Legs, Pull-Ups, Gender Reveal

THE SCENE: Blazing Saddle, mid 70s, cool breeze when we stepped out of the stables. 

F3 WELCOME & DISCLAIMER

I am not a professional, 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:

SSH, Squats, Imperial Walker, Daisy Picker, Finkle Swing,, Merkins. stretch legs. 

THA-THANG:

  • Mosey to stadium for 3 rounds of leg stuff. 
  • TABATA: Legs, three rounds at 20 sec per exercise, 10 sec rest
    1. Calf Raises
    2. Right leg squat  (single leg squats, alternate leg each rep)
    3. Left leg squat
    4. Jumping lunges
    5. Right step-up-jumps
    6. Left step-up-jumps
    7. Side lunges (alternating)
    8. Jump squats/bobby hurleys
  • Mosey to pullup bars: Partner up. 
    • 5 rounds:
    • P1/P2 alternate pullups for 2 min (Take turns doing 5 reps each, modify up/down). Aid by holding feet if necessary. 
    • p1/p2 do 1 min of Merkin variations. 
      • Merkins
      • Diamond Merkins
      • Dry Docks (handstands if you bad…)
      • Wide Merkins
      • Merkin-Fives w partner. 
  • Remaining time: Mosey back to startex: Deconstructed burpee circuit: two groups, line behind dumbbells. 
    1. 4 each arm: Single arm burpee-press (devil press) w 35 lb dumbell (modify: burpee)
    2. Squat jumps (Up: tuck jumps, down: squats)
    3. Groiners
    4. Merkins

Only had two min to finish this, we made it through 3 rounds. 

MARY: Nope. Not today. 

COUNT-OFF & NAME-O-RAMA

 8 Pax, Four Eyes on Q, Tomb Raider, Flipper, Rainout, Swipe Right, Roots, U-Rock, Woody

CIRCLE OF TRUST/BOM:

I am struggling a lot to stay focused on some big goals at work this month – they don’t have a deadline and no one is asking me for them, but if I don’t do them our company will suffer. Please pray for focus and that I would be able to say NO to others who ask for time so I can get these big pieces to fall into place. 

MOLESKIN:

Man, 2 min is a long time to do pullups. Great work pressing on and pulling hard. The stable pull up bars are a real treat. This is a fun group of HIM that are really in great shape. Beware PLC in a faithful Kiwanis members parking spot, I almost lost a leg. Also, thanks to the G-Town vactor truck for spraying everywhere to keep the dust down. Blazing Saddle air quality is top notch. Thanks to Tomb Raider for the leftover gender reveal towels? Learn something new every day. 

Dumb. Bells. Reverse Burpees

THE SCENE: Barracks: 73 and too humid.

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:

SSH, imperial walker, daisy picker, hillbilly, windmill, arm circles f/b, 

Each partner pair grab a weight, then mosey to pullup bars. Stretch legs and shoulders. 

THA-THANG:

With Partner: 

P1: 10 dips, 8 burpee pull-ups, 6 Reverse burpees (into handstand).

P2: 50 weighted squats, then flutter kick/plank to wait.

Perform two rounds each or stop at

Move weights to field. Line weights up on goal line, 1 weight per partner. Every 2:00, rotate to different weight. (I think we did 5 rounds at 2:30 each??? Maybe 4?)

P1: Broad jump. Make sure to load legs and explode to jump far. Go slow, jump hard. 

P2: One hand devil press with whatever weight your team has. 

Fireman carry: back and forth in grass next to concrete pad until 6:12.

Mary

Hollywood side dip, bicycle-v-ups (knee to opposite elbow, “imperial sleeper?”), hello dolly.

COUNT-OFF & NAME-O-RAMA

Nature Boy, Soybean, Shoestring, Hitch, Four Eyes

CIRCLE OF TRUST/BOM:

F3 is not a christian organization but some of the men who come including myself are Christian’s. Also, lots of leadership mater8al from the Bible and other Christian sources. When Paul wrote to the messed up.corinthian church, he doesn’t start w their “grosser sins…” But spends “three chapters on this topic: building interpersonal solidarity. Unless relationships are intact, all other resolutions and corrections will be reduced to rubble as arguments, disagreements and disrespect continue. Unity is foundational to everything else that God wishes to accomplish in his church.”

MOLESKIN:

50 is a lot more than 30, and two 30’s is more than 50.

ANNOUNCEMENTS:

KOTB at Sandlot tomorrow. Watch out. 

Barracks friday, merkins pullups til failure

THE SCENE: Barracks: nice weather for July. 98% humidity instead of 99. 

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:

SSH, imperial walker, daisy picker, hillbilly, windmill, arm circles f/b, 

Mosey warmup lap, stretch legs, grab a piece of sidewalk chalk, then mosey to pullup bars.  

THA-THANG:

Alternate rounds of 10 merkins, 10 SSH until you can’t complete 10 merkins straight. Run 1 lap (¼ mi).

Alternate rounds of 5 pullups, 10 squats until you can’t complete 5 pullups straight. Run 1 lap. 

Alternate rounds of 8 merkins, 10 SSH until you can’t complete 8 merkins straight. Run 1 lap. 

Alternate rounds of 4 pullups, 10 squats until you can’t complete 4 pullups straight. Run 1 lap. 

Alternate rounds of 6 merkins, 10 SSH until you can’t complete 6 merkins straight. Run 1 lap. 

Alternate rounds of 3 pullups, 10 squats until you can’t complete 3 pullups straight. Run 1 lap. 

Etc til time. 

STOP at 6:12 to return poles and take CMU’s back to startex. 

MARY:

5 hollywood side dips each side. 

COUNT-OFF & NAME-O-RAMA

Easily Amused, Crayfish, Toms, Peek A Boo, Big Top, Pirtle, Lodge, Tuco, Tomb Raider, Four Eyes

CIRCLE OF TRUST/BOM:

Work on providing vision and planning for others so that they can be successful. This is a part of leadership that I don’t think about often, I’ve been more of a doer than a planner so far, but doing more planning now and trying to be diligent to give others good plans to work from. 

MOLESKIN:

This sucked. Anything body weight “until failure” is pretty awful. Toms, sorry I couldn’t make it til 6:03 on that first set.

The Barracks

THE SCENE: Damp & warm
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH, imperial walker, daisy picker, hillbilly, windmill, arm circles f/b,
Pick up CMU’s, mosey to pullup bars, stretch.
THA-THANG:

Pull:
5 x (2 min rounds): reps are recommended, do 12, or 14 if you bad.
5 pullups
10 curls (count each individual rep)
10 bent rows
10 high pulls
10 aussie pull-ups (under dip bar)

Legs:
Repeat this circuit for 12 min:
20 CMU walking lunges ( 10 out, 10 reverse to return to pullup bars)
Partner up
P1: carry both CMU’s out 30 yd, then back.
P2: alternate 5 pistol squats each leg, then 10 squats.
When P1 returns, switch.

Push:
Place CMU’s at west goal line of field
With partner, move pole from ROTC pile to field.
Take turns flipping pole out for 45 seconds,
20 derkins with feet on pole,
flip pole back to where you started.
20 overhead press.

MARY:
No time
COUNT-OFF & NAME-O-RAMA
2 PAX: Hitch, Four Eyes (QIC)
CIRCLE OF TRUST/BOM:
Four Eyes & Hitch took some time to contemplate 2nd F over the years and into the future.
MOLESKIN:
Them logs are under-utilized
ANNOUNCEMENTS:

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.