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

Dora 1,2,3,4,5ish, 6ish

THE SCENE:  First time in a while that there was a little chill in the air… We overcame and sweat like crazy anyway.

Was disclaimed

SSH – X20, Mountain Climbers x15, shoulder taps x15)

Partner workout where different exercises added up to a given number… One partner worked while the other ran around the building… Little bit of defensive slide thrown in as well.

  • 100 Burpees
  • 200 Merkins
  • 300 Squat Jacks
  • 400 Gas Pumpers
  • 500 LBC’s
  • 600 Angel’s in the Outfield.

Insert information about any additional post-THANG work (if applicable).

Lil’ Nicky, Flatland, Snookie, Searcy, Rezner, Booche, Gepetto, Snow Cone, Black Widow, Payroll, Four Eyes, Popeye, Rapunzel, Tomb Raider, Ice Tea, Ups, Beaker, Laetner, FNG (Lights Out)

Q spoke of living for today and not wasting time feeling guilty about yesterday or worrying about tomorrow as that is most people’s tendency to do.  Rather, asking the question about what am I going to do and be and believe today.  

Doing the hard thing and posting at the beginning of the day is a great way to start but what are we going to do today at work or in our families.

Also, spiritually we must not rest on something we did yesterday or waste time  letting guilt about yesterday keep us from moving forward today.  The question is not if you can do what you believe and value for the rest of your life, but can you live out a day at a time what is truly important.

Can we who believe in Jesus trust Him today with what we have in front of us today.

Insert any personal comments, notes, devotion content, etc.
3rd F opportunity to serve Connect Language Center tonight at Redeemer Baptist Church.

Circle of Grunt at the Berm

F3 MEMPHIS – 27 August 2018


AO: Bermuda Triangle “The Berm”

QIC: Geppetto

Conditions: 76°/84% Humidity, if there was any wind, I didn’t feel it. Basically a delightfully, gloomy morning to sweat and grunt and complain with a big group of dudes.


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 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 track
  • SSH (Jumping Jacks) IC (In Cadence) x 20
  • Arm Circles IC X 10 (both directions)
  • Side Bender IC X10
  • Turn & Bounce IC X 10
  • 8-Count Body Builder IC X 8


  • Circuits x 3 then Rotate (40 seconds on/20 seconds off)
    • Circuit 1 – Merkins
    • Circuit 2 – Lateral Hops into Vertical Jump
    • Circuit 3 – Low Side Plank with Dips (1st Rd right side/2nd Rd left side)
    • Circuit 4 – Flip Squats (Rotational Squats)
    • Circuit 5 – Inchworms into Spider Pushups
    • Circuit 6 – Lunge Jumps
    • Circuit 7 – Tricep Dip w/Single Leg (1st Rd right leg/2nd Rd left leg/3rd Switch ½ way)
    • Circuit 8 – Broad Jumps w/Quick Feet back
  • Modified Sprint 8 – Starting 10 yards or so before hill, sprint up hill to the track, walk back to start and repeat 8x


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


21 (0 FNGs) Tomb Raider, Rapunzel, Popeye, Soybean, Ups, Speaker, Yard Sale, Laettner, Lipton, Finger Paint, Krueger, Searcy, Snooki, Four Eyes, Water Boy, Boucher, Beaker, Snow Cone, Transplant, Resner, Geppetto (QIC)


I have had thoughts running through my mind from a recent sermon on 2 Peter 1, that I recently heard. The setting is an old man (the apostle Peter) leaving some parting wisdom for the saints he was writing to. In thinking it through, I pictured myself beside the hospital bed of my grandfather just before he passed away. He didn’t tell me to make sure I made a lot of money, or had lots of fun in life. He told me to love Lord with all my heart, mind soul and strength, and to love my neighbor as myself. So, the scene is set in such a way that Peter has an important message that warrants the best of our attention. In the passage below, I have been especially drawn to the plea to be diligent in cultivating the things that matter.

2 Peter 2

According as his divine power hath given unto us all things that pertain unto life and godliness, through the knowledge of him that hath called us to glory and virtue:

Whereby are given unto us exceeding great and precious promises: that by these ye might be partakers of the divine nature, having escaped the corruption that is in the world through lust.

And beside this, giving all diligence, add to your faith virtue; and to virtue knowledge;

And to knowledge temperance; and to temperance patience; and to patience godliness;

And to godliness brotherly kindness; and to brotherly kindness charity.

For if these things be in you, and abound, they make you that ye shall neither be barren nor unfruitful in the knowledge of our Lord Jesus Christ.

But he that lacketh these things is blind, and cannot see afar off, and hath forgotten that he was purged from his old sins.

10 Wherefore the rather, brethren, give diligence to make your calling and election sure: for if ye do these things, ye shall never fall:

11 For so an entrance shall be ministered unto you abundantly into the everlasting kingdom of our Lord and Saviour Jesus Christ.

12 Wherefore I will not be negligent to put you always in remembrance of these things, though ye know them, and be established in the present truth.


I had not Q’ed a workout since the first part of the month. My experience is that I always enjoy leading a workout in the moment, but as time passes, I forget the benefits of leading, and begin to feel content in the background. Well, I remembered those benefits of leading today, and felt a new appreciation for the effort that each HIM puts out to improve themselves. It is interesting to me that we do improve through sacrifice (time, sleep, wearing out the body). I hope to continue to sacrifice with all the other HIM, and keep on improving.


GrowRuck (September 21-23)

Berm Stack 21’s (attempted)

THE SCENE: The predawn dew glistened on the rarely cut grass of Sea Isle park.  A cool breezy 71 degrees beckoned us to test our wicking material and Brooks clad metal.

F3 WELCOME & DISCLAIMER:  Disclaimed with a daily dose of F3 core principles and mission statement.

21’s for the 21st of August; SSH IC x 5 followed by 16 silent count.  PAX failed to stop in unison.  Penalty consisted of a Balls to the Wall exercise, shuffle left, shuffle right, held vertical for 1 minute.

Grabbed ‘Old Glory’ and lined up at the top of the berm.  “First American”* run along paved track for over 1/4 of a mile transferring the shovel flag to keep it up front taking care not to disgrace it with low hanging limbs and the ground.

Halted the “Indigenous”* Run at the backside of the #notasport field.  Planted flag 25 yds out.  The start line at the goal, 25 yd line, and the painted 50 yd line gave us a tiered arena to perform stacked rounds consisting of three exercises.

Round 1; 1 Burpee, 1 Big Boy Sit-up, 1 Squat . . . . sprint back to start and performed flutter kicks till all in.

Round 2; Rinse and repeat; 2 sets each of the above exercises with reps of 1, and 2.

Round 3 – 6; of the above.  Totals of 56 Burpees, 56 Big Boy Sit-ups, and 56 Squats.  #exponentialmath

Rounds 7-10; consisted of Merkens, American Hammers, and Lunges.  A total of 164 Merkens, 164 American Hammers, 164 Lunges. #exponentialmath

Mary was covered in tha-thang which took us to 0615.

17 PAX (0 FNGs), 2 Willy Lohman’s (Houston, Chattanooga)

Relentless.  To be relentless isn’t or should not be a goal because we are born relentless.  We are relentless in our pursuit of self gratification.  The Q explained that we are relentless beings when it comes to desiring to please the self.

A lot of us try really hard to suppress of deny the pursuit of self pleasure, often ending in frustration and despair.  As a Christ follower I screw this up all the time.  I focus more on stopping my addiction for self instead of focusing on Jesus.  As one of my pastors would always say; “we are all addicted to self but we must replace an unhealthy addiction with a healthy one.  Become addicted to God’s Word and a relationship with Him.”

As we evolve, shifting our focus from ‘me’ to Him a relentless pursuit of self pleasure is replaced with a relentless pursuit of Him.  Sure we screw up but I find that I screw up less when I’m focused on Him.  This “sanctification” process is a journey, not an event and it is long sometimes frustrating but God’s timing is perfect.  Its been a real pleasure reading your #WasNow stories.  Your journey is my journey also.

Be relentless in prayer, be relentless in the Word, Father shift our focus from ourselves to you and continue to change this heart of stone to one of flesh.  Cause these cold eyes to see and these deaf ears to hear.  Aye

* PC nod for @Gus

Next SIM is this Saturday 3 a.m. the Mothership.

ESPN 30 for 30 at the Berm

THE SCENE: mid 70’s, lowish humidity, wee hours of the morn
F3 WELCOME & DISCLAIMER. done and done

warm up?  whats that?
30 exercises at either 30 reps or some held for 30 long seconds

  • SSH 4c IC
  • Apollo Ono’s
  • Squat Jumps
  • LBC’s
  • People’s chair
  • Merkins
  • Colt 30 with coupon
  • Skull Crushers with coupon
  • Flutter Kicks
  • Bear Crawl (way more than 30 seconds)
  • Mountain Climbers
  • Elf on the Shelf
  • Chest press with coupon
  • Hello Dolly – my least favorite exercise
  • Crawl Bear (definitely more than 30 seconds)
  • Daniel-son – 15 each leg
  • Diamond Merkins
  • Genuines with coupon
  • Monkey Humpers
  • Al Gore (his F3 name would simply be Fartsack)
  • Truck drivers with coupon
  • Burpees – crowd favorite this late in the game
  • Tricep extension with coupon
  • One leg squats – 15 each leg
  • High plank/low plank – a solid 45 seconds
  • Lunges – 15 each leg
  • Carolina dry docks
  • American Hammers
  • Big boy situps
  • boat/canoe – till we capsized

mixed it in with the-thang
16 PAX – Transplant, Dr. Scholl’s, FNG (Fingerpaint), Yardsale, Shoestring, Flat Tire, Speaker, Little Nicky, Flatland, Gepetto, Snookie, Ice T, Tomb Raider, Soybean, Veggie Tales, Popeye
Acts 4:12 – no other name – never be afraid to share the name of Jesus because it is the only one that saves.
Insert any personal comments, notes, devotion content, etc.

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…