Beautiful BOMBS 6/18/19

THE SCENE: Hot and humid
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH IC x 25

Shoulder Press IC x 25

Arm Circles IC x 15

Merkin Mile – 25 merkins every 1/4 mile for 1 mile

THA-THANG:

  • BOMBS (partner up)
  • 50 Burpees, Bearcrawl 50 yds and back
  • 100 Overhead Claps, Skip Jump 50 yds and back
  • 150 Merkins, Side Shuffle 50 yds and back
  • 200 Big Boy Situps, sprint 50 yds and back
  • 250 Squats, Bearcrawl 50 yds and back
  • Sprints

MARY:
LBC’s IC x 25

Flutter Kicks IC x 25

COUNT-OFF & NAME-O-RAMA
8 PAX: Stephen King, Skids 100, C-Lo, Twitty, Utah, Hello Kitty, Iced, Pops (QIC)
CIRCLE OF TRUST/BOM:
Lean on your F3 brothers. We are all here to help when needed.

Post Flood Work – 6/13/19

THE SCENE: Warm and muggy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH IC x 30

Imperial Walkers IC x 20

Abe Vigoda IC x 20

Merkins IC x 10

Merkin Mile (25 merkins at 1/4 mile points until complete 1 mile)

THA-THANG:
Red Barchetta on the turf field

  • Sprint 100 yards, 100 SSH IC, mosey back and plank
  • Sprint 75 yards, 75 Mountain Climbers (2 is 1), mosey back and plank
  • Sprint 50 yards, 50 LBCs, mosey back and Al Gore
  • Sprint 25 yards, 25 Merkins, mosey back and Al Gore
  • Sprint 10 yards, 10 Burpees, mosey back and Al Gore
  • Bear Crawls and Crawl Bears

MARY:
Some
COUNT-OFF & NAME-O-RAMA
11 PAX: Soybean, Stephen King, Motel 6, Stuft Crust, C-Lo, Hello Kitty, Steinbrenner, Twitty, Haverford, Bombay, Pops
CIRCLE OF TRUST/BOM:
Appreciate the things that you have and the people in your life. F3 has been an incredible support group for me and my family during a difficult time. Trust in friends, family, and God. Thankful.
MOLESKIN:
I needed to Q a workout to blow off some steam and be with the F3 guys after a tough week. Incredible group of men.
ANNOUNCEMENTS:

C-No C-Lo at the Lair

THE SCENE: What a scene! As I pulled into WC Johnson Park after my road trip from East Memphis, the cloud-dappled sky was just starting to lighten. Birds were chirping. The city was lightly playing Gynt’s “Morning Mood” over the loudspeakers. A waning crescent moon clung to the Southeastern sky as if it knew of the glorious sunrise to come. 

The Lair PAX were running a tad late this morning. There was a scramble to grab CMUs and get circled up by 0530. C-Lo, meanwhile, was nowhere to be seen. 

F3 WELCOME & DISCLAIMER: Given

WARM-O-RAMA:
SSH x25; Daisy Pickers x10; Imperial Walker x15; Hillbilly x15; tempo squat x10

Still no AOQ in sight.

YHC: “Anyone heard from C-Lo?”
PAX: “Nope”

So we loaded up our CMUs and moseyed! 

THA-THANG:
We stopped at Ryan’s Place Playground for three sets of…

Bulgarian Split Squats: 7 each leg
Derkins: 10

Load up CMUs and mosey to the grassy area in front of the gated community of baseball fields. As we were leaving the playground, here came C-Lo driving by. 

Partner up!

Flora 1-2-3 – like Dora, but no running:
100 derkins (feet on block); other partner holds plank
200 LBCs (CMU on chest); other partner holds feet at 6″ with block overhead
300 goblet squats with CMU; other partner holds bottom of a squat

One partner did a set number of reps of the exercise, then they swapped. 

C-Lo finally came running up when we were halfway through the squats.

Mosey waaaay back to the turf field. 

30 yard diaper carry out and back.

Tank tread:
PAX sat in a line, alternating directions. PAX passed a CMU, a 35# kettlebell, and a 60# sandbag down the line. The last man then sprints to the front, takes a seat, and resumes passing/receiving. 

Mosey back to the shovel flag, which was now planted. 

MARY:
10 weighted V-ups with the CMUs.

