Levels at The Barracks

THE SCENE: parking garage
SSH IC x 20

Imp. Walker IC x 12

Hillbillies IC x 12

Arm Cicles Forward IC x 12

Arm Cicles Backward IC x 12


3.3 miles total of running with exercises in between.

  • 2 laps around the track mosey pace. 20 reverse crunches after each lap. Plank til all in.
  • Mosey to parking garage.
  • 10 side-merkins at parking garage entrance. Run to level 1 and do 10 more side-merkins on opposite side. Ended up going to level 3. Once finished, run to pick up the six and bring in the whole group.
  • 10 side-hip-raises at parking garage entrance. Run to level 1 and do 10 more side-hip-raises on opposite side. Ended up going to roof. Once finished, run to pick up the six and bring in the whole group.
  • Mosey to track.
  • 2 laps around track.

Upgrade (QIC), Bookworm (IG), Crayfish, Mirrors, Goose, Poptart, Stromboli, Chioccetti, Altar Boy, Teacher’s Pet, Baby Shark (visiting from Houston F3).
One of my friends I’ve had since 2nd grade is currently transitioning into a woman. 10 years ago, he got married and had a child biologically and another child adopted. Then they got divorced. A year later, he got married and he had another kid within his second marriage. A few months ago, he announced he no longer is a believer. And then just two weeks ago, he announced he is transitioning into a woman. This news has hit me pretty hard. But the through line for me in all of this is just this ~ we will search the ends of the earth to find our identity in things and earthly desires, comforts, goals. We often think we can find our security in horizontal things. But at the end of the day, we will always come to realize our security and comfort can only be found in Jesus. My friend will not find identity or comfort in becoming a “woman”. He will only find it in Jesus. He is our hope and He is our identity.


THE SCENE:  Straight up tasty.


  • 20 SSH
  • 10 imperial walkers
  • 10 East TN Hillbillies
  • 400 mosey with straight aways high knee then butt kicks
  • 400 mosey’n


  • 2×400 Sprint straight aways
    • 10 squats after each sprint then 20 Squats
  •  2×400 again
    • 5 squat jumps (its like a thing where you squat then jump) after each sprint then 10
  • Indian, caterpillar, tomahawk, something else run x 800


  • Butt up feet flat bridges
  • Pulse it!
  • Tip toes butt up
  • Tip toes calf raise
  • Tip toes knees apart

some sexual back stretching

10 (1 IG), no FNG’s. Two FARTSACKS (Pleasant Valley & Bubble Toes)


Father shows us our identity which leads us to obey. Dont get it backwards.


my legs hurt

poptart was back in the toaster oven

ROTC wishes they could be us. I think they learned a thing or two

I need to stop dressing identical to the Air Force ROTC

Bestest newest AOQ is Upgrade!!


VQ no more!

The Ruins Bacon Run

THE SCENE: The weather was great 65°F, clear, still very dark, hint of Bacon in the air
F3 WELCOME & DISCLAIMER:  I’m not a professional, push yourself but don’t hurt yourself

  • Slow mosey to the Beale St Landing
  • SSH IC x30
  • Daisy Pickers IC x10
  • Michael Phelps IC x10
  • Little Baby Arm Circles IC x10 both directions

We are doing BACON stations.  Five Exercises 10 reps each (today is 10-10)

  • First Station
    • Burpees
    • Alternating Shoulder Taps
    • Catalina Wine Mixers
    • Overhead Clap
    • Nipple Scrapper Merkins
  • Backwards run up the landing hill
  • Forward run down
    • Lunges till all in
  • Second Station
    • Repeat 1st BACON
  • Backwards run up the landing hill
  • Forward Run down
    • Lunges or  Plank till all in
    • Mosey to Monkey bars
  • Third Station
    • Back Plank (45 count)
    • Absolution
    • Carolina Dry Docks
    • Overhand Pull-ups
    • Newton’s Cradle
      • All Gore till all in
  • Forward run 50yards
  • Backward run 50 yards
  • Mosey to parking lot at bottom of Stairs
  • Fourth Station
    • Bonnie Blairs
    • Apple Turnover
    • Crab Humpers
    • One Leg Deadlift
    • No Surrenders
  • Mosey to Endex


  • Boat/Canoe IC
  • American Hammer IC
  • Cockroach Redemption IC
  • OutLaws IC
  • Never Cross Dolly (AKA Hello Dolly Lama) IC

7 PAX, Havarti, Blackhawk, Slots, MIB, Altar Boy, Teachers Pet, Dawson (QIC)

The theme of the workout is “Be the Bacon” a well received F3 idea, that one should be the guy that gets things done, with a good appealing attitude.  I also spoke that sometimes things don’t turn out perfect, (ie setting your oven on fire, smoking out the downstairs of your house trying to cook bacon at 4am).  But you gotta make the best of it.

