Fellowship at the Bicycle Gate

THE SCENE: 77*, very dark in the Old Forest. YHC arrived early to finalize the weinke. Gotta keep things interesting and fun and hard. Hopefully we achieved all three. 

F3 WELCOME & DISCLAIMER: Shouted for the sake of Toms and another PAX who were just emerging from their respective cars.

SSH x10


Handsy, near the front and with some anxiety in his voice, asked if we were leaving for a while. I said yes and chaos ensued. Many PAX went back to grab their water bottles. We kept moving and mocking. 

YHC believes you can get through 35 minutes or so without water, but YHC is not a professional. Whether you want to carry around water during a workout is up to you, but you should be hydrating throughout the day. No shame, but DO drink water all the time. 

When we arrived at the plaza under the bicycle gate, we commenced kicking flutters in cadence until the six arrived. The 6th commandment of F3 is, “Thou shalt not stand around.”

Arm circles (fwd/bkwd) x10; Michael Phelps x10; tempo merkins x10; tempo squats x10

Partner up! 

Lazy Dora: Partner 1 starts on exercises while Partner 2 holds a rest position. Flapjack until the cumulative rep totals are completed.
100 Merkins (hold plank)
200 Gas Pumps (feet at 6″)
300 Squats (Al Gore)

Next up, YHC borrowed a partner plank pull/push from Cadre Daniel. Both partners hold low plank facing each other. Clasping hands, they tried to pull each other over. Do that for 10 seconds, switch arms for 10 seconds. Next, in the same position, partners interlocked fingers and put their palms together and tried to push each other over – 10 seconds each arm. 

YHC was the odd man out, so I just did some merkins. Seemed like half the guys had fun and half hated every second. Not sure I’ll ever do that again. I think pull was more effective than push.

NEXT! Gathering near the East side of the plaza, all PAX completed the following:
15 merkins; 15 wide-arm merkins; 15 diamond merkins
Lunge walk to East Pkwy barriers; lunge walk back (plank for the six)
5 merkins; 5 wide-arm; 5 diamonds
Lunge walk to East Pkwy and back (SSH for the six)

GRAB YOUR STUFF! Mosey back to the shovel flag. Flutter kicks in cadence while waiting on the six. 

When we got back to the lot, Toaster and Manny were waiting for us. They both arrived a few minutes late and we were already gone. They tried to find us, but the darkness won. Teacher’s Pet and One & Done also emerged from their training run to join us for Mary.

Partner up – same or different – it’s all the same in the dark! 

Partner leg throws. P1 stands, feet about shoulder width apart. P2 lays on back, head under P1’s junk (keep your eyes closed!) and grabs P1’s ankles. P2 lifts legs 90 degreez and P1 throws them down (straight or to either side). P2 attempts to keep his heels from hitting the ground, raising his legs back to 90 degrees each time. Each partner did two sets of 10 reps.

Carolina Dry Docks x10 OYO; CDD x5 OYO

The End.

19 PAX, 1 FNG (Excel – so named because he’s an accountant by day)

Sad clowns are isolated, lacking meaningful male relationships. Pursue those men. When the valleys of life come, if you’re all alone, it’s near impossible to climb out. 

MIB added, “If you don’t know any isolated men, you probably are one.” Amen. 

The PAX came to work this morning and got a dose of all three effs. Shout out to Barnum and Fish Bowl for slaying Dora! 

Lots of cyclists and one Andrew Best groupie passed through the Bicycle Gate.

Chioccetti placed one of his forearms in gum and lost some arm hair. Yesterday at the Sandlot, he tore a hole in his treasured SL shirt. TAPs for ‘Ccetti. 

SOS is having a YUGE yard sale to benefit their programs. You can drop items off or contact Handsy for more info. 

Tupelo launch is in full swing. See Preblast for info on how you can help.

