THE SCENE: Perfect weather for beating the body into shape and 345 finale

F3 WELCOME & DISCLAIMER welcomed and disclaimered

DP x 10 IC, SSH x 20 IC, Michael Phelps x 10 IC

Burpee Mile Part 1
Run to top of hill in direction of playground (.25mile),  12 Burpees
Run to playground parking lot (.25 mile), 12 Burpees

Dora 1-2-3-2-1
P1 Reps toward goal
P2 Run down to big tree, return by back pedal

100 Merkins
200 LBCs
300 Imperial Squat Walkers (initially 2 is 1, but due to time switched to 1 is 1)
200 Reverse Crunch
100 Carolina Dry Docks

Burpee Mile Part 2
Run back to top of hill in direction of STARTEX (.25mile), 12 Burpees
Run to grassy knoll by Event Center circular drive (.25 mile), 12 Burpees

Still time, but didn’t want to subject Pronto Pup and others to 11s, so run behind Event Center and do Step Ups and Box Jumps up steps and back down for about 5 rounds.

Return to STARTEX.

20 American Hammers
30 Freddie Mercuries
20 Shoulder Taps
PAX shared things they are thankful while holding Plank until time

11 PAX: Pronto Pup (345er), Dawson (sub-AOQ), Photoshop (QiC), Dial-Up, Corn Dog, Hot-n-Ready, Abba, O’Reilly, Steinbrenner, Snowman, Soulja Boy

Uncommen Words of a Leader
Numbers 14:5-9 – “5 Then Moses and Aaron fell facedown in front of the whole Israelite assembly gathered there. 6 Joshua son of Nun and Caleb son of Jephunneh, who were among those who had explored the land, tore their clothes 7 and said to the entire Israelite assembly, ‘The land we passed through and explored is exceedingly good. 8 If the Lord is pleased with us, he will lead us into that land, a land flowing with milk and honey, and will give it to us. 9 Only do not rebel against the Lord. And do not be afraid of the people of the land, because we will devour them. Their protection is gone, but the Lord is with us. Do not be afraid of them.’”

In the midst of people second-guessing God, Joshua stood his ground and stated “…The Lord is with us. Do not be afraid…”

There are many things I love about Joshua. But the best part of this passage is that Joshua wasn’t just stating his opinion but rather testifying to what he had seen and what God said He was going to do for the people of Israel.

A leader isn’t just the loudest of the group, and he is not the biggest of the group. He is the person who God has positioned and prepared for the role of leadership. While it may not have been anticipated, it was a seamless change of leadership from Moses to Joshua because God had prepared Joshua ahead of time. Notice that Joshua stated his view and challenged the Israelite assembly. He didn’t insult them or intimidate them… he spoke the truth!

What kind of leader are you? Are you the most forward in the group and the first to step up? Or do you only seek the role of leadership when no one else will? While leadership skills may be built into your DNA, those skills have to be honed to be a benefit for others. How many times do you hear Jesus yelling at people to get their attention in the Bible? People would gather around pushing and shoving just to get near him and listen to what he had to say.

Leadership comes in many forms, and you may find that your family is waiting for you to lead. Your career is waiting for you to lead. Do so in boldness with faith without fear.

Double RESPECT to Pronto Pup for taking on the 345 Challenge and knocking it out!

The Arcadian Trail

Done… As YHC ran in at 5:30

15 Daisy Pickers IC
20 Arm Circles IC
15 Imperial Walkers IC

Arcadia Trail Merkin Mile
25 Merkins
Run Arcadia Trail
25 Merkins
Run Arcadia Trail
25 Merkins
Run Arcadia Trail
25 Merkins

Mosey to District 5 and Partner up for Dora
50 Burpees
100 Overhead Presses w/ CMUs
200 BBS
300 Squats

Court Sprints x3

25 LBCs IC
15 American Hammers IC
15 Flutter Kicks IC

6 PAX (No FNGs)

Exodus 17. Moses had to raise his hands for the Israelites to win the battle. He grew weary and let his hands down. Aaron and Hur came alongside him and held Moses’ hands up and Israelites won.

