March 31, 2019

You Just Gotta Be Ready for Those Curveballs


Overcast and cool, perfect weather for working out in short sleeves and shorts – spring had arrived in Memphis. And then promptly got the heck out of dodge by Saturday night.


We welcomed an FNG who may or may not be able to talk about what he does for a living. The PAX were disclaimed – the Q may or may not have used the word “physiology” with accuracy in his disclaimer. I think we broke some new ground there.


  • Q disclosed that he would call audibles from time to time during the workout
  • 21’s: 4-count side-straddle hops 1-5 out loud, 6-21 in your head and everyone must stop together at 21 or penalty. No penalty was earned and the Q refrained from purposely messing it up. That’s a page from Tomb Raider’s book and I’ll leave it there.
  • Windmills: Spread your feet wider than your shoulders with your hands straight out from your sides. With your legs straight, touch your opposite toe with your hand.
  • Frankensteins: stand with arms straight out, raise each leg as high as you can toward the corresponding arm, knees slightly bent.
  • 10 Burpees: because they are terrible.


  • 26 stations – AMRAP individually at each station for 1 minute
  • When the Q calls an audible, we’ll stop our exercise and do something hard
  1. 4 x 4’s
  2. CMU presses on ground
  3. Squats
  4. Shoulder taps
  5. Lunges
  6. CMU overhead press while standing

Audible! 10 burpees were assigned

  1. Air chair
  2. Derkins
  3. Squat jumps
  4. Plank jacks
  5. Monkey Humpers
  6. Pickle Pounders

Audible! 10 burpees were assigned

  1. Bobby Hurleys (some dude in a Duke shirt kept screaming about Christian Laettner)
  2. 8-Count Body Builders
  3. CMU tricep extensions
  4. Carolina Dry Docks
  5. CMU Colt 45’s
  6. Mountain climbers

Audible! Let me remember…oh, yes. 10 burpees were assigned

  1. Side planks
  2. Curb Merkins
  3. Cusak – running in place with a CMU over your head (singing “In Your Eyes” optional)
  4. Curb dips
  5. Duck walk
  6. Joe Louis (4 count – punch, uppercut, duck, recover)
  7. Smurf Jacks
  8. Suicides


  • LBC’s
  • American Hammers


  • 7 PAX, 1 FNG named as Jinxy Cat in reference to the cat, Mr. Jinx, from Meet the Fockers
  • Tremor, Teacher’s Pet, Rocket Launcher, Sonic, Rabbit, Jinxy Cat, Laettner, Yardsale


Life throws us curveballs and we don’t get input on what they are or when they are coming. The best that we can do is prepare each day to be ready for their inevitable arrival so that we can be strong for our families, our communities, our friends, and ourselves. We may be working extremely hard and doing everything we should but that doesn’t mean that things outside of our control won’t arrive and when they do, it just means that we have to work harder. F3 helps us to be ready – our people need us to be ready. We can be grateful for the people in F3 and the opportunity to get better to be ready together.

We prayed for Rabbit’s family as he looks for work that will allow his to use his strengths, find purpose, and provide for his family.

We prayed for the men of The Crucible as they undertake their CSAUP this morning.


Congratulations to Laettner for achieving his 345 this week!