There’s a Reason Tony Hawk Doesn’t Play Golf

The Gloom is getting darker and cooler.  Fall is the best time of the year, and I’m looking forward to both weeks of it here in Memphis.  Mr. Wolf jogged by as I was planting the Shovel Flag.  We exchanged pleasantries; nobody was accused of condescension or bigotry, so we’ll call that a win.

Full version for the first 3.  Brief version for Tremor after he rolled up during the SSH.  Nonexistent version for Speedy after he rolled up 5 minutes before the end of the workout.

SSH x20 IC
Daisy Pickers x15 IC
Hillbillies x16 IC
Arm Circles x10 IC (each direction)

F3 Golf: a series of 5 minute sets, with 1 minute of rest in between.  Each set consisted of 2 exercises. The PAX would perform 12 reps of each exercise OYO, then 11 reps of each OYO, and so on until 5 minutes expired.  At the end of each round, each person’s score would be the lowest number of reps that were successfully completed for both exercises.  For example, if time expired while you were still working on 4 reps of exercise 2, your score for that round would be 5.  Lowest score at the end of the Thang wins.

Set 1:  Merkins/BBSU.  Winners: 3 tied with 1 point
Set 2: SSH/Flutter Kicks.  Winners: Gomer (1)
Set 3: Tony Hawk Burpees*/WWI Situps.  Winners: Gomer and Tremor (10)
Set 4: Mountain Climbers/Squats.  Winners: 3 tied with (1)
Set 5: Werkins/Monkey Humpers.  Winners: 3 tied with (1)
Set 6: Carolina Dry Docks/LBCs.  Winners: 2 tied with (7)

*I can’t let a Turd Q go by without incorporating Tony Hawk in some way.  He puts the T in Turd.

Final Scores:
Tremor and Gomer: 22
Choker: 26
Gun Show: 41
DHL: 50
Speedy: 8 (for the one round he actually showed up for)

Flutter Kicks x35 IC

6 PAX:  Choker (QIC), DHL, Gomer, Gun Show, Speedy, Tremor

For the CoT I had planned to heap some praise on Speedy.   But then he RUINED EVERYTHING by fartsacking 95% of my Q.  Oh well, too late to come up with something else.

Somehow, Speedy came up with this crazy idea to get everyone hooked on post-workout bananas.  Once this was in full effect, he had a bananaized version of the Gadsden Flag created and has been posting it at the Turd every since.  Being a part of Memphis, the flag comes with a set of its own #MemphisRules.  There are a number of different goals/challenges for the PAX to complete, and upon completion of each one that person gets to sign the Nanner Flag.  Whoever has signed it the most by the end of the year gets to keep it.

This is such a great idea.  It’s silly.  It’s fun.  But it serves a very serious purpose.  It has given the AO a distinct personality.  It encourages regular attendance.  It incentivizes volunteering to Q.  It drives PAX to get involved with all of the regional challenges/CSAUPs/etc.  Stuff like that is what I think of when I think of F3.

Speedy is a top-drawer AOQ and we’re lucky to have him.  When he remembers to set his alarm, that is.

Tony Hawk makes everything better.  And by better, I mean much, much worse.

Sign up for Shield Lock.  Then sign up to help #PlantTupelo.  

Winter had better be Coming at the Annex

THE SCENE:  The hottest, thickest dang morning ever. IIRC, the hottest day of the year to this point. If you or any of your loved ones know the wherabouts of the stupid wind, contact Robert Stack immediately.

F3 WELCOME & DISCLAIMER: Not shouted because Gun Show was afraid of my Dad voice. Delivered to Sonic a little later

SSH IC x 20 (because we have rules)
Arm Circles IC x20 Fwd, x20 Rev
Daisy Pickers IC x 20
Imperial Walkers IC x 20
Windmills IC x20

We mosey over to the east side of the parking lot near the 400m/quarter mile loop for the Sword Coast Relay. I had orginially planned on doing the Relay race that I did at the Morg, Marc Cohn style – in the middle of the pourin’ rain.  But I think I needed about 8 PAX total for that to work, so I defaulted to an older game.

The Game:

  • PAX Circle up and remember their spot in the order. We start with Gomer and go around the circle.
  • PAX #1 rolls a 12-sided Exercise die (I found the good one. Miss me with that yoga die). He then runs clockwise around the loop, bearing THE BATON (Which was a NERF Sword. NERF OR NOTHING!).
  • PAX do the exercise the die winds up being. Difficulty ranges from “Water Break” to “20 Burpees”.
  • Once All In, PAX #2 rolls and runs Counter Clockwise, getting the sword from the previous PAX.
  • Once All In, PAX #3 rolls and runs Clockwise, getting the sword from the previous PAX, and so on…
  • After you hand off the sword, finish your loop and return to the circle and recover until the next roll.

