Flood WOD 10 February 2018

PAX: Cowboy, Pop A Lock, Edible Arrangements, Crawfish, Hambone, Bagger Vance


5  HIM canoed over to Stonewall this am for what would be the mostest moistest Q we’ve had in some time.  YHC had a change of garments for post Pre but really, what’s the point, right?

Disclaimer laid out and we headed over to Picnic Area 1 to drop off our tunes and turned northeast to head to the Brickpile.  Each PAX instructed to grab two turn of the last century, probably important and valuable bricks and head back to PA1.  Hey, there’s Cowboy, someone grab him two also. Make that 6 HIM that canoed over to Stonewall.

Carefully place bricks in PA1 and head over to the least soggy area we could find for


SSH, HB, IW, Squats, GMA x 10 IC


Very simple upper, lower and gut exercises.  Not so complicated but will prove to be very effective.  Three Evolutions lasting 15 minutes with work performed EMOM.

Evo I –

10 Merkins, 10 Reverse Thrusters on 6, 10 Thrusters (all w Bricks)

1 min break

Evo II –

10 Merkins, 10 Flutter Kix (ea leg 20 total), Bulgarian Split Squat w Bench squat mixed in from min 5-15

Evo III –

10 Merkins, 10 Lunges, 10 LBCs

All in, return bricks to pile and head back to PA1.

Plank for 6



Very simple, very effective routine.  Remember, it doesn’t have to be overly complicated and bizarre to kick ass.  I am not a great Math guy but that adds up to about 450 Merkins…should feel it in the AM.

Pop and Hambone were heading to PWP for a Nashville Ruckstars post for 6M.  Trails should be good for that.

We partnered up to hold each other accountable and to push through.  It always helps to have a standard and accountability.

T Claps to the 6 who ignored the Sky Qs shower and got out anyway.


F3 Serve for Feb is being Qd by Dupree and Prevac…I think, reach out to Dupree for Details.

Keep Family Jewels in your prayers,  I am happy to share more in person if you would like.

I picked up a grey Nike vest at The Hill if anyone is missing one.

Need someone to step up and Q next Saturday at Stonewall…who will it be…




Stonewall – 01/20/18 – “Breaking Bad”

QIC: Princess Aurora

The PAX: Bagger Vance, Deep Dish, The Jeweler, Pop-a-Lock, Bad Boy, T-Cell, Too Tall, Spider Bite, Black Lung, Woodshack (KNOX), Edible Arrangement, Cowboy, Hambone, Crawfish, Mickey Mouse, Vegemite, Razor aka Venus

2 for Pre-Hustle and 6? for Pre-Ruck this morning. YHC clocked a brisk 4 with The Jeweler and enjoyed some good 2nd F along the way. Hambone led the ruck contingent, but was apparently so in the zone that he forgot to get back for 0700 with his crew.

Starting with the rest, mosey over to the handiramp for some Bear Crawls. Air Chair for the six and then mosey back to the lot to gather the ruckers and get on with the COP. All IC:

  • SSH
  • SnL Squats
  • Overhead Press
  • LBAC F
  • LBAC R

Today marks 10 years since perhaps the greatest television show ever, Breaking Bad, premiered on AMC. Naturally, I chose this as my theme for today’s workout. Exploring themes of each season, the PAX would experience Walter White’s decay physically. Each PAX grabbed a partner – a Jesse to their Walt – and got to work making the finest meth in Nashville. SPOILERS AHEAD.

Season 1 – “Darkness” – Walt begins to break bad

A modified Colonel Trautman:

Starting in the lot, P1 performs AMRAP Merkins while P2 runs over bridge to jungle gym and performs 5 Pull-Ups. Flapjack until time is called. 8′ and a short mosey to the community center parking lot later, it was time for

Season 2 – “Cause and effect” – Jesse meets Jane and causes a rift between him and Walt. Women, am I right?

DORA 1-2-3. YHC called time and had partners work together to close out reps sans running.

Mosey over to the tennis courts for

Season 3 – “Acceptance” – Walt begins to accept that he sucks. And so does this Q.

Suicides across the courts while your partner holds Tabletop.

Sucking wind, we mosey over to the soccer field for

Season 4 – “Loyalty” – There are many people at odds with each other, but Walt still craves Jesse’s loyalty. Also, this seasons ends with a bang, so

Partner B.O.M.B.S.:

Burpees x 25, Overhead Clap x 50, Merks x 75, BBS x 100, Squats x 125. P1 backpedals to halfway point and resumes normal run to far soccer goal. Repeats backpedal/normal to starting point where P2 has been repping out the above exercises. Flapjack. RnR until all rep counts are met.