It was great having Slots here good luck to him and safe travels on the upcoming move!  Thanks for the PAX for finishing the last Mary exercise, I’ve been a stickler to stop when the my 5:45 alarm went off.  But like someone said we were still done by 5:46, so we just used that last minute well.  Finalizing things like that, I sometimes struggle with, thanks for support!

Slots is on Q for AOlyminpics at Mothership on Saturday.

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.

Fellowship at the Bicycle Gate

THE SCENE: 77*, very dark in the Old Forest. YHC arrived early to finalize the weinke. Gotta keep things interesting and fun and hard. Hopefully we achieved all three. 

F3 WELCOME & DISCLAIMER: Shouted for the sake of Toms and another PAX who were just emerging from their respective cars.

SSH x10


Handsy, near the front and with some anxiety in his voice, asked if we were leaving for a while. I said yes and chaos ensued. Many PAX went back to grab their water bottles. We kept moving and mocking. 

YHC believes you can get through 35 minutes or so without water, but YHC is not a professional. Whether you want to carry around water during a workout is up to you, but you should be hydrating throughout the day. No shame, but DO drink water all the time. 

When we arrived at the plaza under the bicycle gate, we commenced kicking flutters in cadence until the six arrived. The 6th commandment of F3 is, “Thou shalt not stand around.”

Arm circles (fwd/bkwd) x10; Michael Phelps x10; tempo merkins x10; tempo squats x10

Partner up! 

Lazy Dora: Partner 1 starts on exercises while Partner 2 holds a rest position. Flapjack until the cumulative rep totals are completed.
100 Merkins (hold plank)
200 Gas Pumps (feet at 6″)
300 Squats (Al Gore)

Next up, YHC borrowed a partner plank pull/push from Cadre Daniel. Both partners hold low plank facing each other. Clasping hands, they tried to pull each other over. Do that for 10 seconds, switch arms for 10 seconds. Next, in the same position, partners interlocked fingers and put their palms together and tried to push each other over – 10 seconds each arm. 

YHC was the odd man out, so I just did some merkins. Seemed like half the guys had fun and half hated every second. Not sure I’ll ever do that again. I think pull was more effective than push.

NEXT! Gathering near the East side of the plaza, all PAX completed the following:
15 merkins; 15 wide-arm merkins; 15 diamond merkins
Lunge walk to East Pkwy barriers; lunge walk back (plank for the six)
5 merkins; 5 wide-arm; 5 diamonds
Lunge walk to East Pkwy and back (SSH for the six)

GRAB YOUR STUFF! Mosey back to the shovel flag. Flutter kicks in cadence while waiting on the six. 

When we got back to the lot, Toaster and Manny were waiting for us. They both arrived a few minutes late and we were already gone. They tried to find us, but the darkness won. Teacher’s Pet and One & Done also emerged from their training run to join us for Mary.

Partner up – same or different – it’s all the same in the dark! 

Partner leg throws. P1 stands, feet about shoulder width apart. P2 lays on back, head under P1’s junk (keep your eyes closed!) and grabs P1’s ankles. P2 lifts legs 90 degreez and P1 throws them down (straight or to either side). P2 attempts to keep his heels from hitting the ground, raising his legs back to 90 degrees each time. Each partner did two sets of 10 reps.

Carolina Dry Docks x10 OYO; CDD x5 OYO

The End.

19 PAX, 1 FNG (Excel – so named because he’s an accountant by day)

Sad clowns are isolated, lacking meaningful male relationships. Pursue those men. When the valleys of life come, if you’re all alone, it’s near impossible to climb out. 

MIB added, “If you don’t know any isolated men, you probably are one.” Amen. 

