Morg: Nips, Arms, CMUs

THE SCENE: The Morg: 33 degrees and steady breeze, some might say windy.

F3 WELCOME & DISCLAIMER

We are not professionals, you exercise at your own risk, you are responsible for your own well being, anything I say out here is merely a suggestion.

WARM-O-RAMA:

Partner up. Half runs to marker and back, while other half does (Dora-style, switching when group returns from run):  SSH, Windmill, Imperial Walker.

Circle up: Arm Circles. 10 burpees. World’s best stretch.

 

THA-THANG:

Need one CMU per pair of Pax. Mosey to playground/pullups.

  • TABATA: Partners do one round each of the following, 40 seconds on, 20 seconds rest.
    • Pullups, BBSU
    • CMU Curls, Wide Squats
    • Single Rows: Left, Merkins
    • Single Rows: Right, Squat Jump
    • High Pull, Shoulder Taps
  • Mosey to Picnic Tables (no CMUs): 11’s, dips and derkins. Flutter for six.
  • Mosey back to repeat TABATA.

MARY:

Flutter Kick, Side Dip 5xEach side. Repeat flutter and side dip, then flutter kick for 45 seconds to Endex.

COUNT-OFF & NAME-O-RAMA

Bootheel, Granola, Sleep Number, Commie, Rosetta Stone, Orange Julius, Mr. Wonderful, Carport, Four Eyes (Q).

CIRCLE OF TRUST/BOM:

From F3’s 43 Feet podcast: Argument/Persuasion: 1. Don’t get angry, 2. Seek to persuade, not to berate, 3. Assume you are not 100% right and allow yourself to make concessions. I have learned a lot about this through discussions with Pax recently.

MOLESKIN:

Wind, Cold, Shirtless Granola made for a nid tipply workout. T-claps to Granola and Mr. Wonderful for doing work with Goliath, the “extra” CMU. Also to Commie for carrying our partner CMU by hisssself for yours truly.

ANNOUNCEMENTS:

Whetstone: listen to the podcast, fill out the google form, wait for me to contact you.

Tabata Legs, side of arms, at the skatepark

 

THE SCENE: Sandlot, 40 degrees

F3 WELCOME & DISCLAIMER

We are not professionals, you exercise at your own risk, you are responsible for your own well being, anything I say out here is merely a suggestion.

WARM-O-RAMA:

Dora-style: SSH, Windmill, Imperial Squat Walker, Arm Circles, Arm Circles

P1 exercises while P2 jogs across lot and back.

All together: stretch legs. (note: this warm o rama format promotes chatter more than a typical cadence warmup. I’ll keep trying it). 

THA-THANG:

  • Mosey to rugby field with coupons. Retrieve CMU’s and place at top of hill. Mosey down to bleachers.
  • Pullup countdown:
    • 10 pullups, 10 merkins, 10 squats.
    • 10 curls, 10 overhead press, 10 bent rows.
    • 9, 9, 9.
    • 8, 8, 8. Etc
    • STOP at 5:55, stash CMU’s behind shipping container. Merry Christmas, The Sandlot.
  • Mosey to Skatepark
    • Legs Tabata: 40 seconds on, 20 seconds rest. Two rounds.
      • Pistols (alternate each rep)
      • Box jumps
      • Jump squats
      • Low-mid
      • Wide leg
      • Squats
      • STOP at 6:07

Mosey to endex.

 

MARY:

Side Dips. Flutter. Rinse/repeat. Gas Pumps.

 

COUNT-OFF & NAME-O-RAMA

Chioccetti, Mothballs, Soybean, Mama’s Boy, Jailbait, Captain Obvious, TOMS, Four Eyes

CIRCLE OF TRUST/BOM:

Listen to the podcast on Whetstone.

I’m reading through Daniel now. What struck me this time was that Daniel went to his friends and they prayed together for Daniel to be able to interpret the king’s dream. When God answered that prayer, Daniel was promoted and he took all his friends with him. Let’s be men who pray together and also rejoice together for God’s answers.

MOLESKIN:

We prayed this morning that @captain obvious’ nephew would get a good result from the doctor and not have to spend Thanksgiving in the hospital. C. Obv, thanks for sharing, and thanks for filling us in so we can praise the Lord with you for his goodness.

 

CMUs at the Shell

THE SCENE: Old Forest, 34ish degrees and breezy.

F3 WELCOME & DISCLAIMER

We are not professionals, you exercise at your own risk, you are responsible for your own well being, anything I say out here is merely a suggestion.

WARM-O-RAMA:

Dora: partners each do one round of 1. SSH, 2. Windmill, 3. Imperial Walker. While one partner exercises, other partner runs parking lot lap.

THA-THANG:

  • Carry CMU to Levitt Shell. Trade off with your partner as often as needed.
    • 1st intersection: squats for 6, then 10 together.
    • 2nd stop at gate: flutter kick for 6, then 10 together.
  • At the shell, CMU Bombs. Pick up where your partner leaves off, one partner runs to top of shell and back while other exercises w CMU:
    • B: 50 Block Burpees
    • O: 100 CMU Swings
    • M: one round each of alternating arm coupon merkins
    • B:  one round each of bicep curls
    • S: one round each of CMU Squats
  • Carry CMU’s back to startex, stopping again for squats and flutters to watch out for the 6.

 

MARY:

Guantanamo.

COUNT-OFF & NAME-O-RAMA

One and Done, Monk, Bartman, MIB, Sir Mix A Lot, Handsy, Teacher’s Pet, Bottomless, Jailbait, Altar Boy, Sparky, Four Eyes

CIRCLE OF TRUST/BOM:

Our history can be summarized in four phases: Creation, Fall, Redemption, Recreation. We are living in between Redemption and Recreation now, working out the implications of Redemption in our work, family life, faith, relationships, etc. The goal is to work toward the coming Recreation of all things at Christ’s return. We don’t wait passively. Our work is participation in the redemption of the world.

 

MOLESKIN:

Sparky is fast and put in a lot of work today with a little extra running and more than his fair share of CMU carrying. Great mumblechatter from the gang to keep everyone in high spirits despite the sucky CMU work at the Shell.

ANNOUNCEMENTS:

Soybean starting Bible Study 6:30-7:30am Wednesdays at Einsteins.

O-Positive leading q-source discussions at East Mem Whole Foods, Fridays.

Blazing Bombs

Newest AO: Blazing Saddle. Cold drizzle, 48 degreesish.

Disclaimer was disclaimed.

20 SSH, 20 IW, 15 daisy pickers, 10 merkins in cadence, 10 squats in cadence.

Tha Thang

Discuss APFT

Partner up:

timed 1 min AMRAP pushups.

timed 1 min AMRAP Army situps (then switch w partner)

Mosey to back of field.

BOMBS

50 burpees

100 overhead claps

150 merkins

200 BBSU (w partner holding feet, switch at will, no running)

250 squats

Early finishers take turns doing 5 burpees while partner rests, then switch til 6 is done.

Mosey to Tennis Courts (around the big sand trap, not through).

Mary

Flutter kicks, double dolly, shoulder taps.

Mosey back to startex, circle up: 15 Aquaman in cadence.

COUNT-OFF & NAME-O-RAMA
Cheesesteak, Gus, Soybean, Electron, Nature Boy, Toms, Flatland, Sparky, Pops, Slicnut, U-Rock, Proton, Four Eyes

CIRCLE OF TRUST/BOM:

The decision of how one will respond to Adversity (positively or negatively) must be made beforehand. The Joy-seeker is a Pro who uses Preparedness to get ready for the Adversity he expects and stay ready for that which he does not expect. In contrast, the Happiness-seeker is an Amateur who does not actively anticipate challenging Events, but instead tries to Control them when he finds them occurring in his midst.

.
MOLESKIN:
Sparky is very fast. Coffeeteria at West St Cafe was glorious. They even let Toms sub out cheesegrits for gravy on the biscuits. This new AO is very far from home so I won’t be there often, but it’s a great spot. Complete with horse statue.

Upside Down Quarter Pound

THE SCENE: The Berm (Sea Isle Park), 75 and Hoooooomid.
F3 WELCOME & DISCLAIMER:

  1. Welcome: I am not a professional
  2. You are participating at your own risk
  3. You are responsible for your own wellbeing
  4. You are here voluntarily, and you are not paying to be here
  5. Know your limits and do the best you can, all exercises can be modified and are only suggestions.


WARM-O-RAMA:

20x SSH, 20 Imperial Walkers, 10 Merkins in cadence, 10 Squats in cadence.

 

THA-THANG:
Mosey to field. Cones are placed at 25, 50, 75, 100yd. It was dark, cones were hard to find!

Sprint to the 25 and do 25 Merkins, run backwards to start. Sprint to the 50 and do 50 squats, backwards to start. Sprint to the 75 and do 75 Mountain Climbers, run backwards to start. Sprint to the hundred and do 100 SSH, backwards to start.

