Honoring the Band of Brothers

THE SCENE: It was in the 70’s with a cool breeze. Excited to not have the humidity at 5:30 am.

F3 WELCOME & DISCLAIMER


WARM-O-RAMA:

SSH x 20 IC 4ct

Imperial walkers x12 IC 4 ct

Hillbillies x12 IC 4 ct

Tempo (slow) squats x20 IC 4ct

Butt Kickers x 30 sec–focus on quality and stretch/not erratic movements

High Knees x 30 sec–focus on quality

THA-THANG:
Mosey to hill by playground and church

X6 hill sprints– jog down, sprint up
Oxidative split squats ic x10 each leg
15 push-ups
Army crawl to swing or modify (about 20 yards)
Swing knee tucks x 20
X6 hill sprints– jog down, sprint up
Oxidative split squats ic x10 each leg
15 push-ups
Army crawl to swing or modify (about 20 yards)
Swing knee tucks x 20
X6 hill sprints– jog down, sprint up
Oxidative split squats ic x10 each leg
15 push-ups
Army crawl to swing or modify (about 20 yards)
Swing knee tucks x 20

 

X10 hill sprints– jog down, sprint up
Oxidative split squats ic x10 each leg
15 push-ups
Army crawl to swing or modify (about 20 yards)
Swing knee tucks x 20

MARY:
Reverse plank hold

COUNT-OFF & NAME-O-RAMA
5 PAX.    Billy Blanks (Q), Slots, Jasmine, Boothill, Orange Julius
CIRCLE OF TRUST/BOM:

During the hill sprints, YHC talked about the courage and bravery of the Greatest Generation when they were storming Normandy on D-Day. They answered a call and shared each others burdens. May we never forget their strength, courage, and honor.
YHC shared from Ecclesiastes 7:14-20 .  May we learn from Solomon that all the things in the world will not give us happiness.  We are going to live and die. Life is not fair since some good will die while pursing righteousness and some will live even if they are doing the wrong thing.  Life isn’t fair so control the controllables. Find other high impact men and try to emulate them. Learn from them. But as verse 20 shares, no man has lived a good life and never sinned. Be ready to fail, but don’t focus on the negative. Learn, pick up and move on and make sure to acknowledge the good you are doing.

MOLESKIN:
While the hill isn’t .25 miles long, it was enough to feel a burn in the lungs and the calves while sprinting. 

ANNOUNCEMENTS:
Memorial day convergence at the Barracks

Run. Flip tire. Rinse and repeat.

 

THE SCENE:

The Mothership: Humid, 75 degrees with clear skies

F3 WELCOME & DISCLAIMER: Including what is the Mission of F3

WARM-O-RAMA:
*SSH x20 IC
**YHC paused to quiz PAX on F3 Mission (randomly selected PAX to recite)
*Imperial Walkers (in motion-moving in a clockwise rotation) x20 IC
*Imperial Walkers (in motion-moving in a counter-clockwise rotation) x20 IC
**YHC paused to quiz PAX on F3 Mission (YHC invited Willy Loman, Commie, from Birmingham to remind us of the F3 Mission)
*Hill Billies (in motion-moving in a clockwise rotation) x20 IC
*Hill Billies (in motion-moving in a counter-clockwise rotation) x20 IC
**YHC paused to quiz PAX on F3 Mission (randomly selected PAX to recite)
*SSH x20 IC (YHC selected Billy Blanks to lead the PAX)

THA-THANG:  Partners
Part 1

>YHC led PAX on a lil’ mosey down to the fringe of the lake. PAX performed 5 Hill Runs (up then back down) OYO

Part 2

YHC led PAX back to Startex of BC then down to a sign a .5 mile away to assemble then begin Part 3

Part 3

YHC discreetly spaced out 4 orange cones leading up the nearby hillside; bottom to top, roughly 8/10ths of mile

PAX ran, single file, up the hillside until reaching 1st cone.  Upon reaching 1st cone and all-in PAX performed Squats 25 IC.  PAX continued to run up hill (reverse run=run backwards) until reaching cone 2.

