Turf is Nice

THE SCENE: Close to 50, and a light rain. peaceful really
F3 WELCOME & DISCLAIMER:  Given, and unprofessional
WARM-O-RAMA:

IC 25 SSH, 15 Daisey Pickers, 20 Hillbillies. Indian run, 3 Merkins then sprint to front Full Cycle thrice.
THA-THANG:
Doricides 12321. Paired up while one pax pounded out the count the other sprinted out 10 yds for a Merkin and back then out 20 for 2 back, and out 30 for 3. Then switch

  • 100 Merkins
  • 200 Freddie Mercuries (2 is 1)
  • 300 Squats
  • 200 Lunges (1 is 1)
  • 100 Carolina Dry Docks

MARY:
Green, Yellow, Red light
COUNT-OFF & NAME-O-RAMA
4 PAX Skids 100, C-lo, FNG (Deputy Ducky), Speedy
CIRCLE OF TRUST/BOM:
Words were spoken. Always is encouraging to see pax out even in the face of the elements. Its dark, rainy, cold, and perfect fartsack weather yet there they are. bastions.
MOLESKIN:
The Tame and well fed Collierville deer were stomping around in the woods at endex. Skids 100 decided the workout needed a little extra and modified to jump lunges…. shdm…. keep it up Skids!
ANNOUNCEMENTS:
Failed to mention any…. but check out the Equinox challenge, its week 3 but you can still follow along and improve in areas even if full completion is out of reach.

The Crucible is coming….. its going to be running and working out like a mofo….. get ready.

There is a Q source discussion on Fridays at Whole Foods in East Memphis…. I suggest picking up something edible on the way there sent questions to Opositive

Playground of Pain

THE SCENE: Unusually warm
F3 WELCOME & DISCLAIMER: Done

WARM-O-RAMA: SSH-19 IC, Mountain Climbers-19 IC, Imp. Walkers-19 IC

Mosey to the playground

THA-THANG: Playground of Pain circuit. 4 groups of 2 PAX completed the following circuit with no rest for 5 rounds.

  •  Pull-ups-5
  • 180 degree squat jumps-5, front and back is 1
  • Burpees-5
  • Merkins-5
  • Mosey to field for running

The following movements will be from sideline to sideline

  • High knees then run back
  • Lunge walk then reverse run back
  • Squats-19 OYO then run there and back
  • Mountain Merkins-10 IC
  • Mosey to benches for Irkins-10 IC then run around the perimeter of the field
  • Rinse and repeat
  • Mosey back to the flag

MARY:
No time for Mary. PAX performed countless flutter kicks during the beatdown waiting for the 6.
COUNT-OFF & NAME-O-RAMA
8 PAX, Nature Boy, Pops, Snowman, Utah, Hacksaw, Hollywood, Pony Boy (FNG), Popeye
CIRCLE OF TRUST/BOM:
Thank you to Speaker for his COT earlier this week on Identity. This really spoke to me and made me reflect on what my identity is.
MOLESKIN:
Isaiah 55:6-7

“Seek the LORD while He may be found; Call upon Him while He is near. Let the wicked forsake his way And the unrighteous man his thoughts; And let him return to the LORD, And He will have compassion on him, And to our God, For He will abundantly pardon.”

Amen!!

ANNOUNCEMENTS: Equinox challenge

Be A Life Long Learner

THE SCENE: WET
F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

  • SSH 20 IC
  • Daisy Pickers 15 IC
  • Wind Mills 15 IC
  • Tempo Squats 20 IC
  • Indian Run around the lake

    THA-THANG:

  • Tire pull was time keeper( 1 Lap around half field) Once Lap was completed all PAX switched exercise.
    1. CMU (Squat, Curl, Press)
    2. Bucket (Squat)
    3. Sand Bag (Clean and Throw)
    4. CMU (Swing)
    5. Bucket (Squat)
    6. Slosh Tube (Lung)
    7. Metal Tube (Man Makers)
    8. 100 Run
    9. Bear Crawl
    10. Tire Pull

MARY:

  • Ring of Fire.
    1. Should Clap
    2. Mountain Climbers
  • Captain Thor
    • Set of 6
    • Set of 5

COUNT-OFF & NAME-O-RAMA
Pax: 10 (FNG:1 Mr. Belding)
CIRCLE OF TRUST/BOM:
Be a life long learner. So many people finish school and stop educating themselves. Your mind needs to stay fit/sharp like your body.  Pick up a book, take a class, listen to a pod cast.  surround yourself with HIM and push your body and mind forward.
MOLESKIN:

ANNOUNCEMENTS:
Ruck Sim Saturday, Equinox Challenge.

