Cooper Meets Murph

THE SCENE: A bit more breathable than the humid weather we’ve been having.



  • SSH x20 IC
  • Hillbillies x15 IC
  • Daisy Pickers x15 IC
  • IW x15 IC
  • Warm up lap around the track with butt kickers, high knees, and carioca

This workout was inspired by two routines: Cooper… meet Murph.

  • Run a lap, sprinting the last 100 meters
  • At the end of each lap: 10 pull-ups, 10 BBSUs, 10 squats
  • Repeat with 9 pull-ups, 9 BBSUs, 9 squats
  • Count down to 1
  • Have fun!

I needed one more lap to get to 3-miles. So we grouped up for a First Nation Run, with the two PAX in the back completing 2 burpees then sprinting to the front.


  • 3 miles (mileage varies amongst PAX)
  • 55 pull-ups
  • 55 BBSUs
  • 55 squats
  • some extra burpees for fun

13 PAX (0 FNGs) – MIB, Teacher’s Pet, Crayfish, Slots, Dewey, Sir Mix-A-Lot, Chiocetti, Peekaboo, Bottomless, Goldilocks, Upgrade, Lipton, Easily Amused (QIC)

1 Peter 3:15 – “But in your hearts revere Christ as Lord. Always be prepared to give an answer to everyone who asks you to give the reason for the hope that you have. But do this with gentleness and respect.” 

I was thinking about this verse during a few laps this morning. The word hope was standing out to me. Hope is the quality that followers of Jesus demonstrate that catches the attention of those close to us. When things seem hopeless, when darkness seems to be winning out, when evil seems to prevail… Christians have hope because we know that “the light shines in the darkness and the darkness has not overcome it” (John 1:5). We have hope because we know that righteousness and goodness and justice will have the last word.

It’s this hope that catches people’s attention. And Peter encourages us to be prepared to give a gentle and respectful explanation for that hope, to tell the story of Jesus.

One thing I love about Friday track workouts at The Barracks is that it brings together PAX who post at a variety of AOs and don’t often see each other the rest of the week. This morning I got enjoyed meeting and getting to know several PAX, and I hope we get to keep building on that.



THE SCENE: Unseasonably warm and muggy for the Himalaya


  • Mosey from Lhasa out on the plateau
  • Tibetan Run to escape rabid mastiff
  • Melted snow to quench thirst
  • Sprint to base camp and avoid hostile government forces
  • 5 rounds of partner work. A does mountain climbers while B yak crawls, sprints up Hillary Step, completes 5 prostrating burpees and descends back to A.
  • Mosey back towards Lhasa
  • Partner shows signs of Acute Mountain Sickness, partner carry for a while and switch. Then continue to Lhasa for Yak Burgers and Yak Butter Tea

Hello Dalai Lamas, LBC’s, LOL’s

14 (1 FNG – Stripes)
Tibetan Buddhism is all based on merit, performing religious ritual to earn  a better station once reincarnated. As a follower of Jesus, I thought my life was based on a grace-centered encounter with the Creator. When Micah was diagnosed with cancer I found myself quickly reverting to a merit-centered mindset. I would do whatever I needed to, if God would only heal my son. This mindset reflected a belief that God could love Micah and/or me more than He did. Also, that His love was conditional upon my works of religious ritual. It is a wrong mindset.

In our own lives, how much of our relationships are based on merit earning as opposed to grace? It’s easy to love those who love me. Do I only give to those who give to me or can I freely give to those who only take from me? Reflect on how your relationships really operate, and be open to exhibiting grace when it’s unmerited.

I was really sweaty

Join Fight For Micah Memphis Marathon Team!


