Putting Out Fires

THE SCENE: 81˚ feels like 88˚. Perfect day for putting out fires.

F3 WELCOME & DISCLAIMER Done and done well.


Arm circles x 20 IC, Reverse AC x 20 IC, DPs x 15 IC, IWs x 20 IC

Mosey to Gazebo as Start point bringing CMUs and a Water Cup.


Putting Out Fires
(supposed to be teams for competition, but with 3 PAX, did as a team)

1 full 5 gallon jug of water at start and 1 empty 5 gallon water jug 15 yd away.

PAX 1 as Fire Truck, lifts CMU while PAX 2 fills water cup from full jug and places on CMU to balance and carry said water without spilling to empty jug for ‘putting out fire’ (Any spilling earns 5 penalty burpees)

PAX 2, as Ladder Truck, carries another CMU and does rows with it, walking alongside PAX 1. PAX 2 takes cup from PAX 1 to start filling the empty jug.

PAX 3, as Pumper Truck, carries a full 44lb water jug alongside PAX 1 and 2.

Once water in cup is transferred into water jug at end, PAX return to start point. PAX with CMUs continue doing rows and 3rd PAX carries the 44lb jug.

At start point, PAX swap roles and RINSE/REPEAT process attempting to transfer all the water from one jug (source) to other jug (fire).

PAX transferred about 1/2 of the water before time ran out to start next exercise.


11s at Land of Plenty parking lot
(10 day rule on ground fries, although they appeared to be on day 11)

1 BBS, bear crawl across parking lot, 10 Merkins, backpedal to start
Rinse & Repeat adding one BBS, and subtracting one Merkin each round maintaining the 11.

No time left.

3 PAX (no FNGs): Tree Hugger, Soulja Boy (AOQ and coffee addict), Photoshop (QiC and PBC/ABC addict)


Stranger Things

Perseverance, Strength, Endurance, Grit…These are all words that most everyone wants to have describe them. We want to be tough, to be able to handle whatever life may throw at us, and there is nothing wrong with that desire. In fact, those are all good things to aspire to! However, Peter reminds us at the beginning of his 4th chapter that the path to those things spiritually is often through suffering. That sounds cruel or depressing, but it’s a fairly universal principle we see in lots of other areas of life.

If you want a muscle to become stronger, you don’t coddle it or never let it see pain or hardship…. any “fitness expert” who tells you that is trying to take all your money. To make a muscle stronger you make it suffer! You make it burn, make it strain, make it apply more force than it ever has before – and after all of that pain and exhaustion, your muscle recovers in the following couple days, and is left stronger than it was before. This should not surprise us, but this if often how God strengthens our “spiritual muscles” as well.

The reason Peter says that “whoever suffers in his body is done with sin,” is not to call us to some sort of weird self-inflicted physical punishment to overcome our sins. (You would think that goes without saying, but history has had a handful of groups interpret it this way) No, what Peter is saying is that if you have endured hardship, trusted God to lead you through horrific situations, or – in the case of his specific audience – been physically tortured for following Christ, then your faith will have been strengthened to such a degree that sin will have lost its grip on you. To be honest, the times I reflect on when sin had the biggest hold on me were the times I was most comfortable in my life and my faith. Pursue Jesus, be a “stranger” in this world, take some heat for it, wrestle and struggle and endure some tough times for the sake of living like Jesus would, and Peter promises you will find sin has a much weaker grip on your life.

Although Soulja Boy is ‘Not a Professional’ for workouts, he is most certainly a Professional PLC + PBC gent with his Tupperware® and Cold Brew w/additives.

Syllable Saving is a real thing as Trugger and SoBoy know. Thanks to SB for the actual name for that.

Forgot to mention, but F3 Memphis anniversary workout event is August 17 at Mothership.

NEK 1 of 2

Date: 07/15/2019

AO: Cockpit

QIC: Tiger Lily

PAX: Choker, Gomer, Gun Show, and Soulja-Boy

THE SCENE: Rainy morning with several pre-ruckers going. We gathered under the picnic area for the first part of this two part workout. Second part will be Wednesday at the Morg.



Ruck around the parking lot of the cockpit (approximately 1/4 mile)

Round 1:
50 Bag Facing Burpees OYO

Ruck around the parking lot of the cockpit (approximately 1/4 mile)

Round 2:
10 Rounds of:
3 bag drag Mericans
4 High Pulls
5 Front Squats

Ruck around the parking lot of the cockpit (approximately 1/4 mile)

No time for that…

6 PAX, no FNGs

Everyone has something in your life that is hard. Until you complete that hard thing, you it will define you. However, once you push that hard thing, it will elevate you to the next level. No matter what it is in your life push past it and it will get easier.

The mumblechatter was incredible this morning (limited during the burpees). The PLC was on point and the conversation was incredible. This was the first time that I posted with Gun Show and Gomer and they both are true HIM. Of note the Djibouti shirt was given to SB and I have no doubt that he is wearing it today.

Half a mile from the runway and coming in hot (and humid) at the Cockpit

THE SCENE: Not as hot as it could be…but definitely wet in the air.  



  1. 25 SSH IC
  2. 15 Daisy Pickers IC – SLOW as they are intended to be.  


  1. Squat 1/2 Mile – 50 squats each 1/4 mile
  2. Merkin 1/2 Mile – 40 Merkins each 1/4 mile
  3. Dip 1/2 Mile – 30 dips each 1/4 mile
  4. Lunge 1/2 Mile – 20 lunges (2=1) each 1/4 mile
  5. Burpee 1/2 Mile –  10 burpees each 1/4 mile


  1. 26 Flutter Kicks
  2. 26 LBCs
  3. ABCs
  4. Hold plank until time (40ish seconds)


3 PAX – NO FNGs – Bailout, Soulja Boy, Orange Julius


Adapted from Jon Gordon’s book Soup.

1. People follow the leader first and the leader’s vision second – It doesn’t matter if the leader shares a powerful vision, if the leader is not someone who people will follow the vision will never be realized. As a leader, who you are makes a difference. The most important message you can share is yourself.

2. Trust is the force that connects people to the leader and his/her vision – Without trust there is a huge gap between the leader and the vision.

3. Leadership is not just about what you do but what you can inspire, encourage and empower others to do.

4. A leader brings out the best within others by sharing the best within themselves.

5. Just because you’re driving the bus doesn’t mean you have the right to run people over –  The more power you are granted the more it is your responsibility to serve, develop and empower others. When you help them grow they’ll help you grow.

6. “Rules without Relationship Leads to Rebellion” –  As a leader you can have all the rules you want but if you don’t invest in your people and develop a relationship with them they will rebel. This applies amazingly to children as well. It’s all about relationships.

7. Lead with optimism, enthusiasm and positive energy, guard against pessimism and weed out negativity.

8. Great Leaders know they don’t have all the answers – Rather they build a team of people who either know the answers or will find them.

9. Leaders inspire and teach their people to focus on solutions, not complaints. (The No Complaining Rule)

10. Great leaders know that success is a process not a destination –  As a leader focus on your people and process, not the outcome.


I miss 50 degree days and I hate running…and burpees.  However, the pain was made right by Soulja Boy’s PLC.  Oatmeal with Gellato was legit!  

Soulja Boy is Mothership Q!  Prayed for Halpert and his M.

Drop and Give Me 30 Innuendos

THE SCENE: Nice temp, but 243% humidity. Seemed to get better as it went on.
F3 WELCOME & DISCLAIMER  Fully disclaimed

  • 10 SSH IC
  • 8 front LAC, 8 front BAC, 8 backwards LAC, 8 backwards BAC. All IC.
  • 10 Daisy Pickers IC Sloooooow count
  • 10 High Knees IC. Stretch, not an exercise.


Front Ruck on. Ruck to the stop sign. Do below things. Ruck to the next fence, do below things. Ruck to the end of that fence, do more below things.

  • 30 dips (front ruck on)
  • 10 crunches (front ruck on)
  • 10 baby makers (front ruck on)

Walk to sand pile/dirt pile.  (Back ruck on)

  • 15 Merkins
  • 30 Calf Raises
  • 30 Pickle Pounders

Reverse Indian Ruck (back ruck on)

  • Ruck in a line
  • First person in line stop and starts doing squats.
  • Next in line stops in front of them and starts doing squats.
  • Keep going until the last person in line is now in front.
  • Everyone does 5 Werkins
  • Repeat till you reach the bridge

Turn around at the bridge (Front ruck on)

  • Ruck to the next light pole
  • 15 curls at the light pole
  • Ruck to the next light pole.
  • 15 overhead presses every third light pole. Hold over your head until everyone is in and done.
  • Repeat until you reach the sand pile/dirt pile
  • At sand pile/ dirt pile (Back ruck on) do 15 Irkins

Squad Ruck back to Shovel Flag

  • Get in groups of 3-4 of approximately the same height (for convenience)
  • Slide arms through the ruck straps and put hands on the shoulders of the person next to you (HIMmode: instead of grabbing shoulders, outstrech your arms and everyone grabs a strap.) You should be forming a triangle/square with a ruck suspended from each “side” of the shape.
  • Walk back Shovel Flag like this.


  • 15 Oblique Crunches each side OYO
  • Superman – Bananas till we had about a minute left
  • Stretch Planks – Plank with right arm and left leg outstretched off the ground. Switch side. 10 slow count each side. 4 times. ends up being ~60s.


13 PAX, no FNG

  • Miracle Ear (QIC), Searcy, Choker, Sleep Number, Soulja Boy, Ratio, Commie, Orange Julius, Bootheel, Granola, Wall Builder, Woodpecker, Flobee


After cutting open a fresh watermelon, I was reminded that the ONLY thing guaranteed to always be sweet is Heaven. Also, remember that ultimately, our allegiance is to one thing and that is God. All things that detract from that should be investigated thoroughly.


The Exicon is fine for finding descriptions of exercises, but TERRIBLE for finding F3 names of motions youre doing. Also, I might make it a point to call impromptu baby makers and oh yeahs when park walkers come by. Without realizing it, I had back to back to back innuendo exercises. I learned that Neverland and Cockpit branched off of the Morg. Some say it has to do with beans in chili.


Sunday, July 14 is a farewell cookout for Tiger Lily. Also there’s a super secret channel that I didnt know about and I cant tell you about.

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.

Invigorating Morning at the Rose of Sharon

THE SCENE: 74 & muggy. YHC showed up to the scene at Rose of Sharon campground at around 5 fiddy 5 to case the place, run a couple recon laps, and make sure the Thang was gonna work out as planned. The place was dead quiet and void of all other human life until Bailout and Altar Boy popped out-o the woodworks to greet me. We were joined by Mulligan and Gym Shorts around 5 minutes after the workout was supposed to start. YHC disclaimed that the 5 minutes would be tacked onto the end of the workout. We don’t cheat ourselves round here.



  • SSH x20IC
  • Side Shuffle Ground Taps x15IC (Thanks to Altar Boy for helping me to FINALLY come up with a good name for these!)

– Mosey to the pavilion for some AIKEN LEGS! The following exercises were performed with no break in between.

  • Box Jumps x20 OYO (That stage was nice and high)
  • Prisoner Squats x20IC
  • Lunges x20IC
  • Smurf Jacks x20IC

– Mosey down to what YHC believes is the main sanctuary building for ABSOLUTION!!

5 reps of absolution (exicon link here) then one lap around the building incorporating front moseying, Side shuffling, and back pedaling. Repeat 4 times for a total of 20 reps and 4 laps. The asphalt was a bit rough on the elbows. Cobainfully, Bailout pointed out that there were plenty of grassy areas on the campus. Noted for next time.

– Indian run to the building at the back of the campus where YHC decided it was the most bestest place for a set of B.O.M.B.S!!! Partner 1 performs the prescribed shenanigan while partner two moseys to the pond and back pedals back. Flapjack and continue until all reps are complete.

  • Burpees x50
  • Overhead Claps x100
  • Merkins x150
  • BBSU x200
  • Squats x250

– Mosey back to pavilion passing the freshly awoken Bob Ross on the way who was still wiping the deep sleep induced eye boogers out of his eyes. We did not, however, pass Rage Quit which I can only assume was because he was still actively fartsacking. At least Interweb had an excuse. Cobains.

V-ups x15IC

5 PAX: Altar Boy, Mulligan, Bailout, Gym Shorts, Soulja Boy (QIC)


James 5:12
But above all, my brothers, do not swear, either by heaven or by earth or by any other oath, but let your “yes” be yes and your “no” be no, so that you may not fall under condemnation.

A staple mantra in YHC’s household is “Say what you mean and mean what you say”.

Why is it so difficult for us to simply say yes or no? Perhaps because we like the ambiguity of not having to follow through with what we say. Or maybe because it’s easier to put off a tough decision for a later time. We may flirt with tendencies towards deceitfulness and not want others to know our true intentions.

Whatever the reason, God expects His children to be clear cut with their words. We are not to wade in the subtle grey areas of ambiguity with our words. Rather we are to be people who speak plainly, clearly, and truthfully so that we aren’t condemned by our own words.

Challenge to the PAX: Say what you mean/mean what you say. If your word is’t your bond, nothing is.

It was an honor to be asked to come Q and share some wisdom at Rose of Sharon this morning. Thanks for the invite Bailout. I hope there’s a next time!

Dads and 2.0s tomorrow at the Muthaship!

Aiken Legs, ABSolution, 11’s

74 perfect degrees. YHC strolled up to the Cockpit with an FNG/bestest buddy in tow and spotted Ace Ventura talking to Tiger Lily in the parking lot. Jumped out of the hoopty and beelined it over to AV for an epic man hug. Kotters, AV!

The PAX were welcomed and standard disclaimer was disclaimed.


  • SSH x20IC
  • Side Shuffle Ground Pounders x10IC
  • a lil chest stretching
  • Small arm circles x10IC/reverse
  • Michael Phelps

Started off with 50 alternating Offset Merkins using CMUs followed by a  300 yard mosey to the covered pavilion for some Aiken Legs.

Aiken Legs
– 20 Box Jumps OYO
– 20 Tempo Squats IC
– 20 luges IC (2=1)
– 20 Smurfjacks IC (AKA Little Man in the Woods for some reason 🙄)

Mosey to the tennis court for some ABSolution!

Absolution x5IC (<- Click that link ryte thar if U don’t know.)
Mosey around the lot incorporating front mosey, side shuffle, and beck pedal.
👆 Repeat all that noise for a total of 20 reps and 4 laps.

Mosey back over to startex for 11s using Burpees and CMU Squat Thrusts.

Nurp! No time.

4 PAX (1FNG): Chamorro, Ace Ventura, Tiger lily, Soulja Boy (QIC)


  • James 5:12: But above all, my brothers, do not swear, either by heaven or by earth or by any other oath, but let your “yes” be yes and your “no” be no, so that you may not fall under condemnation.

A staple mantra in YHC’s household is “Say what you mean and mean what you say“. As leaders in our workplaces, communities, and most especially our homes, our word must be our bond.

  • Shared the following commentary: Why is it so difficult for us to simply say yes or no? Perhaps because we like the ambiguity of not having to follow through with what we say. Or maybe because it’s easier to put off a tough decision for a later time. We may flirt with tendencies towards deceitfulness and not want others to know our true intentions. Whatever the reason, God expects His children to be clear cut with their words. We are not to wade in the subtle grey areas of ambiguity with our words. Rather we are to be people who speak plainly, clearly, and truthfully so that we aren’t condemned by our own words.

QIC prayed for Ace Ventura and his M as they bring in 3 new foster children for the first time, Billy Blanks and his M in their adoption endeavors, and safe travel for Chamorro and family.

Burpees suck a lot and I hate em. CMU squat thrusts suck even more a lotter. The FNG this morning was YHC’s bestest buddy an was visiting from Guam. It was great sharing  something I love (F3) with someone I love (muh bestest buddy). I only hope I didn’t break him cause he needs to be the Nantan of the new up and coming Guam region of F3. #plantguam

Kotters to Ace Ventura and congratulations on the promotion!

Wurnt nun.

A rucking good time

THE SCENE: It was a chilly 68 degrees with a bit of rain




Daisy pickers IC 12, Windmills IC 12, SSH IC 12, Arm-circles 10 IC fwd/rev, Squats IC 12, Mosey 1 lap  around the parking lot


Suicides (all with rucks on)

  1. Crab walk 2nd line then backwards crab walk back to start complete 10 merkins
  2. Rinse and repeat + Lung walk to the 4th line then backwards lung walk back to start complete 15 ruck swings
  3. Rinse and repeat + Bear crawl 6th line then crawl back to start complete 20 ruck deadlifts.
  4. Rinse and repeat + Famers carry ruck 1 arm the length of parking lot, then turn and carry back to start with the other arm complete 25 burpees

Mosey to swing set.

5 rounds of teams

– 1 team doing 5 pull ups

– 1 team doing squats

Switching until 5 rounds complete.

Mosey to pavilion


MARY:  (Made time for her)

Big boy sit ups with ruck IC 15, Leg lifts while holding the ruck over head IC 15, Hold plank (with ruck) 2 min


Tree Hugger, Soulja Boy, Ice Cube

We build mental strength as we push our bodies, during exercise, past our abilities. It is great to have this inner strength to push our brothers or complete all the exercises correctly even when fatigued. However it is more important to use this strength at home. In times when our M’s are nagging or when our 2.0’s our being kids. This same strength allows us to not do or say something we might regret.


Great work Brothers.

Taper Day for SB. Cobains, Morglians


Edge of seat


Gaved it.


  • SSH x20IC
  • Slow Daisy Pickers x10IC
  • Some additional stretching


Looks like ole’ SB went and double booked himself for a Morg Q AAAAND a 26.2 mile ruck on the same day. This calls for a taper and all you guys are coming with me.

P1 Mile ruck with periodic stops to perform the following exercises (rucks on):

  • 50 Merkins (rucks on)
  • 50 Squat Thrusts (rucks on)
  • 50 Flutter Kicks (rucks overhead)


  • American Hammers x15IC
  • BBSU x15IC


7 PAX: Orange Julius; Topanga; The Streak; Commie; Miracle Ear; Wall Builder; Soulja Boy (QIC)

The U.S. Navy Bluejackets Manual defines leadership as the art, science, or gift by which a person is enabled and privileged to direct the thoughts, plans, and actions of others in suck a manner as to obtain and command their obedience, their confidence, their respect, and loyal cooperation.

Though the nuances of this definition change in different settings and situations, the opportunity to lead remains our privilege nd responsibility. 

Challenge to the PAX:  BE LEADERS!

Insert any personal comments, notes, devotion content, etc.

Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Leg-O-Rama at the Cockpit

THE SCENE:  Cloudy but not rainy.


Imperial Walkers IC 15, Windmills IC 15, Big arm circles forward and reverse 10 each.
Mosey lap around the track, mosey to the gazebo.

At the Gazebo:

1 Step-up, circle around gazebo with transportation being imperial walkers. Each lap increased the amount of step-ups by 1 with the last lap being 10 step-ups.

Mosey lap around the track and back to the gazebo.

1 Squat, circle around the gazebo with transportation being imperial walkers. Each lap increased the amount of squats by 1 with the last lap being 10 squats.


No Time.
Tree Hugger, Soulja Boy, Orange Julius.

Work to live, don’t live to work.

Ecclesiastes 6:1-2

 There is an evil which I have seen under the sun, and it is common among men: A man to whom God has given riches and wealth and honor, so that he lacks nothing for himself of all he desires; yet God does not give him power to eat of it, but a foreigner consumes it. This is vanity, and it is an evil affliction.


Strong Work by All!
GrowRuck 15 in Atlanta in August. GrowRuck event in Naperville, Illinois