1st day of fall – 4 seasons workout

THE SCENE:  somewhat crisp, not too humid
F3 WELCOME & DISCLAIMER – disclaimed at some point

PAX line up and in a football style fashion: down and back approx 10 yards:
high knees, butt kickers, Frankensteins, best stretch ever, bear crawls

THA-THANG:  Starting now, the PAX had to keep a 53lb kettlebell and a 60 lb sandbag off the ground for the entirety of the workout.  Switch out coupons as needed for fatigue or to relieve your brother

4 SEASONS: each a 7 min AMRAP

WINTER:  Winter is cold and bears hibernate in their caves.  Mosey to the “cave” (pavilion)     7 MIN AMRAP.  2, 4, 6 8, etc rep scheme of merkins, inrkins on bench, box jump, derkins

water break

SPRING:  Time to come out of hibernation and get your legs strong.  Return of the grown man thigh angle.  3 cones, approx 15 yards apart.  7 minute AMRAP, cone 1 = 12 squats, broad jump to cone 2, cone 2 = 12 mountain climbers, lunge walk to cone 3, cone 3 = single leg dead lifts, walk back to cone 1.

water break

SUMMER: When it’s too hot to move outside, iron still sharpens iron.   Partner up, then 7 min AMRAP,  partner resisted arm raises, front then side, switch.  Then partner resisted bicep curls and tricep press downs.

FALL: Beautiful weather, football season, really the best season.  Time to celebrate with 11’s of Burpees (start with 10 burpees, you know to make sure you get some exercise), then V-Ups, running the distance of the parking lot in between.   Did this for the remaining 8 minutes or so.   Nobody finished

Coupons never hit the ground…which was good for everyone.

No time
12 PAX (1 technically Willy Lowman) – Mama’s Boy (YHC), Stripes, Teacher’s Pet, Altar Boy, Dewey, Easily Amused, Goose, Lodge, Frisky, Sir Mix-a-lot, Thibodeaux (wl), One and Done,

CIRCLE OF TRUST/BOM:  This summer, I finished the unabridged version of The Count of Monte Cristo by Alexandre Dumas.  While it was a slog, there was a point in the earlier part of the book where the main character, Edmund Dantes, was falsely imprisoned.  Having spent over a decade in a dungeon, he finally gets his chance at freedom, and he’s forced to swim for his life.  As he was about to quit, and subsequently drown, a boat is coming to rescue him, and a man yells “COURAGE!”  This encouragement gives him the strength to take a few more strokes and as he’s about to sink below the water, the man grabs him by the arm and saves his life.

As we are walking through life together, sometimes we are the man drowning who needs to hear another man scream truth to us, “COURAGE!”   Sometimes we are the man in the boat, needing to encourage the men around us, yelling words of life, and if need be, reach out and save our brother.

In today’s workout, by design, some PAX are better at some exercises than others.  Some are naturally stronger, some have more endurance, some better at holding the coupons, but by doing the AMRAP style work, each man could set his own pace, encourage his brothers during the suck, and together get through each set.  In the same vein, the entire workout, 2 PAX were suffering under the load of the coupons of different sizes and shapes, so at any point, another PAX had to stop his own work during the AMRAP and relieve his brother.
Hopefully today’s workout was a small example of how we as men need to encourage one another, be there in the tough times when our brothers are struggling, to be able to shout words of encouragement, and if needed and possible, to help those men carry their burdens.

Sorry this is late!

