Last Round of Golf for 2019

Last night was game 4 of the Yankees/Astros ALCS as well as the first night of GORUCK Selection streaming.  I picked the wrong day to Q a 0500 workout.


SSH x20 IC
Daisy Pickers x15 IC
Windmills x15 IC
Imperial Walkers x15 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: 2 tied (4)
Set 3: Burpees/WWI Situps.  Winner: Dawson (8)
Set 4: Mountain Climbers/Squats.  Winners: 2 tied (7)
Set 5: Werkins/Monkey Humpers.  Winners: 3 tied (1)
Set 6: Carolina Dry Docks/LBCs.  Winners: 2 tied (1)

Final Scores:
Dawson: 22
Choker and Lazarus: 26

3 minutes of alternating 1-min planks and 1-min flutter kick sets

3 PAX:  Choker (QIC), Dawson, Lazarus

Set a stretch goal.  Write it down.

Still refining F3 Golf.  Last couple times we have finished round 4 with perfect scores and over a minute of time remaining.  Changed both exercises to be 4-count (2 is 1) exercises and that helped.  May need to do the same with rounds 5 and 6.

The good thing about a 0500 workout is you can drop in for a 2nd coffeeteria with the PAX at a 0530 workout that’s on your way home.  Was good to get a double dose of 2nd F this morning.

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

Bullseye October 4th

THE SCENE: Cool and Breezy about perfect; very dark except the parking lot had its lights on, which helped us as that’s were we stayed.

  • SSH IC x30
  • Daisy Pickers IC x10
  • Mountain Climbers IC x10
  • Michael Phelps IC x10
  • Windmill IC x15
  • SSBurpees IC 20SSH, 10Burpees


Tortoise and the Hare workout.  We had two groups that stuck together.  Group 1 would carry weights and walkaway (weights included 80lb sandbag, 50lb rucksack, 35 CMU) Group 2 would perform 1 exercise set and then mosey/sprint to catch group 1.  Then group 2 would take the weight.  (Since we had an odd number Laz made up the extra weight, Good Work!!)

    • 5 Sets of 1 exercise at a time.
      • Burpees OYO x5
      • BBSUs OYO x5 or x10
      • Merkins x15


  • Little Baby Crunches IC x30
  • Plank till time called (43 Count)

Snookie, Ups, Alamo, Lazarus, Dawson (QIC)
Talked  about contentment.  How many strive and strive for the next thing.  However we usually don’t need that.  Things won’t make you happy.  It’s more important to focus on your Concentrica (M, 2.0s, family, and friends).
It worked well to keep the groups together, as it encouraged each PAX to push hard and allowed Mumble chatter to continue.  No man left behind!

Mothership 7am tomorrow for Dad and 2.0 workout.  Also Alamo is going for 345, yeah baby!!

Soybiscuit Six at Bullseye

THE SCENE: Muggy, never-ending Summer. Also very dark and early!


WARM-O-RAMA: Mosey to the track. SSH, IW, Daisy Pickers, Windmills.

THA-THANG: The history (and, indeed, the mechanics) of the Sutherland Seabiscuit routine is unclear to me. My understanding is it originated in F3 Knoxville and was imported by Gus. I did not know he would be attending this workout. I hope he appreciated the nostalgia. 

1/4 mile run (then backpedal to pick up the six)
30 merkins / 30 squats / 30 big-boy sit-ups
1/2 mile (PUT6)
3/4 mile (PUT6)
1/2 mile (PUT6)
1/4 mile (PUT6)

A standard Seabiscuit would go up to a full mile, then descend. We didn’t have time for that. I’m also not 100% the exercises or reps were correct, but who cares? We all worked hard. I wanted to do 11s on the big hill near the school, but there was no time.

MARY: One minute plank hold until 5:45


CIRCLE OF TRUST/BOM: It was very profound, but I can’t remember what it was. 

MOLESKIN: Great job this morning picking up the six and knocking out all of those reps.



THE SCENE: Abandoned except for that lone AOQ Dawson. What a HIM!

F3 WELCOME & DISCLAIMER Welcome fellers. Don’t be hurtin yourselves on my watch.

