THE SCENE: Muggy, humid and warm. Preruck with Blue Collar and picked up an FNG-Twilight. F3 WELCOME & DISCLAIMER
Imperial Walkers IC 15, Hillbillies IC 15, Windmills IC 15, Overhead Claps IC 15. THA-THANG:
Mosey around the Morg going through a cycle of exercises: 5 Burpees, 10 SSH, 15 Merkins, 20 lunges (1 is 1), 25 Air Squats. Repeated the cycle 3 times to the Pavilion where we performed 15 dips IC and 20 step-ups OYO. Cycle repeated, Indian run to Startex, 5 Merkins at the side parking lot.
1 Minute Plank, Dead Bugs (Potter), Flutter Kicks (Commie), BBS IC 15, WWI situps IC 20. COUNT-OFF & NAME-O-RAMA
Gym Shorts, Potter, Miracle Ear, Choker, Ratio, Esquire (FNG), Commie, Woodpecker, Sleep Number, Orange Julius (QIC). CIRCLE OF TRUST/BOM:
The Bible speaks regularly about preparation: Matthew 24:44 – Therefore be ye also ready: for in such an hour as ye think not the Son of man cometh. Hebrews 11:7By faith Noah, when warned about things not yet seen, in holy fear built an ark to save his family. By his faith he condemned the world and became heir of the righteousness that is in keeping with faith. 1 Corinthians 16:13 Watch ye, stand fast in the faith, quit you like men, be strong.
We should be prepared in our lives as best we can with our God-given resources and abilities. A few essentials of preparedness should include:
-updated resume in the event a new job is needed (and best to find new employment while still employed).
-6-12 months of living expenses saved in the event of an emergency.
-Supplies around the house including several weeks food resources.
This is just the tip of the iceberg and not comprehensive; nor is it meant to make us doomsday preppers. But Joseph spent 7 years filling the granaries of Egypt with enough supplies for 7 years of famine. We should do likewise. MOLESKIN:
FNG-Esquire came out from the Mens Health article ANNOUNCEMENTS:
THE SCENE: Gloomy with lots of morning dew on the grass at Blazing Saddle F3 WELCOME & DISCLAIMER WARM-O-RAMA:
Wind Mills IC x 20
American Hammer IC x 20
Mosey down drive and back THA-THANG:
Partner up on the grass field next to Tennis Courts. Partner 1 performs exercise while partner 2 backpedals 50 yards and runs back. Alternate after runs.
Burpees x 150
Squats x 300
Big Boy Situps x 150
Arm Circles x 300
Merkins x 150
Imperial Walker x 300
N/A COUNT-OFF & NAME-O-RAMA
9 PAX: Hot n Ready, Webelo, Speaker, Boudreaux, Mongo, Woody, Billy Blanks, Sparky, Pops CIRCLE OF TRUST/BOM:
Be intentional and think before acting. MOLESKIN:
That field next to the tennis courts can be miserable or awesome depending on your point of view. Plan to be wet and covered in grass if you use it.
THE SCENE: Hot and humid F3 WELCOME & DISCLAIMER WARM-O-RAMA:
SSH IC x 25
Abe Vigoda IC x 10
Imperial Walker IC x 15
SSH IC x 25
Mosey to large parking lot by the football field with 3 coupons (60lb Sandbag, 45lb Iron Tube, 30lb Iron Tube). PAX were tasked with figuring out how to get them there and to stay together.
Doracides: Partner up for cumulative 100 Merkins, 200 Big Boy Situps, 300 Squats while alternating partner sprints 25 yds – 1 Burpee – sprint back, 50 yds – 2 Burpees – sprint back, 75 yds – 3 Burpees – sprint back. Switch after 1 partner completes the entire series of sprints/burpees.
Indian Runs (2 teams) around the parking lot carrying heavy weight
Mosey to Shovel Flag
Parking lot races
LBCs IC x 25
Merkins IC x 15
SSH for remainder of time COUNT-OFF & NAME-O-RAMA
19 PAX (Pronto Pup, Halpert, Carter, Finkle, Nature Boy, Pebbles, Meter Maid, Boudreaux, LinkedIn, Peeping Tom, Dial Up, Money Bags, Quachita, Coach K, Take Cover, Roots, C-Lo, Slicnut, Pops CIRCLE OF TRUST/BOM:
Emotions got a hold of me today talking about the passing of Backseat’s father as it drums up memories of personal loss. Appreciate the people in your life because they could be gone in an instant. MOLESKIN:
I appreciate every one of y’all. Thanks for being there this morning. ANNOUNCEMENTS:
Backseat’s Levee Q on Wednesday 8/21 is one not to miss
Thankfully much cooler than the day before. 8/14
F3 WELCOME & DISCLAIMER:
10 IC Daisy Picker
20 IC Arm Circles
20 IC SSH
Mosey around the parking lot
Met on the track for a Merkin Mile – we celebrated Elvis with his music (over the speaker) and 84 Merkins are we made our way around the track.
Stopped at the Coupon center and picked up coupons
One partner ran around the building while the other worked on 84s of the following:
Carolina Dry Docks
Finshed up with a 1 minute plank
COUNT-OFF & NAME-O-RAMA
13 PAX – Big Combo, Photo Shop, Mudpants, Lipton, 2 WL from F3Nashville Crieve Hall: CCR and Papa Giorgio, Yardsale, Mayberry, Flatland, (missing one PAX-phone video malfuntion) and Laettner (QIC) 2 FNGs – Tebow and Vandelay from Nashville.
CIRCLE OF TRUST/BOM:
We talked about two different concepts of time, Chronos and Kairos. Chronos is time as in the time it takes to complete a task. Kairos is time in the sense of a moment in time or the quality of time spent with family, etc. Q encouraged the PAX to seize the moment and remember that we only have a short time on this planet so create your own moments that matter.
Prayed for all PAX who are going through difficult times; loss of loved ones, divorce, etc.
SSH, among other. THA-THANG:
Use of a deck of cards. Each card represented a different exercise. Pax took turns drawing 1 card. There was then a sprint 50 yards with 15 merkins in between. Exercises consisted of burpees, merkins, squats, lunges, jumpm squats, among others.
BBS, among others. COUNT-OFF & NAME-O-RAMA
Woodpecker, Sleep Number, Too Tall, Crevasse, Topanga, Flobee, Test Tube, Ratio, Choker, Birds are real, Carport, Orange Julius, Beetus (QIC) CIRCLE OF TRUST/BOM:
Topic was brotherhood. ANNOUNCEMENTS:
It was a special honor to lead 116 of the greatest HIM in the F3 Memphis Region this gloom out at their 2-Year Anniversary. Thank you Soybean and the rest of the PAX who decided to remove themselves from the fartsack to join YHC and celebrate this epic milestone. There were also 29 PAX who came early for a Ruck and others who PreRan.
At 0700 we took a mosey over to the FedEx Event Center Circle and began with the F3 Disclaimer and the following:
We began with a quick warmup by performing the following in cadence: Side Straddle Hops, Imperial Walkers, Low Slow Squats, Merkins, 10 6-Count Burpees.
We began this morning by taking a short mosey over to the back of the FedEx Event Center on the lake side at the concrete ledge and benches for a series of the following in cadence: Irkins, Dips, Step-Ups, and Derkins (Regular first and then wide armed).
Then we took a short mosey over to the Music Pavilion to kick off the football season with a little bit of summer conditioning. We did 7-Burpees, 7-Merkins, & 7-Squats 7 times. When we were finished we felt like all we wanted to do with football was sit on the couch and watch.
Looking at my watch we still had 19-Minutes to go. Ugh!
Then YHC asked the PAX mosey back towards the COT to continue the workout near there. At this point we performed a series of 11’s with Star-Jumps (Bombjacks) at the top and Pike Merkins (CDD’s) at the bottom.
The final short mosey took us back to the COT for the countarama, namarama, FNG Naming and most importantly BOM.
All PAX did awesome today. It was a great morning to be with you all. I appreciate the warm welcome and great hospitality.
Great work was put in by all PAX in attendance today. You all have something to celebrate today. Good health and great brothers to lean on. Now go out and spread F3.
Today we discuss a lot about the Mission of F3, the 5 Core Principles and the F3 Credo. They are listed below:
Our mission is to plant, grow and serve small workout groups for men for the invigoration of male community leadership.
5 Core Principles:
Are free of charge
Are open to all men
Are held outdoors, rain or shine, heat or cold
Are led by men who participate in the workout in a rotating fashion, with no training or certification necessary
End with a Circle of Trust
Leave no man behind, but leave no man where you find him.
Discussed with the PAX was the D2X which is where your Dolphin and you Daffodil align with each other. For more on this take time to read about it in Freed to Lead.
Dolphin-The Task a person was born to do best.
Daffodil-The people-group each person was born to Serve.
D2X-The Task formed by the intersection of a person’s Dolphin and their Daffodil.
