U-Rock Blackops

THE SCENE: 70 degrees and a little bit of rain that turned into a lotta bit of rain halfway through.

F3 WELCOME & DISCLAIMER

Welcomed and disclaimed. Nantan took a wrong turn and missed this part. 

WARM-O-RAMA:
20 SSH – IC

20 IWS – IC

12 Merkins – IC

THA-THANG:

  • Merkin Mile to scout out the new AO and future implements of woe
  • DORA 1-2-3
    • Partner 1 Farmer carries two CMUs down the horse show arena stairs and back up while Partner 2 does the following exercises. Once Partner 1 returns, flapjack.
      • 100 Merkins
      • 200 Monkey Humpers
      • 300 Squats

MARY:
Dealers Choice Mary

Billy Blanks – 30 CMU deadlifts OYO

Barney – 30 Redneck Imperial Walkers OYO (AKA Hillbillies)

Gus – 20 Overhead Squats with CMU OYO

COUNT-OFF & NAME-O-RAMA
9 PAX – 0 FNG (

CIRCLE OF TRUST/BOM:
Encouraged the PAX to be selfless with their time, knowledge and resources. Don’t be afraid to let others get praise and encouragement. Spend your time pouring into others rather than hoarding what you have.

MOLESKIN:
A lot of potential at this AO. Looking forward to what can be done here.

ANNOUNCEMENTS:
Camping trip Friday/Saturday

Billy Blanks garage sale on Saturday

Wall Things at Gaisman

THE SCENE:  55 degrees or so.  It felt cold at first, which was super nice once we got moving.

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

SSH x 25 IC
Squats x 10 IC
Imperial Walkers x 10 IC
Squats x 10 IC
Windmills x 10 IC
Squats x 10 IC
Arm Circles x 10 IC
Squats x 10 IC
Reverse Arm Circles x 10 IC
Squats x 10 IC

THA-THANG:

Bear Balls and Squats – PAX place feet on the wall and walk themselves up to Bear Balls to the Wall.  Walk it back down, then perform Squats x 10 OYO.  Rinse and repeat for about 10 minutes.

Wall of Fire – In rotating fashion, one PAX performs 10 Merkins, 10 LBCs, 10 Burpees while the other PAX hold People’s Chair on the wall.  Rinse and repeat for about 10 minutes.

Escalator – Jump-ups x 10 OYO, Burpees x 20 OYO, Merkins x 30 OYO, Squats x 40 OYO, Lunge Walk x 50 (each leg) OYO.

Bear Balls and Squats – about 5 minutes.

MARY:

Pickle Pounders (with feet elevated on the wall) x 15 IC
WWI situps x 20 IC (feet were touching wall, and PAX had to touch wall on the “2” count of each rep)
Peter Parkers x 10 IC (this was initially performed with feet on the wall, but at count 5 we omaha’d to standard form since YHC was having trouble keeping any discernible cadence)
People’s Chair to Endex (about 30 seconds)

COUNT-OFF & NAME-O-RAMA:  3 PAX – Soybean, Bookworm, Toms

CIRCLE OF TRUST/BOM:
  YHC encouraged the PAX to identify things in their life that keep them from focusing on things that require their attention.  The race is long, so shed the weight that you can.

MOLESKIN:  Good reminder this morning why I love small workouts.  High hopes for Gaisman as a Thursday AO.  High hopes that they empty the trash soon.

ANNOUNCEMENTS:  None.

Taking 3 F’s to Little Rock

THE SCENE: Little Rock, AR. YHC took the M and 2.0s over the night before for a short getaway. Five other Memphis PAX were clown-carring over Saturday morning. YHC had thoroughly scoped out War Memorial Park on Google Maps ahead of time. I had not, however, checked about events at the stadium. I arrived at the park at 0600 to put the finishing touches on my workout plan, only to be greeted by some municipal employees who were closing the road to our parking lot! 

Me: “What in tarnation are you doing??”
Worker: “We’re closing the roads.”
Me: “For why?”
Worker: “The Salt Bowl is today.”
Me: *blank stare*
Worker: “It’s the annual Bryant and Benton football game.” 
Me: *rolls eyes dramatically…leaves to find a new meeting spot*

Instead of spending the next 45 minutes in blissful peace, putting the final touches on my weinke, YHC was texting, tweeting, attempting to facebooking to make sure people knew about the change. Did it work? Perhaps. We had 4 FNGs show up (one left less than 10 minutes into the workout). YHC can only assume 15-20 drove to the original meeting spot and were turned away. 

