Running and Stuff

THE SCENE: 53 degrees, clear skies

SSH IC x 25

Imperial Walkers IC x 15

Smurf Jacks IC x 15

Baby Arm Circles IC x 20

Shoulder Press IC x 15

Indian Run

Box Jumps OYO x 30

Big Boy Situps IC x 25

Merkins until Skids completed 10 pull ups

Mosey to turf field for 11’s

  • 1 Merkin, run to opposite end of turf field (100 yds), 10 Big Boy Situps, run back to start
  • 2 Merkins, run to opposite end of turf field, 9 Big Boy Situps, run back to start
  • continue on until reaching 10 Merkins and 1 Big Boy Situp

Bear Crawl across field (approx 50 yds)

Sprint back

Jump skip across field

Broad Jump back

Sprint across field

LBC’s IC x 25

Flutter Kicks IC x 25

Merkins until time
10 PAX: Holy Roller, Iced, Hello Kitty, Skids, Sideline, Pronto Pup, Vector, Twitty, Utah, Pops (QIC)
Step out of your comfort zone
Good to see Vector out in the gloom

Super 21

  • THE SCENE: ErrBody hoping it’s the last humid day of the fall/summer

    Q is tired of SSH so he thought a round of Absolution was in order – 10

    • Possibly not a great idea cuz Q lost count a few times due to lack of air in his lungs
  • Up/Downs w/ High Knees – 10
  • Shoulder Warm Up
  • 100 yard sprint
    Super 21 Routine – alternating Merkins (on odd count) / Carolina Dry Docks (on even count) and BBSU.

Do 1 merkin followed by 1 situp; 2 CDD / 2 situps; 3 merkins / 3 situps, etc., etc. ……. up to 21 merkins/ 21 situps

  • After 10 – 50 squats
  • After 15 – 50 Bonnie Blairs (2 is 1)
  • After 19 – 50 Monkey Hummers
  • After 21 – 100 yard sprint

Flutter Kicks, Plank, Calf Raises
11 PAX
What would your best self do?

A nice rubric to work through whenever you have to decide between a couple of moral choices.

Where’s the Football Field?

I’d been looking forward to Qing the Lair for some time, because those turf fields are awesome.  I planned a Weinke with a football field in mind, using the yard lines.  What I did not remember was that both of the nice, soft, beautiful turf fields at Smaug’s Johnson are soccer notasport fields, not football fields.  Thanks, People’s Republic of Collierville.  Luckily, I had cones with me.

Not a professional, modify as necessary, commands are suggestions, etc.

I informed the PAX that the Warm-o-rama would consist of 7 exercises, each of which would be a set of 10 burpees.  However, a correct answer to a trivia question for each one would result in changing that burpee set to a more standard warmup exercise.

Question 1:  What is the mission of F3?  Correctly answered by C-Lo:  “To plant, grow, and serve small workout groups for the invigoration of male community leadership.”  Reward:  SSH x20

Questions 2-6:  Name one of the 5 core principles of F3. All were correctly answered by various members of the group.  Rewards:  Hillbillies x15, Daisy Pickers x15, Windmills x15, Imperial Walkers x15, Arm Circles Forward x10.

Question 7:  What is the credo of F3?  Correctly answered by C-Lo:  “Leave no man behind, leave no man where you found him.”.  Reward:  Arm Circles Reverse x10.

Cones were set out every 10(ish) yards.  The 3rd, 5th, and 8th cones were marked by either a double cone or by the cone laying sideways.  (I only have 12 cones.  My last name is not Rockefeller.)

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 double/sideways 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 double/sideways/last cone, perform designated exercise, backpedal to start.  Exercises:  25 merkins, 50 squats, 75 mountain climbers, 100 SSH.

Round 6:  11s – Merkins at start, BBSU at first double cone. 

Sprinkled throughout.