THE SCENE: super moon set for a fantastic scene

  • SSH x 30 IC
  • Daisy Pickers x 15 IC
  • Windmills x 15 IC
  • Imperial Walkers x 15 IC
  • Merkins x 15
  • Polka Stretch x 15 IC


  • Mosey to Memphis College of Art,
    • pause at the Crossroads and do shoulder taps until all in;
    • Once All in, Shoulder Taps x 15 IC, then howled at the super moon;
    • continued mosey with another pause at the gate by Overton Bark and held Al Gore til all in;
    • Once All in, Squats x 15 IC, no howl this time.
    • Finish mosey to MCA stairs
    • Counted off into two groups
    • Group 1 did exercises first, Group 2 ran first; when you finish task, do flutter kicks or gas pumps until all in, then flapjack. You’d run from stairs to the flags at the veteran’s memorial.
      • Round 1 – 10 burpees – run stairs – 5 burpees at top and run back back down
      • Round 2 – 12 overhead claps – stairs – 6 OH Claps- Stairs
      • Round 3 – 14 Merkins – stairs – 7 Merkins – Stairs
      • Round 4 – 16 Big boy situps – Stairs – 8 BBSU – stairs
      • Round 5 – (running out of time, no more running to flags), 18 Squats Together, run to Overton Bark trail entrance  for 9 squats there, then mosey back to STARTEX

No official time for MARY; some exercises were completed en route back to STARTEX




YHC shared about how he’s had to grow in leadership w/ his job over the last year and not be siloed in my work. Don’t be prideful when you need to delegate. You can accomplish more with the help of others.

Crucible coming up on 3/30

Tuesday OF runz

THE SCENE: Delightful morn for a run.

Briefy OYO prior to run
Goal for 4-6 mile run at 8:50-9:30/pace.  PAX agreed on distance and pacing.

LBCs x 30, Runners Crunch x 10, Hello Dolly Lama x 15, Peter Parkers x 20, BBS x 20

5 PAX (no FNGS)
Prayers for the day.
Excellent run group and impressed with progress of Pirtle since he started running. Great to have Goldilocks back and prayed for he and his M as they are expecting their third boy towards the end of May.
TP on Q Wed at OF

Crucible 4/30

Squerkins, Uphill Sprints, and other Mayhem

THE SCENE:  Perfect.  Mid-40s which is an incredible relief from the rigid below freezing weather the last few days.  There was a 50% chance of rain but it was bone dry when we began.  Rain came later while we were under cover of the parking garage then dissipated before we returned to start.  I think it was scared of us.



Side Straddle Hops x20
Windmill x15
Butt-Kickers 45 seconds
High Knees 45 seconds
Warm-up Lap around the track


We moseyed over to the Parking Garage, aka “The Tower of Terror.”  First round we did this:
  • Sprint first straightaway
  • Grab a partner for Squerkins until all-in +10 (2=1)
  • Recovery jog to 2nd level
  • Switch with previous partner for Squerkins until all-in +10  (2=1)
  • Rinse & Repeat until at the top

On our way down we did this:

  • Recovery jog down one level
  • Smurf Jacks until all-in +10
  • Sprint next straightaway
  • Peter Parker Merkins until all-in +10 (2=1)

Next round we did

  • Squats x15 – Merkins x10
  • Sprint first straightaway
  • Recovery jog to 2nd level
  • Squats x15 – Merkins x10
  • Rinse & Repeat until at the top.  It had started raining by this point so we jogged over and back under cover and then recovery jogged back to start.

Final Round:

  • Sprint first straightaway
  • Recovery jog to 2nd level
  • Squats x15 – Merkins x10
  • Rinse & Repeat until at the top.
  • Jog down and to start

(there may be some factual errors above but this is the gist of what we did.  YHC called several audibles and was a bit light-headed from all the uphill sprints and may have mixed up a few ups and downs).  We ran a total of 3 miles.

