SprintFest and AMRAP at the Berm

THE SCENE: 77 and pretty stinkin dark and dry.  82% Humidity.

F3 WELCOME & DISCLAIMER: Done and Done….Twice actually.


  • Side Straddle Hop x 20 in cadence.
  • Imperial Walkers x 20 in cadence.
  • Daisy Pickers x 18ish in cadence as QIC was a little off his game early.
  • Arm Circles x 10 Forward, Arm Circles x 10 Reverse.
  • Stretch what ails you. As a new FNG approached PAX, QIC went over the disclaimer again.


  • SprintFest
    • In an attempt to increase our natural HGH (in hopes of hitting like Barry Bonds one day), we did a short Mosey to the field where PAX lined up to perform 70 yard wind sprints x 8.
    • Our first sprint was at 50% effort, second at 60%, third at 70%, fourth at 80%, the rest were performed at maximum effort.  All PAX were spent at this point, but no Merlot was splashed in plain sight.
    • PAX then did a jello-legged Mosey to the Parking Lot where we performed one minute of each exercise AMRAP followed by a Mosey around the building.  The QIC decided it only made sense to begin by punishing our smoked legs with the following:
      • Prisoner Squats x 1 minute, then Mosey.
      • Alternating Lunges x 1 minute, then Mosey.
      • Friggin’ Catalina Wine Mixers x 1 minute, then Mosey.
      • Carolina Dry Docks x 1 minute, then Mosey.
      • Shoulder Taps x 1 minute, then Mosey.
      • Merkins x 1 minute, then QIC decided to call an audible and follow up with American Hammers x 29 seconds.  American Hammers were interrupted by divine intervention as a rogue gust of wind blew down our Shovel Flag.  At this point, both Rabbit and Lil Nicky kindly reminded us to perform penalty burpees.  These were not served with a side of ice cream, and burned terribly.  American Hammers were then resumed by PAX until final 31 seconds were completed.


  • Freddie Mercury’s x 1 minute.
  • ABC’s in cadence.
  • Partner Leg Throw-downs x 20.

15 PAX posted (1 FNG – Flat Tire) – Geppetto, Reznor, Veggie Tales, Ups, Rapunzel, Tomb Raider, Beaker, Boucher, Rabbit, Speaker, Sno-Cone, Popeye, Lil’ Nicky, Flat Tire, Dr. Scholls

We called out the “fruits of the spirit:” love, joy, peace, patience, kindness, goodness, faithfulness, gentleness and self-control.  All of us should examine our weaknesses in these areas and be more aware and more prayerful for strength in our shortcomings.  Rely on God, rely on each other, don’t be short-sighted in our decisions, stretch better before sprints.

Today the PAX was a great group – new guys, veterans, and everything in between.  QIC was excited to work out with a few guys he doesn’t see as often.  The Berm is improving in our mumblechatter, which always makes for a good time. Rogue winds can happen anytime at the Bermuda Triangle, so plant your shovel flag somewhere near the Earth’s mantle.

GrowRuck, Prayers for brothers in the struggle…

Global Warming is Real and it Burns!

THE SCENE:  A quiet mist hung on the Berm as the gloom welcomed the coming burn.


Mosey around parking lot, Side Straddle Hop 4 count 20 IC, Tappy Taps 15 IC, Arm Circles 15 forward and back OYO, Sprinkler 20 IC


  • Global Warming: Al Gore position and shuffle to the right till Q calls out exercise, then back to Al Gore shuffling to the left till next exercise.  Wash and repeat. Exercises:  Merkins 10 OYO,  Burpees 10 OYO, LBC 20 OYO, Merkin Jacks 10 OYO, Shoulder Taps 10 IC, American Hammer 4 count 20 IC, Bobby Hurley 20 OYO
  • Mosey to the bars for 7s – Pull ups and Dips
  • Mosey to the field for wheelbarrows Partner 1 from base line to the cone, Partner 2 back to base line x2
  • Mosey back to the lot for La La Leggy x10 before Mary

