CMU-so-Fly (VQ)

THE SCENE: Daylight just starting to break. Temp, maybe high 60s. Pleasant.

F3 WELCOME & DISCLAIMER:  Check.

WARM-O-RAMA:
15 standard SSH
15 fast tempo SSH
10 Abe Vigoda
10 slow Daisy Pickers
10 Frankensteins (that’s what my kids call alternating high kicks to opposite outstretched hand)
30 sec Back Plank
10 CMU Curl-Lift-and-Press (didn’t know what else to call this… bicep curl, shoulder press, tricep overhead press, shoulder negatives with arms extended, repeat)
All performed IC.

THA-THANG:
Mosey with CMU from parking lot to the plush Turf Fields of the Lair…

  • 11’s: CMU Burpees and CMU Jump Lunges, OYO
  • CMU Merkins till ALL IN
  • Apple Turnovers to opposite sideline

Mosey to the Poles and the Playground

  • AMRAP vertical pole pull-ups attempted (Due to excess sweat accumulation on poles, audible modification called by VQ to reassign exercise as below.)
  • AMRAP pull-ups on playground bridge railing; rest in wall sit as needed

Mosey back to Turf Field sidelines

  • Broad Jumps across to opposite sideline
  • 15 “CMU-so-Fly” lateral shoulder raises, alternating sides with each rep at midline, OYO (modification: 15 CMU foward shoulder raises OR 15 CMU military press)
  • CMU Lunge Walk across to opposite sideline
  • 2 rounds of 5 push-up assisted Glute-Ham Developers with alternating partner holding ankles.

MARY:
30 Supermans OYO
15 V-situps OYO

Mosey with CMU back to shovel flag.

COUNT-OFF & NAME-O-RAMA
5 PAX – Bombay, SKIDS 100, Hello Kitty, C-Lo, Webelo (VQ).

CIRCLE OF TRUST/BOM:
Looking back on life, you may notice certain “pillars” of faith or seasons of exceptional spiritual growth, often spurred by an individual in your life or an event. Be mindful of the impact your life might have on those around you, in ways you may never even know about. Make the most of each opportunity. Life can be cut short unexpectedly and without warning. Invest in those around you.

ANNOUNCEMENTS:
Convergence coming up on Memorial Day, 5/27, at The Barracks.

Lair Pavilion Work

THE SCENE: The Lair – Steady downpour.

QIC: Snowman

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

  • Mosey to the pavilion
  • Daisy Pickers x 20 (IC)
  • Imperial Squat Walkers x 25 (IC)

THA-THANG:

The Gross – 12 reps / 12 exercises

  • Burpees
  • Merkins
  • Tempo Squats
  • Groiners
  • Table Lunges – Rear leg on bench – 6 each leg
  • Big Boy Sit ups
  • Werkins
  • Sumo Squats
  • Burpees
  • Decline Merkins
  • Prisoner Squats
  • Big Boy Sit ups
  • Super 21: Round 1=1/1, Round 2=2/2 etc…21 dips after each set of rounds.
    • Rounds 1-8 (=36 each)
      • BBSUs
      • Derkins
    • Rounds 9-13 (=55 each)
      • LBCs
      • Irkins
    • Rounds 14-21 (=140 each)
      • Dips
      • Merkins

MARY:
Another 12×12 focused on ab work
COUNT-OFF & NAME-O-RAMA
3 PAX: Pops, C-Lo, Snowman
CIRCLE OF TRUST/BOM:
From this weeks Q-Source on Meeting.  Best Q-Source topic I’ve ever read, and sums up why I love F3.

The odd thing that a HIM discovers when he summons the discipline to Meet despite being in a valley is that there will be inevitably be a man there for whom the valley is an even darker and deeper place. Confronted by that Brother more direly in need than himself the HIM will forget his own woe just long enough to minister to him—and in the momentary forgetting of himself, POOF, find that he has returned to his own mountaintop.
MOLESKIN:
I was not in the mood to get soaked so we ran for cover immediately.  We got our work in.
ANNOUNCEMENTS:

Grass Knuckles

THE SCENE: 

Lair; early, muggy with rain threatening

F3 WELCOME & DISCLAIMER:

WARM-O-RAMA:

  • SSH x 25 IC
  • IMPERIAL WALKERS (In motion; clockwise) x 25 IC
  • IMPERIAL WALKERS (In motion; counter-clockwise/backwards) x 25 IC

THANG: 

PART 1:

Mosey to nearby trail around lake

Run 1/4 lap

BIG BOY SIT UPS x 25 OYO

Run to nearby wooden bridge

BEAR CRAWL half length of bridge

DIPS x 25 OYO

BEAR CRAWL remainder of bridge

Run 1/4 lap

LBC’s x 25 OYO

Run 1/4 lap

MERKINS x 25 OYO

Run 1/4 lap

PART 2:

“11’s”

  • Gather at starting point in nearby soccer field for instruction: to be performed OYO
  • BODY BAG BUILDER (BBB) x 1
  • Run length of field (70 yds)
  • BEAR CRAWL up berm
  • SQUAT x 10
  • CRAWL BEAR down berm
  • RUN BACKWARDS back to starting point
  • ALTERNATING SHOULDER TAPS (AST) until all in
  • REPEAT: as follows
  • INCREASE BBB x 1 rep/round and DECREASE SQUAT x 1 rep/round
    • ex: 2,9
    • ex: 3,8
    • etc.
  • After completing round of 5 BBB YHC led PAX on mosey around nearby loop and back to resume routine
  • After completing final round of 10 BBB/1 SQUAT the PAX mosey’d to shovel flag

MARY: 

  • AST until all in

COUNT-OFF & NAME-O-RAMA:
6; C-Lo, Steinbrenner, Utah, Skids 100, Bombay and O Positive (YHC)

CIRCLE OF TRUST/BOM:

Shelter From the Storm

We are all exposed to the storms of life. Stand strong. Be ready to receive God’s blessings, however He sends them. For YHC, He continues to send many blessings his way via YHC brothers of F3-Memphis. And for that, YHC is grateful.

MOLESKIN:

YHC had a little bit left in his tank this morning after his 5.0 mile run before BC. The PAX had no idea how much left. They found out early and often.

We got better together. Except for that reverse run tumble, compliments of YHC. He may be old but he bounces pretty good on hard ground it appears. No bones were broken in the making of this Backblast.

#ISI

Lost Weinke

THE SCENE: 50 degrees and clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH-25 IC, Windmill-15 IC, Shoulder press-15 IC
THA-THANG:
Mosey to small building by the field for the following.

  • Wall sit for 20 seconds
  • Merkins-15 OYO
  • Deep squats-15 OYO
  • 3 sets were completed

Mosey to the field for following

  • Vacuum cleaners to the 10 yard line and back with 5 Merkins at each line. Rinse and repeat with the other PAX. 2 sets were completed.
  • Indian Run around the field
  • Indian Bear crawl with Merkins the length of the field
  • Lunge walk 10 yards and sprint 10 yards for the length of the field
  • Indian run around the field

MARY:
Flutter kicks-15 IC, SSH-25 IC, Hello Dolly-15 IC, SSH-25 IC, Groiner Merkins-10 IC
COUNT-OFF & NAME-O-RAMA
5 PAX, C-lo, Skidds100, Steinbrenner, Dial up, and Nature Boy
CIRCLE OF TRUST/BOM:
Things don’t always go as planned. Have a plan B.
MOLESKIN:
I deleted the workout and COT from my phone on accident  2 minutes prior to starting the Welcome & Disclaimer. Sometimes we have to resort to a plan B!
ANNOUNCEMENTS:
Beastweek

Thorsday…Fun w/ Mjolnir’s Distant Cousin

THE SCENE: Calm and 65.

F3 WELCOME & DISCLAIMER: Disclaimed and Warned

WARM-O-RAMA:

  • SSH IC x 20
  • Daisy Pickers IC x 10
  • Prisoner Squats IC x 10

THA-THANG:
Indian run around pond and mosey to intramural fields

2 rounds of circuit training. Pacer ran length of field with 30lb ruck and back..everyone switched stations

  • 20lb KB Swings
  • Railroad Iron Deadlifts
  • Bear Crawls 15yd/Crawl Bears Back
  • 50lb Ruck Rows
  • Battle Ropes
  • 40lb Ruck – Plank Pull Thrus
  • Farmer Carries (60lb Each Hand)
  • Tire/ Sledge Hammers

Run 50yds  do 10 Merkins, Run next 50yds do 10 jump squats x 2 rounds

Run 50 yds do 10 Burpees, Run next 50yds do 10 BBS x 2 rounds

Mosey back to STARTEX

MARY:
2 Min Plank Hold

COUNT-OFF & NAME-O-RAMA
9 PAX – Steinbrenner, Gus, Snowman, Peeping Tom, Vector, Skids100, 1040, C-Lo, Hacksaw (Q)

CIRCLE OF TRUST/BOM:
Be intentional with time with your spouse. Often we can let kids and schedules get in the way of that. The relationship with your spouse was there before kids, and God willing the relationship will be there when the kids move out. God created marriage first then children came. Date Your Spouse!

MOLESKIN:
PAX worked hard, and enjoyed lots of chatter about Chick-Fil-A (and now I am hungry).

ANNOUNCEMENTS:

Magnificent 7’s

THE SCENE: Upper 30’s

F3 WELCOME & DISCLAIMER

Completed after 10 penalty burpees for late flag

WARM-O-RAMA:
SSH IC x 25

Imperial Walker IC x 20

Abe Vigoda IC x 10

Cross Jacks IC x 25

Mosey to turf field

THA-THANG:
Perform exercises at each of the 4 corners of the turf field in multiples of 7. PAX stay together and run to each corner. Mix of plank, Al Gore, and Flutter Kicks while waiting for PAX to catchup on runs.

  • 7 Burpees x 4 corners
  • 14 Flutter Kicks (4 count IC) x 4 corners
  • 21 Merkins x 4 corners
  • 28 Squats x 4 corners
  • 21 Big Boy Situps x 4 corners
  • 14 Carolina Dry Docks x 4 corners
  • 7 Groiners x 4 corners

MARY:
Hello Dolly IC x 20

Ratchet Shoulder Blaster

COUNT-OFF & NAME-O-RAMA
6 PAX (Nature Boy, Dial Up, Steinbrenner, Pablo, C-Lo, Pops)

CIRCLE OF TRUST/BOM:
“We can’t undo a single thing we have ever done, but we can make decisions today that propel us to the life we want and towards the healing we need.” – Steve Mariboli

“I can do all things through him who strengthens me.” – Phillippians 4:13

MOLESKIN:
Lots of good variation options with this workout. The 40+ crowd worked hard this morning and it felt great.

ANNOUNCEMENTS:

Forrest Gumpers at the Lair

THE SCENE: 40 Degrees, clear and perfect
F3 WELCOME & DISCLAIMER: Done
WARM-O-RAMA:

  • SSH x 25
  • Daily Pickers (slow)  x 12
  • Imperial Walkers x 10
    THA-THANG:
  • Merkin Mile (actually 1.2 miles)
    • 25 Regular, 25 Werkin (wide), 25 Derkin (diamond), 25, Herkin (hand release)
  • Mosey to field
  • Suicides x 3 (30yd, 40yd, 30yd in 10 yd intervals)
    • 25 Big Boy Situps after each Suicide
  • Indian Run x1
  • Lunge walk (sideline to sideline)
  • Indian Run x1
  • Backward and Forward Sprints (sideline to sideline) x 3

MARY:

  • Hello Dollys x 15
  • Thor Situps x 10
  • Flutter Kicks x 10

COUNT-OFF & NAME-O-RAMA
6 – Snowman, C-Lo, SKIDS100, Steinbrenner, NatureBoy, Utah
CIRCLE OF TRUST/BOM:
Proverbs 12:24 – Work hard and become a leader, be lazy and never succeed. 

Shared message regarding complacency.  New job Utah received was not out of necessity but desire to continue personal growth.  Don’t be afraid to take on new challenges, even if it makes you uncomfortable.  God didn’t create you to be idle.

MOLESKIN:
First Q for me today, was nervous about it all week and spent alot of time planning.  Great feedback from the guys, they looked gassed after all the running so my job was complete.  Good luck in the Crucible fellas.

ANNOUNCEMENTS:
Crucible on Saturday

Cindy and stuff

  • THE SCENE: Partly cloudy and 46 degrees
    F3 WELCOME & DISCLAIMER
  • This will suck!
    WARM-O-RAMA:
  • SSH-25 IC
  • Imperial Walker-15 IC
  • Slow Daisy Pickers-10 IC
  • Shoulder Press-10 IC
  • Lateral Shoulder Raises-10 IC
  • Mosey together to the playground
    THA-THANG:
    Cindy for 20 minutes
  • 5 pull-ups
  • 10 Merkins
  • 15 Squats
  • 20 LBC

Circuit for 5 Rounds

  • Carolina Dry Docks-5
  • Seal Merkins-10
  • Mountain Climbers-15
  • 1 lap around the playground
  • 1 perfect pull-up be each PAX
  • 1 minute time hack to get back to startex

MARY:
No time
COUNT-OFF & NAME-O-RAMA
8 Pax, Pops, C-Lo, Utah, Hacksaw, Peeping Tom, 1040, Nature Boy, and Halpert
CIRCLE OF TRUST/BOM:
“Don’t ever let good enough be good enough”

Bill Parcells

We should all be working towards a better version of our self. Think of where you need to improve and get to work.

MOLESKIN:
I am grateful for all of the PAX that have helped me grow in 2018 and years to come. All of the PAX pushed through the workout and encouraged each other.  It was good to see 1040 in the gloom for the ruck and BC! Congratulations to Utah for his new job. Cool to see Hacksaw rucking his way back home from BC. Good work Men!!!!

ANNOUNCEMENTS:
Crucible is coming!

3/21- CMU Tomfoolery

THE SCENE: A foggy 41 degrees atop a moist soccer field
F3 WELCOME & DISCLAIMER:

Delivered… adequately

WARM-O-RAMA:
SSH IC X 20

Arm circles IC forward X 15, backward  X 15

Worlds greatest stretch OYO X 5

Mosey to the soccer field
THA-THANG:

Part Un

Bear crawl while dragging CMU undercarriage to 1/4 field; Overhead lunge with CMU from 1/4 to midfield; rinse and repeat to start

Burpee broadjumps to 1/4 field; return with high knees to start

Part Duex

Farmer carry CMU x 2 (some had one due to shortage of side piece CMU)

FC CMU start to midfield; 20 burpees, run from midfield to start and back

FC CMU midfield to end field; 20 overhead CMU squats, run to midfield and back

FC CMU endfield to start; 40 mountain climbers, run length of field and back

FC CMU start to midfield and back; 20 CMU Big boy sit-ups, run length of field and back

MARY:
line up on side of width of field – 15 flutter kicks IC, run to other side, 15 flutter kicks, run back to start; Rinse and repeat with 15 Hello Dolly’s IC and 10 hollow rock

Handstand hold 8 count – 20 seconds on, 10 seconds off

Return to Startex

Merkins IC X 12
COUNT-OFF & NAME-O-RAMA
9 Pax, 1 FNG (Webelo) Skids100, Anklet, Steinbrenner, Hello Kitty, O’Reilly, C-Lo, Utah, Peeping Tom (Q)
CIRCLE OF TRUST/BOM:
Resilience to derailment and allowing for the next hour, day, month to be better than the last in working towards your goals. Everyday is a challenge and failure is to be expected but we continue to strive for ourselves and as examples to others.
MOLESKIN:
Enjoyed programming things I’m awful at (basically everything) to get a hit of the Q-drenaline. Also, people don’t like to be upside down so definitely will do that more often.
ANNOUNCEMENTS:

none

3/19 Lair – Dirty McDeuce Milez – Halpert Q

THE SCENE:  36 degrees, dragons breath rolls across the Lair

F3 WELCOME & DISCLAIMER: Dunit

WARM-O-RAMA:

SSH IC x25

Daisy pickers IC x10

Hillbillies IC x15

THA-THANG:

Dirty McDeuce Mile – PAX run one mile around lake and across AO.  Stop every 1/10th of a mile to do:  12 squats, 12 merkins, 12 BBSUs.  Total reps in the mile = 120ct of each exercise = 360 total reps.

Mosey to turf field for some 4 corner fun.  Lunge walk first short, 25 ct LBCs, 75% sprint long, 15 ct Dips IC, bear crawl 2nd short, 25 OH claps IC, Indian run long + short, finish turf work with 25 IC forward arm circles, 25 IC backward arm circles, 25 IC seal claps.  Mosey to fence for 15ct IC dips.  

Back to shovel flag for Mary.

MARY:

LBCs x25 IC

American hammers IC x25

Low plank 30 seconds into 15 IC pickle pounders

High plank last minute

COUNT-OFF & NAME-O-RAMA

7 PAX (no FNGs) Minnie, C-Lo, SKIDS100, Hello Kitty, Pablo, Snappa, Halpert on Q

CIRCLE OF TRUST/BOM:

In the business and chaotic moments of life, remember, it’s all small stuff so enjoy them as you’re in them. 

MOLESKIN:

Snappa hitting his 2nd day in a row after first day out this week, keep it up brother!  Pablo can’t stop telling stories to save his life, HAHA!  

ANNOUNCEMENTS:

Crucible on 3/30, HC now, do it.