Unfortunately YHC misjudged time and was only able to do 1 Hello Dalai Lama for Mary.
15 PAX 0 FNGs
Many have seem life broken into 2 halves.  The first half we seek to establish our identity, secure ourselves financially, perhaps build a family and career––as Richard Rohr writes, we are building the container in the first half of life while we fill that container in the 2nd half.  Many children who didn’t have structure and stability follow one of two paths.   Many spend their whole life in the first half, trying to find their identity, secure themselves financially, etc.  Yet a few who have encountered great suffering early in life, through the help of a higher power are able to enter the 2nd half of life earlier than most with wisdom beyond their years.  Most of us have been privileged to have what we need and are well into the 1st half.  My challenge is to move beyond providing for yourself, worrying about your identity, and struggles with self-worth.  Seek the path into the 2nd half of life where you find purpose, calling, and meaning by giving yourself away, letting childish things die, and building on the foundation of your 1st half as you explore new perspectives, ways of thinking, and opportunities to take action.  What steps can we take today to move into the 2nd half of life?

A couple of us commented on how little it rains on F3 workouts.  While we have had more precipitation in the last few months than I can remember in Memphis, it often would stop raining by 5:30 a.m. or begin after 6:30.  Today was a testament of this observation as the clouds waited until we entered the parking garage to open up.  Coincidence or strange phenomenon?

We sought to rally the troops to regain the KotB flag at OF on Monday to “bring it back in the loop” while Berm PAX reminded us that Sea Isle is also in the Loop.  We debated this for some time.

An Inconvenient Turf

THE SCENE:  A chilling 36 degrees and windy! Beautiful gold and auburn foliage — that we couldn’t really see,  because it was super dark outside!

SSH IC x 15

Imperial Walker IC x 15

Daisy Pickers IC x 10

Mummy Kicks IC x 20

Finkle Swings

Mosey around the bike gate and back to STARTEX


 “Dora 1-2-3 with a side of ‘Surf n’ Turf'”

PAX paired off with the goal of completing

  • 100 merkins
  • 200 LBCs
  • 300 Squats

between both partners.  While one partner does the merkins, LBCs, or squats the other partner completes a “Forest to Sea” routine across the parking lot and back — bear crawling across one way, and crab walking back the other. Partners switch off until all the 1-2-3 routine is complete.

“Global Warming”

PAX in circle of pain hold Al Gore while slowly shuffling in a circle. Q shouts out exercise and amount (or empowers others to do so) (i.e. 2 burpees, 5 bobby hurleys, 5 bodybuilders, etc.) Pax recover and continue Al Gore in opposite direction. Rinse, repeat, and continue until Q is smoked (which didn’t take long : p).


Flutter Kicks IC x 15

LOLs IC x 15 for “L”s x 10 for “O”s on both sides



Freddy Mercury IC x 10

16 PAX (No FNGs): Altar Boy, Blart, MIB, Monk, Park Bench, Mudslide, Doc Hollywood, Combination, Chiochetti, Teacher’s Pet, Jailbait, Handsy, Bottomless, Sir Mix-a-lot, Goldilocks, Dewey (QIC)
YHQ discussed the importance of continuing to live a thankful life beyond the Thanksgiving holiday, even in the most difficult and trying of times.  “Enter his gates with thanksgiving, and his courts with praise! For the Lord is good, his steadfast love endures forever, and his faithfulness to all generations.” Psalm 100:4-5 ESV
Great to be with my F3 brothers this morning! Thankful to be apart of this awesome group!

-Run on Tuesday at OF

-Bottomless will lead intensive stretching routine at OF on Wednesday

-King of the Bluff is next Monday. OF is the only three-peat winner! Let’s make it a four-peat! Bring an FNG and POST at the OLD FOREST on Monday, December 3!!!!

Nobody jumped on anybody


A cool, misty 40º


Welcomed and disclaimed, no FNGs, ain’t nobody professional, etc., expect modifications because Carmen Sandiego is bringing the pain all around the world


SSH (IC) x20, Daisy pickers (IC), x20, appropriately sized arm circles (IC) x20

“Franco Tribute” with partner(s):

  • Squat jumps over partner who merkins  -> sprint length of parking lot
  • Switch roles between jumper and merkiner -> bear crawl width of parking lot
  • Team big boy sit ups -> sprint length of parking lot
  • Team big boy sit ups -> bear crawl width of parking lot
  • Repeat. Each bullet above went from 20 to 5 and back up to 20, by 5s


Abandoned the Shell plan due to wetness, so extra mosey time (15 mins) was donated to Mary.