10 DP, 20 SSH, 10 Michael Phelps all in cadence but not at the same time

Burpee Mile Part 1
Run to bottom of stairs @Riverwalk (.25mile),  12 Burpees
Run to tower at Beale St Landing (.25 mile), 12 Burpees

Dora 1-2-3
Partnered up. YHC shadow stalked Thibodaux and Lazarus due to odd numbers.
While P1 is doing the 1-2-3, P2 Bear Crawls up to first light pole on Tower Hill, then run rest of way up, back down to first light pole and Bear Crawl rest (modify to Crawl Bear or Strutting as needed).

100 Merkins
200 LBCs
300 Imperial Squat Walkers, 1 is 1 (made it to 200 before time to head back)

Burpee Mile Part 2
Run to base of stairs @Riverwalk (.25mile), Bear Crawl up to top, 12 Burpees
Run back to start (.25 mile), 12 Burpees

Freddy Mercury x 30 IC, American Hammer x 20 IC (yelling as to be heard over train RIGHT NEXT TO US), Flutter Kicks x 10 IC, Plank for 1.5 minutes while sharing things we’re thankful for

5 PAX: 1 Willy Loman @Thibodaux from F3NewOrleans but residing in China for work, Blackhawk, Lazarus, Dawson (AOQ), Photoshop (QiC)

1. Words are a gift from God
The ability to use words at all is a gift that has been given to all us by our Creator. As such, we have a responsibility to use our words well. As we’ve seen, God was the first one to harness the creative force of words;and he has entrusted us with the same ability to use words to create the world around us. Given the substantial nature of this gift, we can’t just throw our words around any old way we please; they contain too much power. The only acceptable response to the gift we’ve been given is to show respect to the Giver by using it well.

2. Words can build up or tear down
As a kid, you probably chanted the phrase “Sticks and stones may break my bones, but words will never hurt me.” I know I did. With a little age and experience, we come to realize that even though it sounds good in theory, the phrase is just plain wrong. Words can hurt. I bet you don’t have any problem remembering the last harsh words that were spoken to you or the last encouraging words you received. Other people’s words can have an incredible impact on us, whether we want them to or not. They have the ability to create the atmosphere of our lives. They also have the ability to create atmosphere for others.

3. The quality of your life is determined by the quality of your words
The way you choose to communicate will ultimately affect every area of your life. Words aren’t neutral. Every word that goes out has a consequence attached to it. How you speak to your friends, family members, and coworkers will determine the quality of those relationships. Your internal dialogue with yourself will determine the quality of your actions and interactions each day. It naturally follows that the quality of your life is determined by the words you speak.

Blackhawk’s friend Kaitlyn (wife and mom) – recently found out she has rare blood cancer

Got to check out that playground by Beale Street Landing for use in workout. Looks awesome! Thibodaux told us about a group in China that offers FREE Workouts similar to F3 but for males and females. FitFam:

CMU work at the Ruins

THE SCENE: 75° and humid, Lightening’d out yesterday, much better for today’s retry


SSH x25 IC, Mountain Climbers x10 IC, Daisy Pickers x10 IC


  • Grab CMU and Mosey down steps to pull-up bar
  • Round 1:AMRAP CMU 30sec work 10sec break
    • Squats
    • Curls
    • Overhead Press
    • Alternating Merkins
    • Ledge Step Ups
    • Right Arm Row
    • Left Arm Row
    • Pullups
    • Big Boy Situps
    • Box Jumps
    • CMU Swings
  • CMU Lunge walk for 2 lights (~50yds)
  • CMU Mosey to Monkey Bars
  • Monkey around (Dips till all in)
  • Bear Block Crawl for 2 lights (~50yds)
  • CMU Mosey to Pull-up Bars
  • Round 2: AMRAP CMU 30sec work 10sec break
    • Squats
    • Curls
    • Overhead Press
    • Alternating Merkins
    • Ledge Step Ups
    • Right Arm Row
    • Left Arm Row
    • Pullups
    • Big Boy Situps
    • Box Jumps
    • CMU Swings
  • CMU Lunge walk for 2 lights (~50yds)
  • CMU Mosey to Monkey Bars
  • Monkey around (Dips till all in)
  • Bear Block Crawl for 2 lights (~50yds)
  • CMU Mosey upstairs to End-Ex

