Bearkins and Hills

THE SCENE: 72F and moist

F3 WELCOME & DISCLAIMER

Given and disclaimed.

WARM-O-RAMA:

  • SSH x 15 IC
  • Arm Circles x 10 IC (CW & CCW)
  • Mountain Climbers x 15 IC
  • Finkle Swings x 10 IC (each leg)

*mosey to ball park (0.5 miles)*

THA-THANG:

Bearkins
PAX line up on width of parking lot. Perform 1 merkin. Bear crawl to other side. Perform 2 merkins. Bear crawl back. Rinse and repeat until 12 merkins completed.

*mosey to hill (0.5 miles)*

Hills
Partner up. Partner 1 bear crawls over hill and back while Partner 2 completes 10 squats, 10 burpees, and 10 LBCs. Then swap. Rinse and repeat (x3).

*mosey back to flag*

MARY:

  • Windshield wipers x 10 IC
  • Leg ups x 10 IC
  • Hollywood side crunch x 10 IC
  • Box cutter x 10 IC
  • Hello dollies x 10 IC
  • Captain Thor x 5 OYO
  • Mountain climbers x 15 IC
  • Big boy sit-ups (Max in 1 min)

COUNT-OFF & NAME-O-RAMA
4 PAX (0 FNG): Bruce, Bombay, Skids, and Swinger

CIRCLE OF TRUST/BOM:
YHC didn’t really prepare for COT, but focused on some struggles he has been going through (blown truck engine, new kid not sleeping, AC leaking, sprinkler system leaking, etc.). We all go through struggles and hard times. A lot of us forget that Trust is key. Proverbs 3:5-6 “Trust in the Lord with all your heart…” We must trust in the Lord when times get tough and even when they don’t. Post even though you may not feel like it even if its to lean into your brothers.

MOLESKIN:
4 PAX hit it hard and bear crawled all over the Lair this AM.

ANNOUNCEMENTS:
City Ruck Tour on 8/10 and GrowRuck 12 on 9/21 – 9/23. Register, at least the deposit ($75), by 8/1.

Four corners

THE SCENE: 77 degrees and humid
F3 WELCOME & DISCLAIMER 

Done. No FNG’s present

WARM-O-RAMA:
Daisy pickers 15-IC, Windmills 15-IC, Imperial walkers 15-IC, Overhead clap 15-IC, Slow merkin 15-IC, Mosey around the pond to the Soccer field.
THA-THANG:
Four corners

Starting at the lower right corner of the field, Merkins 5-OYO, Mosey together to upper right corner, BBS 10-OYO, Bear crawl across the field to the adjacent corner for Mountain climbers (2 is 1) for 15, Mosey to the lower left corner for Squats 20-OYO until all in. Line up for a sprint back to the starting point at the lower right corner of the field. We did this AMRAP style.   We modified the sprinting portion at times with back peddling and PAX races with the loser doing 5 penalty Burpees. After countless rounds, we finished with Merkins until failure. We went on a slow mosey back to Old Glory for COT.

MARY:
No Mary
COUNT-OFF & NAME-O-RAMA
Gus, Moneybags, Skids, F150 (Dallas), Homeboy (Cherokee), Bruce, and Nature Boy. No FNG’s.
CIRCLE OF TRUST/BOM:
Revelation 2:19

I know your deeds and your love and faith and service and perseverance, and that your deeds of late are greater than at first.

I have been struggling lately with being patient.  I need to be more conscious of how my impatience affects others.
MOLESKIN:
In training, it’s the athlete that’s willing to push themselves and other’s to go whistle to whistle, line to line and start to finish that is more likely to be successful. If we apply this to our lives, marriage, faith, and relationships, we will be more likely to live a fulfilling life.
ANNOUNCEMENTS:
Register for Grow Ruck Memphis

Are You Ready For Some Football!?

THE SCENE:

The Lair: 74 degrees and balmy

F3 WELCOME & DISCLAIMER: Including what is the Mission of F3

WARM-O-RAMA:
*SSH x 20 IC
*IMPERIAL WALKERS (moving in a circle clockwise as a unit) x 20 IC
*HILL BILLIES (moving in a circle counter-clockwise as a unit) x 20 IC
*Mountain Climbers x 20 IC

THA-THANG:  It’s Football Time in Tennessee!!!

PART 1:

YHC led the PAX on a slight mosey to a berm-like hill thingy with a height of 10 ‘ and an incline of around 40-45 degrees
*YHC and the PAX took off on a dead sprint to the base of the berm…bear crawl up the berm…perform x 5 Merkins OYO at the top…crawl bear down the berm…perform x 5 Merkins OYO at the base…stand up and proceed to a full sprint back to STARTEX of this routine.
*All in
*Rinse and Repeat 

PART 2:

*YHC then led PAX over to the MPF (multi-purpose field) and explained the deets on what was to ensue
*YHC instructed the PAX to perform the following:

  1. Sprint 100 yards
  2. Face north and shuffle right about 50 yards
  3. Reverse Run 100 yards
  4. Face north and shuffle left 50 yards

PART 3:

*Tire Flip + Farmer’s Carry Sand Bucket + CMU carry
*3 PAX, 1 by 1, flipped tire, taking turns…50 yards
*1 PAX Farmer Carry Sand Bucket (x50#) while performing Squat Walk
*1 PAX carried CMU while performing Squat Walk
**At 50 yards…PAX changed places (tire>carry bucket or CMU and bucket or CMU > tire) to provide proper and fair beat-down for all; FNG stayed on tire…this took place until PAX reached STARTEX for this routine
***Total yards covered=100

PART 4:

*5 PAX, 1 by 1, flipped tire, taking turns…50 yards…transportation was the bear crawl…upon reaching 50 yard line, PAX continued flipping tire and bear crawl until reaching STARTEX for this routine
**Total yards covered=100

PART 5:

*YHC led PAX over to 4 brightly oranged cones
*YHC instructed PAX to perform the following, 1 by 1, single-file line:

  1. Sprint from SW cone…performing high knees…through an agility ladder to NW cone
  2. Upon reaching NW cone face north and do karaoke to NE cone
  3. Upon reaching NE cone still facing north, reverse run to SE cone
  4. Upon reaching SE cone face north and karaoke to SW cone

*Cones, placed 5 yards apart in a square

*RINSE and REPEAT x10

PART 6: PAX came for some football…so YHC wasn’t going to disappoint

*YHC place 1 orange cone at the 10 yard line and another at the 20 yard line
*1 by 1, taking turns as Qb, PAX would crawl bear to 10 yard cone…crawl bear back 10 yards to STARTEX then stand upright and sprint 20 yards
*1 PAX would throw the football to the PAX performing the sprint
**IF the Qb made a bad throw (uncatchable pass) or the receiver could not catch a catchable pass…whoever was at fault would perform (5) 8-ct Body Builders as their consequence
***Whoever was Qb would throw to next in line…then whoever was just thrown to would become the next Qb, in rotation
****PAX did Squats while they waited their turns
*****YHC led PAX through 5 rounds

MARY:

*Flutter Kicks x 20 IC
*Scissor Kicks x 20 IC
*American Hammers x 20 IC (led by FNG, 15 year old son of YHC)

COUNT-OFF & NAME-O-RAMA:
5; Swinger, Rabbit, C-Lo and O Positive (YHC) + (1) FNG: Strike King

CIRCLE OF TRUST/BOM:

YHC shared with the PAX how he has grown so much in so many ways, both personally and professionally in his life.  All he attributes to God’s unending FREE grace and attributes the continued positive influence that F3 (Memphis) continues to have on his life.  YHC acknowledged that he must push through hard times when they come and encouraged the PAX to do the same.  YHC stated just how privileged he was to lead his very own son, Collin, this morning, warmly welcoming him into the F3Family!

