THE SCENE:  50, slight breeze.

F3 WELCOME & DISCLAIMER:  Delivered in triplicate.


Squats x 10 IC
Daisy Pickers x 10 IC
Imperial Walkers x 10 IC
Arm Circles / Reverse Arm Circles x 10 IC (each)
SSH x 50 IC
Windmill x 10 IC


QIC brought a 60# sandbag and a 40# sandbag, courtesy of Shoestring.  One PAX performs specified number of reps of an exercise with a sandbag (he chooses weight) while the other PAX (sandbagless) perform AMRAP of an exercise.  Once PAX with sandbag finishes set, the next PAX takes his turn with the bag.  Round is over when each PAX has performed set with sandbag.  There were five PAX, so this was going to be a burner.

Round 1:  Burpees x 10 / Merkins AMRAP
Round 2:  Squats x 15 / Squats AMRAP
Round 3:  Curls x 20 / Carolina Dry Docks AMRAP
Round 4:  Alternating Lunge Jumps x 15 / Reverse Lunges AMRAP
Round 5:  Burpees x 10 / Merkins AMRAP


Flutterkicks x 25 IC
American Hammer x 25 IC
LBCs x 10 IC

COUNT-OFF & NAME-O-RAMA:  5 PAX (1 FNG) – Sonic, Speedy, Tremor, Toms (QIC), Bedbug (FNG)

CIRCLE OF TRUST/BOM:  If you want to get stronger, you have to lean into your weakness.  E.g., “How do I get better at pull-ups?”  “Do pull-ups.”

MOLESKIN:  Much mumblechatter.  At one point, Speedy understandably reached for the 40# bag, and Sonic observed and criticized him over to the 60#.  Sandbags are amazing.

ANNOUNCEMENTS:  Service Project on Saturday.  QSchool at Mothership on Saturday.

Bingo B.O.M.B.S. and other assortments

THE SCENE:  It was 21 degrees and dark.



SSH x 25 IC
Squats x 10 IC
Daisy Pickers x 10 IC
Arm Circles x 10 IC
Reverse Arm Circles x 10 IC
SSH x 25 IC


11s (Pull-ups and Inverted Gas Pumps)
Handstand Pushups x 10 OYO
Burpees x 10 OYO (Penalty for having no flag)


Elevated Pickle Pounders x 15 IC
Peter Parkers x 15 IC
Flutterkicks x 25 IC
Freddie Mercury x 25 IC
American Hammer x 10 IC

COUNT-OFF & NAME-O-RAMA:  4 PAX (0 FNG):  Judah, Underage, Dewey, Toms (QIC)

CIRCLE OF TRUST/BOM:  Think about how you can contribute, not only how you will be compensated.  This applies to how we work, how we serve our family, and how we help those in need.

MOLESKIN:  It was 21 degrees and dark.


This is the slog that never ends, yes it goes on and on my friends

THE SCENE:  22 degrees and windy.  Any colder and Tomb Raider would have taken off his shorts.



Squats x 10 IC  (Shoestring wanted SSH)
Daisy Pickers x 10 IC  (Shoestring wanted SSH)
Imperial Walkers x 10 IC  (Shoestring wanted SSH)
Arm Circles x 10 IC  (Shoestring wanted SSH)
Reverse Arm Circles x 10 IC  (Shoestring wanted SSH)
SSH x 25 IC  (Shoestring felt joy)


Merkin Mile

Perform as many sets of the following rotation as possible in approximately 18 minutes:

— Burpees x 10 (jumping over your CMU each rep)
— Squat Thrusters with CMU x 10
— CMU Curls x 10
— Mosey to wall and back

Run lap around building, perform Squats x 25 OYO
Run lap around building, perform Alternating Jump Lunges x 25 OYO
Run lap around building, perform Squats x 25 OYO
Run lap around building, perform Alternating Jump Lunges x 25 OYO


Flutterkicks x 30 IC
Freddie Mercury x 30 IC

COUNT-OFF & NAME-O-RAMA:  8 PAX (0 FNGs):  Beauty Shop, Lipton, Photoshop, Shoestring, Gus, Snookie, Tomb Raider, Toms (QIC)


“The pursuit of growth for growth’s sake is reminiscent of cancer, which is the abnormal growth of cells. It’s the multiplication of what didn’t need to multiply. Too often our careers, I’m convinced, are like cancer—unchecked growth for no good reason.”

QIC encouraged the PAX to focus on how their career and vocation can enable them to serve God first, others second, and themselves third.

MOLESKIN:  Tomb Raider wore shorts and no shirt, but he did wear a scarf.  YHC wore pants, a base layer, a t-shirt, a hoodie, a hat, and two pairs of gloves.  Infer what you will.

ANNOUNCEMENTS:  Complete 2ndF lunch survey; Prepare for the Crucible.

40s and 11s at Ruins

THE SCENE: Cold.  Still wet from yesterday.



Squats x 10 IC
Daisy Pickers x 10 IC
Imperial Walkers x 10 IC
Arm Circles x 10 IC
Reverse Arm Circles x 10 IC
SSH x 25 IC
Burpees x 25 OYO


Mosey to landing.

40s.  Merkins at the bottom, Pistol Squats at top.

Hitch led Mary variants until all in.

11s.  Alternating Lunge Jumps at bottom, Dry Docks at top.

Hitch and Bottomless led Mary variants until all in.

Mosey to Startex.

MARY:  None.

COUNT-OFF & NAME-O-RAMA:  9 PAX (0 FNG).  Teacher’s Pet, MIB, Jail Bait, Sir Mix-a-Lot, Chioccetti, Hitch, Bottomless, Doc Hollywood, Toms (QIC)

CIRCLE OF TRUST/BOM:  The Dalai Lama, when asked what surprised him most about humanity:

“Man. Because he sacrifices his health in order to make money. Then he sacrifices money to recuperate his health. And then he is so anxious about the future that he does not enjoy the present; the result being that he does not live in the present or the future; he lives as if he is never going to die, and then dies having never really lived.”

MOLESKIN:  YHC got cold hands, almost passed out, and couldn’t complete 11s.  Something about a vagus nerve.  Grateful for F3 and the safe place it provides to practice failure.  Sometimes the only critical voices are in your own head.  T-Claps to Hitch for taking lead on some components to make sure everything kept moving.


**UPDATED: Birthday Q curse almost strikes again for Park Bench.

THE SCENE: Cold, not dry, and cold.
SSH x 20 IC, slow mosey lap, static stretching OYO

We ran 4 400m laps.  With the first lap, we sprinted the straight then jogged the remainder of the lap. Second lap: sprint both straights with jogging in the turns.  Third lap: sprint straights and one turn with a jog in the other turn. Fourth lap: sprint the whole lap.

After, split the PAX into 2 teams of 8.  2 PAX from each team would go to 1 of 4 different exercises.  At the completion of each exercise, the PAX would cycle to a new exercise.  We completed this circuit twice.

  • Wall Sit
  • 1 lap
  • 100 yard shuttle run (25 back, 50 back, 75 back, 100 back)
  • Bear Crawl slide (50 yards): place mat on the ground and slid hands forward on place mat in bear crawl position to 50 yards and flapjacked with partner. My children’s food place mats were perfect for this exercise.

No time
16 PAX (1 FNG – Mouth Breather)

Today is my 34th birthday.  Yesterday evening, I was asked by a friend if I had accomplished everything in my life that I had planned to at my age.  The question was asked as a joke, but it did make me think about it.

This morning as I was getting ready for BC, I read this story that Clay Travis shared about Jalen Hurts.  An 8th grader was competing in a spelling bee and was in the final 2 and he misspelled the word that would have won the competition.  Immediately after losing, the young boy walked straight up to the winner, shook his hand and congratulated him on winning.  This kids gesture left a strong impression on everyone watching and they asked him where he learned to show such sportsmanship.  His response, “Jalen Hurts”.

We might not have accomplished every goal that we have for ourselves.  We might fail, underachieve, fall short, etc.; however, we are always leaving an impression on those around us.  Jalen had no idea that this 8th grade boy was watching how he responded to adversity; however, his ability to demonstrate character and sportsmanship in the struggle left a strong impression on this young man and disrupted what would have otherwise been a different trajectory.  My challenge to the PAX was that no matter what you have done or what you want to do, your actions, inaction’s, words, demeanor have a significant impact within your spheres of influence whether you mean them to or not.  Be HIM (High Impact Men).  It will make a difference.  (The hyperlink to the tweet is included.  There is a video.  It is great.)

Thankful for the PAX coming out to wish me a happy birthday, but more importantly, to encourage and push each other to be better.  This is why we do it.  There was a lot going on on the track today and it got a little chaotic moving between stations in the circuit, but no one complained and everyone kept pushing and making the most of every moment.  Really encouraged, as always, to be a part of this group and thankful I was able to lead the workout on my birthday.

On a more distressing note, Park Bench needs to retire from Birthday Q’s at the Barracks.  First time, he had a health issue.  Today, he lost the only key to his car and had still not found it even after coffeteria.  Prayers for Park Bench as he figures that out.  Sorry brother! ***UPDATE: The keys were found.  In a dramatic turn of events, Park Bench located his keys in the most unlikely of places.  After 30+ minutes of searching, the key was “further down in his short pocket than he realized.”  The “Birthday Q curse” has been lifted for Park Bench…tread lightly though.***

Highland (Levee) Creamery is open…let the oatmeal+ ice cream indulgence commence.

MLK convergence at the Ruins on Monday 1/21.  No BC or pre-ruckership at OF. Equinox Challenge…do it.

Rainy Activities

THE SCENE:  Rainy, cool.



Windmill x 10 IC
Imperial Walker x 10 IC
Arm Circles x 10 IC
Reverse Arm Circles x 10 IC
SSH x 10 IC
Squats x 10 IC (1 is 1)
Merkins x 10 IC (1 is 1)
SSH x 15 IC
Squats x 15 IC (1 is 1)
Merkins x 15 IC (1 is 1)
SSH x 20 IC
Squats x 20 OYO
Merkins x 20 OYO
SSH x 25 IC
Squats x 25 OYO
Merkins x 25 OYO


Handstand Merkins x 5 OYO
Merkins x 5 OYO
Handstand Merkins x 10 OYO
Merkins x 10 OYO
Handstand Merkins x 15 OYO
Merkins x 15 OYO

Mosey to Playground

Inverted Gas Pumps (plank with legs in swing, pull knees to chest) x 10 OYO
One Leg Lunges (off foot in swing) x 10 each leg OYO
Pullups x 10

Rinse and repeat.
Rinse and repeat.
Rinse and repeat.
Rinse and repeat.

Mosey to Startex

Line up on edge of parking space.  Perform inch worm.  Broad jump to far edge of adjacent space.  Perform Burpees x the number of broad jumps it took you to get there.  Rinse and repeat x 4, adding one additional parking space each time.

Once all in, perform Burpees x 7 OYO (which is the number of short, baby, “is his leg asleep?” jumps it took Toms on the last set.  Do better, Toms.)

Bear crawl across short length of parking lot.  Squats x 25 OYO.  Crawl bear back.  Squats x 25 OYO.

Lunge walk across short length of parking lot.  Merkins x 25 OYO.  Reverse Lunge walk back.  Merkins x 25 OYO.


Pickle pounders with feet elevated on the wall x 30 OYO
Peter parkers (legs only) with feet elevated on the wall x 10 each leg OYO (this was essentially an inverted, slower mountain climber)
American Hammer x 25 IC

COUNT-OFF & NAME-O-RAMA:  5 PAX (0 FNGs).  Gus, Judah, Bookworm, Meatball, Toms.

CIRCLE OF TRUST/BOM:  Make decisions today that are consistent with who you want to be in the future.

MOLESKIN:  I really didn’t want to post this morning, much less Q.  T-Claps to the PAX for joining me and putting up with my brain.  I didn’t regret it.


Be A Pro

Date: 15JAN2019

AO: The Sandlot

QIC: Gus

PAX: Chioccetti, Soybean, Toms, Lodge, Four Eyes, Moth Balls, Altar Boy, Gus | FNGs: N/A

Conditions: 39F; nice and cool



Burpees OYO x 25
90-second plank
SSH IC x 25
Daisy Pickers IC x 25
Burpees OYO x 25
60-second plank


HSPUs / Squats

Stop to wait for Six; burpees while you wait

Burpees OYO x 25

Flutter kicks IC x 25
Hello, Dolly! IC x 25

Ratchet Shoulder Blaster to ENDEX

Count-o-Rama (8)



To obtain proper personal alignment, he must stop seeking to seem and determine to be. He must decide to turn Pro rather than continue life as an Amateur .

The superficially-committed Mascot is an Amateur. To him, what truly matters is only that he make periodic resolutions and look like he is trying to fulfill them. Then, when the circumstances of his life inevitably undo whatever small progress he might have made, he can repeat the process without being completely embarrassed. For that man it is all about the appearance of the process not the substance of the progress.

The fully-committed High Impact Man is a Pro. He views his proper personal alignment as a skill that requires daily practice to first obtain and then continually sharpen. Determined to be rather than merely to seem, a HIM focuses on Preparedness absent any concern of how that appears to the world.

The easy application here is to be prepared to Q a Workout. It’s something I’ve failed to do in the past, and I just improvise as I go along. I was acting like an Amateur, and I’m the Nantan! I’m installing Bricks to make sure that doesn’t happen anymore.