10 Burpees OYO, CMU American Hammers IC x5, WWI Sit-ups x6 IC

Havarti, Blackhawk, Lazarus, Dawson (QIC)
Discussed discipline and working toward it.  That no discipline is enjoyed at the time, but it yields good fruits.  Discussed a good way to start working on discipline is to make a commitment for fitness and take that daily red pill #DRP.  This can be applied to other areas of life that you want to add discipline
Lazarus explained that each workout should either burnout your muscles or cause you to break a good sweat. I think today we did both!
IronPax Challenge starts next week


THE SCENE: Gloom of the hottest day of the year, oh yeah very humid!

  • SSH x25 IC
  • Forward Little Baby Arm Circles x10 IC
  • Reverse Little Baby Arm Circles x10 IC
  • Daisy Picker x15 IC
  • Windmill x 15 IC
  • Imperial Walker x10 IC


Mosey down to the river edge pathway

Best Day of School Field day: Relay race

  1. First Race
    1. Burpee x5
    2. Crab Walk 23 yards
    3. Partner 1 Fireman carry 23 yards
    4. Burpee x5
    5. Partner 2 Fireman carry 23 yards
    6. Burpee x5
    7. Partner 1 Wagon Carry 23 yards
    8. Burpee x5
    9. Partner 2 Wagon Carry 23 yards
    10. Burpee x5
    11. Bear Crawl 23 yards
    12. Burpee x5
  2. Half Time at Tom Lee Statue
    1. Dips x20 OYO
    2. Mike Tysons x10
    3. Dips x10
    4. Mike Tysons x5
    5. Dips x5
    6. Mike Tysons x15 (Thanks Jailbait!)
  3. Second Race
    1. BBSU x10
    2. Partner 1 Fireman Carry 23yards
    3. BBSU x10
    4. Partner 2 Fireman Carry 23yards
    5. BBSU x10
    6. Partner 1 Wagon Carry 23yards
    7. BBSU x10
    8. Partner 2 Wagon Carry 23yards
    9. BBSU x10
    10. Bear Crawl 23yards
    11. BBSU x10
  4. Mosey to far south stairs. climb the stairs and mosey back to Endex

MARY: LBC x20 IC; Plank 25s
8 PAX 1 FNG: Welcome Blackhawk!
Discussed keeping relational focus on the M.  YHC has his 10yr anniversary this week and has been working on keeping the right priority lately and it is paying off.

  • TAPS for the going back to school group (Teacher, Staff, Students, Bus Drivers)
  • Also remember to gather your belongings after workout has concluded, LOL @Harvarti leaving keys and phone in YHC’s car.

2nd year anniversary for F3 Memphis on Saturday should be a great time!

Independence Day Convergence

THE SCENE: Warm. Shorts weather. Lots of PAX.
F3 WELCOME & DISCLAIMER:  Everyone was welcomed and disclaimed with the exception of Chuck E Cheese who showed up as we were beginning our march and YHC forgot to additionally disclaim him. I’ll do better next time.

Moseyed to First Formation. Ran IC in a 3 column formation while YHC called cadences. Cadences were When I Say One, When My Granny, and I Can Run All Day. A tire with a bottle water was also pulled while PAX were running IC or moseying, and was rotated as necessary.

After running IC to our first station, PAX were asked what year our country declared its independence. PAX answered correctly and avoided the penalty.

We then spelled “America” with:

  • ATMs (Alternating Shoulder Taps ICx20, Tempo Merkins ICx10, Merkins ICx10)
  • Monkey Humpers ICx20
  • Energizer Bunnies ICx10
  • Red Bull Smurf Jacks ICx10
  • Imperial Walkers ICx20
  • Carolina Dry Docks ICx10
  • ATMs ICx 10-5-5

Mosey single file approximately 200 yards and performed alternating shoulder taps until all-in. PAX were asked what country we were declaring independence from and who was their king. Most PAX answered England/Britain and got King George, but our youngest PAX out there, Prime Time (12), gave the exact answer of King George III. No penalty.

