Takeover of Annex…sorry Slots

THE SCENE: Great morning in the gloom with sunshine and low humidity (I think) for a takeover since Slots isn’t here. Speedy and I are large and in charge…well im large, the tan on the fat rolls show it.


Did it. Can’t sue me

SSH IC x20 4 ct IC

tempo squats x 15 4 ct IC

Imperial Walkers x 15 4 ct IC

Hillbillies x 15 4 ct IC

Mosey a warm up lap to get the legs moving


Mosley to playground
Push ups
Sumo squats
Ssh til all in each set
1 Min wall sit
10 squats
1 min wall sit
Quick feet hops: front to back x30 sec
Quick feet hops: side to side x 30sec
Hip toss jumps x30 sec
Inverse pull ups on swings x 10
Knee swings x15
Derkins x10
bear crawl about 30 yards
Crawl bear about 30 yards
duckwalk about 30 years
Broad jumps about 30 yards
Inverse pull ups on swings x 10
Knee swings x15
Derkins x10
X20 steps ups
X15 Merkins
 3 way calf raises x20 each way

Not applicable. Most exercises should be full body if you brace core for correct movements

5 PAX; 1 FNG (Zidane)
YHC talked about having a rough day on Monday. Car broke down, waited on a tow truck for over 2.5 hours (90 min expected time), put in an awkward situation by false accusations.  Not the happiest times, but I tried to learn how to react to things better. Stressed my wife out so learned I had to be better. And it did get better, especially with false accusations (which evidence showed I was in the right).  While being bitter towards all involved in my head, I looked outside to see my neighbor who is starting to fade with Alzheimer’s playing catch with his 40-ish year old son. Both savoring the moment. The man had been nice over the last year to me, but turned due to the medical condition this past week. But I found out after talking to his son that he had some run ins with his kids as well. Watching the moment literally brought me to tears.  It was like watching the Field of Dreams in real time. 

Moral of my ramblings: people are going through a lot worse than I could imagine and nothing puts you in place better than reality. Be thankful for what you have and enjoy every moment, even if its playing catch. 


Prayer requests:

Roomba-neighbors lost mom or grandma and have been evicted. Pray they find housing soon.

Billy Blanks-Peace and discernment for he and wife on how to approach situations with love of Jesus


YHC twisted his ankle trying to throw a ball and string over a limb Sunday so I figured to take it easy. Modifications were made, but we were able to get a decent sweat. Thankful for the men that came and pushed through. We do need to petition the Cordova government (bring on deannexation) to provide a toilet for when nature calls after jumping and running and what not. Thank you guys for pushing through. Wasn’t all there mentally but it was nice to be around other HIM. Thanks to Giant for praying for me and for Speedy to listen/reach out to me after.   

Failed to announce–GrowRuck in September and Chik Fil A day on 6/30


THE SCENE: Weather was great. Mid 70’s, air was chewy, perfect for a workout

F3 WELCOME & DISCLAIMER: Given, Not Paid, Not Paying, Not Professional (Read Unprofessional)


  • SSH IC x20
  • Daisey Pickers IC x15
  • Windmills IC x15
  • Arm Circles forwards IC x15 & Backwards IC x 15
  • Bolt 45s
  • Brief mosey to goose field


  • Doricides on the goose field. Cones were placed at roughly 10, 20, and 30 yards out. Pax paired up to perform the following exercises. 100 Merkins, 200 Squats, 300 LBCs, and 400 SSH (to shake off the suck). While one partner is performing Dora, the other is sprinting the Suicide with a twist. When cone 1 is reached = 1 Merkin, cone 2 = 2 Merkins, cone 3 = 3 Merkins (Each sprint was approx 120 yds. Sprinting quickly decayed with squats)
  • Suicide Ladder: “Typical” Indian fun run, however after everyone has completed the shuttle we stopped and performed 5 Merkins IC. The fun run continues, however at each stop we added +5 Merkins to the total. Topped out at 20, and had time for mary. (2 PAX for a suicide ladder is brutal…… should be renamed sprint-ups for low counts).


  • BBSU IC x10
  • LBC IC x 10
  • American Hammers IC x10
  • rapidly repeated the above set 3xs…….. buuuuuurn.

2 Pax: Slots & Speedy

Suicide exercises were chosen purposely due to the 2 high profile lives that were recently taken by their own hands. Bourdain strikes me in particular because his show is one of my favorites. He traveled to places most wont travel, he got down to earth with the locals and was able to relate to them on a personal level, he experienced a vast amount of things including fame. He was also open on his show about his issues with substance abuse, depression, recovery, and continued sobriety. In the end, however, even after experiencing as much of God’s creation as he did, he ultimately lost hope and ended his life. For some people doing the hard thing is getting up in the morning and dealing with their own inner turmoil. usually allowing your ear to be bent, or being present and available to someone going through rough times can give them hope to go another day week month. Always show hope in all you do.

Ephesians 2:10 For we are God’s handiwork, created in Christ Jesus to do Good Works which GOD prepared in advance for us to do.

I anyone ever needs an ear my  phone number is listed on slack.
none known



*BLOP (Black Op): Cameron Brown Park: 81 degrees, still very light out at 7:30pm and…humid

F3 WELCOME & DISCLAIMER: Including what is the Mission of F3

**50 STARS ON THE US FLAG=50 reps
*SSH x 50 IC
*IMPERIAL WALKERS (moving in a circle clockwise as a unit) x 50 IC
*HILL BILLIES (moving in a circle clockwise as a unit) x 50 IC

YHC led PAX on a lil’ mosey around the nearby lake… .25 mile and back to STARTEX

THA-THANG:  Looks like a harmless parking lot, right? Right?!?
Part 1
>YHC designated 13 adjacent parking spots
*Each spot (1-13) represented the stripes on the flag and each spot was a unique exercise to be performed
*A timer of undetermined time (otherwise known only by YHC) was set before the PAX would move to the next spot and begin exercise
*The # of reps for the designated exercise that the PAX would be AMRAP at each stop until timer expired

**At each station and before YHC would set timer for PAX to begin YHC would flip a penny:

Heads=7 Burpees then set timer then start AMRAP exercises for that spot
Tails= 6 Merkins then set timer then start AMRAP exercices for that spot

*The order of the parking spots:

2=Side Straddle Hops
3=Standing Curls with Dumbbells
4=Alternating Shoulder Taps
5=Big Boy Sit Ups
6=Alternating Plank Flys with Dumbbells
8=Flutter Kicks
9=Mountain Climbers
10=Alternating Plank Deep Shoulder Shrugs with Dumbbells
12=Jump Squats
13=8-ct Body Builders

Penny Flips:
1=Heads (7 Burpees)
2=Heads (7 Burpees)
3=Heads (7 Burpees)
4=Heads (7 Burpees)
5=Heads (7 Burpees)
6=Tails (6 Merkins)
7=Heads (7 Burpees)
8=Tails (6 Merkins)
9=Heads (7 Burpees)
10=Heads (7 Burpees)
11=Tails (6 Merkins)
12=Heads (7 Burpees)
13=Heads (7 Burpees)

YHC would flip penny then YHC would start timer.  PAX would perfom the exercise reps that were dictated by the penny flips (heads/tails=burpees/merkins )specified.  YHC started on # 1.  YHC set timer and all PAX would begin.  All PAX would complete each station until finishing back at starting spot.

Next, YHC then moved onto # 2. YHC set timer and all PAX would begin.

After completing the 1st 4 numbers the PAX would run as a unit, single-file, on a lil’ mosey and return back to next spot.

After completing 8 numbers the PAX would mosey a lil’ more.

After 12 numbers…justa lil’ mosey

After completing all 13 numbers…Indian Run to finish


*Big Boy Sit Ups x 13 IC
*Lil’ Baby Crunches x 13 IC
*American Hammers x 13 IC
*Big Boy Sit Ups x 13 IC
*Lil’ Baby Crunches x 13 IC
*American Hammers x 13 IC

4; Anklet, Speedy, Barney and O Positive (YHC)


YHC prepared this pre-D-Day memorial beatdown in memory of his late father, Billie (born on June 6, 1925 and deceased in March 2008) who proudly served in the USAF for 20 years; enlisted underage just after Pearl Harbor at age 16, went straight to gunnery school and became a waist gunner for 50 missions over Occupied Europe during WWII shooting a .50 cal Browning machine gun to defend his B-26 medium range bomber, BAD PENNY, against enemy aircraft.  The 50 reps were in honor of the 50 stars on the United States flag.  The 13 exercise reps during Mary were in honor of the alternating 13 stripes on the United States flag.  The 7 burpees were in honor of the 7 red (courage/valor/blood shed) stripes and the 6 merkins were in honor of the 6 white (purity/innocence). Oh, and the penny…represented the name of my dad’s B-26 that he flew in…BAD PENNY.  Their motto…you could depend on them…’like a bad penny…we will always turn up.’  And that they did. **See below**

The Crusaders
Battle Honors:
‘To the 386th Bomb Group (M) for outstanding performance of duty in action against the enemy in the European Theater of Operations.  During this period the 386th Bombardment Group (M) attained the most outstanding record of all B-26 Groups in terms of number of successful sorties flown, tonnage of bombs dispatched, and enemy aircraft destroyed while maintaining the highest bombing accuracy score.’


My father, like many men of the Greatest Generation and many after…he may not have lost his life because of the war…but he did lose his youth. RIP, Dad.   I love you and miss you. Thank you for your service.

Speaking of…serving and protecting…so great to see our active local law enforcement brothers (Barney and Speedy) taking part in tonight’s festivities. Also reminded the PAX of the F3 Mission and the reason why the F3 Mission is important to remember.

**PAX prayers were lifted up.

This work-out is rather simple yet versatile and will become a staple of YHC’s to share with the PAX at all AO’s when YHC is on Q especially around military holidays.  Turns out to be a great cardio work-out, too.  The PAX were quiet and crushed it.  Billy Blanks arrived to encourage the PAX right after Mary was over. Oh, and Speedy did the Macarena as his modify to the Alternating Shoulder Tap. Still not sure about that one. SMH…




Q School at the Levee

THE SCENE: Perfect 65 degrees

The disclaimer was given and a longer intro for Q school.

SSH IC x20
IW IC x20
Little man in the woods IC x10
Burpees OYO x5
SSH IC x20(First 10 IC out loud and last 10 silent)
Penalty Burpees for not finishing as a group x10
Mosey to the football field

Flutter kicks waiting for the 6. Then used the football field for the Thang.

Charles Bronson:
Starting at goal line, pax complete 50 reps of a called exercise. When complete, pax run 100 yds to the other goal line and then bear crawl to the back of the end zone. When complete, run back to start and SSH til all-in. Exercises were as follows:
Burpees x50 (The pax complaining level was crazy high! Acted like they had never heard of the number fifty and burpees in the same sentence.  WEAK SAUCE! They did however complete the burpees…barely.)
BBS x50 (All the complaining went silent during BBS. You could hear nothing but birds chirping.)
Merkins x50 (Now the only sounds were midwife noises. Lots of grunting)
Squats x50
SSH x50
Mosey back to Shovel Flags. Half way back, had to wait for the 6. So we did 30 Mountain Climbers waiting for the 6.

Flutter Kicks IC x30
Hello Dolly IC x20
Aww Yeah! IC x10 each arm. (this exercise is based off our favorite Slack emoji)

21 pax and 2 FNG’s (Walk-On and Hamm)

As Q, you are responsible for the outcome.  Being responsible for the outcome comes with a lot of weight.  We all need to be Q’s in every aspect of our lives. Don’t be a bum and just expect life to fall into place. Be responsible for the outcome in your personal life as well as a F3 workout. Being responsible requires work.  Do work!

YHC really enjoyed being with the Levee pax today.  It was an amazing group of men and I would love to Q there any time.  I was really encouraged by how many men were there to enjoy the gloom together and get better.

Millington Launch next week.  EH any Sad Clowns from Millington!