Once the Memphis PAX arrived, another municipal worker came to warn us that police might be coming to close more roads and that would be followed by millions of tailgaters. We decided to stand our ground, come what may. 

In the end, there were no tailgaters or police. We had other things to sweat over – like burpees. 

F3 WELCOME & DISCLAIMER: PAX were welcomed and disclaimed

WARM-O-RAMA:
SSH x20, Imperial Walker x10, Hillbilly x10 (Choker: “These should feel more natural.”), Daisy Pickers x10, Windmill x10

Lil’ mosey over to a field.

THA-THANG:
B.O.M.B.S. – The PAX partnered up. P1 started on reps while P2 moseyed about 30 yards to a retaining wall, did 5 SSH, and moseyed back. Cumulative rep targets were: 50 burpees; 100 overhead claps; 150 merkins; 200 big boy sit-ups; 250 squats.

Next, we took a little mosey down the walking trail (stopped for flutter kicks while we waited on the six), carefully crossed the road, and came to a stone retaining wall. Here we did dips, step-ups/box jumps, and derkins – repeating some, forgetting others. 

Another mosey, circling back around to our start point. We stopped for some plankage, then did some core work near our BOMBS field: hello dolly, rosalita, BBSU.

Next, mosey to path near start point – ATMs (10 IC shoulder taps, 10 IC slow-count merkins, 10 fast merkins OYO), WWI sit-ups, ATMs, LBC, pickle pounder, J-Lo.

Shoulder blaster at lot, courtesy of Phat Pat. He’s a slow runner, but great at telling people where to point. 

COUNT-OFF & NAME-O-RAMA
9 PAX (3 FNGs – Welcome to Milli Vanilli, Brendanawicz, and Safe Room)

CIRCLE OF TRUST/BOM:
YHC shared the concept of Sad Clown Syndrome and how my own life has been impacted by F3. Hopefully we’ll get things going in The Natural State very soon!

MOLESKIN:
Whatever happens in Arkansas in the future, this was a good time. The PAX pushed through and the FNGs didn’t miss a beat. We had 100% retention for coffeeteria at River City Coffee (coffee ice cubes are super), and hopefully planted some seeds for F3 in central AR. 

9 Rounds with Shoestring – Black Ops

THE SCENE: Gaisman Park!  YHC had to walk 100 yards to the park.  I now know how Slicnut feels being able to walk into the gloom.

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

SSH IC x20
Daisy Pickers IC x20
IW IC x20
Windmills IC x15
Mosey to the playground

THA-THANG:
YHC was inspired by a Bruce Lee workout I found online but slightly modified so death did not come upon us.  Even with the modification, death nearly came upon us.
9 Rounds with Bruce Lee
The goal was to complete 9 rounds of the following:
– Pull-ups x10
– Hanging leg lifts x10
– Burpees x10
– Squats x10
– Box Jumps x10
– 200m run
Rinse and repeat…

(Side note: Nobody finished 9 rounds.  Four Eyes was the closest with 7 I think. We also modified the pull-ups.  We all nearly died.)

MARY:
Flutter Kicks IC x20
American Hammer IC x20
Gas Pumps IC x15

COUNT-OFF & NAME-O-RAMA
4 PAX came to Nutbush, a.k.a Berclair to do hard things.

CIRCLE OF TRUST/BOM:
YHC read from Matthew 16 where Jesus asks the disciples, “who do people say I am?” and “who do you say I am?” There was a conversation YHC had with the 2.0’s the other night that led to personal conviction.  Do I truly live my life in a way that declares what I say with my mouth of who Jesus is?  Do I actually act like Jesus is the Son of God?  Do I love others in light of what the gospel has done for me?  Not always.  It was a gut check for my spirit when talking with my 2.0’s and motivation to set an example for them on what a life with Jesus as Lord really looks like.  I fail often, but I hope to be a better example and leader.

MOLESKIN:
Sooooo thankful that the pax came and worked out with me.  We took our picture in YHC’s front yard with the Puerto Rican flag in the background.  Great Black Ops at Gaisman.  This AO has tons of potential.  I believe Heavyweight, Meatball, and Bookworm would love the convenience and so would YHC!!

I also loved the smaller workout of 4 pax!  Led to some awesome and honest prayer request.  Really encouraging watching Teacher’s Pet smack around that routine! There was ZERO quit in him today!

ANNOUNCEMENTS:

Black Ops Iron Pax Challenge Pt. 1 @ The Annex

THE SCENE: Beautiful Evening, plagued with skeeters. The list of things in my vehicle are growing (toilet paper, epi pen (for grass allergies), and now bug spray.
F3 WELCOME & DISCLAIMER: Given
WARM-O-RAMA:
As people kept trickling in I continuously gave a disclaimer and a heads up on what was actually going down. Slots n Four Eyes stretched responsibly on their own
THA-THANG:
IRON PAX CHALLENGE part 1: IT SUCKS(ed)!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!! (more so on the 2nd attempt of the day)

  • 50 AIR SQUATS
  • 40 BIG BOY SIT UPS
  • 30 MERKINS
  • 20 BONNIE BLAIRS (ENTER) JUMP LUNGE
  • 10 LIL OLE BURPEES
  • 400m RUN
  • Repeat the above for a full 4 sets.

MARY:
When Slots and Four Eyes crossed the finish line we cut it short.
COUNT-OFF & NAME-O-RAMA
7 PAX got better at a more Christian hour: Slots, Four Eyes, Nature Boy (Clipboard Q), WOW (fng), Quikrete (fng), Woke (fng), and speedy (q)

KUDOS to BILLY BLANKS who brought the encouragement, the Jerry’s, and his M to the big kickoff! its always a treat.
CIRCLE OF TRUST/BOM:
Words about the mission of F3 were spoken due to the evangelistic nature of the black ops.
MOLESKIN:
Slots and Four Eyes went to Town on this challenge. I’m glad they had each other to be pushed by, cause YHC was outta gas. WOW hung in for the entire 4 rounds, only modifying the number of reps, and kept up the encouragement. Quikrete had already done about 3 laps around the mile track before we got rolling and was pretty winded. He did a round and assisted in the Clipboard Q with Nature Boy after that. Nature Boy brought the encouragement and was pushing everyone through. I hadn’t really thought about calling out times and keeping up with rep counts, so it was very helpful. Woke hung in for the first round, then jogged a bit and encouraged the finishers. Everyone did a great job, the challenge was difficult and taxing to say the least, and YHC is glad to have been apart of it. Tclaps to everyone who participated in this challenge.
ANNOUNCEMENTS:
Grow ruck, and the City Tour was mentioned.

Box-Jump-Pull – Warriors Center Black Ops

THE SCENE: Nice breezy morning, uncharacteristic for Memphis in August
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Side Straddle Hops x 20
Big Baby Arm Circles x 10
Little Baby Arm Circles x 10
Windmills x 15

Mosey to Brentwood Park

THA-THANG:
Break into two teams by counting off

Team 1 do Box Jumps on ledge
Team 2 do Pull-ups on swingset (Reverse Rows to modify)
Stay together as a team, wait for slower PAX
Burpee Broad Jump across the playground to next exercise

Begin with 5 reps then add 5 each set.  We got up to 20.

Mosey back

MARY:
Dealer’s Choice:

Mountain Climber ABCs (26)
Freddie Mercury x20
American Hammer x 25
Iron Cross 45 secs
Hiphop Anonymous x20
LBC x20

COUNT-OFF & NAME-O-RAMA
Costello, Bottomless, Handsy, MmmBop, Teacher’s Pet, Toms, Father Abraham, Food Fight, Tomb Raider, Soybean, Crayfish – FNGs Slurpee, 24/7, Dude Ranch

CIRCLE OF TRUST/BOM:
Mark chapter 2 tells of when Jesus was surrounded by a crowd.  There was no way to get near him but a paralytic and his friends found a way.  They went through the roof.  HIM need to make a way forward, be intentional about moving toward Jesus.  What imaginary obstacles stand between you and your purpose?  Move forward, make a way, pursue Jesus.

