2ndF @ The Mothership

  • THE SCENE: Wet, windy, 35F and falling–reminiscent of GrowRuck05

 

  • F3 WELCOME & DISCLAIMER

 

  • WARM-O-RAMA:
    • @ STARTEX
      • Goofball 10x IC
      • Crab Cakes 10x IC
      • Imperial Squat Walkers 10x IC
      • Surrenders 10x IC
      • Bodybuilders 10x IC 🙁
      • Explained Thang 1
        • Counted PAX off into 4 groups
        • There are slips of paper with random exercises, 2ndF questions, and movements at these 5 locations (STARTEX, The Wall, The Stairs, The Benches, and The Valley).

          • Most of the questions came from here. I threw everything into an Excel spreadsheet and used Word’s mail merge to generate the slips.
        • Everything will be done as a group: exercises, questions, and movements.
        • Each group will pull and keep one slip and perform the prescribed number of single-count (that is, not in cadence) reps. 2=1 reps noted where applicable.
        • Everyone in the group will continue doing reps until the 6 in the group completed all of his prescribed reps.
        • Modify as necessary, but don’t sandbag or cheat.
      • Caricoa’d to The Wall
    • @ The Wall
      • Demoed Wall Bridge, Wall Walk, and Wall Side Kick
      • Moseyed to The Steps, The Benches, and The Valley
    • @ The Valley
      • Suckerpunch: Each group will also have a team weight that must travel with them, but does not have to be included in the exercises.
      • PAX sprinted up the hill to STARTEX to grab a team weight (ruck) to begin.

 

  • THA-THANGZ:
    • Thang 1: PAX worked through random exercises, discussion topics, and movements as dictated by the slips of paper drawn at each location until 7:45-ish.
    • Thang 2: The group who completed most slips of paper (9) was paired with the group who completed the least slips of paper (7) and were granted a 3 foot starting point advantage in the suicide relay race that has become a Mothership staple. Ironically, group 1 had an extra PAX so the advantage was a wash.

 

  • MARY:
    • Duck, Duck, Goose: PAX held crab or high/low/side plank on Q’s command while whoever was “it” ducked & goosed (?). Whenever the duck was caught by the goose (?) the duck would have to complete 5 burpees, while PAX continued to hold the position and the goose could enjoy a brief stargaze for his efforts.

 

  • COUNT-OFF & NAME-O-RAMA
    • Ruck (7 + Cujo): Heavyweight, Nature Boy, Snowman, Bootheel, Orange Julius, Woodpecker, & Granola
    • Bootcamp 13 (1 FNG): Teacher’s Pet, Orange Julius, C-Lo, Nature Boy, Bootheel, Tree Hugger, Moneybags, Snowman, Cello, Woodpecker, Pops, Toonces, Granola

 

  • CIRCLE OF TRUST/BOM:
    • 5 Questions for Emotional Resilience from Barking up the Wrong Tree blog:
      • “Is it useful?”: Most worrying isn’t. Make a decision to do something or to let it go.
      • “Does the world owe me this?”: No. Don’t be entitled. Have realistic expectations and you won’t get angry.
      • “Must I have this to live a happy life?”: Probably not. It takes little to make a happy life and there are many ways to get those things.
      • “Is this who I want to be?”: Act the way you do when you’re at your best.
      • “Have I ever felt that way?”: Respond to others’ problems with compassion and you’ll both have fewer problems.

 

  • MOLESKIN:
    • Congrats to Woodpecker for joining Club345!
    • Ain’t nobody remember how to play Duck, duck, goose, including YHC.
    • Welcome Toonces!

 

  • ANNOUNCEMENTS:
    • Green Monster set up an F3 team for the upcoming Youth Villages 5K & 10 Miler on Saturday April 21. Some plan to ruck the 5K.
    • Don’t forget to register for BrewRuck if you haven’t already. Saturday April 28, 2018.
    • ***CHALLENGE FROM Captain Obvious ***
      30 Hour Challenge: This weekend, put down your phone/device from Saturday morning at 9am until 3pm on Sunday afternoon (30 hours). Spend the time you normally spend endlessly checking GroupMe/Twitter/Pinterest engaging with your M and Shorties. Play a game. Read a book. Build a fort. Do some laundry. Only use your phone in case of emergencies and really focus on connecting like we use to do in the olden days.
    • This month’s CSAUP challenge: AprilArms = 100 CMU curls. Only 700 to catch up if you haven’t started.

Group Therapy Hills

THE SCENE: Mothership (Shelby Farms Park): 45 degrees, still.
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:
20x SSH, 20 Imperial Walkers, 10 Merkins in cadence, 10 Squats in cadence.

 

THA-THANG:

Groups of 4 or 5, mosey to bottom of hill in between startex and the stage. QIC yelled “Down” for 5 pushups a few times on the way over.

 

Group Therapy 11’s. Merkin Twists & Body Builders

Start: 10 Merkin Twists.

When your group reaches top, drop your “coupon” and go help another group.

All at top, 1 Man Maker. All run down.

We made it through 6-7 rounds, decreasing Merkin Twists and increasing Man Makers, hard stop at 7:40. Mosey back to startex.

Four corners. 10 min max.
1. Pull Sue around the parking lot 1 lap, then scream “rotate.”
2. 10 Inchworm, 10 Merkins rinse repeat until rotate.
3. 10 tuck jump, 10 diaper change, rinse repeat.

4. 10 squat jump, 10 good morning, rinse repeat. 

MARY:

3 circles of Hands of time

COUNT-OFF & NAME-O-RAMA
23 Pax: Bombay, Soulja Boy, Orange Julius, Nature Boy, Halfpipe, Swinger, Gus, Twoster, Cartel, Costello, Pops, Snowman, Snookie, Skipper, Little Buddy, Cowbell, Tree Hugger, Part Timer, Billy Blanks, Teacher’s Pet, C-Lo, Four Eyes, and FNG: Brad Wienberger, Farmer’s Only
CIRCLE OF TRUST/BOM:

While we don’t know much about the Saturday of Easter, we do know that Christ was dead and that the disciples basically tucked tail and ran. One reason may be that they were separated (as Peter was) from each other. Take the opportunity this week to look out for those who may have loner tendencies. Find a way to draw them in to community through a beer, lunch, inviting them to bring their kids over to play, or tagging along to an event where you know they’ll be.  Take special care to look out for those being tested, and to realize where you need help as well.

Luke 22:54 Then they seized him and led him away, bringing him into the high priest’s house, and Peter was following at a distance. 55 And when they had kindled a fire in the middle of the courtyard and sat down together, Peter sat down among them.56 Then a servant girl, seeing him as he sat in the light and looking closely at him, said, “This man also was with him.” 57 But he denied it, saying, “Woman, I do not know him.” 58 And a little later someone else saw him and said, “You also are one of them.” But Peter said, “Man, I am not.” 59 And after an interval of about an hour still another insisted, saying, “Certainly this man also was with him, for he too is a Galilean.” 60 But Peter said, “Man, I do not know what you are talking about.” And immediately, while he was still speaking, the rooster crowed. 61 And the Lord turned and looked at Peter. And Peter remembered the saying of the Lord, how he had said to him, “Before the rooster crows today, you will deny me three times.”62 And he went out and wept bitterly.

MOLESKIN:
Always great to have out of towners (Skipper and Little Buddy). Prayers for men with difficult family situations during the holiday weekend, Jasmine’s achilles tendon, and other surgeries coming up.
ANNOUNCEMENTS:
BIG KING OF THE BLUFF bet with Gus coming up Monday. EH the fool out of that neighbor, coworker, friend.

Let’s do that one more time Nature Boy. WOOO!

THE SCENE: A windy gloom in the low 60’s
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH IC x 24

Imperial Walkers IC x 20

Abe Vigoda IC x 12

THA-THANG:
Mosey around Event Center and Restaurant to long benches next to the Lake.

  • Box Jump on benches x 24 then run up to concrete ledge
  • Incline Merkins x 24
  • Dips x 24
  • Burpees x 5
  • Rinse and Repeat x 2
  • Mosey to base of winding hill path
  • Merkins x 24 at first cone then Lunge Walk to second cone
  • Big Boy Situps x 24 then Lunge Walk to third cone
  • Jump Squats x 24 then Bear Crawl to fourth cone
  • Mountain Climbers x 24 then Bear Crawl to fifth cone
  • Seal Merkins x 5 then run down steep grass hill to start – LBC’s until all in
  • Run up steep hill and start from the top
  • Seal Merkins x 5 then Crawl Bear to second cone
  • Mountain Climbers x 24 then Crawl Bear to third cone
  • Jump Squats x 24 then Reverse Lunge Walk to second cone
  • Big Boy Situps x 24 then Reverse Lunge Walk to first cone
  • Merkins x 24 with various work until all in
  • Indian Run to Big Swings
  • Burpees OYO x 10
  • Indian Run back to base of hill and sprint to top
  • Parking Lot relay race

MARY:
Slutter Kicks IC x 20

Freddie Mercury’s IC x 24

COUNT-OFF & NAME-O-RAMA
19 PAX (1 FNG) Costello, Bill Dance, Snookie, Shoestring, Backseat, Money Bags, Snowman, Teacher’s Pet, Woody, Anklet, Pirtle, Woodpecker, Orange Julius, Cowbell, Gus, Tree Hugger, Nature Boy, Pops, Swinger (FNG)
CIRCLE OF TRUST/BOM:
Brotherhood: You cannot see Brotherhood, neither can you hear it nor taste it. But you can feel it a hundred times a day. It is the pat on back when things look gloomy. It is the smile of encouragement when the way seems hard. It is the helping hand when the burden becomes unbearable. – Peter Terzick

Two are better than one because they have a good return for their labor. For if either of them falls, the one will lift up his companion. But woe to the one who falls when there is not another to lift him up. – Ecclesiastes 4:9-10

Prayers for Pirtle’s boy and the F3 men heading out for the camping/fishing extravaganza today.
MOLESKIN:
Kotters to Bill Dance for making an appearance and all the other men who pushed hard today. Parking Lot Coffeeteria on the tailgate of Ol’ Sounder was solid.
ANNOUNCEMENTS:
Brewruck is coming up

We KILT it!

THE SCENE:

The Mothership: 63ish degrees and balmy.

F3 WELCOME & DISCLAIMER:

“TOP O’ THE MORNIN’ BOYS”

WARM-O-RAMA:
*Let it be known that the PAX (via much comz on GroupMe were given AMPLE forewarning that today’s HIGHLY RECOMMENDED COLOR was…GREEN. Just post to the BC wearing a sprinkling of GREEN…’visible’ to the naked eye of a 47 year-old Scots-Irishman (YHC).  Well, not ALL 23 PAX obeyed- 4 did not (3 + 1 FNG)…and we were collectively disciplined but learning 1 was wearing GREEN undies (again…not visible…mind you) and we won’t name any names but it rhymes with Hookie:

*Burpees x17 (b/c 17th day of March) OYO X 3 sets to account for 3 of the PAX not obliging the holiday dress code
*Shamrock Pickers (might not be in EXicon just yet)…just like TTT and/or CP but different b/c the PAX was picking Shamrocks…x17 IC.

Mosey . 25 mile down hill to STARTEX

THA-THANG:
Part 1

*PAX looking N towards top of hill not visible .5 mile away
*PAX moved in a single file line taking turns flipping tire.  Once PAX flipped tire he would step to left, run backwards to get in back of line.
*PAX form of transportation for .125 mile: Chenoweth Squat Walk (230 yards)=Squat Walk while performing Chenoweth propellars using arms above head
*PAX stumbled upon a ‘golden coin’ (stump on side of road) and began to ciculate the ‘coin’ from back of line to front then once reached front the PAX who just flipped tire would bring to back of the line to recirculate and keep coin moving up through the line

*Next .125 mile: (dealer’s choice)=Transportation:Lunge (R)-Lunge (L)-Squat (230 yards)
*PAX added another coin to the PAX bank and now had 2 coins circulating through the line from rear to front

*Next .125 mile: (dealer’s choice)=Transportation:Side Straddle Hop (230 yards)
*Upon reaching this .375 mile mark PAX let coins rest on deposit on the side of the road

*Next .125 mile: (dealer’s choice)=Transportation: Bear Crawl (230 yards)

*Upon reaching the APEX of the .50 mile hill…PAX held Al Gore until all in

Part 2
*Indian Run down hill (.50 mile)

Part 3
*Indian Run back up hill (.50 mile)

Part 4
*PAX held Al Gore at top of hill until all in
*PAX descended down the hill to meet the walking wounded

*Burpees x17 OYO X 1 set to account for the FNG not wearing GREEN

 

MARY:

*PAX laid on our 6 and with legs in the air…counted out our PAX…1 by 1…wrote the numbers as follows:

1…2…3………….all the way until 23. After PAX called out his number in line the entire PAX wrote that #with his legs then that PAX held feet 6 inches off the ground while the next PAX counted…so on…and so on…
 
*Flutter Kicks (varying cadence) x17 IC

 

COUNT-OFF & NAME-O-RAMA:
23; Bombay, Choker, Teacher’s Pet, Backseat, Jasmine, Snookie, Shoestring, Orange Julius, Bootheel, Soybean, Billy Blanks, Pops, Slicnut, Bookworm, Bruce , Costello, Houdini, Rabbit, Part Timer, Soulja Boy, Cowbell and O Positive (YHC) + 1 FNG (Cartel) + 1 Irish Goodbye (Hitch + his 2.0)

CIRCLE OF TRUST/BOM:

YHC who happens to be Scots-Irish dropped some Irish Wisdom from The Little Book of Irish Wisdom on the PAX:

*ON AWAKENING:
‘May God and the Virgin Mary, who have
brought myself and my children from the
sleep of death last night to the brightness of
today, bring us safe from all danger and
deliver us from the enemy of both body and soul.’

‘May you be poor in misfortune,
Rich in blessings,
Slow to make enemies,
Quick to make friends,
But rich or poor, quick or slow,
May you know nothing
but happiness
From this day forward.’

‘You’ll never plough a field by turning it over in your mind.’

…then followed that by a reminder and encouragement that SAFETY comes 1st with F3 and each PAX needs to handle his personal family affairs like he handles his fitness affairs; like having life insurance in place. Family matters matter.  Cover your family in case life happens-and it will-then come get stronger with your brothers at F3.

MOLESKIN:

PAX worked hard.  We kilt it.  (mic drop).

ANNOUNCEMENTS:

>Brew Ruck coming
>Forgot to mention the upcoming PAX 3/24 Fishing Trip/Camping on the Duck River. About 8-10 PAX leaving around 3:30pm on 3/24 then returning late Sunday eve, 3/25.  Still room for a couple guys. Contact Bruce if interested. Licenses must be current and brought with you.

Perfect Weather for Partner Exercises

THE SCENE: A beautiful 57 degrees with zero rain to show up

F3 WELCOME & DISCLAIMER


WARM-O-RAMA:

SSH x50 IC 4ct
Slow squats x 15 YHC count
WMD merkins- 10 of each, YHC count
SL RDL IC 4 ct x 12

THA-THANG:

Mosey towards stage
Bear crawl down the hill
10 push ups
Scalded dawg up the hill
10 push ups
Duck walk down hill
20 squats
 
Mosey to stage
 
Partner up
Partner carry x 30 yds down and back (switch)
Soddum situps x 1min
Gomorrah Butt Nuzzlers/ partner hip-ups and over 1 min
Partner Patty-cake (merkins) 1 min
Sqaut hold-1 min, add pulses 30 sec
1 min monkey humpers
30 yd down and back sprints x 5
 
Front rolls/log rolls 30 yds
Army crawl 30 yds
Broad jump burpee 30 yds
Lunge walk 30 yds
 
Calf raises on steps by stage
1 min regular
1 min toes in
1 min toes out
 
Mosey back to flags.    Sprint up the final hill
 
Suicid Relay—break into two teams
If you aren’t running, you are holding an exercise

COUNT-OFF & NAME-O-RAMA
13 PAX, 1 FNG (Patches)
CIRCLE OF TRUST/BOM:
YHC talked about some of the truths that he learned at the Sacred Search by Gary Thomas. It sparked the thoughts of the daily prayer for my wife. I encourage you to pray for her daily. Pray to Love, Honor, Cherish, Serve, and Choose her daily. We can get busy and just pass along, but we must be intentional. Challenge was given to do something you do not normally do to serve her (or your girlfriend or anyone besides yourself) this week. Do not do a chore that you have to. Find something new to show that you value their help and want to pitch in.

Prayer requests:  Four Eyes future new family member, Riley. Marrying into the family at a young age. Pray for transition and ability to handle the questions and criticism coming his way.

Patches: Notified that his school does not have a position for him next year at the moment. Pray for peace and comfort while being disappointed. He is a great guy who gives his all and is truly the nicest guy/coach I have worked with. Pray for open doors quickly while uncertainty is on the horizon.

MOLESKIN:
Obviously partner exercises are different and some people (12 PAX) loved the opportunity to make fun of it. I was proud they worked through the new exercises. It was a great morning with great fellowship. Soybean and Phat Pat gloated about staying for a portion of the warm-o-rama so they could have an Irish Goodbye….I do not count it. Sorry fellas.

 

Sunny Saturday Sprints

THE SCENE:  Mothership, about 44 degrees, sunny with clear skies.
F3 WELCOME & DISCLAIMER

  • I am not a professional, I’m not being paid, you didn’t pay to be here.
  • You are participating at your own risk
  • You are responsible for your own wellbeing
  • Know your limits and do the best you can, all exercises can be modified and are only suggestions.


WARM-O-RAMA:
(leg heavy)

Side-straddle hops       IC 10
Crossover                         IC  15
Standing Calf Raises    IC  20
Squats                                IC   25
Butt-Kickers                   IC   30

THA-THANG:

Capri lap around the parking lot

Catch us if you can: PAX partner up. 1 pax sprints ~50 yards and returns while the other performs the following exercises. Pair alternates sprints. Each pair completes them together summing up the total number until finished.

200 overhead claps
150 Big boy sit-ups
100 Merkins
50 Lunges
25 Burpees
PAX hold Al Gore till All in.

Capri lap around the parking lot.
Happy Jacks
5 sets. 5 side straddle hops then 2 jump squats
Wide Arm Merkins 10
Mountain Climbers 20
PAX hold plank till all in.
Was rinse and repeated for another 5 sets.

Capri lap around the parking lot.
Relay Race
PAX line up in 2 groups. Standard relay race up and back using parking lot markings.

Total Distance Covered: Conservative estimates of 2-3 miles.

MARY:

Little baby crunches                  IC  30
Twisting crunches -left               IC  20
Twisting crunches-right               IC  20
Standing Bent-over twists-left       IC   10
Standing Bent-over twists-right      IC   10
Flutter kicks    X15    IC
Rosalita         X 15    IC
Hello dollies    X 15    IC
Flutter Kicks X15    IC

COUNT-OFF & NAME-O-RAMA
20 PAX. No FNGs. Heavyweight, Cowbell, Costello, Nature Boy, Bombay, O Positive, Orange Julius (VQ), Bruce (Co-Q), Gus, Part Timer, Bootheel, Snookie, Moana, Woodpecker, Shoestring, Soybean, C-Lo, Anklet, Teachers Pet, Backseat
CIRCLE OF TRUST/BOM:

1 Kings 19

Discussion on God’s plan for the life of Elijah as he struggled with the emotional low point in his life and requested of the Lord that he might die. Elijah had just come from proving before the people the power of God over the false god baal by bringing down fire from heaven. He had slain the evil prophets of baal and had then even outran the chariot of King Ahab. He then had to flee into the wilderness to escape the wrath of the wicked Queen Jezebel. Despite the “emotional high” of the miracles he performed through God’s power, Elijah was now so despondent and depressed that he asked the Lord to let him die. Yet God did not answer this prayer as it was his will that Elijah be one of only two men in recorded history not to die but to be caught up directly into the spirit world.

So too in our own lives, no matter how bleak things appear, how dejected and defeated we feel or how much we think that God is not answering our prayers, he ultimately does have a plan for each of us.

MOLESKIN:
Prayer for safe travels for Rabbit and family. Orange Julius had his very first F3 VQ and was grateful for the excellent guidance from Bruce both during the week and BC.

ANNOUNCEMENTS:

Service Project  today 3/3 from 9a-1p in East Memphis.

 

6 Month Celebration- Ode to Bagger Vance

THE SCENE: 65degrees and cloudy.  The Sky Q held back the rain and lightning.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

All IC x22
SSH
SmurfJacks
Imperial Walkers
HillBillies
Daisy Pickers (R.I.P. Cotton Pickers)
THA-THANG:
Mosey to benches by the lake.
P1- 20 Dips, Dirkins and Irkins
P2- AMRAP Squats
(Rinse and Repeat)

Ark Loader
Lunges up the sidewalk to Upper Parking Lot
Bear Crawl back down(Flutter Kick til All-in)
Lunges up the sidewalk to Upper Parking Lot
Crawl Bear back down(Flutter Kick til All-in)

Indian Run around the Kitchen to Upper Parking Lot then back down to benches.

P1- 20 Box Jumps
P2- Hold plank
(Rinse and Repeat x3)

Mosey around the Kitchen to Upper Parking Lot for 1 lap. Circle for Mary…

MARY:
Plank til All-in
Shoulder Taps IC x22
Mountain Climbers IC x22
ABC’s
Flutter Kicks IC x22
Rosalita IC x22
COUNT-OFF & NAME-O-RAMA
18 Pax (1 FNG- Bedpan)
CIRCLE OF TRUST/BOM:
6 months ago Bagger Vance came to Memphis and put on a similar workout for the pax.  YHC splashed merlot 16 minutes into that workout.  In 6 short months, YHC was able to Q the workout.  While we have all improved physically over the last 6 months, we have hopefully all improved in other ways as well.  F3 is not just a workout group.  If that’s all you want, go somewhere else because F3 is not for you! F3 is here to change men’s lives.  It has changed mine for the better and I hope it will do the same for the rest of the pax. Take time to not only invest in F3 for your physical health but your spiritual, emotional and mental health.  Find some men to #LockShields with and get to work.  It’s only been 6 months but we still have a lot of work to do.
MOLESKIN:
It was an honor to Q today and watch men push themselves.  It is also good to see that this particular workout can still smoke us.  HUGE T-Claps to the pax who completed a 10 mile ruck and then endured the beatdown!!
ANNOUNCEMENTS:
VAPE session immediately following the BC.
Prayers for: Popstar’s baby, Bedpan is having a baby soon, Backseat wife’s mother, Vlad, Eli, Dirty Deeds, Soybean’s mom

Soggy Saturday

THE SCENE: Soggy, soggy, soggy. Light raining conditions with puddles and mud abounding.

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

SSH IC X 30
Good Mornings IC X 10
Hillbillies IC X 15
Mountain Goats IC X 10
Squat Jumps X 10
Annie IC X 10
Finkle Swings X 10 on each
Scorpions X 10 on each
Heisman shuffle X 10

Integrated mosey to playground area (~1/2 – 3/4 mi)
Lunge Walk w/twist
Mosey
Front facing leg over hurdles
Mosey
Broad Jumps
Mosey
Backpedal
Mosey

THA-THANG:
Complete all exercises as quickly as possible:

STATION 1: OUTHOUSE/PLAYGROUND ENTRANCE

Partner sets (combined reps):
Box jumps X 200 (MOD: Step-up)
Dips X 100 (MOD: Dips on ground)
Body-builders X 80  (MOD: Burpee)
Wall Push Ups X 40 (MOD: C. Dry Docks)

Plank hold until all-in

STATION 2: LONG FIELD TOWARDS “GO APE” 

Partner carries down and back X 2

Brisk Mosey back to flag at starting position (~1/2 – 3/4 mi)

MARY:

Captain Thor (1:4; 1 BBSU + 4 American Hammer = 1 rep) – Made it to 8:32 at the buzzer (180 total reps).

COUNT-OFF & NAME-O-RAMA
16 PAX | No FNG’s

CIRCLE OF TRUST/BOM:
A general shout-out of appreciation, recognition, and encouragement to the PAX, especially the new(er) guys who are staying consistent. The more times guys regularly post, the stronger our accountability magnet becomes. Big time praise for Orange Julius who fought through merlot splash to finish strong. Congrats to Choker, Green Monster, and Snookie for their induction into the illustrious Club 345. Momentum builds as the snowball (1) gets larger, and (2) moves faster and faster down the hill. Let’s keep adding PAX into the funnel and posting as much as possible during the week to keep F3 Memphis “full steam ahead.” 

MOLESKIN:
QIC continually impressed with the perseverance of the PAX through a tough BC and adverse weather conditions. 16 PAX is a solid number on an especially gloomy Saturday morning. “The Thang” was a gasser–there was enough meat on the bone for all to be challenged. Partnering up and sharing the load between the pairs reinforced the importance of bearing our brothers’ burdens and pushing each other to our limits. Partner carries cemented the unspoken lesson.

ANNOUNCEMENTS:
VAPE session NEXT Saturday (2/24) immediately following Mothership BC.

Building Blocks

Date: 02/10/2018

AO: Mothership

QIC: Gus

PAX: Rabbit, Pirtle, Teacher’s Pet, Snookie, Phat Pat, Houdini, Orange Julius, Gus

Conditions: 53F and rainy

WELCOME

DISCLAIMER

Warm-O-Rama
Side Straddle Hop IC x 15
Cotton Pickers IC x 15
Windmills IC x 15
Merkins IC x 10
Capri Lap

Bucket Brigade
PAX lined up descending the hill near parking lot.
Top PAX passed CMU down the line, then immediately bearcrawls down the hill to the end of the line before CMU gets there.
Rinse & Repeat until all PAX done did it.
[This worked out alright.]

Hill Hammer Pass
PAX lined up descending hill, but on their sixes.
Passed  the CMU up and down the line 5x, attempting to work same muscles as the American Hammer.
[This wasn’t great.]

The Thang
BLOCKORAMA
Six stations, one at each end of each parking row
Station 1: Weighted Squats
Station 2: Overhead Press
Station 3: Weighted Drop Lunges
Station 4: Lion King
Station 5: Blockee
Station 6: Elf on a Shelf
First set: 10 reps; second set: 9 reps; third set: 8 reps

Mary
Hammer Pass
PAX in line shoulder to shoulder, alternating directions
First PAX passed CMU down line; last PAX received CMU and went to front of line.
Rinse & Repeat until all PAX done did it.

Proton Parker IC x 10
– 8-count exercise in high plank starting position
– Right knee to left elbow and back, left knee to right elbow and back, right knee to right elbow and back, left knee to left elbow and back

Count-O-Rama (8)

Name-O-Rama

COT / BOM: YHC recently attended a seminar on marriage. Gary Thomas was the speaker, and he was sharing material taken from his book Cherish. One idea he shared was that of a man showcasing his bride like a male dancer showcases a ballerina. Now, YHC knows nothing about ballet but can appreciate the idea that a man stays in the background and supports his lady.

Moleskin: Block work on rain-soaked Saturday

Pre-SuperBowl Beatdown

THE SCENE: Beautiful morning on the lot at the mothership,
Conditions: 34 degrees, clear skies, a pre-game buzz in the air, could have been nerves
F3 WELCOME & DISCLAIMER

Today, in preparation for the big game tomorrow, the PAX were treated to a football themed throw down. Starting with the welcome throughout the workout, anytime any 1 of 2 footballs were fumbled (hit the ground at all without maintaining full control…for those into NFL style rulebooks), the entire PAX were penalized with 5 burpees

WARM-O-RAMA:

Although YHC really hates the patriots, you know, for their sketchy spying and stealing and deflating, etc, etc…can’t really be argued that their QB is the GOAT. so reps for the warmup were in his honor.

10 burpees…immediately upon starting the burpees, one of the footballs was put down, so 5 penalty burpees were assessed for a total of 15
Imperial walkers x 12 IC
Cotton Pickers x 12 IC
SSH x 12 IC
Air squats x 12 IC
Best stretch ever x 12 total OYO…several pax experienced stretching in areas that must have been good based on the groans
5 burpees for good measure*

*these 5 proved unnecessary in hindsight, but were based on a bad assumption – see comments below

THA-THANG:

YHC devised called the HEISMAN CIRCLE:
PAX arranged in a circle and one started with the football. On “hut” the remaining PAX performed an exercise on the ground, and the man with the ball would run and jump heisman style over each person until he reached his original position. Whenever the PAX on the ground were hurdled, that man would immediately jump to his feet and start performing the standing exercise. Repeat for each “quarter” of the game until every man had a chance to run the ball.

1st Quarter: Down position = LOW PLANK Up position = Jumping lunges
2nd Quarter: Down = MERKINS UP = High Knees

HALFTIME SHOW – GO LONG!

PAX get to demonstrate route running and QB skills. PAX line up and the first man goes long, and the next man throws him a pass. Has to be caught AT LEAST 20 yards from scrimmage (if dropped or not passed the required 20 yards = 5 burpee penalty) PAX waiting did a number of different exercised including but not limited to: seal claps, overhead claps, Al Gores, shoulder presses, etc.

YHC was surprised by the number of incompletions during this portion of the halftime festivities, and what was supposed to be a break from the cardio, turned into a burpee fest.

After all punitive burpees done, YHC took this opportunity to start the C-O-T message, having come across a description of rowing 2000m (not sure if it was from Freed to Lead or another source…can’t remember) but bascially, if a 2000m row is broken down into 4 races, each 500m. The first 500m is adrenaline of race day and everyone goes hard, the 2nd 500m is technique driven and training. The last 500m is an all out sprint to the end, so that leaves the middle 500m where the race is won and lost. With that being said, 3rd quarter commenced.

3rd Quarter: Down = Dry Dock Crabs (this had to be audibled to JUST CAROLINA DRY DOCKS due to the random movement of the feet in the down position) UP = Air squats
4th Quarter: Down = Mountain climbers UP = Burpees

For better or worse, all PAX present totally dominated regulation, and there was the need for OT – both for analogy and time purposes.

Slow mosey 1 lap around the parking lot, then an old fashioned relay race. Divided PAX into 2 even teams, sprint down and back from end of lot to the 1st concrete slab, then down and back to the 2nd concrete slab. Tag next guy in line, and it’s his turn. It was a close race, with a photo finish…not sure who won, but it for sure wasn’t any crimson anything.

TOTAL PENALTY BURPEE COUNT: 40

MARY:
american hammers x25 IC
Hello Dollys x 25 IC
LBC x 15 IC

COUNT-OFF & NAME-O-RAMA
14 PAX with 1 FNG (Malware): Mamma’s Boy (QIC), Teacher’s Pet, Jasmine, Moana, Snowman, Slicnut, Nature Boy, Pirtle, Lazarus, Snookie, Orange Julius, Heavyweight, Malware, Soulja Boy

CIRCLE OF TRUST/BOM:
Piggy backed on the idea that YHC has entered the 3rd quarter of life so to speak, past teenage years and college, past young adulthood, and feeling like I have hit middle adult hood…with the stresses of marriage, children, career, etc. etc. That can feel a bit overwhelming, but I was encouraged by the challenge presented in the 4 quarter analogy, how in some ways the 3rd quarter is the hardest, but it’s also where the race is won or lost.
YHC admitted that for several weeks, I had been in a funk just letting a lot of little things build up at home and just bottling up a lot of frustrations, and in a move more consistent with sad clowns, basically kept all this junk bottled up. YHC did not take the lead on this, and luckily the M called me on it. Finally, we were able to have a very needed conversation to get things back on the right track.
YHC used this time to speak truth to himself, to exhort himself to step up at home as well, to lead both his M and 2.0s both spiritually and physically as well as emotionally and mentally…and to remind himself that his brothers both at F3 and at church are more than willing to lend an ear and offer help and encouragement if/when he decides to act like a sad clown again.  Hopefully other PAX were also exhorted/encouraged.
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ANNOUNCEMENTS:
Multiple HIMs joined other PAX from the group to continue the good work of cleaning out Ms. Bailey’s home.

Multiple AOs all around the city, with new one at Tobey Park this week.