Every man has a D2X. What each of you must to is to determine what your Dolphin and your Daffodil are and do your best to ensure those two intersect to make the most IMPACT in your community. Aye!
Read Your Newsletter.
Prayers and praises were shared and lifted up by YHC.
THE SCENE: Not to bad. The soupy air of Memphis is chilled and ready to enjoy. Really Dewy. Can’t wait to end one of these with dry socks.
F3 WELCOME & DISCLAIMER: Administered! And again for Rosetta Stone.
SSH IC x 20 (because we have rules)
Imperial Walkers IC x 20
Windmills IC x 20
Arm Circles FWD IC x 20 (Keep arms up)
Arm Circles REV IC x 20
THA-THANG: See if you can guess the theme faster than the PAX this Morning! Hints in Bold. Gomer was a curious one, having a peek at the 3 cardboard signs I made the night before, now scattered near the NE corner of the Annex like a corrugated Triptych sloppily hurled at a hillside.
Mosey’d around the 1/4mi loop and argued about whether it’s a 400meter loop and not a 1/4mi loop. After completing one orbit, PAX gathered at the east end of the lot for AMRAP #1 to the tune of the Meteora album by Linkin Park, which was also the first album I bought with my own money. Sorry I’m late to that particular party, Speedy and Grimace. 8 minutes of the following:
Plank Jacks x 10
El Capitan up the hill to the swings (Like a deep Lunge walk)
Russian Twists x 10
Squat Jumps x 10
El Capitan backwards down the hill
Imperial Squat Walkers x 10
Derkins x 10
Another orbit round the loop up to the pavilion (after I had to get my shout on) and PAX picked out picnic tables for AMRAP #2. Another 8 Minutes:
Mario x 10 (Mostly done as step ups, because of all the dew we had accumulated) Elevated Merkins x 10 (using the benches) Tricep Dips x 10 Elbow Plank x 20 seconds Obamas away from the pavilion until you hit 20 Merkins then Reverse Lunge back until you have pavilion roof over you
The PAX started asking why I wasn’t calling the Elevated Merkins Irkins (short for incline Merkins). I said because it would upset the acronym. It was at this point that the PAX figured out the theme was the Meteor shower we had this week. Their reward was another loop! End at the east lot again. 6 minutes left for AMRAP #3:
Smurf Jacks x 10 Hillbillies x 10 Outlaws x 10 WWII Situps x 10 Everest up the hill REVerest back down (Everest Backwards)
They only got done with one round before the timer went off. In addition to just spelling PERSEID METEOR SHOWER, I also stuffed as many Plyometric exercies into tha thang as I could. Plyometric exercises focus on burst of energy and usually have some kind of “shooting” action, in honor of the the shooting stars.
CIRCLE OF TRUST/BOM:
A reiteration of what Barney said a few weeks back about getting home and finding the energy to spend time with your family. I recounted that I’d been sleeping terribly this week and my 2.0 wanted to get up in the night and see the shooting stars this week. I was going to bed on the last night of the meteor shower not really intending to see them, but when my son woke up anyway around the start of the visibility window, I found the energy to take him in the back yard and do some literal stargazers with him. We saw 2, and his excitement more than made up for the sleep lost. Point is, HIM, your family is your first ministry, so dig deep for them.
Prayers for Rabbit’s 8th, and Gomer’s friends.
So the last time I did AMRAPs, the whiteboard failed. Cardboard signs were way better and were hoboriffic! Must remember to bring a flashlight to point at them though, especially with the sunrise starting to shift. I had a much easier time leading this morning, and I think I’m feeling at ease commanding such hard exercise routines. The lunges and squat variants we did were brutal though.
PLC had awesome discussion about boat racing (I call drummer!), Banana blight, Japanese, and Books. Also Gun Show got hissed out by some Geese.
ANNOUNCEMENTS: 2 year convergence at the Mothership. Freed to bring PLC Goodies. If you’re reading this and it’s still friday, the 16th, shut this off, go lay out your clothes, and go to bed now. Ghost flag will be there, so Trashville, come and claim it if you dare!
THE SCENE: The Levee. Not overly humid but sufficient
F3 WELCOME & DISCLAIMER
Slow Daisy Pickers x 20 (IC)
Imperial Squat Walkers x 20 (IC)
Mosey to the ballfield w/CMU or Ruck
Heavy BOMBS Work
All exercises and running are done with your CMU or your ruck. Each partner completes 3 rounds of the assigned exercise/running before moving on to the next exercise. Amount of reps are of no concern so no point in rushing through the reps to hit a number. Only goal is to never stop or pause the exercise until your partner returns from the run.