Coupon Fest (9/18/19)

THE SCENE: A not-so-muggy Wed morning at OldForest

SSH, Daisy Pickers, Imperial Walkers, HillBillies, Windmills followed by short mosey around the North OF asphalt sidewalk
Paired up and each pair grabbed a CMU

Completed following set of exercises Dora style, with one partner on task while other partner moseyed around North OF asphalt sidewalk

  • Blockies (aka Burpee Thruster, Burpee w/CMU) x 100
  • Coupon Swings (like a kettle bell swing but with CMU/coupon) x 100
  • Coupon Squat (air squat while hold CMU/coupon) x 100
  • Coupon Jump (box jump with CMU/coupon as the box) x 100

Followed by “Catch Me If You Can”–one partner moseys with CMU/coupon while other partner does WW2 sit-ups x5 then catches up to other partner and they switch tasks.  Continues until pair complete 1x around sidewalk

LBCs x25, Boat/Canoe, Freddy Mercury x 20, American Hammers x20
22 PAX (no FNGs): Dewey, Altar Boy, Handsy, Upgrade, Toaster, Bottomless, Goose, Easily Amused, One and Done, Mudslide, Four Eyes, Crayfish, Chioccetti, Teacher’s Pet, Thibodaux, Pirtle, MIB, Lodge, Kingpin, Barnum, Frisky, Doc Hollywood

Romans 12:1 “I urge you, brothers, in view of God’s mercy to offer your bodies as living sacrifices, holy and pleasing to God–this is your spiritual act of worship.”  My boy Dewey forecasted us being “taken to the slaughter” this morning for the workout, which reminded me of this verse.  Our lives should be lived as sacrifices to God…not to earn his love, or his forgiveness, or his favor, BUT because He has already loved us and given us forgiveness through Jesus.  This gives us the freedom and the motivation to live lives that please Him.


Dora & Pull Ups with a Burpee Twist

THE SCENE: Dark, warm.

F3 WELCOME & DISCLAIMER Yes. Had an FNG, so YHC spent a little more time explaining F3. 

25 SSH’s, 10 Daisy Pickers, 10 Imperial Walkers, 10 Hill Billy’s, 10 LBAC’s (forward and backwards).
Starting now, Every 3 minutes, PAX completed 5 burpees.

PAX split into pairs, then moseyed to the playground. There, PAX completed 10 Pull Ups while the partner did calf raises, then they swapped (completed this 2X). Then, PAX switched to 10 Dips while partner completed calf raises.

Plank til all in.

PAX Moseyed to parking lot for Dora 123. 100 Merkins, 200 Squats, 300 Shoulder Blasters. PAX completed the exercises, while the other PAX ran and bear crawled through the parking lot. Once each PAX completed Dora, PAX moseyed back to playground for another round of the Pull Up and Dips.

At Playground we completed: 20 box cutters, 20 dying cockroaches, 20 American Hammers.

17 PAX (1 FNG Barnum)
Talked about our call as leaders. Sometimes as HIM, we focus on the daunting, challenging parts of our responsibilities instead of focusing on the opportunities of our responsibilities. For example, as a father of 3 sons, I sometimes think about my responsibilities and think about all of the hard things I have to do to shape them. Instead, I should be thinking about what a great opportunity I have to lead and pour into 3 future HIM. That God can use me as a loved one to shape and encourage them. As HIMs, we should see the opportunities in our leadership roles and not focus on the threats.
This was a challenging Q, but it was fun to work together with these PAX. Glad to share some hard work with the Old Forest crew.

Crab-walking at The Bear-acks

THE SCENE: Felt like late October. Amazing.

  • SSHx25 IC
  • Forward Little Baby Arm Circles x15 IC
  • Reverse Little Baby Arm Circles x15 IC
  • Imperial Walker x15 IC
  • Hillbillies x15 IC


  • Round 1: 30# Indian Run

    • Slingshot Run lap around the track. Person in front carries a 30 pound plate and hands off to following relayer.
    • 10 seconds to recover


  • Round 2:

  • 7 Laps around the track (stopping after each lap), with different *exercises* last 50 meters of lap. Planking until all are in. 10 seconds to recover.
      • *Exercises* include:
      • Lunge walk, bear walk, broad jump, crab walk, wheel-barrow (partnering up with whoever you’re running aside), back-pedaling (for two sequential laps)


  • Flutter-kicks

20 at Barracks today. Altar Boy said it’s the most he’s ever seen at Barracks! Altar Boy, Reaper, Beauty Shop, Peekaboo, Mirrors, Shooter, Tomb Raider, Soybean, Chioccetti, Pop Tart, Goose, One and Done, Upgrade (VQ), Easily Amused, Teacher’s Pet, Shoestring, Dewey, Lodge, Bookworm Irish Goodbye’d, and welcome to our cult Bubble Toes! (FNG this morning, but FNG no longer. He is named after a Jack Johnson classic.)

We all bring 100 percent to F3, but I personally struggle at bringing that same level of energy to the rest of life. I struggle to challenge myself sometimes. I shared with the group about my fear of leading and that I don’t push myself to lead. I volunteered to Q this morning, because I knew it would help me get out of my comfort zone and challenge myself to lead a group of men, even despite my terrible communication skills and lack of articulation. We are all getting better together and it really moved me this morning having men gather around me to encourage me, and also offer suggestions for my Q.


Learned a lot about Q’ing that you don’t learn just simply observing from other Qers. You just gotta do it. Go through the motions to really learn for yourself what works and what doesn’t. The first lap, I had us do lunge walks for 100 meters, and had to modify for the rest of the laps.

Happy Labor Day weekend!

ATM’s at Old Forest

AO: Old Forest

QIC: Handsy

THE SCENE: Mild, with just enough breeze to waft the excessive mosquito spray some PAX used through all of our noses.




  • SSH (IC) – 25
  • IW (IC) – 15
  • Hillbillies (IC) – 15
  • Daisy Pickers (IC) – 10
  • Arm circles, forward then backward (IC) – 20


All rounds done in the middle of parking lot. Mosey lap around big parking lot island in between OR, as Four Eyes says, “if you bad,” Bear Crawl the width of the parking lot and Crab Walk back to.
Round 1:
Alternating shoulder taps – 15
Tempo Merkins – 10
Merkins (IC) – 10
Mosey OR bear crawl / crab walk
Alternating jumping lunges (2=1) – 15
Tempo squats – 10
Squats (IC) – 10
Mosey OR bear crawl / crab walk
Freddie Mercury – 15
Tempo Hello Dolly – 10
Hello Dolly (IC) – 10
Mosey OR bear crawl / crab walk
Rinse and repeat. Subsequent Rounds – 12, 8, 8… 9, 6, 6… 6, 4, 4… 3, 2, 2


  • American Hammer (IC) – 25
  • Hollywood Side Crunches (IC) – 15 each side
  • Hold plank until 0615


20 (1 FNG, 1 Irish Goodbye) – Lodge, Mudslide, MIB, Reaper, Crayfish, Bottomless, Frisky (FNG), Teacher’s Pet, Fishbowl, One and Done, Squeegee, Dewey, Upgrade, Altar Boy, Chioccetti, Easily Amused, Doc Hollywood, Kingpin, Jail Bait, Handsy (QIC)


We all need friendships and connections. Those don’t happen overnight, but require time invested in sharing experiences together. F3 is a perfect example. Press into your relationships and make sure you are being disciplined to get time with those you care about.


It’s hard to Q a workout that requires you to call cadence counts almost the entire time. Had to ask a few PAX to help a few times so I could catch my breath!

Old Forest WILL BE OPEN this Monday, Sept. 2 (Labor Day). Check Pre-blast for any other announcements.

The Burpee: Deconstructed

THE SCENE:  Low 70s, felt ok at first, but it got sweaty fast…

SSH x 20

IW x 10

Hillbillies x 10

Daisy Pickers x 10

Mummy Kicks x 20

Finkle Swings OYO (30 secs each leg)

Free stretching OYO


The burpee deconstructed…

4 corners. Mosey between corners.

Corner 1

1 groiner

Corner 2

1 Merkin

Corner 3

1 jump squat

Corner 4

1 burpee

Repeat adding 1 rep each time until you get to 10.