What opportunities do we have to lift our brothers hands up? And when we are weary can we ask for help?

Had an unexpected detour on my route to Arcadia and had to stop by a gas station… I couldn’t risk the parks department  leaving the bathroom open. Luckily everyone was properly disclaimed as I ran from the parking lot….. GHOST FLAG… It’s still at Arcadia.

VAPE Sept 12

A Series of 5’s

THE SCENE:  A Beautiful 70 degree morning

SSH (IC) x 30; Imperial Walkers (IC) x 15; Daisy Pickers (IC) x 10; Arm Circles (IC) x 10; Windmills (IC) x 10

Mosey with CMU’s through the park to the soccer field


PART ONE: Circuit workout- 5 locations, 1 exercise at each location, 5 reps per exercise, 5 rounds.  The exercise started on one corner of the soccer field, and continued to each corner, and finished at the center of the field.  All PAX started together.

  • 1st corner: Burpees
  • 2nd corner: Overhead press with CMU
  • 3rd corner: Merkins
  • 4th corner: Big Boy Sit-ups
  • Center of field: Squats

There was still plenty of time, so we did another round of the same, with 10 reps at each location.  Then mosey with CMU’s back to the hockey rink for more fun.


  • Ladders (x2)
    • Crab walk to half-court, run back to start
    • Bear crawl to other end of court, run back to start
  • 5’s with Squats and Burpees
    • 1 Squat on starting baseline, run to opposite end, 4 burpees, etc


LBC’s (IC) x 20; Flutter Kicks (IC) x 20; James Bonds (2 rounds through, holding for 10s at each point of the James Bond pose)

Watchita, Innuendo, Gus, Choker, Chuck-E-Cheese, Rain Out, Black Diamond, Rainbow Warrior, Ike, Mudpants, Blart, Stretch Armstrong, Landline, Slots, Hot-N-Ready (QIC)

It’s difficult to not worry about negative people or negative situations.  We should all try to focus on the large majority of our lives that are positive, and not let the negative items that we all deal with occupy too large of a portion of our focus.  Focus on the positive, not the negative.
It was a perfect morning for the VQ.  

JV Ultimate Frisbee Action

THE SCENE: plenty humid, but not too bad out!

  • SSH x25
  • Daisy Pickers x15
  • Imperial Walkers x15
  • Polka Stretch x15
  • Arm Circles x 32

Mosey to Amphitheater field for ultimate where we splits into teams. Whenever someone drops the disc, there is a penalty. 1st Half was 2xburpees; 2nd Half was 2xJump Lunges. At halftime (0730) we took a water break. When a team was scored on, the losers would power skip; a second consecutive point against resulted in losers bear crawling; third=sprint. Scoring team would alternate between flutterkicks & gas pumpers

Team 2 donning the blue bandanas won the game 7-4. Mosey back to “Startex”


  • LBCs x25
  • 30 Second Plank

20 (1 FNG: Ringo)


YHC shared about Concentrica and need for himself and others to recognize where priorities are placed. YHC burdened by seeing others misplace their most important relationships with things that should be in the center.


  • MVP: Wicket, Jiminy’s 2.0
  • Most impressive catch: J-Date
  • Most Yards After Catch*: Rosetta Stone

*One is not supposed to move after catching frisbee. Supposed to freeze then throw the disc to a teammate 🙂

Going Metric!

THE SCENE: 25°C and muggy but it’s been worse
F3 WELCOME & DISCLAIMER: Work hard, don’t die

SSH (IC) X 10*
Imperial Walker (IC) X 10*
Hillbilly (IC) X 10*
Daisy picker (IC) X 10*
*sets of 10s today for the metric system

Intro to the Burpometer (Metric version of the Merkin Mile). 1 km and 100 Burpees.

