Mod Mile

F3 MEMPHIS – 29 August 2019


AO: Bermuda Triangle “The Berm”

QIC: Geppetto

Conditions: 67°, 81% Humidity, a very slight hint of briskness in the air, as always, a perfect morning for a beatdown.


Appropriately Welcomed and Disclaimed


  • 1 Lap around Building
  • SSH IC X 20
  • Daisy Pickers IC X 10
  • Windmills IC X 10
  • 8-Count Body Builder IC X 8


Modified EMOM Mile (Run ¼ Mile, do 1x exercise circuit, repeat every ¼ mile, upon completion of the mile, repeat the circuit 2x)

  • 10 Merkins
  • 10 Tuck Jumps
  • 10 Jumping Lunges
  • 10 Burpees

Squat Circuit Pyramid: 1st Rd – 10, 2nd Rd – 9, 3rd Rd 8, etc

  • 10 Regular Squats
  • 10 Squat Jumps
  • 10 Tiptoe Squats


  • Big Boy Sit-ups IC x 20
  • Hello Dolly’s IC x 20
  • Freddy Mercury’s IC x 10
  • Flutter Kicks IC x 10


8 (no FNGs), Tomb Raider, Snookie, Gus, Lipton, Yard Sale, Little John, Malco, (QIC) Geppetto


Current thoughts on Isaiah 26:3, after some recent readings and a sermon on the topic:

Isaiah 26:3 Thou wilt keep him in perfect peace, whose mind is stayed on thee: because he trusteth in thee.

A little deeper dive into the well-known verse looks at “perfect peace”, which in the Hebrew language is actually “Peace Peace”. The Hebrew language uses saying a word multiple times as a way to emphasize it. The other word I dove into is “stayed”, which intends to convey “leaning on, resting on, being supported, sustained”. So, my encouragement to myself and others is to experience the shalom that we all desire, and to get there by leaning, resting, etc on God. That implies spending great amounts of time with God.


It is always nice to be in the gloom with the brothers. It’s been awhile since I Q’ed a workout, so there were some commands that were out of order. Nothing but love (or silent disdain) from the PAX. Command order was restored before the warmup was over. There were some complaints about lack of creativity, and the jumping lunges did start burning. I didn’t feel sorry for them though, just added a few jump squats.



Bears, Beets, Battlestar Galactica… No wait, Berm, Block, Bear-crawl, Blaster

THE SCENE: Pleasant temperature with high levels of H20 in the air. Kept everyone hydrated thankfully.
F3 WELCOME & DISCLAIMER Fully disclaimed

SSHx15 IC, Daisy Pickers x 10 IC, Squats x 10 IC, Shoulder complex stolen from Gus to get the shoulders warmed up for the cruelty to come.
Variation on Doracides:

  • Partnered up and grabbed 1 CMU per group. Mosey 1/4mile to the Berm or “Hillock” as Photoshop calls it, trading out carrying CMU with partner on the way. This was all the long distance running done for the day. Some men were happy but soon regretted it when the workout began… myself included. The Merkin mile doesn’t sound so bad after today.
  • Upon arrival we warmed up with 3 rounds of Blasters? (suicide runs). To clarify, we started about 5yds from the bottom of the berm and proceeded to sprint 5yds to the bottom of the berm, back, 10yds to the top of the berm, back, and 15yds over and down the backside of the berm and back to the start. This counted as 1 round. Meanwhile, partner PAX holds CMU straight out in front or above head until the runner returns. This was not only to warm up, but also to allow PAX to understand where each stopping point was located for future reference.
  • Once completed we began the real workout, a variation on the Doracide. PAX 1 would do bear crawl suicides over the berm while PAX 2 completed specified reps. As partnered teams PAX completed 100 thrusters w/ CMU, 200 LBC’s w/ CMU, and 300 Bicep Curls w/CMU. PAX were to face forward the entire bear crawl, which meant bear crawling backwards up the berm. Burned the glutes more than expected.
  • Mosey back to the parking lot (Thanks to my partner Puddle Jumper for the Irish Goodbye, left me to carry the CMU all the way back alone)
  • We arrived back at approximately 0613

Only 2 minutes to spare so we did a minute of Flutter Kicks and a minute of Planks

14 PAX (1 Irish Goodbye – Puddle Jumper, 1 Willy Loman – Wilson from Cleveland) Laettner, Mayberry, Photoshop, Tomb Raider, Beauty Shop, Flatland, Snookie, Lipton, Decoy, Yardsale, UPS, Big Combo (VQ)
1 Timothy 4:8 “Physical training is good, but training for godliness is much better, promising benefits in this life and in the life to come”

We are taking care of our health and training physically, but we need to put just as much effort into our spiritual and mental lives as well. Those matter more in the long run and will benefit how we treat our families and those around us.

