred, the father of Bailout, who is dealing with being in a cast and having to deal with new sores that have popped up.


This was my first Q since 8.27.18. Not sure how it got to be that long, but it was good to be back on Q. I love struggling through something with brothers. Nothing is good alone.



Halloween Eve at Bermuda Triangle

THE SCENE:  Just shy of 60 degrees.  Crisp air, with the scattered clouds back-lit by a brilliant moon.  Hearts.

F3 WELCOME & DISCLAIMER:  We had an FNG, so I tried extra.  Luckily Gus was 30 seconds late and therefore unable to observe and criticize.


SSH x 20 IC
High Knees x 15 IC
Daisy Pickers x 15 IC
Imperial Walkers x 10 IC
Arm Circles x 10 IC
Reverse Arm Circles x 10 IC


Mosey to opposite end of senior center.

Find a spot on the wall and perform the following circuit:

  • Bear Balls to the Wall x 1 OYO (i.e., walk it up until parallel with wall, then walk it back down)
  • Merkins x 20 OYO
  • Bear Balls to the Wall x 1 OYO
  • Squats x 20 OYO
  • Bear Balls to the Wall x 1 OYO
  • Burpees x 20 OYO
  • Mosey one lap around the senior center

Rinse and repeat circuit.  Many times.


LBCs x 10 IC
Flutter Kicks x 20 IC
Freddie Mercury x 20 IC
Mountain Climbers x 20 IC
LCBs x 10 IC

COUNT-OFF & NAME-O-RAMA:  12 PAX (1 FNG):  Vocals, Ups, Judah, Gepetto, Snookie, Tomb Raider, Beauty Shop, Lipton, Gus, Transplant, Sapling (FNG), Toms

CIRCLE OF TRUST/BOM:  YHC recently read the Modern Thinker’s Creed, by Steve Turner, and read the following excerpt to the PAX:

If chance be the Father of all flesh, disaster is his rainbow in the sky and when you hear “State of Emergency!” “Sniper Kills Ten!” “Troops on Rampage!” “Whites go Looting!” “Bomb Blasts School!” It is but the sound of man worshiping his maker.

Read the whole thing here.  YHC encouraged the PAX to remember that whatever comes their way today, chaos does not dictate our course.

MOLESKIN:  TCLAPS to our FNG, Sapling, who just kept working.  I wish I had been that composed after my first beatdown.  Also TCLAPS to Gus for setting the pace.  I was running on E at the end of set 5, and knowing Gus was running his mosey lap alone was the thing that kept my squirrel flying.  Finally, Tomb Raider.  You’re a monster, and I hope you burn that bomber jacket.


Eli Grow Legacy 8k is this weekend.
MAM needs volunteers for its physical fitness test this weekend.
Small flag Pirtle and his family are moving and could use help this weekend with boxes and such.

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 

We. Gon. Run.


The Barracks: 64 degrees and ripe for 2,700 seconds of gloom

F3 WELCOME & DISCLAIMER: Including what is the Mission of F3 | 5 Core Principles

*SSH x 28 IC
*Imperial Walkers x 28  IC (In motion, clock-wise, as a unit)
*Hill Billies x 28 IC (In motion, counter-clockwise, in reverse)

THA-THANG:    Run variations, while stopping as a unit every lap or so to perform the following, recover, then resume Runs:

  • Lap 1: Single file line then return to STARTEX.   Perform Merkins x 13 IC.
  • Lap 2: Single file line, running backwards then return to STARTEX.   Perform Deep Squats x 28 IC.
  • Lap 3: Indian Run then return to STARTEX.  Perform SSH x 28 IC.
  • Laps 4 and 5: Indian Run then return to STARTEX.  Perform Mtn Climbers (R-L=1) x 28 IC.
  • Laps 6, 7 and 8: Indian Run then return to STARTEX.  Perform SSH x 28 IC.
  • Laps 9 and 10: Indian Run competition.  Split PAX into 2 lines of 8/ea.  First Team to have all PAX cross ENDEX wins.

Once arriving back to STARTEX, PAX who came in 1st Indian Runners Up  (aka, 2nd Place) performed Merkins x 28 IC.