No Rerolling this morning (except when I got tired of side planks and made an executive decision). Also, as people keep trying to tell me, fall is at hand, so the sun rises later, so the loop was super scurry and dark. To help the brave pax navigate the treacherous running paths of Ye Olde Cordova, I taped a flashlight to the hilt of THE BATON. Gun show immediately noted it was a lightsaber now! Is this what it’s like to be out-nerded? I don’t like it! 42! CUCUMBERS ARE FRUITS! g=9.81m/s^2! There. Better. Good eye Gun Show. Proud of ye you temporary AOQICHIM.

B-B-But what of the PAX that are running in the dark without the lightsaber? That’s what the disclaimer is for.

5 of the 6 PAX in attendance already knew this game and DHL learned the rules at next-day-air speed! T-Claps Sir! Everything went smooth, no shenanigans, so clearly the problem last time was Speedy and Grimace, as usual. Sonic and Tremor always impress me by finding ways to fit in extra reps, joining in the exercise when they finished their lap instead of recovering.

Gomer Dropped the Sword at one point, resulting in…Nothing. Didn’t have a rule for that.. Next time, Gomer…next time. Back at the ranch the Die just kept landing on Tuck Jumps, side planks, and jump lunges, so the core and legs got some good work that morning.

At about 6AM, Sonic Irish Goodbye’d to get to school. Go bench press some kids, you hoodied beast.

About 24 die rolls were made, but not a single water break. The probability of such a thing is approximately…whack. Oh well. On to Mary

Flutterkicks IC x 10
4-count LBCs IC x 10
American Hammers IC x 10
4-count BBSU IC x 10

Gomer, Tremor, Sonic, DHL, Gun Show (Acting AOQ),  Roomba (QIC)

I had my first sermon to preach the weekend after this, so I gave the 45-second version: Just because you are technically allowed to do something with impunity, doesn’t mean you can be obnoxious about it. Whatever your faith, or creed, or vocation is, you should make it as approachable as possible, because stumbling blocks will make it harder for others to come to you and what you’re doing.

Prayers for DHL’s job search, for traveling PAX, and family health.

Gonna need to get some headlamps from the Hazard Frought – I mean…Harbor Freight if I’m gonna encourage more running. I think everyone would be fine, but I’d feel much better. Of course, the sun may rise later, but It’s still hot and thick as anything. GAWD, I am tired of summer and it’s death grip on September. Be Gone! Gun Show done good as AOQ in Speedy’s absense, and even snagged us a Ghost Flag! Glad the mere thought of a Roomba Q scared everyone off (which is surely what happened). Also, with Sonic out for Name o Rama, we improvised (our efforts were blessed by the crow):

Kids, Shine your tire sleds and don your weighted vests, because next Tuesday, the 24th, The Grimace Cometh. Evanescence and pain are going to have you seeing Purple and cursing the Hamburger Witch that borne him! Start Hydrating now.

.22 Sounds Light, But It’s Still Deadly

THE SCENE: What a beautiful morning. A slight taste of pre-fall hung in the Delta Fair tainted air. Shorts weather but a sarong is now acceptable for PLC.
Properly given to all by YHQ and then an addendum was delivered for our late package arrival by DHL.
Short, Sweet, To the point.
SSH x20
Arm Circles 10 Forward 10 Back
Daisy Pickers Slow and smooth until all Pax joined in. 10?, 20? Who knows? Chaos rulz!
Imperial Walkers x20

A 1,2,3 trip around the street side of the park with 2 sets of 11’s on the famous Annex hills making for a “.22 cal beatdown“. A light load on paper but still able to get the job done. “That first part was deceptive,” said Gomer…. ah out of the mouth of babes.

  • Mosey West to Library Circle Drive 10 Patty Cake Merkins, 20 SSH, 30 Squats
  • Mosey North to Park Entrance (Tremor was literally in the street) 10 Patty Cake Merkins, 20 SSH, 30 Lunges
  • Mosey East up the street and hold AlGore(Climate-Liar-Tennessee-Traitor) till all in.
  • BIG hill for 11’s – burpees, crawl bear, squats, bear crawl
  • Mosey South over to the Small hill for 11’s – merkins, run hill, squats, repeat. Planned to do more bear crawls but chaos (and time) rule here!
  • Oh yeah, Farmer learned today that the door to the bathroom is locked.
  • Run 400M loop back to startex (Good sprint by all to get back in time for Mary)

As promised – Stargazers for Aprox 15 seconds or something like that.
Who knows? Chaos was in control.
6 PAX (0 FNG)
DHL, Tremor, Iceberg, Farmer, Gomer, Gunshow (tAOQIC)
The seasons are changing. Always.
Everyone you meet today is going thru something. Everyone’s needs/emotions/situation are always in flux. Be watching for those around you who are going thru problems. Be willing to listen to those around you. Come along side, support a brother,  just be watching for what others are going thru and not focused on just yourself. You have no idea what others are facing today if you don’t ask.
With Speedy giving YHQ the flags for a few days, the ample supply of geese in the park could/should become part of PLC! A quick estimate suggests an easy 200lb harvest of meat. Sauté with butter, add some PLC and men’s breakfast would be historic! (There was mention of Beans having a heart-attack – so a secondary goal may need to be staying off the evening news)
I think something was mentioned … but I’m sure it wasn’t important.  Oh yeah YHQ forgot to announce the VAPE dinner at that second rate BBQ place Thursday or Friday or whenever.

Mighty KOTB push

THE SCENE: perfect?
F3 WELCOME & DISCLAIMER. Given….. 5 principles of f3

20 SSH, 10 Windmills, 10 Daisy pickers, 10 Hillbillies all IC
Merkin Mile. pause every quarter mileish for 25 Merkins. We had a fortune teller in our midst that was doling out free fortunes for the group. At each stop we read….. our fate. Sprinkled in were an additional

  • 24 Carolina Dry Docks
  • 31 Merkins
  • 64 Squats
  • 67 Burpees
  • and alot of jump lunges and alligator merkins while waiting on the 6

20 IC Freddie Mercuries, Billy Blanks – Reverse crunches 20 oyo, Slots – OG AOQ Redlight Green Light Yellow Light
15 Pax, video wasn’t recording… fail. Gomer, Gunshow, Tremor, Slots, Rosetta Stone, Rainbow Warrior, Land Line, Inova, Farmer, Billy Blanks, Beetus, Chuck E Cheese, Iceburg, Speedy (qui), and DHL (FNG….. billy blanks stated he may have thought this was his kick boxing class)
T claps to Chuck E Cheese, and Gunshow who made a valiant effort for KOTB this month. Honestly their effort has given me pause to how i view the KOTB flag, and probably need to send more respect its way. Dismissal isn’t a healthy way to go. Tremor brought more Banana Bread…… it was eaten.

Heavy lifting Annex style

THE SCENE: normal shorts weather

20 ssh, 10 arm circles forward and back, 10 daisy pickers, 10 hillbillies all IC
Stations 1 min AMRAP (as many reps as possible) then switch, everything was modifiable with a coupon or as you see fit

  • 30# curls
  • 65# squat thrusters
  • Rope…. make the waves from a squatted position
  • 130# farmer carry….. grip strength for days
  • Slam Balls, #30, or #80
  • Sled 90#, push it real good
  • Tire flip, choose light or heavy tire
  • Sledge hammer on tire that wasn’t in use

Gomer, Gunshow, Tremor, Rosetta Stone, Farmer, Couch Potato, Speedy (qic)


Dealer’s Choice


Annex. Hot and humid.


*Follow Me: Capri Mosey


SSH x 23 IC


  • Dealer’s Choice
    • Taking Turns, clock-wise rotation:
      • 1 PAX would Bear Crawl to center of circle
      • Reach into Cap’n Merkin’s cranium and pull out a playing card
      • Announce the Exercise written on card
      • Q the exercise either IC or OYO (Dealer’s Choice)
        • Ex:
          • WW II Sit-Up x 12
          • Squat x 25
          • Flutter Kick x 25
          • American Hammer x 25
          • Hand-Release  Merkin x 15
          • Mtn. Climber x 25
          • Plank Jack x 25
          • Burpee x 25
            • Mosey
          • Monkey Humper x 17
          • LBC’s x 17
          • SSH x 25
          • CA Dry Dock x 14
          • Merkin x 25
            • Mosey
      • Once done Q’ing the exercise, PAX would exit the circle by Crawl Bear back to spot in outer circle
      • PAX to his left would go next
      • Rinse and Repeat


Rosalita x 23 IC

9; Iceberg, Farmer, Inova, Gun Show, Rosetta Stone, Couch Potato, Speedy, Gomer, and O Positive (YHC)





Great to see the PAX flourish when presented, 1 by 1, with the opportunity to Q an exercise.  The rotation allowed for the men to knock off the nerves and fail in a safe space. Very proud of my brothers.


See: Preblast

F3 Memphis 2-Year Anniversary Celebration

It was a special honor to lead 116 of the greatest HIM in the F3 Memphis Region this gloom out at their 2-Year Anniversary. Thank you Soybean and the rest of the PAX who decided to remove themselves from the fartsack to join YHC and celebrate this epic milestone. There were also 29 PAX who came early for a Ruck and others who PreRan.

At 0700 we took a mosey over to the FedEx Event Center Circle and began with the F3 Disclaimer and the following:


We began with a quick warmup by performing the following in cadence: Side Straddle Hops, Imperial Walkers, Low Slow Squats, Merkins, 10 6-Count Burpees.


We began this morning by taking a short mosey over to the back of the FedEx Event Center on the lake side at the concrete ledge and benches for a series of the following in cadence: Irkins, Dips, Step-Ups, and Derkins (Regular first and then wide armed).

Then we took a short mosey over to the Music Pavilion to kick off the football season with a little bit of summer conditioning. We did 7-Burpees, 7-Merkins, & 7-Squats 7 times. When we were finished we felt like all we wanted to do with football was sit on the couch and watch.

Looking at my watch we still had 19-Minutes to go. Ugh!

Then YHC asked the PAX mosey back towards the COT to continue the workout near there. At this point we performed a series of 11’s with Star-Jumps (Bombjacks) at the top and Pike Merkins (CDD’s) at the bottom.

The final short mosey took us back to the COT for the countarama, namarama, FNG Naming and most importantly BOM.

All PAX did awesome today. It was a great morning to be with you all. I appreciate the warm welcome and great hospitality.

Great work was put in by all PAX in attendance today. You all have something to celebrate today. Good health and great brothers to lean on. Now go out and spread F3.


Today we discuss a lot about the Mission of F3, the 5 Core Principles and the F3 Credo. They are listed below:


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

5 Core Principles:

  • Are free of charge
  • Are open to all men
  • Are held outdoors, rain or shine, heat or cold
  • Are led by men who participate in the workout in a rotating fashion, with no training or certification necessary
  • End with a Circle of Trust

F3 Credo:

Leave no man behind, but leave no man where you find him.

Discussed with the PAX was the D2X which is where your Dolphin and you Daffodil align with each other. For more on this take time to read about it in Freed to Lead.

Dolphin-The Task a person was born to do best.

Daffodil-The people-group each person was born to Serve.

D2X-The Task formed by the intersection of a person’s Dolphin and their Daffodil.

Every man has a D2X. What each of you must to is to determine what your Dolphin and your Daffodil are and do your best to ensure those two intersect to make the most IMPACT in your community. Aye!


Read Your Newsletter.


Prayers and praises were shared and lifted up by YHC.

You’re All Shooting Stars to Me at the Annex

THE SCENE:  Not to bad. The soupy air of Memphis is chilled and ready to enjoy. Really Dewy. Can’t wait to end one of these with dry socks.

F3 WELCOME & DISCLAIMER: Administered! And again for Rosetta Stone.

SSH IC x 20 (because we have rules)
Imperial Walkers IC x 20
Windmills IC x 20
Arm Circles FWD IC x 20 (Keep arms up)
Arm Circles REV IC x 20

See if you can guess the theme faster than the PAX this Morning! Hints in Bold. Gomer was a curious one, having a peek at the 3 cardboard signs I made the night before, now scattered near the NE corner of the Annex like a corrugated Triptych sloppily hurled at a hillside.

Mosey’d around the 1/4mi loop and argued about whether it’s a 400meter loop and not a 1/4mi loop. After completing one orbit, PAX gathered at the east end of the lot for AMRAP #1 to the tune of the Meteora album by Linkin Park, which was also the first album I bought with my own money. Sorry I’m late to that particular party, Speedy and Grimace. 8 minutes of the following:

Plank Jacks x 10
l Capitan up the hill  to the swings (Like a deep Lunge walk)
ussian Twists x 10
quat Jumps x 10
l Capitan backwards down the hill
mperial Squat Walkers x 10
erkins x 10

Another orbit round the loop up to the pavilion (after I had to get my shout on) and PAX picked out picnic tables for AMRAP #2. Another 8 Minutes:

Mario x 10 (Mostly done as step ups, because of all the dew we had accumulated)
Elevated Merkins x 10 (using the benches)
Tricep Dips x 10
Elbow Plank x 20 seconds
Obamas away from the pavilion until you hit 20 Merkins then
Reverse Lunge back until you have pavilion roof over you

The PAX started asking why I wasn’t calling the Elevated Merkins Irkins (short for incline Merkins). I said because it would upset the acronym. It was at this point that the PAX figured out the theme was the Meteor shower we had this week. Their reward was another loop! End at the east lot again. 6 minutes left for AMRAP #3:

Smurf Jacks x 10
Hillbillies x 10
Outlaws x 10
WWII Situps x 10
Everest up the hill
REVerest back down (Everest Backwards)

They only got done with one round before the timer went off. In addition to just spelling PERSEID METEOR SHOWER, I also stuffed as many Plyometric exercies into tha thang as I could. Plyometric exercises focus on burst of energy and usually have some kind of “shooting” action, in honor of the the shooting stars.

