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.

CMUing at the Lair

THE SCENE: 68 Degrees…Windy and wet, but the turf field was dry as can be.

F3 WELCOME & DISCLAIMER: Done

WARM-O-RAMA:

  • SSH 25xIC
  • Arm Circles Forward 15xIC
  • Arm Circles Backward 15xIC
  • Windmills 15xIC
  • Daisy Pickers 15xIC

THA-THANG:
Everyone moseyed to the turf field with their CMUs, but we did not get right to the heavy lifting.

First, we had to take in a Quarter Pounder.

  • Sprint to the 25-yard line and do merkins 25x…… backward run to the goal line
  • Sprint to the 50-yard line and do squats 50x…… backward run to the goal line
  • Sprint to the 75-yard line and do mountain climbers 75x…… backward run to the goal line
  • Sprint to the 100-yard line and do SSH 100x…… backward run to the goal line

Next up was a DirtyMacDeuce

  • 15x CMU Curls
  • 15x CMU Overhead Squats
  • 15x CMU Big Boy Situps (Last round replaced with Heavy Freddies)
  • Indian Run Around the turf field

Rinse and repeat x4

Finally, we finished it off with a cherry on top

  • Merkins x25
  • LBCs x15
  • Bear Crawl across the turf field and sprint back

MARY:

  • Freddy Mercurys x25
  • Hello Dollys x25

COUNT-OFF & NAME-O-RAMA
6 – Sonic, Halpert, C-Lo, Dial-Up, SKIDS100, Hello Kitty

CIRCLE OF TRUST/BOM:
Leaning on the newest Q Source article which we all should read. As you accelerate through your day, remember to continue to focus on your relationships, especially with your M. Leave some gas in the tank at the end of a long work day and do something nice for your loved ones. It is a great way to bookend your day. Those relationships are what matter most and will lead to true joy in life.

For further reading, Here is the QSource article. Check it out!

MOLESKIN:
Excellent morning for a workout. We got better and also learned that 1 doesn’t always equal 1 when it comes to counting out reps

ANNOUNCEMENTS:
None

2/28 – Lair – B.O.M.B.S – Halpert Q

THE SCENE: 40 degrees, foggy

F3 WELCOME & DISCLAIMER:  Done
WARM-O-RAMA:

1 – SSH x25 IC

2 – Slow Daisy Pickers x10 IC

3 – Merkins x10 IC

4 – Stretch OYO for one min

THA-THANG:

MERKIN MILE around the lake

Partner BOMBS on the turf field, 100 yd DORA for transportation partners

B – burpees x50 

O – overhead claps x100 

M – merkins x150 

B – BBSUs x200 

S – squats x200

MARY:

No time.

COUNT-OFF & NAME-O-RAMA

7 PAX – Granola, Rabbit, Minnie, Hello Kitty, Dial Up, C-Lo, Halpert on Q

CIRCLE OF TRUST/BOM:

Be kind and patient with people.  When you’re driving, don’t be frustrated the person in front of you is going the speed limit and you’re in a hurry to go faster to get to your next probably not that important destination.  If that person had a sign in their window that said, “I’m learning to drive this stick, I apologize for any delays.”  You’d probably understand and be patient right?  Everybody is walking around with a different set of baggage, an internal struggle of some kind.  You don’t know what they’re going through and they don’t have a sign letting you know what it is that’s a weight on them, so be kind and patient always.  You have stuff just like they do.

MOLESKIN:

Granola asked on slack who would step up to do his Februburpee challenge with him.  YHC lured him to the Lair, the furthest AO from his house.  It’s always fun to keep each other sharp, glad he ventured out to inspire the rest of us.  We all pushed each other.

ANNOUNCEMENTS:

3/16 – Big Buffalo 50K relay teams

3/30 – CSAUP Crucible, HC now, train, get it done with your brothers.

Nature Boy Beatdown at the Lair

THE SCENE: Clear and 33 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH-25 IC, Daisy Pickers-15 IC, Peter Parker’s-15 OYO, Merkins-15 OYO, Mosey approximately 50 yards and back to Start.
THA-THANG:
Parking lot work and CMU/Ruck work on the field of Pain.

  • 15 Groiner Merkins
  • 15 Mountain Climbers
  • 15 Flutter Kicks
  • Mosey 50 yards and back to start and SSH until all in
  • R&R
  • Mosey to field 1 with CMU and Rucks
  • 15 Curls
  • 15 Overhead Press
  • 15 Squats
  • 15 Burpees
  • Indian Run around the field
  • R&R
  • Partner carry across the field and Lunge walk back
  • Bear crawl across the field and sprint back
  • Indian run around the field
  • 15 Flutter Kicks
  • Sprint across the field
  • Indian run around the field
  • Bear Crawl across the field and sprint back
  • 15 Partner Merkins
  • 15 Partner BBS
  • Sprint across the field
  • MARY:
    Flutter Kicks, American Hammer, Peter Parker’s
    COUNT-OFF & NAME-O-RAMA
    10 PAX, Halpert, Steinbrenner, Dial up, Anklet, C-Lo, Escargot, Hello Kitty, Pops, Skids 100, Nature Boy
    CIRCLE OF TRUST/BOM:
    Q Source topic of the week. The Queen cannot be ignored, even by the strongest of Kings.
    MOLESKIN:
    Prayed for the PAX that have family members dealing with Cancer and other health issues.
  • ANNOUNCEMENTS:
    Crucible is coming

Frozen Finger Frenzy

THE SCENE: Dense fog, about 34 degrees, but no rain.  Icy, tundra-like turf fields, though…

F3 WELCOME & DISCLAIMER
Done

WARM-O-RAMA:
SSH x 25(IC)
Daisy Pickers x 10(IC)
Forward Arm Circles x 10(IC)
Reverse Arm Circles x 10(IC)
Windmills x 10(IC)

Quick Mosey to second turf field

THA-THANG:
I had a plan that involved many rounds of  tabatas; however, the frozen turf was brutal on our hands and thus modification on the fly was required.

  1. PAX lined up on the baseline with the far left PAX running to the midline while other PAX performed Burpees when not running.  Running PAX called go at the midline and then second to the left PAX ran to midline.  Rinse and repeat to all PAX at the midline and then repeat to the far baseline.  Return trip with the same cadence back to original baseline.
  2. Round 1 Tabata with 40 seconds of work followed by 20 seconds of rest, alternating between Merkins and Shoulder Taps.  8 Round of this planned but  risk of injuring hands real so modified to 4 rounds.
  3. PAX lined up on the baseline with the far right PAX running to the midline while other PAX performed SSH when not running.  Running PAX called go at the midline and then second to the right PAX ran to midline.  Rinse and repeat to all PAX at the midline and then repeat to the far baseline.  Return trip with the same cadence back to original baseline.
  4. Round 2 Tabata with 40 seconds of work followed by 20 seconds of rest, alternating between Prisoner Squats and Mountain Climbers.  8 Round of this planned but  risk of injuring hands real so modified to 4 rounds.
  5. PAX lined up on the baseline with the far left PAX running to the midline while other PAX performed Calf Raises when not running.  Running PAX called go at the midline and then second to the left PAX ran to midline.  Rinse and repeat to all PAX at the midline and then repeat to the far baseline.  Return trip with the same cadence back to original baseline.
  6. Mosey to Bleachers to perform tabata Dips.  Bleachers proved to be treacherously slick so after first set sprinted across the field to wooden fence to finish.  4 rounds completed.
  7. PAX lined up on the baseline with the far right PAX running to the midline while other PAX performed Burpees when not running.  Running PAX called go at the midline and then second to the right PAX ran to midline.  Rinse and repeat to all PAX at the midline and then repeat to the far baseline.  Return trip with the same cadence back to original baseline.

Mosey back to Startex

MARY:
Tabata Mary with 40 seconds of work and 20 seconds of rest:
Flutter Kicks
LBCs
Reverse Crunches

COUNT-OFF & NAME-O-RAMA
5 PAX: C-Lo, Slicnut, Snowman, Hacksaw, 1040(QIC)

CIRCLE OF TRUST/BOM:
“What we do in life echoes in eternity.” – Maximus from the film Gladiator

My COT did not involve the same history-altering circumstances (albeit fictional) in the movie, but the sentiment rings true in how our fathership of our children “echoes” in their future.  My M and her siblings were raised where many of the positive qualities we strive for in fatherhood were absent.  The lack of these positive qualities continues to “echo” in my M and her siblings today.  These failures came to a head last week resulting in a lot of conversations and emotional turmoil in their family.  As a father of three, I see how our failures as fathers can shape the destiny of our children.  Our children look to us to understand how to be men and women.  They parrot our qualities, both good and bad.  My three sons see everyday how I treat my bride, their mother.  I challenged the PAX to be the servant-leaders they were called to be so that their Godly legacy echos in their children’s lives.

MOLESKIN:
Not my most effective effort today between a late night with the 3-month old and the unforgiving turf.  My modifications on the fly were well received by the PAX.  I truly appreciated their patience with the changes and their attitude throughout.  I believe that one reason men come back to F3 is that they know they are supported by their brothers, no matter the circumstances.

ANNOUNCEMENTS:
*Equinox Challenge
*2F-Lunches
*BEASTWEEK continues at The Levee tomorrow (the easternmost AO if you consider its on Friday, in Germantown, that has(had?) a skunk mascot).

Do Work @ The Lair – 2/19 – Halpert Q

THE SCENE:   A crisp 31 degrees.
F3 WELCOME & DISCLAIMER

No FNGs, disclaimer given.

WARM-O-RAMA:

1 – SSH x25 IC

2 – Slow Daisy Pickers x10 IC

3 – Merkins x10 IC

4 – Stretch OYO for one min

THA-THANG:

Merkin Mile – 12 min

4 corners on the turf – 20 min

bear crawl on the shorts

  1. 50 Jump lunges, one is one
  2. 50 BBSUs
  3. Bat wings – 4cts on all – forward arm circles x25, backward arm circles x25, seal claps x25, OH claps x25
  4. Dips on the bleachers 4ct x25 IC
  5. LBCs 4ct x50IC

Mosey to the pull up bar on the playground.  The PAX combined for 75 pull-ups.

Mosey to the turf field.  Start at half line.  5 squats, 40 yd line 10 squats, 30 yd line 15 squats, 20 yd line 20 squats, 10 yd line 25 squats.

Mosey back to startex for Mary.

MARY:

  1. Flutter kicks x25 IC
  2. Hello dolly x25 IC
  3. Pickle Pounders x25IC
  4. Hold Plank 1 min
  5. LBCs x25 IC

COUNT-OFF & NAME-O-RAMA
4 PAX – CLo, Skids100, Anklet, QIC Halpert

CIRCLE OF TRUST/BOM:
Consider those men in your concentrica who are not excelling in specific areas, whether it is career, financial, physical, spiritual.  Go alongside that man and encourage a whetstone type of relationship or be open and ask how you can help.  Is that man posting to F3?  Physical fitness is the first GET RIGHT that will spill over into all other areas of a man’s life.

MOLESKIN:

ANNOUNCEMENTS:
Crucible 3/30 – HC now, tell somebody, be there.

Happy to be here

THE SCENE: 50’s and wet
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH- 25 IC, Daisey Picker- 15 IC, Shoulder Press- 15 IC, Hand Release Merkin- 10 OYO

THA-THANG:
Mosey around the pond and stop at each light for 10 squats. Mosey to field for the following.

Bear Crawl to the 10 yard line for 10 Groiner Merkins

Lunge Walk to the 20 yard line for 20 alt. leg lunge jump

Frog Jump to the 30 yard line for 30 Prisoner Squats

Crab Walk to the 40 yard line for 40 LBC

Imperial Walk to the 50 yard line for 20 SSH

Rinse and repeat back down to 10

Indian run to each corner on the field.

Corner#1 – 10 Groiner Merkins

Corner#2 – 20 Prisoner Squats

Corner#3 – 30 SSH

Corner#4 – Imperial Walker

Line up on goal line, do 10 Groiner Merkins and run to opposite end at 80% effort, 20 alt. leg lunge jump and run to opposite end at 80% effort, 20 Prisoner squats and run to opposite end at 80% effort, 10 Burpees and run back to start.

MARY:
Flutter kicks – 20 IC, BBS – 20 IC, Hello Dolly – 20 IC
COUNT-OFF & NAME-O-RAMA
4 Pax, C-LO, Nature Boy, Dial up , and Utah
CIRCLE OF TRUST/BOM:
Be grateful for every day God gives us! We are Blessed that we have our friends, family, and the ability and freedom to be part of F3. God Bless you all!
MOLESKIN:
Prayers for Dial up and his family, my Father in law who is fighting prostate cancer, and Pops’ step Mother who is fighting breast cancer.
ANNOUNCEMENTS:

THE SCENE: Damp but pleasant
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Indian Run around the Lake
  • 19 Daisy Pickers
  • 19 Merkins
  • 19 Squats
  • Streatch legs on you own

THA-THANG:

  • 5 Burpees
    • Run 100 Yards
      • 20 Squats
    • Run 100 Yards
  • 5 Burpees
    • Run 150 Yards
      • 30 Monkey Humpers
    • Run 150 Yards
  • 5 Burpees
    • Run 250 Yards
      • 40 Squats
    • Run 250 Yard
  • 5 Burpees
    • Run 300 Yards
      • 50 Monkey Humpers
    • Run 300 Yards
  • Walk 50 Yards and Back
  • Bearcrawl 10 yards
    • 10 BBS
  • Bearcrawl 10 Yards
    • 20 BS
  • Bearcrawl 10 Yards
    • 30 BBS
  • Bearcrawl 10 Yards
    • 40 LBC’s
  • Bearcrawl 10 Yards
    • 50 LBC’s
  • Bearcrawl 10 yards
    • 40 LBC’s
  • Bearcrawl 10 Yards
    • 30 Carolina Drydocks
  • Bearcrawl 10 Yards
    • 20 Merkins
  • Bearcrawl 10 Yards
    • 10 Captain Thors
  • Bearcrawl 10 Yards
  • 50 Monkey Humpers
  • 25 Monkey Humpers

COUNT-OFF & NAME-O-RAMA
7 PAX
CIRCLE OF TRUST/BOM:
Surround yourself with strong people.  They will lift you up and help you grow.  Make sure you bring something to the table or the relationship will not last.
MOLESKIN:
N/A
ANNOUNCEMENTS:

CMUs Make Great Birthday Presents

THE SCENE:  Low 60’s with plenty of gloom, but dry.

F3 WELCOME & DISCLAIMER:  Welcomed and disclaimed they were.

WARM-O-RAMA:

  • SSH IC x30
  • Imperial walker IC x15
  • Daisy pickers IC x15
  • Merkins IC x10

THA-THANG:
Grab your CMU and mosey to the turf field.

AMRAP #1 – 10 minutes

  • CMU halos x 15
  • Lunge walk with CMU on shoulder – 15 paces out, switch shoulder, 15 paces back
  • Flutter kicks with CMU overhead x 30
  • PAX take turns one at a time on a half lap mosey with 30# ruck

Mosey a lap

AMRAP #2 – 10 minutes

  • 8-count bodybuilders x 15
  • BBSU with CMU x 15
  • CMU curls x 30
  • PAX take turns one at a time on a half lap mosey with 30# ruck

Mosey a lap

AMRAP #3 – Short on time, so 7 minutes

  • Merkins x 30 (One hand on CMU, 15 reps per side)
  • Overhead press x 15
  • CMU swings x 30
  • PAX take turns one at a time on a half lap mosey with 30# ruck

Pick up your CMU and mosey back to shovel flag

MARY:
LBCs IC x30

COUNT-OFF & NAME-O-RAMA
10 (0 FNGs)

CIRCLE OF TRUST/BOM:
Being comfortable leads to complacency, which is detrimental to our development.  Get outside of your comfort zone and push yourself to become the best man possible.  Take advantage of the opportunities within F3 to improve your leadership, and carry that over to your family, church, work, and community.

Thoughts and prayers for Pablo’s upcoming knee surgery and the family of Halpert’s wife’s friend who recently lost a loved one unexpectedly.

MOLESKIN:
YHC came very close to splashing merlot during his own Q.  T-claps to Pablo for getting after it even with a torn meniscus!  Really appreciate all the men coming out to kick off YHC’s birthday in the best way possible.  Great work, men!

ANNOUNCEMENTS:
YHC cannot wait for BrewRuck 2.0.