Really enjoyed my VQ. Excited to see 14 guys show up and crush the workout. Ready to Q again!
9/2 is Labor day, bring 1-5 FNG each! Let’s grow this community!

9/6 is first official Iron PAX workout. Berm will have Iron PAX workouts every Friday from 0530-0615. SHOW UP

Berm or bust

THE SCENE: A cool but moist 69°


IW IC x20
Daisy Pickers IC x20
Small arm circles IC x10 (+ reverse)

AMRAP for 30 seconds each (5 rounds):
– Merkins
– Flutter Kick
– Carolina Dry Docks
– WWI Situps

Next, several pax will farmer carry dumbbells or two CMUs out and back 200 yards (total distance) – they will start and finish as a team. While those PAX are carrying, the rest will do AMRAP exercises while awaiting their return.

AMRAP exercises:
– Monkey Humpers
– Squats
– Alternating 5 Merkins / 5 Carolina Dry Docks
(repeat as needed)

We almost completed two full rounds before the bell rang at 6:15.

Built into the WOD.

34: Bob Ross, Mudpants, Photoshop, Puddle Jumper, Big Combo, Krueger, Geppetto, Bullwinkle, Yard Sale, Beauty Shop, Lancelot, Miracle Ear, The Dude, Rage Quit, Gomer, Tomb Raider, Pillsbury, Topanga, Gun Show, Bailout, Chuck E Cheese, Searcy, Tree Hugger, Napster, Houdini, Choker, Snookie, Birds Are Real, Mardi Gras, Drifter, Big Top, Philips (FNG), Ice Man, Zima (QIC)

#f3counts – do the work; thrive, don’t just survive

First time at the Berm and was QIC, lots of open space to do many terrible things…

Someone needs to get the Ghost Flag from the Annex – it can happen as early as tomorrow…

Berm 7/17/2019

THE SCENE: Holy smokes it was hot and humid

Done and Done


  • 25x SSH
  • 15x Slow Daisy Pcikers
  • 25x Imperial Walkers
  • 10x Forward Arm Circles
  • 10x Backward Arm Circles


Intervals using the seconds app

2 Rounds of the following

  • SSH for 40 seconds
  • 15 Second Rest
  • CMU Curls for 1 min
  • 15 Second Rest
  • Right Arm CMU Merkins for 30 Sec
  • Left Arm CMU Merkins for 30 Sec
  • 15 Second Rest
  • CMU Overhead Press
  • 15 Second Rest
  • Bent Over Rows for 1 Min

Merkin Mile half way around on the track

Reverse Quarter Pounder with coupons, Back peddal to start

  • 100 SSH with bricks in each hand at 100 Yard
  • 75 Mountain Climbers at 75 yard line
  • 50 Squats with bricks at 50 yard line
  • Irkins using bricks at 25 yard line

Finish it off with a bear crawl 50 yards and sprint back


No time for that…………………


7 PAX – No FNGs


Use F3 not just to get in great shape , but to make meaningful friendships. These  friendships allow us to have accountability to grow as leaders and men. Take the time to reach out to new friends, get to know someone better, find an accountability partner


Convergence 8/17 at the Mothership

Borden at the Berm

THE SCENE:  Glorious June morning in Bluff City. Doesn’t get any better than this.

I have no relevant disclosures. Pax were disclaimed.

Daisy pickers IC 15, High Knees IC 25, Windmills IC 15, Big arm circles forward and reverse 10 each.
Mosey lap around the track.

Cones set up at approximately 20 yard distance. Bear crawl the distance, 25 squats, mosey back. Repeat for a total of 4 sets.

Crab walk the distance, bonnie blair’s 15 (1 is 1). 4 sets.

Lunge walk, mountain climber 20 (2 is 1) 4 sets.

2 sets of suicides.