Upon reaching cone 2, PAX performed SSH 25 IC. **SPOILER ALERT: YHC staged a tractor tire at cone 2 for the PAX’s enjoyment**:

PAX flipped tire, 1 by 1, releasing left of tire then sprinting to back of line.  PAX flipped tire until reaching cone 3.  PAX mode of transportation was dealer’s choice (lunge walk, broad jump, jump squat, Bear Crawl, etc.) Upon reaching cone 3, PAX performed Jump Squats x25 IC.  PAX then continued to flip tire up the hill.

Upon reaching the top of the hill, PAX performed SSH x25 IC.

Part 4

YHC led PAX on Indian Run to bottom of the hill.

YHC led PAX on Indian Run to top of the hill.

MARY:

*BBSU x20 OYO
*Flutter Kicks x20 IC

COUNT-OFF & NAME-O-RAMA:
17; Zima, Snookie, Bill Dance, Pops, Bob Ross, Tree Hugger, Nature Boy, Squeegee, Orange Julius, Billy Blanks, Anklet, Outcast, Browns, Commie (Willy Loman from BHAM), Costello, Teacher’s Pet and  O Positive (YHC).

CIRCLE OF TRUST/BOM:

*YHC shared some Wisdom with the PAX:

2 things have been heavy on YHC’s heart lately: Adversity and Humility
YHC breathed life into these messages by sharing some transparent frustrations he has had over last few weeks with a strained wrist from a clumsy stumble outside of and F3 work-out and a pulled groint while training for an upcoming 1/2 marathon.

YHC also shared some time-honored wisdom from MLB Dodger Steve Garvey from years ago…his message which YHC heard Garvey speak recently at a local breakfast was as follows:

“The issue he has with today’s MLB players (you can insert: athlete, husbands, bosses, etc.) is that they act as if they are afraid to ‘run 90 feet anymore’…that distance between the base paths.  His point: are we (men) giving our very best towards the ‘next 90 feet’ of our marriages, raising our children, leading our employees at work, in our communities, etc.”

So…are we?  Are you?  Am I?

**PAX prayers were lifted up.

MOLESKIN:
YHC still working on creating beatdowns while recovering from janky wrist.  Groint has fully recovered and today was the 1st test of that. It is obvious that the F3 PAX need to learn and be prepared to recite the F3 Mission:

‘To plant, grow and serve small work-out groups for the invigoration of male community leadership.’

Otherwise…we are just here…going through the motions. HC not to do that.

ANNOUNCEMENTS:
>F3 Memphis Ruck Club: Pancho’s Ruck from Downtown Memphis to West Memphis, AR to enjoy grub then ruck back.  Total distance: 11ish miles.  Step off: 5pm on 5/19.

>YHC kicking off 2nd/3rdF opportunity at his house this week on 5/23/Wed. Immediately following BC from 0630-0715ish. FREE Living Room Coffeeteria (LRC)

 

Laps at the Annex

THE SCENE: Muggy, in the 70s
F3 WELCOME & DISCLAIMER

Done in the usual and customary F3 Manner.
WARM-O-RAMA:

Wind Mills IC 20

High Knees IC 20

Overhead Clap IC 20

CMU overhead press (PAX continue the overhead claps while 1 PAX does 10 overhead press with the CMU x10 and then hand-off to the next PAX.) Completed 2 revolutions.
THA-THANG:

Since it has been approximately 4-6 weeks since the APFT a bit of training seemed timely as our goal is to demonstrate improved scores later this year.

2 laps around the long route in the Annex field. Laps were broken into quarters. On the first lap, at each quarter PAX performed 20 Merkins. On the second lap at each quarter PAX performed 20 situps.