Mosey to Beaver Lake and began 11s on the hill next to the lake. The method of travel down hill was the Bear Crawl, Derkins at the bottom, Backwards Run to the top, and Bobby Hurleys at the top. Performed exercise for approximately 7 minutes until Q called time.

Mosey to the beginning of the Tour De Wolf. PAX circled up and performed Merkins in a rotating fashion, one after another, until all in. Q asked the PAX to complete this sentence from the Declaration of Independence: We hold these truths to be self-evident…

All PAX completed the first half of the sentence of “that all men are created equal,” but paused thinking that was the end. Lipton confidently finished out the sentence with a resounding “That they are endowed by their creator with certain unalienable rights, that among them are life, liberty, and the pursuit of happiness.” No penalty.

Mosey to flags.


No time, but boy did I have some planned.
53 PAX. 2 FNGs. Lynx, TLC, Croissant, WannaCry, Chucky E Cheese, Mardi Gras, Sonic, Searcy, OP, Tree Hugger, Dopey, Gun Show, Beetus, Tiger Lily, Rosetta Stone, Reaper, Blart, Chioccetti, Shy Guy, Teacher’s Pet, Lipton, Hot-N-Ready, Slots, Tremor, Ike, Lazarus, Snowman, Beauty Shop, Halpert, Jail Bait, Black Diamond, Nature Boy, Mud Pants, C-Lo, Soybean, Steinbrenner, Sparky, Pops, Hollywood, Pirtle, Skids (Skids100?), Hello Kitty, Ratio (FNG), Gut Check (can’t tag), Prime Time (can’t tag), Ice Man, Rainbow Warrior, Dial Up (Dial-Up?), Big Top, Photoshop, Sully, Paralegal, Grimace

Talked about this grievance from the Declaration of Independence:

Grievance 19[edit]

“For transporting us beyond Seas to be tried for pretended offenses:”


On the fifteenth of April, 1774, Lord North introduced a bill in Parliament, entitled ” A bill for the impartial administration of justice in the cases of persons questioned for any acts done by them in the execution of the laws, or for the suppression of riots and tumults in the province of Massachusetts Bay, in New England.” This bill, known as the Administration of Justice Act, provided that in case any person indicted for murder in that province, or any other capital offence, or any indictment for riot, resistance of the magistrate, or impeding the revenue laws in the smallest degree, he might, at the option of the Governor, or, in his absence, of the Lieutenant Governor, be taken to another colony, or transported to Great Britain, for trial, a thousand leagues from his friends, and amidst his enemies.

The arguments used by Lord North in favor of the measure, had very little foundation in either truth or justice, and the bill met with violent opposition in parliament. The minister seemed to be actuated more by a spirit of retaliation, than by a conviction of the necessity of such a measure. “We must show the Americans,” said he, ‘ that we will no longer sit quietly under their insults; and also, that even when roused, our measures are not cruel or vindictive, but necessary and efficacious.” Colonel Barre, who, from the first commencement of troubles with America, was the fast friend of the colonists, denounced the bill in unmeasured terms, as big with misery, and pregnant with danger to the British Empire. “This,” said he, “is indeed the most extraordinary resolution that was ever heard in the Parliament of England. It offers new encouragement to military insolence, already so insupportable. By this law, the Americans are deprived of a right which belongs to every human creature, that of demanding justice before a tribunal composed of impartial judges.”[17]

The text of the bill contained the following:

In that case, it shall and may be lawful for the governor, or lieutenant-governor, to direct, with the advice and consent of the council, that the inquisition, indictment, or appeal, shall be tried in some other of his Majesty’s colonies, or in Great Britain.[18]

YHC talked about the Americans refusing to accept that they might have to return to England to stand trial in a foreign land among men who were not their peers.

Men today are facing powers that want to pull us back to places we don’t need to or want to go. Surrounding ourselves with other men to hold us accountable, to help us move through things that will pull us back, and to make us better is what F3 is about. We’re not just here to get better physically, but to grow spiritually, mentally, and emotionally, and to not let the things of the past pull us back.