LBCs x 20

Box cutters x 15

Manatee (30 secs on each side)

LOLs x 40 (10 on each side)

LBFCs x 10

Plank for 30 secs

American hammers x 13

16 PAX (2 Irish Goodbyes) – Goose, Carmen Sandiego, Chiocetti, MIB, Stripes, Reaper, Mama’s Boy, One and Done, Mudslide, Sir Mix-a-Lot, Fishbowl, Teacher’s Pet, Crayfish, Jail Bait (IGB), Altar Boy (IGB), Dewey (QIC)

Paul was in prison for two years awaiting trial before Festus – his chains gave him the opportunity to reflect and give a testimony to his entire life with Christ.  Look at areas in your life where you feel like you’re in prison.  To make a difference in this world you’ve got to be willing to suffer to some extent. We have to be willing to be patient and wait. We have to be patient with others.

“As my sufferings mounted I soon realized that there were two ways in which I could respond to my situation – either to react with bitterness or seek to transform the suffering into a creative force.  I decided to follow the latter course” – Martin Luther King, Jr.

Will you choose bitterness or will you work for transformation in your marriage, your job, your family, your health, your faith, etc.? Let’s choose to be creative and make an impact on this world, rather than shrivel up beneath the chains of bitterness.

Very appreciative of the warm welcome for my first BC as co-AOQ.  It is an honor to get to workout with and walk alongside  the HIMs of the Old Forest and F3 Memphis!
Nothing major 🙂

Elevens, Two Ways at Ye Olde Forest

THE SCENE: Very dark, warm, and humid. Ideal conditions! What was less than ideal were my eating habits over the weekend. I went to see the Cardinals play with 46,000 of the Best Fans in Baseball. I think I consumed nothing but pork, potatoes, and beer between 9am Saturday and 2pm Sunday. 


SSH x20, Imperial Walkers x15, Daisy pickers x10, Hillbillies x15, Windmills x10

(We began the first set of 11’s, only I was the only one who knew!)

One burpee OYO / 10 merkins IC
Two burpees OYO / 9 merkins IC
Three burpees OYO / 8 merkins IC

10 burpees OYO / 1 merkin IC

PAX took a quick water break and lined up in the lot for an Indian Run. YHC gave directional instructions and we were off.

We moseyed around the playground to the extra-long concrete picnic table nearest East Pkwy. 

First up, 3 sets of: 8 split squats (each leg), 8 double box jumps (ground to bench to table)

11’s Round Two:
1 Big Boy Sit-up / up-and-over the table / 10 Carolina Dry Docks / up-and-over
2 BBSU / up-and-over / 9 Dry Docks / up-and-over

10 BBSU / up-and-over / 1 Dry Dock / up-and-over

The Queen was ANGRY with the King halfway through these. I was kinda hoping I’d pass out. Didn’t though.

Next, repeat the 3 sets from before: 8 split squats each leg, 8 double box jumps

S-L-O-W mosey back to the parking lot

Feet at 6″ while waiting on the six to arrive. Then we did…Freddie Mercuries x20, Gas Pumps x15, Hello Dolly x10, Flutter kicks x5

Altar Boy, Bottomless, TLC, Dewey, Lodge, Reaper, Snookie, Mudslide, Handsy, Tuco, Stripes, Mama’s Boy, One and Done, Soybean (QIC)

Whatever faith you follow, make time for it every day. YHC challenged the PAX to set their alarms 15 minutes earlier each morning to spend time in prayer/meditation. 

+ Evening workout this Wednesday at the Berm, 6pm
+ Iron PAX workouts are returning in September. Details in Slack. If you want to do the workouts at Old Forest, let Bottomless know.
+ 2nd Anniversary Workout coming up on Saturday, 8/17, 7am. Be there!

CMU Basics at the OF

THE SCENE: A nice and muggy 77 degrees

SSH x 30 IC

Imperial Walker x 12 IC

Hillbillies x 12 IC

Arm circles and baby arm circles x 10 each direction IC

Daisy pickers x 12 IC

Polka stretch x 12 IC

Lap around parking lot x 2


4 corners – CMU Edition

1.) CMU Push-up x 10

  • carry CMU overhead to corner 2

2.) squats with CMU

  • Lunge walk to comer 3

3.) Over head presses

  • sprint to corner 4 with CMU

4.) Curls with CMU

  • Lunge walk with CMU back to corner 1

Rinse and repeat with following:

1.) CMU Push-up x 20

  • carry CMU overhead to corner 2

2.) squats with CMU

  • Lunge walk to comer 3

3.) Over head presses

  • sprint to corner 4 with CMU

4.) Curls with CMU

  • Lunge walk with CMU back to corner 1

Water break

Last time through

1.) CMU Push-up x 30

  • carry CMU overhead to corner 2

2.) squats with CMU

  • Lunge walk to comer 3

3.) Over head presses

  • sprint to corner 4 with CMU

4.) Curls with CMU

  • Lunge walk with CMU back to corner 1


Little baby crunches x 25 IC

American Hammer X 20 IC

Thin Mints, Amnesia, mudpants, toaster, alter boy, crayfish, jailbait, teachers pet, lodge, doc Hollywood, easily amused, ISS, reaper, MIB, one and done (QIC). Count =16

This week for me was a difficult one. After not being in church for several weeks, I felt a lot of shame for not leading my family in the most Godly way… so, it was to my surprise when at church, the message was on Luke 8, and the story of Jesus healing 2 women.

As Jesus was getting off the boat, he was approached by a man who had been patiently waiting for His arrival, because his daughter has been sick. We learn that as the man was traveling, his daughter had passed. Jesus told him that was not so, and that she had fallen asleep. As they traveled, Jesus felt someone touch Him, not because of the physical touch, as they were surrounded by many folks, but because He felt power leave him. This power healed a woman who had been dealing with a discharge for 12 years. Once Jesus found the woman, he sat down and listened to her.

It was the woman’s shame that brought her to the feet of Jesus, trembling and shaking with fear. But it was the trust that saved her. Shame doesn’t always have to be toxic, but rather it can be what brings us to the breaking point and at that moment, we can find ourselves at the feet of Jesus.



Zombies v Humans again

THE SCENE: No question, it was hot.
F3 WELCOME & DISCLAIMER Check. Although I gave it 3 more times because apparently HC means show up at 5:31 or later. 

SSH – 30, Daisy Pickers- 15, IW-15, Polka  Stretch-15
In the parking lot, everyone lined up and completed a race. PAX completed 10 burpees on one side of parking lot, then ran to the other side to complete 10 burpees, then PAX ran back to the finish line. As PAX crossed the finish line, they would yell “1” or “2”. Each pair was put together for the next exercise.

Mosey to the Rugby field. Then, PAX that were 1’s were Zombies playing “Catch Me If You Can” with the 2’s (the humans).  The route was 4 Corners of the rugby field.

Corner 1 (Zombies started here, humans were running to Corner 2): 20 Turkish getups, then crabwalk up hill, then run to next corner.

Corner 2: 20 Squats, then run to next corner

Corner 3: 20 Big Boy Situps, then run to next corner

Corner 4: Bear crawl down the hill, then 20 Merkins, then run to Corner 1

Rinse and repeat. PAX Completed at least 3 rounds of the “4 Corners”

3 PAX were caught by the Zombies. YHC called for 5 penalty burpees for each caught human, so PAX completed 15 Burpees. Then, Mosey back to the flag.

Hollywood Side Crunch -20 , Carolina Dry Docks – 15 American Hammer-25, Box Cutters -20, LOL’s-10

Talked about creating culture instead of passively letting culture happen. What are the things we want for our families, kids, and other parts of our life? How do we create the culture we want in these areas.

Get your Sandlot Shirt.