*Flutter Kicks x 28 IC

16; Beauty Shop, Handsy, Goldilocks, Tomb Raider, Shoestring, Crayfish, Toms, ISS, Gus, Bookworm, Mirage, Soybean, Gepetto,  Snookie, Pirtle and O Positive.

YHC spoke candidly about his recent struggles with self-confidence, self-respect and self-worth.  He supported this with his acknowledgement that the last 6 weeks have been both personally and professionally exhausting and hard.  YHC then proceeded to thank the men for showing up, challenge and encourage the men with never underestimating the value they bring when they show up for work-outs as another brother may be needing that fellowship.  Whether you are the 12 (lead dog) or the 6 (flesh anchor)…it matters neither as we all are one and the same, from time to time.  The flux is real.

YHC then concluded by reading a synopsis he wrote following his 1st-hand observation of GR12:

Men should do hard things.


But, let’s face it-more often than not we don’t.

Men, with exception-albeit rarely-lack consistent fitness, meaningful male friendships and a defined purpose in our lives.

And we get hammered with life’s ups and downs and become complacent or just give up. We stop leading. We start thinking it’s just not worth the effort anymore. A hard truth is that an isolated man is a dangerous man-to himself, his family and to his community.

But we have 2 choices: Become the status quo or become High Impact Men (HIM).

So, let’s dig deeper into that. When men become the status quo-we become ineffective leading ourselves, our families and ultimately, our communities.

But for those who disrupt the status quo, what we call High Impact Men (HIM) become the strong anchors that our families and communities need.

So, where can men turn these days?

Take F3 Memphis and this event, GrowRuck 12 Memphis as good examples.

With a proven track record of getting over 20,000 men across 20 states to step up into leadership roles, F3 Nation gives men a clear action plan to better themselves, physically, emotionally and spiritually.

Free work-outs are provided. Open to all men. Held outdoor-rain or shine, heat or cold. Peer-led. Always ending in a circle of trust.

But what makes it effective and transformational is that F3 delivers on its promises by being accessible, providing men the opportunity to lead and fail in a safe place with no judgment, pushing men to their limits while encouraging them to modify as needed, providing an opportunity to build a healthy community to develop genuine friendships with other men, all while respecting one another for our similarities and our differences.

And the end result is evidenced by the men who commit to the process, core principles and come prepared to do the work.

Their lives will reflect healthier bodies (inside/out), more meaningful male friendships and a defined life’s purpose.

And for that we can all celebrate.

Shared pain builds trust. Well done men for putting in the work this weekend.

Well done.

Special thanks to 
David Redding , Co-Founder of F3 , John Lambert , Seth Brown and the 2 Cadres , Cadre Daniel (F3:Linus) and Cadre Kevin who invested into these men this weekend.

#GritGrindGrow #GR12

Iron sharpens iron. Aye!?!

We. Ran. A bunch.  Competition was fun and exhausting way to finish strong.  Most proud of the PAX who finished first to join their brothers in the Merkins x 28 IC that followed.  Band of brothers.  Well done.

Proud of this group of HIM who came ready to work.  And work we did.


BackBlast for the Berm, Wednesday September 26

THE SCENE: 65 and drizzly

SSHX20, Arm Circles, reverse

Go to track.

Circuit near benches: 5 burpees, 5 squats, 5 step ups. Declining in number through 1.

Mosey to next set of benches: 10 Durkins, 10 LBCs, 10 Mt Climbers. Declining in number through 1.

Mosey to next set of benches: 10 dips, 10 Merkins, 10 lunges. Declining in number through 1.

Indian Run to coupons: 5 curls, 5 skull crushers, 5 row lifts. Declining in number through 1.

Flutter kicks, Hello Dolly, Mt Climbers,
7 Pax (Blackout, Van Gogh, Geppetto, Laettner, Tomb Raider, Beauty Shop, Lipton)
Talked about how the 10 Commandments are the most important legal code in history—yet they come 70 chapters into the Bible. Pretty late reveal. All the while before it, the people are really struggling to find their way, and yet God sacrifices for them and makes himself known to them, long before giving a law.

It is easy for us to have expectations for the conduct of those around us. We know how we want our kids to behave or our coworkers to perform. We want our neighbors to conform to our codes of conduct and the citizens of our communities to be as sensible as we are. We basically want to write the 10 Commandments for our communities.

But we have a hard time putting in the first 69 chapters. That is where we suffer and sacrifice along with others. That is where we endure disappointment and show others that we care. That is where we prove our love. Long before we get to set our expectations.


Submitted by @Lipton

Upside Down Quarter Pound

THE SCENE: The Berm (Sea Isle Park), 75 and Hoooooomid.

  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 field. Cones are placed at 25, 50, 75, 100yd. It was dark, cones were hard to find!

Sprint to the 25 and do 25 Merkins, run backwards to start. Sprint to the 50 and do 50 squats, backwards to start. Sprint to the 75 and do 75 Mountain Climbers, run backwards to start. Sprint to the hundred and do 100 SSH, backwards to start.


The Three Round Upside Down:

Form groups of three (we had one group of four).

Mosey to pullup towers. Half the groups do two rounds of max pullups each, with assistance. Just do as many straight as you can, then keep going with help til you can’t.

Other half of groups does assisted HandStand PushUps. One guy kicks up to handstand, two others catch a leg each and help him do HSPU. AMRAP til you are about to fall on your head, rotate through your group three times.



I left my deck of cards on the bedside table, so modified Deck of Death to the following:

10x 8-count bodybuilders

10x diamond merkins

10x diaper change (leg/hip lifts)

10x jumping lunges

(perform circuit twice)


10x Angle Grinder, 10x Double Dolly.


Beauty Shop, Flat Tire, Shoestring, Blart, Flatland, Veggie Tales, Snookie, Bouchet, Resener, Popeye, Beaker, Tomb Raider, Little Nicky, Payroll, Sno-Kone, Bruce, Geppetto, Shortboard, Shy Guy, Rapunzel, Four Eyes. FNG: Glee

Accountability. Make sure you are under it. Make sure people you respect know about the decisions you make that you don’t necessarily have to answer to.

As prep for GrowRuck, a few men wore rucks for warm-o-rama and the Quarter Pounder. This was very hard, and rucks really turn easy SSH into veritable calf muscle murder. There was some chatter about this being a tough workout, and I agree. It was tough, but not spiteful. Wait til Shoestring gets a holt of ya.

Join the 3rdF channel. Sign up to help with reading tutoring at MAM. Put 9/15 on your calendar for a cleanup at a burnt-out house in South Memphis.


THE SCENE: The Berm, 71 and humid.  It was a glorious gloom

F3 WELCOME & DISCLAIMER: welcomed and disclaimed.  Mission of F3.  It was obvious I am not a professional.

SSH, hillbillies, and windmills x20 IC.  Arm circles forward and back OYO.

“Alarm” sets (arms, legs, abs, “r” exercise, “m” exercise)- done back to back OYO.  Al Gore until all in

Alarm 1- 30 reps each

  • Carolina dry dock
  • Lunges
  • LBCs
  • Run around the building
  • Mountain climbers

Alarm 2- 40 reps each with coupon

  • Overhead press
  • Squat
  • Heavy Freddies
  • Upright Row
  • Makhtar N’Diaye (without coupon)
  • Repeato since it’s the 2nd alarm (get it?)

Alarm 3- 30 reps each with coupon

  • Colt 45s
  • Bolt 45s
  • American hammers
  • Front raises
  • Merkins- alternating hands on the coupon

Elbow plank & J Los IC, Sweat angels x20 IC, WWI situps x20 OYO

Transplant, Beaker, Snookie, Flat Tire, Gepetto, Cheesesteak, Boucher, Rapunzel, Rezner, Capt Obvious, Ice T, Tomb Raider, Popeye, Ups

2 FNG- Socks and Pumpkin

CIRCLE OF TRUST/BOM:  Proverbs 3:5-6- Trust in the Lord with all your heart and lean not on your own understanding.  In all your ways acknowledge Him and He will make your paths straight.

We have lots of alarms that go off around us that we respond to almost instantly: alarm goes off- you wake up, phone rings- you answer it, light turns red- you stop.  But sometimes there are less obvious alarms that go off in our lives that we don’t respond to, yet we should.  One translation of that verse says- Listen for God’s voice in everything you do, everywhere you go.  He’s the one who will keep you on track.  We can do better listening for those alarms and responding to them.

Penalty burpees for YHC for being slack in posting his VQ BB