Blue Bridge Bwahaha

THE SCENE: crisp and 30ish. Pulled in early to see Easily Amused on the scene.


10 DP, 20 SSH, 10 Windmills, 20 IW (Imperial Walkers) all in cadence

Mosey to Blue Bridge.
Box jump up steps. WATCH OUT FOR PUKE SPOTS. Messy.
Perform 10 Burpees at top.
Mosey across bridge.
Perform 10 Burpees at Parking Garage.
Indian Run down to ground level.
Perform 10 Burpees.

Backpedal up one floor.

Indian Run back across bridge.
Perform 10 Burpees.
Indian Run around quad once back to bridge.

Box jump up steps. Watch out for puke spots since we’re using different stairs. 10 Burpees. TRAIN! Almost felt like I was at Blazing Saddles.

Run across bridge over train back to garage.

Perform 10 Burpees at Parking Garage. Indian Run down to ground level. Perform 10 Burpees.

Backpedal up one floor. 8 Burpees, who doesn’t like variety, am I right?

Backpedal up one floor to stairs. Run back across bridge. Bye train. Run back down, avoiding PUKE spots again.
Indian Run around quad back to Startex. 60 count by TR to let everyone catch breath.

4 corners
3-4 PAX team up at each corner. Perform 10 x Squats together, lungewalk to next corner.


20 American Hammers IC
20 Shoulder Taps IC

13 PAX: Upgrade (AOQ), Photoshop (QiC), Dewey, Easily Amused, MiB, Altar Boy, Tomb Raider, Goose, MirrORs, Monk, Teacher’s Pet, RESPECT: Squeegee and Poptart


Do hard things.
Here Be Dragons

An interesting map is on display in the British Museum in London. It’s an old mariner’s chart, drawn in 1525, outlining the North American coastline and adjacent waters. The cartographer made intriguing notations on areas of the map that represented regions not yet explored. He wrote, “Here be giants,” “Here be fiery scorpions,” and “Here be dragons.” Fortunately, explorers ignored his warnings—and discovered whole new continents as a result!

The cartographer’s notes did not reflect truth—they reflected fear. In our own lives, it’s not actual giants, scorpions, and dragons that keep us from doing hard things. It’s the fear of them. Once we take that scary first step with God’s help—and keep going forward—we’ll experience the bigger, more fulfilling life God has in mind for us.

Fear is the fence that keeps us stuck in our comfort zones. To be fair, we usually feel fear for a reason: often something is outside that should make us afraid. The problem is when we just sit there.

We wait. And we wait.


We’re waiting to stop feeling afraid before we attempt anything. We’re often afraid to try something new because of painful past experiences. We tried stepping out before, and it blew up in our faces. We poured everything we had into something we cared about, and our efforts fell short. We don’t want to embarrass ourselves again.

The truth, though, is that if we’re waiting until the fear and feelings of inadequacy go away, we’ll never venture outside our comfort zones. Until we take a step in spite of our fears, none of us will ever truly be able to do hard things. If we want to continue to grow and learn for the rest of our lives, we must beat these fears—not by making them go away, but by recognizing that there is something worse than discomfort, worse than the unknown, worse than failure. The worst thing is to never try at all.

God is ready to work through us, even with our limitations. Instead of worrying about future fears, we can, as Corrie ten Boom wrote, “Never be afraid to trust an unknown future to a known God.”

How could your life be different if you chose to do hard things by stepping outside your comfort zone?

Appreciate Squeegee letting YHC know we had a trailing 6. Adjusted once I realized to keep us together. Modifying also applies to leading the workout from original plan to work with everyone and keeping all together.

Training for St Jude? Run workout on Saturday. Ask Teacher’s Pet.


THE SCENE: The Sandlot. Abnormally hot and sunny…is what we wanted it to be.
F3 WELCOME & DISCLAIMER I completely forgot the disclaimer. What happens now?
Warm-up to Pharrell’s “Happy”. Change to next exercise at the start of each next verse. On chorus, it’s SSH with burpee every time he says the word “Happy”. I yelled out the exercise at the start of each verse and all PAX performed the exercise OYO. Exercises are as follows:

During verses:

Daisy Pickers

Imperial Walkers



During chorus:


We broke into two teams with two on each team. While one PAX runs 100 yards down path to sign hanging on fence, other PAX performs exercise with CMU (cinder block for those who are unfamiliar). Exercises are as follows:

  • The Lion King x 100 – Start with a CMU tight to your chest. Move into the low squat position and lower the coupon between your knees. Coming up out of the squat raise the coupon high above your head thrusting it upward so that it is weightless for a fraction of second. Think Simba being presented in the Lion King.
  • Blockee x 100 – Burpees with CMUs. With your CMU drop down and do a Merkin on the CMU. Return to the standing position and press the CMU above your head to complete one rep.
  • Russian Jig x 100 (in hindsight, I would make this more like 300, because of how quickly it goes by) – With CMU on ground in front of you, you’re doing a modification of the box jump. Instead of jumping up on the CMU, you’re simply going back and forth between each foot, tapping your foot on the top of the CMU, carrying the weight on your grounded foot. 2 is 1, so every other Russian jig is 1 rep.
  • Lunges x 100 – holding CMU in both hands, twisting to the side when in lunging-forward position, right then left x 100. 2 is 1, so every other lunge is 1 rep.

Dealer’s choice.

War Hammers IC – This exercise is a combination of a World War II sit-up by adding four American Hammer reps at the top of the sit up. Similar to Captain Thor, but this does not include an ascending count.

Dying Cockroach IC – 4-count ab exercise done lying down that involves touching hand to opposite leg, back down, then other hand to opposite leg. Form can vary wildly.

LBC IC – The “Little Baby Crunch.” Aka a crunch/sit-up.

And Altar Boy dealt one more Mary that I can’t even remember what it was, but it was cut short for time anyways.

4 PAX. Upgrade (QIC), Chioccetti, Altar Boy, MIB.
O’Reilly shared a Mother Teresa quote at Blue Collar yesterday, and I decided to use it again for this morning’s COT. I had heard it before, but each time I hear it, it hits me harder, and impacts me differently in my different stages of life.

“People are often unreasonable, irrational, and self-centered.

Forgive them anyway.

If you are kind, people may accuse you of selfish, ulterior motives.

Be kind anyway.

If you are successful, you will win some unfaithful friends and some genuine enemies.

Succeed anyway.

If you are honest and sincere people may deceive you.

Be honest and sincere anyway.

What you spend years creating, others could destroy overnight.

Create anyway.

If you find serenity and happiness, some may be jealous.

Be happy anyway.

The good you do today, will often be forgotten.

Do good anyway.

Give the best you have, and it will never be enough.

Give your best anyway.

In the final analysis, it is between you and God.

It was never between you and them anyway.

~Mother Teresa”

I mentioned how I often let the voice of man dictate my decision-making, but the voice of man is full of insecurity and immaturity and often lacks compassion and empathy for others. I often won’t over-achieve, because I worry people will think I’m trying too hard to look good. How ludicrous is that?


So thankful for these men, coming out in this weather to lift cold, heavy CMUs in the air with me. I gotta love the heart of these men and what they bring to F3.

wolf trump

THE SCENE: Barracks. Freezing.
SSH IC x 25

Windmill IC X 12

Imperial Walker IC x 12

Hillbilly IC x 12

Daisy Picker IC x 12
We jogged 2.68 miles at a mosey pace, stopping every 5 minutes or so to perform an exercise. Moseyed up to the top of the parking garage adjacent ROTC track, and back down. Ran from there to the bridge and across to the parking garage next to the bridge, up to the top and back down, across the bridge, and back to the track. Exercises are as follows (WOLF spells out first 4 exercise performed, taken from my Q at Arcadia this week):

  • War Hammers IC x 25 – This exercise is a combination of a World War II sit-up by adding four American Hammer reps at the top of the sit up. Similar to Captain Thor, but this does not include an ascending count.
  • Obamas OYO to half-way point in parking garage (short-wise) and back – In honor of the 44th POTUS, this traveling exercise consists primarily of a Bear Crawl, but after every 4 hand moves PAX must stop and perform 4 Merkins. (The 4 and 4 for the 44th, in case you needed that explained to you…)
  • Lt. Dans IC x 25 – A Squat and 2 Single-leg Lunge combination in ascending rep counts of each, usually up to 10. From Forrest Gump, Lt. Dan “ain’t got no legs.”
  • Fairy Jacks IC x 25 (last 10 were modified to regular SSH, being that some fellow PAX couldn’t keep up with YHC, emphasis on the H) – Very quick Side Straddle Hop, where your feet only hit the ground in the middle.
  • Trumps OYO to chosen location…about 20 yards or so from starting line on ROTC track – In honor of the 45th POTUS, this traveling exercise consists primarily of a Crab Walk, but after every 5 hand moves PAX must stop and perform 5 Crab Dips. (The 4 and 5 for the 45th, in case you needed that explained to you…)

9 PAX (1 FNG) – Upgrade (QIC), Chioccetti, Dewey, Mirrors, Beauty Shop, Pop Tart, Teacher’s Pet, Altar Boy, and FNG – Liver Toss. Welcome to F3, Liver Toss! So glad to have him join our cult.
Pop Tart shared a message about how we are all one in the body of Christ, but we all are different. We need to learn how to utilize each other’s unique differences to better the whole.

wolf on dueling buttes

THE SCENE: Arcadia. Nice and cool.
SSH IC x12

Windmills IC x 12

Imperial Walker IC x 12

Hillbilly IC x 12


Mosey to the “dueling buttes” at the front of Riverdale school.

Partner up for a round of “WOLF”. While your partner runs up the dueling buttes (sidewalk, hill, parking lot, hill, drop off lane), the other partner performs an exercise on the sidewalk at the bottom of the dueling buttes next to the road. All exercises listed below are indeed on the F3 Exicon list.

  • W = 100 War Hammers, but instead of 4 American Hammers in sitting-up position, we modified to 2 American Hammers.
  • O = Obamas. While one partner does Obama to white sign about 50 yards down the sidewalk, the other partner runs up and down the dueling buttes until Obama has been completed. Once done with Obamas, switch and other partner does the Obama while other partner runs up and down dueling buttes.
  • L = 100 Lt. Dans. Squat, leg lunge, squat, leg lunge on opposite leg. Each leg lunge completes a rep.
  • F = 100 Fairy Jacks

Mosey back to startex.

Flutter kicks IC x 35

Freddie Mercury IC x 15

Clock Merkins on Hill. 5 merkins in each of the following clock positions: 12,3,6,9,12

We still had time remaining, so we partnered up again for more rounds of Dora-esque drills. This time, it was dealer’s choice. While one partner runs to sign 75 yards away, other partner performs exercise:

  • 100 Shoulder taps
  • 100 jump squats (cut short for time)

9 PAX. Upgrade (QIC), Chuck E. Cheese, Nature Boy, Oscar, Innuendo, Landline, Black Diamond, Captain Obvious, Runner-Up.
I shared how we can not just pray for things and wait for it to be handed to us. God calls us into action every day. A healthy marriage and healthy friendships are healthy only if we get in the game and in the grit. We are called to act out of love toward each other, unconditionally, and not wait for the other person to show us an act of love.

Sandbagging @ the Ruins

THE SCENE: Mid to Upper 40s. My ideal F3 weather

  1. SSH x30 IC
  2. Daisy Pickers x10
  3. Imperial Walkers x10
  4. Windmills x10
  5. Arm Circles x20

Moseyed w/ sandbag to Beale Street Landing handing off sandbag half way. 

From Base of Beale Street Landing, one PAX would do AMRAP w sandbag waiting on other all PAX to backpedal up the landing and return.

  1. Sandbag Pull Throughs
  2. Squats
  3. Throw Sandbag over your Shoulder

After this we walked to base of stairs where one PAX would take sandbag up the stairs and back down. Meanwhile PAX did AMRAP of…

  1. Carolina Dry Docks
  2. LBCs

MARY:  No time left for her. We got back to “Startex” at 0545

4: Upgrade, Dawson, Havarti, YHC – TP

YHC admitted that though I’m a people person and love small talk, sometimes I don’t fully answer “How are you doing” honestly. Challenged guys to be honest and vulnerable with people who care about you.

The Ruins Tough Tuesday

THE SCENE: Dark with a temp of 50°F and a light mist.  Good weather for a beat-down.

  • SSH IC x20
  • Daisy Pickers IC x8
  • Windmill IC x9
  • Overhead Clap IC x10
  • Mosey with CMU down steps to parking lot near basketball courts at Tom Lee Park

Hero Workout Zachary Tellier (Crossfit WOD) 6 rounds of adding an exercise each round

  • Round 1:
    • 10 Burpees
  • Round 2:
    • 10 Burpees
    • 25 Merkins
  • Round 3:
    • 10 Burpees
    • 25 Merkins
    • 50 Lunges (1=1)
  • Round 4:
    • 10 Burpees
    • 25 Merkins
    • 50 Lunges (1=1)
    • 100 BBSUs
  • Round 5:
    • 10 Burpees
    • 25 Merkins
    • 50 Lunges (1=1)
    • 100 BBSUs
    • 150 Squats
  • Started an 11 routine with CMU (some pax got over halfway before time ran up)
    • 10 CMU Curls  then 1 CMU Swing (Escalating and decreasing) 50 yard mosey in between
  • Mosey back to Endex with CMUs