**PAX prayers were lifted up.

MOLESKIN:
Solid beatdown coupled with a solid PAX at a solid AO made for a great morning.  YHC cherished this unique opportunity to Q his 2.0’s 1st BC and welcome him…’Strike King’…(fishes and plays baseball/pitcher)…to the Nation!  FNG gave his full effort with an intense beatdown fit for a king!  Well done, brothers….and son!

ANNOUNCEMENTS:

  • GROWRUCK is coming to the Bluff City…9/21-9/23.

 

 

Over the Hills and Far Away in Collierville

THE SCENE: Low 80s; very humid. Dreaming of 32 degree mornings.

F3 WELCOME & DISCLAIMER
Welcomed C-Lo; disclaimer referenced (implicit promise from C-Lo not to sue YHC).

WARM-O-RAMA:
Didn’t need it. Too excited for Tha Thang.

THA THANG:
The PAX moseyed to the hill/mound that mysteriously rises out of nowhere in the field near the usual parking area.  YHC then pulled three yard dice out of his bag, which the PAX would roll to determine their exercise fate.  One die identified the exercise PAX 1 would perform (either running up the hill with a weighted backpack, bear crawling up the hill with a weighted backpack, or backwards crab walking up the hill without the backpack).  The second die identified how many times PAX 1 had to perform that exercise.  The third die identified the exercise PAX 2 would perform while PAX 1 completed his trips up the hill (burpees, merkins, mountain climbers, BBSUs, SSHs, or jump squats).  Once PAX 1 finished his required number of trips up the hill, the PAX switched places.

MARY:
Hello Dollys IC x 15
Reverse box cutters IC x 15

COUNT-OFF & NAME-O-RAMA
2 PAX (C-Lo and Meter Maid (QIC)); no FNGs.

CIRCLE OF TRUST/BOM:
Our circumstances may change and we might be on the receiving end of some unexpected news, but God’s character does not change.

MOLESKIN:
With Captain Obvious’s blessing, YHC took PLF to the Lair.  Some might say that two grown men making and drinking frappes next to a public restroom in a suburban park in the early hours of the morning is bizarre – and they would be right. But then those same people would taste the deliciousness of the cold frappe in the early morning heat, understand, and give knowing head nods.

C-Lo encouraged YHC to consider GrowRuck, citing in particular the comradery of the PAX.

Dora-cides Part II

THE SCENE: Cool, balmy 75F

F3 WELCOME & DISCLAIMER

Given

WARM-O-RAMA:
SSH x 20 IC

Imperial Walker x 10 IC

Daisy Pickers x 10 IC

Arm Circles x 10 IC (CW & CCW)

*mosey to turf fields*

THA-THANG:
Dora-cides

3 cones were set (at 25 yards, at 50 yards, and at 100 yards). PAX parterned up. Each team had to complete 150 Merkins, 250 big boy sit-ups, and 350 squats. While one PAX exercised, the other PAX sprinted to the 1st cone and performed 1 burpee, sprinted back to start; then sprinted to 2nd cone, performed 2 burpees and sprinted back to start; then sprinted to 3rd cone, performed 3 burpees, and then sprinted back to pickup where other PAX left off. Rinsed and repeated until complete.

Bearpees

PAX lined up at the start and performed 8 count bearcrawls followed by 1 burpee. Rinsed and repeated until PAX reached 2nd cone (50 yards), then PAX performed 16 count bear crawls followed by 2 burpees back to 0 yards.

*moseyed back to flags*

MARY:
Flutter kicks x 20 IC

Hollywood Side Crunch x 20 IC (each side)

Gas pumps x 15 IC

COUNT-OFF & NAME-O-RAMA
6 PAX: Bruce, Moneybags, Skids, Chapter 13, Bombay, & C-Lo

CIRCLE OF TRUST/BOM:
YHC waited to long to post this BB and has forgotten what he talked about during COT.

MOLESKIN:
PAX put in some work and got better together.

Do I have to be here?

THE SCENE: The Lair: 72F Raining

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

Side Straddle hop x 20 IC

Merkin x 20 IC

Arm Circles 20 Forward

Arm Circles 20 Backwards

Daisy Picker 20 IC

Hillbillies 20 IC

THA-THANG:

Mosey around the lake to the gazebo

On the bench:

50 Pushups

50 Triceps extensions

50 Squats

Mosey to the playground

On the picnic tables:

50 pullups

50 pushups

50 Jump squats

Mosey to first turf field:

Bear Crawl 50 yards

Karaoke 50 yards

Mosey to park storage building:

2 people held balls to the wall while 1 person performed 5 burpees for 1 round

Mosey to StartEx:

 

MARY:

Flutter Kick x 20 IC

Hello Dolly x 20 IC

Captain Thor x 4 IC

LBC’s x 20 IC

Big Boy Situps  x 20 IC

COUNT-OFF & NAME-O-RAMA
C-Lo,  Willie Loman-Maestro from Indy  FNG- Sprinkler Ball

 

MOLESKIN:

It was raining and I did not really want to be out but was pleasantly surprised when no regulars shoed up but we had a Willie Loman from Indy and an FNG.

CIRCLE OF TRUST/BOM:

Facing Truth

“Teach me your way, O LORD, that I may walk in your truth; unite my heart to fear your name.” Psalm 86:11

Facing up to the truth always produces a loss of some kind of income, a pastime you enjoy, your image in the community, a wrong relationship, or the companionship of certain friends.  Jesus knows a man must risk, but He also knows what’s waiting on the other side: “For whoever wants to save his life will lose it, but whoever loses his life for me and for gospel will save it” (Mark 8:35).

When we are confronted with the truth about where God wants us to go in our spiritual journey, we can choose the paths that leads to health, wholeness, and God’s glory.  Furthermore, we then have the confidence and humility to keep making the needed adjustments for Him.

God is in the business of confronting us for our benefit, to heal us from our bondage to whatever, guilt, shame, depression, and hatever brings us into self-absorption.  These surgeries of the soul require faith in the Surgeon and His promised outcomes.  Those who accept “going under the knife” often make the necessary changes to turn things around in their lives.

Winston Churchill once said, “Personally, I am always ready to learn although I do not always like to be taught.”  His point is that coming under the direction of another person has it‘s own built-in tension, despite the value of the truth to be discovered from the experience.  At least Churchill was being honest. Seeing and accepting truth requires action, but action – doing something – often produces tension.

ANNOUNCEMENTS:
None

Burpee Suicides

THE SCENE:   A humid 78 degrees with overcast sky.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Burpees x 10 OYO
  • SSH x 20 IC
  • Daisy Pickers x 20 IC

Short mosey to turf field.

THA-THANG:

Burpee Suicide Sprints

Starting on goal line, do 1 burpee, sprint to 10 yard line and do 1 burpee, sprint back to goal line and do 1 burpee, sprint to 20 yard line and do 1 burpee, sprint back to goal line and do 1 burpee, etc. to the 30 and 40 yard lines with no burpee on the final return to the goal line.  Flutter kick until all in. Repeat the same pattern with an ascending rep scheme to 5 burpees and back down to 1.

Mosey 1 lap around field to recover.

MARY:    Dealer’s choice

  • Flutter kicks x30
  • Hello Dolly x15
  • LBCs x20
  • Captain Thor 4:16

COUNT-OFF & NAME-O-RAMA
3 PAX (No FNGs):  C-Lo, Nature Boy, Anklet (QIC)

CIRCLE OF TRUST/BOM:

Philippians 4:6-7

“Do not be anxious about anything, but in every situation, by prayer and petition, with thanksgiving, present your requests to God.  And the peace of God, which transcends all understanding, will guard your hearts and your minds in Christ Jesus.”

YHC has felt some stress and anxiety over the past couple months, with the next 9-10 months expected to be stressful as well.  There are many things in life that can cause us stress or anxiety. In those times, we should present our concerns to God and pray about them.  Doing so eases the burden and brings some peace of mind knowing God is in control, and he will get us through this valley.

MOLESKIN:
3 men got in 200 burpees and nearly 2 miles before the Sad Clowns even woke up.  Mumblechatter was understandably nil, except for YHC mumbling under his breath wondering why he thought this was a good idea.

Midsection Mania

THE SCENE: The Cops Came……AGAIN! It was about 72 degrees and partially cloudy. 
F3 WELCOME & DISCLAIMER

Everyone was welcomed, but only one was welcomed by the police!

WARM-O-RAMA:

  • SSH (IC) x 25
  • Daisy Pickers (IC) x 15
  • Imperial Walkers (IC) x 20
  • 2:00 Minute Max BBS
  • Mosey around the lake to the fields….

THA-THANG:

  • Bear Crawl 10 Yrds
    • Captain Thor: 10
    • Flutter Kicks: 10 (IC)
    • ATMs : 10 (IC)
  • Bear Crawl 10 Yrds
    • 2:00 Minute Max BBS
  • Bear Crawl 10 Yrds
    • Captain Thor: 8
    • Flutter Kicks: 8 (IC)
    • ATMs : 8 (IC)
  • Bear Crawl 10 Yrds
    • 2:00 Minute Max BBS
  • Bear Crawl: 10 Yrds
    • Captain Thor: 6
    • Flutter Kicks: 6 (IC)
    • ATMs : 6 (IC)
  • Bear Crawl: 10 Yrds
    • 2:00 Minute Max BBS
  • Bear Crawl: 40 Yrds

MARY:

  • Hello Dolly: 15 (IC)
  • Flutter Kicks: 15 (IC)

COUNT-OFF & NAME-O-RAMA
PAX: 5  FNG: 0
CIRCLE OF TRUST/BOM:
It’s been said that we make a living by what we get, but we make a life by what we give.  Helping others is something you can start doing today, whether it’s spending more time with family, developing an employee who shows potential, helping people in the community, or putting your own desires on hold to benefit your team.

the key is to find your purpose and help others while you are pushing it. “All of us are born for a reason, but all of us don’t discover why.  Success in life has nothing to do with what you gain in life or accomplish yourself. It’s what you do for other.”
MOLESKIN:
DO NOT post on SLACK after 10:00pm.  Our NANTAN has a real problem with it! Ask Phat Pat…..
ANNOUNCEMENTS:
Rucking starts at the Levee Friday. If you don’t have a ruck, bring yourself and you might learn something or just get to carry something heavy……

Boardwalk Merkins

Boardwalk Merkins

THE SCENE: The Lair: Awesome 64F

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

Side Straddle hop x 30 IC

Merkin x 20 IC

Daisy Pickers x 20 IC

Arm Circles 20 Forward

Arm Circles 20 Backwards

 

THA-THANG:

Slow Mosey to boardway

Bear crawl across bridge

Mosey to bench area – 20 merkins

Mosey to next bench area – 20 merkins

Mosey to next bench area – 20 merkins

Dear crossing – 10 step-ups each leg

Mosey to next bench area – 20 merkins

Stop at grassy area near wolf river- select a rock of your choice and size

C-Lo lead bicep curls x 15 IC

Pops lead over head press x 15 IC

Meter maid lead Squats x 15 IC

Bombay lead bodybuilders x 10 OYO

Rabbit lead good mornings x 15 IC

C-lo lead tricep extensions x 15 IC

Mosey to bench area – 20 merkins

Mosey to next bench area – 20 merkins

Mosey to next bench area – 20 merkins

Mosey to next bench area – 20 merkins

Bear crawl across bridge

MARY:

Flutter Kick x 20 IC

Hello Dolly x 20 IC

American Hammer x 15 IC

COUNT-OFF & NAME-O-RAMA
Bombay, Rabbit, Meter Maid, Pops, C-Lo, FNG- Chapter 13

MOLESKIN:

Next time we mosey to the river we need to take the flag to take our picture.  The scenery was beautiful in the morning.

CIRCLE OF TRUST/BOM:

Recently several neighbors have moved from our street due to downsizing cause of kids graduating or job transfers. It really hit hard this past week cause my son’s closest friend moved and it hit me that we will not know the new people moving but Jesus tells us to love our neighbor.  Most of the time we do not get to choose who our neighbor is so the real lesson is that we are to love everyone regardless who they are because God has placed then in our lives for a reason.  We should always show Gods love to our neighbors.

ANNOUNCEMENTS:
None

 

Four Corners of Pain

THE SCENE:

The Lair: 65 and sunny.

F3 WELCOME & DISCLAIMER: Including what is the Mission of F3

WARM-O-RAMA:
*SSH x 31 IC
*IMPERIAL WALKERS (moving in a circle clockwise as a unit) x31 IC
*HILL BILLIES (moving in a circle clockwise as a unit) x31 IC
*SHOULDER TAPS x31 IC (tap both shoulders=1 ct)

YHC led PAX on a lil’ mosey around the lake (.5 mile) and ended up at multi-purpose field (MPF).

THA-THANG:  Four Corners
Part 1

>1 by 1:
>PAX would Sprint the sideline, SW corner to NW corner (100 yards)
>Side shuffle NW corner to SE corner
>Reverse Run, the sideline from SE corner to NE corner (100 yards)
>Side shuffle NE corner to SW corner
*Squat until all in
**When all in, PAX would Indian Run around the perimeter of MPF

Part 2

>>1 by 1:
>PAX would High Knees the sideline, SW corner to NW corner (100 yards)
>Grapevine NW corner to SE corner
>Butt Kickers, the sideline from SE corner to NE corner (100 yards)
>Grapevine NE corner to SW corner
*Squat until all in
**When all in, PAX would Indian Run around the perimeter of MPF

Part 3

1 by 1:
>PAX would do alternating Toe Touches along the sideline, SW to NW  (50 yards to midfield)
>Broad Jumps NW to SE
>Sprint, the sideline from SE to NE  (50 yards to midfield)
>Lunge Walk NE to SW
*Squat until all in
**When all in, PAX would Indian Run around the perimeter of MPF

Part 4

2 Rounds:
>PAX lined up on end zone…spaced out. Released as unit.
>Slow Mosey to 10 yard line then…
>Jog to 50 yard line then…
>Sprint to other end zone (100 yards)
>Slow mosey back

MARY:

*BBSU x31 IC
*Flutter Kicks x31 IC

COUNT-OFF & NAME-O-RAMA:
5; C-Lo, Pops, Anklet, Skids and O Positive (YHC).

CIRCLE OF TRUST/BOM:

YHC shared a lil’ wisdom on overcoming adversity and the reason why the F3 Mission is important to remember.

**PAX prayers were lifted up.

MOLESKIN:
This work-out was run heavy.  The PAX were gassed and better for it. YHC is tickled that it is already light out by 0530 which means that YHC is gonna bring a football on a future BC and have some fun with the PAX in a football-themed beatdown.

YHC quizzed multiple PAX to recite the Mission of F3.  F3 Mission review was:  ‘To plant, grow and serve small work-out groups for the invigoration of male community leadership.’

Reminder:  If we can’t grasp this and recite it……we are just here…going through the motions. HC not to go through the motions.

ANNOUNCEMENTS

>Reminder: YHC kicking off 2nd/3rdF opportunity at his house this on Wednesdays, immediately following BC from 0630-0715ish. FREE Living Room Coffeeteria (LRC)