The harder application of this principle in my life is being a Pro Dad and Husband. Right now, I live with a 2-year-old, 4-year-old, and a wife who is 23 weeks pregnant. My life is chaotic. I can choose to be mentally, emotionally, physically, and spiritually prepared as a Husband and Dad; the DRP, Prayer, and support from my Shield Lock will get me there, The other choice is to be an Amateur and react to the circumstances of my life, a choice that will inevitably lead to big mistakes as I allow my emotions to rule.

MOLESKIN: Nobody really liked all those burpees.

The Blue Mile – and the Blue-er Mile

THE SCENE: 31 and lovely

50 SSH
15 IW
15 Hillbillies
all in cadence
200 yards of running warm ups: sidesteps, butt kicks, high knees, hops


THE BLUE MILE: in honor of U of M and the emotional state you find yourself in during TBM

100 yards of sprinting and 10 reps every 100 yards in this order:
Jump squats
Hand Release Merkins
Pull ups
4x (completes a mile)

Plank till all in

200 yards of sprinting and 20 reps every 200 yards of the following:
Big Boy Sit-ups
Dips or Aussie Pull-ups

Cool Down/Stretch:
15 windmills
15 daisypickers
in cadence

14 PAX

Dealing with difficult people. The most difficult person we deal with on a daily basis is ourselves. Starting with them position of humility, lean into your difficult people. Look for the image of God in them. Know that many times the reason they are so irritating to us is they are like us or they tend to expose our vulnerabilities. Difficult people provide the opportunity for the Holy Spirit to produce great fruit in our lives!

Exercise Cluster Jungle Gym Mile

THE SCENE: Cool, but dry!

Hillbilly IC x 15

Imperial Walker IC x15

Butt Kicks IC x15

Pickle Pounder IC x15

Merkins IC x15


Mosey to the exercise cluster.

3 reps of 3 exercises on rotation at the exercise cluster (about 15 sets)

  • Rowing
  • Dips
  • Box Jumps

Mosey to the jungle gym (around the track).

5 reps of 3 exercises on rotation at the jungle gym

  • Derkins
  • Squats
  • WWI Sit-ups

25 pull-ups to wrap up the jungle gym.

Mosey back to the flag.

4 exercises across the parking lot and back-

  • Bear Crawl
  • Lunges
  • Crab Walk
  • Long Jump

Flutter Kick IC x20

American Hammer IC x20

Heal Touch IC x20

Lil baby crunchers IC x20

Toms, Bookworm, Meatball, Mothballs
Healing is a process. We can have a redemptive healing, but often times there are smaller ways we need to continue to pursue healing, and our healing comes from God.

Prov. 4:20-22

Psalm 147:2

Coupon Day at the Berm

THE SCENE: 58 degrees.  There was a pleasant ocean breeze waving gently through the palm trees.  Oh wait, we’re in Memphis and it’s January.  What???


Done.  Twice.
Mosey lap around the building, SSH x20, Hillbillies x10, Windmills x10, Sprinklers x10


Started with a short trip down Route 66- mosey down the path making 11 stops.  At each stop do burpees, starting with 1 and increase by 1 at every stop.  66 total burpees.

Ended back near startex to pick up coupons

2 circuits with coupons-

  • Blocktanamo- 1 round
  • Mosey with coupon to pullup bars- 5 pullups
  • 10 overhead press
  • 15 curls
  • 20 step ups
  • 25 coupon swings

American hammers x20 IC, 30 LBCs OYO, 1 round of Guantanamo
17 total, 2 FNG

Transplant, Soybean, High Vis, Yardsale, The Warden, Bailout, Blackout, Steinbrenner, Plan B, Houdini, Toms, Shoestring, Photoshop, Lipton,  Ups

FNGs- 9 Volt, First Class
Matthew 14:22-33.  Jesus and Peter walk on water

What are some things that could be holding us back and keep us from reaching our potential?  What keeps us from staying focused amid distraction?  2 things are fear and doubt, which is what happened to Peter.  He asked Jesus what to do, Jesus told him to walk on water, and he did.  But then he got distracted by the storm, he got scared, and lost focus.  He started to doubt.  But it wasn’t necessarily Jesus he was doubting (he was already walking on the water), he started to doubt himself and failed to do what he was able to do.  So when our storms come, what should we do?  Seek God’s advice, then stay focused, not doubt ourselves, and do what God knows we are capable of doing.
After not posting all of December (I was busy) (I really was), YHC felt like the only thing he should be Qing was a buffet line.  Nice to be back with my F3 brothers.  Now where’s the Tylenol?