Blockees/Soul Crushers if using ruck
Merkins with CMU/Ruck pull throughs
Big Boy Flutter Kicks – Flutters w/CMU or ruck held over head
Colt 45: 15 bicep curl reps go from the bottom of the movement up to the halfway point. 15 reps go from the halfway point up to the top of the bicep curl. 15 reps start at the bottom of the movement and complete a full range of movement all the way up.
Rinse/Repeat BOMBS work.
Most were on the last set of squats when we had to head back to the flag.
None COUNT-OFF & NAME-O-RAMA
24 PAX (0 FNGs) CIRCLE OF TRUST/BOM:
YHC is doing the GoRuck Vietnam Tough in a few weeks. The Cadre want us to bring something Vietnam War related (from someone in your family or someone you know) to the event. I have no family that were in the war, but my dad’s best friend from high school/college was. The below is an excerpt from one of the letters he wrote my dad while in the war that I plan to share at the event and wanted to share with the PAX. The last few lines are a good reminder of why we should strive to be good Americans worthy of our military’s sacrifices.
Marine 2nd Lt. Roger Getty/1965
“For the last week we have been waiting for an attack, and last night it came in full force. We got hit by about 20 mortars and rockets, and some even hit our ammo dumps, which really hurt the battery. A mortar landed about 30 feet from me and I was lucky enough to have my head down, but the sergeant next to me didn’t, and he lost half of it killing him of course. I had 5 men seriously hurt and four killed. I helped carry the killed and wounded away, and I hope I don’t have to do that again. It was an experience you can never explain in a million words.
On a positive note, I was so strengthened last night to see that the men here will not hesitate to risk their own lives to save a buddy’s. It really makes you have faith in people again. God bless to you Jim, and God bless America.”
Awesome group of men this AM put in good work. The second round of BOMBS was tough! The Old Forest men made that long drive out and captured the Ghost Flag. Good to see those guys we rarely get to post with.
Prayers were lifted for Rabbit and his wife as they are in labor with #8! ANNOUNCEMENTS:
F3 Memphis 2 year anniversary tomorrow. Be there!
THE SCENE: Full moon, 72 degrees, glorious sunrise over the farm fields surrounding the Cockpit. F3 WELCOME & DISCLAIMER
Disclaimed, know your injuries, medical history, modify anytime, stop as needed. WARM-O-RAMA:
Imperial Walkers IC 30, Hillbillies IC 20, Windmill IC 20, Overhead claps IC 20. THA-THANG:
Mosey lap around around the track, 1 lap, to the playground. At the playground each pax performed 10 burpees, 10 bodybuilders, 10 pullups, 10 merkins. Rinse and repeat.
Second mosey lap around the track. 50 SSH followed by by 25 little man in the woods (Smurf Jacks).
Sprint 11s approximately 20 yard distance. Diamond Merkins at one end, Squats at the other end.
COUNT-OFF & NAME-O-RAMA
Chastain, Lochte, Steinbrenner, Photoshop, Ricky Bobby, Pablo, Double Vision, Spirit Stick, Orange Julius (QIC) CIRCLE OF TRUST/BOM:
The Roman soldiers made use of the Testudo (Tortoise) formation with their shields both during battle and for needs off the battlefield. The combined strength when all men were working together made the formation strong enough to drive a chariot across (according to Cassius Dio 3rd century Roman historian.) “Indeed, it is so marvelously strong that men can walk upon it and whenever they come to a narrow ravine, even horses and vehicles can be driven over it.”
The guerilla warfare, such as was seen during the Bar Kochba revolt in Judea during 132-135 AD, men could fight in narrow alleys, doorways, and from street-to-street. The strength of the Testudo comes when all men are working as a unit. In essence, when the sum total of their combined strength and abilities exceeded each ones individual efforts.
Often in F3, our day starts out with “mock battle” as each of us push each other along in the gloom. Working out regularly with our brothers creates a test of will, strength and ability that (hopefully) pushes us to go beyond are perceived limits.
But that is just our time spent on the 1st F. The 2nd and 3rd F’s are also an integral part that can’t be ignored. In my own life, the social aspects of F3 are beyond what I would obtain in my usual church and work life circles.
Tapping in to those aspects of F3 is what makes it “more than a workout.” As I am challenged on a weekly basis to be a better man, husband, employee, Christian so I would challenge others to also “lock shieds” with your brothers on a regular basis. Like the Roman Testudo, we can truly accomplish great things.
Levee men earned the ghost flag today. Great work men! ANNOUNCEMENTS: