• Hump-Day Grump-Day.

    • Particularly the “led by men who participate in the workout in a rotating fashion.”

    • I had an undisclosed, but #VeryFair total rep count in mind (under 7 burpees/minute!).
    • The workout would end once ALL PAX performed AND counted ALL reps TOGETHER in cadence, or by 0615–whichever comes first.
    • Naturally, infractions reset the rep count to 0. A few times…
    • Final count: 173 burpees.

    • Pre-ruck: (1.5 PAX) BAM! & Cujo
    • Bootcamp: (12 PAX, 0 FNGs) Bootheel, Carport, Choker, Esquire, Flobee, Granola, Gym Shorts, O’Reily, Orange Julius, Sleep Number, Wall Builder, Woodpecker

    • Somehow, burpees have garnered a dreadful reputation. I’m sure at some point, every PAX has worried that one day, some idiot would try to Q 45 minutes of burpees. Personally, I prefer burpees to coffeeteria. I find exercise to be more comfortable than socializing (one of my many anxieties).

      Speaking of anxiety, I’ve been trying to help one of my kiddos learn how to navigate some phobias, which I define as an irrational fear that interferes with mundane activities. There is a huge difference between a natural disdain for illness and a paranoid avoidance of crowds–between a fear of skydiving and a fear of escalators. 

      I myself am incredibly needle-phobic. I know it’s a completely irrational fear, but needles still drive me crazy. I hate how often I let fear make decisions on my behalf. That’s why I try to get my blood taken as often as possible. It is always a terrible and humiliating experience, but I’d like to think that each time I choose to confront this fear, I weaken its power and influence in my life.

    • Mumblechatter was strong this morning. Ample disdain and threats of personal harm. I haven’t felt this much animosity since I handed back a bunch of marked up, sub-par papers to a class of undergraduate seniors. I’m very much looking forward to Sleep Number’s next Q.
    • Things could have gone far worse had Carport not been on top of the count. 
    • I wasn’t sure how this morning would go after yesterday’s Iron PAX challenge. Turns out, pretty terrible, but once we got over the hump it wasn’t so bad.
    • Some PAX struggled. Some PAX breezed through it. No man left behind. No man where we found him.
    • We had a lurker who watched us for a few minutes and then drove off. Cool. Cool.
    • I wasn’t sure if disclosing the target rep count would be more or less motivating. Maybe next time I’ll state the target.

The Shred @ The Morg

THE SCENE: Somewhat pleasent

SSH x 20 IC

Daisy Pickers x 10 IC

Arm Circles (F&B) X10 IC
I have been using a an app called Shred while I an at the gym,  today was the “Full Body” Workout so I decided to share this with my friends.

  • SSH x 25 IC
  • Squats x 20 OYO
  • Diamond Merkins x 15 OYO
  • Lunges x 20
  • Seesaw Planks X 10
  • Hip Rollovers x 10
  • Side to Side Shuffles x 10 each direction
  • Rinse and Repeat, between rounds we did the circle of fire, each PAX bear crawled around while others held plank. At the end we did an indian run in the parking lot
  • Burpees x 10 IC
  • Plank Jacks x 20 IC
  • Groiners x 20 IC
  • BB Situps – 20 IC
  • Mountian Climbers x 25 IC
  • Plank Side to Side x25 IC
  • Rinse and Repeat
  • Squat to High Knee x8 IC (each leg)
  • Squat Jacks x 12 IC
  • Scissor Steps x 20 IC
  • Squat Pulse x 25
  • Broad jump 4 forward , 4 backwards
  • Rinse and Repeat

Freddie Mercuries x 16 – IC (until time ran out)
9 PAX (0 FNGs) Sleep Number, Potter, Esquire, Choker, Gym Shorts, Woodpecker, Siemens, Orange Julius, Ratio
Stewardship – It not just about your money. It’s about your time, talents, money and what you’re doing with all of of it. Asking PAXs to pray and ask God about their talents and how they can use them to help out the least of these, then give the glory to GOD
I left my keys in my M’s van, so I had to call Choker to come get me. Thanks for answering.
Get on Slack… everything happens on Slack.

The Morg Highlands

THE SCENE: Quite a pleasant morning. Comparatively cooler than it had been and a hint of a breeze.
F3 WELCOME & DISCLAIMERNo professionals here, but we are in the habit of planting small workout groups and invigorating male community leadership.