Mosey over to the bottom of Sunnyside Hill for

Season 5 – “Rise and fall” – Walt has cleared out the competition and had a meteoric rise, but it all comes crashing down as he has alienated so many from his life.

At this point, all PAX are on their own. Run the hill to flagpole and back. AMRAP until time.

YHC managed to make 11 trips, representing the $11 million that Walt left to his family.

Mosey back to the lot for COT/BOM


This workout was actually a lot of fun in spite of all the non-fun. Does that make sense? We covered over 3 miles while managing to do at least 200 reps of plenty of exercises. Sadly, no merlot was splashed. You’re all just too fit!


F3 Dads Camp is coming this summer. Get with BV on the deets.

PA out.

Stonewall 01-06-17

PAX: Hambone, Bad Boy, Princess Aurora, Vegemite, FTTL, CCR, Crawfish (Q)

Conditions: Still cold

5 burpees right out of the gate to get the blood pumping and get warm.

Mosey to soccer fields for Warmorama: IW x 10IC, Hillbillies x 10IC, Squats x 10IC, Merkins x 10IC, SSH x 20IC, WMH x 10IC

The Thang:

Since the AO is called Stonewall YHC felt like we should incorporate its namesake today. 11s: atomic merkins & jump squats – climb up 4ft stone wall in between

Mosey to playground & partner up. PAX 1 runs to top of hill while PAX 2 performs AMRAP pull-ups. R&R x 5.

Flutter kicks x 30IC

Circuit of 15 swerkins, 15 sit-ups, 15 dips, and 15 box jumps. R&R x 3.

Indian run around perimeter of Sevier. Stop at base of flagpole hill for a quick Jacobs Ladder. 7x up the hill w/ increasing number of burpees each trip.

Plank progression.

Mosey to tennis courts. Lunge walk width of courts & back.

Mary: Crunchy frogs x 20IC, LBCs x 20IC, Flutter kicks x 20IC, J-Los x 20IC, 30s high plank.

Bullhorn: Nice work men! Not a lot of mumblechatter today, which I always take as a sign of a good beatdown. Congrats to the PAX who completed Warpath!



30 December 2017 MARSOC Short Card

PAX: Deep Dish, Cowboy, Vegemite, The Jeweler, T Cell, Bagger Vance

QIC: Bagger Vance

At 0610, 34* felt down right balmy as YHC, Deep Dish and Cowboy headed out for Pre.  Pretty uneventful run, save nearly getting run over on Caldwell and DD having the slowest fall ever recorded by a 40 something year old.

The rest of the PAX slowly trickled in around 0657 as the 3 Pre were shaking off the run.  Oddly enough, T Cell repeated almost verbatim the conversations DD, Cowboy and YHC had 40 minutes earlier…Temp, Christmas tree dump, etc.

Ok, here we go, short mosey coupled w Side Shuffles and Politicians to the Parade ground for

WOR (weak attempt from YHC to replicate the day’s Q)

SSH x 13 IC

Squats x 10 IC

Merkins x 10 IC

Cherry Pickers x 10 IC

Mtn Climbers x 10 IC

Flutter Kicks x 10 IC

Boredom set in and we started the Thang:

Run up to Sunnyside Mansion

Quick bad run down on the days Evolutions, turn on the speaker and start jamming out to Punk Radio on Pandora with commercials, bc who doesn’t want to save money on car insurance?!

Today’s Beatdown brought to you by the Leathernecks of the USMC and the MARSOC short card:

Perform 30X exercises then 10 X exercises, technically no running and performed back to back with no rest…that makes it just a bit more difficult!