Totals: ~2 mile run, 80 merkins, 80 situps per Pax.

MARY:
American Hammers IC 30 (Slots)

Dying Cockroach IC 15

COUNT-OFF & NAME-O-RAMA
Speedy, Zima, Rabbit, Orange Julius, Phat Pat, Snookie, Choker, Slots
CIRCLE OF TRUST/BOM:

YHC has been dealing a lot with anxiety. There is always a low level that has been there for many years but some days it is much higher than others. The anxiety is generalized over many things, work, finances, health, marriage, parents, siblings, even dealing with traffic on the highway everyday.

I don’t have any answers for this nor do I have any solutions.

But I thought I would share a few things that have helped me deal with this.

Regular church sermons…doesn’t necessarily have to be attendance as there are a lot of wonderful sermons online (youtube etc.)

A portion of scripture that has helped tremendously with anxiety:

Psalm 81

(To the chief Musician upon Gittith, A Psalm of Asaph.) Sing aloud unto God our strength: make a joyful noise unto the God of Jacob.

2 Take a psalm, and bring hither the timbrel, the pleasant harp with the psaltery.

3 Blow up the trumpet in the new moon, in the time appointed, on our solemn feast day.

4 For this was a statute for Israel, and a law of the God of Jacob.

5 This he ordained in Joseph for a testimony, when he went out through the land of Egypt: where I heard a language that I understood not.

6 I removed his shoulder from the burden: his hands were delivered from the pots.

7 Thou calledst in trouble, and I delivered thee; I answered thee in the secret place of thunder: I proved thee at the waters of Meribah. Selah.

8 Hear, O my people, and I will testify unto thee: O Israel, if thou wilt hearken unto me;

9 There shall no strange god be in thee; neither shalt thou worship any strange god.

10 I am the LORD thy God, which brought thee out of the land of Egypt: open thy mouth wide, and I will fill it.

11 But my people would not hearken to my voice; and Israel would none of me.

12 So I gave them up unto their own hearts’ lust: and they walked in their own counsels.

13 Oh that my people had hearkened unto me, and Israel had walked in my ways!

14 I should soon have subdued their enemies, and turned my hand against their adversaries.

15 The haters of the LORD should have submitted themselves unto him: but their time should have endured for ever.

16 He should have fed them also with the finest of the wheat: and with honey out of the rock should I have satisfied thee.

Prayer Requests: Choker will be away with military duties again next week. Prayers for safety for him and his M.

Prayers for safety for Panchos Ruck.
MOLESKIN:

Phat Pat topped the morning off with homemade Orange Julius!

Today YHC learned the ages of Rabbits shorties, that Law school didn’t prepare Snookie for his current work as an attorney, that Zima passionately abhors the Q the entire 45 minutes of BC and that Slots and Speedy are fast, like really, really fast.

ANNOUNCEMENTS:

Panchos Ruck 5/19/2018.

Cindy Sue

THE SCENE: Annex. 70. Sweaty.
F3 WELCOME & DISCLAIMER:

  1. Welcome: I am not a professional
  2. You are participating at your own risk
  3. You are responsible for your own wellbeing
  4. You are here voluntarily, and you are not paying to be here
  5. Know your limits and do the best you can, all exercises can be modified and are only suggestions.
    WARM-O-RAMA:

SSH. IW. Plank Twists. Squats. Mosey around parking lot. Stretch. Mosey to pull-up bar.

THA-THANG:
Modified Cindy (7 min): 5 pullups 10 Merkins 15 squats. Go fast.
Sue-drag ladder across parking lot.
Turk-burp, 4-count overhead claps. Start w three reps each, increasing to six.
Ladder up 7 min down 7 min.
Cindy 7 min. Can you make it through as many rounds as your first attempt?
Mosey back to start.
MARY:
5xGroiners. 5xGas pumps. 5xHW side crunch. Repeat 5x Groiners.

