Misc Mile and Stretching

THE SCENE: It was a pleasant mid 40s out – although Flobee showed up in a full ninja mask.

F3 WELCOME & DISCLAIMER yep

WARM-O-RAMA:

Started with SSH while Sleep Number pulled into the parking lot on two wheels.

20 SSH IC

20 Daisy Pickers IC

20 Imperial Walkers IC

THA-THANG:
At  this point Sleep Number confessed to showing up due to the comment about a light beating. Q corrected PAX and said little not light

Run a 1/4 mile loop

25 Squats IC

Run a 1/4 mile loop

20 Dips IC

Run a 1/4 mile loop

15 Merikans

Run a 1/4 mile loop

10 Burpees OYO

MARY:
Mosey to the gazebo and perform 15 min of stretching holding each stretch for one minute.

COUNT-OFF & NAME-O-RAMA
8 PAX with one being an FNG named “Beef Log”

CIRCLE OF TRUST/BOM:
Discussed a little of the Freed to Lead and how the 2F is the glue that keeps us coming back.

MOLESKIN:
The mumblechatter was great today. Nothing inspires me more than hearing each other talk crap to one another then turn around to grab the 6.

ANNOUNCEMENTS:
Check Slack

Not a professional. Need to live like one.

THE SCENE: gloomy 35 degrees. When will we see the Sun???

Playground of Dreams! Unfortunately the playground was closed. YHC had planned a nice little Pull-up/merkin routine. Will tuck it away for next time!

5 eager PAX ready to work in this dark, depressing, January day. Flobee was running around in an attempt to warm up. There is a reason its called the WOR.
F3 WELCOME & DISCLAIMER

Disclaimed. Not a professional.
WARM-O-RAMA:

Windmills IC 15

Daisy Pickers IC 15

Imperial Walkers IC 15

Hillbillies IC 15

Big arm circles IC (Forward and reverse)

THA-THANG:

Mosey lap around the park.

4 Cones:

Bear Crawl to cones up and back.

Crab walk to cones up and back.

Lunge walk to cones up and back.

4 stations: 

100 Body Squats.<——Zima and TL made sure proper form was executed by all. 

75 Overhead press with the CMU

50 American Hammers (2 is 1)

25 Tricep Extensions with Kettlebell

Rinse and repeat.

MARY:

BBS  IC 25

WWI Situps 20

LBC IC 15

Plank 60 seconds.

COUNT-OFF & NAME-O-RAMA
5 Pax; 0 FNG. Flobee, Tiger Lily, Zima, Fugitive, Orange Julius (QIC)
CIRCLE OF TRUST/BOM:
“You have to perform at a consistently higher level than others. That’s the mark if a true professional.”—Joe Paterno

In each of our chosen fields or occupations, there comes times when we want to settle for less and not perform at our best. That’s represented in our own daily routines as well as in our work life.

It can be really tough to get out of a nice warm bed to go outside in the dark, cold gloom and workout. But we do it because we know deep down we are going to be better for it. We will have better health both today and in the long term, more energy, will accomplish more and that’s just the physical aspects not to mention the camaraderie and support we share with our brothers.

In our work lives we can often find ourselves not wanting to live up to our full potential. Its easy to take care of people, clients, customers, patients, etc. when they are appreciative, courteous, respectful, not demanding or demeaning. But what about those we really wish we didn’t have to see or talk too? What about those that we wish would just take their business elsewhere? Do we live up to our professional standards and “make that phone call” or “have that meeting?” That challenge is always going to be there.

MOLESKIN:

Tough and gritty group this morning!

ANNOUNCEMENTS:
VAPE session tonight. See Slack for details.

Trying to Snap Zima’s Other Achilles

THE SCENE:
More Januaryer that it’s been all year.  I was expecting the 2nd post of Megadoodoo and the first post of an FNG I’ve been working on for several months.  I received neither.

F3 WELCOME & DISCLAIMER
Given.

WARM-O-RAMA:

I had a little trivia game prepared as an F3 primer for the guys that didn’t show.  I informed the PAX that the Warm-o-rama would consist of 6 exercises, each of which would be a set of 10 burpees.  However, a correct answer to a trivia question for each one would result in changing that burpee set to a more standard warmup exercise.

Question 1:  What is the mission of F3?  Correctly answered as a group effort by No Fuego, Tiger Lily, and Wall Builder:  “To plant, grow, and serve small workout groups for the invigoration of male community leadership.”  Reward:  SSH x20

Questions 2-6:  Name one of the 5 core principles of F3. All were correctly answered by various members of the group, with all participating.  Rewards:  Daisy Pickers x15, Imperial Walkers x15, Windmills x15, Hillbillies x15, Little Arm Circles x10 (each direction).

THA-THANG:
Suicide B.O.M.B.S.  Cones were placed at 15, 30, and 45 yards.  PAX partnered up.  One performed an exercise while the other ran a suicide.

Exercising partner:
50 Burpees
100 Overhead Claps
150 Merkins
200 Big Boy Situps
250 Squats

Running partner:
Run to cone 1 and do 1 rep of the same exercise that partner is working on.  Run back to start point.
Run to cone 2 and do 2 reps. Run back to start point.
Run to cone 3 and do 3 reps. Run back to start point.
Flapjack with partner.

MARY:
Nope.

COUNT-OFF & NAME-O-RAMA
5:  Choker (QIC), No Fuego, Tiger Lily, Wall Builder, Zima

CIRCLE OF TRUST/BOM:
Parenting is a very important job.  But a parent’s most important job is to live like the adult that we wish our children to become.

MOLESKIN:
Last time I Q’d this workout, Zima’s achilles asploded.  Apparently he’s been drinking his ensure since then, and further injury was avoided.

Flobee woke up late, but did the right thing by Starsky-ing at Crave.

Megadoodoo and my supposed FNG will rue the day they fartsacked my Q.

ANNOUNCEMENTS:
QSource lunch, Fridays at East Memphis Whole Foods.

V.A.P.E. next Tuesday night. See preblast.

Post Tide Therapy with CMUs

THE SCENE:
Calm and  60 F

F3 WELCOME & DISCLAIMER
Provided

WARM-O-RAMA:
Side straddle hops x 30
Daisy pickers x 15
Imperial walkers x 15
Arm circles x 15 (forward and reverse)
Stretching

THA-THANG:
Five cones were setup in the parking lot.  PAX were instructed to bear crawl with CMU.  PAX stopped at first cone and did 15 merkins.  PAX bear crawled to next cone and did 15 big boy sit-ups; rinse-and-repeated to the next two cones.  PAX returned to staring point by doing lunges with CMU to first cone 15 curls; lunged to the next cone and did 15 little baby crunches.  This was rinse-and-repeated to the next two cones.

PAX moseyed to pavilion and did 15 irkins, 15 nolan ryans, and 15 derkins.  PAX moseyed back to the cones in the parking lot.  PAX bear crawled with CMU to first cone and did 15 carolina dry docks; bear crawled to next cone and did 15 freddy mercury’s.  This was rinse-and-repeated to the next two cones.  PAX returned to staring point by doing lunges with CMU to first cone and did 15 monkey humpers; lunges to next cone and did 15 flutter kicks.  This was rinse-and-repeated to the next two cones.  PAX moseyed to pavilion and did two sets of 15 dips and 15 box jumps.  PAX moseyed back to the parking lot and began Mary.

MARY:
PAX did a dealer’s choice of mary which included flutter kicks, partner feet throws, american hammers, ABCs, star gazing, and stretching.

COUNT-OFF & NAME-O-RAMA
Four PAX posted:  Zima, Rage Quit, Tree Hugger, and Tiger Lilly

CIRCLE OF TRUST/BOM:
Q discussed spiritual reading goals including reading through bible in one-year and ready Mere Christianity by C.S. Lewis.

MOLESKIN:
None

ANNOUNCEMENTS:

None

Lazy Doras – again – because men choose to do hard things

THE SCENE: A drizzling 47° at the shiniest AO in F3Memphis

F3 WELCOME & DISCLAIMER: yeppers

WARM-O-RAMA:
Standard-ish Zima WOR here:
SSH IC x50
Daisy Pickers IC x15
IW IC x15
Arm circles IC x10 (+ reverse)

THA-THANG:
Modified Dora 1-2-3s aka Lazy Doras. Again.

Partners performed 100 Merkins, 200 LBCs, & 300 Squats as a team. While P1 starts with 10 Merkins, P2 planks, then switch. Continue switching between Merkins and plank until 100 total Merkins reached.

Next, while P1 does 20 LBCs, P2 performs a 6″ leg hold until P1 is finished, then switch. Continue switching until all 200 LBCs are completed.

Finally, P1 does 25 squats while P2 does squat hold, then switch. Continue switching until 300 total squats are completed.

Finished with rounds consisting of of 25 dips, 25 Carolina Dry Docks, and 25 Step-ups (five rounds).

MARY:
About a minute of Hurricane Hoedowns (which is about a minute too long)

COUNT-OFF & NAME-O-RAMA
Fugitive, No Fuego, Ragequit, Tiger Lily, Zima (QIC)

CIRCLE OF TRUST/BOM:
22 Do not merely listen to the word, and so deceive yourselves. Do what it says. 23 Anyone who listens to the word but does not do what it says is like someone who looks at his face in a mirror 24 and, after looking at himself, goes away and immediately forgets what he looks like. 25 But whoever looks intently into the perfect law that gives freedom, and continues in it—not forgetting what they have heard, but doing it—they will be blessed in what they do.” James 1:22-25

F3 is a constant reminder that if we don’t continue to do what we know we need to – posting, in this case – that our fitness and eventually our health will be negatively affected. Likewise, we know what we need to do to feed our spiritual lives – what we need to do to insure we are equipped to handle the struggles we all face – but if we choose to to ignore doing the right things, we will miss out on the blessings that come with dedication.

Do the hard things, but physically and spiritually – make the choice to attack your weaknesses and make them your strength every day. 

MOLESKIN:
Props to Tiger Lily for always choosing to do hard things – he’s rucking home from work this afternoon (~18 miles) then posting at 3AM to help lead the Gorlick SIM tomorrow. Beast mode.

ANNOUNCEMENTS:
None, but YHC encouraged everyone to train their minds and bodies constantly to be better.

Squat Mile and 21s

THE SCENE: 53 degrees and presently warm out for a beat down
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

30 SSH IC

20 Imperial Walkers IC

21 Daisy Pickers IC

10 Big Arm Circles IC Each Direction
THA-THANG:
Today’s workout was broken up into two phases:

Phase One:

  • 400 m run
  • 25 squats IC (hold Al Gore every time a car drives by)

Repeat four times

Phase Two:

  • 21 walking lunges OYO (hold Al Gore  every time a car drives by)
  • 21 Merikans  OYO (hold plank every time a car drives by)
  • 21 BBSU OYO (hold 6” every time a car drives by)

Repeat until you make it across the parking lot (length wise). Each PAX completed this in four rounds.

Three rounds of 21 dips in the gazebo to finish off Phase Two.

MARY:
Just enough time for a round of 7 to 1 Hurricane Hoe-Down

COUNT-OFF & NAME-O-RAMA
5 PAX & no FNGs

CIRCLE OF TRUST/BOM:
Discussion about the importance of entering situations without your guard up. YHC did have his guard up yesterday and was pleasantly surprised by the warm reception he had despite his guard being up.

MOLESKIN:
Great coffeteria with great conversation at the best coffeeteria in all of the F3 Nation.

ANNOUNCEMENTS:
2F event tonight at the Phattest of all Pats casa. See slack for more info.

Insanity!

THE SCENE:

The absolute worst kind of cold… the windy kind.

😑

F3 WELCOME & DISCLAIMER

Done sauce.

WARM-O-RAMA:

SSH x10

123 touch-the-deck x10

Quick Feet/High Knees (30sec each)

Quick Feet/High Knees (30 sec each)

Daisy Pickers x10

THA-THANG:
YHC received a set of Insanity workout DVDs as a gift from a homey. Did the Fit test at the beginning of the series to get the feelers it. It sucked. Hated it.

We’re doing it.

The fit test consisted of the following eight exercises AMRAPed for one minute at the most insane rate of speed one can muster with one minute of rest in between.

  • Switch Kicks
  • Squat Jacks Jacks (SSH with a squat added. not to be mistaken with Smurphjacks)
  • Power knees
  • Tuck Jumps
  • “Around the World” broad jump
  • Suicide Jumps (pretty much a merkinless burpee)
  • Merkin Jacks
  • Low-Plank Oblique (stationary Peter Parkers)

PT2:

Next PAX partnered up. Partner 1 performed AMRAP offset merkins with CMU while partner 2 moseyed to the amphitheater stage to knock out 10 BBSU and return to flapjack. Rinse n Repeat using CMU Overhead Press.

PT3:

Bearacides

Bearcrawl 20 yards/Crawlbear back

Bearcrawl 15 yards/Crawlbear back

15 yards

5

… You get it.

MARY:
V-ups x15

Hello Dollies

some other stuff. I can’t remember it all. 🤔

COUNT-OFF & NAME-O-RAMA
Zima, Fugitive, Ragequit, Tiger Lily, Souja Boy

CIRCLE OF TRUST/BOM:
The Man in the Arena

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, 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 souls who neither know victory nor defeat.

Colossians 3:22-24

Bondservants, obey in everything those who are your earthly masters, not by way of eye-service, as people-pleasers, but with sincerity of heart, fearing the Lord. Whatever you do, work heartily, as for the Lord and not for men, knowing that from the Lord you will receive the inheritance as your reward. You are serving the Lord Christ.

MOLESKIN:
Nice meeting Fugitive. Always love it at Neverland! shiniest AO in Memphis, hands down.

YHC hates the new WordPress editor.

Alright, let’s go get some of that nitro cold brew, boys!

ANNOUNCEMENTS:
None sauce.

Next Exercise: Step Ups

THE SCENE: Chilly morning at Neverland
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

To start  the workout, we mossied through to park to where there was a small tree that had blown down a week ago. We conducted a small service project relocating the pieces of the tree to the parking lot to allow someone to grab it for firewood easily.

Next, we moossied to the gazebo were we did some squats, lunges and imperial walkers to warm up our legs and core.
THA-THANG:
Today’s worked will be a lot of step ups using the bench at the gazebo. We did the following:

  • 50 Step Up – OYO
  • 10 V-Ups -IC
  • 50 Step Up – OYO
  • 10 BBSU – IC
  • 50 Step Up – OYO
  • 10 Flutter Kicks – IC
  • 50 Step Up – OYO
  • 10 Pickle Pounders – IC
  • 50 Step Up – OYO
  • 10 Hello Darling – IC

Rinse and repeat, then moossy which was difficult after the 500 step ups.

COUNT-OFF & NAME-O-RAMA
6 PAX & no FNGs
CIRCLE OF TRUST/BOM:
Discussed being patient and waiting on God’s timing. Some many times, we try to force things but when we wait on God his plan and timing far exceed anything we could imagine. For me this looked like me trying to plan my next billet or job in the Navy. Everything I was able to come up with had me away from my family for a year. I then left it up to God and now I’m scheduled to go the perfect job for my career next with my family back in Washington state.
MOLESKIN:
YHC promised if anyone wasn’t sore following this workout he would do 25 burpees. Although he expected everyone’s quad to be sore, almost nobodies were. However, everyone had soreness in their calves as a result of this or other CSAUP activities so no burpees were performed.

Well that sucked.

THE SCENE:

The Land of Never: 54 degrees with 100% chance of gloom

F3 WELCOME & DISCLAIMER: Including what is the Mission of F3 | 5 Core Principles

CIRCLE OF PAIN:

  • CAROLINA DRY DOCKS x 14 IC
  • OVERHEAD CLAPS x 14 IC
  • PENNY HARDAWAYS (just like Bobby Hurleys but different name) x 14 IC

THA-THANG:    B.O.M.B.S. RUN (PART 1)

B=8-ct Body Builder (5)
O=Draw letter O while laying on back (10)
M=Mtn Merkin (15)
B=Burpee (20)
S=Squat (25)

  • .25 miles in=All In…perform B.O.M.B.S.
  • Resume run.
  • .50 miles in=All in…perform B.O.M.B.S.
  • Resume run.
  • .75 miles in=continue run then Bear Crawl/Crawl Bear up steep hill
  • Endex with walking wounded

THA-THANG: FIELD OF MISERY (PART 2)

  • PAX all lined up on line
  • PAX Bear Crawl 50 yards W to E
  • Whenever Old Ballz (YHC) yelled ‘Old Ballz’, PAX would stop dead in their Bear tracks and perform Merkins x 10 OYO
  • Upon reaching E marker, PAX returned to W startex by performing Bear Crawl 360 (exactly as it sounds…bear crawl rotating 360 degrees while moving E to W)
  • PAX crawled 100 yards and performed 100 Merkins

MARY:

  • FLUTTER KIX x 14 IC
  • BOX CUTTER (Build the box) x 14 IC
  • BOX CUTTER (Open the box) x 14 IC
  • STAR GAZER x 14 seconds IC

COUNT-OFF & NAME-O-RAMA:
6; Fugitive, Backseat, Tiger Lily, Ragequit, Zima and O Positive (YHC).

CIRCLE OF TRUST/BOM:

YHC cited COT from Bruce Wayne earlier in the week that left an impact on him, personally so YHC wanted to share it today:

Paraphrase: Real brothers walk with you when the rest of the world walks on you.

YHC challenged himself and the PAX to be an encourager to someone in need today, this week, often.  Be intentional.  Be that somebody.

MOLESKIN:

Nasty lil’ beatdown at Neverland with the PAX.  Ragequit was a beast. Fugitive didn’t surrender.  Well done, brothers.

ANNOUNCEMENTS:
*3rdF ‘Bible Study’: Wednesdays at Einstein’s in East Memphis @ 0630
*Q Source Leadership Discussion: Fridays at Whole Foods in East Memphis @ 1130
*Wreath Laying Ruck on 12/15/Sat…see Bruce Wayne for deets
*Virtual (but with real milez) 10K Race Across Scotland on 12/16/Sun…see YHC for deets

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.

Together.

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!?!?

A Cold and Lazy Day in Neverland

THE SCENE:  Cold…it was *&$^ cold!

F3 WELCOME & DISCLAIMER: Yep x2 for Soulja Boy

WARM-O-RAMA:

SSH – 25 IC

Daisy Pickers – 15 IC

Windmills – 15 IC

Imperial Walkers – 15 IC

Run a short lap on the trail.

THA-THANG:

Lazy Dora was the estranged and despised relative of Dora 1-2-3

Partners performed 100 Merkins, 200 LBCs, & 300 Squats as a team. Here was the catch…no running. P1 starts with 10 Merkins while P2 planks, then switch. Continue switching between Merkins and plank until 100 total Merkins reached.

Next, while P1 does 20 LBCs, P2 performs a 6″ leg hold until P1 is finished, then switch. Continue switching until all 200 LBCs are completed.

Finally, P1 does 25 squats while P2 does squat hold, then switch. Continue switching until 300 total squats are completed.

We ran a loop then did 300/200/100 of Lunges, Crunches and Dips.

MARY:
Didn’t have much time but did a plank hold for 30 sec.

COUNT-OFF & NAME-O-RAMA
6 PAX (0 FNG) – Zima, Tiger Lily, The Dude, Soulja Boy, Ragequit, and Bailout-QIC

CIRCLE OF TRUST/BOM:

I’ve been struggling to get into the Christmas Spirit this year.  We have been super busy.  I have a new job, we have moved, we have been trying to close on our house, sick kids, basketball games…yada yada yada.

Saturday morning, Casey (my 11 yo daughter) and I went to a Red Tub party.  We got to play with foster kids at a Christmas party.  Kids that are “in the system”.  We played games, ate with them and they left there with a tub full of presents (1 of which we provided).

I left there in the Christmas spirit.  I left full of Joy.  I left there knowing that all the busyness and the stress of my life is minimal as compared to a child not having a family…being caught up “in the system.”

Now…my problem is…This is not a Christmas thing..or at least it shouldn’t be.  This is a Jesus thing.  Serving the poor…serving the orphan…serving the widow.  These are commands.  We should do this ALL THE TIME.

I challenge you guys to find a way to serve.  Not just during this season…but in every season.

MOLESKIN:
It was cold…21 degrees to be exact.  We worked hard, more to stay warm than anything else.  I loved to see Zima and Soulja Boy team up with The Dude and Rage Quit.  Iron sharpens iron and these boys need to see men be men.

Coffeeteria was awesome as well! Did I mention it was cold?

ANNOUNCEMENTS:
None given