smoked shoulder

THE SCENE: Overton. Cool, 66 degrees, some would say “dewey” weather.
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:

10x SSH, 10 Imperial Walkers, daisy pickers, hillbillies, windmills, 10 Squats in cadence, stretch.

THA-THANG:

Mosey .25 mi toward nearest golf hole.

Jack webb til 6 is in (1 to 4 ratio of spidey merkin to shoulder press, rounds 1-5)

Mosey .25 to end of tree line near hole.

Merkin twist. Til 6.

On 2:00 rounds, then 20 sec. rest. Run from hole to green.

  1. Run, then burpee til time.
  2. Run, then one-arm-plank til time.
  3. Run, then merkin til time.
  4. Run, then Nolan ryan til time.
  5. Run, dry dock til time.
  6. Run, then Orphan Annie’s til time.
  7. Run, then knee-merkin til time.
  8. Run, then Overhead clap til time.

Mosey .25 back

Jack webb (rounds 6 – 10)

Mosey .25

MARY:
rotate 10 flutter, 10 gas pump, 10 APFT BIG BOI til all in.

COUNT-OFF & NAME-O-RAMA

Bottomless, One and Done, Jailbait, Teacher’s Pet, Doc Hollywood, Monk, MIB, Dewey, Bailout, Duke Silver, Scout Team, Goose, Four Eyes.

CIRCLE OF TRUST/BOM:
I had two cousins to commit suicide on June 7 and June 9 after battling mental health issues for years. When those around you seem to lack a sense of purpose, encourage them to take action to get help or to act on their God-given abilities. I am thankful for F3 and how it is encouraging me and others to focus on their gifts and put them to use.

2 corinthians 5:1-4

For we know that if kthe tent that is lour earthly home is destroyed, we have abuilding from God, ma house not made with hands, eternal in the heavens. For in this tent nwe groan, longing

to oput on our heavenly dwelling, if indeed by putting it on1 we may not

be found naked. For while we are still in this tent, we groan,

being burdened, not that we would be unclothed, but that we would be further clothed, so that what is mortal pmay be swallowed up by life.

MOLESKIN:
Welcome to Brody Wamble, F3’s newest. AKA “Duke Silver”

Be on the lookout for Next Door complaints about questionable golf course activities.

Remember, “one cannot wax off until they have first, in fact, waxed on.”

APFT Study Session: Sandlot

THE SCENE: Humid, 70.
F3 WELCOME & DISCLAIMER Done did it. 
WARM-O-RAMA:

25 SSH, 10 Imperial walkers, 10 daisy pickers, 10 hillbillys, 10 windmills. Stretch.
THA-THANG:
To prep for the (outdated, yet still really freakin hard) Army Physical Fitness Test this friday at the barracks, we “studied” for it by doing three rounds of the following:

  • 1:00 AMRAP situps (feet held by partner, fingers interlocked behind head)
  • 1:00 AMRAP merkins
  • Run 1/2 mile.

Early finishers perform 10 squats, 20 flutter kicks, 30 overhead claps til all in.

MARY:
We did 20 more APFT situps, because that’s going to rock all our scores.
COUNT-OFF & NAME-O-RAMA
13 Pax: FNG Confessions, Chioccetti, Bottomless, Costello, Teacher’s Pet, Sir Mix A Lot, Hot Melt (from away), Crayfish, Altar Boy, Handsy, Rusty (from away), MIB
CIRCLE OF TRUST/BOM:
Be intentional. Bump into people you see but don’t know, and reach out to those you love but don’t see. Send a text. write a note. Happen to others, don’t wait to drift away from old relationships.

MOLESKIN:
Running with Altar Boy never gets “old.” Haha. “Old.”  (that dude is real fast).
ANNOUNCEMENTS:
5/25!!! Remembering those who serve, and a big transition for F3 Memphis.

BEASTWEEK: Ramada Ciabatta Tabata

THE SCENE: The Levee, about freezing.

 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:

10 SSH, 10 squats in cadence

10 SSH, 10 Merkins in cadence

10 SSH, 10 windmills

20 burpees on your own.

THA-THANG:

30 min Tabata Set:

Leg set: 10 min. Do each, then each in reverse.

Squats

Jump squats

Box jumps

Jumping lunges

Pistol squats

Chest set:

Knee merkins

Dips

Irkins

Merkins

Derkins

Burpee set:

Burpees

Burpee jacks

One leg burpees

Tuck jump burpees

Box jump burpees

MARY:
20 flutters, sprint 25 yards. 20 shoulder taps, sprint 25 yd, repeat with Dying Cockroach, sprint, Hello Dolly, sprint, LBC’s, sprint, end with Crunch Frog.

COUNT-OFF & NAME-O-RAMA
20 Total PAX: Captain Obvious, Wide Right, Halpert, POPS, MoneyBags, Hello Kitty, Wachita, Snowman, Woody, Kudzu, Dial Up, 1040, Black Diamond, C-Lo, Coach K, Pronto Pup, Slicnut, Four Eyes, FNGs: Shichon and Cubbie

CIRCLE OF TRUST/BOM:
Is my goal to be comfortable, or to be fulfilled? How do I model that for my family?

Am I moving toward comfort for myself, or for others?

Am I moving toward fulfillment for myself, or am I working so that others might achieve fulfillment?

MOLESKIN:
Very glad there were no injuries despite all the jumping on things. Men worked hard.

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 $$$$$