COUNT-OFF & NAME-O-RAMA

Slots, Snookie, Choker, Orange Julius, Speedy, Four Eyes.

 

CIRCLE OF TRUST/BOM:

Movement is a release of energy. Ignition is the act of setting something on fire and starting it to burn. It is the transformation of energy from the potential to the kinetic. Potential energy resides in something held motionless by restraint, like water impounded behind a dam. That restrained energy cannot be transferred until it is released and begins to flow. Likewise the potential of a man. But it does not just gush out and fall to the lowest point, it must be focused. The author writes about men who impacted him:  First, there was something different about them, not from each other but from the other Members of the Organizations in which I encountered them. This difference manifested itself primarily by their apparent unwillingness to go along to get along, even when the getting along was to their individual Advantage. They seemed to be guided primarily by their own sense of Purpose, which often led them to be Disruptive to the Organizational Status Quo. Not surprisingly, this did not endear them to the Organizational Governance, but that was not something that seemed to concern them in the least. Like Peter and the other first apostles who were warned by the Jewish rulers to stop talking about Jesus in the early days after his crucification, their obedience was to a higher Purpose rather than other human beings. Second, their words were clear and uncompromising. When they spoke, they left me with no doubt as to what they believed or why they believed it. They rarely used the passive voice to avoid taking or assigning responsibility and never said “we” when they meant “I”. As I got to know them, I would invariably discover that one reason their words were so uncompromising was because they themselves were not compromised men. They were Right, in proper personal alignment with themselves, their Concentrica and their Creator. They spoke from the heart because their hearts were pure, unadulterated by the fear and anxiety that are the bitter fruit of personal misalignment.

Props to Slots for being very clear and unapologetic about his perspective and his goals. I don’t always agree with him, but I cannot mistake him for what he is not.

MOLESKIN:
The Turd is a beautiful place. Lots of options, tons of space. Slots brings great coffee.

I loved Choker’s comment afterwards, “it’s not necessary to name names [of men who HC’d and then didn’t show]. But I want to anyway.”

Let’s be about what we say we’ll be about – like posting our BB’s on time…sorry Slots.

ANNOUNCEMENTS:
Look out for Pancho’s Ruck, and put September 21-23 on your calendar (and your M’s calendar) for GROWRUCK 12.

A Mother of a BC – Mothership

THE SCENE: Sunny and 74 degrees

F3 WELCOME & DISCLAIMER

I am not a professional.  You are participating at your own risk.  You are responsible for your own well being.  You are here voluntarily and you are not paying to be here.  Know your limits and do the best you can.

WARM-O-RAMA:

Side Straddle Hops IC x 15

Imperial Walkers IC x 15

Big Arm Circles IC x 10, then reverse

THA-THANG:

  • Indian Run
  • Six cones were setup in the grass across approximately 40 yards; PAX lined up at first cone and bear crawled to the second cone and did 10 merkins OYO; bear crawled to the second cone and did 10 big boy situps OYO; this sequence was continued until PAX reached the 6th cone.  PAX reversed the sequence by lunging between cones and alternating between 10 carolina dry docks OYO and 10 box cutters OYO at each cone.
  • PAX moseyed to park benches and did the following OYO:  15 Derkins, 15 Irkins, and 15 dips
  • PAX moseyed back to the cones, circled up and did the following excercises OYO:  20 squats, 20 count squat hold, 10  jump squats, 20 count merkin hold, 20 lunges (2=1), 20 count squat hold, and 10 jump squats.
  • PAX moseyed to park benches and did the following OYO:  15 Derkins, 15 Irkins, and 15 dips.
  • PAX moseyed back to cones; PAX did crab crawls between cones and alternated between pickle pounders (10 OYO) and squats (10 OYO); PAX reversed the sequence back by lunging between cones and alternating between merkins (10 OYO) and big boy situps (10 OYO.
  • We ended the workout with ladder sprints; PAX that were at the front of the line called out exercises to perform while in waiting to run.