COUNT-OFF & NAME-O-RAMA
7 PAX Utah, Hello Kitty, Twitty, Nature Boy, Skids, Soybean (QIC), and eventually C-Lo

CIRCLE OF TRUST/BOM:
In order to have impact, you have to take responsibility. Attempting impact without responsibility is just trolling. Take responsibility for the outcome of your community. 

MOLESKIN:
Great time this morning with the ‘ville PAX. The nitro homebrew was the icing on the cake. 

ANNOUNCEMENTS:
4th of July Convergence at the Mothership – 6:30-7:15 AM

*WARNING* Do NOT try this at home.

THE SCENE:

Lair. 71 and moist.

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

SSH x 25 IC

Mosey to multi-purpose field (mpf)

“SWITZER”

*PAX would perform OYO

ROUND 1:

  • Start at goal line
  • 8-ct Body-Builder (BB) x 5
  • Run to 50 yard line
  • BB x 5
  • Run to opposite goal line
  • BB x 5
  • Run backwards to 50 yard line
  • BB x 5
  • Run backwards to starting goal line
  • BB x 5
  • Alternating Shoulder Taps (AST) until all in
  • Recover with group run around perimeter of mpf x 1 lap

ROUND 2:

  • Same as above, except: substitute Burpees x 10 then group recovery run x 2 laps

ROUND 3:

  • Same as above, except: substitute 10-ct Body Bag Builder (BBB) x 15

Mosey back to Shovel Flag

MARY:

Flutter Kicks x 25 IC

Hello Dolly x 25 IC

Box Cutters until time expired

COUNT-OFF & NAME-O-RAMA
Dial Up, C-Lo, Twitty, Hello Kitty, Skids 100, Iced, Hacksaw and O Positive (YHC)

CIRCLE OF TRUST/BOM:
Grace.  Be patient and let go and let GOD supply your needs.

MOLESKIN:
Today pushed many a PAX to his limits, including YHC.  Many PAX were introduced to “Switzer” for the first time today.  This work-out never disappoints, always pushes every man, regardless of fitness level.  Great to be back with the Lairvians!!!

ISI.

ANNOUNCEMENTS:
See: Preblast

Run with CMU/Lift stuff/Repeat

THE SCENE: The Lair – Storms left behind some nice morning weather.

QIC: Snowman

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

  • Slow Daisy Pickers x 15 (IC)
  • Imperial Squat Walkers x 20 (IC)
  • Stretch for 30 seconds
  • Mosey to the field w/CMUs

THA-THANG:

Partner up.  P1 does exercise below on goal line while P2 runs to 30 yard line w/CMU and does assigned coupon exercise.  Switch when P2 returns w/CMU.  All running is with CMU.

  • SSHs for 1st round through stations
  • BBSUs for 2nd round through stations

Coupon exercises at 30 yard line.  Pairs rotate to new station after completing 2 sets.

  • Overhead press w/45lb. ruck plate x 10
  • Curls w/25 or 35lb. dumbbells x 10 each arm
  • Power cleans w/75 lb. sandbag x 5
  • Triceps Extensions w/CMU x 15
  • Bent-over rows w/CMU x 15

MARY:
None
COUNT-OFF & NAME-O-RAMA
11 PAX (1 FNG: Floppy Disk)
CIRCLE OF TRUST/BOM:
You have a choice to make when you pull in the driveway after work.  You can choose to put the phone down, be present, and a leader to your wife and children.   Or you can choose to turn on the tv and not be bothered.  Our families will not gain strength from that choice.  Make the right choice when you pull in the driveway.
MOLESKIN:
It was a pretty good workout and will use this format again with minor tweaks.  Backseat had tummy issues and the bathrooms were locked.  That sucks

Prayers were lifted for the area flood victims and PAX with family health issues.
ANNOUNCEMENTS:
Hello Kitty is taking over AOQ duties from C-Lo in August.

Man, My Shoulders Hurt

THE SCENE: Unnaturally cool for this time of year, but the humidity was thick. Mid 80’s. PAX were in good spirits and lots of initial mumblechatter.

F3 WELCOME & DISCLAIMER

Done and Done

WARM-O-RAMA:

  • SSH x25
  • Imperial Walkers x25
  • Slow Daisy Pickers x 15
  • Arm Circles Forward x 15
  • Arm Circles Backward x 15

THA-THANG:

Started off by utilizing the Seconds app with an interval workout.

2 Sets of the following with CMU

  • SSH – 40 Seconds
  • Rest – 15 Sec
  • Curls – 1 Minute
  • Rest – 15 Sec
  • Merkins Right Arm On CMU – 30 Sec
  • Merkins Left Arm On CMU – 30 Sec
  • Rest – 15 Sec
  • Overhead Press – 1 Min
  • Rest – 15 Sec
  • Bent Over Rows – 1 Min
  • Rest – 15 Sec

Ran halfway around the pond with two bricks in each hand. Stopped midway and performed merkins AMRAP for 1 minute. Ran second half and performed squats with bricks AMRAP.

Quarter Pounder With Cheese (Bricks) on the turf field

  • 25 yard – 25 Merkins
  • 50 Yard – 50 Squats
  • 75 Yards – 75 Mountain Climbers
  • 100 yards – 100 SSHs

Bear Crawls width of turf field followed by mosey to pick up cones

MARY:

Well sometimes there is not something about Mary

COUNT-OFF & NAME-O-RAMA
8 PAX (1 FNG – Johnny 5)
CIRCLE OF TRUST/BOM:
We strive to physically keep ourselves fit each morning, but strive to remember to continuously work out one of our biggest muscles, the brain. Engagement comes in many forms and helps with short term and long term mental health.  Learn something new, read a great book, spend more time with your loved ones. It is important and challenge given to all PAX

MOLESKIN:

Pops on Q next Thursday. Be there and show support. Keep those in your thoughts/prayers and help those affected by the Germantown flood if you are available. THUNDERCLAPS to those who were able and willing to assist. 8/8 for PLNITRO….the best coffee in the land. If you are reading this and haven’t experienced the LAIR, come out on Thursday and experience it in all its glory. It is worth the drive.

ANNOUNCEMENTS:

None

Thunderstruck Thursday at the Lair 5/30/2019

THE SCENE: Weather was perfect. Mid 80’s
F3 WELCOME & DISCLAIMER Done and Done
WARM-O-RAMA:

  • SSH x30
  • Imperial Walkers x 20
  • Slow Daisy Pickers x 20
  • Windmills x 20

THA-THANG:

Song: Thunderstruck – Pax stayed in a high plank and every time the song mentioned Thunder or Thunderstruck, we performed a merkin

Route 66 (Half Way Round The Pond): Bobby Hurleys

Song: Flower – Pax stayed in Al Gore and every time the song mentioned “Bring Sally Up”, we performed a Jump Squat

Route 66 (Other half of The Pond): Mountain Climbers

Routine of 11’s: Dips on the fence and merkins

We then performed an Indian Run around the track and finished up with a song routine, Ghostbusters

Song: Ghostbusters – Pax stayed in high plank and every time the song mentioned “Who you gonna call”, we performed a burpee. Plank jack on “I aint afraid of no ghost”

MARY:

  • Freddy Mercurys x25
  • Plank to finish off the last minute

COUNT-OFF & NAME-O-RAMA
9 Pax (1 FNG – Double Dare)

CIRCLE OF TRUST/BOM:
Take time to nurture the relationships around you. A small gesture of reaching out to a friend offers encouragement and means more than you think.

MOLESKIN:
Ice Coffee, courtesy of C-Lo. Great way to finish off a hot workout with ice brewed java

ANNOUNCEMENTS:
None

Tire Drag

THE SCENE:  Everything was perfect at The Lair!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

25: SSH

15: Temp Merkins

20: Imperial Walkers

15: Daisy Pickers

THA-THANG:
Moving weight,  Tire pull was the time keeper (half-field lap)

  • Slush-tube Lung
  • CMU Bodybuilder
  • 50# bucket squat
  • 75# Sandbag clean and throw
  • CMU bearcrawl drag
  • Bucket Lung
  • CMU Merkin pass-through
  • CMU Curls
  • Jump Lung

MARY:
20: flutter kicks

20: LBC

20: Freddie Merrcury
COUNT-OFF & NAME-O-RAMA
10: Pax

0:FNG
CIRCLE OF TRUST/BOM:
Take the time and reach out to an old friend or family member you haven’t spoke to in a while.  Don’t let life get in the way.
MOLESKIN:
Nitro Coffee to fuel the PAX for the workday!
ANNOUNCEMENTS:
Talked about setting up a home-brew (coffee or beer) 2nd F event.

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: