Abdominal Bombs 2

THE SCENE: 60s and in the gloom

20x ssh,dp,bac,impwalkers
Mosey with 20 merkins at the half way point  then back to the Morg’s field for some abdominal bombs….   Picked a partner and while we were doing the bombs the partner would bear crawl 20 yds the sprint 20 yds along with 10 x sshs.   100 big boy situps, 150 outlaws, 200 mountain climbers, 250 bicycle crunches, 300 starfish crunches

  • Sometimes
  • bulleted
  • lists
  • are
  • handy.

20 in cadence bicycle crunches and Granola let us in Abc’s.
8 pax ramrod, chauffer,woodpecker,phat pat, choker, orange julius,granola,flobee
When we practice hospitality we share Gods goodness.
Pretty much thanked everyone for looking out for each other in times of need.  We can never tell enough people about Jesus and what hes done for us.

GrowRuck 12 – Grow School Workout

On September 22, 2018, F3 Nation’s GrowRuck Q (Bono), Weasel Shaker (Slaughter), and Nantan (Dredd) led 62 PAX in a 60-minute beatdown at ECS. This is what happened, in Bono’s words.

GrowRuck 12 Memphis Workout

It was 0700 at Evangelical Christian School in Cordova, TN. The pax gathered near the entrance to the astroturf field engaging in that nervous mumble chatter that occurs when men don’t know exactly what to expect. This was the beginning of GrowSchool and GrowRuck 12. 62 men joined us for the disclaimer…

We always begin with the Disclaimer. Here’s a version the Q sometimes uses: “Welcome to F3Nation. We are a free, peer-led workout, which means that even if you think I look like a stud, I am not a professional. This will be difficult and I recommend you get in your car and go home. Or you can modify as needed and watch out for your brothers beside you. We leave no man behind, and we leave no man where they are. Pay attention to the Q. Pay attention to what your body tells you.”

The Thang
Follow Me/Shock & Awe – The unexpected is part of what we expect during a GrowRuck. A “Follow Me” run allows us to break a normal routine of doing 20 Side Straddle Hops IC. We circled up at the football practice field and started with a warm-up of 10 Burpees OYO. Next we continue with 8 Burpees IC (6-count); Then we continue with 6 burpees. The pax started to figure out the routine and determined that next we would do 4 Burpees. Before the final round, the pax had to guess the count – NOT 2 burpees, but 10 burpees. Never think the finish line is the finish until you hear “recover”, aka “Get prepared for the expected, BE prepared for the unexpected.

Counting Cadence – Next Dredd gave a quick overview of counting cadence. He reviewed the reasons WHY we count cadence and led the pax through a series of exercises. Throughout the workout we had several pax come up at count cadence and learned that even though Dredd almost always does a 4-count cadence, a Q can use a “tempo” cadence if it works for the exercise. After that we did another “follow me” to the track.

Dirty McDeuce – The Dirty McDeuce is made up of 4 sets of 3 exercises done to 12 reps. Each set has one chest exercise, one leg exercise and one core exercise. After each set of three exercises, you run a lap of a track or whatever else is handy (parking lot, etc.)
1st Stop – Merkins, Squats, Flutter Kicks
2nd Stop- Carolina Dry Docks; Mule Kicks, Freddy Mercurys
3rd Stop – Wide Arm Merkins, Jump Squats, “Oh Yeah!! IC. This time we made sure to connect with another pax on the mosey around the track.
4th Stop – Merkins IC, Squats IC, Flutter Kicks IC – This round was done IC with three locals leading the way.
Then Gus led everyone around the track to mosey as a TEAM, it became a side shuffle, hand holding effort. We learned why the “Rule of 3” is key in leading a large group of men, because as the Q whispered changes to Gus, it was harder to communicate and meet the standard. The pax did not meet the standard, so the Q led the pax in 10 burpees IC. The pax then moseyed to the luxurious astroturf field for a final evolution. On the way we stopped for the 6 and pounded out 59 4-count flutter kicks (that’s about how many men registered for the Tough challenge originally…”Be prepared for the unexpected…”

Bear Crawls – The final evolution was modified to become a bear crawl to the 45 OYO and followed by a team bear crawl back. On the way back the men determined that pausing at the yard lines became a good way to stay together, which was a skill used early on in the Tough that evening.