75s at the Lair 12/18/18 – Halpert Q

THE SCENE:  a blessed 37 degree morning

F3 WELCOME & DISCLAIMER

Given, no FNGs, stretch, know yoself, don’t hurt yoself


WARM-O-RAMA:

SSH IC x75

THA-THANG:

Mosey to far corner of fields closest to playground where there is a pull up bar, rope tied to CMU waiting

One PAX is always on the rope, seated row pulling the CMU in to the group where remaining PAX are doing Qs choice exercises.  No man left behind.  Always 10 reps and plank or Al Gore while CMU is in transit.  Once in, mosey to where CMU just came from as a group, swap puller on rope, repeat with next exercise.

  1. Squats x10
  2. Jump split squats 2 is 1, x10
  3. Merkins standard x10
  4. Wide grip merkins x10
  5. Diamond merkins x10
  6. SSHs x25

= 75 Reps for Uncle Ken

Rinse and repeat for 3 sets,

Mosey to pull up bar on playground.  PAX did AMRAPS pull-ups until we hit 75 together.

Mosey to mid field.  Escalator squats.

40 yd line – 5 squats

30 yd line – 10 squats

20 yd line – 15 squats

10 yd line – 20 squats

Goal line – 25 squats

Total count = 75 squats

Mosey back for Mary

MARY:

Batwings – 20 (4ct) forward arm circles IC, 20 (4ct) reverse arm circles IC, 20 (4ct) seal claps IC, 15 OH claps IC = 75 reps

Pickle Pounder x75

COUNT-OFF & NAME-O-RAMA

7 PAX (0 FNGs) – Anklet, Utah, Pablo, Dial-up, Murse, C-Lo, Halpert on Q

CIRCLE OF TRUST/BOM:

Romans 12:12 – “Rejoice in hope, have patience in tribulation, and be constant in prayer.”

Murse, Pablo, and I had to be pall bearers at my Uncle Ken’s funeral on this day.  This scripture was one I left with my uncle one week earlier in the ICU.

Men of F3, we all face trials, we all struggle somewhere in some way.  Know the hope you can find in Christ Jesus if you don’t already.  The hope of life everlasting.  He is preparing a place in heaven for the saints, the believers on earth.  With that hope, no matter the tribulation, you can have patience and not anxiety.  Throughout it all, pray, pray, and pray some more.

MOLESKIN:

Life is short, bear good fruit while you’re in this world.  There’s no reason not to.  Be a light for others.  Be a H-E-R-O “Help everyone regardless of outcome.”

ANNOUNCEMENTS:

Life is a journey…

THE SCENE:

The Lair: 48 degrees with 100% chance of soggy gloom

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

CIRCLE OF PAIN:

  • CAROLINA DRY DOCKS x 20 IC
  • OVERHEAD CLAPS x 20 IC
  • PENNY HARDAWAYS (just like Bobby Hurleys but different name) x 20 IC

THA-THANG:     (PART 1)

*Mosey to Multi-Purpose Field

  • Startex: Bear Crawl (BC) to 50 yard line.
  • Carolina Dry Docks (CDD) x 20 OYO.
  • BC to 100 yard line.
  • Burpees x 20 OYO.
  • Crawl Bear (CB) to 50 yard line.
  • CDD x 20 OYO.
  • CB 50 yards back to Startex.
  • Burpees x 20 OYO.

THA-THANG:  (PART 2)

  • Run .25 mi.
  • Squats x 20 IC.
  • Run .25 mi.=.50 mi. covered.
  • Squats x 20 IC.
  • Run .25 mi.=.75 mi. covered
  • Squats x 20 IC.
  • Run .25  mi.=1.00 mi. covered

MARY:

  • FLUTTER KIX x 20 IC

COUNT-OFF & NAME-O-RAMA:
2; C-Lo and O Positive (YHC).

CIRCLE OF TRUST/BOM:

YHC has been exploring his genealogy on Ancestry.com (14-day FREE trial) and has discovered many fascinating things about his blood-line.

Scottish roots traced back to 1300’s, Knights in Scotland, Indian blood traced to the Chowanoke Nation in Edenton, NC and there is a little Church in Dyer County named after my family.