Circle of Pain


The Levee: Cloudy and overly humid

F3 WELCOME & DISCLAIMER: Including what is the Mission of F3

*SSH x 20 IC
*IMPERIAL WALKERS (moving in a circle clockwise as a unit) x20 IC
*HILL BILLIES (moving in a circle clockwise as a unit) x20 IC

YHC led PAX on a lil’ mosey 20 feet 

THA-THANG:  Looks like a harmless clock, right? Right?!?
Part 1
>YHC drew the numbers on a clock in chalk on the pavement.
*Each number (1-12) meant the # of reps for the designated exercise that the PAX would be completing AMRAP at each stop
*Underneath each # was a different exercise written:

2=Mtn Merkins
3=Alternating Toe Touches
4=Bobby Hurleys
5=Star Jumps
7=Mtn Climbers
8=8-ct Body Builders
11=Alternating Shoulder Taps
12=Jump Squats

YHC specified the Burpee as the designated exercise for the duration of this sequence. YHC started on # 12.  YHC set timer and all PAX would begin. YHC did 12 burpees (the designated exercise). Underneath the # 12 was SSH so YHC did AMRAP SSH until timer expired.

Next, YHC then moved onto # 1. YHC set timer and all PAX would begin. YHC did 1 burpee (the designated exercise). Underneath the # 1 was written Mtn Merkin so YHC did AMRAP Mtn Merkins until timer expired.

After completing the 1st 3 numbers the PAX would run as a unit, single-file, around the perimeter of the clock a total of 3 laps.

After completing 6 numbers the PAX would run around the clock 6 more laps.

After 9 numbers…9 laps.

After completing all 12 numbers…12 laps to finish.

*15 PAX meant 3 PAX doubled up with a partner and rotated the clock with their partner

Part 2
>YHC led PAX on an unexpected run to finish the morning (est.: 1 miler, pausing every 1/8 to 1/4 mile to allow 6 to catch up))


*Flutter Kicks x 20 IC
*Box Cutters (F) x 10 IC
*Box Cutters (R) x 10 IC

15; Speedy, Backseat, Roots, Woody, Barney, Nature Boy, Bombay, SlicNut, Snowman, Raven, Money Bags, Wide Right  and O Positive (YHC) + 2 FNG (Corky and Gomer)


YHC shared some wisdom from the series, Band of Brothers.  Specifically, YHC recalled the scene of  Sargeant Winters getting shot and telling his men to leave him and go on to fight but instead then went to a nearby farmhouse and knocked down a door and returned to Sgt. Winters and used the door as a sled to bring him out of harms’ way. I challenged the men to do that with their families, loved ones and colleagues-not literally knock down barn doors-but be willing to-if needed-to love, serve and protect.  Speaking of…serving and protecting…so great to see our active local law enforcement brothers (Barney, Speedy and FNG: Gomer joining the F3 ranks). Also reminded the PAX of the F3 Mission and the reason why the F3 Mission is important to remember.

**PAX prayers were lifted up.

This work-out is so versatile and YHC’s fave to share with the PAX at all AO’s when YHC is on Q.  Turns out to be a great cardio work-out.  The PAX were gassed and better for it.

YHC quizzed multiple PAX to recite the Mission of F3.  F3 Mission review was:  ‘To plant, grow and serve small work-out groups for the invigoration of male community leadership.’

Reminder:  If we can’t grasp this and recite it……we are just here…going through the motions. HC not to go through the motions.

*PAX prayers were lifted up, especially for Harry Caray’s son who had a near drowning experience the day before which is why YHC was a a surprise sub-Q in lieu of Harry Caray’s VQ.



Dova Dora

More pleasant a morn is rarely seen in this corner of Shelby County. YHC arrived early to find a good hill. Next to arrive was Slots (!!) – amazingly early. Phat Patty pulled up, busted hip and all, listening to Kelly Clarkson (very) loudly. He forgot the Unicorn cereal he promised to me. Billy Blanks and Soulja Boy were next. Speedy came running up during the disclaimer.

YHC’s mind almost always goes blank on the disclaimer. Slots and Phat Patty bailed me out.

SSH x20; IW x10; Nancy Kerigans x10 each leg
~.25 mi indian run – last PAX does 1 burpee then sprints to catch up. We got through 2 complete rounds, then sprinted to Phat Pat, who was doing CMU curls at startex. 

DORA 1-2-3
PAX paired up. Partner 1 ran around the covered community center driveway, starting backwards then switching to forwards at the halfway point. Partner 2 would performed an exercise. Switcheroo until each pair completed the following reps:
Burpees x100
Pickle Pounders x200
Squat x200 (300 was the plan, but YHC called it at 200 to make sure we had time for 11s)

Dora always provides ample opportunity for mumblechatter. Unfortunately, one PAX (who may or may not be named for a famous fitness instructor) blew the gloom horn and chased YHC and Phat Patty from our station. 

YHC led the PAX on a short mosey around the community center to a decent-sized hill (for Memphis). We then performed 11s – groiners at the bottom, smurfjacks at the top. Phat Patty took some vids and pics of us struggling with the evil smurfjacks. 

Mosey back to startex with enough time to knock out the last 100 squats from Dora (5×20). 

Dealer’s choice…
Hello Dolly (Speedy)
Red light, yellow light, green light (Slots)
Boat/Superman (Billy Blanks)

6 PAX, 2 shovel flags, 1 folding table


Leviticus 19:9-10 says, “When you reap the harvest of your land, you shall not reap your field right up to its edge, neither shall you gather the gleanings after your harvest. And you shall not strip your vineyard bare, neither shall you gather the fallen grapes of your vineyard. You shall leave them for the poor and for the sojourner: I am the Lord your God.”

That passage has been convicting for me lately thinking about how I spend my time and money. God instructed his people to leave some of their earnings (crops) for the poor and sojourner. I should do the same with my earnings and my time, so that if I have a neighbor in need, I’ve got some left to give. Our culture tells us to either indulge and spend it all, or hoard and save it all. God calls us to be radically generous. 


A hobbled Phat Patty brings something special to every workout. He’s got the intangibles (just not the cereal!). Soulja Boy roasts his own coffee, and he graciously brought iced coffee to share after the workout. He even brought milk, simple syrup, and a table on which to set everything. Maybe we should cancel the Millington launch so we don’t lose that PLC. 


Father Abraham’s graduation from Warriors Center Thursday night.
2nd F gathering at Levitt Shell this Saturday night.
Millington AO launching June 12.

Laps at the Annex

THE SCENE: Muggy, in the 70s

Done in the usual and customary F3 Manner.

Wind Mills IC 20

High Knees IC 20

Overhead Clap IC 20

CMU overhead press (PAX continue the overhead claps while 1 PAX does 10 overhead press with the CMU x10 and then hand-off to the next PAX.) Completed 2 revolutions.

Since it has been approximately 4-6 weeks since the APFT a bit of training seemed timely as our goal is to demonstrate improved scores later this year.

2 laps around the long route in the Annex field. Laps were broken into quarters. On the first lap, at each quarter PAX performed 20 Merkins. On the second lap at each quarter PAX performed 20 situps.

Totals: ~2 mile run, 80 merkins, 80 situps per Pax.

American Hammers IC 30 (Slots)

Dying Cockroach IC 15

Speedy, Zima, Rabbit, Orange Julius, Phat Pat, Snookie, Choker, Slots

YHC has been dealing a lot with anxiety. There is always a low level that has been there for many years but some days it is much higher than others. The anxiety is generalized over many things, work, finances, health, marriage, parents, siblings, even dealing with traffic on the highway everyday.

I don’t have any answers for this nor do I have any solutions.

But I thought I would share a few things that have helped me deal with this.

Regular church sermons…doesn’t necessarily have to be attendance as there are a lot of wonderful sermons online (youtube etc.)

A portion of scripture that has helped tremendously with anxiety:

Psalm 81

(To the chief Musician upon Gittith, A Psalm of Asaph.) Sing aloud unto God our strength: make a joyful noise unto the God of Jacob.

2 Take a psalm, and bring hither the timbrel, the pleasant harp with the psaltery.

3 Blow up the trumpet in the new moon, in the time appointed, on our solemn feast day.

4 For this was a statute for Israel, and a law of the God of Jacob.

5 This he ordained in Joseph for a testimony, when he went out through the land of Egypt: where I heard a language that I understood not.

6 I removed his shoulder from the burden: his hands were delivered from the pots.

7 Thou calledst in trouble, and I delivered thee; I answered thee in the secret place of thunder: I proved thee at the waters of Meribah. Selah.