  • 30 SSH IC
  • 20ish Arm circles IC
  • 10 Daisy Pickers IC

GOLF!!! Each hole consists of two exercises to be done in an alternating manor. Each hole starts with 12 of each exercise, then 11, then 10, etc. This is done AMRAP style for 5 minutes. Whichever round you are on is your score for the hole. ie if you completed 12/12, 11/11, 10/10, and 4 counts in the 9/9 round, your score is 9. Your final score is all hole scores added together. Mosey to each hole in between.

  • Hole 1 – Startex – Hand release merkins / Squats
  • Hole 2 – The Pavillion – Tricep Dips / Derkins
  • Hole 3 – The Playground – Hanging Leg Raises / Jump Lunges (1 is 1)  (modify HLR with seated ones but double reps)
  • Hole 4 – The Bathrooms – Donkey Wall Kicks** / 45 degree wall Irkins
  • “Clubhouse” – Startex
    • Low score was 19, high score was 38. Hold plank for 19 count IC followed by 38 jumping High Knees

**Donkey Wall Kicks – Start in a leapfrog like squat facing away from a wall, donkey kick your feet about 3 feet up said wall, then push back off down to the leapfrog like squat.

Clubhouse was kind of Mary like.

6 PAX, no FNG – Miracle Ear (QIC), Orange Julius, Gym Shorts, Woodpecker, Twilight, Potter

Our kids are like sponges and they see and replicate everything we do. Like we need to be a good example for them, we need to also do the same in our communities. People notice how we act and what we do, so do it like a true HIM.

I still am shocked that I actually PLANNED running into this workout. I like including the F3 mission at the beginning, I think Ill keep that.

Its all on slack. 9/11 coming up, there are a couple 9/11 Qs going on.

Tribute to the sun god

THE SCENE: Warm, humid, 77 degrees. Summer lingers yet.


Big arm circles forward and reverse 15 each, daisy pickers 15 IC, Imperial Walkers 15 IC, Hillbillies 15 IC.
Mosey lap around the park.

On the playground 2 sets as follows: 10 Merkins, 10 Wide-arm Merkins, 10 Diamond Merkins, 10 Dips.

2 Sets as follows: Lunges 20, Squats 20, Sun gods 20,  Sun god + air squats 20.

1 set: : 10 Merkins, 10 Wide-arm Merkins, 10 Diamond Merkins, 10 Dips.

2nd mosey lap around the park, lunge walks till all in.


WWI situps 15 IC, ABCs (Shoestring), V-ups (Ice Cube), LBCs 25 IC.
Fugitive, Liberace, Zima, Shoestring, Toucan, Ice Cube, Beef Log, Orange Julius (QIC)

There are no shortcuts in life. Learn from the mistakes of others:

Anthony Bosch pleaded guilty in October 2014 to conspiracy to distribute testosterone, one of eight people convicted in the Biogenesis case. Evidence showed that Bosch falsely held himself out as a licensed medical doctor, accepting thousands of dollars a month to provide steroid injections to baseball players such as Alex Rodriguez and Ryan Braun of the Milwaukee Brewers.

Fourteen players linked to Biogenesis were suspended by MLB, including a season-long suspension in 2014 imposed on Rodriguez. A-Rod initially denied taking banned substances supplied by Biogenesis but later admitted he did, apologizing to Yankee fans in a handwritten letter.

Check out the documentary “Screwball” on Netflix.
Good group of guys, no quitters among them. Thanks to the 1st F Q for keeping an eye on the six!

Lots coming up…VAPE session 9/12.

High Intensity Workout at the Morg


Clear skies, 71 degrees with 85% humidity




10 IC Big Arm Circles
10 IC Daisy Pickers
10 IC High Knees


10 ICCMU curls x 3
10 IC CMU overhead raises x 3
10 IC CMU presses on back x 3

Mosey to first parking lot.

50 IC Merkins
50 OYO Burpees

Mosey to next parking lot.

50 IC Jump Squats
50 IC Merkins
20 OYO Burpees

Indian Run to Startex

10 IC CMU curls x 3
10 IC CMU overhead raises x 3
Hold CMU with arms extended for 10 seconds x 3




7 Pax (0 FNG)- Carport (QIC), Orange Julius,  Sleep Number, Gym Shorts, Potter, Ratio, Esquire


Try, Learn, Change, Repeat – DREDD talked about this at GrowRuck 12 Grow School

Whatever you do, be the best at it.  Raise your hand, step out of your comfort zone, take risks when possible.