Evolution I

30X Merkins       10X Burpees                      30X Merkins                       10X Burpees

30X Squats          10X Windmills(IC)            30X Flutter Kix (IC)           10X Cherry                                                                                                                                                 Pickers (IC)

30X LBCs              Down hill and back          30X Mtn Climbers (IC)    Mosey

Evolution II

30X Merins         10X Burpees                      30X Merkins          10X Burpees

30X SSH (IC)       10X Chain Breakers (IC) 30X Lunges        10X AmHammers (IC)

30X Supermans Down Hill & Back       30X Ola Binarys (IC)    Mosey

Rinse & Repeato (crowd pleaser)

To the Playground for 2 Rounds Max Dead Hang Pull-Ups with Mary thrown in


Alabama Prom Dates


Mariah Carys

LBC Pistols


Mosey back to Lot


NM – while we modified some of the MARSOC short card by adding SSH instead of Star Jumps, flipping the F Kix and Mtn Climbers and adding in the running it was still a pretty nasty beatdown.  I woggled snot for sure, can’t speak for the rest of the PAX.  Awesome to have Jeweler back in the mix, Kotters.  By the by, may want to get a new alarm clock as we still start at 0700!  Fun workout in a box as Hambone would call it, perhaps in 2018 we can implement the Long Card…we shall see.

Thank you all for being a part of F3 this year; it has been really neat to see this thing grow.  As you wind down ’17 and reach for ’18 please think of that guy that could benefit from shared suffering, not being left behind and having a Fellowship that seeks to protect him.  I am ever grateful for 5 Star’s introduction of F3 to me in the fall of ’14, it goes without saying that life would look a lot different without you HIM around.  Again, I would encourage you to reflect upon the HIM that you have come to know for the first time or have gotten closer to through F3 and urge you to focus on just one EH a quarter that you can share this IMPACT with.

So, in closing, I want to thank yall for pushing me, allowing me to push you and for being a part of something that is bigger than us all.


Bullhorn –

NYD workout led by Princess Aurora at The Hill at 0700 on 1/1/18…it will be a doozy, I’m sure but worth every minute of it!  I don’t know what this year’s theme will be but I can almost guarantee you a well schemed theme.

Keep our brothers in your prayers that have lost loved ones over this last year on the front of your prayer/thought list.  This is a tough time for them and we should be lifting them up as much as possible.

Warpath version 93 coming up on 6 January, should be about ½ Marathon distance wise with about 4 AOs sprinkled in for good measure.  Startex is Armada at 0500, endex should come 3-3.5 hours later, guessing back at Armada. Please reach out to Big Bang for routing and details.

5K4MLK coming up on 15 January, see www.5k4MLK.com for more details and information.


Bagger Vance

Stonewall – 12.16.17 – “Cowbois ‘n’ Indians”

QIC: Princess Aurora

The Pax: Hambone, Bagger Vance, Spider Bite, Foxtrot-Talks-A-Lot, T-Cell, Black Lung, Heister (Charlotte), Chum, Vegemite, Pop-A-Lock, Deep Dish, Crawfish, Skidmark, Bad Boy, Edible Arrangement

16 PAX took a trip back to elementary school at Stonewall this morning. True to the childish nature of the workout, the morning began with name-calling, making fun of my clothes, and picking on my outdated watch.

The Thang:

Resisting the urge to take my ball and go home, YHC tried to quiet the crowd with a brisk mosey down Clayton and over to the basketball court for warm-o-rama. All exercises IC:

  • SSH x 20
  • Merks x 10
  • Mountain Climbers x 10
  • LBAC F x 10 w/ 20-ct hold
  • LBAC R x 10 w/ 20-ct hold
  • SnL Squats x 15 (plus another 5 to make sure Foxtrot had a chance to download that mental image into his memory bank)

Mosey on over to the 440 Greenway and explain today’s main event: Cowbois and Indians. PAX divide into two teams. Team 1 performs prescribed rep count of the exercises below while Team 2 Indian Runs the loop. Teams flapjack, then RnR.

  • Clerkins
  • Overhead Squats
  • Werkins
  • Big Boy Sit-ups
  • Overhead Lunges
  • Imperial Walkers

Round 1: each exercise x 10; standard Indian Run

Round 2: each exercise x 15; Indian Run with last man dropping for one Burpee before sprinting to front

Round 3: each exercise x 20; standard Indian Run for two laps

It was close, but Team 2 proved victorious on the plains.

Mosey up Gale alternating backpedals and regular run between light poles and then splitting the last distance with walking lunges and a crowd pleasing Duck Walk.

Back at the Jungle Gym, PAX buddy up for some Pull-ups. P1 performs 10 pull-ups while P2 performs another exercise called by Q. Flapjack, RnR

  1. Pull-ups x 10/Tabletop Hold
  2. Pull-ups x 10/Crab Jacks
  3. Pull-ups x 10/Toe Touches

Trek over to the soccer field to meet the new kid at school, Jack Webb. Sadly, nobody liked Jack, and they cheered when he was expelled for smoking. With him out of the way, it was time for a game of Chinese Freeze Tag! For those of you who don’t remember, it’s like Freeze Tag, but you have to crawl through someone’s legs to unfreeze them. I do hope this actually pleased the crowd.