MARY:

Dealers Choice:

Baby Flutter Crunches

Hello Dollies

Jane Fondas

COUNT-OFF & NAME-O-RAMA

14 PAX (Nature Boy, Rabbit, Choker, Four Eyes, Slicnut, Vocals, Swinger, Shoestring, Snookie, Teachers Pet, Orange Julius, Cowbell, Soybean, Tree Hugger)  and 2 Irish Goodbyes (Phat Pat and Shingle)
CIRCLE OF TRUST/BOM:

I encouraged PAX to find ways to serve.  It is through service that we see God’s work and His ability to change peoples lives.  It not only encourages and helps others, but also strengthens your faith.

MOLESKIN:
This was my VQ; it was a unique challenge and responsibility to create a workout; one that was challenging for everyone and one that I could effectively lead.  With the warmer temperatures, I was reminded to go at your own pace and drink more water before a workout next time.

ANNOUNCEMENTS:
None

Fast Food at the Annex

  • THE SCENE: A gorgeous calm 75 degree morning in North Cordova
  • F3 WELCOME & DISCLAIMER: Disclaimer was given. Emphasis was especially given that VQ was not a professional (read unprofessional)
    WARM-O-RAMA:
  • Arm Circles IC x15 forward x 15 backward
  • Imperial Walkers IC x15
  • High Knees IC x20
  • Butt Kickers IC x15
  • Little mosey around the lot and to the tennis court benches
  • OYO 20 Box Jumps, 20 Merkins, SSH TIA
  • Little Mosey to bench opposite of Tennis Court for OYO Derkins x20 and Squats x20. SSH TIA
  • Sprint path up the hill to the Library (there is one in tha Dova) SSH TAI
  • Mosey to the Goose Field

THA-THANG:
Pax thoroughly devoured a Quarter Pounder on Goose Field. If a Pax desired cheese it came in the form of a CMU. (Mumblechatter about cheese and diets)

  • Sprint to 25 YDL for 25 Merkins Backwards Sprint to Start
  • Sprint to 50 YDL for 50 Squats Backwards Sprint to Start
  • Sprint to 75 YDL for 75 Mountain Climbers Backwards Sprint to Start
  • Sprint to 100 YDL for 100 SSH Backwards Sprint to Start

Due to the unreliability of placing an order at the Golden Arches (and the fact that no one gets a full meal from a 1/4 burger), We settled for a Double Quarter Pounder and ran Tha-Thang twice. (Everyone cheered and the Pax was satisfied).

MARY:
Hello Dolly x 20
COUNT-OFF & NAME-O-RAMA
8 PAX, 2 FNGs (Debbie, and Fleabag)

  • Billy Blanks, Choker, Zima, No Fuego, Slots, Debbie, Fleabag, Speedy (Q)
    CIRCLE OF TRUST/BOM:
    Gave a word of encouragement about being intentional in all we do. In just a little over a month of posting with F3 I have seen a drastic change in the way I am able to approach my days. Instead of dragging myself into work and letting the day dictate its outcome I have become more purposeful in what I do and able to plan my day out to be more impactful. Time is our most valuable resource as HIM and we will never have more than we are allotted. Seeing ya’ll post every morning and encouraging each other to be better people has had a huge impact on myself. Make each day count, its a gift, and by your attitude and decisions alone you impact everyone you come in contact with. Keep up the good work!  Psalms 39:4-5
  • Prayers for Billy Blanks upcoming Finals, and for Debbie that a different therapy he is trying will help with anger management.
    MOLESKIN:
    VQ realized quickly that he was incorrectly giving “In cadence” commands in the warm up. Kudos to them for picking up my slack and jumping right on in anyway. Kudos to Billy Blanks for straightening me out. Bananateria was enjoyed after by all.
    ANNOUNCEMENTS:
    unknown

The Brotherhood Beat down

THE SCENE: 61 Degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Forward arm circles 10-IC, Reverse arm circles 10-IC, CMU curls 25-IC, Wind mills 10-IC, Daisy pickers 10-IC & SSH 20-IC
THA-THANG:
Partner up for CMU work and Bear crawls on the hill

  • Mosey two laps around parking lot and return to hill with CMU
  • Partner up for BBS-25
  • Squats with CMU overhead-25
  • CMU curls-25
  • CMU Merkins-25 and SSH until all in
  • PAX Bear crawls up hill and Crawl bears down hill while partner does CMU squats for 3 reps each
  • Fast Mosey around parking lot back to hill
  • Curb Merkins for 10 then run up hill

MARY:
BBS 10-OYO, LBC 15-IC, Hello Dolly 15-IC, BBS 10-OYO, Seal Merkins until failure
COUNT-OFF & NAME-O-RAMA
6 PAX, Billy Blanks, Pops, Slots, Orange Julius, Speedy & Nature Boy
CIRCLE OF TRUST/BOM:
Brotherhood is earned. A true friend will be there in good times and bad times. Make time and effort to know your F3 brothers. Post at a new AO and pre-ruck prior to BC if possible.
MOLESKIN:
Proverbs 17 verse 17 & 20

17- A friend loves at all times, and a brother is born in adversity.

20- He who has a crooked mind finds no good, and he who is perverted in his language falls into evil.

Get your mind right! Stay focused on what matters the most and reach out to your friends for help. Pops has been a great friend and a brother I can talk to and count on.
ANNOUNCEMENTS:
FNG to post at the Lair 5/10

Sloppy Wet Saturday Beatdown

THE SCENE: Twas upper 60s w/ a chance of meatballs. No rain impeded our workout (shoutout to Backseat – Weather Q)
F3 WELCOME & DISCLAIMER: PAX Welcomed & Disclaimed
WARM-O-RAMA:

  • SSH x30
  • Imperial Walkers x 20
  • Daisy Pickers x 20
  • Merkins x 10 IC
  • Fwd Baby Arm Circles x 10
  • Rvrs Baby Arm Circles x 10


THA-THANG:

We took off towards the theater doing a “Double Indian Run” Last PAX in line sprints to front of the line, jogs in place, while the rest of the PAX pass him and then he sprints to front of the line a second time. Then the next guy goes. Due to a race and things being setup at the theater we detoured and circled back towards STARTEX where we then circled the Kitchen restaurant.

We paused by the benches at the Kitchen’s Patio for 

  • 20 Derkins, 20 Dips, 20 Irkins; plank til all in
  • Rinse & Repeat: 20 Derkins, 20 Dips, 20 Irkins!

Indian Run back to top parking lot where we did 21s:

  • 1 squat, run 35ish yards (marked by the sidewalks), do 20 Big Boy Sit Ups, run back to start
  • 2 squats – run – 19 BBSUs, run back to start…
  • …all the way to 20 squats, run, 1 BBSU

We had a few minutes for 4 50 Yard give it all you got sprints

MARY:

  • Jane Fondas x 15 each side
  • LBCs x 15
  • Shoulder Taps x 15
  • Side Plank Arm Raise x 15
  • Mountain Climbers x 15

 
COUNT-OFF & NAME-O-RAMA
13

CIRCLE OF TRUST/BOM:
YHC shared about relationship with his oldest brother who’s expressed to him needs for better living situation, job, community, etc. Brother was veiled w/ a false contentment in his isolation a month ago, but then was vulnerable revealed his true heart. YHC desires community and better circumstances for brother, but can’t change him or his actions. YHC desires brother to experience community like F3 has given him and for brother to follow the Sky Q.

MOLESKIN:
We all were distracted and amused by a man and his goose. Also his yellow onesie suit…We didn’t experience rain, but we all ended the workout drenched. Summer is coming and we’ll need spare clothes and a towel to get home. 