Moseying with such a large group over a long distance presents challenges, and trying to challenge each individual at the level they’re on is also difficult. Running IC at the beginning of the workout and having slower runners up front to set the pace both pushes the slower runners, but also allows better runners to warm up (or pull a tire if you’re lucky). It also keeps runners together and helps with motivation. Definitely not something that should be used all the time, but it’s a good tool to know and have with larger groups.

I appreciate TP and others bringing Gatorade and water out today. It was hot and we ran a lot, but we didn’t have any heat casualties.

Dads +2.0s Saturday at 0700. If you have questions, Slots has probably already asked it in the Mumblechatter.

Memorial Day Convergence 2019

Date: 05/27/2019

AO: The Barracks

QIC: Gus

PAX: Webelo, Ike, Choker, Backseat, Teacher’s Pet, Bailout, Halpert, Bobsled, Soulja Boy, Blart, Beauty Shop, Rocket Launcher, Altar Boy, Fish Bowl, C-Lo, Billy Blanks, Snowman, Slots, Laettner, Sonic, Anklet, Bottomless, Soybean, Tiger Lily, Shoestring, Bookworm, Chioccetti, O Positive, Pirtle, Lazarus, Judah, Rabbit, Coach K, Captain Obvious, Dial Up, Hello Kitty, Photoshop, O’Reilly, Granola, Mudpants, Flatland, Speaker, Gus | FNG: Wasabi, GoDaddy, Jamm

Conditions: 73F and humid; gross




SSH IC x 15
Daisy Picker IC x 15
Imperial Walker IC x 15
Temp Squat IC x 15

25 Merkins every quarter mile; Group stays together.

Dora 1-2-3
100 merkins
200 BBSUs
300 squats

Sprint the straightaways
Walk the curves

Hello, Dolly! IC x 15
Boxcutter IC x 15
Pickle Pounder IC x 15

Ratchet Shoulder x2 Blaster to ENDEX

Count-o-Rama (46)


COT / BOM: We honor the service and sacrifice for those who died in the service of our country. We must fight for worthy causes, both at home and abroad, in our homes and overseas, for those we love and in defense of the nation.

“Greater love has no one than this, that someone lay down his life for his friends.” John 15:13

The ultimate example of sacrifice is found in the Person of Jesus Christ, who gave Himself for the sins of the world.

MOLESKIN: It was my honor to lead these Men in a Memorial Day workout. I love the PAX.

FNG naming logic:
> Sushi t-shirt
Jamm > Running for city council
GoDaddy > Does something with start-ups or the Internet or both

A Tour de la Levee

THE SCENE: 58°. Moistish. Early. Provocative. Somewhat dangersome. In other words … a typical Monday in the King’s court.


SSH IC x 20
Imperial Walkers IC x 15
Plank Jacks IC x 15
Arm Circles IC x 10
Merkins IC x 10


  1. Mosey to Skate Park
    1. Bear Balls to the Wall
    2. Partner up R1: Dips & Prisoner Squats (100 total reps) … flapjack @  25
    3. Partner up R2: Jump Squats & Merkins (100 reps reps) … flapjack @ 25
  2.  Mosey to Big Parking Lot
    1. Burpee Ring of Fire (Burpees x 3, Plank while you wait) … did this about 5ish minutes, with multiple PAX performing burps around various points of the “ring”
  3.  Mosey to Tennis Courts
    1. Partner up R3: Carolina Dry Docks (100 total reps) + backpedals
    2. Partner up R4: Jump Lunge (3 rounds) + Bear Crawl/Crawl Bear
    3. Partner up R5: Hand Release Merkins (50 total reps) + Crab Walks
  4.  Mosey to Startex

Flutter Kick IC x 20
Freddie Mercury IC x 15
LBC IC x 15

COUNT-OFF & NAME-O-RAMA: 28 dudes: Krylon, Coach K, C-Lo, Blart, Trojan, Cheesesteak, Lazarus, Dial-up, Wachita, Capri Sun, Popeye, Barney, Hello Kitty, Laettner, Pablo, Slicnut, Halpert, Vector, Boreland, Rocket Launcher, Nissan, Meter Maid, Anklet, Peekaboo, 1040, Billy Blanks, Wall Street, Captain Obvious (QIC)

CIRCLE OF TRUST/BOM:Ensure the ones you’re charged with leading get the best of you, not the rest of you.