The 4-Round-Downtown-Beatdown

THE SCENE: a Memphis July morning (miserably humid and 76 degrees)
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH X20
  • ARM CIRCLES X20
  • DAISY PICKERS X20
  • Leg stretches
  • Mosey to TLP Pull Up Bars

THA-THANG:
Accompanied by 200 watts of hip hop BANGERS, the PAX began 4 rounds of partner beatdowns:

  • Round 1/Partner 1:
    • 5 Pull Ups
    • 5 Merkins
    • 5 Dips
    • 5 Burpees
    • hold plank til partner is back
  • Round 1/Partner 2:
    • Sprint approx. 50m and back (to the end of the monkeybars)
  • (SWITCH)
  • Round 2/Partner 1:
    • 10 Pull Ups
    • 10 Merkins
    • 10 Dips
    • 10 Burpees
    • hold plank til partner is back
  • Round 2/Partner 2:
    • Sprint approx. 200m and back (to the base of BSL)
  • (SWITCH)
  • Round 2/Partner 1:
    • 10 Pull Ups
    • 10 Merkins
    • 10 Dips
    • 10 Burpees
    • hold plank til partner is back
  • Round 2/Partner 2:
    • Sprint approx. 200m and back (to the base of BSL)
  • (SWITCH)
  • Round 3/Partner 1:
    • 10 Pull Ups
    • 10 Merkins
    • 10 Dips
    • 10 Burpees
    • hold plank til partner is back
  • Round 3/Partner 2:
    • Sprint approx. 300m and back (to the top of BSL)
  • (SWITCH)
  • Round 4/Partner 1:
    • 10 Pull Ups
    • 10 Merkins
    • 10 Dips
    • 10 Burpees
    • hold plank til partner is back
  • Round 4/Partner 2:
    • Sprint approx. 400m and back (completely up and over to opposite end of BSL)
  • (SWITCH)
  • MARY:
  • Flutter Kicks X 20, hold feet 6in for 20 count (last 10 count down)
  • LBC’s X 20, hold feet at 90 degree angle for 20 count (last 10 count down out loud)
  • Mosey/stair sprint back to startex
    COUNT-OFF & NAME-O-RAMA
    11 PAX
  • 1 FNG – Ciacetti
  • CIRCLE OF TRUST/BOM:
    James 1:2 – Count it all joy my brothers, when you face trials of various kinds, for you know that the testing of your faith produces steadfastness and let steadfastness have it’s full effect, that you may become mature and complete, lacking in nothing.

    • Going all out ensures that we’re growing beyond our current capacity – work the hills in life, knowing God’s promise is to fill in the gaps between what He’s called you to and what you’re able to do in your own weak self.ANNOUNCEMENTS:
      Overwhelming PAX support for The Ruins to set down roots as an official AO

RUINed (7/19/18)

THE SCENE: In the shadowy hours of early morning/late evening, clear and 78 degrees
F3 WELCOME & DISCLAIMER: We did that.

WARM-O-RAMA:
20 X SSH

20 X Arm Circles

20 X Daisy Pickers

30 seconds “stretch whatcha need to”

THA-THANG:
Post warm a rama we moseyed to the famed Tom Lee Park Obelisk (which is currently missing because it got blown over a ton of times). There, in the…shadow…of the Pyramid we commenced to ruin ourselves.

  • 3 Pyramids
    • Pyramid 1 – Each PAX was instructed to start with 1 rep of each:
      • Merkins
      • Dips
      • “1 Square” Bear crawl (bear crawling one square of sidewalk)
    • Pyramid 1 was constructed by doing 1 rep of each exercise, then 2, 3, 2 and then back to 1, then moseying to the next location.
    • Pyramid 2 followed the same formula, but escalated to 6 reps of each and then back down
  • Pyramid 3 was back to 3 reps each (for time sake)
  • Finished by bear crawling to the top of Beale Street Landing Mountain.

MARY:
An abbreviated Mary…more of a Ma – 3 rds of 20 flutter kicks, 20 American Hammers and then a stair sprint mosey back to startex.
COUNT-OFF & NAME-O-RAMA
8 (No FNG’s): Father Abraham, Bottomless, Four Eyes, MIB, Hitch, Teacher’s Pet, Woodpecker and Sir Mix A Lot

CIRCLE OF TRUST/BOM:
Ephesians 5 – everything that is good and true and right glows – would people say that of you?
MOLESKIN:
This is an awesome location and can’t wait for it to be an AO.
ANNOUNCEMENTS:

RUINS rush of blood to the head

THE SCENE: “The Ruins,” aka Spaghetti Warehouse/Tom Lee Park. Muggy, 78 degrees, loads of dew and water sprinklers.

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:

20x SSH, 20 Imperial Walkers, Arm Circles 10 front 10 back, 10 Merkins in cadence, 10 Squats in cadence.

 

THA-THANG:
Mosey down BIG STAIRS to Tom Lee Monument. Flutter kick for six.

With partner, must get 100 box jumps and 50 derkins. Flutter for six.

Run fast to pull up bar tower.

With partner, get 40 burpee box jumps (on retaining wall) and 40 pullups. You can get help with pullups! Timber, @old man hitch

Run fast to monkey bar tower.

Conveyor belt: “derkin walk” along retaining wall, then do monkey bars. Some expressed 5th grade monkey bar memories more fondly than others.

Run fast to bottom of Beale street landing “hill.” Flutter kick for six. Partner carry to top (switch as often as needed) Wheelbarrow down with partner (switch as often as needed).

Find the concrete arch in the splashpad area. “derkin walk conveyor belt,” run to other end.

Mosey back to startex for Mary (see below). Fast up the steps.

MARY:
ab/core exercises: HW Side crunch x10 each side (at base of steps).

COUNT-OFF & NAME-O-RAMA
Teacher’s Pet, Sir Mix A Lot, Tom’s, Soybean, Woodpecker, Hitch, Ramen, Four Eyes

CIRCLE OF TRUST/BOM: Joel 2:12-13
It’s good to be reminded that God heals brokenness that we can’t heal. He will fix everything in his timing.

“Yet even now,” declares the Lord,
“return to me with all your heart,
with fasting, with weeping, and with mourning;
13     and rend your hearts and not your garments.”
Return to the Lord your God,
for he is gracious and merciful,
slow to anger, and abounding in steadfast love;
and he relents over disaster.

 

MOLESKIN:
THE RUINS ruined many a man this morning. Apparently having your head below your body is tougher than YHC expected. It was very hard. The pull up station, monkey bars, hills, stairs, etc lend themselves to at least 9,876,543,219 more variations of workouts we could do there.

ANNOUNCEMENTS:
Look out for CSAUP Ruck Simulation coming soon…

Sir Mix A Lot is Q’ing the next Ruins workout on 7/19…..

Baby Black Ops Beatdown

THE SCENE: Hot, humid 88F, felt like Hell. PAX met YHC at Baptist Memorial Women’s Hospital due to YHC having his 4th 2.0.

F3 WELCOME & DISCLAIMER

Given

WARM-O-RAMA:
SSH x 20 IC

Imperial Walker x 20 IC

Windmills x 10 IC

Arm Circles x 10 IC (CW & CCW)

*mosey to Wolf River Greenline*

THA-THANG:
Circuit

PAX ran 1.7 miles stopping at every bench and stone wall along the route.  At each stop 25 dips or 20 steps ups were performed, alternating along the route. Resting PAX held plank or performed flutter kicks until their turn. Total dips = >200, total step ups = >200.

AMRAP

At end of circuit, PAX performed Irkins, Derkins, and Merkins AMRAP until failure.

*mosey to parking garage*

Stairs

PAX split into two groups. First group sprinted to top of garage via the stairs (4 floors) and came back down. The other group performed squats until first group returned. Rinsed and repeated.

MARY:
Gas Pumps x 20 IC

Hollywood Side Crunch x 10 IC (each side)

Dealer’s Choice (O Positive picked Box Cutters x 10 IC CW & CCW)

COUNT-OFF & NAME-O-RAMA
5 PAX (1FNG): Bruce, O Positive, Woody, Carport, & FNG – Zippin Pippin

CIRCLE OF TRUST/BOM:
YHC didn’t prepare due to lack of sleep. However, YHC shared the importance of blessings and being thankful for what you have.  YHC is thankful for God, his family, newest 2.0, friends, and his F3 brothers who go out of their way to meet YHC in a hospital parking lot to make sure he got out and put some work in.

MOLESKIN:
PAX endured the humid outside and got some #milez and circuit work in. F3 Memphis welcomes FNG Zippin Pippin.