The Obstacle is the Way

THE SCENE: es war ein guter Morgen

Daisy Pickers IC 15, Windmills IC 15, Imperial Walkers IC 15
Mosey Lap. Elevens, squats and flutters kicks separated by 30 yards.

Modified Bombs: 50 BBS, 100 Overhead Claps, 150 Mountain Climbers, 200 LBCs, 250 Calf Raises.

2nd Mosey Lap.


Flutter Kicks IC 20, Dying Cockroach IC 15, WWI situps IC 15
Choker, Miracle Ear, Carport, Orange Julius (QIC)

The following is adapted from “The Obstacle is the Way” by Ryan Holiday.

What is defeat? Nothing but education; nothing but the first steps to something better.-Wendell Phillips.

It doesn’t matter whether this is the worst time to be alive or the best, whether you’re in a good job market or a bad one, or that the obstacle you face is intimidating or burdensome. What matters is that right now is right now.

The implications of our obstacle are theoretical-they exist in the past and the future. We live in the moment. And the more we embrace that, the easier the obstacle will be to face and move.

You can take the trouble you’re dealing with and use it as an opportunity to focus on the present moment. To ignore the totality of your situation and learn to be content with what happens, as it happens. To have no “way” that the future needs to be to confirm your predictions, because you didn’t make any. To let each new moment be a refresh wiping clear what came before and what others were hoping would come next.

You’ll find the method that works best for you, but there are many things that can pull you into the present moment: Strenuous exercise. unplugging. A walk in the park. Meditation.

One thing is certain. It’s not simply a matter of saying” Oh, I’ll live in the present.” You have to work at it. Catch your mind when it wanders–don’t let it get away from you. Discard distracting thoughts. Leave things well enough alone-no matter how much you feel like doing otherwise.

But it’s easier when the choice to limit your scope feels like editing rather than acting. Remember that this moment is not your life, its just a moment in your life. Focus on what is in front of you, right now. Ignore what it ‘represents” or it “means” or “why it happened to you.”

There is plenty else going on right here to care about any of that.



See Slack

Gaisman Burpee Challenge

THE SCENE: Weather was very pleasant.

Side-straddle-hop IC x25
Imperial Walkers IC x10
Hillbillies IC x10
Daisy Pickers IC x10


Mosey to playground.  PAX were instructed to do 5 Burpees OYO as fast as possible (to determine who was fastest at burpees).  After this was done, YHC sorted the 5 PAX present into two teams – one of 3 and one of 2 (all later activities done roughly in these teams).

Then, PAX did burpees OMOM – start a minute time (up to 20 minutes).  First minute do one burpee, second minute do two burpees, etc.  While easy at first the PAX eventually hit their “burpee limit” between 9-15 burpees.

Then mosey to tennis court.  PAX held plank (or squat) while one of their teammates did BearCrawl across both courts with lunge-walk back.  Team of 3 did x2 of this; team of 2 did x3 each this.

Mosey to parking lot.  PAX had one member of team doing out-and-back sprint (aka Suicide) across parking lot.

Walk to flag. 6:15.


No mary.

5 PAX – Park Bench, Engineerish, Orange Julius, Woodpecker, Bookworm.
YHC discussed not worrying for the future and living our life in “day-tight” compartments (from Dale Carnegie’s “How to Stop Worrying and Start Living”).
No announcements.

“The Michigan” – F3 Style

THE SCENE: 75 degrees, slight breeze, muggy as a bayou at the Morg


In honor of Michigan’s 16 losses to Ohio State in football since 2000, our warmup was in sets of 16.

  • 16 IC x SSH
  • 16 IC x Windmills
  • 16 IC x Daisy Pickers
  • 16 IC x Imperial Walkers
  • 16 IC x Michael Phelps

Moseyed to starting cone afterward.

Jogged as a PAX unit on a 1/3 mile out and back stretch of the Morg. Stopped at 5 different cones to perform exercises in descending reps (20, 16, 12, 8, 4). Once we got to the last cone, we turned around and ran back, starting over with a different exercise. The exercises are in order:

  1. Merkins (last set of 4 was Mickey Mouse Merkins: wide-arm merkin, diamond merkin, wide-arm merkin is 1)
  2. Squats (last set of 4 was jump squats)
  3. Dead bugs (lay flat on your back with knees bent at 90 degrees and your arms straight in the air above your chest. Move left arm back and right leg forward, then switch. 2 is 1)
  4. Lunges (last set of 4 was jumping lunges. 2 is 1 for all).