  • CMU Flutter kicks IC x15
  • CMU American Hammers IC x5
  • ABCs IC (lead by Jail Bait)
  • Plank hold 30 count

Insert information about any additional post-THANG work (if applicable).
8 Pax- Jail Bait, Shooter, J-Date, Farmer, Havarti, Lazarus, Upgrade, Dawson (QIC)
Talked about us doing hard things this morning.  How we are blessed with strengths, abilities, and talents.  Not everyone has the ability or means to help themselves, be sure we are giving back.  Its good to rest and relax, but be sure we are using some of our strengths/talents for others.

  • Good work pushing today guys!  All pax completed the Hero WOD under 26 min.  That is great!  This was a tough workout and we are all better for pushing each other.
  • This was Tough Tuesday workout.  Next time YHC Qs at the Ruins (on a Tuesday) we’ll have Tougher Tuesday! -Can’t Wait!

Be thinking about Thanksgiving plans.  Looking to see if people will be in town for a Thanksgiving day workout.

Speed + Strength at the Barracks

THE SCENE: A giant Memphis in May-style smoker was smoking in the parking lot, so we were greeted by the best smells Memphis has to offer.



  • SSH x20 IC
  • Daisy Pickers x10 IC
  • IW x10 IC
  • Hillbillies x10 IC
  • Mosey lap with butt kickers, high knees, and carioca
  • Stretch whatever you need

Getting faster and stronger together on Fridays at The Barracks!


  • Sprint 100 meters, then recover. Plank til all in.
  • Sprint 200 meters, then recover. Leg raise til all in.
  • Sprint 400 meters, then recover. Al Gore til all in.
  • Mosey to the parking garage.



  • Sprint one level. 10 merkins. Mosey back down.
  • Sprint again. 20 BBS. Mosey back down.
  • Sprint again. 30 squats. Mosey back down.


  • Sprint two levels. 10 burpees. Mosey back down.
  • Sprint again. 20 LBCs. Mosey back down.
  • Sprint again. 30 lunges. Mosey back down.


  • Caronlina Dry Docks x25 IC
  • American Hammer x30 IC
  • Boat – Canoe

10 – Dewey, Teacher’s Pet, Goose, Mirrors, Hitch, Altar Boy, Pop Tart, Jail Bait, Upgrade, Easily Amused (QIC)


Be intentional about leaning into 2ndF opportunities like PLC, coffeeteria, 2ndF lunches, etc.

Running with these HIM at the Barracks is what makes Fridays one of my favorite days of the week. Always love the 2ndF opportunity at The Levee Creamery afterwards.

Check the Preblast and the NEW EVENTS CALENDAR.


THE SCENE: Old Forest. Narrowly finished up in time before tornado warnings
Imp. Walker IC x 12

Hillbillies IC x 12

Daisy Pickers IC x 12

Insert information about the workout.

  • Mosey to Levitt Shell
  • Finish up Warm-o-rama at Shell Stage with Chumbaburpees (radio edit version)
  • Partner up for a Dora. While one partner does merkins on the shell stage, the other back-pedals up the hill, and runs forward down the hill. Each group collectively reaches 100.
  • Another set of Doras. While one partner does sit ups on the shell stage, the other runs (forward this time) up the hill, and runs forward down the hill. Each group collectively reaches 100.
  • Another set of Doras. While one partner does monkey thumpers on the shell stage, the other runs (forward this time) up the hill, and runs forward down the hill. Each group collectively reaches 100.
  • Mosey back to Old Forest meeting area.
  • Change partners for another set of Doras. While one partner does burpees, the other runs around all 4 islands in the parking lot… or whatever they’re called. Each group collectively reaches 100.

MARY: None
9 PAX ~ 2 Irish Goodbye’d. Upgrade (QIC), Windex (IG), Mudslide (IG), Barnum, Dewey, Handsy, Mirrors, Goose, Easily Amused.
This week, try to make sure you are focusing on others. When you are in conversation with someone, do not be thinking about what you’re going to say next. Listen to that person and really make sure you’re living your life to let others feel loved and listened to. This life is not about you. It’s all about glorifying God and you will never glorify God if you’re constantly thinking of what you’re going to say next.


THE SCENE: The Barracks 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!