Cooper Meets Murph

THE SCENE: A bit more breathable than the humid weather we’ve been having.



  • SSH x20 IC
  • Hillbillies x15 IC
  • Daisy Pickers x15 IC
  • IW x15 IC
  • Warm up lap around the track with butt kickers, high knees, and carioca

This workout was inspired by two routines: Cooper… meet Murph.

  • Run a lap, sprinting the last 100 meters
  • At the end of each lap: 10 pull-ups, 10 BBSUs, 10 squats
  • Repeat with 9 pull-ups, 9 BBSUs, 9 squats
  • Count down to 1
  • Have fun!

I needed one more lap to get to 3-miles. So we grouped up for a First Nation Run, with the two PAX in the back completing 2 burpees then sprinting to the front.


  • 3 miles (mileage varies amongst PAX)
  • 55 pull-ups
  • 55 BBSUs
  • 55 squats
  • some extra burpees for fun

13 PAX (0 FNGs) – MIB, Teacher’s Pet, Crayfish, Slots, Dewey, Sir Mix-A-Lot, Chiocetti, Peekaboo, Bottomless, Goldilocks, Upgrade, Lipton, Easily Amused (QIC)

1 Peter 3:15 – “But in your hearts revere Christ as Lord. Always be prepared to give an answer to everyone who asks you to give the reason for the hope that you have. But do this with gentleness and respect.” 

I was thinking about this verse during a few laps this morning. The word hope was standing out to me. Hope is the quality that followers of Jesus demonstrate that catches the attention of those close to us. When things seem hopeless, when darkness seems to be winning out, when evil seems to prevail… Christians have hope because we know that “the light shines in the darkness and the darkness has not overcome it” (John 1:5). We have hope because we know that righteousness and goodness and justice will have the last word.

It’s this hope that catches people’s attention. And Peter encourages us to be prepared to give a gentle and respectful explanation for that hope, to tell the story of Jesus.

One thing I love about Friday track workouts at The Barracks is that it brings together PAX who post at a variety of AOs and don’t often see each other the rest of the week. This morning I got enjoyed meeting and getting to know several PAX, and I hope we get to keep building on that.


Dirty McDeuce and Other Stuff at the Berm

THE SCENE: Warm. Humid. Today was the first day this year I’ve applied Slicnut to my nips just for bootcamp. It’s a good thing I did…

F3 WELCOME & DISCLAIMER: Expertly given

Chop’n’Drop: All PAX chop their feet. PAX 1 counts to 5 and everyone hits the deck, recovers, and continues chopping. We went around the circle twice. Some of the PAX had a little fun with their 5 counts. 

Daisy Pickers and Imperial Walkers to round it out, and we took a very short mosey onto the walking path. 

Dirty McDeuce! The PAX completed 4 sets of the following exercises, with a little running in between:
12 merkins; 12 prisoner squats; 12 flutter kicks

Once we reached the pull-ups bars, we stopped and paired up. P1 holds boat pose; P2 does 5 pull-ups; SWITCH! Each man did 25 pull-ups, except for my partner, Shy Guy. I (accidentally) made him do an extra set.

Mosey back around to parking lot. 

5 Big Boy Sit-ups; wall sit; 20 overhead claps in cadence
10 BBSU; wall sit; 25 cherry pickers IC
15 BBSU; wall sit; 20 Moroccan night clubs IC
20 BBSU; wall sit; 20 seal claps IC

Seal claps are dumb. Don’t do those!

Wheel of Merkin!
Grab a piece of curb. 10 incline merkins, both hands on curb; rotate 90*; 10 offset merkins with one hand on curb; rotate 90*; 10 derkins; rotate; 10 offset merkins.
Rinse and repeat with 5 reps.

Back over to the wall – 25 calf raises IC

Step back to the lot for some Mary.

Shoulder taps, hello dolly, box cutters, gas pumps, 60 second low plank

Lipton, Interweb, Puddle Jumper, 3 Leaf, Shy Guy, Tomb Raider, Mudpants, Little John, Photoshop, Soybean (QIC)

Inspired by the musical Hamilton: Who’s gonna tell your story? Are you living the story you want them to tell? Are you living a story worth telling?