 

The Three Round Upside Down:

Form groups of three (we had one group of four).

Mosey to pullup towers. Half the groups do two rounds of max pullups each, with assistance. Just do as many straight as you can, then keep going with help til you can’t.

Other half of groups does assisted HandStand PushUps. One guy kicks up to handstand, two others catch a leg each and help him do HSPU. AMRAP til you are about to fall on your head, rotate through your group three times.

Flapjack.

 

I left my deck of cards on the bedside table, so modified Deck of Death to the following:

10x 8-count bodybuilders

10x diamond merkins

10x diaper change (leg/hip lifts)

10x jumping lunges

(perform circuit twice)

 

MARY:
10x Angle Grinder, 10x Double Dolly.

 

COUNT-OFF & NAME-O-RAMA
Beauty Shop, Flat Tire, Shoestring, Blart, Flatland, Veggie Tales, Snookie, Bouchet, Resener, Popeye, Beaker, Tomb Raider, Little Nicky, Payroll, Sno-Kone, Bruce, Geppetto, Shortboard, Shy Guy, Rapunzel, Four Eyes. FNG: Glee

CIRCLE OF TRUST/BOM:
Accountability. Make sure you are under it. Make sure people you respect know about the decisions you make that you don’t necessarily have to answer to.

MOLESKIN:
As prep for GrowRuck, a few men wore rucks for warm-o-rama and the Quarter Pounder. This was very hard, and rucks really turn easy SSH into veritable calf muscle murder. There was some chatter about this being a tough workout, and I agree. It was tough, but not spiteful. Wait til Shoestring gets a holt of ya.

ANNOUNCEMENTS:
Join the 3rdF channel. Sign up to help with reading tutoring at MAM. Put 9/15 on your calendar for a cleanup at a burnt-out house in South Memphis.

IronPax Week 2: CMU’s on CMU’s

THE SCENE: Old Forest: Buggy and Muggy. 75 and high humidity. I got bit by lots and lots of midtown’s finest skeeters.
F3 WELCOME & DISCLAIMER: Yes, especially instructions about not hurting our backs doing thrusters and swings.

WARM-O-RAMA:
SSHx15, IWx15, Daisy Pickerx15, Windmillx15, Mosey Lap.
THA-THANG:
This was the workout, per F3 Greenwood’s Iron Pax Challenge Week 2.

  • 8 min, as many rounds as possible of:
    • 25 reps
    • 25 yard out and back run
  • 2 min mandatory rest.
  • Round 1: CMU Thrusters
  • Round 2: CMU Curls
  • Round 3: CMU Swings (a la Kettlebell Swings)
  • Round 4: CMU ManMakers
    • Our CMU’s varied a lot. YHC made sure to get a gazelle CMU. Pirtle definitely had a clydesdale CMU. That sucker ain’t no joke.

MARY:
Nope.
COUNT-OFF & NAME-O-RAMA
16 PAX: Sir Mix A Lot, Handsy, ISS, Jailbait, Doc Hollywood, Teacher’s Pet, Dewey, Pirtle, Book It, Pastor Dodge, Sgt Minor, Bottomless, Four Eyes,  FNG’s: Jameis, Guinea Pig, Backhand.
CIRCLE OF TRUST/BOM:
Insert the WORD here.
MOLESKIN:
Bottomless and Handsy are crushing it with AOQ duties. Flags were unfurled, FNG’s were begloved and beblocked faster than they could say “side straddle what?” This workout was a total gasser. MAJOR props to our leaders in Memphis on this one, Slots and Bombay.
ANNOUNCEMENTS:
Thursday night, 8pm – 10pm, helping clean/prep at the Connect Language Center, 5340 Quince Rd. Fantastic opportunity to help World Relief carry out care for the oppressed from other nations as they seek to establish a new home here. See pre-blast or contact Four Eyes or Teacher’s Pet for more info.

Barracks Ruck: 2min | 4cards

THE SCENE: Barracks ruck workout. 77 and HUMID.
F3 WELCOME & DISCLAIMER:

Welcome: I am not a professional

You are participating at your own risk

You are responsible for your own wellbeing

You are here voluntarily, and you are not paying to be here

Know your limits and do the best you can, all exercises can be modified and are only suggestions.

WARM-O-RAMA:

Without ruck:
400 m jog,
10yd But kickers down and back,
High knees down and back,
Bear crawl down,
World’s greatest stretch back (the Handsy stretch, as named by GoRuck)

THA-THANG:
Ruck up. Ruck to track, perform 4 cards. Ruck for 2 min, flip 4 more cards. Repeat til time.

Number cards, count as shown. Face cards, 10 count.
Hearts- flutter kicks holding ruck over chest.
Clubs. Squats w ruck on back.
Diamonds. Ruck overhead press.
Spades. Ruck Merkins.

For every ACE, do all of the following:
10 overhead lunges (holding ruck overhead).
5 ruck swings.
10 squats w ruck in front mount.
5 ruck to shoestrings (ruck V-Ups).

We performed 36 cards in all, 3 of which were Aces.

CIRCLE OF TRUST/BOM:

I cannot remember what we discussed…However, here’s what’s on my mind: Mission helps us put in perspective a lot of the difficulties and suffering we will encounter. Humility allows us to lay down our own definition of success and get about the Mission. Faith empowers us to pick up the tasks related to the Mission and really fully engage, trusting that the long term outcome will be worth it (See Hebrews 11:13-16).

MOLESKIN:
This was probably my favorite “partner” workout to date, being paired with Nature Boy. He hadn’t been to the Barracks before and remarked on the layout, the beautiful yet simple pullup and dip bars. It’s a fantastic place. The new track is beautiful. Nature Boy was a great companion on this duo workout. Great to hear updates about his brother being in town. He is going to be a beast at GrowRuck.

ANNOUNCEMENTS:
Get ready for CSAUP sims to prep for GrowRuck…!!!!!!! Pay your deposit $$$$$

Iron Hulk’s Tire Dora

THE SCENE: 75 ish, sticky. Dew errrrwhere.
F3 WELCOME & DISCLAIMER

Yep. Good work @bookworm. 
WARM-O-RAMA:

10xSSH, 10x Willie Mayes Hayes (side to side knee bends, very helpful after @bottomless destroyed us with burpees yesterday), 10xSSH, 10xIW, 10xSSH, 10xDaisy Pickers.

THA-THANG:
Mosey to numbered parking lot (~.25mi) for Iron Hulk. Ratio of 1:4, in cadence merkins to in cadence air shoulder press. We Merked 1, we pressed 4, then 2:8, up to 5:20. FEEL THE BURN.

Mosey around Union Ave up exit ramp to Hollywood, back to parking lot at Avery and Hollywood.

We undid our Iron Hulk back down from 5:20 to 1:4. Good stuff.

Mosey back to startex.

Mosey to Rugby Field, grab a big tire.

3 Pax exercised Dora style while 2 ran around the nearest field goal post.

As a group, we did: 150 Box (Tire) Jumps, 200 Dips, 50 Flips (with three Pax on the tire for each flip).

Mosey to Startex.

MARY:
10xFreddy Mercury, 10x Groiners (@Sir Mix A Lot : “MFG’s”), 35x Imperial Walkers to end our time.

COUNT-OFF & NAME-O-RAMA
5 Pax, No FNG’s: Bookworm, Costello, Old Man Hitch, Crayfish, Four Eyes
CIRCLE OF TRUST/BOM:
Bookworm shared about his grandfather’s death and how it is hard to lose someone we know well, and also hard to lose someone we wish we knew better. His grandfather pastored a church for many years in Binghampton, where Bookworm is now an active community servant. Let’s be on the lookout for ways to build our own family relationships, to honor the legacy of those before us, and to offer opportunities/challenges for others to strengthen their families as well.
MOLESKIN:
The Sandlot keeps delivering. Hills, Tires, perfect mile loop, pullup bleachers….the hits just keep coming. A veritable Michael Jackson. I noticed that somehow after I was covered in grass clippings, Old Man Hitch was perfectly clean. No tire marks on his arms. No. Grass. Anywhere.
ANNOUNCEMENTS:
Sign up for GrowRuck!!!!!

Look for upcoming Ruck Sim dates….

NEVERLAND Nitro 44’s

THE SCENE: “neverland,” new rockin AO far from midtown. 76 and the air was nearly digestible. 11 men, three sets of 11’s, nitro coffee at Crave. 
F3 WELCOME & DISCLAIMER:

Welcome: I am not a professional

You are participating at your own risk

You are responsible for your own wellbeing

You are here voluntarily, and you are not paying to be here

Know your limits and do the best you can, all exercises can be modified and are only suggestions.

WARM-O-RAMA:

20x SSH, 20 Imperial Walkers, Arm Circles 10 front 10 back (holding lunge position), 8 Merkins in cadence, 6 Squats in cadence.

 

THA-THANG:
This is mostly borrowed from a Knoxville workout I posted to on one of the coldest days of the year. Things have gotten sweatier since then.

 

11’s: box jumps and merkins (nothing in between). Plank variations for six.

Partner of similar size, partner carry from playground to flagpoles and back.

 

11’s: Burpees and big boy sit ups. Nothing in between. Flutter for six.

10x Flutters in cadence.

Bear crawl inchworm through two rounds of 11 PAX.

 

11’s: dry docks and lunges, pulling Sue the Log from one end of parking lot to other. Pull Sue as many or few times as you want.

 

MARY:
25x Freddy Mercury.

COUNT-OFF & NAME-O-RAMA
11 Pax, 2 FNG’s: Shoestring, Smee, Bruce, Woodpecker, Soybean, Tool Time, Anklet, Zima, Hitch, Tiger Lilly, Four Eyes

 

CIRCLE OF TRUST/BOM:

God loves us, doesn’t get frustrated with us the way we get frustrated with ourselves. My son has been trying for so long to pull his own pants up and can finally do it without getting them uncomfortably twisted. I watch, I love him, I do not think less of him. When I forget to calculate closing costs for selling my house or make other make other mistakes, God does not love me less. Rest in that love.

MOLESKIN:
Really wasn’t trying to hold your hand, @tigerlilly . Welcome, and see you at GrowRuck….

@smee , fantastic work. Hope you’ll keep posting, for the workouts or the nitro coffee.

Neverland is a cool place.

ANNOUNCEMENTS:
Get ready for CSAUP sims to prep for GrowRuck…!!!!!!! Pay your deposit $$$$$

RUINS rush of blood to the head

THE SCENE: “The Ruins,” aka Spaghetti Warehouse/Tom Lee Park. Muggy, 78 degrees, loads of dew and water sprinklers.

F3 WELCOME & DISCLAIMER:

  1. Welcome: I am not a professional
  2. You are participating at your own risk
  3. You are responsible for your own wellbeing
  4. You are here voluntarily, and you are not paying to be here
  5. Know your limits and do the best you can, all exercises can be modified and are only suggestions.


WARM-O-RAMA:

20x SSH, 20 Imperial Walkers, Arm Circles 10 front 10 back, 10 Merkins in cadence, 10 Squats in cadence.

 

THA-THANG:
Mosey down BIG STAIRS to Tom Lee Monument. Flutter kick for six.

With partner, must get 100 box jumps and 50 derkins. Flutter for six.

Run fast to pull up bar tower.

With partner, get 40 burpee box jumps (on retaining wall) and 40 pullups. You can get help with pullups! Timber, @old man hitch

Run fast to monkey bar tower.

Conveyor belt: “derkin walk” along retaining wall, then do monkey bars. Some expressed 5th grade monkey bar memories more fondly than others.

Run fast to bottom of Beale street landing “hill.” Flutter kick for six. Partner carry to top (switch as often as needed) Wheelbarrow down with partner (switch as often as needed).

Find the concrete arch in the splashpad area. “derkin walk conveyor belt,” run to other end.

Mosey back to startex for Mary (see below). Fast up the steps.

MARY:
ab/core exercises: HW Side crunch x10 each side (at base of steps).

COUNT-OFF & NAME-O-RAMA
Teacher’s Pet, Sir Mix A Lot, Tom’s, Soybean, Woodpecker, Hitch, Ramen, Four Eyes

CIRCLE OF TRUST/BOM: Joel 2:12-13
It’s good to be reminded that God heals brokenness that we can’t heal. He will fix everything in his timing.

“Yet even now,” declares the Lord,
“return to me with all your heart,
with fasting, with weeping, and with mourning;
13     and rend your hearts and not your garments.”
Return to the Lord your God,
for he is gracious and merciful,
slow to anger, and abounding in steadfast love;
and he relents over disaster.

 

MOLESKIN:
THE RUINS ruined many a man this morning. Apparently having your head below your body is tougher than YHC expected. It was very hard. The pull up station, monkey bars, hills, stairs, etc lend themselves to at least 9,876,543,219 more variations of workouts we could do there.

ANNOUNCEMENTS:
Look out for CSAUP Ruck Simulation coming soon…

Sir Mix A Lot is Q’ing the next Ruins workout on 7/19…..