• 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.

9/11 Memorial workout

THE SCENE: 80s dark

20 x ssh,dp,iw,and arm circles
2001 meter run  .. Today We are honoring the people who were killed on the flights.                                                                        American Airlines 11 bound from Boston to LA crashed into the North Tower at 846 eastern time killing 87  people plus 5 terrorist who were on the plane. 87 plank jacks.                                                                                                                             United Airlines  175 bound from Boston to LA crashed into the south tower at 9:03 eastern time killing 60 people plus 5 terrorist on the plane.. 60 merkins                                                                                                                                                                                      American Airlines 77 bound from Washington to LAcrashed into the Pentagon at 937 eastern . 59 people were killed plus 5 terrorist that were on the plane. 59 lbcs                                                                                                                                 United 93 Bound from Newark, NJ to San Francisco crashed at 10:03 in an open field as passengers tried to reclaim plane. 40 sumo squats..                                                          9 sets of 11… werkins, freddy mercurys,lbcs,merkins,bigboy situps, overhead hand claps, raise the roof, and shoulder blasters..

  • Sometimes
  • bulleted
  • lists
  • are
  • handy.

Planks while discussing where we were at 9/11
9 pax including  1 fng (Siemens), Flobee, Esquire, Ice Cube, Gym Shorts, Sleep Number,Woodpecker, Wall Builder, Test Tube
Let us put aside the deed of darkness  and put on the armor of light.
Insert any personal comments, notes, devotion content, etc.
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

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 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

F3 Memphis 2-Year Anniversary Celebration

It was a special honor to lead 116 of the greatest HIM in the F3 Memphis Region this gloom out at their 2-Year Anniversary. Thank you Soybean and the rest of the PAX who decided to remove themselves from the fartsack to join YHC and celebrate this epic milestone. There were also 29 PAX who came early for a Ruck and others who PreRan.

At 0700 we took a mosey over to the FedEx Event Center Circle and began with the F3 Disclaimer and the following:


We began with a quick warmup by performing the following in cadence: Side Straddle Hops, Imperial Walkers, Low Slow Squats, Merkins, 10 6-Count Burpees.


We began this morning by taking a short mosey over to the back of the FedEx Event Center on the lake side at the concrete ledge and benches for a series of the following in cadence: Irkins, Dips, Step-Ups, and Derkins (Regular first and then wide armed).

Then we took a short mosey over to the Music Pavilion to kick off the football season with a little bit of summer conditioning. We did 7-Burpees, 7-Merkins, & 7-Squats 7 times. When we were finished we felt like all we wanted to do with football was sit on the couch and watch.

Looking at my watch we still had 19-Minutes to go. Ugh!

Then YHC asked the PAX mosey back towards the COT to continue the workout near there. At this point we performed a series of 11’s with Star-Jumps (Bombjacks) at the top and Pike Merkins (CDD’s) at the bottom.

The final short mosey took us back to the COT for the countarama, namarama, FNG Naming and most importantly BOM.

All PAX did awesome today. It was a great morning to be with you all. I appreciate the warm welcome and great hospitality.

Great work was put in by all PAX in attendance today. You all have something to celebrate today. Good health and great brothers to lean on. Now go out and spread F3.


Today we discuss a lot about the Mission of F3, the 5 Core Principles and the F3 Credo. They are listed below:


Our mission is to plant, grow and serve small workout groups for men for the invigoration of male community leadership.

5 Core Principles:

  • Are free of charge
  • Are open to all men
  • Are held outdoors, rain or shine, heat or cold
  • Are led by men who participate in the workout in a rotating fashion, with no training or certification necessary
  • End with a Circle of Trust

F3 Credo:

Leave no man behind, but leave no man where you find him.

Discussed with the PAX was the D2X which is where your Dolphin and you Daffodil align with each other. For more on this take time to read about it in Freed to Lead.

Dolphin-The Task a person was born to do best.

Daffodil-The people-group each person was born to Serve.

D2X-The Task formed by the intersection of a person’s Dolphin and their Daffodil.

Every man has a D2X. What each of you must to is to determine what your Dolphin and your Daffodil are and do your best to ensure those two intersect to make the most IMPACT in your community. Aye!


Read Your Newsletter.


Prayers and praises were shared and lifted up by YHC.


    • 70*F, waxing gibbous, and very dewy.


    • Deconstructed Bodybuilder
      • 11xIC Squats
      • 11xIC Groiners
      • 11xIC Plank Jacks
      • 11xIC Merkins
      • 11xIC Groiners
      • 11xIC Squats
    • 11xIC Bodybuilders

    • Egress:
      • Partner up
      • Describe your ideal day
      • Leapfrog to sidewalk
      • Catch me if you can Indian Run to park entrance
      • Wheelbarrow to pavilion
    • Picnic Table 11s:
      • 1x Derkins
      • Team-carry picnic table 200 ft
      • 10x Team-squat picnic table
      • Rinse ‘n repeat 11s style (made it to 7)
    • Ingress:
      • Pick a new partner
      • Describe how you would change the world if you could
      • Wheelbarrow to park entrance
      • Catch me if you can Indian Run to park entrance
      • Leapfrog to STARTEX

  • MARY:
    • 11xIC Catalina Wine Mixers
    • 11xIC Plank Toe Taps
    • 11xIC Flutterkicks


    • Pre-ruck (4+Cujo): BAM!, Commie, Granola, Woodpecker
    • BC: Bailout, Commie, Croissant, Granola, Gym Shorts, Orange Julius, Ratio, Sleep Number, Steinbrenner, Woodpecker

    • Know the difference between compulsion (habit/duty) and recreation (enjoyment/refreshment) and take time to do what makes you new.

    • F3Memphis 2nd anniversary workout tomorrow at the Mothership.

THE SCENE: Comfortable with no rain

Side straddle hop and Imperial walker

We had a card game with a mixture of Burpees, merkins, squats, and lunges. I took the 2-6 out of the deck to make it a bit harder lol

Insert information about any additional post-THANG work (if applicable).
Try not to sweat the small stuff or put too much pressure on yourself or others. There is too much in life to be grateful for and life is too short.