WWI situps IC 12
12 Pax (1FNG-Jake Brake); Tomb Raider, Yardsale, Beauty Shop, Bailout, Lipton, Gus, Little Jon, Sonic, Laettner, Puddle Jumper, Orange Julius (QIC)
No Reserve, No Retreat, No Regrets.

The words of Borden of Yale, a wealthy heir who gave up everything in order to reach the Islamic world. He passed away prematurely at the age of 25 from cerebral meningitis while studying Arabic in Egypt.

In our era of rampant consumerism the goals in life seem to be to collect as many things along our way in life. Borden already had everything and gave it all up. As Jesus says: who, when he had found one pearl of great price, went and sold all that he had and bought it. (Matthew 13:46)

A short synopsis of his life can be found here:

Prayers for Little Johns Father on the renal transplant list. El Bano and his fiancé returns from Tanzania on Monday.
Berm is a shining jewel in F3 Memphis. Thanks to Bailout and Lipton for keeping an eye on the six. Gus looked as though the highlight of the day was the opportunity to name Jake Brake.

See Slack. Lots going on.

Math Class at the Berm

THE SCENE: Warm, wet, and dry, all at the same time.
F3 WELCOME & DISCLAIMER- Welcomed and disclaimed.  I am not a professional.

SSH x30 IC

Hillbillies x10 IC

Good Mornings x10 IC

Mosey to the track and grabbed 1 CMU.  Catch me if you can- 1 pax moseyed ahead with CMU.  Other pax did 5 burpees then had to go catch the pax with CMU.  Waited until all in, different pax grabbed the CMU and repeato.  Everybody took a turn running with CMU, 45 burpees total.  CMU indian run for the last 1/4 mile, 1 mile total.

Everybody grabbed CMU and mosey to the gym.  Did sets of 6 push/pull exercises back to back-

  • Pull ups/merkins
  • CMU Rows/Overhead press
  • Curls/Skull crushers

First time- 10 reps each exercise, followed by a 50yd bear crawl.  Wait until all in

Second time- 20 reps each, and 50 yd lunge walk

Mosey back to startex

LBC x20 IC, American hammer x15 IC
9 Total- Chaperone, Tomb Raider, Photoshop, Drifter, O’Reilly, Yardsale, Beauty Shop, Snookie, Ups
A little preaching to the choir, but simply- do hard things.  Want to be better, figure out what it takes to get there, then do it.  It could be fitness, your marriage, work, spiritual life.  Sacrifice or regret.  Push yourself, step out of your comfort zone, sacrifice something, and you won’t regret the effort.  Kudos to everyone who showed up and did hard things this morning.
Comment of the day- when we started the second set of exercises, Chaperone had an astute observation- “You know, by my calculation, 20 is twice as many as 10”.  I believe he was correct.  This was a hard workout (didn’t look that bad on paper).  I think the 1 mile run with burpees gassed everybody pretty good, then the lifting workout wore everybody down.  YHC was gassed too but must have had some serious Qdrenaline flowing.  Tomb Raider said he was very close to splashing which I will forever carry as a badge of honor.  Great job with everybody pushing through and great encouragement.

Mudpants Revenge

THE SCENE: Not as nice as last week
F3 WELCOME & DISCLAIMER: Work hard don’t die.

Frankenstein IC x 4
Hilly Billy IC X 4
Daisy Picker IC x 4
Maybe something else too


:45 sec AMRAP / 15 second rest / 3 rounds per station (what else?)

  1. Bulgarian Lunge L
  2. Bulgarian Lunge R
  3. CMU Step up
  4. Calf Raise L
  5. Calf Raise R
  6. Shoulder elevated hip thrust – L
  7. Shoulder elevated hip thrust – R
  8. Kettle Bell Swing
  9. Skater Slide
  10. Feet elevated hip thrust – L
  11. Feet elevated hip thrust – R
  12. Goblet Squat with CMU

No time.
8 PAX (No FNG), Laettner, Drifter, Tomb Raider, Mudpants, Ups, Frosty, Big Top, Yardsale
One of the seven virtues is LOVE. There are a few words in Scripture that teach about love: eros (passionate love), phials (brotherly love), and agape (love love). The Word says the Creator IS love. What does this mean? It means our culture’s definition of love which is merely passion, merely a feeling, is not a sufficient definition. The Creator’s love is an action, it is the sacrificial sending of His son. In light of what the Creator has shown us and also done for us, we are called to love in the same way.
VQ’s by Early Bird and Little John

At the Gym (minus the four walls, roof, and spandex leggings)

THE SCENE: No gloom to speak of, a cool stiff breeze, and a closed parking lot.
F3 WELCOME & DISCLAIMER:  Standard protocol observed.                            WARM-O-RAMA:  SSH x 39 IC, Mt. Climbers x 20 IC, Overhead Shoulder Press x 39 IC
THA-THANG:   Burpkin mile Indian Run to the Old Amphitheater (1 mile), stopped three times, each time performing 10 OYO Burpkins.

New equipment at the gym, 6 dual stations.  PAX paired up and chose a station.  AMRAP in 1 minute then switched exercises at each station.  The 2 PAX without a station performed Mary core work at center.

After 2 minutes each group rotated clockwise to a new station.  We switched and rotated around all stations until we were back to start.

Mosey down to the old Amphitheater and up the berm to the gazebo and picnic tables above.  Held decline high plank. Next performed declined merkins x 20 IC.  Then step ups x 39 IC.

Indian run back to EndEX (1 mile).  Two stops along the way.  Performed tempo squats x 20 IC, and pickle pounders x 20 IC.

At EndEX, about faced and moseyed back to the 6 to bring them home.

MARY:  no time at EndEX, she was honored throughout.
COUNT-OFF & NAME-O-RAMA:  14 PAX (0 FNGs) + 1 crouton;  Sonic, Pronto Pup, Yardsale, Mudpants, Steinbrenner, Chuck E. Cheese, Frosty, Tremor, Ricky Bobby, Orange Julius, Rocket Launcher, Croissant, Topanga, Tomb Raider, O Positive

Passed around a picture on my phone of my friend Robert (aka Neckbone, Lil’ Hercules).  Robert struggles with chemical addiction and is currently out on the streets of Berclair where he has spent most of his life in between months at the Warrior center.

I read an expert from “Everybody Always” in sum describing how we wait for a ‘plan’, God’s plan, and the waiting paralyzes us.  So Jesus made it simple; love Him, feed the hungry, get a drink for the thirsty, welcome the stranger, help the sick, clothe the naked, build community with those in prison or who are creepy, be kind to our enemies, and treat them all as if they were Him.

Don’t just agree with Jesus. “Do these things and you’ll not only find your faith again; you’ll find Jesus.  Even better, you’ll have plenty of things to talk to Him about for eternity in Heaven.  That’s the plan.”

Dolphin: The Task a person was born to do best.

Daffodil: The people-group each person was born to Serve.

D2X: The Task formed by the intersection of a person’s Dolphin and Daffodil.

exerts from the Lexicon.

A challenge to keep the PAX together on a mile Indian Run but we did well by stopping periodically to do work while the 6 caught up and got a bit of a breather.  Proud of the PAX for hitting those hills and maintaining a positive attitude.

After the COT a PAX approached me with some candor, “graciously telling the hard truth and demanding to hear it from others.”  During the COT I had mentioned the events of this week in our city and stated that I and we take responsibility or a greater responsibility for the brokenness around us.  This was interpreted in a way unintended.  I’m thankful for the HIM who confront others in grace to seek greater understanding.  We are all better because of it and I had the opportunity of seeing Jesus in him and hearing his heart.

Prayers requested and given to Rabbit’s 2.0 and M, Chuck E. Cheese’s brother, Pronto Pup’s friends, Ricky Bobby’s change of profession, Frosty’s work opportunities, and the Cofield family – may they carry on the good work set before them.

King of the Bear Crawl Bluff

THE SCENE: 72˚ and humid enough to make you feel like you had sprung a leak.


Arm circles x 20
Reverse arm circles x 20
Daisy Pickers x 20
Windmills x 20 IC
Mosey to circle near playground

Team up. While Team 1 is doing the 1-2-3-2-1, Team 2 Bear Crawls up hill, then Crawl Bears down other side. Mosey back around to take partner’s spot.

  • 1. Burpees x 100
  • 2. LBCs x 200
  • 3. Merkins x 300
  • 4. Bobby Hurleys x 200
  • 5. Mountain Climbers x 100 (1 is 1)
    Tomb Raider/Mudpants team only ones to fully complete

Back to CMU home to do 15 each Overhead Press, Curls, Rows with CMU.

Freddy Mercury x 30
Am Hammers x 30
Wall Sit x 2.5 minutes

8 PAX:  @Tomb Raider @Yardsale @Big Top @Wasabi @Beauty Shop @Judah  (AOQ) @MUDPANTS @Photoshop (QiC)


In the words of Warren Wiersbe: “The Christian life is not a playground; it is a battleground, and we must be on our guard at all times.” Before we even jump into this idea of declaring war, we have to acknowledge this reality: whether we want to admit it or not, we are in a war, and you can’t win a battle you won’t admit you are in. The Christian life is a war of fighting to live in the spirit and not in the flesh. Paul put it this way in Romans 7: “For I know that good itself does not dwell in me, that is, in my sinful nature. For I have the desire to do what is good, but I cannot carry it out. For I do not do the good I want to do, but the evil I do not want to do—this I keep on doing. Now if I do what I do not want to do, it is no longer I who do it, but it is sin living in me that
does it.”

If that Dr. Seuss tongue twister doesn’t perfectly exemplify the internal struggle bouncing around in all of our minds, I don’t know what does. We are masters of getting in our own way. Yes, the devil hates you. Yes, the world is out to get you, but you’ve got enough going on under the hood to take yourself out of the game.

Your self-sabotaging mechanism might be your negative thoughts, it might be your actions (or lack thereof), your bad behavior or short temper. It might be your harsh speech or the way you mindlessly turn to social media or food to distract yourself from what is really going on. We all have a vice. The problem isn’t that we struggle with these things, the problem comes when we refuse to acknowledge them, when we decide it is easier to go quietly into the night instead of putting up a fight.

I don’t believe that we don’t desire victory in our lives; no one wants to be stagnant – stuck in a rut of the same ol’ roadblocks. It’s just that we don’t want to put in the hard yards or commit to God’s instructions that show us the way we can live as victors. Let me tell you, our world offers lots of distractions to thwart the chaos caused by our unruly actions and thought lives, but these “fixes” at their best are simply that: distractions. Jesus offers something better.

So this is the day. God brought you to this moment to declare war. On your darkness, on your demons, on your self-sabotaging tendencies, on the version of yourself that you don’t want to be, to throw off the gloves, and rise to the fight, to commit to leaning in as we tackle vital components of the inner struggle.

From “The Art of War”: “If you know the enemy and know yourself, you need not fear the result of a hundred battles. ..

There is freedom in this declaration: I  declare war!

Questions to ask yourself:
What are three things holding me back?
Who can I tell (someone who loves me and loves Jesus) about this list to keep me accountable?

Yard sale anniversary for F3 – Stronger and weaker but overall stronger
Judah moving soon

Can’t get over Tombraider saying “I’m about to pass out”. More about the heat and humidity and losing water than my beatdown, but I’ll take it.

Black Ops for Riverdale Park, Gtown M and W and Hernando F

Like a wet blanket fresh from the microwave


Man-o-man. Hot and moist.




  • SSH x 30 IC
  • Frankensteins x 10 IC
  • Daisy Pickers x 10 IC
  • Behind the back arm stretch OYO


  • Mosey to field – proximity and cooperation for the fellas today
  • 25 booyah-burpees together on the field
  • Mosey to east painground
  • 50 high-five sit ups
  • Mosey to soccer field
  • Carry partner across the field and back
  • Mosey to west painground
  • 75 plank hand-taps
  • Mosey to south painground
  • 100 partner pushup squats
  • Mosey to CMU’s
  • 125 CMU twist passes


  • Dying Cockroach IC
  • American Hammers IC

Count-O-Rama, Name-O-Rama

3 PAX, Big Top, Judah, and Yardsale

Prayer Requests

We prayed for wisdom for Big Top as his boys enter a summer season with time on their hands – may they find purpose for that time together.

Words of Wisdom

I’ve quoted this book before but this workout was designed with lessons from The Culture Code in mind. Too often, men are typecast into stereotypes such as a reclusive cowboy, the lone soldier, the fearless leader going it alone with all of the answers. In fact, we can create more powerful and connected communities when we ask for advice when we don’t have answers, seek help from those with greater skills, and demonstrate the need for people in our families, communities, and workplaces to work together. Physical proximity and shared work help that cause.