THE SCENE: The temp is just above freezing but the the wind is cutting through you and let’s you know where you are exposed.
F3 WELCOME & DISCLAIMER
Circle up and discussed the F3 credo.
Run to the far end of the parking lot and back as a quick way to get the blood flowing.
30 SSH IC
15 Daisy Pickers IC
15 Imperial Walkers IC
Swimming has the individual medley (IM), swim all 4 strokes in one event. The F3 IM is 4 favorite F3 exercises done for a specific number of reps on a time interval. Exercises are Burpees, Merikans, Flutterkick, SSH. Start with 5 reps of each exercise.
- 1 Burpees OYO
- 1 Merikans OYO
- 1 Flutter kicks (2 is 1) OYO
- 1 SSH OYO
Start a new set every 1:30, add a rep until you get to 10 of each. If you fail to complete a set, sit that one out and jump in the next number.
Brick by Brick Shuttlerun (BBBS – aka Burpee Big Boy Sit-ups ):
First PAX does the shuttle run with brick to 3 parking spaces away and returns to grab another brick and then runs back. Remaining PAX are meanwhile in plank position or crab hold awaiting their turn and rotate between the two positions with each shuttle run. After PAX completes the shuttle run, either returning or delivering the brick to the spot three stalls away, he proceeds to perform:
R1: 15 Burpees, then falls in line in either plank or crab hold
R2: 15 BBS, then falls in line in either plank or crab hold
R3: 10 Burpees, then falls in line in either plank or crab hold
R4: 10 BBSs, then falls in line in either plank or crab hold
R5: 5 Burpees, then falls in line in either plank or crab hold
R6: 5 BBS, then falls in line in either plank or crab hold
Choose a partner. Both in plank position. Play Rochambeau (rock, paper, scissors) while in plank. Round 1: loser does 1 Burpee, winner does 1 Merikan. Stay in chillcut and play 10 total rounds, adding an additional Burpee/Merikan every round. In the event of a tie, both partners do Merikans.
Guitmo w/ a brick
5 rounds of laying on your 6 with legs up and brick overhead. PAXs take turns running around circle pushing down on all the other PAX feet.
COUNT-OFF & NAME-O-RAMA
4 PAX, no FNGs
CIRCLE OF TRUST/BOM:
Trust in God’s timing. Driving through a downtown area, where the lights are programmed correctly, if you go the proper speed then you don’t have to stop or hit your brakes. If you are going at the pace God has for you, life goes so much smoother.
Next time the IM is showing up, we will definitely start at 5 and work to 15 but the lower number of rounds lead to some great mumblechatter. Do not every play Rochambeau with Zima, YHC did burpees on 7 of the 10 rounds. Fugitive also was destroying Ragequit but Ragequit pulled out a W beating Fugitive during the last three rounds to coast at the end. Way to get stronger today!
The Crucible, 3/30:
Get ready for the Crucible, an event that will challenge the pax of F3 Memphis to come out the other side better MEN. On March 30, 2019, starting at the Old Forest, we’ll run to Blazing Saddle, stopping at three other AOs along the way. Read more here: http://f3memphis.com/crucible-2019
The inaugural F3 Memphis *EQUINOX CHALLENGE* is in full swing. There will be multiple tasks to complete by March 20. You can’t do it all at once, and you won’t be able to do it all on your own.
Read more here: http://f3memphis.com/f3-memphis-inaugural-equinox-challenge
Brew Ruck 2019, 4/27:
Get Brew Ruck on your calendar. This year, we’ll be making a loop and raising support for Alpha Omega Veterans Services, a local non-profit serving homeless vets.