A sled, tire, and turf……

THE SCENE:  Foggy and a brisk 45 degrees
F3 WELCOME & DISCLAIMER

Disclaimer was advised and PAX consented!

WARM-O-RAMA:
SSH x20, Squat x 20, Merkin x10, and stretch OYO.
THA-THANG:
PAX took a mosey to the turf fields where the Q had a tractor tire and a weight sled ready to play.

4 pax took turns flipping the tire from one end of the field to the other(100 yards), while one pax was working the others held plank until it was their turn.

simultaneously, 3 pax pushed the weight sled(170#) from one end of the field to the other(100 yards) while one pax worked the others planked.

then the groups switched torture devices…

round 2 was the same as round 1 but after the working pax finished he ran to the end of the field and back to his place in line.  until both the tire and sled made a full trip from one end to the other and back(200 yards).

Next, pax took a mosey to the playground where a pull up bar was located.  one pax manned the pull up bar and performed 20 pull ups while the other pax performed merkins and squats in a rotating fashion until it was their turn on the pull up bar.  All pax performed the circuit twice.  Then took a mosey back to startex.

MARY:
Dealers choice C-Lo( in hindsight not a wise choice)- Pax were introduced to THOR- 1 big boy sit up then 4 american hammers, 2 bbsu- 8 american hammers, 3 bbsu-12 american hammers, 4 bbsu-16 american hammers…..until Q dropped the hammer and called time.
COUNT-OFF & NAME-O-RAMA
7- C-LO, Halpert, Pablo, Snowman, Nature Boy, 1040, Barney
CIRCLE OF TRUST/BOM:
2 Timothy 2:2 ” And the things you have heard me say in the presence of many witnesses entrust to reliable people who will also be qualified to teach others.”

We have been entrusted with the  gospel and should on a regular basis be sharing it and or pouring into others to make them qualified.  We learn so we can then share what we learn to others so they can learn.  Jesus never stayed long in one place.  He was constantly telling everyone about His Father and how much He loved them,  then would move on to the next town.  Discipleship was commanded in the Bible and the Pax were encouraged to share what they know with as many people as possible.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Terrible Two’s at the Lair

THE SCENE: Foggy and fifty degrees
F3 WELCOME & DISCLAIMER:

Done

WARM-O-RAMA:
SSH-20 IC, SQUATS-20 IC, ARM CIRCLES-20 IC, BURPEES-10 IC

MOSEY TO ALL PURPOSE FIELD WITH CMU
THA-THANG:
TERRIBLE TWO’S

  • LUNGE WALK-10 EACH LEG
  • BURPEE-10 IC
  • FROG JUMP-10
  • MERKINS-10
  • SSH-10 IC
  • RUN AROUND FIELD TOGETHER
  • RINSE AND REPEAT
  • FLUTTER KICKS-20 IC
  • BBS-25 OYO
  • RUN AROUND FIELD
  • RINSE AND REPEAT
  • RUN LENGTH OF FIELD AND BEAR CRAWL BACK TOGETHER
  • MOSEY TO BENCH FOR DIPS-20 OYO
  • INCLINE MERKINS-20
  • MERKINS-20
  • MOSEY TO NEXT BENCH RINSE AND REPEAT
  • CMU CURLS-25 OYO

 

  • MOSEY TO STARTEX WITH CMU

MARY:
NO TIME FOR MARY
COUNT-OFF & NAME-O-RAMA
4 PAX, NATURE BOY, C-LO, SKIDS 100, UTAH
CIRCLE OF TRUST/BOM:
QIC HAD A TOUGH DAY YESTERDAY! IT STARTED WITH AN UPSET STOMACH AND ENDED WITH MIXED FEELINGS ON THE DAY.  I HAD TO LET AN ASSOCIATE GO YESTERDAY AND THAT IS NEVER EASY! MY MOTHER HAD SURGERY AND DID NOT TELL ME. OVERALL, IT WAS A CHALLENGING DAY FOR ME. WE ARE FORTUNATE THAT WE CAN SHARE OUR LIVES WITH MEN THAT ARE GOING THROUGH THE SAME STUFF. THANK GOD FOR THAT AND F3!

MOLESKIN:
PRAYER FOR MY MOM, SKIDS 100 BROTHER, UNCLE RICO’S SON, AND OUR COUNTRY.
ANNOUNCEMENTS:
COME OUT AND SUPPORT THE LAIR.

Double Quarter Pounder w/ extra Merkin

THE SCENE: mid 50’s and perfect. Naitch and I came in hot just in time to give the 1 minute warning.

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:
SSH x 20 IC

Abe Vigoda x 10 IC

Merkins x 15 IC

Imperial Walker x 10 IC

THA-THANG:

  • Merkin Mile to Field 1
  • Sprint 25 yds, Merkins x 25, Backpedal to goal line
  • Sprint 50 yds, Squats x 50, Backpedal to goal line
  • Sprint 75 yds, Mountain Climber x 75 (2=1), Backpedal to goal line
  • Sprint 100 yds, SSH x 100, Backpedal to goal line
  • Plank until all in
  • Rinse and Repeat

MARY:
Hello Dolly-lama x 15 IC

Big Boy Sit-ups x 15 IC

Flutter Kicks x 15 IC

Jane Fonda x 15 IC

Mosey to Shovel Flag

Worst Worst Merkin Ever x 5

COUNT-OFF & NAME-O-RAMA
5 PAX (Skids100, Nature Boy, Utah, C-Lo, Pops)

CIRCLE OF TRUST/BOM:
Psalm 5:3 “In the morning, Lord, you hear my voice; in the morning I lay my requests before you and wait expectantly.”

MOLESKIN:
It doesn’t get any better than the Lair as far as beatdown options. The lake path, the turf fields, the playground zone, the hill, rucking paths, Bombay’s truck of pain…y’all need to check it out.

The pain caused by Tomb Raider’s beatdown on Saturday produced some good mumblechatter with my running workout. I almost fell flat on my face getting out the truck this morning. #legsstoppedworking

Never too late BB from 10/23 @ #ao-the-lair – Halpert’s complete bodybuilder

THE SCENE:  A balmy, wet 46°

F3 WELCOME & DISCLAIMER

Disclaimed, no FNGs, let’s get to work

WARM-O-RAMA:

25 SSH IC, 15 Daisy Pickers IC, 20 Hillybillys IC

THA-THANG:

  • Merkin – Squat Mile around the lake, 100 total merkins, 100 total squats in one mile
  • 11’s completed with step ups and derkins on the parking lot wood fence
  • (2) minute 100’s = 20 seconds to get goal line to goal line, 40 seconds to get back – feel the burn
  • Grab some bench for some dips and irkin supersets (3) sets of 10 and 10 IC
  • Mosey to Mary

MARY:
BBSUs x25 IC, Jane Fonda’s x10 IC each leg, LBCs x25 IC, Thors

COUNT-OFF & NAME-O-RAMA
5 PAX (no FNGs) Dial-up, C-Lo, Skids100, Murse, Halpert on Q

CIRCLE OF TRUST/BOM:
Inspired by a Captain Obvious Twitter share of a quote that said, “Your kids won’t spend much time outside if you don’t.  Ultimately, your kids won’t move much if you don’t.  Your kids might become just like you.  Anything you wish they’d do, you have to show the way.  Anything you wish they’d be like, you have to show the way.”

Being a HIM starts in your own house.  Don’t “Help” your wife with household tasks.  They’re yours too.  Your partners.  Be intentional in the role you play as a leader, leading by example.  Show the way to those around you.  Lead like Jesus.  Be humble and thankful for His grace and do all that you can for others, regardless of the outcome.

When you do this, your wife and kids will follow with pride and know they way that they should go.

MOLESKIN:
Murse (my little bro) getting out there each week while rehabbing a torn and repaired (twice) ACL is impressive.  Keep getting after it brother!

ANNOUNCEMENTS:
See #announcements channel in Slack.

Truck-O-Pain 1.0

THE SCENE:  Fall is in the Air…..
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH:15
  • IW:15
  • DP:15
  • Squats:15
  • Merkins:15
    THA-THANG:
  • Indian run around the field twice
  • AMRAP style with tire as time keeper, once tire completed rep everyone rotated equipment.
    • Bucket Squat
    • Sandbag clean and throw
    • Slosh TubeLung
    • Tire pull (50 yards our and back)

MARY:
Ring of Fire (Shoulder claps, Mountain climbers)
COUNT-OFF & NAME-O-RAMA
Pax:4 FNG:0
CIRCLE OF TRUST/BOM:
Set goals and complete them! Plan to post X amount of times a week and hold yourself accountable.  Have your F3 brothers hold you accountable!
MOLESKIN:

ANNOUNCEMENTS:

I guess you could call it leg day at The Lair

THE SCENE:  It was 46 with a light sprinkle
F3 WELCOME & DISCLAIMER 

Done  No FNGs

WARM-O-RAMA:
SSH – ICx 25

Imperical Walkers – IC x 25

Daisy Pickers – IC x 20

LAC – IC x 15 ( forwards & backwards)

Then a mosey over to the turf field

THA-THANG:

1. Start at the goal line lunge walk to 10 yard marker and do 1 merkin IC. Lunge walk to the 20 do 2 merkins…. and so on until we get to the other goal line .

2. Dips 3 sets of 10 IC. Followed by 20 Step ups , rinse and repeat

3. Starting at the goal line duck walk 10 yards followed by bear crawling 10 yards. Rinse and repeat until we reach the other goal line

4. Mosey back to the bench at the other end of the field.

5. Dips 3 sets of 10 IC paired with Erkins 3 set of 10 IC. Also I think we did 1 if not 2 rounds of Step ups.

6. Finally, Start at the goal line, 5 squats, and walk to the next 10 yard marked and do 10…. and so on jnrilnyou get to the other goal line. Halpert said we finished off with 275 squats. I guess, but know I was on fire

MARY:
Jane Fonda IC x 15

LBC IC x 50
COUNT-OFF & NAME-O-RAMA
4 Pax, C-Lo, Sleep Number, Tiger Lily, Halpert
CIRCLE OF TRUST/BOM:

Love your family. It’s the most important group of people on this earth. If someone asks your family  if they are loved by you, what would they say? How would they respond? There are so many ways to show them that they are loved and don’t be afraid to show them in multiple way.

MOLESKIN:

It was my first time at The Lair. I was excited and nervous at the same time to lead this group of guys. It was a great workout this morning. I like to leave a little time for Mary. LBCs are my favorite.

ANNOUNCEMENTS:
Different AOs have shirts on mudgear.com for sale

Get on slack to see things I missed

Life is like a pair of dice.

THE SCENE:

The Lair: 54 degrees and briskly

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

CIRCLE OF PAIN:
*SSH x 11 IC
*IMPERIAL WALKERS (clockwise in motion) x 11 IC
*HILL BILLIES (counter-clockwise in motion) x 11 IC
*MERKINS x 11 IC

*1 Lap MOSEY around Turf Field

THA-THANG:    PAX assembled in a  circle. YHC pointed to the 2 large dice laying on the turf.  YHC ‘splained the rules.

Going clock-wise, 1 PAX at a time, each PAX would roll the 2 dice at the feet of another randomly chosen PAX.  The PAX whose feet lain the 2 dice would then announce  (Q) the Exercise and # of reps.  He would Q the exercise (shared leadership) then once completed that PAX would roll the 2 dice at the feet of another PAX.  Repeat with remaining PAX.

*DICE 1=Exercise
*DICE 2=Quantity of Reps
****IF each DICE rolled an F3, the PAX (Q) would announce a Dealer’s Choice option***

The 6-sided Dice 1 (exercise) options were as follows:

  1. F3=Dealer’s Choice
  2. Mtn Merkins
  3. Burpees
  4. Alt Shoulder Taps (R>L=1)
  5. Bear Crawl for distance
  6. The Ronaldo (yet to be submitted to Exicon…stay tuned): not a sport players are known for flopping skillz.  Imagine PAX lying on back then doing a big boy sit-up….then flopping onto belly then doing a merkin…that equals 1 rep.

The 6-sided Dice 2 (quantity of reps) options were as follows:

  1. F3=Dealer’s Choice
  2. 15
  3. 20
  4. 25
  5. 30
  6. F3=Dealer’s Choice

*3 Indian Laps around Turf Field

MARY:
*Flutter Kicks x 11 IC
*Box Cutters (Build the box) x 11 IC
*Box Cutters (Open the box) x 11 IC

COUNT-OFF & NAME-O-RAMA:
4; Backseat, C-Lo, Billy Blanks and O Positive.

CIRCLE OF TRUST/BOM:

PRAY.  This was my prayer.  Pray for each other. Pray for yourself.  Pray for the brother to your left and right.  We all need prayer.  I struggle with praying for myself.  I need help with that.  I was fully transparent with the PAX.

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 and this event, GrowRuck 12 Memphis as good examples.

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.

Shared pain builds trust. Well done men for putting in the work this weekend.

Well done.

Special thanks to 
David Redding , Co-Founder of F3 , John Lambert , Seth Brown and the 2 Cadres , Cadre Daniel (F3:Linus) and Cadre Kevin who invested into these men this weekend.

#GritGrindGrow #GR12

Iron sharpens iron. Aye!?!

MOLESKIN:
I love this AO.  So much to do here.  And that turf. So soft and supple.  I digress.

Do the hard thing.

POST.

ANNOUNCEMENTS:
*2.0 Camping weekend coming up on 10/12-13…see Pre-Blast for deets.
*LAIR AO shirt is gon be fiya. Coming to an AO near you. 

 

The Lair Beatdown

THE SCENE: Cool, Like Fall is coming!!!!!
F3 WELCOME & DISCLAIMER

The PAX was Disclaimed
WARM-O-RAMA:

  • 20 SSH
  • 20 Merkins
  • 10 Daisy Pickers
  • 20 Squats

THA-THANG:

  • 20 Burpees in Memory of Darth Visor
  • Indian Run around the field twice
  • 10 Merkins pull through CMU
  • 20 Squat Thrusters
  • 30 Lunges
  • 40 Overhead Press
  • 50 CMU curls
  • Bearcrawl 25 yards with CMU
  • 10 Merkins pull through CMU
  • 20 Squat Thrusters
  • 30 Lunges
  • 40 Overhead Press
  • 50 CMU curls
  • Bearcrawl 25 yards with CMU
  • Indian Run around the field twice

MARY:

  • 10 Flutter Kicks
  • 50 Curls
  • 20 Flutter Kicks
  • 40 Curls
  • 30 Flutter Kicks
  • 30 Curls

COUNT-OFF & NAME-O-RAMA
8 PAX (0 FNG)
CIRCLE OF TRUST/BOM:
Took Moment of silence for Darth Visor.
MOLESKIN:

ANNOUNCEMENTS:
Camping Trip

Skids100 VQ

THE SCENE: The Lair: 75F

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

Unknown

 

THA-THANG:

Unknown

MARY:

Unknown

COUNT-OFF & NAME-O-RAMA

Skids100, Bombay, Anklet, Pops, C-lo

CIRCLE OF TRUST/BOM:

Unknown

ANNOUNCEMENTS:
None

Back to the Mountain

THE SCENE: The Lair: 76F

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

Side Straddle hop x 30 IC

Merkin x 20 IC

Arm Circles 20 Forward

Arm Circles 20 Backwards

THA-THANG:

Grab CMU and sand bags Mosey to the Lair Mountain

Lair back Mountain Weighted

Partner workout with either 60lb sandbag, 50lb sandbag, 40lb sandbag or 30lb CMU

1 partner would run backwards up the mountain and run forward down the mountain 5 times while partner performed Clean and Press with weight 100 total

Switch merkins 100 total: switch at 50

 

 

MARY:

2 mins of situps

Flutter Kick x 15 IC

Rositas x 15 IC

COUNT-OFF & NAME-O-RAMA
Pops, Nature Boy, C-Lo

CIRCLE OF TRUST/BOM:

Embrace the Suck!

When we deny what reality is giving us, we create suffering. So life is a dance between minimizing expectations and surrendering to what our lives actually reveal to us. By embracing our lives totally (even the stuff that “sucks”), we get through them. The Armed Forces have no other choice. If they’re out in the Iraqi desert or in the mountains of Afghanistan, the only way they’re going to get through those challenging experiences is by embracing them.

ANNOUNCEMENTS:
None