These may be good investments: https://f3.mudgear.com/collections/rucking-gear/products/f3-ultrasport-seatshield

ANNOUNCEMENTS:
Coffeeteria & 2nd/3rdf opportunity combined today! SOS spring clean following the workout!

Choker’s Smoker

THE SCENE:
Slightly overcast and 70 degrees.  There had been warnings of possible thunderstorms, but thanks to another fine performance by Backseat on Weather Q, all was clear until after the workout.

F3 WELCOME & DISCLAIMER
I am not a professional. You are not paying to be here.  If you do wish to pay me, the only currencies I accept are sweat and tears.  All commands are suggestions; modify as necessary.

WARM-O-RAMA:

Stealing a great idea from Shoestring’s excellent Q School, we started off with 20 SSH; 10 In Cadence and 10 In Silence.  PAX were advised that there would be a penalty for not finishing together.

  • SSH x20 (10 IC, 10 IS)
  • Burpees x10 (thanks, Jasmine)
  • SSH x20 (10 IC, 10 IS)
  • Burpees x10 (thanks, Orange Julius)

At this point I was A) worried we’d never get to Tha Thang, and B) losing my ability to maintain a steady cadence.  Let’s move on.

  • Daisy Pickers x15 IC
  • Imperial Walkers x15 IC
  • Mosey to Heartbreak Ridge

THA-THANG:
The Turd is a great AO.  Huge open field, large parking lot ideal for a good Capri Lap, small playground with various instruments of torture, great path for running/rucking, etc.  There’s also a little hill leading from the parking lot up to the playground area.  The problem with that hill is that it does not suck enough.  Luckily, there’s another much steeper slope on the far side of the playground leading down to another open field in front of the church next door.  It’s basically a grass ladder. That one sucks plenty, and I hereby dub it “Heartbreak Ridge”.

Part 1
11’s is a great routine where you alternate between two exercises with the total number of reps always equaling 11.  I knew I wanted to lead this routine today, but wasn’t sure which exercises would use.  Then the Sky Q solved my quandary by  sending Soulja Boy to post on GroupMe requesting that there be no burpees today.  Thanks, Soulja Boy!

  • Bottom of HR – 10 burpees.  Top of HR – 1 BBSU.
  • Bottom of HR – 9 burpees.  Top of HR – 2 BBSU.
  • Bottom of HR – 1 burpee.  Top of HR – 10 BBSU.

At some point during this part, mumblechatter decreased to the point that I started wondering if I’d accidentally posted at the Berm.  Turns out that inability to breathe has a direct influence on ability to speak.  PAX that finished early were encouraged to choose an exercise and keep moving until all in.

Part 2
What’s better than 11’s?  More 11’s!

  • Bottom of HR – 10 merkins.  Top of HR – 1 squat.
  • Bottom of HR – 9 merkins.  Top of HR – 2 squats.
  • Bottom of HR – 1 merkin.  Top of HR – 10 squats.

One challenge in Qing at the Turd is that it is home to a couple of PAX that are incredibly difficult to smoke.  I was worried that Slots and Speedy were running out of things to do while the rest of us finished the round, so early finishers were encouraged to repeat the last round of 1/10 with the Six.

Part 3
Mosey to big field by parking lot and line up at one end.  PAX were partnered up for a round of Catch Me If You Can.  Partner 1 did 5 BBSU while Partner 2 moseyed backwards across the field.  Upon completing the BBSU, Partner 1 sprinted to catch up.  Flapjack and continue.

It soon became apparent that we were going to get across the field and back with too much time to spare.  YHC Omaha’d and changed mode of transport from backwards mosey to bear crawls for the return trip.  Much mumblechatter ensued.

As we were finishing up and about to begin Mary, Speedy suddenly darted off towards the walking path.  At first we thought his cop instincts had kicked in and he was about to go racially profile a passerby, but it turned out he was just EHing a jogger.  And successfully!  Speedy and FNG returned to the group just in time to start Mary.  At this point, a look of realization and horror started to slowly spread across the face of our ManeChain holder Jasmine, who immediately booked to his car and peeled out of the parking lot like Marty McFly trying to engage the flux capacitor.

MARY:
Captain Thor 1:4 to 10:40 (one BBSU + 4 American Hammers, increasing each round until final round of ten BBSU + 40 American Hammers)

I chose this exercise because it sounded terrible.  It was.  I also didn’t think it through completely, because it didn’t occur to me that this really needs to be done in cadence.  Luckily Slots is an outstanding AOQ, and he picked me up and called it for us.  We completed the final round as the clock struck 6:15.

COUNT-OFF & NAME-O-RAMA
9 PAX:  Sleep Number, Soulja Boy, Bootheel, Speedy, Bifocals (FNG), Orange Julius, Slots, Choker (QIC), Jasmine (Irish Goodbye)

CIRCLE OF TRUST/BOM:
The men of YHC’s class at church recently decided to start a bible study, and last night was the first meeting.  We did not have a theme yet, but spent the first meeting getting to know each other better by having each man talk about their background and what they hope to get out of the study.  YHC was amazed to learn that almost everyone in the group was, without realizing it, suffering from a part of Sad Clown Syndrome.  Specifically, the lack of deep, meaningful male friendship.  Some of us have known each other for 15-20 years, but never went much past the “I’m fine, how are you” stage.  The PAX were challenged to not assume that their friends who seem fine actually are fine, but to redouble our efforts to headlock these guys and share with them the solution that we have found in F3.

MOLESKIN:
We were having difficulty naming Bifocals until he mentioned that he is a Notasport Referee.
Slots’s backwards mosey is faster than my forward sprint.
Captain Thor is a horrible idea. I will never do it again until the next time I do it again.

ANNOUNCEMENTS:
Service project after Mothership tomorrow.  See Preblast for deets.
GrowRuck in September.  It will suck and be awesome.  Start preparing now.

ARM Day at The Annie

THE SCENE: B-E-A-U-T-I-F-U-L … Birds chirping, the earth beamed with anticipation as an early sunrise glow graced the start of our morning.

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:
SSX IC X 20
Arm circles IC X 20 back and front
Shoulder taps X 20 on each
Plank get ups X 15
Merkins X 15

THA-THANG:

CIRCUIT #1: 
Tricep extensions on swings X 15
Curls on swings X 15
Run up and down hill w/burpee at bottom X 2

Repeat 3X

CIRCUIT #2
Dips on picnic tables X 25
Plyo pushups on picnic tables X 25
Run up and down hill w/burpee at bottom X 2

Repeat 3x

CIRCUIT #3
One PAX does pull ups X MAX while…
Rest of PAX do close grip merkins until all have chance to do pull ups
Run up and down hill X 2

Repeat 2x

Finisher
Pull up hold in “up” position for max effort

MARY:
Leg raises X 25
Hello Dolly X 25
BBSU X 25
Stargazer/getup X 1

COUNT-OFF & NAME-O-RAMA
5 PAX

CIRCLE OF TRUST/BOM:

“Likewise, husbands, live with your wives in an understanding way, showing honor to the woman as the weaker vessel, since they are heirs with you of the grace of life, so that your prayers may not be hindered.” (1 Pet 3:7)

Men are physically stronger than women, but not all men have the strength to bear their wives’ burdens. Having understanding with our wives requires conscience effort, humility, and strength of character.  It takes exercise to develop the “muscle of understanding.”

Find one way today to show your wife understanding because she is a joint-heir with you of the grace of life. Listen to her struggles. Put away the phone, look her in the eyes and tell her you appreciate her. Do something tangible to relieve pressure off of her shoulders and onto yours.