PAX then paired up Dora-style to do a box run and big boy sit-ups. One PAX did a box run while the other PAX did big boy sit-ups; then they would switch. PAX completed this until they combined for 100 big boy sit-ups. A box run constitutes a square marked off by four cones. PAX faced the same direction during box run, so they completed a right shuffle, forward run, left shuffle, and backward run.

After Dora workout, PAX got in a circle inside the cones to complete up-downs. Each PAX would count to 3 while running in place, then drop to the ground and get back up. We went around the circle once then moseyed back to the shovel flag.

Out of time…

11 (0 FNGS): Puddle Jumper (QIC), Big Combo, Esquire, Flatland, Flobee, Granola, Orange Julius, Potter, Ratio, Sleep Number, Woodpecker

Titus 2:7-8 should encourage us to be a good example in conversation and behavior in order to influence others and build up HIMs. If you don’t know how to do that, the best way to do that is to get a mentor who will walk alongside you in that.

Loved my VQ! Thanks for everyone who showed up and supported! Improvements for next time would include figuring out a better way to keep PAX together on the run (Indian Run?) and changing the course to ensure we hit an even 2 miles. Also I need to remember to pick up the cones on the last out-and-back.

Prayers for Flobee as he heads to Jackson, Mississippi this weekend, for Woodpecker and his M, and for Orange Julius as he and his brother do GrowRuck 15 at F3 Cherokee this weekend. Cheers for Woodpecker and his M celebrating their anniversary today. Possible PLC at the Morg on Monday. Big Combo will be doing his VQ at the Berm on Wednesday 8/28!

Chance Favors the Prepared Mind

THE SCENE: Muggy, humid and warm. Preruck with Blue Collar and picked up an FNG-Twilight.


Imperial Walkers IC 15, Hillbillies IC 15, Windmills IC 15, Overhead Claps IC 15.

Mosey around the Morg going through a cycle of exercises: 5 Burpees, 10 SSH, 15 Merkins, 20 lunges  (1 is 1), 25 Air Squats.  Repeated the cycle 3 times to the Pavilion where we performed 15 dips IC and 20 step-ups OYO. Cycle repeated, Indian run to Startex, 5 Merkins at the side parking lot.


1 Minute Plank, Dead Bugs (Potter), Flutter Kicks (Commie), BBS IC 15, WWI situps IC 20.
Gym Shorts, Potter, Miracle Ear, Choker, Ratio, Esquire (FNG), Commie, Woodpecker, Sleep Number, Orange Julius (QIC).

The Bible speaks regularly about preparation:
Matthew 24:44 – Therefore be ye also ready: for in such an hour as ye think not the Son of man cometh. Hebrews 11:7 By faith Noah, when warned about things not yet seen, in holy fear built an ark to save his family. By his faith he condemned the world and became heir of the righteousness that is in keeping with faith. 1 Corinthians 16:13 Watch ye, stand fast in the faith, quit you like men, be strong.

We should be prepared in our lives as best we can with our God-given resources and abilities. A few essentials of preparedness should include:

-updated resume in the event a new job is needed (and best to find new employment while still employed).

-6-12 months of living expenses saved in the event of an emergency.

-Supplies around the house including several weeks food resources.

This is just the tip of the iceberg and not comprehensive; nor is it meant to make us doomsday preppers. But Joseph spent 7 years filling the granaries of Egypt with enough supplies for 7 years of famine. We should do likewise.

FNG-Esquire came out from the Mens Health article
See Slack

Beetus VQ 8/12/2019



SSH, among other.
Use of  a deck of cards. Each card represented a different exercise. Pax took turns drawing 1 card. There was then a sprint 50 yards with 15 merkins in between. Exercises consisted of burpees, merkins, squats, lunges, jumpm squats, among others.


BBS, among others.
Woodpecker, Sleep Number, Too Tall, Crevasse, Topanga, Flobee, Test Tube, Ratio, Choker, Birds are real, Carport, Orange Julius, Beetus (QIC)
Topic was brotherhood.
See Slack