7 PAX: C-Lo, Choker (Q), The Force (Willy Loman from Lake Norman), Hello Kitty, Sideline, SKIDS100, Utah

You’ll be hearing more about Shield Lock in the coming weeks.  I read a passage from Ecclesiastes that sums up the Shield Lock for me:

Two are better than one, because they have a good reward for their toil.  For if they fall, one will lift up his fellow.  But woe to him who is alone when he falls and has not another to lift him up!  Again, if two lie together, they keep warm, but how can one keep warm alone?  And though a man might prevail against one who is alone, two will withstand him — a threefold cord is not quickly broken.  -Eccl 4:9-12

Great to meet Lake Norman #HIM The Force – thanks for joining us!

Craziest 8’s ever

THE SCENE: 65 and dark

20 x ssh,iw,daisy pickers, and arm circles
We ran around the lake twice stopping every quarter mile or so. First stop was 80 reps of the assigned exercise.  Next stop was 70, then 60 etc… 80 merkins, 70 Freddy Mercurys, 60 plank jacks, 50 flutter kicks, 40 squats, 30 wide arm merkins, 20 sumo squats, 10 burpess. the went to field for a light version of abdominal bombs.  partner up and while one partner runs the other does the exercise until he gets back. 50 big boy situps, 100 outlaws, 100 mountain climbers, 100 bicycle crunches, and 100 starfissh crunches.

in cadence over head hand claps, raise the roof, and shoulder blasters.
14 pax .. flobee, double dare, slayer, pops, pablo, hello kitty, red roofer, skids, iced, dial up, birds r real, twitty, utah, hacksaw
patience with the Lord
I left my comfort zone today and it felt good. The Lair couldn’t of been more welcoming.  Thx fellas for all the hard work.
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Lair 8/15/2019


SSH – 25 IC, Shoulder Press – 15 IC, Arm Circles – 15 IC, Tempo Merkins – 10, Slow DP – 10 IC, Mosey around parking area back to Flags
Bear Crawl 123 on the hill, 100 Merkins, 200 LBC’s, 300 Squats

  • Mosey to hill for instructions. QIC picked the partners and gave instructions.
  • P1 will bear crawl up hill and crawl bear back while P2 performs 100 Merkins
  • Repeat with 200 LBC’s
  • Repeat with 300 Squats
  • Tempo Merkins – 10
  • Keep partner for Bear crawl races on the hill for 3 rounds
  • 6 count Burpee – 10 IC
  • Mosey with purpose to the flags
  • CMU work 25×4 of the following
  • Overhead press – 25
  • Curls – 25
  • FC – 25 (2 is 1)
  • Lunges – 25 (2 is 1)

FC – 10 IC, MC – 10 IC , SSH – 25 IC
12 PAX,  Dial-up, Tremor, Sideline, Skids100, Birds are Real, Twitty, Hello Kitty, Iced, Pops, Stephen King, Peeping Tom, Nature Boy
Prioritize what is important right now. Our kids are back in school and we need to help our M’s and 2.0’s. Be 3rd and not 1st! Easier said than done sometimes. God Bless all the PAX in F3.
Psalms 121.1

I will lift my eyes to the mountains; From where shall my help come?

GoRuck Vietnam is coming soon! Find someone and train. Also, IronPax will be here soon.

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.

Wheelbarrow of weights.


SSH x 25 IC, TTT x 15 IC , Merkins x 10 IC, Windmills x 15 IC, LBAC x 10 IC (reverse), OHC x 10 IC, SC x 10 IC, BAC x 10 IC (reverse), SSH x 20 IC
PAX split into three groups and rotated through three Chest/Back movements:

  • Station 1:  Merkins x 25, Standard Pull-ups x 10
  • Station 2: Military pushups x 25, KBS or Ruck Swings x 20
  • Station 3: Diamond pushups x 25, Lawnmowers x 10-15 per side
  • (repeat)

Transitioned to Arms/Shoulders circuit:

  • Station 1: Alt shoulder press x 10-15, Static Arm Curls x 10 per side, Dips x 10-15
  • Station 2: Straight arm shoulder flys (2:1) x 10, In-Out curls x 8-15, Side Tricep Rise x 10 per side
  • Station 3: Upright rows x 10-15, Hammer curls x 10-15, Tricep ext x 10-15

Q Omaha’d the last circuit for time.  1 minute static squat with weight (ruck, dumbells, or KBs); quick mosey to wall and did wall sit with weight for another minute until 6:15

12 PAX (no FNGs); 1 IG
Importance of preparedness and planning for things that are not always ideal.  It does not guarantee that anything will be easy, but does allow us to be able to engage difficulty well.  Challenged PAX to consider areas in their lives where they feel less prepared and to seek out guidance, help, etc. to be better equipped for those moments, situations, etc.  Finished with 1 minute of guided meditation.