Short mosey back up toward the tennis court to find a sunny spot on the hill. Commence 9MOM. In no particular order:

  • J-Lo’s
  • Freddie Mercuries
  • American Hammers
  • Crunchy Frogs
  • Mariah Careys
  • Burpees
  • Shoulder Taps
  • Boxcutters
  • Flutter Kicks
  • WWII Sit-ups
  • 20-ct Plank IC
  • Mountain Climbers
  • Alphabet (A-F)
  • Hello Dollies
  • Manmakers to close it out

Back to the parking lot for COT/BOM


Great to see so many faces new and old (to me anyway) at Stonewall this AM. It was a pleasure leading you today, and I promise to show a little more skin next time. #TClaps of the day go to Crawfish for his home plate slide to unfreeze me during tag. “Pain heals. Chicks dig scars. Glory lasts forever.”


See T-Cell’s Slack post in #f3-nashville-general about the Job Kemp Memorial Fund. In this season of giving, please consider contributing to honor the life of Job and impact the lives of others fighting similar battles. Frugal MacDoogal will be collecting checks at The Hill or anywhere else you can find him, and please note that your gift is tax-deductible.

New Year’s Day convergence will be upon us before you know it! Stick to that 2018 resolution and post at The Hill on 1/1/18 from 0700-0800 for what is sure to be a great start to the year. Reach out to me with any questions.

PA out.




Tour De 12 9 Dec 2017 Version

ABC, Red Baron (FNG), Black Lung, Spider Bite (FNG), Cowboy, Hambone, Foxtrot, Deep Dish, Edible Arrangement, Mickey Mouse, BV (QIC)
25 Degrees met the RedPillers at Stonewall.  3 Posted early for some Good Livin’ and the light pole challenge.  Enough with the over achievers, we started out with 8 and we also started out with 10 Burpee’s on your own
SSH, GMA, Imperial walkers, squats, hillbillies X 13 IC
Insert Mickey Mouse somewhere in the GMA/IW sequence
Tour De 12
Start out with the mosey towards the parade field and then to politician back to regular mosey up to White’s Mercantile. 10 regular Merkins and right leg Merkins 10 left leg Merkins all in? Good let’s mosey…
12 S. yoga for a downward dog and some other yoga form and BEAST >>> 10 dive bomber push-ups… It was at this point that one of our FNG’s corrected us on our form… More to come later.  It was also at this point that Foxtrot began to yell at some Yoggers, turned out to be Black Lung with another FNG in tow.  Looks like D’Mish O Nuts has another suitor for his name.
Up to Midtown 12 S. for some Preacher squats
Over to flipside for some high plank flipped into table top progression
5 correct dive bombers OYO tks to FNG
Over to Dolly Parton’s for some hello dollies IN cadence X 13 hands out, X 13 hands under head.
Double Indian run up to Bate then turn around come back down 12 S. Impromptu bear crawl somewhere along the way then circled up at southside tabernacle Baptist. Hi plank and Quick breakdown on accountability: being held accountable and holding someone else accountable. It was also at this point that YHC invented a new word that Foxtrot is still trying to trackdown Ms. Webster and figure out what it means.  Turns out that you simply abdicate, you can’t be abdicatorial…ok, enough already.
Head over to ice cream shop rear parking for some Dips OYO on parking lot 10x ea leg. Noise Discipline in effect
Back to 12S and partner up for wheel barrows from light pole to light pole then flap jack
12S Tap Room
ASTs x 12 IC
Mariah Careys x 6 ea side IC
ASTs x 12 IC
Ski Jumps x 12 IC
Slaloms X 12 IC (total Q fail here)
At the Funeral Home
Mike Tysons x 12 IC
Halcyon Bike Shop
Chucks/Freddie Mercuries x 20 IC
Mosey back to stonewall, up to the flag pole, raccoon crawl on back wall of swingsets over to the jungle gym for
Partner up again
10 pull ups and 10 merkins
P1 pull ups P2 merkins
Flap Jack down to 6
For 5-1, stay partnered up but complete last rounds as fast as possible
LBCs x 20 IC
Pistol LBCs x 10 IC ea side
High plank
Low plank
J Los x 12 IC
Makhtar N Dye x 12 IC
Supermans x 12 IC
Two minutes of Turk”ish” get ups
Took a page out of the T Cell playbook and felt like a Tour De 12 was in order. Awesome to see Black Lung show up late w an FNG – Spider Bite. Sufficient MC from ABC out of F3ATL who also brought an FNG along – Red Baron.
Check slack for the Christmas service project w NumbTucks on Q.
Bagger Vance

GrowSchool 2.0

0600 Time to Go…Couple of Stragglers coming in on Two Wheels
Mosey to Soccer field w side shuffle L/R, Politician, High Knees and Butt Kickers
WOR (Princess Aurora)
All IC
SSH X 20
The Dirty McDuece
Count off 1s and 2s to partner up
Round I
Merkins, Squats, Ola Dollies x 12 IC
Run 400M
Round II
Atomic Merkins, Lunges, LBCs x 12 IC
Run 400M
Round III
CDD, Jump Squats (OYO), Reverse Crunches x 12 IC
Run 400M
Round IV
Burpees (OYO), Jump Lunges, Flutter Kix x 12 IC
Run 400M
High Plank on Hill for some of the Genesis of F3 Nation.
Looooong Aunt Bea like wandering mosey around the football field, softball field past the playground through the woods, slalom through the red tips.
Plank Progression in parking lot. More on F3Nashville’s beginnings.
Cross country over to JOHS baseball field back up to rear parking lot. Plank progression on Leadership, Fartsacking and the like.
Why do they call it Mary, CCR? From the famous car ride scene in Something About Mary…look it up.
High plank, low plank, flutters x30 IC, American Hammers x20 IC, Mariah’s x13 IC, j-los x13 IC, 10 burpees oyo
Goal today was to replicate the Qs of OBT & DREDD of GrowSchools and GrowRucks of the past. Must say, think we nailed it! Great work by Qs to explain what we do, why we do it and how we do it. Nice work by the PAX in chiming in w the MC and hard work. Probably the most Forward Leaning Rest/Listening Position/High Plank on record.
Proud to be a part of this great group of men. Thank yall for your hard work and dedication to the reinvigoration of male leadership in our communities.
If anyone knows of some small men that may need this, please a little EH on em.
Lots of great stuff going on right now…many opportunities to serve. Please reach out to me if you feel led to serve in any of the roles we mentioned this am or in any other way we would love to help.
I will get all of the GrowSchool info in one document and see about getting it on the interwebs.
Bagger Vance
Bicentennial Man, Brother @ Law, Right Said, PA, CCR, Floppy Disk, FTTAL, TOGA, T Cell, Traffic Jam, HiViz, Bad Boy, Pappa Lock, Frugal McDugal, Life Champ, Dupree, Numbtucks, Nimbus 2K (FNG), Black Lung, Hambone, Crawfish, PreVac, Lewd Wig, Foggy Pirate, Chum, Vegemite, Big Stick, Deep Dish, Cowboy, BV

5 PAX move coupons @ Stonewall 25 NOV 2017

5 PAX move coupons @ Stonewall 25 NOV 2017

PAX:  Blue Mule on Q, Cowboy, Edible Arrangement, Bagger Vance, JJ, Wall Ball.  Welcome JJ and Wall Ball who were in town for Thanksgiving from other areas.

0700 launch.  Weather is ~50 and sunny — no gloom going on today.  5 PAX.  5 coupons — varying in weight from 25#s to to 30#s.   Each PAX is assigned a coupon and off we go.

Coupon mosey from starting parking lot to that other parking lot.

Warm-O-Rama:  At parking lot, all PAX circle up and perform the following warm-up exercises without the coupon in cadence:   good morning, Willie Mayes Hayes, squats, merkins, and arm circles.

Coupon mosey from parking lot to basketball courts.

Coupon Laps:  At basketball courts, all PAX perform laps as a team.  Coupon must be carried at all times.  Concept is as follows — one PAX is assigned the role of lap runner while other four PAX perform a stationary exercise, and this is repeated five teams allowing all PAX to be a lap runner.   First round was two laps around the court with stationary exercise of coupon thrusters, second round around the court was one lap around with coupon held completely overhead with stationary exercise of flutterkicks, and third and final round was duck walks with overhead press as stationary exercise.  Those duck walks with coupons were tough….

Coupon mosey from basketball courts to small bridge.

Dragonflys:  Perform 50 at the small bridge — self-explanatory.  50 repetitions got the PAX huffin and puffin.

Coupon mosey from small bridge to dog park area.

Coupon Laps… Again:  Same concept as before.  Two rounds here.  Both rounds the stationary exercise was the wall sit.  First round was run ~40 yards and perform 5 merkins, second round was run ~10 yards and perform 25 merkins.

Coupon mosey from dog park area to play ground.

Pull-Ups and Core at Play Ground:  Similar concept to coupon laps.  One PAX performs 5 pull-ups and announces a core exercise all other PAX must do.  Rinse and repeat until all PAX have performed 20 pull ups.  The core exercises were the usual suspects — flutter kicks, planks, box cutters, hello dollies, etc.

Coupon mosey over to the short wall.

Coupon Step Ups and Burpee Box Jumps:  Self explanatory.   First round was one rep of each, second round was two reps of each, continue in this manner until reaching the sixth round with six reps of each.

Coupon mosey over to hill next to playground.

Coupon Hill Sprints:  For five minutes, all PAX repeat hill sprints with coupons.  Welcome Wall Ball from Knoxville who was in town for Thanksgiving and happened to be passing through and could tell F3 when he saw it.  His timing was nice — he helped carry some coupons by the weary PAX!

Mary:  Flutterkicks while holding coupon above head, WW2 situps with coupon, American Hammers with coupon, and 60 second plank.

Fun was had by all!  Those coupons got really heavy towards the end of the workout.  It was my pleasure to lead you gentlemen and I’ll see you in the gloom.

Blue Mule out.

Three is the Magic Number

Bad Boy, Mickey Mouse, Third Person, Crawfish, Porcelain, Hambone, Edible Arrangements , Deep Dish, T Cell, Funyuns, ThreePutt, BV (QIC)

67 and thick

Since today was my three year anniversary YHC decided to start w the ever popular Blind Melon version of “3 is a Magic Number” and we commenced w the Slaughter Starter of Burpees for the entire song +/- 3:16.

And we’re off through the creek bed, up to 12th for bear crawl, crawl Bear, reverse lunge and skipping (AKA recruiting tool) back down around the Stonewall and circle up in lot next to Picnic Area 1.


Plank Jax x 7 IC




Check in w Bad Boy to see how his sciatica is feeling and mosey to Picnic Area 1 for

Evolution I:

7 Rounds AMRAP Pull Ups

Plank for 6

2 Min LBC


PAX chase down 12 to Kirkwood

Superman Plank for 6

PAX chase up service road to Sunnyside then down to playground for

Evolution II:

7 Rounds AMRAP Push Ups

Nail Salon for 6

2 Min V Ups (if you break set, must run up hill to split tree and back until all break)

Applesauce IR around Com ctr up to Tennis Courts for

Evolution III:


2 Min LBC

2 Min Rev Crunch

Evolution IV:

11s w Dragon Flags and Deep wall facing Squats (another recruiting tool)

Mosey back to Lot for


Bringing it full circle, we finish with “3…” and Burpees



That Slaughter Starter and Finisher w the Burpees was enough for any normal AOs entire Q but not the Big Show, Stonewall.

Thank y’all for all your hard work, for pushing yourselves and for pushing me. I think I lost time for a bit, didn’t hear nearly as much MC as I was expecting.

T Claps to Hambone for leading the Ruck portion of the am today. He had 7 others out for some good livin. I’m glad y’all didn’t have to suffer his awful Kim Jong Un impression. Am I right Edible?

Always a blast getting a behind the scenes in the law world w Deep Dish at Pre.

Wow, three years and man have things changed. Well, some have stayed the same but there is a ton of good that has come from my engagement with F3.

The first and most obvious to people that I haven’t seen in a while is the weight I’ve lost. Depending on the week is going and how burdened my heart is, I’m down 35 pounds. Much of this is due to better fueling but a lot also has to be attributed to the amount, frequency and pushing that comes from an F3 workout. In years past, I had been an early morning Y guy but honestly would never push myself the way I get pushed at F3. In the past, I’d quit w ten seconds left on a timed workout rather than start a new set of AMRAP. All that changed once I started posting w you freaks. Just this morning as we’re bumping out pull-ups I was directly in Funyuns line of vision, you think I’m gonna drop from the rafters before him, uh, HELL NO!

As far as the Fellowship piece, what a ride it’s been getting to experience that aspect. At the Y, I had the same old conversations with the front desk guys, the young kid at Smoothie King and the Fern Waterers. That’s not to forget all those old men that wanted to talk about their golf grip, posture and last round of golf…naked, no shame, 🏈🏀🏐⚽️⚾️🎱🏉🎾 just hanging out everywhere.

In the last five to six years, I’ve felt that a Man needs to have a Band of Brothers out there watching his six, making sure he’s not slipping making sure he’s got his hands on the wheel with Jesus, family, friends, vocation and calling. In years past, I’d rely on my pastor, my brother and my old business partner amongst the half dozen or so. In the last three years, I can testify that number has grown by more than I ever expected. Sure, there’s guys on the outer rings of the circle that are there but shoot, they’re as close as some of my inner circle was in years past.

One of the greatest works of God I’ve seen in my lifetime has been the story of sweet Job, Grease Trap, Katie and their precious family. I know this sounds odd and believe me it’s not because of how I understand (which I don’t) how God saw fit to call Job home BUT how they loved US all so well through their pain. I am so truly blessed to call Grease Trap a friend. It has been truly beautiful to see the other F3 HIM love him and his family well through this Valley. While I yearn for more 3rdF in our group, I have been blind and failed to see how God had been brining it to us this whole time through our brother Grease Trap. Isn’t that how God works? He puts it right there in front of us we just have to gain perspective to see it.

Thank you all for getting out there when it’s humid and hot, when it’s cold and dark or when you smell like last night! This F3 thing isn’t about you or me, it’s about that guy at the office, at church or down the street that needs an Emotional Headlock, a group of men that are fighting for him and to start the morning off with three minutes of Burpees!


Strategy & Tactics

Date: 9-30-17

QIC: Edible Arrangement

PAX: Crawfish, Bagger Vance, Lemon, C-Lo (Memphis), Edison, Three putt, Foxtrot, Badboy, Deep Dish, Binary, Lothar (8 year old FNG), Blue Mule, Top 40

Decided to try out the Workout In a Box (WIB) – Stonewall Edition #2. Hambone turned me onto this a few weeks ago.

Just as a box has four corners, 4 areas of workout were identified (more less the 4 corners of Sevier Park). PAX were numbered off 1-4. Each PAX was responsible for mini Q’ing two exercises at their corresponding number/corner. As a group we ran to each corner and would do 2 exercises decided upon by each corresponding PAX’s corner before running to the next corner.  The goal was to always keep moving.

I took some ribbing about who was leading the workout and other ragging about delegation of authority, my day job, etc. I just found it easiest to explain that YHC was the morning’s Strategy and those Redpillers that showed would be the Tactics.

Warm up:

  • 10 Burpees to get the blood flowing
  • Run to top of hill/flagpole and circle up
  • SSH
  • High knees
  • Butt kickers
  • Windmills
  • BAC forward, BAC reverse, seal claps
  • Willie Mays
  • Good mornings

The Box / The Thang (in no particular order):

Corner 1:

  • Deep Dish: Diamond merkins, thrusters
  • Edison: Squat jumps, alt shoulder taps
  • Three putt: Pull ups, merkins

Corner 2:

  • Badboy: Lt Dans, wide merkins
  • C-Lo & Top forty: Cotton pickers, plank jacks
  • Badboy: Purple snakes

Corner 3:

  • Crawfish: Imperial walker squats, and something else
  • Foxtrot: V-ups, kamikazes
  • Bagger: Some sort of yoga thing

Corner 4

  • Lemon: Bear crawls, crawl bears
  • Binary: Hello dollies, hillbillies
  • Blue Mule: Man makers, flutter kicks

It should be noted that somewhere between Corner 1 & 2, Foxtrot and Top 40 broke off to do some butt/back stretches or something that sounded to be inspired by Sergio at the Green Hill’s Lululemon.

Additionally, Bagger’s spirit animal, the Crawl Bear, is a force to be reckoned with. I can attest to this as I write this bblast with no distal right middle finger.


  • Tempo merkins, Freddie Mercuries, box cutters, Ab ABC’s


  • Great to have C-Lo (F3 Memphis) out and his son (FNG Lothar – 8 years old) who joined us for some Mary and get the scoop on how F3 Memphis is growing
  • GrowRuck 11/17-11/18
  • F3 gear sign up
  • Prayers for those in TX, FL, Puerto Rico
  • Continued prayers for the Kemps

On the flip side,