It’s always great posting at my birthplace. I enjoyed seeing the grizzled, cynical vets and meeting some newer PAX.  

2nd Anniversary Convergence at the Mothership, 8/17

A couple of miles…and some other stuff

THE SCENE: 73 degrees and 93% humidity.



  1. 25 SSH IC
  2. 15 Daisy Pickers IC


  1. Merkin Mile – 25 Merkins each 1/4 mile
  2. Stop at CMU’s
    1. 25 Temp Curls IC
    2. 25 Skull Crushers IC
    3. Switch CMUs / Rinse and Repeat
  3. Squat Mile – 25 squats each 1/4 mile


  1. 25 WWII Sit Ups IC
  2. ABCs

11 PAX – 3 FNGs (3 Leaves, Big Combo and McGavin) Bailout, Lipton, Photoshop, Ups, Shy Guy, Frosty, Puddle Jumper, Beautyshop



He said, “Who told you that you were naked? Have you eaten of the tree of which I commanded you not to eat?” The man said, “The woman whom you gave to be with me, she gave me fruit of the tree, and I ate.”—Genesis 3:11-12

Nothing quite gets under my skin like someone who messes up and passes the buck.  I have been that guy before.  We have all blamed other people. Actively, passively, or mentally, we’ve passed the buck in the game of blame.

Due to the increasing loss of confidence, we allow self-pity to drive us and others toward imminent failure. And in the end, we blame.  We blame because it’s our route to the justification given the lack of responsibility we have not taken. And in the end, who’s to blame? Well, the first man ends up blaming the woman and thus God—“The woman who you gave.” Gentlemen, this is a path that results in a dangerous move. Perhaps accepting responsibility would be a better choice?

Man up!  Accept responsibility for your family, team, calling, spiritual growth, and sin.

More running than usual because YHC hates, but needs, running.  Good mumblechatter throughout.


Dad’s and Donuts (and some hard work to boot)

THE SCENE:Typical July – Warmish with moist air.


25 Imperial Walkers IC

25 Hill Billy IC

15 Daisy Pickers IC

10 Arm Circles – Each Way


10 Stations set up and the PAX numbered off 1-10 and started at each station.  Each has its own mode of transport as well.

Station 1

25 Squats – OYO

Mosey to next station

 Station 2

20 Merkins – OYO

Slide left to next station

 Station 3

25 LBCs – OYO

Slide Right to next station

 Station 4

30 Second Plank – OYO

Bear crawl to next station

Station 5

25 Lunges (1=1) – OYO

Power Skip to next station

Station 6

20 Dry Docks – OYO

Broad Jump to next station

Station 7

25 V-Ups – OYO

Crab Walk to next station

Station 8

25 Mountain Climbers (2=1) – OYO

Mosey Backwards to next station

Station 9

25 Calve Raises – OYO

Race to next station

Station 10

10 Burpees – OYO

Walk to station 1

Boat Canoe and a plank hold.

80 (2 FNGs – Upgrade (moving from Nashville to Memphis) and Downgrade (vice versa with Speedbump, Unstable Unicorn, Lucky and Swoosh):  Bailout, (Duct Tape, Arrrrgh), El Bano, Farmer, J Date, Ratio, Choker (CapNCrunch),  O’Reilly (Hershey, Marshmallow), Lil Nicky, (Yayah, Cocoa Puff), Hitch, (Princess Nala), Tiger Lilly (Rufio, Lilly Pad, Izzy), Soulja Boy, (Emmit, Picaso), Peek-A-Boo, Jasmine (Espian, Little Pickle), HotNReady, (Flash, Monkey, Smarties, Frodo), Tremor (Queen Bee, Spidey Scientist), C-Lo (Lothar), Hello Kitty (Flamingo), Lipton (Sunshine, Bookmark), Chuck-E-Cheese (Skywalker), Halpert (Turbo, Sprinkles), Steinbrenner (Redden-backer, Sugar Cane), Photoshop (Double Dribble and Koala), Croissant, Jackhammer, Pops, Snowman (Thunderbolt), Mudpants (The Bruiser, Rambo, Pixie Stick), Topanga, Iceman, Bigtop (Resistence, Sunflower, Picket), Gunshow

Cotters to Chyna, Willie Lomans from Ausin – PooBear, Ehhhh, Babooshka


My family has been at church camp all week.  The theme of the camp was “God is Greater than…” with a different topic each day.