We did merkins around the world, squats to planks around the world, LOLs (IC x10 per side per letter), Freddie Mercury (IC x20), Iron Cross (for way too long),  Manatee (for not long enough), stranded cockroach (?) ICx10, flutter kicks (IC x 20) (sir mix-a-lot remixed)


15 PAX (0 FNGs) – Dewey, Bottomless, Goldilocks, Mirage, Doc Hollywood, Handsy, Crayfish, One Eyed Willie, Windex, Blart, One and Done, Carmen Sandiego, Sir Mix-A-Lot, Altar Boy, Mudslide

Matthew 11:28-30 – Come to me all you who are weary and burdened and I will give you rest. Take my yoke upon you and learn from me, for I am gentle and humble in heart and you will find rest for your souls. For my yoke is easy and my burden is light.

Challenge: We find rest in Jesus through followership. If we are unable to find rest, we may not be yoked with him or we may be trying to lead.

Sir Mix-A-Lot beached his manatee. Save the manatees.

Tomorrow’s run at Old Forest starts at 4:50 for some hearty (half)marathon prep.

Dora In The Snow


Cold, 30*, no wind in the parking lot, but plenty of it down on the bluff


Did it.


  • SSH (IC) – 25
  • Squat Jacks (IC) – 10
  • Mosey – 2 laps around parking lot
  • Hillbillies (IC) – 15
  • Daisy Pickers (IC) – 15
  • Stretching


Mosey to the bluff and north along the sidewalk until we get to the top of “the big hill.” Crab walk forward down the stairs to the bottom.

Dora in the snow. PAX paired off. 1 of each pair would sprint (crawl?) up the snowy bluff hill then crab walk down the stairs. While 1 of each pair did this, the other worked their way through the following at the bottom of the hill:

  • Reverse lunges (2=1) – 100
  • Squat jacks – 200
  • Ballerina squats (toe squats) – 300

Pairs took turns until all reps were complete. Then all PAX did one last hill sprint together back to the top then moseyed back to parking lot.


  • Burpo circle (all pax circled up in low squat position. 1 pax would jump back into high plank and hold. Each pax one by one in the circle followed suit. When we got back to the first pax, he hopped back into low squat position. the rest followed in order. Kind of like a deconstructed burpo (a burpee without standing and jumping at the end). We went around the circle probably 10 times. Much mumble chatter.
  • Mountain Climbers (IC) – 10
  • Pickle Pounders (IC) – 10


8 – Jail Bait, Chioccetti, Doc Hollywood, Goldilocks, Bottomless, MIB, Crayfish, Handsy (QIC)


Psalm 119:71 – “It is good for me that I was afflicted, that I might learn your statutes.”

YHC doesn’t like hard things big or small. I often exert a ton of effort to control my circumstances to mitigate challenges. But, of course, there is so much in life that I cannot control. And when I get to that point I usually respond with lots of anxiety and/or rage that is rooted in fear. Then I usually complain a lot to myself or have a pity party that things aren’t going how I hoped/planned/imaged, etc.

When I read this passage from Psalm 119, I was reminded that it is in difficult times where we can actually experience and know God on a deeper level. I challenged myself and my fellow PAX to lean into God in times of challenge and suffering and not get caught in a cycle of complaining. Let those challenges help us know God and his statutes more deeply. Let them lead us to truly see his faithfulness.


It was a blast working out with these men this morning. Throughout the workout everyone was cheering on anyone doing their hill sprints. Lots of laughter and lots of fun. And lots of hard work. My legs are still shaky.

Check the PRE-BLAST for all important announcements.

“I…was…running!” -Forrest Gump (legendary marathoner)

THE SCENE: Fall morning that was warmer than expected
WARM-O-RAMA:Little mosey around OF parking lot to get the juices flowing followed by some static and dynamic leg, back, and shoulder stretches.

Route above as planned by Park Bench… 6.20 miles at ENDEX

10 PAX (no FNGs)
NO specific COT; BOM with Prayer at ENDEX
Goldilocks, Crayfish, and Mirage are fast.  Really impressed with the “slower” group increasing their distance from 4 miles to near 6 miles during the run.  Always benefit from being pushed by the HIM of the OF.
BC on Wed at 0530; Pirtles are moving and could use any help; Eli Grow 8k on Saturday

Fall ’18 APFT at the Barracks

THE SCENE: 56*, constant drizzle


Just a little warm-up before APFT – SSH x20, tempo merkins x6, LBC x10, arm circles front and back

The PAX did the Army Physical Fitness test today, with YHC handling clipboard duties. The event consists of 2 minutes AMRAP sit-ups, 2 minutes AMRAP push-ups, and a timed 2 mile run. 

CLICK HERE for today’s results. Make sure you’re looking at the Fall18 Scores tab.

After the run, the PAX were instructed to start working through a deck of cards. Instead, they just stood around huffing and puffing ¯\_(ツ)_/¯

12 PAX, 1 clipboard Q, no FNGs

We can tend to think of pornography as a victimless sin. We probably know we’re hurting ourselves in some way, and we may recognize that we’re hurting the people in the industry by supporting it, but we may not fully appreciate how we hurt our wives through this indulgence. YHC was struck by the candor in this article recently.

The author points out how, in the Bible, Nathan showed King David very clearly the effect his sin had on others before David truly appreciated the magnitude of what he’d done (slept with and impregnated another man’s wife then had that man killed to cover it up). The author then points to three levels of destruction caused by a husband’s use of pornography – 1) the pornography itself, 2) deception, and 3) abuse. The whole thing is worth a read, YHC quoted the following:

Level 1: Pornography itself.

Too often this is viewed as merely a shameful habit and not the serious breach of covenant that it is. I cannot give a detailed theology of sex here, but I will summarize by saying that sex is designed by God to function uniquely as the physical, literal culmination of the one-flesh union of the husband and wife, and as such is in multiple ways a picture of the gospel itself, as union with Christ (1 Cor. 6:12-20; Eph. 5:25-32).

Sex is designed to express the permanent, exclusively faithful, self-sacrificial love that characterizes our Savior’s love for us. When a man takes what is supposed to express his highest, most profound love and commitment to his wife, and repeatedly focuses it on other women’s bodies, it becomes an anti-gospel message to his wife:

“I am not yours forever, but belong to whatever turns me on for a while; I have not set you apart as the object of my affection, in fact you don’t compare all that well to the hundreds of women I look at; I am not giving myself to you to love you, nurture you, and cherish you, because all I want is for you or anybody who is available to meet my needs and desires on my terms.”

Pornography in a marriage makes a wife feel unloved, insecure, and worthless. An addiction to pornography, if we use that word, is not merely something a husband struggles with— it represents serious mistreatment of a wife.

…This is how hurtful pornography, and all that comes with it, can be to a wife. If you, like David, are hearing, “You are the man,” as you read any of these levels of hurt, then remember also that Nathan’s rebuke was the instrument of God’s grace to David. Restoration of worship, love, and joy is offered to you, but it begins with a clear view of the hurt you have done.

Read the whole thing.

Harvest USA is a great resource for people fighting or affected by sexual sin. Check it out, and find a group of men who will walk with you.

YHC was really impressed with the PAX encouraging each other near the end of the running segment. Tomb Raider and Handsy each went back to run part of the last lap with a couple guys. Miraculously, we all finished at 0614. 

Q Source lunch every Friday at East Memphis Whole Foods.