Arcwolftrict 5



SSH x20 IC
Daisy Pickers x15 IC
Hillbillies x16 IC
Arm Circles x10 IC (each direction)

F3 Golf: a series of 5 minute sets, with 1 minute of rest in between.  Each set consisted of 2 exercises. The PAX would perform 12 reps of each exercise OYO, then 11 reps of each OYO, and so on until 5 minutes expired.  At the end of each round, each person’s score would be the lowest number of reps that were successfully completed for both exercises.  For example, if time expired while you were still working on 4 reps of exercise 2, your score for that round would be 5.  Lowest score at the end of the Thang wins.

Set 1:  Merkins/BBSU.  Winners: 6 tied with 1 point
Set 2: SSH/Flutter Kicks.  Winners: 4 tied (1)
Set 3: Burpees/WWI Situps.  Winner: Speaker (9)
Set 4: Mountain Climbers/Squats.  Winners: 6 tied (1)
Set 5: Werkins/Monkey Humpers.  Winners: 8 tied (1)
Set 6: Carolina Dry Docks/LBCs.  Winners: 9 tied (1)

Final Scores:
Oscar and Runner-Up: 15
Speaker: 16
Innuendo and Slots: 17
Captain Obvious: 19
Choker: 20
Black Diamond and Elvis: 21

Flutter Kicks x15 IC

9 PAX:  Black Diamond, Captain Obvious, Choker (QIC), Elvis (FNG), Innuendo, Oscar, Runner-Up, Slots, Speaker

Set a stretch goal.  Write it down.

Three stops left on my Q Passport tour.  Golf is coming your way!

Sign up for Shield Lock.  Then sign up to help #PlantTupelo.  

Raising Hips on the Green Mile

THE SCENE: beautiful october sunrise over the lake

SSH x 20 IC

Imperial Walker x 12 IC

Hillbillies x 12 IC

Daisy Picker x 12 IC


Started off with a quick little message to discuss during first mile with a partner, Just wanted everyone to be thinking about goals. How is 2019 different from 2018? What has been working and what has not been working? What do you want to carry over in to 2020?

  1. Mile 1: counter-clockwise around lake, plank until all are in, 50 hip raises on left side
  2. Mile 2: clockwise around lake, plank until all are in, 50 hip raises on right side
  3. Mile 3: to the stoplight at the intersection of Walnut Grove near Patriot Lake, along-the-way sprinting alongside partner for approx 100m, and then 20 Merkins IC at stoplight
  4. Mile 4: finish up run back to shovel flag

7 PAX – Upgrade (QIC), Bookworm, Speaker, Teacher’s Pet, Sparky, Pirtle, Steinbrenner
I talked about how unmotivated I felt last week, not just in F3, but in my work as well. I realized it was because I didn’t have anyone I was really thoughtfully praying for and thinking about throughout the week. I do so much better in life if I have a friend or family member I’m checking up on and encouraging. Lighting a fire under others lights a fire under yourself. It’s a great motivator. Earlier this week after posting at Blue Collar with Farmer, he messaged me and told me “thank you for pushing me this morning!”. It may have been a short and sweet message, but it made me realize how important it is show up for your job or for F3 and be there for others, not just yourself. I ended the COT mentioning how we do all of this to glorify God and that the attention shouldn’t ever be on us.

Saddle Stacks

THE SCENE: September’s 70 degree streak continues. Dry as a bone.

SSH x 20 IC
Daisy Pickers x 10 IC
Imperial Walkers x 15 IC
Stacks – 10 reps of each exercise
BBSU – Indian run to the end of road and back (~.25 mile)
BBSU + Carolina Dry Docks + Indian Run
BBSU + Carolina Dry Docks + Jump Squats + Indian Run
BBSU + Carolina Dry Docks + Jump Squats + Lunges + Bear Crawl to next light pole
BBSU + BBSU + Carolina Dry Docks + Jump Squats + Lunges + Merkins + sprint
BBSU + BBSU + Carolina Dry Docks + Jump Squats + Lunges + Merkins + American Hammer + Indian Run
BBSU + BBSU + Carolina Dry Docks + Jump Squats + Lunges + Merkins + American Hammer + Burpees + Mosey 

Flutterkicks x 10 (Each PAX calls 10-count) IC. 80 total
Hello Dolly x 15 IC
Freddie Mercury x 20 IC
Pickle Pounders x 15 IC
Everyone worships something. What you worship is the object of your affection. There’s three primary ways we worship
Vertically – we worship the object of our affection
Inwardly – the object of our affection changes us as we worship it
Horizontally – our worship affects our relationships with others
What is the object of your affection?
Confession: I come to the Saddles for the PLC. It’s just too awkward to show up at 6:15, so I post for the workout too. It’s amazing how much good 2nd Fing there was today. Blart called me out as an easy “non-glove” Q. Hmmm

Carpe F3


The Greenest of all Miles; 76 and danky



Get loose. Get loose. Get loose, get loose, get loose.


Partner up into 3 pair.