6MoM – Slaughter finished out the last 3 minutes with some of his favorite ab exercises. The trick here is by not “recovering” the burn was compounded, even in 3 minutes. Remember to make things difficult, so “no man is left where we found him.”

COT/BOM – Thanks was offered for the pax, safety, and strength. We got to sing “It is well” and all was well.

Co-Qs – Bono, Dredd, Slaughter
Memphis PAX – Shoestring, Uncle Rico, Pops, Halpert, Short Timer, Commie, Choker, O Positive, Bruce Wayne, Tiger Lily, Cheesesteak, Slicnut, Soybean, Speaker, Nature Boy, Tomb Raider, Toms, Captain Obvious, Handsy, Woody, Gilligan, Snowman, C-Lo, Mama’s Boy, Renfro, Daniel Tiger, Tree Hugger, Bookworm, Woodpecker, Bombay, Gus, Lazarus, Harbaugh, Teacher’s Pet, Thundercat, Nickelback, U-Rock, Sleep Number, Phat Pat, Carport, T-Swift, Four Eyes, Pronto Pup, Bottomless, Snookie, Laettner, Meter Maid, Geppetto, Orange Julius
Willy Lomans – Kramer (STL), Sheldon (STL), Halfpipe (Jackson MS), Duck Tales (Chattanooga), F150 (Dallas), Boy Scout (Houston)
FNGs (4) – Rock, The Seeker, Mercy, Young Lucille

Moleskin – Jocko once said, “Life is like burpees, you fall down and get back up. You fall down and get back up.” This group of men started with a bang and at this workout and never disappointed the F3Nation pax. We figured out how to do burpees, how to count cadence, how to recover when falling by diving. We moseyed with brothers, we muscled through 59 flutter kicks when they were not expected. We were men enough to hold each other’s hands (man the Q was surprised when that took place) and we began to learn the power of connecting with a brother by asking him questions and leading through love. When we had to work as a team, it seemed like the pax was given a heads up on the bear crawls, because the Q didn’t give directions, the pax organized themselves. This was a Sua Sponte occurrence that continued to take place as the Individual Initiative (I2) took place over the next 24 hours through the challenge.

This weekend was one of the most rewarding, difficult things the Q has participated in. The bonds of brotherhood and friendship that started with the Friday Night 2nd F really culminated at the service on the Mississippi led by 4 Eyes at the end of the Tough. YHC is proud to call all of the F3 Memphis, St Louis, Dallas, Houston, Jackson, and Chattanooga, pax a brother.

Thank you my friends. SYITG – Bono 

Form Focus Friday – Or How to Drink a Zima

Magical. The stars of Neverland were shining bright, and the gloom felt like a cool dip in an underground spring.

Aye Captain! And we reviewed the 5 core principles of an F3 Workout. Neverlanders knocked it off the island! 


The emphasis on proper form was emphatically emphasized prior to Warm-O-Rama.

SSH x30 IC
Wide Arm Circles x10 IC
Reverse! x10 IC
Merkins x10 IC
Squats x10 IC

Slow Mosey

The PAX partnered up, regardless of fitness level. We had the perfect number for this (6, in case you don’t know what the perfect number is for this workout, pay attention). PhP broke out his newly received F3 Workout Deck of Cards. The task before us was hard, but simple: Each partner would perform the number of each exercise plus 10, according to the cards flipped. The other partner would count reps, and critique form. Only proper form reps would count. Flapjack. Get as far as we can through the deck with quality form.

Diamonds = Merkins
Spades = Squats
Clubs = BBSU
Hearts = SSH IC, face cards were 6-count Burpees IC.