But YHC also learned that many of his ancestors had troubles; morality and character flaws, too.

Put a lot in perspective that regardless, our ancestors came to the Land of the Free on Faith.  Faith that their decisions were the right ones for their families and the rest is history.

Just like the Word of God…you must accept it all.  We should not pick only the parts that we like.  The Bible (like genealogy) must be taken in its entirety.  The wisdom comes from learning from our ancestors and preparing ourselves to leave a legacy that honors the Lord.

MOLESKIN:

Simple beat-down for the win.

ANNOUNCEMENTS:
*3rdF ‘Bible Study’: Wednesdays at Einstein’s in East Memphis @ 0630
*Q Source Leadership Discussion: Fridays at Whole Foods in East Memphis @ 1130
*Holiday Schedule on Slack

MERRY CHRISTMAS, brothers!!!

***************************************************************************************************

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!?!?

Not much to see here

THE SCENE: The Lair
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Daisy pickers, IWs, Hillbillies, Stretch 1 minute
THA-THANG:
BOMBS – Partner up/combine for reps

  • 50 Burpees: Run to sideline and back
  • 100 OCs: “” “”
  • 150 Merkins: Run backwards on turn back
  • 200 BBSUs: “” “”
  • 250 Squats: Bear crawl/crab crawl

MARY:

  • Flutter Kicks x 20
  • Box Cutters x 15
  • Reverse Box cutters x 15 (C-Lo)
  • LBCs x 20 (Nature Boy)
  • Can’t remember name but it hurt (Pablo)
  • Freddie Mercury x 20

COUNT-OFF & NAME-O-RAMA
4 PAX (No FNGs):C-Lo, Pablo, Nature Boy, Snowman (QIC)
CIRCLE OF TRUST/BOM:
Discussed the struggle I have teaching my children the true meaning of Christmas.  Its tough to convince a 6 year old that Christmas is more than about Santa and receiving.  The night prior we were wrapping gifts for families in need as part of an Angel Tree program, and my son finally was starting to understand that is about giving.  Next step: getting the birth of Christ to sink in.
MOLESKIN:
I came into this Q with zero plans as the days prior were hectic.  Bombs is always a good backup and the PAX put in good work.  Nature Boy provided some excellent coffee served on moose mugs!   Real Nice!!
ANNOUNCEMENTS:
We need more PAX to post at the Lair.

Dragon’s Breath n stuff at The Lair – Halpert Q – 12/11/18

THE SCENE: Frozen Fog advisory, 24° with a “feels like 20°“ disclaimer by the Weather Channel
F3 WELCOME & DISCLAIMER

Disclaimed, it’s friggin cold out, stretch well men.  No FNGs.

WARM-O-RAMA:
SSH x20 IC, Daisy Pickers x10 IC, Hillbillies x20 IC, stretch OYO for 2 min

THA-THANG:
Merkin Mile to kick us off.  One mile w/ 25 Merkins OYO each quarter mile to total 100 merkins and one mile.

Head up to soccer field for 100s x10.  PAX Sprint to the 50 yd line and jog second half field.  10-15 second breaks at each end.  Repeated to (10) 100 yd runs.

Mosey to hill in back of park for 11s.  Begin at top with 1 squat, 10 Carolina drydocks at bottom, alternate increasing in rep ct at top on squats up to 10 each trip and decreasing at the bottom on dry docks down to 1 rep.

Bat wings – little arm circles x25 (4 count), reverse little arm circles x25 (4 count), seal claps x25 (4 count), OH claps x25 (4 count).  Do all of these in sequence without dropping hands.

MARY:

Thors to 5 BBSUs x 20 American Hammers

COUNT-OFF & NAME-O-RAMA
3 PAX, no FNGs – C-Lo, Utah, Halpert on Q

CIRCLE OF TRUST/BOM:

Romans 12:12 – “Have joy in hope, be patient in tribulation, and be constant in prayer.”

My uncle was admitted to ICU yesterday morning with pulmonary fibrosis, meaning his lungs won’t work on their own anymore.  I gave this verse to him to encourage him that we all have hope in Christ Jesus and what lies ahead.  This life in this world is a mere dot on the spectrum of eternity.  Have patience in tribulations and storms while remaining constant in prayer.  We all go through storms, but everything that happens in this world is for the good of His Kingdom and our sanctification in Chris Jesus.

MOLESKIN:

More PAX need to man up and post in the cold.  We need to be EHing more.  Get one guy a week and imagine what kind of convergence we could have!