  • Mosey 100M and do 10 burpees
  • Mosey 100M and do 10 burpees – you already use the metric system (weapons, film, protein grams, “clicks” in the military)
  • Mosey 100M and do 10 burpees – 0°-100° ice-water-gas (makes much more sense than 32°-212°)
  • Mosey 100M and do 10 burpees – it’s easy to remember “30’s warm, 20’s nice, 10 is cold and 0 is ice”
  • Mosey 100M and do 10 burpees – it’s objective (one ten-millionth of the distance from the North Pole to the equator as it passed along a meridian of Paris (don’t worry, we like French things: wine, food, etc)) not subjective, like a foot 
  • Mosey 100M and do 10 burpees – a monk created the system, Napoleon spread it, the US is the only industrialized nation to use it (Myanmar, Libera, also)
  • Mosey 100M and do 10 burpees – Officially adopted as an approved system for measurement by the U.S. in? Searcy: the 60’s? Correct. 1866 (one less burpee for you (he did it anyway to get to 100) we’ve done 60 burpees, how many meters have we run? Hot n Ready: 600 meters!, much easier to convert centimeters and meters than inches, feet and yards
  • Mosey 100M and do 10 burpees – sometimes we resist something good because we are used to doing things another way. we need to be open to truth we don’t understand
  • Mosey 100M and do 10 burpees – The Treaty of the Meter (1875) led by TC Mendenhall (memphis? maybe? maybe not)
  • Mosey 100M and do 10 burpees – some push back against the metric system saying it is un-American. We use it all the time. Heard before: Two kinds of countries; those that use the metric system and those that put a man on the moon. (Not so fast! what system does NASA use?!)
  • Hit the Gym for “10’s” Pull-ups and dips – a guy asked if we were the Cinderblock Guys, i said more like Cinderella.
  • Mosey another kilometer, back around the track and over some grass to Endex

No time
6 (0) MUDPANTS (Q) , Searcy, Lipton, Hot N Ready, Feta, Black Widow (Nashville) (Despite the growing tension between Memphis and Nashville, Black Widow was welcomed and bit no one. He did say: Memphis is legendary! (Aye sir!, Aye!)
Your measurement system in life is not as important to be open to new ways of being. God’s truth is eternal but how we interpret it is influenced by our ethnicity, culture, heritage, age, etc. Being open to others allows us to learn about ourselves and them creating a society where we can confidently express what we believe to be absolutely true, but also challenges us to be humble about what we do not know. Find what is essential to you and hold fast. Hold the non-essentials of life with an open hand. Augustin said: Unity in the essentials, Diversity in the Non-essentials, Charity in all.

Praises were offered for an unborn child, for the slight dip in temperature and for some of the little things that would be big if we did not have them: a bed, a car, water, etc.

Should have made the dips be Merkins to make it harder.
Berm Anniversary tomorrow. 

Oklahoma part 2

THE SCENE: Soggy and 75. Soggy from humidity, no rain in the last 5 days.

SSH x 20 IC
Imperial Walkers x 10 IC
Merkins x6 IC
Oklahoma – divide the PAX into two teams. Shirts and skins. Pick Captains. Captain sends 1 or 2 men depending on the need. Each PAX must go at least once before another goes twice. 
1v1, winning team takes a victory lap, loser’s team does burpees
Sprint (5 burpees)
Longest throw (6)
Sprint (7)
Longest Punt (8)
Sprint (9)
Longest Catch (10)
Sprint (11)
Pattycake merkins (team with most in 45 seconds) (12)
Sprint (13)
Sprint (14)

Line up tallest to shortest, divide into two teams
Relay race. Losers do 15 burpees
Captain of the losing team gets to pick double or nothing. He elected double. His team lost again (by a hair!) – 30 burpees

4 corners of Mary – focus on form, low reps
Flutterkicks x7
Hello Dolly x7 
Freddie Mercury x7
Jane Fonda x7

We ran by clockwork hill and had some time to spare, so we got in some clock merkins x6 IC and held a plank for our last 45 seconds. 


Does the most important person in your life know that they are? As men, we often get caught up in the competition of life. Most often, its good things that just aren’t designed to be ultimate things (read: work). Take a step back, identify what’s most important and make that your priority. 