The PAX came to work this morning and got a dose of all three effs. Shout out to Barnum and Fish Bowl for slaying Dora! 

Lots of cyclists and one Andrew Best groupie passed through the Bicycle Gate.

Chioccetti placed one of his forearms in gum and lost some arm hair. Yesterday at the Sandlot, he tore a hole in his treasured SL shirt. TAPs for ‘Ccetti. 

SOS is having a YUGE yard sale to benefit their programs. You can drop items off or contact Handsy for more info. 

Tupelo launch is in full swing. See Preblast for info on how you can help.

CMU Work at Old Forest – 9-30-19

AO: Old Forest

QIC: Handsy




  • SSH (IC) – 40
  • Windmill (IC) – 10
  • Arm Circle (IC) – 20
  • Daisy Pickers (IC) – 10
  • IW (IC) – 15

Partner up, Dora-ish style.

Partner 1 moseys to playground and does AMRAP pull-ups, then moseys back.

While Partner 1 is gone, Partner 2 does one exercise AMRAP until partner 1 returns (all with CMU):

  • Round 1 – Curls
  • Round 2 – Overhead Press
  • Round 3 – American Hammer
  • Round 4 – Trap Raises
  • Round 5 – Squats

Then partners flap jack.

Rinse and repeat…we were able to get through all 5 rounds twice before we stopped for Mary.


  • Penguin heal touch thing
  • Hollywood side crunches


14 – Easily Amused, Toaster, TLC, Kingpin, Goose, Teacher’s Pet, Stripes, Barnum, Mudslide, Spicy Cash, Dewey, Altar Boy, Pirtle, Handsy (QIC)


Pause for 30 seconds and think of a problem that is currently bothering you.
Problems are not solved with passivity or neutrality. We must proactively address problems in our lives. So think about what proactive steps you will take to address the problem you identified moments ago. Don’t be passive.


Enjoyed Q-ing the old boys at OF again!


GIANT Yardsale Fundraiser benefitting SOS Oct. 25-27. To donate items to be sold, volunteer, or shop, learn more HERE.

Check the Pre-Blast for any F3 News.

Fun with Tires

THE SCENE:  Beautiful morning, streets lights were all out., it was dark, Stripes couldn’t find us.

Get the juices flowing with: 30 SSH IC, 25 Imperial walkers IC,   20 Sprinklers IC,   15 Goofballs  (CHECK the exicon if you don’t know),   10 burpees OYO,   5 best stretch ever
Mosey to the rugby field – at this point we yelled at Stripes and he joined the PAX.  No penalty burpees assessed as it was his first post to the sandlot and it is kinda hard to find, esp as all the streetlights were out.    Had uneven numbers, so grabbed one  big tire, one smaller tire.  this took time to get in place

Field was pre-marked with beautiful cones adorned with barely visible glow sticks (thanks for nothing dollar tree) in 25 yard increments.

4 men on the big tire, 2 on the smaller one.

Tire flips to 25 Yards, then 100 box jumps per tire group, split evenly

Flip to 50 yards, then 100 Irkins and 100 Derkins per tire group

Flip to 75 yards, then 100 jump throughs (start on outside of tire, both hands to the outside, jump both feet to middle over the tire, move hands to other side of tire, jump with both feet out)  This one took longer than expected.

Flip to 100 yards, 100 tire front squats split between the PAX.  At this point, Bookworm “had to go”  after his reps.  1 PAX on each side with tire on its side, and one person front squats, then pushes tire to the other PAX…stationed other men on the sides so the tire didn’t fall over and crush anyone.

Running a bit short on time, and we were 100 yards away with 2 tires, so moved to put the tires back.  Had a few more flips here

Mosey back to startex, flutter kicks until all in.  Then immediately into Flutter kicks IC – did 30
7 PAX – Mama’s Boy (QIC), Stripes (late and wondering in the dark), Teacher’s Pet, MIB, Soybean, Chiochetti, Bookworm
at my first workout back after a few month hiatus, i posted to an Old Man Hitch beat down where basically we flipped logs and sandbags the entire time.  Unbeknownst to us at the start, Lodge my partner and I picked the heaviest log in the pile to be our coupon.   we struggled to even get it to the starting point, and i remember watching all the other groups flip their logs easily and man, we were struggling.  Then we switched logs, and that’s when we realized what a beast it was.  We saw the other groups also struggle with the weight of that log.

In this silly workout, taught me a few lessons.  Namely, I tend to be quick to doubt myself (“Why am I struggling so much with this?”)  While I didn’t take pleasure in seeing other men struggle with the log, it did make me feel better than it wasn’t just me who was struggling. (“Even the strongest men had a hard time with that!”) F3 teaches these lessons every day.

In life, find a group that you can express your doubts, spiritual, emotional, physical, relationally (is this a word?) , etc.  Be honest about your own struggles, and that can encourage other men who are struggling with the same thing.  Together, like the freaking huge tire today, you can move through it.

All PAX present are well aware of what F3 can bring to men in this city.   Challenged us to continue to EH friends and neighbors who could use the Fs.

Late again…sorry.

1st day of fall – 4 seasons workout

THE SCENE:  somewhat crisp, not too humid
F3 WELCOME & DISCLAIMER – disclaimed at some point

PAX line up and in a football style fashion: down and back approx 10 yards:
high knees, butt kickers, Frankensteins, best stretch ever, bear crawls

THA-THANG:  Starting now, the PAX had to keep a 53lb kettlebell and a 60 lb sandbag off the ground for the entirety of the workout.  Switch out coupons as needed for fatigue or to relieve your brother

4 SEASONS: each a 7 min AMRAP

WINTER:  Winter is cold and bears hibernate in their caves.  Mosey to the “cave” (pavilion)     7 MIN AMRAP.  2, 4, 6 8, etc rep scheme of merkins, inrkins on bench, box jump, derkins

water break

SPRING:  Time to come out of hibernation and get your legs strong.  Return of the grown man thigh angle.  3 cones, approx 15 yards apart.  7 minute AMRAP, cone 1 = 12 squats, broad jump to cone 2, cone 2 = 12 mountain climbers, lunge walk to cone 3, cone 3 = single leg dead lifts, walk back to cone 1.

water break

SUMMER: When it’s too hot to move outside, iron still sharpens iron.   Partner up, then 7 min AMRAP,  partner resisted arm raises, front then side, switch.  Then partner resisted bicep curls and tricep press downs.

FALL: Beautiful weather, football season, really the best season.  Time to celebrate with 11’s of Burpees (start with 10 burpees, you know to make sure you get some exercise), then V-Ups, running the distance of the parking lot in between.   Did this for the remaining 8 minutes or so.   Nobody finished

Coupons never hit the ground…which was good for everyone.

No time
12 PAX (1 technically Willy Lowman) – Mama’s Boy (YHC), Stripes, Teacher’s Pet, Altar Boy, Dewey, Easily Amused, Goose, Lodge, Frisky, Sir Mix-a-lot, Thibodeaux (wl), One and Done,

CIRCLE OF TRUST/BOM:  This summer, I finished the unabridged version of The Count of Monte Cristo by Alexandre Dumas.  While it was a slog, there was a point in the earlier part of the book where the main character, Edmund Dantes, was falsely imprisoned.  Having spent over a decade in a dungeon, he finally gets his chance at freedom, and he’s forced to swim for his life.  As he was about to quit, and subsequently drown, a boat is coming to rescue him, and a man yells “COURAGE!”  This encouragement gives him the strength to take a few more strokes and as he’s about to sink below the water, the man grabs him by the arm and saves his life.

As we are walking through life together, sometimes we are the man drowning who needs to hear another man scream truth to us, “COURAGE!”   Sometimes we are the man in the boat, needing to encourage the men around us, yelling words of life, and if need be, reach out and save our brother.

In today’s workout, by design, some PAX are better at some exercises than others.  Some are naturally stronger, some have more endurance, some better at holding the coupons, but by doing the AMRAP style work, each man could set his own pace, encourage his brothers during the suck, and together get through each set.  In the same vein, the entire workout, 2 PAX were suffering under the load of the coupons of different sizes and shapes, so at any point, another PAX had to stop his own work during the AMRAP and relieve his brother.
Hopefully today’s workout was a small example of how we as men need to encourage one another, be there in the tough times when our brothers are struggling, to be able to shout words of encouragement, and if needed and possible, to help those men carry their burdens.

Sorry this is late!