Hello Dolly x 10 IC, Monkey Crunches x 20 OYO, Isometric Glute Bridge 30 count, Reverse Crunch x 20 OYO, just enough time for one Dealer’s Choice and Tomb Raider graciously, and enthusiastically selected ABCs IC.
15 PAX – Transplant (VQ), Popeye, Houdini, Snooki, Laettner, Searcy, Speaker, Tomb Raider, Ups, Veggie Tales, Dr Scholls, Sno Cone (FNG), Boucher (FNG), Reznor (FNG), Rapunzel (FNG)
Every encounter we have every day is an opportunity to model grace, kindness, joy, basically to “let your light shine before others” Matt 5:16.

Counting in cadence is tough while sucking wind, but this is all about stretching ourselves and stepping up to the challenge.  Excited to have completed my VQ!


Anniversary workout and potluck this Saturday, 7am at Shelby Farms

Putting the Bear in Bearmuda


Cool(ish), misty, dew-soaked – something out of Apocalypse Now – the Bears can smell fear.




– Imperial Walkers 20
– Hillbillys 20
– Abe Vigoda 20
– Mosey around the building to staging area one


Keyword for today is BEAR as we attempted full body annihilation in the parking spaces.
– Bear Crawl 1-2-3:
Partner up and do

100 Merkins

200 Little Baby Crunches

300 Squats

One person does exercises, second person Bear Crawls to opposite curb then Crawl Bears back, then switch until you collectively complete the exercises.

We then moseyed up to the park where we found three CMU’s in a triangle, 30 yards apart in the misty gloom of the approaching day. Too tranquil to predict the pain of the Bearmuda Triangle.
– Bearmuda Triangle
3 markers, 30 yards apart, 1 burpee —> bear crawl to marker —> 2 burpees —> bear crawl to next marker —> 3 burpees, etc. until time called. And time didn’t get called for a long time.


– Bay City Scissors – 20
X8 count
1-4 scissors
5-8 over under
– Alphabet (in cadence – Snookie keeping us reaching for excellence together N Sync)
– Supines – 20
Flat on back to touching toes


12 PAX (No FNG’s): Teacher’s Pet, Snookie, Lipton, Tomb Raider, Transplant, Soybean, Lil Nicky, Kruger, UPS, Rabbit, High Heels, Yard Sale


YHC talked about the importance of being present for our peeps: our significant others, our kids, our colleagues. Being present and in the moment to listen, empathize, and respond with caring is one of the greatest gifts we can give and is what we are called to do as leaders. Our people depend on us to be there for them and often, the time they need from us is the most important thing that is going to happen for them that day. Be present. We are called to get this right.


VQ Yard Sale chose this workout because Bear Crawls and Crawl Bears are one of his biggest weaknesses and sometimes you gotta look the Bear in the face and win the stare down. Thanks for the support from F3 fellas for the encouragement and positivity since I got going in June.


Grow Ruck – get in there if you are feeling it.

Pace yourself

THE SCENE:  Gorgeous.  The weather around 5 am has been amazing.



SSH x 15 IC
Imperial Walkers x 10 IC
Hillbillies x 10 IC
Daisy Pickers x 10 IC

1600m slow mosey, which included about 100m each of butt kickers, high knees, carioca left facing, and carioca right facing.

SSH until all in.  Stretch what ails you for 30 seconds.  10 penalty burpees to get them out of the way.


Goal was to keep intensity high and allow short period of recovery.  PAX ran 400m at a pushed pace and then broke into groups based on proximity at finish.

In groups, PAX ran 400m at a pushed pace (again, high intensity, but less than a sprint) and then rested one minute.  Repeat 8 times.

(At the 8th time around, YHC lied to the PAX and told them it was the last one.  Naturally, the PAX pushed harder thinking it was the last lap.  Sucks that it wasn’t the last one.  Some groaning.  No one died.  Interesting how there’s usually something left in the tank.)