Competition pushes men a lot harder than anything else I’ve seen. Great to be with my Arcadian brothers. Great AO. 

Iron PAX is coming. Get ready

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.


THE SCENE: The Levee.  Not overly humid but sufficient

QIC: Snowman



  • Slow Daisy Pickers x 20 (IC)
  • Imperial Squat Walkers x 20 (IC)
  • Mosey to the ballfield w/CMU or Ruck


Heavy BOMBS Work

All exercises and running are done with your CMU or your ruck.  Each partner completes 3 rounds of the assigned exercise/running before moving on to the next exercise.  Amount of reps are of no concern so no point in rushing through the reps to hit a number.  Only goal is to never stop or pause the exercise until your partner returns from the run.

  • Blockees/Soul Crushers if using ruck
  • Overhead Presses
  • Merkins with CMU/Ruck pull throughs
  • Big Boy Flutter Kicks – Flutters w/CMU or ruck held over head
  • Squats

Colt 45: 15 bicep curl reps go from the bottom of the movement up to the halfway point. 15 reps go from the halfway point up to the top of the bicep curl. 15 reps start at the bottom of the movement and complete a full range of movement all the way up.

Rinse/Repeat BOMBS work. 

Most were on the last set of squats when we had to head back to the flag.

24 PAX (0 FNGs)
YHC is doing the GoRuck Vietnam Tough in a few weeks.  The Cadre want us to bring something Vietnam War related (from someone in your family or someone you know) to the event.  I have no family that were in the war, but my dad’s best friend from high school/college was.  The below is an excerpt from one of the letters he wrote my dad while in the war that I plan to share at the event and wanted to share with the PAX.  The last few lines are a good reminder of why we should strive to be good Americans worthy of our military’s sacrifices.

Marine 2nd Lt. Roger Getty/1965

“For the last week we have been waiting for an attack, and last night it came in full force.  We got hit by about 20 mortars and rockets, and some even hit our ammo dumps, which really hurt the battery. A mortar landed about 30 feet from me and I was lucky enough to have my head down, but the sergeant next to me didn’t, and he lost half of it killing him of course. I had 5 men seriously hurt and four killed. I helped carry the killed and wounded away, and I hope I don’t have to do that again. It was an experience you can never explain in a million words.

On a positive note, I was so strengthened last night to see that the men here will not hesitate to risk their own lives to save a buddy’s. It really makes you have faith in people again.  God bless to you Jim, and God bless America.” 

Awesome group of men this AM put in good work.  The second round of BOMBS was tough!  The Old Forest men made that long drive out and captured the Ghost Flag.  Good to see those guys we rarely get to post with.

Prayers were lifted for Rabbit and his wife as they are in labor with #8!
F3 Memphis 2 year anniversary tomorrow.  Be there!

Sweat* 16’s

THE SCENE: Highly recommend getting to an AO early before the ruckus of mumblechatter interrupts the gloom.  You get to stargaze and think about stretching and hydrating.  Especially pleasant with a full moon perched on the horizon in mid-70 degree temps.
F3 WELCOME & DISCLAIMER:   doubled  down for the benefit of a few tardy PAX.  Oh crap, the sudden appearance of Mayberry after Warm-o-Rama prevented his disclaiming.  Mayberry, I am not a professional, you are not paying to be here, modify as needed.  Done.   Its documented now and counts.

WARM-O-RAMA:  Smurf jacks x 16 IC, Windmills x 16 IC, Hand release Merkins x 16 IC, Monkey Humpers x 16 IC, 180 Jump Squats x 16 IC, Balls to the Wall x 1 minute w/ Inverted Vertical Merkins
Quick mosey to the ‘gym’.  Partner work with pull up bars.  Partner 1 grabbed high bar.  Partner 2 got in plank position underneath and grabbed Partner 1’s ankles.  Partner 2 held dangling ankles of 1 while using core to elevate from ground.  Held as long as possible then switch.

2nd iteration; same as above with Partner 2 doing Mt. Climbers.

Alternating Ankle tap Burpees x 16 IC, Dips x 16 IC 

1/4 mile jog to the ‘hillock’.  16 rounds of  crab walk/bear crawl up and down the hillock.  Modified from crab walk uphill and bear crawl down to vice versa.

1/4 mile jog back to the gym.   Hill sprints up to the CMU area x 2.

MARY:   No ladies in F3.  They have FiA.
8 PAX, 0 FNGs;  Harbaugh, Bullwinkle, Mayberry, Hot N’Ready, Snookie, Little John, Lipton, Tomb Raider
M and I celebrate 16 yrs of marriage tomorrow.  

Love is a decision not a feeling.  Decide to be with the one and reject the many, each day.  Very thankful for 16 yrs with the love of my life.  Accelerate your relationship with your M via 1st accelerating your relationship with your Creator.  Encourage, support, and push your M to grow in her relationship with her Creator.  As you both grow in your 3rd F, you will also become closer.  

Remember, your M is hearing the same lies and even more lies from the oppressor as you are on a day to day basis.  Speak truth into her life and serve her sacrificially.  

Lots of divorce going on the past two weeks. Praying for miracles but put in the work as a leader of your M and ask the Maker to form you into a better husband.  

The problem with your marriage is you.  Own it, surrender, fix it with help from God and friends, and she will respond to radical life change like a bug attracted to a bug zapper (with God’s heart changing help).  

Walk out with hands away from the wall to a 45 or greater angle for Inverted ‘declined’ Merkins.  

Partner Ankle Hold Plank Hangs have potential but need some help.  Harbaugh and Bullwinkle’s technique was the best as they stuck their head between the ankles wrapping their arms around the hanging partner’s feet.  From this position they were able to hold plank and perform Mt. Climbers.

Lined up for a 3rd Hill Sprint and tricked PAX by moseying back to the flag.  It’s good to push us to our breaking point mentally and physically then add a psychological reprieve from time to time.  

ANNOUNCEMENTS:   Prayer requests for Justin’s surgery (Snookie’s friend) and Andrew’s surgery (Little John’s 2.0).  Prayers for all the PAX and friends of PAX going through a divorce currently, may God show us a miracle through healed relationships.  

Anniversary workout this Saturday 7-8.  Help Meter Maid move furniture immediately following.  

Slingshot, Engage!


It was a BYOG kind of morning; Bring Your Own Gills, that is, for the 110% humidity, Real feel 92F; tail-end of a meteor shower overhead


Welcomed and disclaimed


Adrenaline was pumping for VQ, can’t remember clearly, some combination of Michael Phelps, Arm Circles, and Daisy Pickers… I think.


    • Lap 1: Partner run; first PAX issued second PAX an exercise to be performed for 26 reps while first PAX jogged ahead; upon completion second PAX ran to catch up with first PAX and roles were reversed
    • Lap 2: Same thing with groups of 3; one PAX exercised while two PAX jogged; Photoshop and Ricky Bobby remained a group of two
    • Same groups of 3 from Lap 2, Photoshop and Ricky Bobby split to join other groups; while 1 PAX performed pull-ups, the rest of the group did star jumps, alternated until group achieved 62 total pull-ups


1-minute low plank, 15-second break, 1-minute high plank, 10 (IC) WW1 sit-ups


14 PAX: Cheesesteak, Groupie, Gus, Hot-N-Ready, Krueger, Laettner, Lipton, Mayberry, Mudpants, Petunia, Photoshop, Ricky Bobby (QIC), Snookie, Tomb Raider


It’s easy to move along like everything is ok. Maybe we’re trying to convince ourselves that everything’s fine, or we’re trying to hide. Perhaps we think we might be a burden to others if we open up too much. However, we are part of a tremendous group of guys willing to lock shields and shoulder our burdens with us. Whatever it is, big or small, bringing it into the light can help loosen its grip on us.

Concluded with prayer.


Remember to bring scuba gear.


Snookie reminded everyone of the Anniversary Workout at The Mothership.