*Each pair was assigned a challenge to discuss the “F” that their pair represented during the 4 mile run; F1 to discuss fitness’, F2 to discuss ‘fellowship’ and F3 to discuss, you guessed it, ‘faith’. As in, discuss, what does that ‘F’ mean to them, what successes and/or challenges are you having and any words of encouragement they could share with the PAX at the conclusion of the run by designating a spokesman from his respective pair.


THA THANG: Run 4 miles

  1. Mile 1: Run 1 lap  counter-clockwise around lake
  2. Mile 2: Run 1 lap counter-clockwise around lake
  3. Mile 3: Run a different route, turn around and on the way back upon arriving at the bridge, each PAX did Merkins x 25 OYO then sprinted over the bridge and hold Al Gore while awaiting the arrival of your partner
  4. Mile 4: Run 1 lap clockwise around the lake; 4 PAX did Dips x 25 OYO on a rando park bench while awaiting PAX to catch up
  5. Finish up run at shovel flag



8, including 2 Ruckers who joined for COT and PLC; Sparky, Speaker, Upgrade, Slater, Billy Blanks and O Positive (YHC) + Ruckers: Snowman and Nature Boy (WOO!)



Personally, Professionally, Physically, Emotionally and Spiritually.

Grow. Learn. Prepare (do the work). Seize your opportunity.

Where are you? Accelerating, Idling or Decelerating?


Miles. Then PLC.


See: Preblast

31st BURPday

THE SCENE: The usual Memphis summer morning, nothing special except it being my birthday

20 SSH IC, 11 Daisy Pickers IC, 10 Arm circles forward/backwards IC, 10 Michael Phelps OYO

Mosey to the stables for some DORA, P1 performed exersice while P2 ran around the stable then switched for a total of

  • 50 Pull ups
  • 100 Merkins
  • 150 Squats

Mosey back up to the field for 4 corners. 3 rounds increasing reps (10, 20, 31)

  • Corner 1: Burpees
  • Corner 2: Carolina Dry Docks
  • Corner 3: Big Boy Sit ups
  • Corner 4: Mountain Climbers
  • Extra 15 Train Burpees to grow on

Mosey to Parking Lot

  • Bear Crawl 4 parking spots, Crab walk back
  • Bear Crawl 9ish parking sports, Crab walk back


Hold Plank until 0615 (around 30 seconds)

12 PAX Ike, Rain Out, Finkle, U-Rock, Woody, MUDPANTS, Swipe Right, Flipper, Haverford, Speaker (2FNG’s- Weezer and Butterknife)

In my line of work Human Error is inevitable, retraining people in hopes of fixing a problem is not the solution, process controls are needed to help guide people do the right thing. In my own life I constantly tried to fix my problem by myself (committee to working out), it never worked until F3. The accountability and encouragement from fellow PAX was needed to help guide me to stay committed to working out. Don’t try and fix whatever problem you are facing by yourself, you need a support system.


Luckily a Port-a-John was available for Pastor MUDPANTS to prevent a recurrence of the origin of his namesake.



“Who’s Ryan?” Sparky

THE SCENE: A flat bike tire greeted me this morning, and I rejoiced.  Not quite blazing at the saddle today but I still melted in the high 70’s.  The Kiwanis club was prepping for bacon and sausage at 0515 but I didn’t look forlorn enough for them to offer.

F3 WELCOME & DISCLAIMER: Done, once and for all time (defined as 0530-0615).

WARM-O-RAMA:  Neck Rolls X 10 IC, reverse x 10 IC

THA-THANG:  Burpee Pyramid 10 tiers, IC = 100 Burpees (1 burpee, 2 burpees, … up to 10, …, back down to 1).

  • Indian Run through the woods, down the hill . . .
  • Hill Sprints w/ (Shoulder Taps x 20 IC) and (J-Lo x 20 IC) at the top.  Rinse and Repeat x 3.
  • Indian Run back through the woods, up the hill….
  • Bear crawl the width of the field (approx. 30 yds).  Halted halfway to do Mt Climbers x 20 IC.  Continued bear crawling across, Mt. Climbers x 20 IC.
  • Train passing by, we had to honor tradition; Alternating Ankle Tap Burpees x 10 IC.
  • Mosey to the Stables
  • Up and Over’s (don’t know the name); PAX grabbed the pull up bars, used core to raise knees up to chest, leaned head back and extended legs vertically over head inverting body vertically pointing down.  Stacked these with Prisoner Squats.
    • 1 rep each exercise, 2 reps each exercise, …. up to 5 each.

MARY:  none.

7 PAX, 0 FNG’s (Corn Dog, Blart, Sparky, Swipe Right, Speaker, Woody, Tomb Raider)

CIRCLE OF TRUST/BOM:   Limits, boundaries.

One of my mentors, an old advisor, and friend died of bone cancer the other day.  He, and the good Lord, outlived his life in many ways and defied the doctor’s prediction of 4 months to almost 4 years.  In his words; “I should have died back in ’83 as an alcoholic. Every day after is a gift.”

Bob Connolly, was a well known archaeologist who wasn’t timid when it came to really hammering you.  He rejected the first draft of my dissertation without even reading 1/4 of it.  He grilled me during my dissertation defense.  He grilled me for 30 minutes straight during the breakfast period before the interview for the position I hold today.  He is one of the only ones to really push me hard!  When my other advisers would say, “Ryan you are doing a good job, you are such a good guy”, he would say, “this is bullshit, fix it, or where’s the theoretical framework here?”

Men, we need to push each other sometimes past our perceived limitations.  We will experience acceleration and growth only by surrounding us with others.  Get that Shield lock going.

Hard to keep the PAX together and moving in the Burpee Pyramid.  However, I think that sometimes its good to set a goal, demonstrate its completion, and accomplish a task as an encouragement that the unobtainable can be obtained.  A good modifier for a burbee is a Merkin Squat Jump, just saying.

In F3, just as in most competitive sports, we don’t use first names.  The only times we learn names is via mumblechatter handles or random public encounters where we awkwardly have to introduce each other to M’s.

Prayers for Billy Blanks and the last few days in North Dakota with their new baby. May they come home soon without complications.  Praise to God for Rabbit’s new job.  Finally, prayers to Blart and his family as they anticipate the birth of their new daughter Caroline.

Talk to Sparky and Speaker if you want to pay money to run long and run hard.  St. Jude Marathon training starts now!

Oklahoma part 2

THE SCENE: Soggy and 75. Soggy from humidity, no rain in the last 5 days.

SSH x 20 IC
Imperial Walkers x 10 IC
Merkins x6 IC
Oklahoma – divide the PAX into two teams. Shirts and skins. Pick Captains. Captain sends 1 or 2 men depending on the need. Each PAX must go at least once before another goes twice. 
1v1, winning team takes a victory lap, loser’s team does burpees
Sprint (5 burpees)
Longest throw (6)
Sprint (7)
Longest Punt (8)
Sprint (9)
Longest Catch (10)
Sprint (11)
Pattycake merkins (team with most in 45 seconds) (12)
Sprint (13)
Sprint (14)

Line up tallest to shortest, divide into two teams
Relay race. Losers do 15 burpees
Captain of the losing team gets to pick double or nothing. He elected double. His team lost again (by a hair!) – 30 burpees

4 corners of Mary – focus on form, low reps
Flutterkicks x7
Hello Dolly x7 
Freddie Mercury x7
Jane Fonda x7

We ran by clockwork hill and had some time to spare, so we got in some clock merkins x6 IC and held a plank for our last 45 seconds. 


Does the most important person in your life know that they are? As men, we often get caught up in the competition of life. Most often, its good things that just aren’t designed to be ultimate things (read: work). Take a step back, identify what’s most important and make that your priority. 

Competition pushes men a lot harder than anything else I’ve seen. Great to be with my Arcadian brothers. Great AO. 

Iron PAX is coming. Get ready

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.

Free for all men

THE SCENE: 80 degrees and muggy

SSH x10 IC
Daisy Pickers x10 IC
Headed west to check out the new section of paved trail that’s been cut through recently. 
Every 1/3 mile or so we stopped for some exercises
25 Merkins 
25 Squats 
25 BBSUs
After observing several bridges on the way out, we decided to sprint all bridges coming home. An excellent choice – all PAX agreed. 
25 Merkins
25 Step-ups
25 Squats
Since Watchita is leaving us, he was offered the opportunity to spare us our final exercise if he could name all 5 core principles. He left out “free for all men”
10 Burpees

7 PAX (1 FNG who Irish Goodbyed)
Ecclesiastes 3:1-8 – a time for everything
Sprints make a tremendous difference in the difficulty level of a running workout. It’s fun to run together and get better. Great mumblechatter today. 
Anniversary this Saturday. Great week to 345. 


THE SCENE: A balmy 76. 6 MPH winds out of the south

Mosey lap around the parking lot

1v1 competition. Player 1 draws exercise out of a hat. He has the choice of sprinting a lap around the parking lot or performing said exercise. Player 2 gets the short end of the stick and does whatever Player 1 doesn’t want to. Winner is determined by who finishes first. Winner picks the next two men up. Loser is just that, the loser.

A non-exhaustive list of exercises:
30 Burpees
20 Burpees
50 SSH
100 overhead press
25 lunges
25 jump squats
60 squats
Hold a legit Al Gore
40 Merkins
30 Pattycake Merkins
10 Captain Thor

Dealer’s Choice
20 Hello Dolly IC
20 Flutterkicks
20 Freddie Mercury
10 Jane Fonda 

Life ain’t fair. Sometimes you win when you didn’t put in the work. Sometimes you lose when you did. Get over it. 
Fun workout format. It needs a few tweaks, but it will be back new and improved at an AO near you. 

The ghost flag was stolen (illegally) which seems about right. 

YHC takes a lot of pride in winning sprints. Orange Julius absolutely smoked me today. It wasn’t even close. It’s amazing how quickly the mind goes to making excuses when we’re losing. No excuses, do better! Glad to have brothers pushing. 
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.