Flutter kicks (with shoulder blades lifted off the ground) x 30 IC
Freddie Mercury x 30 IC
LBCs (legs at 90 degrees) x 10 IC


22 PAX (2 FNGs).  Tomb Raider, ISS, Party Foul (FNG), Handsy, Soybean, Costello, Sir Mix-A-Lot, Food Fight, Mirage (FNG), Doc Hollywood, Goldilocks, Bottomless, MmmBop, Ups, MIB, Crayfish, Gus, Teacher’s Pet, Father Abraham, Yard Sale, Chauffeur, Toms


YHC has a pretty shallow tank when it comes to physical, emotional, and spiritual endurance.  F3 is helping with all of the above, but I constantly feel the pull to take a “break.”  I lie to myself that wasting time with Netflix and mind-numbing activities will help me recharge and endure discomfort longer.  It won’t.  I can push longer than I want to, and I don’t need as much “down” time as I make myself believe.  YHC encouraged the PAX to challenge their comfort level because we usually have something left in the tank.  Then, when the time to rest comes, focus on things that actually replenish the soul, mind, and body (hint: you won’t find it on a screen).


I love the Barracks.



Discounted Elevens


AO: Bermuda Triangle “The Berm”

QIC: Snookie

Conditions: 68 and sunny


  • PAX welcomed and disclaimed


  • Daisy Pickers IC x 20
  • Hill Billies IC x 20
  • Imperial Walkers IC x 20
  • Windmills IC x 20
  • Stretch what you need to stretch


  • Mosey to soccer field; pick up coupons on the way
  • At field, Elevens
    • With coupon, start with one:
      • 4 count curl
      • 4 count overhead press
      • 4 count skull crusher
    • Run to other goal
    • 10 Burpees
    • Once finished do burpees till all in


  • American Hammers IC x 30
  • Hold plank till 6:15 (about 30 seconds)

COUNT-OFF & NAME-O-RAMA: 9 PAX (2 FNGs): Cataract, Geppetto, Laettner, Lipton, Payroll, Popeye, Snookie, Transplant, Ups


Toms posted a great article from Desiring God on how the enemy can use even Bible Studies to distract us from what truly matters: Jesus. Good doctrine and righteous living are important, but without Jesus they are nothing. If your daily walk, study, and life should be about Him first and then everything else.


YHC had much planned but the elevens took longer than expected. Bear crawls, burpees, and sprints were up next but alas, Mary demanded at least some attention today. The PAX were at first grumbling about punishment burpees for finishing early. But once YHC told the PAX the burpees were in fact a reward, there was much rejoicing and gladness. On the way back to redeem the coupons, many PAX picked up trash that had been left on the field.


Grow Ruck in September

Convergence 08/18/2018 for F3 1 year anniversary

Soggy Jog at the Barracks

THE SCENE:  Rainy 75 degrees

SSH IC x20
Lap around the track with:
Power Skips
Butt Kickers
Side Straddles
Daisy Pickers IC x20

Pax took a warm up lap.  In the order they finished a 1/4 mile lap, they were placed into groups of 4.  Pax ran as a group to make sure no man was left behind while still pushing the pace for the group.

Run 1 mile
1/4 mile backwards
Rinse and repeato til Q calls time
(GOAL of 3 miles)

Daisy Pickers IC x20

12 pax (0 FNG’s)

Flexible breaks, be fluid.  Be like water.
It was a reference to a Bruce Lee quote. As we look at our lives, we see that there are always issues that come into our lives that cause us to stress.  We need to be like water.  Fluid. Unbreakable. Be men that don’t break under the weight of life.

It was a soggy gloom but the pax put in work.  The backwards runs sounded good on paper but gave a WHOOPIN to us.  The pax also needed to remove a whole lot of shirts after the rain.  Chippendale’s were in full effect!

GrowRuck Sim tonight!

Le Berme never’ dees-appointz


Le Berme: 75 degrees and perfect

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

*SSH x 25 IC (1-10 then go radio silence…suffering penalties if we don’t finish as a unit in cadence)…#WEFAILEDIT=10 Penalty Burpees OYO
*IMPERIAL WALKERS (moving in a circle clockwise as a unit) x 20 IC
*HILL BILLIES (reverse; moving in a circle counter-clockwise as a unit) x 20 IC
*SSH x 20 IC…(1-10 then go radio silence…suffering penalties if we don’t finish as a unit in cadence)…#WENAILEDIT…because we ALL STARTED THE SAME WAY (Feet together as YHC instructed this go ’round). Makes a difference on the outcome and we learned our lesson.

*SLOW itty bitty mosey…15 feet to the base of Le Berme


PART 1: Bear Merkins

YHC instructed the PAX to perform Merkins (4-ct; down-up-down-up) at bottom and top of berm.  Odd number of reps (1,3,5,7 and 9) performed at bottom of berm.  Bear Crawl to top of berm and perform even number of reps (2,4,6,8 and 10).  Upon completion, Crawl Bear to bottom of berm and hold Al Gore until all in.

Ex: 1 Merkin…Bear Crawl to top of berm. Perform 2 Merkins.  Crawl Bear back down to bottom of berm. 3 Merkins…repeat transportation modes. Complete sequence until 10 reps performed at top of berm.

PART 2: Did Somebody say INDIAN RUN!?!?

*YHC led PAX on a Mile jaunt, stopping every .25 mile to perform set number of exercise reps (OYO) at these distances:

@.25 mile…PAX held Al Gore until all in, then:
*25 Prisoner Squats (PS) then Flutter Kick  AMRAP until all in

@.50 mile…Al Gore
*25 PS
*25 Big Boy Sit Ups (BBSU) then Flutter Kick until all in…at this point, as YHC recognized there was a noticeable gap (albeit moderate) between the pace of the back of the PAX…he exerted his executive prowess and changed the last stretch (.50-1.00 mile) of the Run into an Indian Run. This kept the PAX together and smoked us all.

@.75 mile…Al Gore
*25 PS
*25 BBSU
*25 Carolina Dry Docks (CDD)

@1.00 mile…Al Gore
*25 PS=100 total reps completed at this point
*25 BBSU=75 total reps completed at this point
*25 CDD=50 total reps completed at this point
*25…BURPEES=25 total reps completed at this point

PART 3:  Get to know me

*YHC had PAX convene on concrete pad where Circle of Pain was performed and split up to face each other…1 brother directly across from another brother, 2 parallel rows of 4 PAX facing each other.

*In Plank position…each PAX faced a brother…arms length apart…and readied for the next thang:

*Plank and perform:  YHC had the same PAX pairs face each other and perform (to themselves) Alternating Shoulder Taps (AST)…AMRAP.  The gist of this was to have each pair of PAX to converse #2ndF and get to know their brother immediately across from them and be prepared to present some factoids about their brother to the rest of the PAX at the conclusion of this part of the program.  AST’s were performed until YHC called it…3 minutes later.



*Flutter Kicks AMRAP in silence…however, the PAX, taking turns…each brother, going clockwise, took roughly 10 seconds to enlighten the brethren (1) interesting factoid they learned from the meet-n-great.

8 (1 FNG); Graceland, Dr. Scholl’s, Four Eyes, Speaker, Ups, Transplant and O Positive (YHC)+ FNG: Payroll


YHC shared Spurgeon (“not going through life-alone”) with his brothers and correlated it to the Q Source (F3) topic of Shield Lock (ref: Q 1.7)

YHC is an avid reader and finds many correlations in what he reads to the Mission, Core Principles and Q Source as well as the 43feet podcast engineered by F3.  YHC encouraged the PAX to seek out and establish a 4-Man Shield Lock; starting with 1 then adding 2 more brothers to the SL.  And YHC encouraged the PAX to step up and prepare themselves to lead. Modify…just don’t quit.  YHC loves to encourage his brothers with this early and often—in the gloom.

**PAX prayers were lifted up.

*Simple and effective smokefest…their words-not mine. After saying 1-is-1 for 1st 25 of PS, then having an obvious Q-drenaline Senior Moment and performing 4-is-1 reps…YHC Omaha’d the remaining sets of 25 reps to what he intended: 1-is-1. Today worked: shoulders, legs, core for a full-body experience. Loved to see us push through the hard stuff together and grow through it all. No man left behind-no man left where we found him at 0530, either.


  • GROWRUCK is coming to the Bluff City…9/21-9/23.



Surprise Shoestring Q

THE SCENE: Felt like Fall! 70 degrees and the Sky Q gave an amazing Sunrise

F3 WELCOME & DISCLAIMER  YHC was not scheduled to be on Q in the gloom.  When the Q did not show, YHC grabbed the opportunity by the horns and smacked the pax with a beatdown. 


SSH IC x20
IW IC x20
Daisy Pickers IC x20

Charles Bronson on Steroids
Each of the following exercises was performed at 50 reps, then the pax ran approx 50 yards to the flag and back.  SSH til the 6 finished.
Freddy Mercury
Carolina Dry Docks

No time… That second set of 50 burpees destroyed peoples lives.

9 pax (1 FNG- Spark Plug)

YHC randomly took the reigns as the Q today and did work but did not have a planned COT. YHC was actually talking with the M and she made the observation that YHC has done hard things this year.  This has been my theme and it meant the world to me that my wife noticed.  This is an encouragement to all pax to do hard things not just physically, but also spiritually.  Be a father who does hard things, Be a man who does hard things. Be a High Impact Man.

The eventfulness in the gloom started when the Q didn’t show.  Dr. Scholl’s had to Elvis and left a little early.  That was hilarious.  Proud of the pax for TWO rounds of 50 burpees.  They did work today!  Extra push from Yard Sale on the burpees! He had ZERO quit in him.


One More Round…

THE SCENE:  The gloominess of the Berm was in full force this morning.  The temp was a toasty 77 degrees and the humidity was a nasty 92%.  We decided as we were sweating, the Earth was sweating as well.


F3 WELCOME & DISLCAIMER: The PAX was welcomed to the Berm and the disclaimer was read aloud, as the VQ had no idea how things would turn out.



-10 Forward arm circles

-10 Reverse arm circles

-10 Imperial walkers



“One More Round” in honor of Rocky…and America.  Dr. Scholl’s VQ.

Round 1 – 5 burpees and a Mosey

Round 2 – 5 burpees, 10 Merkins, and a Mosey

Round 3 – 5 burpees, 10 Merkins, 15 LBC’s, and a Mosey

Round 4 – 5 burpees, 10 Merkins, 15 LBC’s, 20 Dry Docks, and a Mosey

Round 5 – 5 burpees, 10 Merkins, 15 LBC’s, 20 Dry Docks, 25 Squats, and a Mosey

Round 6 – 5 burpees, 10 Merkins, 15 LBC’s, 20 Dry Docks, 25 Squats, 30 Hello Dollies, and a Mosey

Round 7 – 5 burpees, 10 Merkins, 15 LBC’s, 20 Dry Docks, 25 Squats, 30 Hello Dollies, 35 American Hammers, and a Mosey

Round 8 – 5 burpees, 10 Merkins, 15 LBC’s, 20 Dry Docks, 25 Squats, 30 Hello Dollies, 35 American Hammers, 40 Second Elbow Plank

Round 9 – 5 burpees, 10 Merkins, 15 LBC’s, 20 Dry Docks, 25 Squats, 30 Hello Dollies, 35 American Hammers, 40 Second Elbow Plank, 45 Side-Straddle-Hops



12 PAX and 1 FNG

FNG was donned the name “Christmas Tree” and was a rockstar today.



We, as a whole, are anxious people.  We worry about so much that we walk around completely overwhelmed and fearful.  We fear lack of control, even through we don’t do well with control when we have it.  We, as men who are God’s children, can find strength, peace, and freedom in not having control.  God has control.  Praise Him for that!

Matthew 6: 25-33

25 “That is why I tell you not to worry about everyday life—whether you have enough food and drink, or enough clothes to wear. Isn’t life more than food, and your body more than clothing? 26 Look at the birds. They don’t plant or harvest or store food in barns, for your heavenly Father feeds them. And aren’t you far more valuable to him than they are? 27 Can all your worries add a single moment to your life?

28 “And why worry about your clothing? Look at the lilies of the field and how they grow. They don’t work or make their clothing, 29 yet Solomon in all his glory was not dressed as beautifully as they are. 30 And if God cares so wonderfully for wildflowers that are here today and thrown into the fire tomorrow, he will certainly care for you. Why do you have so little faith?

31 “So don’t worry about these things, saying, ‘What will we eat? What will we drink? What will we wear?’ 32 These things dominate the thoughts of unbelievers, but your heavenly Father already knows all your needs. 33 Seek the Kingdom of God above all else, and live righteously, and he will give you everything you need.



As it was my VQ, I honestly had no idea what to expect.  I didn’t know if the PAX would find it difficult or easy, fast or slow, organized or not.  An awesome group was present for the worst the Berm had to offer.  We had some Berm regulars, some guys from Old Forest, a couple of rambling men, and a FNG.  The workout started and I feel confident we were all humming “Eye of the Tiger” in our heads.  It was a workout that began kindly, and ended with a rock-hard body blow that even Rocky couldn’t deny.  By the end, I was far too delirious to hum any song at all.  It felt terrible, but it felt great as well.

It was, to me, what F3 is all about.  We stayed together, pushed each other, and had fun.  We did hard stuff before most people were awake.  We couldn’t have completed it without each other.

Merkins Derkins Curls

THE SCENE: Memphis summer just keeps delivering. Humid as all get out. Although a rare, fresh cut of the Berm grass reduced shoe moisture.
F3 WELCOME & DISCLAIMER delivered in riveting fashion
SSH x 20 (last 10 in silent count)
Penalty Burpees x10 for failing to count correctly
Imperial Walker x 10
Hillbillies x 10
Daisy Pickers x 10

Mosey to the track for a merkin mile! At quarter mile mark, partner up. Partner A holds plank while partner B does 10 merkins. Partners complete a total of 40 merkins. Repeat every quarter mile.

Partner CMU curls. Partner A holds CMU above his head. Partner B does reps of curls. Curls only count if CMU is above partner’s head. Complete a total of 150 reps. 

Indian wall sit – hold wall sit position while PAX on the end runs around the building (sprinting encouraged!)

11s – Derkins + BBSUs

Hello Dolly x20
Flutterkicks x20
Freddie Mercury x20
Rosalita x10

6 – Krueger, Black Widow (Willy Loman from Nashville), Searcy, Ups, Shoestring, Speaker
“Your direction, not your intention, determines your destination.” 

I keep thinking about this phrase (its written on my office wall at home) and how it seems so simple. There’s 2 ways that it affects me. When I desire to make a poor choice (say drinking too much), doing whatever it takes not to make that choice sets me in a good direction that I can build on. Also, when I don’t desire to make a good choice (say sleeping in instead of posting), digging deep and finding a way to get moving in the right direction leads to more good choices in the future.  Bottom line: intentions don’t matter. Just do it!

YHC is feeling beat down after 2 Qs this week but also encouraged by the surge of new PAX that are making the decision to get better on a regular basis. From #FreedToLead – hard = play, easy = work. The harder I attempt to make my workouts, the more fun they seem to be. As AOQ, finding men to Q is an interesting challenge. At times it can be frustrating, but this week I learned to take the patient route. I want men to step up because of what it will mean for them and will continue to push men to rise to the occasion. 

It was really encouraging to see Black Widow post. What an incredible community F3 is to be a place where a man knows he is welcome despite having never been before. We shared good stories and acted like old friends after the workout. 

YHC was also thoroughly encouraged by two HIM – Lil Nicky and Shoestring. Lil Nicky rucked despite minimal sleep and having a big meeting this morning. Shoestring posted for 30 mins of beatdown prior to same early morning meeting. So often, we look for reasons not to do what needs to be done. These HIM found a way to put in the work despite a legit excuse not to.