MOLESKIN: The Levee is undefeated in 2019 KotB matches. The tennis courts were slicker than usual (@Slicnut). The PAX don’t like burpees, and they sure don’t like planking while waiting to do burpees. SMH. Halpert tried very hard to break bad in high school. YHC is thankful he didn’t #dobetter in that regard. Blart brought hazelnut-roasted red cherry-autumn daisy blossom-flavored coffee for PLC. Classic inner-looping #HIM. Surprise visit from Laz. YHC think he just needed a face-to-face with his dealer (@Escobar). Capri Sun’s mom-in-law’s aunt was murdered by Ted Bundy. Or something like that. Crime was a theme this morning. It’s like we were all at the Turd. Pablo legit posted on one leg and a gut full o’ grit. Why did you ride the fartsack again?

ANNOUNCEMENTS: Pour one out for Larry. Reports are he may have suffered his ultimate demise.


Date: 01JAN2019

AO: Mothership

QIC: Gus

PAX: U-Rock, Roomba, Granola, Bookworm, Cowbell, Sonic, Lodge, Park Bench, Teacher’s Pet, Anklet, Tiger Lily, Grimace, Commie, Rousey, Cheddar, Dial-Up, Soybean, Choker, Potiphar, Mile High (visiting from Dallas TX), Bottomless, Pops, Billy Blanks, Tree Hugger, Bombay, Altar Boy, Nature Boy, Casio, Lipton, Tremor, Halfpipe (visiting from Jackson MS), Crayfish, One & Done, Snowman, O Positive, Jail Bait, Rabbit, Black Diamond, Lazarus, Speaker, Stephen King, Orange Julius, Halpert, Pablo, Rosetta Stone, Gus | FNGs (4): The Sizzler, Guess Who, Nissan, Homebody

Conditions: Clear and 48F; B-E-A-utiful!


DISCLAIMER (given, with apologies, after the first two exercises of Warm-o-Rama)

SSH IC x 19
Pike walkouts OYO x 10
Daisy Pickers IC x 19
Side Stretch (hold each side 30 secs)
Annie IC x 10 (each side)
Groiner Stretch (hold each side 30 secs)
Fire Hydrant IC x 10 (each side)
Baby Arm Circles IC x 10 (forward & reverse)
Windmill IC x 19

* Mosey nearly one lap around parking lot; partner up *

100 Merkins
150 Squats

* Mosey north to small hill; find a partner with similar body type *

PAX 1 carries PAX 2 up the hill.
Mosey back down.
PAX 2 carries PAX 1 up the hill.

* Mosey to visitor center *

(Combined reps always add up to 19.)
10 HSPUs; 9 squats
9 HSPUs; 10 squats
. . . .
2 HSPUs; 17 squats
1 HSPU; 18 squats

* Mosey back to SP parking lot; Monkey Humpers along the way just for good measure *

Flutterkick IC x 19
Hello, Dolly! IC x 19

Ratchet Shoulder Blaster to ENDEX

Count-o-Rama (50)


COT / BOM: In the coming year, don’t let external conditions determine your level of Commitment.

MOLESKIN: The Sky Q blessed us with a beautiful morning, and the PAX showed out. Only a couple complained of their physical status before the workout began, which led me to believe that the PAX rang in the new year without over-indulging. Those who partied with F3 Memphis at the 2018 New Year’s Day Convergence were familiar with many of the elements of today’s workout, but we were about 40 degrees warmer than one year ago. The difference in temperature is what inspired my challenge to the PAX–meet your commitments regardless of external conditions. Today was pleasant, but the storms are coming.

T-claps go out to…

  • Rabbit, who long ago EH’d a Texas Man, who eventually posted in Dallas and was named Mile High. Mile High ended up posting today and bringing two FNGs, which means Rabbit is credited with three PAX! The Man knows how to multiply.
  • U-Rock, who took some amazing still images of today’s workout. You can tell he used to work at Olan Mills.
  • Halfpipe, who probably only posted because his little brother asked him to.
  • Snowman, for carrying my Six up that hill.
  • O Positive, Bradshaw extraordinaire, for bringing food and beverage for Parking Lot Coffeeteria.