8 Hear, O my people, and I will testify unto thee: O Israel, if thou wilt hearken unto me;

9 There shall no strange god be in thee; neither shalt thou worship any strange god.

10 I am the LORD thy God, which brought thee out of the land of Egypt: open thy mouth wide, and I will fill it.

11 But my people would not hearken to my voice; and Israel would none of me.

12 So I gave them up unto their own hearts’ lust: and they walked in their own counsels.

13 Oh that my people had hearkened unto me, and Israel had walked in my ways!

14 I should soon have subdued their enemies, and turned my hand against their adversaries.

15 The haters of the LORD should have submitted themselves unto him: but their time should have endured for ever.

16 He should have fed them also with the finest of the wheat: and with honey out of the rock should I have satisfied thee.

Prayer Requests: Choker will be away with military duties again next week. Prayers for safety for him and his M.

Prayers for safety for Panchos Ruck.

Phat Pat topped the morning off with homemade Orange Julius!

Today YHC learned the ages of Rabbits shorties, that Law school didn’t prepare Snookie for his current work as an attorney, that Zima passionately abhors the Q the entire 45 minutes of BC and that Slots and Speedy are fast, like really, really fast.


Panchos Ruck 5/19/2018.

Cindy Sue

THE SCENE: Annex. 70. Sweaty.

  1. Welcome: I am not a professional
  2. You are participating at your own risk
  3. You are responsible for your own wellbeing
  4. You are here voluntarily, and you are not paying to be here
  5. Know your limits and do the best you can, all exercises can be modified and are only suggestions.

SSH. IW. Plank Twists. Squats. Mosey around parking lot. Stretch. Mosey to pull-up bar.

Modified Cindy (7 min): 5 pullups 10 Merkins 15 squats. Go fast.
Sue-drag ladder across parking lot.
Turk-burp, 4-count overhead claps. Start w three reps each, increasing to six.
Ladder up 7 min down 7 min.
Cindy 7 min. Can you make it through as many rounds as your first attempt?
Mosey back to start.
5xGroiners. 5xGas pumps. 5xHW side crunch. Repeat 5x Groiners.


Slots, Snookie, Choker, Orange Julius, Speedy, Four Eyes.



Movement is a release of energy. Ignition is the act of setting something on fire and starting it to burn. It is the transformation of energy from the potential to the kinetic. Potential energy resides in something held motionless by restraint, like water impounded behind a dam. That restrained energy cannot be transferred until it is released and begins to flow. Likewise the potential of a man. But it does not just gush out and fall to the lowest point, it must be focused. The author writes about men who impacted him:  First, there was something different about them, not from each other but from the other Members of the Organizations in which I encountered them. This difference manifested itself primarily by their apparent unwillingness to go along to get along, even when the getting along was to their individual Advantage. They seemed to be guided primarily by their own sense of Purpose, which often led them to be Disruptive to the Organizational Status Quo. Not surprisingly, this did not endear them to the Organizational Governance, but that was not something that seemed to concern them in the least. Like Peter and the other first apostles who were warned by the Jewish rulers to stop talking about Jesus in the early days after his crucification, their obedience was to a higher Purpose rather than other human beings. Second, their words were clear and uncompromising. When they spoke, they left me with no doubt as to what they believed or why they believed it. They rarely used the passive voice to avoid taking or assigning responsibility and never said “we” when they meant “I”. As I got to know them, I would invariably discover that one reason their words were so uncompromising was because they themselves were not compromised men. They were Right, in proper personal alignment with themselves, their Concentrica and their Creator. They spoke from the heart because their hearts were pure, unadulterated by the fear and anxiety that are the bitter fruit of personal misalignment.

Props to Slots for being very clear and unapologetic about his perspective and his goals. I don’t always agree with him, but I cannot mistake him for what he is not.

The Turd is a beautiful place. Lots of options, tons of space. Slots brings great coffee.

I loved Choker’s comment afterwards, “it’s not necessary to name names [of men who HC’d and then didn’t show]. But I want to anyway.”

Let’s be about what we say we’ll be about – like posting our BB’s on time…sorry Slots.

Look out for Pancho’s Ruck, and put September 21-23 on your calendar (and your M’s calendar) for GROWRUCK 12.

Fast Food at the Annex

  • THE SCENE: A gorgeous calm 75 degree morning in North Cordova
  • F3 WELCOME & DISCLAIMER: Disclaimer was given. Emphasis was especially given that VQ was not a professional (read unprofessional)
  • Arm Circles IC x15 forward x 15 backward
  • Imperial Walkers IC x15
  • High Knees IC x20
  • Butt Kickers IC x15
  • Little mosey around the lot and to the tennis court benches
  • OYO 20 Box Jumps, 20 Merkins, SSH TIA
  • Little Mosey to bench opposite of Tennis Court for OYO Derkins x20 and Squats x20. SSH TIA
  • Sprint path up the hill to the Library (there is one in tha Dova) SSH TAI
  • Mosey to the Goose Field

Pax thoroughly devoured a Quarter Pounder on Goose Field. If a Pax desired cheese it came in the form of a CMU. (Mumblechatter about cheese and diets)

  • Sprint to 25 YDL for 25 Merkins Backwards Sprint to Start
  • Sprint to 50 YDL for 50 Squats Backwards Sprint to Start
  • Sprint to 75 YDL for 75 Mountain Climbers Backwards Sprint to Start
  • Sprint to 100 YDL for 100 SSH Backwards Sprint to Start

Due to the unreliability of placing an order at the Golden Arches (and the fact that no one gets a full meal from a 1/4 burger), We settled for a Double Quarter Pounder and ran Tha-Thang twice. (Everyone cheered and the Pax was satisfied).

Hello Dolly x 20
8 PAX, 2 FNGs (Debbie, and Fleabag)

  • Billy Blanks, Choker, Zima, No Fuego, Slots, Debbie, Fleabag, Speedy (Q)
    Gave a word of encouragement about being intentional in all we do. In just a little over a month of posting with F3 I have seen a drastic change in the way I am able to approach my days. Instead of dragging myself into work and letting the day dictate its outcome I have become more purposeful in what I do and able to plan my day out to be more impactful. Time is our most valuable resource as HIM and we will never have more than we are allotted. Seeing ya’ll post every morning and encouraging each other to be better people has had a huge impact on myself. Make each day count, its a gift, and by your attitude and decisions alone you impact everyone you come in contact with. Keep up the good work!  Psalms 39:4-5
  • Prayers for Billy Blanks upcoming Finals, and for Debbie that a different therapy he is trying will help with anger management.
    VQ realized quickly that he was incorrectly giving “In cadence” commands in the warm up. Kudos to them for picking up my slack and jumping right on in anyway. Kudos to Billy Blanks for straightening me out. Bananateria was enjoyed after by all.

The Brotherhood Beat down

THE SCENE: 61 Degrees

Forward arm circles 10-IC, Reverse arm circles 10-IC, CMU curls 25-IC, Wind mills 10-IC, Daisy pickers 10-IC & SSH 20-IC
Partner up for CMU work and Bear crawls on the hill

  • Mosey two laps around parking lot and return to hill with CMU
  • Partner up for BBS-25
  • Squats with CMU overhead-25
  • CMU curls-25
  • CMU Merkins-25 and SSH until all in
  • PAX Bear crawls up hill and Crawl bears down hill while partner does CMU squats for 3 reps each
  • Fast Mosey around parking lot back to hill
  • Curb Merkins for 10 then run up hill

BBS 10-OYO, LBC 15-IC, Hello Dolly 15-IC, BBS 10-OYO, Seal Merkins until failure
6 PAX, Billy Blanks, Pops, Slots, Orange Julius, Speedy & Nature Boy
Brotherhood is earned. A true friend will be there in good times and bad times. Make time and effort to know your F3 brothers. Post at a new AO and pre-ruck prior to BC if possible.
Proverbs 17 verse 17 & 20

17- A friend loves at all times, and a brother is born in adversity.

20- He who has a crooked mind finds no good, and he who is perverted in his language falls into evil.

Get your mind right! Stay focused on what matters the most and reach out to your friends for help. Pops has been a great friend and a brother I can talk to and count on.
FNG to post at the Lair 5/10