Monday was…(Darkness)

Tuesday was (Sin)

Wednesday was (Lies)

Thursday was (Fear)

Friday was (Death)

I want to remind you that our God is awesome.  He is greater than all those things.

Congrats to Tremor and GunShow for completing their first 345!  What a great day for F3!  The workout was hard but doable for the kids.  Awesome 2nd F with 15 dozen donuts and a bunch of coffee, milk and juice.  Will look to do this quarterly.

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.

Dora Mile at the Berm (July 2)

THE SCENE: Clear skies. Muggy, humid, and thick

20 SSH, 10 Arm Circles OYO, 15 Imperial Walkers, Toe Raises, Heel Raises

I mile run broken up by Partner Dora exercises along the way

Partners split 100 burpees. Bearcrawl 40 yards, run back.

Partners split 200 squats. Lunge 40 yards, run back.

Partners split 300 LBCs. Crabwalk 20 yards, walkcrab back.

20 merkins

15 Flutter Kicks, 15 Hello Dollys, 15 Box Cutters, 15 Reverse Box Cutters

7 PAX (one ran off before picture). Q-Lipton

Compared two healing stories in Gospels. Paralytic who was down for 38 years with no one to help him get into the pool, and the one whose friends took him on the roof and put him into the house.

Never underestimate the power and significance of good friendships. Cultivate them. Put energy into them.

Borden at the Berm

THE SCENE:  Glorious June morning in Bluff City. Doesn’t get any better than this.

I have no relevant disclosures. Pax were disclaimed.

Daisy pickers IC 15, High Knees IC 25, Windmills IC 15, Big arm circles forward and reverse 10 each.
Mosey lap around the track.

Cones set up at approximately 20 yard distance. Bear crawl the distance, 25 squats, mosey back. Repeat for a total of 4 sets.

Crab walk the distance, bonnie blair’s 15 (1 is 1). 4 sets.

Lunge walk, mountain climber 20 (2 is 1) 4 sets.

2 sets of suicides.



WWI situps IC 12
12 Pax (1FNG-Jake Brake); Tomb Raider, Yardsale, Beauty Shop, Bailout, Lipton, Gus, Little Jon, Sonic, Laettner, Puddle Jumper, Orange Julius (QIC)
No Reserve, No Retreat, No Regrets.

The words of Borden of Yale, a wealthy heir who gave up everything in order to reach the Islamic world. He passed away prematurely at the age of 25 from cerebral meningitis while studying Arabic in Egypt.

In our era of rampant consumerism the goals in life seem to be to collect as many things along our way in life. Borden already had everything and gave it all up. As Jesus says: who, when he had found one pearl of great price, went and sold all that he had and bought it. (Matthew 13:46)

A short synopsis of his life can be found here:

Prayers for Little Johns Father on the renal transplant list. El Bano and his fiancé returns from Tanzania on Monday.
Berm is a shining jewel in F3 Memphis. Thanks to Bailout and Lipton for keeping an eye on the six. Gus looked as though the highlight of the day was the opportunity to name Jake Brake.

See Slack. Lots going on.

Circus at the Berm 6-26-19

Date: 06/26/2019

AO: The Berm

VQ: Big Top

PAX: Interweb, Photoshop, Tomb Raider, Lipton, Big Top

THE SCENE:   The dew drenched tall grass beckons us back after the ruck sack beat down Mardi Gras put us through yesterday (Tuesday).  Today we are skipping the tall grass and opting to stay dry in the gym.