Thankful for all the guys that showed up this AM to put in the work.  Lot of guys brought weights which was clutch given the size of this group.  Really like this Monday Barracks emphasis and am looking forward to posting here more.
Convergence for 2nd anniversary on Saturday

Prayers for Tomb Raider’s friend with back troubles, Bailout’s fiend’s marriage, Teacher’s and students going back to school, Micah and Pirtle and that he will keep healing up after his hip dislocation.


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.

Lair 7/25/2019


50 SSH, 25 BBSU, 40 SSH, 20 BBSU, 30 SSH, 15 BBSU, 20 SSH, 10 BBSU

Mosey to field for THA-THANG

Partner up and alternate between a sandbag or ruck and body weight for the following movements. PAX completed as many rounds as time allowed.

  • 21 Squats (Weight), 21 Merkins
  • 18 Overhead Press (Weight), 18 Jump Squats
  • 15 Devil Press (Weight), 15 Burpees
  • 12 Upright Row (Weight), 12 Mountain Climbers
  • 9 Thrusters (Weight), 9 Groiners
  • 6 Tire Flips, 6 Mountain Climbers
  • 3 One Arm Row (Weight), Sandbag Pulls
  • Sprint 100 yards

Hurricane Hoedown
7 PAX, Hello Kitty, C-Lo, Sky Light, Skids 100, U Rock, Nature Boy, Justice
To accelerate requires your personal dedication to getting better in more than one area. You can accelerate at work and decelerate in other areas that are equally or more important.
Everyone worked hard and paid the man this morning!

Psalms 55.22

Cast your burden upon the LORD and He will sustain you: He will never allow the righteous to be shaken.
GoRuck Vietnam is coming in August.

Be the Bacon. Eat the Bacon.

Date: 08/05/2019

AO: The Levee

QIC: Gus

PAX: Boudreaux, Spirit Stick, Dial-Up, Pops, FanBoi, Slicnut FKA Escobar, Sandberg, Pablo, Krylon, O Positive, Blank Stare, Aflac, Master Pee, Cubbie, 1040, Hello Kitty, Roots, Halpert, Motel 6, Rocket Launcher, Webelo, C-Lo, Backseat, LinkedIn, Rabbit, Pronto Pup, Gus | FNG: Pork Belly

Conditions: 72F; muggy and foggy



* Mosey to area between baseball field and football field *

Dive bombers OYO x 10

* Mosey back to Shovel Flags *

Descending Pain Train
Side Straddle Hops IC x 60
Squats OYO x 50
BBSUs OYO x 40
Merkins OYO x 30
Burpees OYO x 20
Carolina Dry Docks OYO x 10

* Mosey to area between baseball field and football field *

Dive bombers OYO x 10
Cleve Climbers IC x 10

* Mosey back to Shovel Flags *

Descending Pain Train
Side Straddle Hops IC x 60
Squats OYO x 50
BBSUs OYO x 40
Merkins OYO x 30
Burpees OYO x 20
Carolina Dry Docks OYO x 10

Ratche Shoulder Blaster to ENDEX

Count-o-Rama (28)


COT / BOM: Be the Bacon.

MOLESKIN: I expected more PAX. T-Claps are in order for Pronto Pup and Rabbit for preparing a pork-heavy feast after the beatdown. Thunder Claps are in order for Halpert, who has led The Levee to unprecedented heights. This is fun, y’all.

FNG naming logic: Showed up on bacon day -> Pork Belly