All face cards were 20 reps, and Aces 25.

Here are the reps we performed. The deck may or may not have been tampered with:
Ace of Diamonds = 25 Merkins
8 of Clubs = 18 BBSU
8 of Diamonds = 18 Merkins
4 of Hearts = 14 SSH IC
5 of Clubs = 15 BBSU
9 of Hearts = 19 SSH IC
5 of Diamonds = 15 Merkins
Ace of Clubs = 25 BBSU
Ace of Hearts = 25 6-Count Burpees IC
6 of Hearts = 16 SSH IC
King of Clubs = 20 BBSU
Jack of Spades = 20 Squats
10 of Diamonds = 20 Merkins
7 of Spades = 17 Squats
King of Spades = 20 Squats
9 of Spades = 19 Squats
4 of Spades = 14 Squats
8 of Hearts = 18 SSH
Queen of Clubs = 20 BBSU

Phour Minutes of Phlexibility

6 PAX, no FNG’s

Measure twice, cut once. Be thorough and consistent in all that you do so you become dependable, you train your children in the way they should go, and you build a reputation as a trustworthy man. Aim for perfection, and trust God for the shortcomings.

Cut that hair and trim that beard Flobee!
Tiger Lilly is friggin beast and talks incessantly. But not about the workout. Just about what farts out of his brain.
This morning was everything I love about F3. It perfectly hit all the F’s. Love you idiots!

2nd F Dad Glamp at Gus’s Dad’s Property’s Backyard on October 12th! Dads and shorties.

Finish the workout!

Morg was extra gloomy with some fog.  72 degrees of warmth.


SSH IC x100
Squat IC x50 (Phat Pat showed up late.  He always finds ways to avoid doing the hard work. LOL)
Mosey around the parking lot.

YHC setup the parking lot with a cone every 3 parking spaces across the lot.  There were 6 sets of cones to serve as markers for the pax.  These markers would cause much distress in the souls of the pax. The chaos ensued as follows:

Suicide Sprints. (6 stops)
Rinse and Repeat.

Broad jump to each cone and perform 2 burpees.
Rinse and Repeat.

Crab walk to each cone and perform 2 burpees.
Rinse and Repeat.

Mosey around the parking lot to rest and recover. (Yes, running was our recovery.)

Lunge walk to each cone and perform 2 burpees.
Rinse and Repeat.

Crawl bear to each cone and perform 2 burpees.
Bear crawl to each cone and perform 2 burpees.
(Grand total of 96 burpees)

Mosey around the parking lot to rest and recover.

Suicide Sprints (6 stops)

No time for Mary…

14 pax. 1 FNG who had to leave early.  Not named in the COT but he pushed thru.

Perseverance: steadfastness in doing something despite difficulty or delay in achieving success.

Todays bootcamp took perseverance.  I could tell many of the pax wanted to quit at some point.  Hell, I wanted to quit at one point but perseverance is important for all of us since life will hit us with difficult times and we need to be able to push through and come out the other end.  We all have things in our lives that are a struggle, so we need to push ourselves past our normal limits to be able to get to the finish line.  The apostle Paul talks about finishing the race.  We want to be men who finish strong despite whatever obstacle punches us in the mouth.

The HIM at the Morg were a huge encouragement in how they pushed themselves. Granola was a constant encouragement and kept the pace going forward.  It has been a while since working out with Granola and it made my soul rejoice!  Phat Pat was extraordinarily quiet. Commie was an inspiration as always. All the pax pushed themselves. LOVED being with the Morg.

Also extremely encouraged by the vulnerability of the pax during the COT.  Really lifting these brothers up in prayer.

Forgot to mention the camping trip.  I suck.

Total Body Beatdown–VQ style

THE SCENE:  It was not raining as forecasted
SSH x 25, Imperial walkers x 15, Hillbillies x 15, Daisy Pickers x15, LBACs x 20
Elevens–Total Body Beatdown

  • Box Jumps/Step-Ups x 10 (on picnic table jump/step up to seat plank, then table top, then back down)
  • Jog 25yards to lower parking lot
  • CMU thruster burpee x 1 (perform burpee with hands on CMU and finish with overhead thrust of CMU)
  • BearCrawl 10 yards across upper half of parking lot to opposite curb near gazebo
  • Repeat cycle x 10, each time DEcreasing Box Jump/Step-Up by 1 rep and INcreasing CMU thruster burpee x 1 rep


  • Plank/Merkin/High-Five Zipper: PAX line up alternating face-to-face and assume plank position.  First PAX does merkin then high-fives next in line and reassumes plank position.  Next PAX does merkin then high-fives next in line and reassumes plank position.  This continues to end of line.  Repeat in reverse direction
  • CrabCrawl Revolver: PAX line-up in crab crawl position.  Back PAX crawls to front of line and each successive PAX follows suit until each PAX has crab crawled to front of line

Flutter Kicks x25, American Hammers x25, Hold Plank x30-count
#14: ISS, Mirage, Sir Mix-a-Lot, The Seeker, Teacher’s Pet, JailBait, Bottomless, Crayfish, PhatPat, Handsy, Chiocetti, Kingpin, Park Bench, Doc Hollywood
Ecclesiastes 2 talks about Solomon–one of, if not THE, wisest men in the world–and his pursuit of true contentment.  He chased after pleasure, things, wealth, and making a great name for himself.  All of these things ended up feeling meaningless even after attaining them, and they did not truly satisfy him.  Chasing after Jesus is the only source of true contentment.

Yours truly, Doc Hollywood, on Q for the first time.  Hopefully returning to an AO near you again soon

Leisure Ruck

Date: 09/14/2018

AO: The Morg

QIC: Gus

Conditions: 72F – I’ve had better.



I intended to start with a 1-mile ruck to get the blood pumping. Phat Pat convinced me to keep going, so we did. Two and a half miles later, we did something else.

10 derkins OYO at each light pole to reach the SP for Route 66.

Route 66 (ascending reps 1-11)
Overhead press

Curb Work
Bent-over Row IC x 25
Lateral Front Raise IC x 10
Derkins OYO x 20
Alternating Toe Taps x 60 seconds

Bleacher Work
Leg Drivers OYO x 20 (each side)
Derkins OYO x 20

Flutterkicks IC x 20

Ratchet Shoulder Blaster to ENDEX

Circle of Trust
Count-O-Rama: 9
Name-O-Rama: Doubtfire, Orange Julius, Phat Pat, Sleep Number, Choker, Carport, Woodpecker, Tree Hugger,  Gus | FNGs: N/A

BOM: Are you humbly grateful or grumbly hateful? Have an attitude of gratitude.

Moleskin: Doubtfire (from Knoxville) told me earlier in the week that he would be in the Memphis area for this morning’s workout. Slicnut told him that The Levee was a ruck workout, so Doubtfire decided to post at The Morg with me. SURPRISE! We were also doing a ruck workout.

Phat Pat tried some mind tricks to get me to help him “taper.” (He doesn’t need “help.”) Lucky for him, I like to ruck and don’t love ruck PT.

Nolan Richardson at the Morg

THE SCENE:  Low 60s felt so nice.



Today’s workout:  Nolan Richardson.  Aka “40 minutes of Hell.”

Windmills x 20 IC, American Hammer x 20 IC

Mosey to the flag in the middle of the field.

Routine:  Partner 1 performs exercise as Partner 2 backpedals to fence, performs a ” Bobby Hurley”, and jogs back to continue the exercise from the count accumulated by Partner 1.  Switch and continue until all reps are accounted for.  Exercises:

  • Burpees x 150
  • Squats x 300
  • Big Boy Sit-Ups x 150
  • Little Baby Arm Circles x 300 (150 forward, 150 in reverse)
  • Merkins x 150
  • Imperial Walkers x 300 (2 is 1)


    Woodpecker, Wall Builder, O’Reilly, Choker, Red Roofer, Gilligan, Commie, Thundercat, Phat Pat, Orange Julius, Toms


YHC recently read an article that stated our will always follows our true wants.  We may have fantasy wants that motivate us to start working out, read more, binge less, but when difficulty comes (and it always comes), our will follows what our hearts truly desires.  YHC challenged the PAX to be cognizant of what their core wants and not lie to themselves.


I heart this weather.  I heart Gus’s throwback backblasts.


None.  Cobains.

BLIMPS with a Little Heavy Lifting

THE SCENE:  76 and nice


SS Hops IC x 15

Daisy Pickers IC x 15

Overhead Press IC x 15 w/ CMU

Curls IC x 15 w/ CMU

Overhead Press IC x 15 w/ CMU


BLIMPS – A circuit workout at each station and on your own. 

Burpees x 5

Lunges x 10 (2 is 1)

Imperial Walkers (2 is 1) x 15

Merkins (Hand release) x 20

Plank Jacks x 25

Squats x 30

We had 9 Pax that were brave enough to show up, so we split up into teams of 3. 

2 Pax would perform this circuit while the 3rd Pax carrying something heavy for 100 yards and back. Then they would rotate where the next Pax would carry the load down and back. And so on. We would continue this until each team member carried the load twice. 

We would rinse and repeat for 2 more stations. 

Station 1: Farmer carry a 45# plate in each hand. 

Station 2: Carry 40# bag

Station 3: Carry 60# bag

Pickle Pounders IC x 3. Yep only 3. Ran out of time

9 Pax ( 1 FNG – Ramrod)

Choker, Flobee, Carport, Orange Julius, Red Roofer, Ramrod, Phat Pat, Sleep Number, Woodpecker


A lot of times we begin projects or we have good intentions to do things and for some reason when we are half way through we ( or at least I) slack off or quit with a job not finished. When that happens understand that’s not how God has created you. He wants you to finish what you start and to finish strong. The only way you can do that is through The Lord. If you find yourself in that situation pray about it and lean on your brothers for strength. Finish what you start and finish it STRONG!

Pay attention to the time. I almost ran out of time on this workout.
There is a GrowRuck event later this month

Merkin Mile March

THE SCENE: Gorgeous darling! Gloomy, with a sweet smell of timeliness and what would be a future spicy kolache. Roughly 80 (degree symbol) minus about 7 (degree symbol), and somehow less humid and just better than how the innerloopers weather felt.

We were a small but tight-nit group of men this morning. Shout out to Carport who has been killing it lately and taking this GrowRuck thang super cereal!

This was performed with a little ally oop from Choker. YHC couldn’t remember the opening phrase (I AM NOT a professional)! 

Not really, but we did start our Merkin Mile March by performing 20 Merkins with Rucks on. After just that beginning I believe the comment from the peanut gallery was, “I know what I’m going to be working on going into GrowRuck.” Yes. Yes you will. Starting right now, even.

Start Rucking fools!

We rucked ~3 miles and did 265 Merkins with our Rucks on. We rucked ~3 miles and did 265  Merkins with our Rucks on. We rucked ~3 miles and did 265 Merkins with our Rucks on.

Oh sure, there were some penalties, like such as, farmer carries, overhead carries, etc. and so forth along the way. But basically we rucked 3 miles, did 265 Merkins with our Rucks on, and talked about life and GrowRuck.

It was the perfect way to start the day, except Moma’s being closed. —> <—


4 PAX, no FNG’s, EH’d a few running brothers, and spotted Granola’s mom (she was rucking like a boss).

I confessed to the men that I hadn’t thought about COT until roughly five minutes before EndEx so I hit ’em with the GWABBAFARN. (Gus’s Words About Being Better Always Forever Always Right Now!) “Do better. Just. Be. Better. Work harder. Never stop never-stopping. Go the extra mile. Pick up your brother. You can cry about it later, alone, in a closet, for a minute. Until then… JUST BE BETTER!”

Wookpecker said he could probably only do 5-10 of those Ruck Merkins (Rurkins?) 6 months ago. Today he did Two Hundred Sixty-Five of them! I love seeing this guy in the gloom. #WasNow
Cadre was almost late. The PAX almost had 20 8-count bodybuilders for the Cadre almost being late. But alas, he was on time. Like always.
Choker noticed Bartlett Donuts Tip Jar asking for tips a la Jeb Bush style. Probably the lowest energy tip jar you ever saw. Believe me.

Pray for Carport’s possible adoption.
Moma’s BBQ might have a seller. Need to negotiate our terms with new guy soon.
The beginning of the end of GORUCK starts tomorrow!

Taking 3 F’s to Little Rock

THE SCENE: Little Rock, AR. YHC took the M and 2.0s over the night before for a short getaway. Five other Memphis PAX were clown-carring over Saturday morning. YHC had thoroughly scoped out War Memorial Park on Google Maps ahead of time. I had not, however, checked about events at the stadium. I arrived at the park at 0600 to put the finishing touches on my workout plan, only to be greeted by some municipal employees who were closing the road to our parking lot! 

Me: “What in tarnation are you doing??”
Worker: “We’re closing the roads.”
Me: “For why?”
Worker: “The Salt Bowl is today.”
Me: *blank stare*
Worker: “It’s the annual Bryant and Benton football game.” 
Me: *rolls eyes dramatically…leaves to find a new meeting spot*

Instead of spending the next 45 minutes in blissful peace, putting the final touches on my weinke, YHC was texting, tweeting, attempting to facebooking to make sure people knew about the change. Did it work? Perhaps. We had 4 FNGs show up (one left less than 10 minutes into the workout). YHC can only assume 15-20 drove to the original meeting spot and were turned away. 

Once the Memphis PAX arrived, another municipal worker came to warn us that police might be coming to close more roads and that would be followed by millions of tailgaters. We decided to stand our ground, come what may. 

In the end, there were no tailgaters or police. We had other things to sweat over – like burpees. 

F3 WELCOME & DISCLAIMER: PAX were welcomed and disclaimed

SSH x20, Imperial Walker x10, Hillbilly x10 (Choker: “These should feel more natural.”), Daisy Pickers x10, Windmill x10

Lil’ mosey over to a field.

B.O.M.B.S. – The PAX partnered up. P1 started on reps while P2 moseyed about 30 yards to a retaining wall, did 5 SSH, and moseyed back. Cumulative rep targets were: 50 burpees; 100 overhead claps; 150 merkins; 200 big boy sit-ups; 250 squats.

Next, we took a little mosey down the walking trail (stopped for flutter kicks while we waited on the six), carefully crossed the road, and came to a stone retaining wall. Here we did dips, step-ups/box jumps, and derkins – repeating some, forgetting others. 

Another mosey, circling back around to our start point. We stopped for some plankage, then did some core work near our BOMBS field: hello dolly, rosalita, BBSU.

Next, mosey to path near start point – ATMs (10 IC shoulder taps, 10 IC slow-count merkins, 10 fast merkins OYO), WWI sit-ups, ATMs, LBC, pickle pounder, J-Lo.

Shoulder blaster at lot, courtesy of Phat Pat. He’s a slow runner, but great at telling people where to point. 

9 PAX (3 FNGs – Welcome to Milli Vanilli, Brendanawicz, and Safe Room)

YHC shared the concept of Sad Clown Syndrome and how my own life has been impacted by F3. Hopefully we’ll get things going in The Natural State very soon!

Whatever happens in Arkansas in the future, this was a good time. The PAX pushed through and the FNGs didn’t miss a beat. We had 100% retention for coffeeteria at River City Coffee (coffee ice cubes are super), and hopefully planted some seeds for F3 in central AR.