Catch Us if You Can

THE SCENE: Car said 34, when I pulled up at 4:47. YHC decided, last minute, that it would be a good idea to join Grimace and Big Green to pull a tire for 30 minutes pre-BC, knowing full well what I had planned…

Motivators, down from 6. (6 full SSH, 6 1/2 arm SSH, 6 legs only SSH, 6 jumps. Then 5 of each, 4 of each, etc.)

Daisy Pickers  12x IC

Arm Circles  15x IC, forward and backward
Individual Medley: (Merkins, BBSU, Squats, Burpees)  90 second rounds. 1st round, do 5 reps of each exercise. The quicker you finish, the more rest you get before next round. 2nd round, 6 reps of each. Etc. We went up to 10 rep round.

Catch Us if You Can: Partner 1 carries Partner 2. Partner 3 performs exercise, then runs to catch up. Once he catches them, P2 carries P3 while P1 does exercise. Rotated to new exercise each time it came back around to your turn.  (5 burpees, 10 BBSU, 15 merkins, 20 squats). Did a 1/2 mile loop of this.

11s: Crowd Pleasers and Jump Squats

No time.
10 PAX: Lochte (QIC), Speedy (AOQ), Grimace, Big Green, Gomer, Gun Show, Choker, DHL, Tremor, Barney
Tell those most important to you how thankful you are for them in your life. Do not assume it is understood, through your actions alone. Everyone likes to hear that they are appreciated.
I actually uttered the words, “How bad could it be?” out loud, referencing doing a tire pull before BC. The answer: Really bad.

Lots of guys were shedding layers throughout the workout, so everyone must have been working hard.
Grimace and his M are expecting their second 2.0 any day now.

Barney completing his 345 tomorrow morning.

Sandbags and CMUs with a side of banana

THE SCENE: It was warm

  • SSH IC x 30
  • Imperial Walkers clockwise IC x 15
  • Hillbillies counter clockwise IC x 15
  • Tempo Squats IC x 10



  • CMU Curls IC x 10
  • CMU Squats IC x 10
  • Sprint to enclave and back


  • CMU Curls IC x 15
  • CMU Squats IC x 15
  • CMU Overhead Press IC x 15
  • Sprint to enclave and back


  • CMU Curls IC x 20
  • CMU Squats IC x 20
  • CMU Overhead Press IC x 20
  • CMU offset Merkins OYO x 20
  • Sprint to enclave and back


  • Everyone line up next to each other and get in Merkin position
  • PAX on far right grab sandbag and carry to enclave and back
  • Everyone else AMRAP merkins
  • Next goes until all are done
  • Everyone sprint to enclave and back


  • Everyone line up next to each other and get in plank position
  • PAX on far left drag sandbag to enclave and back while bear crawling
  • Everyone else AMRAP alternating shoulder taps
  • Next goes until all are done
  • Everyone sprint to enclave and back


No time

11 PAX , 0 FNGs:

Prayers for:  Chuck E Cheese’s friends’ baby – Cannon, El Bano, Interweb and The Dude for travels on their mission trip, Pillsbury is in AZ, Bailout, Soulja Boy and Dexter Marathon Ruck

Annex 11s & BlackJack

THE SCENE:  It was warm

  • SSH IC x 21
  • Abe Vigoda IC x 21
  • Annies IC x 21
  • Imperial Walkers IC x 21
  • Forward Arm Circles IC x 21
  • Backward Arm Circles IC x 21




Mosey to Playground / bring your CMU

  • 1 Merkin at top of the hill, run to the end of the field
  • 20 squats with CMU and run back to top of hill
  • 2 Merkins at top, run, 19 squats with CMU, etc…

Elevens CMU Style

  • Start with 1 CMU curl, Bear Crawl & drag CMU to determined location
  • 10 Overhead Press, Bear Crawl & drag CMU back
  • 2 CMU Curls, then 9 Overhead Press etc….