Side Straddle Hops (SSH) x 15
Daisy Pickers x 15
Imperial Walkers x 15
Arm Circles Forward x 15
Arm Circles Backward x 15

Mosey to the gym and pick up a few CMU’s on the way.
Workout is 12 stations, each station on your own

45 sec AMRAP / 15 second rest / 3 rounds per station

1. Merkins
2. Pull Ups
3. Reverse Crunches
4. CMU Curls
5. Carolina Dry Docks
6. American Hammers
7. Big Boy Situps
8. CMU Step Up Across
9. Mountain Climbers
10. CMU Upright Row
11. Dips on bench
12. Plank

No time for Mary today


5 PAX, Interweb, Photoshop, Tomb Raider, Lipton, Big Top, and no FNG’s


Sharing a word that I am trying to keep  top of mind.
1 Peter 3:7


Photoshop promoted this with circus graphics but there are no high wire acts today, maybe next time.  For next time make up some high wire exercises and put the bars in the gym to use.  Fresh off his return from Panama (the country) Interweb went and got sick on us.  We are still not sure if it was something I said, if he picked a parasite in Panama, or just stood too close to Tomb Raider.


Next Thursday July 4 there is a convergence at the Mothership at 5:30am.
Special Father’s and kids convergence on Saturday July 6 at the Mothership.  Check the time before you post.

“You suck, Mardi Gras!” – Shoestring

THE SCENE:  Calm. Almost too calm. A slight fog lifting from the field atop the hill at the Berm. PAX slowly arriving one by one, unloading rucks and CMUs for the imminent beat down.



  • 20 SSH
  • 20 Arm Circles (10 each direction)
  • 20 Imperial Walkers
  • 20 Mountain Climbers
  • Mosey around the Building

The 75th Anniversary of D-Day was earlier this month. Operation Overlord was the codename for the invasion of Normandy by allied forces during WWII on June 6, 1944 (6-6-44)

AMRAP IN 30 MINUTES (with ruck)

  • 60m Suitcase Carry
  • 60m Bear Crawl
  • 44 American Hammers
  • 60m Suitcase Carry
  • 60m Bear Crawl
  • 44 Burpees (yes…with ruck)

PAX were instructed to continue after completing 30 burpees for the sake of time. Modifications include lunges, ruck drags, burpees sans the ruck, and squats).

PAX were able to complete 2 reps


  • 1 minute plank (high or low)
  • 1 minute flutter kicks


  • 8 PAX (0 FNG)
  • Mardi Gras (Q), Lipton, Shoestring, Big Top, Drifter, Beauty Shop, Tomb Raider, Laettner

Derek Webb’s song “Wedding Dress” has a line that always sticks with me, “I’m a prodigal with no way home.” We’ve all had those moments in life where we felt that we messed up, burned a bridge, etc and had no way home but God, the church, F3, friends, and family will always accept you back, regardless of the circumstances. Don’t stay out in the cold out of fear you can’t come back inside.


This work out is brought to you by the VERY FAIR folks at GORUCK as part of the June D-DAY GORUCK Challenge. Lipton went on vacation, with me only posting once every few weeks and came back following my 345 week to a surprising beat down…he said, “It’s like you found religion.” Shoestring graced us with his presence primarily because he was selling me a hip belt for my Rucker (which I wished I had during those bear crawls). At least once he uttered the phrase, “you suck, Mardi Gras” and that was enough for me.

44 Ruck Burpees suck. A lot.


GORUCK Christmas in July is next week…take advantage of the sales and grab you a new ruck!

Brief Tour of the Berm (Wednesday, May 12)

THE SCENE:  Mid 60s cool

25 SSH; 15 IW; arm circles; calf raises OYO


Partner exercise. One man does exercise while other runs/crawls coupon to tree and back.

150 Merkins, 200 LBCs, 250 squats + 5 blockies for runner/crawler

Circuit: Pull-ups, LBCs, flutter kicks

Circuit: Step up, derkins, dips (5,4,3,2,1) x 2

Mosey 1/2 track: 20 merkins, 25 squats

Mosey 1/2 track: 20 merkins, 25 squats

Plank at end


7 PAX + 1 FNG (Keychain)

Story of Rebekah. Behind many great men there are great women. There are often great women behind mediocre men, too. Take time to appreciate a woman in your life.