Triceps at the Lair

THE SCENE: Low 70’s and Humid
F3 WELCOME & DISCLAIMER:

Done. No FNG’s present

WARM-O-RAMA:
SSH – 15 IC, Imperial Walker – 15 IC, Squats – 15 IC, Overhead Press – 15 IC, Mosey with CMU to the playground.
THA-THANG:
Tricep stations for four rounds with 20 – SSH between

  • Dips – 20
  • CMU Extensions – 20
  • Close Grip Merkins – 20
  • Carolina Dry Docks – 20

Mosey with CMU to field for CMU Merkins – 25 and Bear Crawl 10 yards and back, CMU Merkins – 20 and Bear Crawl 10 yards and back.

 

MARY:
No time for Mary
COUNT-OFF & NAME-O-RAMA
5 Pax, C-LO, Pops, Snowman, Utah, Nature Boy
CIRCLE OF TRUST/BOM:
Covered the G3L with the PAX. Get Right (Q1), Live Right (Q2), Lead Right (Q3), Live Right (Q4).
MOLESKIN:
Life is not a race! Live in the moment  and be thankful !
ANNOUNCEMENTS:
Growruck. Get your mind right!!

Deck of Leg Death

  • THE SCENE: The Lair.  Mid to upper 60s.  Finished up a solo ruck around the AO.  AOQ C-Lo and myself began our discussions of Hurricane Florence and GrowRuck that would continue throughout the bootcamp.
    F3 WELCOME & DISCLAIMER
    WARM-O-RAMA:

    Daisy Pickers (IC) x 20
  • Imperial Walkers (IC) x 20
  • SSH (IC) x 20
  • Various Stretches focusing on upper legs

THA-THANG:
Mosey to the hill/mound for 11s.  Squats at the bottom.  Lunges at the top.

Mosey back to the flag for the Deck of Leg Death.

  • Spades = Squats
  • Diamonds = Lunges
  • Hearts = Jump Squats
  • Clubs = Smurf Jacks
  • Jokers = Mosey around the parking lot

10 cards were left in the deck when time was up.  Seemed like we pulled every Smurf Jack card.  Legs were burned up good.
MARY:
Nope
COUNT-OFF & NAME-O-RAMA
2 PAX: C-Lo and Snowman
CIRCLE OF TRUST/BOM:
Cherish your wife by providing what need so they will never doubt our love, care, and commitment.  Many of us are doing GrowRuck and will be leaving our wives to handle the family for a large part of next weekend.  Keep that in mind and maybe do something special for your wife.
MOLESKIN:
Good conversation with C-Lo about our excitement for GrowRuck and current events including Hurricane Florence which stands to affect many of our F3 brothers in the Carolinas.  Prayers were lifted for them, our wives and families, and the newborns of several Memphis pax.
ANNOUNCEMENTS:
GrowRuck

The Backbreaker

THE SCENE: 70’s and Humid
F3 WELCOME & DISCLAIMER: Done, no FNG’s.

WARM-O-RAMA:
Squats –  15 IC, Imperial Walker – 15 IC, BBS – 15, Arm Circles – 10 IC, 10 IC reverse, Merkins – 15 IC, 2 PAX alternated pulling the tire from the flag to Startex. All 8 Pax had a turn pulling the tire to Startex.
THA-THANG:
The Backbreaker – 6 staions are below. PAX did Merkins, Mountain climbers, or BBS while waiting for station to clear. AMRAP!!

  • Austrailian  pull up – 15 on first round and then 10 for the rest
  • Strait legged dumbell lift with 2 each 20 pound dumbell – 10
  • Rows with heavy metal tube – 10 each arm
  • Bent over row with heavier tube – 10
  • Tire pull – 5 on first round, then 3, and then 2
  • Run half way around the multipurpose field

MARY:
Line up on goal line and run to midfield for 20 – BBS and run back. Al Gore until all in. Line up on goal line and run to midfield for 20 – Flutter Kicks  and run back. Al Gore until all in. Line up on goal line and sprint to other goal line.
COUNT-OFF & NAME-O-RAMA
8 PAX, Utah, Goldfinger, U-rock, C-lo, Pops, Bombay, Hollywood, and Nature boy
CIRCLE OF TRUST/BOM:
Challenge and Adversity. In life we are handed challenges that aren’t expected or planned for. Find a way to work through them. Reach out to your F3 brothers for help and advice.
MOLESKIN:
Plenty of encouragement from the PAX .

ANNOUNCEMENTS:
Congratulations to Bombay and Skids100! They both have a new member to their family.

International Big Chest Day at The Lair

Date: 09/04/2018

AO: The Lair

QIC: Gus

Conditions: 75F – pretty good

WELCOME

DISCLAIMER

Warm-o-Rama
SSH IC x 20
Walk-outs x 5
Lady stretching

Merkin Mile
.25 mile + 25 Merkins OYO
Repeat x 4

* mosey to all-purpose field *

Four Corners of Chesticulation
20 reps of exercises at each corner; lunge walk the short sides; mosey the long sides
Wide Merkins OYO
Archer Merkins OYO
Diamond Merkins OYO
Hand Release Merkins OYO
Reachin’ Merkins OYO
Superman IC
Stagger Plyo Merkins OYO
Aquaman IC
Merkins w/ Clap OYO

* mosey to SP *

Circle of Trust
Count-O-Rama: 7
Name-O-Rama: Snowman, Pops, C-Lo, U-Rock, Halpert, Goldfinger, Gus | FNGs: N/A
BOM:  It’s tempting to become intoxicated by Goo. We have to work to remember that good circumstances may lead to Happiness, but our goal is Joy. 

Moleskin: I loved being part of Growtember with The Lair PAX. 

Legs, Lungs, and Core

THE SCENE: 0530 and Humid
F3 WELCOME & DISCLAIMER: Done
WARM-O-RAMA:

SSH 15 IC, 15 SILENT, 10 PENALTY MERKINS FOR NOT FINISHING TOGETHER, DAISY PICKERS 10 IC, SQUATS 15, AND STRETCH OYO FOR 2 MINUTES.
THA-THANG: Legs, Lungs, and Core
MOSEY AROUND THE POND TO MULTIPURPOSE FIELD STOPPING SEVERAL TO HOLD AL GORE UNTIL PAX CAUGHT UP.  PAX LINED UP ON GOAL LINE AND LUNGE WALKED TO THE 25 YARD LINE AND PERFORMED SQUATS UNTIL ALL IN. ONCE ALL IN, PAX SPRINTED BACK TO GOAL LINE. PAX LINED UP AND RAN TO OPPOSING GOAL LINE AND PERFORMED SQUATS UNTIL ALL IN. RINSE AND REPEAT! PAX GATHERED AT GOAL LINE AND PERFORMED FLUTTER KICKS 10 IC, BBS 10, MERKINS 10, AND RUN TO OPPOSING GOAL LINE. RINSE AND REPEAT. PAX LINED UP FOR AN INDIAN RUN AROUND THE MULTIPURPOSE FIELD AND LINED UP ON THE GOAL LINE FOR THE FOLLOWING, MOUNTAIN CLIMBERS 10 IC, MERKINS 10, LBC 10 IC. PAX LINED UP IN THE END ZONE FOR THE FOLLOWING. SPRINT TO OPPOSITE SIDE AND JOB BACK, BACK PEDDLE TO OPPOSITE SIDE AND JOB BACK, SKIP JUMP TO OPPOSITE END AND JOB BACK. PAX PERFORMED THESE FOR THREE SETS. PAX LINED UP FOR MERKINS 10, AND MOUNTAIN CLIMBERS 10 IC. PAX LINED UP FOR THE FINAL SPRINT AND SKIDS100 AND ORANGE JULIUS TIED. MAX EFFORT FROM ALL PAX!!

AT SOME POINT WE DID SOME HAND RELEASE MERKINS FOR BOMBAY.

 

 

 

 

 

MARY: Dealers choice

It pays to be a winner. OJ and Skids100 picked the following for Mary.

Orange Julius – WW1 SIT UP 15 IC

Skids 100 – Box cutters until time was called at 0615

COUNT-OFF & NAME-O-RAMA
8 Pax and 3 FNG, C-LO, Murdock, Gold Finger, Orange Julius, Skids100, Pops, Bombay, and Nature Boy.
CIRCLE OF TRUST/BOM:
Integrity. Q was inspired by the effort of the PAX and the willingness to give max effort! This mornings focus was on giving max effort for the whole 40 minutes during the workout and throughout the day.
MOLESKIN:
Psalms 46:1 God is our refuge and strength, A very present help in trouble.  Bombay was happy that we performed some hand release merkins ! Skids100 and Orange Julius are FAST!!
ANNOUNCEMENTS:
GrowRuck will be here soon! Get your ruck on.

Tired of the Mountain

THE SCENE: The Lair: Awesome 69F

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

Side Straddle hop x 20 IC

Merkin x 10 IC

Sealjacks x 15 IC

Merkin x 12 IC

Smurfjacks x 15 IC

Arm Circles 10 Forward

Arm Circles 10 Backwards

 

THA-THANG:

Head to the toy shop (AKA Bombay’s truck) grab any item especially the tire with the rope and head to the large hill in the distance.

Options: Square Metal Tube, 2 Buckets of sand and water, slosh tube, CMU, Large Brick and oh yeah the tire

1 person takes the tire up the hill, down the hill and then around the hill (that person has the pleasure of naming the exercise everyone does during the time of their run with the tire.)

First off was Nature Boy with the tire – Exercise – Goblet Squats

Clean and Press

Flutter kicks

Big Boy sit-ups with CMU raised

10 lunges out and back

Biceps Curls

Merkins on our CMUs

MARY:

Dealer’s choice around the world:

Captain – Thors – 4 IC

Flutter kicks – 25 IC

Box Cutters – 20 IC

Baby makers (thanks Rabbit) – 15 IC

Pickle bounders – 15 IC

Big Boy Sit-ups – 15 IC

30 sec of LBC’s as many as you can do

COUNT-OFF & NAME-O-RAMA
Bombay, Rabbit, Nature Boy, Pops, SKIDS100, C-Lo, FNG- Roscoe

MOLESKIN:

Tire + hills = SUCKS

CIRCLE OF TRUST/BOM:

I know in my own life I feel that I am not inspirational to other people or sometimes do have to inspirational items to say in a moment. When I feel those was the only thing I can always go back to is Proverbs and best way to start is with the chapter of the same number day of the month. Today is the following: Proverbs 23.

Do not wear yourself out to get rich; do not trust your own cleverness.
Cast but a glance at riches, and they are gone, for they will surely sprout wings and fly off to the sky like an eagle.

Do not eat the food of a begrudging host, do not crave his delicacies;
for he is the kind of person who is always thinking about the cost.[b]
“Eat and drink,” he says to you, but his heart is not with you.
You will vomit up the little you have eaten and will have wasted your compliments.

 

ANNOUNCEMENTS:
Prayer for SKIDS100 and Bombay’s babies coming soon. Roscoe is trying to get full time with Germantown police department.

Lt. Dan ICECREAM!!!!!!

THE SCENE: It was a good morning for the PAX to suffer!
F3 WELCOME & DISCLAIMER


WARM-O-RAMA:

  • 30 SSH IC
  • 15 MerKins
  • 15 Daisy Pickers
  • 30 Sec Leg streach

THA-THANG:

  • Four Corners
    • 100 Squats ( Butt to CMU)
    • Run With CMU to  next corner
    • 100 Squats ( Butt to CMU)
    • Run With CMU to  next corner
    • 100 Squats ( Butt to CMU)
    • Run With CMU to  next corner
    • 100 Squats ( Butt to CMU)
    • Run With CMU to  next corner
  • Circle up at mid Field
    • PAX did Squats (Butt to CMU) while one HIM bearcrawled around the circle.

MARY:

  • Flutter kicks while pressing CMU
  • Ended with 10 Squats (Butt to CMU)
    COUNT-OFF & NAME-O-RAMA
    5 PAX (0 FNG)
  • CIRCLE OF TRUST/BOM:
Bubba: “I’m gonna lean up against you, you just lean right back against me. This way, we don’t have to sleep with our heads in the mud. You know why we a good partnership, Forrest? ‘Cause we be watchin’ out for one another. Like brothers and stuff.”
Bombay:” Lean on your brothers so you don’t have to live life down in the mud.”

MOLESKIN:

Image result for bubba and forrest back to back

ANNOUNCEMENTS:
Grow Ruck 12

Lightning Fast Ultimate

THE SCENE:
A little heat lightning on the way. No thunder. Gorgeous outside while the multi-purpose field glistened, and beckoned us come.

F3 WELCOME & DISCLAIMER
Dis-claimed, all the way! Dis-claimed, all the way! Including but not limited to, the official F3 Lightning ENDEX policy as made clear by none other than the Nan’tan himself the previous night. 

WARM-O-RAMA:
SSH x30 IC
Burpees x10 OYO
30 Second Stretch
Wide Arm Circles x10 IC
Reverse! Reverse!

THA-THANG:
Moseyed to the multi-purpose field for a little F3 Ultimate, Memphis style. Stood in awe of it for a moment. Then used some cones to make two end zones. The cones felt a little like a Silent iGenner at a job convention, but they served their purpose.

Rules are simple: Split into two teams. 37 minutes of balls to the wall Ultimate War. If the Frisbee hits the ground all PAX do two Burpees. When your team scores, you decide how the other team performs their walk of shame back to the other end zone. Otherwise, standard ultimate rules apply.

Team 1 Lineup:
1. Bombay – The heavy handed bruiser
2. Nature Boy – The hustler / Wild Thing
3. Pops – The crafty veteran with eye sight troubles
4. Richard Simmons – Freak athlete who doesn’t know his own name

Team 2 Lineup:
1. Skids – Suburban bomber and pinch runner
2. C-Lo – Crafty veteran keeping the diversity count up
3. Scrooge – The secret MVP
4. Phat Pat – Quintessential “coach on the field” (read: fat and slow) and undisputed F3 Ultimate Champion. Still living off of his one big contract.

There was much back and forth and ballyhoo. This team scored. The other team would almost score (Bombay!). And looooots of Burpees were had by all. Team 2 won, obvi. Final score: 7 to a mercy 3. There was some mumbling about a rematch in the future once certain PAX learned even how to throw a frisbee. We shall see.

MARY:
4 minutes of Phat Pat Stretches!

COUNT-OFF & NAME-O-RAMA
8 PAX + the Spirit of Granola, no FNG’s

CIRCLE OF TRUST/BOM:
YHC took this Q last minute to support my brother C-Lo. All I needed was 8 cones and a frisbee. Wasn’t the hardest workout ever, but we all got better and had fun. It was simple. If you need to make changes in your life, they can start small. Master one small step, then add another. Don’t overcomplicate the process. Doing something consistently is better than nothing.

MOLESKIN:
YHC could feel the spirit of Granola urging him on in his moments of doubt and despair. I know he is looking down on me from heaven like Chubbs with the alligator in Happy Gilmore. Much love Granola!

I’d like to thank The Lair for a super fun morning, and laying it all out on the field. Those boys can ball! HC to miss Bombay’s Revenge Q at the Morg tomorrow.

ANNOUNCEMENTS:
City Ruck
GrowRuck
Iced Coffeeteeria complements of Nature Boy! Ooooooh!

CMU Party with Bear Crawls

THE SCENE: Cloudy and low 70’s
F3 WELCOME & DISCLAIMER :  

Done. No FNG present this morning. Covered the F3 Mission Statement and Core Principles.

WARM-O-RAMA:
SSH-10 IC with feet together at starting point followed by a silent 10 IC. 10 Penalty Burbpees for not finishing silent SSH together. High Knees- 10 IC, Overhead press-10 IC. Mosey with CMU to bathrooms for Flutter kicks- 10 IC with CMU . Mosey with CMU to field for THA-THANG.
THA-THANG:
Bear Crawl 1-2-3

Partner up for 100 Merkins, 200 LBC, and 300 Squats as a team. Partner 1 starts Merkins while Partner 2 drags or throws the CMU forward while Bear Crawling to the 20 yard line and then repeat in reverse back to start where Partner 1 is. Once completing all Merkins, PAX did CMU curls until all in. This continues for the 200 LBC and 300 Squats.   After Bear Crawl 1-2-3, PAX Lunge Walked with CMU to midfield and help plank until all in. PAX lined up for work with their CMU. CMU Overhead Press- 10 IC, CMU 8 Count Body Builders- 10 IC, and mosey to start for sprints across the field. PAX made several laps with sprints until time for Mary was called at 6:12 am.

  • MARY:
  • Flutter Kicks- 15 IC, Dealers Choice to C Lo for American Hammers- 5 IC

COUNT-OFF & NAME-O-RAMA
5 PAX, C LO, Skids, Pops, Snowman and Nature Boy
CIRCLE OF TRUST/BOM:
Spoke to PAX about teamwork and getting ready for GROWRUCK. Teamwork is the combined action of a group of people, especially when effective and efficient.
MOLESKIN:
Prayed for the PAX and the opportunity for another day to get better.

ANNOUNCEMENTS:
Train for GROWRUCK!!

Pick Your Coupon

THE SCENE:  The Lair.  4 HIMs just finished a 3 mile ruck.  Sparky and Forest were running laps around the lake.  Cause thats what they do.
F3 WELCOME & DISCLAIMER: √
WARM-O-RAMA:

  • Imperial Walkers (IC) 20
  • Daisy Pickers (IC) 20
  • Stretch what ails you for 30 seconds

Headed for Bombay’s truck full of fun stuff to grab coupons.

Midge (75 lb. sandbag), slosh tube, tire w/rope pull, 2 buckets of water, and a brick stack.

Head to the multi-use field as a team switching coupons as we go.

THA-THANG:
Partner up.  Coupons were spread across the goal line.  I believe we had 6 stations.  P1 does exercise while P2 runs with a coupon to mid field line and back. Switch when P2 returns. Combine for reps.

  • 50 Burpees
  • 100 Merkins
  • 200 LBCs
  • 300 Squats
  • 50 Burpees

After each round the PAX will switch coupons.  Held plank after each round till all-in.

Bring coupons back to the flag as a team.

MARY:
Slutter Kicks (IC) 30

Nolan Ryans (IC) maybe 10 till time was up.
COUNT-OFF & NAME-O-RAMA
10 PAX (No FNGs) Moneybags, Nature Boy, Skids, Forrest, Bombay, Pops, Sparky, Uncle Rico, C-Lo, Snowman (QIC)
CIRCLE OF TRUST/BOM:
Read a clip from the F3 Qsource on Positive Habit Transfer

https://f3nation.com/2018/05/13/positive-habit-transfer-q2-4-2/

YHC’s personal growth as a leader would not be where it is today without the positive influence of F3 and the PAX.  Thanked the PAX and F3 for their positive influence in my life.
MOLESKIN:
Shout out to Bombay for helping out with my Q by providing the truck full of painful coupons.  That tire pull burned real good!  I expect those coupons will get a lot of use in the next few months as a lot of us are training for GrowRuck.
ANNOUNCEMENTS:
If you have not signed up GrowRuck, read this: https://f3nation.com/2018/07/26/why-growruck/