ANNOUNCEMENTS:

Merkins? Yes please

THE SCENE: Mid to high 30’s
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Cross Jacks IC x 20

Daisy Pickers IC x 10

Imperial Walkers IC x 10

THA-THANG:
Merkin Mile: jog 1 mile with 25 merkins at each 1/4 mile (total 100 merkins)

  • Line up on multi-purpose field with various coupons: 1 person runs perimeter of the field while other PAX perform various coupon exercises, all PAX to complete circuit
  • Coupon 1: Overhead Press with CMU
  • Coupon 2: CMU Swings
  • Coupon 3: Clean and Press with Big Steel Tube
  • Coupon 4: Bent over Row with Small Steel Tube
  • Coupon 5: CMU Burpees
  • Coupon 6: CMU Curls
  • Mosey 100 yards and perform 25 merkins
  • Sprint 50 yards and mosey 50 yards back to coupons and perform 25 merkins
  • Rinse and repeat (modifications included reduced distance for perimeter runs and a 50 yard Bear Crawl instead of 50 yards of the running)
  • Mosey back to Shovel Flag

MARY:
Flutter Kicks IC for 1 minute
COUNT-OFF & NAME-O-RAMA
7 PAX (Uncle Rico, Halpert, Utah, C-Lo, Murse Nature Boy, Pops)
CIRCLE OF TRUST/BOM:
Season of Advent is a time to slow down and clear the slate. Release anxiety and live in the present. Remember the meaning of Christmas.
MOLESKIN:
Good mumble chatter today and all hung out for PLC. Nature Boy brought out the Griswold mugs. Real nice.

THE SCENE: It dark for 5:30am
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • 25 SSH
  • 20 Merkins
  • 15 Daisy Pickers
  • Streatch
    THA-THANG:
  • Run around the Lake
  • 20 Squats (IC)
  • 15 hand Release Merkins
  • 10 Burpees
  • Run around the parking lot
  • Rinse and repeat( completed 3 trips)
    MARY:
  • 30 Flutter Kicks
  • 30 LBC
  • 30 Freddy Merc
    COUNT-OFF & NAME-O-RAMA
    3 PACK
    CIRCLE OF TRUST/BOM:
    Standards are meaningless if you are not willing to enforce them.  Don’t quit on the willing.,

    ANNOUNCEMENTS:
    St. Jude this coming weekend.

10/27 1040zzz Halpert Substitute Q – The Lair

THE SCENE:  25° Nuff said

F3 WELCOME & DISCLAIMER

Since I was solo until about 5:32AM when Dial-Up appeared to keep me from a fart sack of a workout.

WARM-O-RAMA:

SSH x15 IC, Arm Circles Front x10 4 ct IC, Arm Circles Back x10 4 ct IC, Daisy Pickers x10 IC

THA-THANG:
Various exercises done at various intervals around WC Johnson park as we explored all over with some runs, call it the merkin, dip, pull up, sit up 2 mile

Did I mention it was just Dial-Up and me?  PAX accountability kept me from slacking off in the 25 degree temps when nobody had shown for the start of the workout.

MARY:
Thors to 5×20, LBCs x25, 20 burpees to close

COUNT-OFF & NAME-O-RAMA
2 PAX – Halper on Q and Dial-up

CIRCLE OF TRUST/BOM:

Dabo Swinney speech summarized – Basically, find joy in the journey in life.  We love the mountaintops, but we were made for the journey, the valleys, the struggles.  So, find J.O.Y along the way.  Jesus, Others, Yourself.  This goes hand in hand with our theme of “I am third.”  Keep this perspective and watch out for brothers in isolation.  Keep checking in on brothers who are down, in job searches, going through struggles, help them find the JOY in things outside of the valley, help to equip them with positive influences and time fillers that follow this J.O.Y model.  I believe there’s power in the brotherhood, power that can enable JOY when we can’t seem to find it on our own.

MOLESKIN:

Post to a workout to support a brother.  Don’t post because of your own selfish motives.  If it’s 25 degrees out, man up and show up.  Getting your own fitness up is a benefit to the 1st F, but being there for the Q’s COT is more important and often has an impact.  And, if you need a selfish motive, I’m better every time I hear a COT from one of you men.  Post when it’s tough.  When you EH a family member or close friend after they’ve noticed a better you, you’ll have a testament to a commitment to something greater than yourself.

ANNOUNCEMENTS: