Cap’n Merkin Strikes Again.
The Mothership: 48ish degrees with 100% chance of pain
F3 WELCOME & DISCLAIMER: Including what is the Mission of F3 | 5 Core Principles
CIRCLE OF PAIN:
- TURKEY TROT (clockwise, in motion) *run like a turkey, forwards* x 24 IC
- TURKEY TROT (counter-clockwise, in motion)*run like a turkey, backwards* x24 IC
FOLLOW ME…mosey, single file, to a sign near the bottom of the hill (.2 mile)…turn around and go back to Startex.
THA-THANG: Cap’n Merkinfest
- Flip Quarter
- Heads=Merkins x 25 IC or OYO
- Tails=Penny Hardaways, aka ‘Bobby Hurleys’ Memphis-style x 25 IC or OYO
- *YHC started with 1st coin flip. Stayed in center of circle. Led the PAX. Rotated in clockwise fashion allow each PAX the opportunity to Q an exercise. As new Q went to center and flipped coin the previous Q would step to perimeter of circle.
- After 4 flips YHC would lead the PAX on a mosey around the parking lot and return to circle for more flips.
- Rinse and Repeat until all PAX had their opportunity to Q.
- ALL IN ALL:
- Merkins x 175
- Penny Hardaways x 125
- YHC led PAX to nearby path
- Burpees x 24 OYO
- YHC led PAX on Indian Run up a steep hill
- Prisoner Squats x 24 IC
- YHC led PAX down the steep hill back to where Burpees were performed
- Hand Release Merkins x 24 OYO
- YHC led PAX on Indian Run down the steep hill to the bottom of the hill
- YHC led PAX on Reverse Indian Run, backwards up the hill (all PAX face South while the most Southern PAX faces North and runs up the hill to the front of the rear-facing PAX, at which point that PAX turns to face South; remaining PAX repeated, 1 by 1; returning to where Hand Release Merkins were performed
- Imperial Walkers x 24 IC
- MTN CLIMBERS (1:1) x 24 IC
- ALT SHOULDER TAPS x 24 IC
COUNT-OFF & NAME-O-RAMA:
12; Laettner, Rabbit, Photoshop, Pirtle, Bailout, Halpert, Lochte, O Positive (YHC) and 4 Willy Loman: Dry Rub (Louisville, KY), Trunk (Jackson, MS), Snowden (Charlotte, NC) and Red Rider (Birmingham, AL).
CIRCLE OF TRUST/BOM:
YHC challenged the PAX to think of what the 1st Thanksgiving must have felt like. Foreigners breaking bread with Natives. Do we feel like that with our own families. Let us not be hostile. Break bread in peace. Forgive. Share. Love.
What a treat it was to host 4 F3 Nation PAX form 4 different states. We covered the basics, fundamentals, mission and core principles were confidently recited by the PAX. And an epic, well-balanced, full body beat-down was delivered to one and all. 4 PAX earned their entry into Club 345: Halpert, Bailout, Photoshop and YHC, O Positive.
*3rdF ‘Bible Study’: Wednesdays at Einstein’s in East Memphis @ 0630
*Q Source Leadership Discussion: Fridays at Whole Foods in East Memphis @ 1130
*St. Jude Marathon: Run or Ruck for Micah #FightForMicah
THE MAN IN THE ARENA by Theodore ” O Positive” Roosevelt
“IT IS NOT THE CRITIC WHO COUNTS; NOT THE MAN WHO POINTS OUT HOW THE STRONG MAN STUMBLES, OR WHERE THE DOER OF DEEDS COULD HAVE DONE THEM BETTER. THE CREDIT BELONGS TO THE MAN WHO IS ACTUALLY IN THE ARENA *gloom*, WHOSE FACE IS MARRED BY DUST AND SWEAT AND BLOOD; WHO STRIVES VALIANTLY; WHO ERRS, WHO COMES SHORT AGAIN AND AGAIN, BECAUSE THERE IS NO EFFORT WITHOUT ERROR AND SHORTCOMING; BUT WHO DOES ACTUALLY STRIVE TO DO THE DEEDS; WHO KNOWS GREAT ENTHUSIASMS, THE GREAT DEVOTIONS; WHO SPENDS HIMSELF IN A WORTHY CAUSE; WHO AT THE BEST KNOWS IN THE END THE TRIUMPH OF HIGH ACHIEVEMENT, AND WHO AT THE WORST, IF HE FAILS, AT LEAST FAILS WHILE DARING GREATLY, SO THAT HIS PLACE SHALL NEVER BE WITH THOSE COLD AND TIMID *fart-sacking* SOULS WHO NEITHER KNOW VICTORY NOR DEFEAT.”
YHC leaves this here as a reminder on why we do what we do and the impact our actions have on our lives and the lives of those we hold dear:
Men should do hard things.
But, let’s face it-more often than not we don’t.
Men, with exception-albeit rarely-lack consistent fitness, meaningful male friendships and a defined purpose in our lives.
And we get hammered with life’s ups and downs and become complacent or just give up. We stop leading. We start thinking it’s just not worth the effort anymore. A hard truth is that an isolated man is a dangerous man-to himself, his family and to his community.
But we have 2 choices: Become the status quo or become High Impact Men (HIM).
So, let’s dig deeper into that. When men become the status quo-we become ineffective leading ourselves, our families and ultimately, our communities.
But for those who disrupt the status quo, what we call High Impact Men (HIM) become the strong anchors that our families and communities need.
So, where can men turn these days?
Take F3 Memphis as a good example.
With a proven track record of getting over 20,000 men across 20 states to step up into leadership roles, F3 Nation gives men a clear action plan to better themselves, physically, emotionally and spiritually.
Free work-outs are provided. Open to all men. Held outdoor-rain or shine, heat or cold. Peer-led. Always ending in a circle of trust.
But what makes it effective and transformational is that F3 delivers on its promises by being accessible, providing men the opportunity to lead and fail in a safe place with no judgment, pushing men to their limits while encouraging them to modify as needed, providing an opportunity to build a healthy community to develop genuine friendships with other men, all while respecting one another for our similarities and our differences.
And the end result is evidenced by the men who commit to the process, core principles and come prepared to do the work.
Their lives will reflect healthier bodies (inside/out), more meaningful male friendships and a defined life’s purpose.
And for that we can all celebrate.
Iron sharpens iron. Aye!?!?