5 PAX, 0 FNGs:  Gomer, Speedy, Gun Show, Roomba, Rabbit (QIC)
Read excerpt from “My Utmost for His Highest” by Oswald Chambers based on Matthew 6:33 “Seek first the kingdom of God and His righteousness, and all these things shall be added to you.”



COMBS, Tires and Nanners

THE SCENE: Mid 50s – very niiiiiiiiiiiiice


  • SSH x 25 IC
  • Squats x 25 IC
  • Windmills x 25 IC
  • Daisy Pickers x 15 IC
  • Imperial Walkers x 15 IC
  • Hillbillies x 15 IC




  • Curls w/ CMUs x 20 OYO
  • Overhead Press w/ CMUs x 20 OYO
  • Merkins on CMU x 20 OYO
  • BBSU w/ CMU x 20 OYO
  • Squat w / CMU x 20 OYO

Took a nice mosey down the parking lot and back



  • P1: Flip Tire 5 times (we had 2 big tires) if tire was not available, Grab sandbag and clean and jerk it 5 times
  • P2:  Start COMBS w / CMU
  • Curls x 50
  • Overhead Press x 100
  • Merkins x 150
  • BBSU x 200
  • Squats x 250


10 PAX, 0 FNGs:  Barney, Speedy, Tremor, The Dude, Bailout, Bootheel, Gun Show, Gomer, Grimace, Rabbit (QIC)
Attitude is a critical part of our lives.  They say in life 10% what happens to you and 90% how you react (or your attitude).  Let’s all strive to be patient, humble and have good attitudes when leading at home, at work and wherever else God allows us to have an impact.
I love to flip tires!

Come to the Annex where Bananas and mumblechatter are always aplenty!


Blame Grimace

I arrived about 30 minutes early to scope out the big field and set out some cones.  In the distance were two idiots running and taking turns dragging a tire around the track.

Grimace mentioned in Slack last week that his elbow was better and that he was “ready for more bear crawls”.  Ok.  You did this to you.

Once for the group, and a mini-disclaimer 5 minutes later for Shoelaces doing his Meter Maid impression.


F3 trivia time.  Each warmup exercise is 10 burpees, unless the person I call on can answer an F3 trivia question.  If they get it right, the next exercise changes to a standard warmup exercise.

  1. Gomer: What is the F3 mission?  Correctly answered – SSH x20 IC
  2. Speedy:  What is the 1st core principle?  Correct – Daisy Pickers x15 IC
  3. Shoelaces:  What is the 2nd core principle?  WRONG – 10 Burpees OYO
  4. Big Green:  3rd core principle?  Correct – Windmills x15 IC
  5. DHL:  4th core principle?  WRONG – 10 Burpees OYO
  6. Tremor:  5th core principle?  Correct – Imperial Walkers x15 IC
  7. Gun Show:  What is the F3 credo?  Correct – Arm Circles x10 IC (each direction)

Mosey to field.  Single cones were set out 10(ish) yards apart.  Triple cones were set out at the 30, 50, and 80 yard lines.

Round 1:  Bear Crawl the length of the field, stopping at each cone to perform 10 merkins

Round 2:  Sprint back to beginning, stopping at the triple cones and last cone to perform 25 SSH

Round 3:  Crab Walk the length of the field, stopping at each cone to perform 10 Big Boy Sit-ups

Round 4:  Same as Round 2

Round 5:  Quarter Pounder.  Suicide sprint to each triple/last cone, perform designated exercise, backpedal to start.  Exercises:  25 merkins, 50 squats, 75 mountain climbers, 100 SSH.

Flutter Kicks x10 IC

10:  Big Green, Choker (QIC), DHL, Gomer, Grimace, Gun Show, Hitch, Shoestring, Speedy, Tremor

Be the man you want your son to be.

100% of Barracks PAX showed up to steal the Ghost Flag, but they were still 3 people short.

There probably should have been some.

Double QP – Supersize Me

THE SCENE: YHC was running a wee bit behind. When I arrived at the AO, most of the PAX were standing near the flags. I quickly and precisely set up a ~100 yard field with 25 yard cones. Confession: The last 10 yards or so were downhill, so I shortened the field a little bit. I don’t think the PAX minded. Then I quickly ran to scout a hill location that we didn’t end up using! Time to begin!



First up, a plain old quarter pounder. Sprint to each cone, perform the stated exercise, backwards run back to start to wait on the six.

25 yd – 25 merkins
50 yd – 50 squats
75 yd – 75 Mountain Climbers (2 is 1)
100 yd – 100 SSH

Gomer gave us a 10 count when we were all done.

Next, we added a patty and then supersized the exercises! 

25 yd – 25 burpees
50 yd – 50 Bonnie Blairs (2 is 1)
75 yd – 75 groiners
100 yd – 100 smurf jacks

The quads were burning!

We had about 8 minutes left. I scrapped what I had planned (burback mountain) because the mosey would take too long. Instead, we did the Derkin 250. Partner up. P1 does a lap around the covered driveway. P2 does derkins (feet on curb). Swap until the pair completes 250 derkins. One pair finished. With 2 minutes left, we all did 25 more derkins and that was that.

No time.

Seven (7) PAX

Was not very prepared this morning for COT, but productivity and work have been on my mind a lot recently. Most men are task oriented. In order to be effective, you need a method of capturing tasks and tracking them to completion. Otherwise, you’ll miss stuff or stress yourself out wondering if you’re missing stuff. Find a system that works for you and stick with it.

Great morning at the Annex, as usual. Great to meet DHL and Big Green. Shout-out to Grimace and Big Green for the pre-game tire pull. Shout-out to Gun Show for the coffee and nanners. 

Eli Grow 8K run/ruck this weekend. You can participate virtually if you can’t make it to Tullahoma. 

Tire / Sandbag / CMU Deathmarch

THE SCENE:  Nice and brisk for an autumn morning

DONE.  Also covered the mission, 5 core components and credo of F3


  • MOSEY 
  • SSH IC x 25
  • Side Shuffle Ground Taps (shout out to Soulja Boy) IC x15
  • Windmills IC x 20
  • Plank Jacks IC x 10
  • Imperial Walkers IC x 15
  • Hillbillies IC x 15
  • Batwings ( IC x 20 fwd arm circles, IC x 20 bwd arm circles,  IC x 20 seal claps,  IC  x20 overhead claps)

Bataan Death March – Indian Run around the path.  Last PAX does 5 burpees and runs to catch up, taps new last PAX who begins his burpees and continues to run to the front of the line.   We got through 2 iterations of this during 1 lap around the Annex path.

Diego (Dora’s evil cousin)

Partner up

P1:  Runs for a little ways and then either flips 1 of 2 tires 5 times or lifts and throws a sandbag 5 times, then run back

P2: Starts on exercises which were:

  • 100 Alternating CMU Merkins
  • 150 CMU Overhead Presses
  • 200 LBC
  • 250 CMU Curls
  • 300 CMU Squats

No time for her today

9 – Gun Show, Gomer, Sonic, Tremor, Big Green, Speedy, Farmer, Grimace, Rabbit (QIC)


Reiterated the mission of F3 is to invigorate male community leadership.  YHC has been thinking about leadership a lot lately and found an article with a great acronym describing leadership:  CORE

I talked about what each of the letters represent and how it applies not only at home, but work and also at F3.  

I also looked up some bible verses related to each of the words and have included those below.

C – Communication

Everyone hinges on communication on a team – either at work, at home, or at F3, communication is critical. 

Psalm 19:14 

 Let the words of my mouth, and the meditation of my heart, be acceptable in thy sight, O Lord, my strength, and my redeemer.

O – Organization

The best leaders are always organized because they know keeping things in order and scheduled what every person craves.

1 Corinthians 14:40 

Let all things be done decently and in order.

Proverbs 30:25

The ants are a people not strong, yet they prepare their meat in the summer;

R – Relationship

It’s the 2nd F in F3.  Building relationships is key whether it’s learning what makes your wife tick, or spending time with your children or building trust with your boss.

Ephesians 4:2-3 

 With all lowliness and meekness, with longsuffering, forbearing one another in love; Endeavouring to keep the unity of the Spirit in the bond of peace.

E – Expectations

The key elements here are “clear and obtainable”.  Do this with your children, do this at work with your boss and those you manage.

Luke 6:35 

 But love ye your enemies, and do good, and lend, hoping for nothing again; and your reward shall be great, and ye shall be the children of the Highest: for he is kind unto the unthankful and to the evil.


We had to cut Diego short.  One partner team (I think) had started on squats but others hadnt got that far, so this is a good lesson in planning on how much time various routines and exercises take.  YHC could have cut the warm-a-rama shorter and had more time on the back end. 

The mumblechatter was in full effect this morning.  Farmer seems to have an obsession with Tom Brady (even tagged the location of the AO in Facebook as some TB playground or something).  Also apparently Tom Brady doesn’t do curls and runs a lot faster than I ever have seen. 

Initial convo during some cadence induced exercise.

Farmer: unintelligible
Gomer: what?
Farmer: mumble mumble
Gomer: I can’t understand what you are saying!

As the pic(s) were being taken (because it IS the Annex after all), Gomer was rolling the tire over and Farmer ceremoniously fell / tumbled into the tire somehow, a classic Tom Brady move.

YHC was thankful to be able to push through and even complete BC as 10 minutes before start time YHC had just arrived to the Annex (the correct terminology in case you are reading this Farmer), and had a very sick feeling and proceeded to splash merlot, (which by F3 rules YHC did not report in his AAR due to it being outside the realm of the F3 workout itself).  YHC is happy to report it was a 1 time occurrence.  Based on that, I am sure there were many other fun things that happen but YHC missed those.  As they say, you had to be there!  YHC loves the Annex and needs to attend there more often!   Naners are EXPECTED when coming to the Annex and Speedy did not disappoint.  

Prayer Requests

  • Grimace and his M as they are very close to welcoming another 2.0.  Prayers for safe delivery and healthy 2.0 and M
  • Sonic has several family members recovering from ailments and one in chemo. 
  • Those who suffered house and yard damage from Monday’s storms
  • Power would be restored for those who are still without

Check Slack.  Lots of ways to get involved this weekend.  There is also a NEW EVENTS CALENDAR.   Check it out!

345 Finisher Lap at Mothership 10/19 – Halpert Q

THE SCENE: 48 and GR8



SSH IC x25

Daisy pickers IC x10

Batwings (PAX favorite)


345 finisher lap around Patriot Lake – Pax mosey from shovel flags to starting point near the east end  of the lake.  PAX stopped for reps of three sets of specified exercises approximately every 0.5 mile for a total of 4 rounds.  Each stop/round, the men completed:

  • 30 burpees
  • 40 merkins
  • 50 squats


Returned for Mary to discover that Gun Shows Ruck flag plant failed to hold and the PAX were fated with 10 penalty burpees.

American Hammers IC x20

Pickle Pounders IC x25

Hold plank 1 min

Alternating Shoulder Taps last 20 seconds


7 PAX – 1 WL Alcatraz from Charlotte, Gun Show, Granola, Laettner, Bailout, Croissant, Halpert (QIC)


Sign on truck that said, caution, learning to drive a stick on back windshield of truck.  Seeing this, the driver behind knew to have patience as that person in the truck stalled out at the green light.

We are all going through something.  You never know what the person you encounter is going through or went through just before your encounter with them.  So, no matter the circumstances, be patient and kind with people.


“Pretty light on PAX today.” – Bailout

“I don’t care if they’ve been on fall break, they should be out here putting out.” – Croissant



Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Baseball and Bear Crawls

THE SCENE: Almost no longer shorts weather. Big Green appeared from thin air.
F3 WELCOME & DISCLAIMER: Disclaimed. Covered F3 Mission and 5 components to each workout. 

  • SSH ICx30
  • Imperial Walkers ICx30
  • Squat ICx20
  • Arm Circles ICx15 forward ICx15 reverse
  • Mosey


We walked about 20 yards on our hands with our feet above us along the baseball fencing behind home plate. Speedy got light headed.

Mosey till all in.

YHC set up 4 bases in the parking lot, and each base had instructions on what exercise to perform and how to move to the next base. PAX timed themselves each lap, but were not given instructions on a goal time for their first lap.

  • Home Plate (StartEx)- 10 Jump Squats – Sprint to 1st Base
  • 1st Base – 10 Hand Release Merkins – Bear Crawl to 2nd Base
  • 2nd Base – 10 Burpees – Crab Walk to 3rd Base
  • 3rd Base – 10 BBS – Sprint Home and check time.

We repeated this a 2nd time. PAX were given a goal to beat their first lap’s time. Everyone did.

We repeated this a 3rd time. PAX were given a goal to beat their second lap’s time. Approximately half did, which is still great since we were pretty smoked at that point.


  • Toe Touch Situps OYOx10 per side
  • American Hammer ICx20
  • Flutter Kicks ICx30

8 PAX – 0 FNGs) – DHL, Big Green, Tremor, Speedy, Gomer, Gun Show, Roomba, Grimace (Q)
Set small goals.

With a small goal of beating one’s own time, everyone performed better, even after being fatigued.

The same is true in our spiritual lives, families, work, etc. Set small goals. They’ll help you perform better and will give you some accountability.

Tremor is a bear crawl beast.

YHC yelled “He’s Old!!!” at Gomer when his dad, Gun Show, beat him on lap 3. May or may not have motivated Gomer.

Cold weather after rain makes grass no fun.

Rabbit on Q this Friday. I wonder if we’ll be doing a lot of Pickle Pounders and Aw Yeahs…

Slide around the ANNEX

THE SCENE: 44º = clearly we have reached shorts+ weather. PLC was officially too cold to stand around in just one layer. Pack another layer to fully enjoy nanners next time. But what a fantastic sunrise!
2 times, 2 times.  

A very standard warmup: SSH, Arm Circles, Daisy Pickers, Hillbillies, Imperial walkers. With bodies warmed, we went to work.
We mosied to the playground to start our “slide around the park”. Remember, “always slide when you are at the playground”. Also note, first person to slide will enjoy the rest of the BC with wet shorts.

4 corner Slide around the ANNEX x3:
Station 1 = Sidewalk 5 Burpees
Station 2 = Park Entrance 10 Merkins
Station 3 = Porch 15 squats
Station 4 = Playground 20 SSH (go down the slide when done)
This took much longer than YHQ anticipated so we moved on to more fun after 3 laps.

Oh yeah, we did calf raises till all in. Bad idea – don’t do that.

Mt. Martin Lutheren 11’s:
You know the drill. Merkins at the top, Squats at the bottom of Cordova’s biggest little reformation hill. YHQ appologized to the Pax for not making the mode of travel Bear Crawls. I could feel the PAX oozing dissapointment.

Another poor decision by YHQ. I gave Mary to young Gomer who, for some unknown reason, decided to do American hammers until mighty Tremor flinched. The number was scary high and great birthing sounds could be heard in all the land for several minutes (I have no idea how many were actually done – Yes YHQ threw gloves at Gomer). Thankfully the bell rang as we were only a minute into Freddie Mercurys. So that was slightly less horrible.
17 KOTB (again) Speedy AOQ, IceBerg, Tremor, DHL, Gomer, Lager, Gun Show QIC.
Use the packing list when it is given to you. Follow instructions.
Keep extended family of Bailout/CharlesECheese/daDude/ElBano in prayers for travel and health.
Wet shorts are great when training for Selection in sunny Florida but horrible in 40º Memphis.
Slots will be missed. Most of the PAX at the Annex today never worked out while he was AOQ… but the Annex and F3Memphis have greately benefited from his time here. A true HIM.
Granola is doing some good ramp up training for the upcomming Grolick event HC in the rucker channel. Next three Saturdays 0300-0830. HC in the #goruck-veterans-day channel by 2000 Friday to make it happen. Open to ALL PAX.