Nerds love alt text.
I am insufferable.

OYO Limping back to STARTEX

Gomer, Gun Show, Rosetta Stone, Lager, Speedy (AOQ), Roomba (QIC)

A reiteration of what Barney said a few weeks back about getting home and finding the energy to spend time with your family. I recounted that I’d been sleeping terribly this week and my 2.0 wanted to get up in the night and see the shooting stars this week. I was going to bed on the last night of the meteor shower not really intending to see them, but when my son woke up anyway around the start of the visibility window, I found the energy to take him in the back yard and do some literal stargazers with him. We saw 2, and his excitement more than made up for the sleep lost. Point is, HIM, your family is your first ministry, so dig deep for them.

Prayers for Rabbit’s 8th, and Gomer’s friends.

So the last time I did AMRAPs, the whiteboard failed. Cardboard signs were way better and were hoboriffic! Must remember to bring a flashlight to point at them though, especially with the sunrise starting to shift. I had a much easier time leading this morning, and I think I’m feeling at ease commanding such hard exercise routines. The lunges and squat variants we did were brutal though.

PLC had awesome discussion about boat racing (I call drummer!), Banana blight, Japanese, and Books. Also Gun Show got hissed out by some Geese.

2 year convergence at the Mothership. Freed to bring PLC Goodies. If you’re reading this and it’s still friday, the 16th, shut this off, go lay out your clothes, and go to bed now. Ghost flag will be there, so Trashville, come and claim it if you dare!

School of Lunges

THE SCENE: Warm and very humid

Welcomed & disclaimed


SSH x25 IC
Small arm circles (forward & reverse) x10each IC
Overhead claps x10 IC
Seal claps x10 IC
Big arm circles (forward & reverse) x10each IC
Daisy pickers x10 IC
Windmills x10 IC
Imperial walker x10 IC

– 10 lunges with rucksack (30 or 40lbs) on back
– 10 lunges with CMU locked out overhead
– 10 lunges with CMU held in goblet/front rack position
Repeat the lunge sequence three times
– Run to the far end of the parking lot and back
– 20 burpees
That is one round. We did two rounds.

– Heels to the heaven x15 IC
– Low plank leg through x15 IC
– Alternating toe touch x15 IC

6 PAX (0 FNG) – Chyna, Couch Potato, Gomer, Gun Show, Speedy, Tremor (QIC)

Logical thinking has limitation just like our five senses. We could see with our eyes but we could only see to a certain distance with our naked eyes. We could hear with our ears but it’s also limited just like our eyes. Likewise, our logical thinking also has limited ability to reason some occurrences that might happen in our life. Sometimes we need to embrace this limitation and believe that something happen simply because it’s a God’s will.


2nd year anniversary convergence on Sat 8/17 at the Mothership.


THE SCENE: A balmy 76. 6 MPH winds out of the south

Mosey lap around the parking lot

1v1 competition. Player 1 draws exercise out of a hat. He has the choice of sprinting a lap around the parking lot or performing said exercise. Player 2 gets the short end of the stick and does whatever Player 1 doesn’t want to. Winner is determined by who finishes first. Winner picks the next two men up. Loser is just that, the loser.

A non-exhaustive list of exercises:
30 Burpees
20 Burpees
50 SSH
100 overhead press
25 lunges
25 jump squats
60 squats
Hold a legit Al Gore
40 Merkins
30 Pattycake Merkins
10 Captain Thor

Dealer’s Choice
20 Hello Dolly IC
20 Flutterkicks
20 Freddie Mercury
10 Jane Fonda 

Life ain’t fair. Sometimes you win when you didn’t put in the work. Sometimes you lose when you did. Get over it. 
Fun workout format. It needs a few tweaks, but it will be back new and improved at an AO near you. 

The ghost flag was stolen (illegally) which seems about right. 

YHC takes a lot of pride in winning sprints. Orange Julius absolutely smoked me today. It wasn’t even close. It’s amazing how quickly the mind goes to making excuses when we’re losing. No excuses, do better! Glad to have brothers pushing. 
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.