Coupon Fest (9/18/19)

THE SCENE: A not-so-muggy Wed morning at OldForest

SSH, Daisy Pickers, Imperial Walkers, HillBillies, Windmills followed by short mosey around the North OF asphalt sidewalk
Paired up and each pair grabbed a CMU

Completed following set of exercises Dora style, with one partner on task while other partner moseyed around North OF asphalt sidewalk

  • Blockies (aka Burpee Thruster, Burpee w/CMU) x 100
  • Coupon Swings (like a kettle bell swing but with CMU/coupon) x 100
  • Coupon Squat (air squat while hold CMU/coupon) x 100
  • Coupon Jump (box jump with CMU/coupon as the box) x 100

Followed by “Catch Me If You Can”–one partner moseys with CMU/coupon while other partner does WW2 sit-ups x5 then catches up to other partner and they switch tasks.  Continues until pair complete 1x around sidewalk

LBCs x25, Boat/Canoe, Freddy Mercury x 20, American Hammers x20
22 PAX (no FNGs): Dewey, Altar Boy, Handsy, Upgrade, Toaster, Bottomless, Goose, Easily Amused, One and Done, Mudslide, Four Eyes, Crayfish, Chioccetti, Teacher’s Pet, Thibodaux, Pirtle, MIB, Lodge, Kingpin, Barnum, Frisky, Doc Hollywood

Romans 12:1 “I urge you, brothers, in view of God’s mercy to offer your bodies as living sacrifices, holy and pleasing to God–this is your spiritual act of worship.”  My boy Dewey forecasted us being “taken to the slaughter” this morning for the workout, which reminded me of this verse.  Our lives should be lived as sacrifices to God…not to earn his love, or his forgiveness, or his favor, BUT because He has already loved us and given us forgiveness through Jesus.  This gives us the freedom and the motivation to live lives that please Him.


Climbing the Ladder at the Ruins

THE SCENE: 78 and Dark, large moon on the drive in, though it mysteriously disappeared… thought we would see it over the Mighty Mississip

  • Daisy Pickers IC x10
  • Windmills IC x15
  • Alternating Lunges IC x20
  • SS-Burpees IC 30SSH, 12Burpees


  • Mosey from Startex along bluff sidewalk to basketball courts for Station 1
    • 5 Burpees
    • 10 BBSUs
    • 15 Merkins
  • Mosey 75 yards along riverside sidewalk for Station 2
    • 5 Burpees
    • 10 BBSUs
    • 15 Merkins
    • 20 SSHs
  • Mosey 75 yards along riverside sidewalk for Station 3
    • 5 Burpees
    • 10 BBSUs
    • 15 Merkins
    • 20 SSHs
    • 25 Squats
  • Mosey 75 yards for Station 4
    • 5 Burpees
    • 10 BBSUs
    • 15 Merkins
    • 20 SSHs
    • 25 Squats
    • 30 Shoulder Taps (1=1)
  • Mosey to Monkey Bars and step off the ladder for half time
    • 1 pullup 5 Dips
    • 2 pullups 10 Dips
    • 3 pullups 15 Dips
    • 4 pullups 20 Dips
    • 5 pullups 25 Dips
  • Mosey to boat statue for Station 5
    • 5 Burpees
    • 10 BBSUs
    • 15 Merkins
    • 20 SSHs
    • 25 Squats
    • 30 Shoulder Taps (1=1)
    • 35 American Hammers (2=1)
  • Mosey to Tom Lee Parking lot for Station 6
    • 5 Burpees
    • 10 BBSUs
    • 15 Merkins
    • 20 SSHs
    • 25 Squats
    • 30 Shoulder Taps (1=1)
    • 35 American Hammers (2=1)
    • 40 Smurf Jacks
  • Mosey up the stairs to Endex


  • 25 WWI Situps IC
  • 30 Count Plank (Front, Left, Right) @Havarti
  • 3 LBCs IC till time

5 PAX, Havarti, Altar Boy, Teacher’s Pet, MIB, Dawson (QIC)
Discussed loss, and losing loved ones.  Many people have  a hard time during weeks like this with 9-11.  Lots of lives lost during the tragedy and following war.
Good work today and this week! 3 days in a row of work at the Ruins!
VAPE meeting