You’re All Shooting Stars to Me at the Annex

THE SCENE:  Not to bad. The soupy air of Memphis is chilled and ready to enjoy. Really Dewy. Can’t wait to end one of these with dry socks.

F3 WELCOME & DISCLAIMER: Administered! And again for Rosetta Stone.

WARM-O-RAMA:
SSH IC x 20 (because we have rules)
Imperial Walkers IC x 20
Windmills IC x 20
Arm Circles FWD IC x 20 (Keep arms up)
Arm Circles REV IC x 20

THA-THANG:
See if you can guess the theme faster than the PAX this Morning! Hints in Bold. Gomer was a curious one, having a peek at the 3 cardboard signs I made the night before, now scattered near the NE corner of the Annex like a corrugated Triptych sloppily hurled at a hillside.

Mosey’d around the 1/4mi loop and argued about whether it’s a 400meter loop and not a 1/4mi loop. After completing one orbit, PAX gathered at the east end of the lot for AMRAP #1 to the tune of the Meteora album by Linkin Park, which was also the first album I bought with my own money. Sorry I’m late to that particular party, Speedy and Grimace. 8 minutes of the following:

Plank Jacks x 10
E
l Capitan up the hill  to the swings (Like a deep Lunge walk)
R
ussian Twists x 10
S
quat Jumps x 10
E
l Capitan backwards down the hill
I
mperial Squat Walkers x 10
D
erkins x 10

Another orbit round the loop up to the pavilion (after I had to get my shout on) and PAX picked out picnic tables for AMRAP #2. Another 8 Minutes:

Mario x 10 (Mostly done as step ups, because of all the dew we had accumulated)
Elevated Merkins x 10 (using the benches)
Tricep Dips x 10
Elbow Plank x 20 seconds
Obamas away from the pavilion until you hit 20 Merkins then
Reverse Lunge back until you have pavilion roof over you

The PAX started asking why I wasn’t calling the Elevated Merkins Irkins (short for incline Merkins). I said because it would upset the acronym. It was at this point that the PAX figured out the theme was the Meteor shower we had this week. Their reward was another loop! End at the east lot again. 6 minutes left for AMRAP #3:

Smurf Jacks x 10
Hillbillies x 10
Outlaws x 10
WWII Situps x 10
Everest up the hill
REVerest back down (Everest Backwards)

They only got done with one round before the timer went off. In addition to just spelling PERSEID METEOR SHOWER, I also stuffed as many Plyometric exercies into tha thang as I could. Plyometric exercises focus on burst of energy and usually have some kind of “shooting” action, in honor of the the shooting stars.

Nerds love alt text.
I am insufferable.

MARY:
OYO Limping back to STARTEX

COUNT-OFF & NAME-O-RAMA – 6 PAX
Gomer, Gun Show, Rosetta Stone, Lager, Speedy (AOQ), Roomba (QIC)

CIRCLE OF TRUST/BOM:
A reiteration of what Barney said a few weeks back about getting home and finding the energy to spend time with your family. I recounted that I’d been sleeping terribly this week and my 2.0 wanted to get up in the night and see the shooting stars this week. I was going to bed on the last night of the meteor shower not really intending to see them, but when my son woke up anyway around the start of the visibility window, I found the energy to take him in the back yard and do some literal stargazers with him. We saw 2, and his excitement more than made up for the sleep lost. Point is, HIM, your family is your first ministry, so dig deep for them.

Prayers for Rabbit’s 8th, and Gomer’s friends.

MOLESKIN:
So the last time I did AMRAPs, the whiteboard failed. Cardboard signs were way better and were hoboriffic! Must remember to bring a flashlight to point at them though, especially with the sunrise starting to shift. I had a much easier time leading this morning, and I think I’m feeling at ease commanding such hard exercise routines. The lunges and squat variants we did were brutal though.

PLC had awesome discussion about boat racing (I call drummer!), Banana blight, Japanese, and Books. Also Gun Show got hissed out by some Geese.

ANNOUNCEMENTS:
2 year convergence at the Mothership. Freed to bring PLC Goodies. If you’re reading this and it’s still friday, the 16th, shut this off, go lay out your clothes, and go to bed now. Ghost flag will be there, so Trashville, come and claim it if you dare!

School of Lunges

THE SCENE: Warm and very humid

F3 WELCOME & DISCLAIMER
Welcomed & disclaimed


WARM-O-RAMA:

SSH x25 IC
Small arm circles (forward & reverse) x10each IC
Overhead claps x10 IC
Seal claps x10 IC
Big arm circles (forward & reverse) x10each IC
Daisy pickers x10 IC
Windmills x10 IC
Imperial walker x10 IC

THA-THANG:
AMRAP:
– 10 lunges with rucksack (30 or 40lbs) on back
– 10 lunges with CMU locked out overhead
– 10 lunges with CMU held in goblet/front rack position
Repeat the lunge sequence three times
– Run to the far end of the parking lot and back
– 20 burpees
That is one round. We did two rounds.

MARY:
– Heels to the heaven x15 IC
– Low plank leg through x15 IC
– Alternating toe touch x15 IC

COUNT-OFF & NAME-O-RAMA
6 PAX (0 FNG) – Chyna, Couch Potato, Gomer, Gun Show, Speedy, Tremor (QIC)

CIRCLE OF TRUST/BOM:
Logical thinking has limitation just like our five senses. We could see with our eyes but we could only see to a certain distance with our naked eyes. We could hear with our ears but it’s also limited just like our eyes. Likewise, our logical thinking also has limited ability to reason some occurrences that might happen in our life. Sometimes we need to embrace this limitation and believe that something happen simply because it’s a God’s will.

MOLESKIN:

ANNOUNCEMENTS:
2nd year anniversary convergence on Sat 8/17 at the Mothership.

We Actually Workout?

I learned of the concept of F3 from Slicnut, aka Escobar, during my time as he was discipling me. We both wanted to workout and have some accountability. He learned of the workout from Proton in East TN. We started doing bootleg workouts that were not technically F3.  Then Gusbus came into the picture. I knew him from church youth group and was happy to reconnect (until he started talking sass).  From that point on, the inevitable “official” launch was coming. 

Through the last 2 years, I have gotten stronger. Heck the first F is FITNESS. These men push me, encourage me, but most importantly give great banter to get through these dumb things we do. It is fun to watch the transformation of the guys who started out in really bad shape to become hard workers who keep pushing. These men are encouraging and want to see you transform.  Fitness is great, but that’s not why I wake up early to do stupid stuff with this group of men.

The second F is Fellowship.  We are in a time that men don’t have many friends. Sure they may talk to coworkers or their significant other’s friends, but we don’t have our core. As we get older, our closest friends move all over the country. We are still close, but we still need a group of guys that we can connect with locally.  The camaraderie is great and gives a chance for us all to connect. Whether it is exercise, sports, life’s struggles, etc., they want to push you personally. They will be the first one’s to LISTEN, which is way more important than trying to solve problems. It is comforting to know that there is at least one guy who has been in a similar situation. They can lend an ear, talk about their experiences, or even partner you up with someone who can really relate to you. We come from all kinds of backgrounds. These men have been great encouragers and supporters of Emily and I through quitting my job to go back to school, go through the adoption process, and now have a job again. They have touched us by showing up to fundraisers, reaching out and giving an encouraging word.  They don’t realize they say what you need to hear, when you need the encouragement. The group has helped me let go of some pride issues to know it’s okay for others to help or be there for you. 

The 3rd F is Faith. While it is not a solely Christian organization, these men have pushed me in my walk with the Lord. Even if they are not Christians, they can help pose questions to make you think. Faith in this sense means that something out there is bigger than you. We must know that while we are High Impact Men, we have to focus on what gives us purpose. The projects these groups have done and allowed me to be involved in are great. We are willing to help strangers and our own group. We don’t care about race, status, or political affiliation. 

So as the 2 year anniversary is here this coming Saturday. I plead for the men of Memphis to come and see what it is all about. Sure, workout and get better. But really come for the friendships with these strangers that turn to brothers. This group of guys are willing to sacrifice to help you get better in all facets. 

No man left behind, no man left where they started. 

 

Blake Mashour

30

Billy Blanks

Crossfit games tribute!

THE SCENE: Friday August 2nd, muggy and warm
F3 WELCOME & DISCLAIMER

Pax were disclaimed and warned
WARM-O-RAMA:

20 SSH, stretch on your own, then short mosey around the lot.
THA-THANG:
in honor of the Crossfit games that started on August 1 the PAX performed multiple benchmark workouts named after females.    Each workout was modified from the original due to lack of equipment.

Helen: Pax perfomed with a CMU 3 rounds of 12 pull ups, 21 CMU swings, and a 400 yard run each round.                  Pax rested for a 30 count

Fran:  reps 21-15-9 of CMU thrusters and bent over rows with the CMU  21 reps of both then 15 then 9.                      Pax rested for a 25 count

Nancy: 3 rounds of 15 over squats holding CMU then 400 yard run down the hill and back.     Pax rested for 25 count

Grace: 30 reps of ground to overhead with CMU, pax had to pick up the cmu from the ground then press over head each rep.

MARY:
Insert information about any additional post-THANG work (if applicable).
COUNT-OFF & NAME-O-RAMA
12, Roomba, Lager, Sonic, Chyna, Tremor, Couch potato, paralegal, rosetta stone, meter maid, Jiminee, Speedy, Barney
CIRCLE OF TRUST/BOM:
Psalms 73:26 “My health may fail, and my spirit may grow weak, but God remains the strength of my heart; he is mine forever.”   Pax were encouraged to make sure their strength came from God and not by their own power.  Strength is needed to pour yourself out everyday at work then at home with the family.  You don’t want to give your family your leftovers from a busy day.  Strength in God helps you to be able to keep pouring out of yourself so that your family is happy and fulfilled by you.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Spooky Flags

THE SCENE: Shorts weather for sure. YHC thought about using our nice upper practice field for this Q, but decided on the Goose Field. What is more Annex than burpees in goose scat. It was slightly spookier than normal.
F3 WELCOME & DISCLAIMER. Given multiple times. 5 Principles of F3. Mission of F3, Credo of F3. Welcome to KOTB
WARM-O-RAMA:

IC 25 SSH, 15 Hillbillies, 10 Daisey Pickers, 10 Arm Circles Forward n Back. Jump Squat Holds (a personal fave). Steinbrenner thought there wasn’t enough hold……. not sure he still feels that way. If you aren’t doing these……. do them. Short mosey to shake out them gams.
THA-THANG:
Doracides…..  It is a favorite of mine so we did them. YHC also had my weekly Annex meeting with Mayor Strickland, and he advised he was raising taxes on the Annex pax. Partner UP! (with someone you do not know preferably). While partner 1 puts a hurting on the count, partner 2 runs to first cone (burpee) and back, and repeats for the 2nd and 3rd cone. Tossed a little Louisville in with the switch. Before you swapped with your partner you did 5 “Booya Merkins” which is a merkin with a hand clap with your partner. (A pax chirped that that was a “Patticake” Merkin…. but he wasn’t on Q so…….)

*after looking up Booya Merkins…. and Patticake merkins…… said pax was correct

  • 150 BBSU
  • 250 Merkins
  • 350 Squats

No time for the rest of the wenkie.

MARY:
IC 20 Freddie Mercuries, 20 LBC, 20 Flutter Kicks, polished it off with Freddie Mercuries till time.
COUNT-OFF & NAME-O-RAMA
21 Pax. La-Z-Boy, Halpert, Double Vision, Topanga, Dial-Up, Chyna, Gomer, Rabbit, Steinbrenner, Chuck E Cheese, Backseat, Beetus, Blank Stare, Gun Show, Master Pee, Paralegal, Pillsbury, Pronto Pup, Motel 6, Roomba, Speedy (QIC).
CIRCLE OF TRUST/BOM:
Letting go of habits or things that have a hold on you to focus attention elsewhere. Do hard things.
MOLESKIN:

Regional T-Claps to the Pax of Louisville, who created their Ghost Flag and welcomed us with open arms when the Memphis PAX arrived to take it! Yalls hospitality was off the chain. Ya’lls park was dope. Your Coupons were heavy, and Diablo and Kilo lead an excellent Q. Hope to return to “The O” in the future.

For the Ghost Flag’s inaugural F3 Memphis exchange, The Levee brought 11 PAX and claimed that sucker. Good work guys, it was nice to have yall out to the Annex. YHC has posted at very few AO’s, however have been attempting to change that and get out to meet other PAX.

Also T-Claps to Bailout who showed up with the drone and got the money shots!
ANNOUNCEMENTS:
City Ruck Tour Friday!!!! YHC is hoping to go.

An Ineffable Adventure – 6 guys did in 2 days what others had dreamed about for a year

The Backstory:

On July 22, 2017, F3 Louisville created a holy grail of a flag for other F3ers around the nation to admire.  The Ghost Flag.  They also created their own version of the Lexicon, which we truly stuggled to understand.  The rules of the Flag were stated and simple…bring 5 PAX to a workout where the Flag resides and you steal the Flag.  Many PAX of F3 Memphis had talked about doing just that.  They talked, they dreamed, the wished, and the talked some more.  They even created a Slack channel to talk about it…which they did.  They talked.  

A small group of HIMs, known to be “OF” the Annex, heard about the flag at the end of June, 2019.  Many of these HIM were newer F3ers.  They wondered why this was so difficult?  Why had no other region posted in Louisville and demanded the chalice.  Why were the Memphis guys talking about this and not doing it.  So, a date was set, HCs were given, and research began to determine the unwritten rules of the GF.  Where would it be?  How would it be presented?  What tricks would be pulled?  Would Louisville give it up?  

The Trip:

On August 2, 2019, 6 HIM (Bailout, Gomer, Gunshow, Speedy, The Dude, and Wannacry) loaded in a car and headed north.  They were accompanied by a Meter Mug and a Mini-Paper Gus.  These paper hims provided guidance and much joy for the voyage.  

The first stop on the trip was Coco’s in Nashville.  We all agreed that this was solitary shimmer of light in a barren land.  We enjoyed a dinner of epic portions, and waited for Speedy to finish…we waited…and waited…all the while the other Memphis guys were still talking.  

3 hours later, Speedy finished, and we headed on towards Louisville.  We made that trip expeditiously.  Speedy doesn’t eat fast…but you should see him drive.  We rolled in to Louisville 1 hour and 55 minutes later.  Checking in to the hotel (motel), checked for bed bugs and slept for a few hours, which we learned is plenty of sleep for a Louisville “beat down. ”  

THE SCENE:   Although, based on the #herekittykitty tweets from Kilo and other smack talk, we felt we had prepared adequately to take the flag from The “O”.  We had weaponry, tools, medkits, and smoke bombs, none of which were necessary.  As we arrived a few minutes early, the park was full, but it looked more like FiA than F3.    There were lots of runners, people stretching etc.  The middle of the park was empty, the designated meeting place had no persons, no flags, nothing.  We found an empty picnic table and we waited, along with Meter Mug and Mini Paper Gus, and a bucket of Slicnut.

It was a perfect 72 degrees and, when they finally arrived, the Louisville PAX were salty.  

F3 WELCOME & DISCLAIMER:    The Welcome was Warm.  We were all known and called “Memphis.”  We were respected as we backed up our talk with Action.  The Disclaimer was well done by Diablo.  Attorneys typically do very well with this.   


WARM-O-RAMA:

We warmed up.

THA-THANG:
Diablo led Dora.  We moved. 

Kilo led CMU bear crawls and lunge walks.  We moved and the CMUs moved.  

If you want more details, read this: 

BackBlast for The Ruiner at The O 8/3/19

 

MARY:
We did a light set of American Hammers. 

COUNT-OFF & NAME-O-RAMA
28 PAX (No FNGs) and 6 Willie Lomans that came to take a flag.  Captain Insane-o, Face, Busch, Flo Jo, Scuba Steve, McAfee, Worm, Grinder, Deuce, Glen Ross, OJ, Butcher, Mr. Kotter, Digiorno, Fall Guy, Double Down, Vincent, Violet, Wopner, The Dude (DR), Bail Out (DR), WannaCry (DR), Speedy (DR), Gun Show (DR), Sandman (DR), Gomer (DR), Kilo, Diablo

CIRCLE OF TRUST/BOM:
We made a circle.  The 6th man, “Face,” introduced why he was known as Face.  Bailout provided samples of SlicNut to all of the PAX in attendance.  As he finished this, Gomer grabbed the Ghost Flag and sprinted away from the group.  HE WOULD NOT BE DENIED!  The Louisville PAX stared on, slack-jawed in disbelief as this young HIM darted away with their cherished flag.  

We ended COT with a prayer and a cooler of water and beer. 

MOLESKIN:

These men welcomed us, offered no shenanigans and were truly HIM.  We shared some laughs and some beverages and went for coffee with a few.  They were respectful and gave us a decent 45 minute workout.  

The 2nd F we shared in the car, at Coco’s, the Days Inn and at Senaca park are what the GF is all about.  We are creating the Memphis Region rules for GF as we feel some modifications are needed.  The GF will be available for other regions to capture begininng August 17th at the Mothership in Memphis.  Come and get it.  

ANNOUNCEMENTS:
F3 Memphis 2nd Anniversary – August 17, 2019 at the Mothership

The GF will be flying for Memphis AOs at the Annex on Tuesday.  We understand this KotB and sincerely hope it encourages you to post.  If this causes the Annex to win KotB, Speedy welcomes the Levee to come take it back on Friday.  

We sincerely regret that F3 Nashville never had the gall to capture the GF.  We were happy to travel through, enjoy Cocos and skip on over to take it!  

F3 Louisville is hosting a custom GoRuck tough event.  They said F3Memphis was welcome to sign up and not show.  

Wait… There isn’t any cake?

AO:
Nanner Nation. The Annex.

QIC:
Chuck E. Cheese

THE SCENE:
Humid but nice morning. Little moisture on the ground but the mood was great. Many PAX looking forward to the promise of banana cake. If only they knew.

F3 WELCOME & DISCLAIMER
Did it. Two more PAX showed up. Did it again. One more PAX showed up. Did it again. Another PAX. Pretty sure Gun Show and Speedy took care of the last one.  Thanks for that.

WARM-O-RAMA:

  • SSH x 25
  • Arm Circles x 20
  • Reverse Arm Circles x 20

Failure to launch competition.

  • Hold bottom of squat for 10 seconds. Launch at 0 into a tuck jump. Back to bottom squat for another round until failure
  • TCLAPS to Rainbow Warrior, Tremor, and Couch Potato for having glutes of steel

THA-THANG:

urpees x 20

merican Hammers x 20

olan Ryan’s x 20

BCs 

on alternating shoulder taps x 20

ussie snow angels x 20

atch me if you can x 3 rounds (10 pushups, partner backpedals, sprint to tag partner)

lligator Merkins x 20

urpees x 20  (Starting with the coupon in one hand by your side, drop down for a merkin (one hand raised up on the coupon). When coming up instead of jumping and clapping push the coupon to an overhead lock out. Bring it back down to your waist and switch hands – that’s 1.)

lf on the Shelf x 20

uicides – Ladder progression add one Merkin at each stop of suicide

MARY:
No time.

COUNT-OFF & NAME-O-RAMA
Rainbow Warrior, Chyna, Sonic, Tremor, Couch Potato, Paralegal, Rosetta Stone, Speedy, Wannacry, Bailout, Gun Show, Chuck E. Cheese

CIRCLE OF TRUST/BOM:
As I am sure you know by now. There was never any cake. This is how life goes sometimes. Sometimes we show up expecting a sweet delicious prize, only to get something that kinda sucks. But cake, while tasting delicious and giving instant gratification, is bad for you. If we show up and do the hard things instead just enjoying the cake, it is better for us long term. In the same way, we have to pass on some of the instant gratification items of life, and focus on the truly beneficial things in life.

MOLESKIN:
PAX were not happy about lack of tangible cake. Turns out acronyms don’t feed hungry men.

ANNOUNCEMENTS:

  • City Ruck Tour August 9th. Sign up.
  • August will start IronPAX training. Join #iron-pax-challenge on slack to learn more.

Smooth (skA)MRAPs at the (skA)nnex

THE SCENE:  Muggy, but not steaming (until we got to work).

F3 WELCOME & DISCLAIMER: Your Roomba is synced to the Atomic Clock. Started promptly at 5:30. Disclaimed like 4 Times Total. Some day I’ll actually get to meet the REAL Meter Maid.

WARM-O-RAMA:
SSH, Daisy Pickers, Imperial Walkers IC x 20
Arm Circles IC x 15 Forward, 15 backward

THA-THANG:
MICROSCOPIC mosey to a grassy bit near the track. PAX saw a whiteboard and Gun Show reminded me that he was promised NO MATH. We did AMRAPS. This was based on a routine the M came up with for FiA, based on a periodic table of excercise to target a different muscle group, and to challenge each group incrementally. I guinea pigged this  and workshopped it with her. Made some adjustments for this morning based on challenge level and whimsy. I call them smooth because the exercises sort of flow into each other (Supermans feel good and give you an excuse to collapse after Merkins, etc.).

And the soundtrack? It’s in the title, boyee. SKA!

AMRAPS Progress as follows, changing one or 2 things each round.

Round 1 Round 2 Round 3 Round 4 Round 5
Duration 5 Minutes 6 Minutes 7 Minutes 7 Minutes 5 Minutes
Rep Count/ Hold Time 10 Reps/Seconds 10 Reps/Seconds 15 Reps/Seconds 15 Reps/Seconds 15 Reps/Seconds
Exercise 1: Legs Squats Squats Squats Squat Jumps Squat Jumps
Exercise 2: Cardio SSH Mountain Climbers
(2 is 1)
Mountain Climbers
(2 is 1)
Mountain Climbers
(2 is 1)
Mountain Climbers
(2 is 1)
Exercise 3: Shoulder/Chest Merkins Merkins Merkins Merkins Merkins
Exercise 4: Back Superman Superman Superman Superman Ethan Hunt*
Exercise 5: Front LBCs LBCs Cross Planks Cross Planks Cross Planks
Run! Run to First Street Light Run to First Street Light Run to First Tree on Left (farther point) Run to First Tree on Left Run to First Tree on Left

An Ethan Hunt Is something YHC invented when trying to keep my arms out on a Superman, but kept losing balance. You extend your arms Forward and legs back like a Superman then move them to the sides and bring them back for one rep. Not sure why it’s an Ethan Hunt? Remember than one scene in Mission Impossible? You know the one…

No (But it is a good one), the one with the wire and the sweat drop…

Yeah! That! That’s why. It looks like that, but more sweat drops by this point.

The Mumblechatter was terrific and YHC had to take breaks from the laughter. We Gave Sonic and Tremor ribbing about them being so competitive with each other (These inhuman weirdos go for a sprint during the 20-counts that were betweent the last few rounds). Talking about celebrating Grimace’s First Q back by visiting different AOs that day. Sonic wants to do Karaoke of Come on Eileen. Paralegals are obviously Ghost Lawyers. The Reps and steady ramping up in difficulty was really felt later on, with lots of freely-offered information about what exercises everyone hates and how we have at a lot of misanthropic knees in the group. Gun Show just can’t stop knee-capping, even if it’s his own patellas…

Micro-mosey back to Startex for Mary. 

MARY:
Flutterkicks IC x 10
American Hammers IC x 10

COUNT-OFF & NAME-O-RAMA – 10 PAX
Gun Show , Tremor, Paralegal, Lager, Beetus, Sonic, Jiminy (FNG), Couch Potato (FNG),  Speedy (AOQ), Roomba (QIC)

CIRCLE OF TRUST/BOM:
Yesterday, I went to a Funeral for a man I didn’t know, but I knew from the speakers that he was such a pillar of his community and family and business that the room was a standing room affair. A few times it was said that others now have a large burden to bear now that his is gone. Freed to Lead also encourages HIM to be so integral in our communities that others aren’t sure what they’ll do without us. Let us strive to be that lynchpin and train up the next wave of men to be able to shoulder the burdens we’ll leave behind.

MOLESKIN:
I Finally got to name some folks! The first guy was a fan of Cricket, hence Jiminy, and our second guy kept saying he was very active and hated sitting around, hence Couch Potato. Welcome guys. Hope you come back soon. I think that was Tremor that EH’d them. Good work, dude. I like the AMRAP model because it lets everyone go as hard as they can and self-regulate. I’m liking the new set of regulars. With it being Tiger Lily’s last day posting, I thought it was gonna be like 4 PAX total, but I’m really impressed with the turnout! Good PLC, talking about our preferences with Museums and TVs

ANNOUNCEMENTS:
F3 Memphis’s 2nd Birthday is 8/17 at the Mothership. Don’t know if it’s an official convergence, but it’s gonna be big. Will there be a dunk tank where you can dunk the Nantan? Not with that attitude, there won’t be.

Back to School Special ABC’s

THE SCENE: TN Tax Free weekend arrives to let us know the new school year is here! A cool breeze blew in with the back to school savings. It made for a 60º sunrise that has never before been seen in late July Gloom. It was SkyQ perfection! Long sleeves and sarong mandatory for PLC.
F3 WELCOME & DISCLAIMER: Disclaimed those in close proximity. Disclaimed those doing SSHs as they jumped out of their ride. Disclaimed people who appeared out of nowhere as we moseyed. I feel confident this was properly delivered.
WARM-O-RAMA:

YHQ started class when the school bell rang and 4 PAX were in place. But in true Grimace fashion, 40 SSHs later we had 8 PAX.

SSH IC x40
Arm Circles IC X10F then X 10B
Daisy Pickers IC SLOW AND AWESOME x10
Imperial walkers IC x15ish
Mosey around parking lot then off to the school house (Pavillion) for our A,B,C’s

THA-THANG:
A white board was waiting for the PAX giving them their classwork for today. Sets of exercises written on the board will be completed at Sites A, B, and C. Groaning from the PAX about starting school before Aug 1st, was promptly ignored because this is homeschool.

Site A

  • Squats x 25
  • Merkins x 15
  • Big Boy Sit-ups x 10
  • Burpees x 5
  • MOSEY To front door of Community Center

Site B

  • wall sit for 1 min
  • SSH x 20
  • Carolina Dry Docks x 15
  • MOSEY past glorious American flag pole to touch nanner flag
  • MOSEY Back to Playground

Site C

  • Inclined Pullups x 15
  • Mountain climbers x 15
  • Derkins x 15
  • box jump x5 (or Calf raises x30)

REPEAT

  • I have no idea how many times Sonic lapped us all… I’m guessing Twice. Average students scored between 3.5 or 4.5 on their ABCs. For all I know, Sonic is still running laps right now to get on the Principal’s List.

MARY:
It was included on YHQ’s planner but the final bell rang before we got to it.
COUNT-OFF & NAME-O-RAMA
8 PAX (0 FNGs) Chuck-E-Cheese, Tremor, Chyna, Paralegal, Speedy, Beetus, Sonic, GunShow (QIC)
CIRCLE OF TRUST/BOM:
All organizations, groups, or systems need to continually check their own health. For men accountabillity is how we get better. Memphis needs us to be better men. We must find HIMs with whom we can establish trust relationships. Our health check  if we get out of line is a HIM who is there to push us back into a path of growth. I gave the example of cheating on my M. I’m not, but if I was I would hope I have a bond with this group of HIMs and they would feel comfortable calling me out for such an unhealthy behavior.
MOLESKIN:
Expecting a rain that never arrived altered the wenkie a great deal. Would work better as a DORA to partner up – which thankfully the PAX did anyway. The whiteboard workout was a fun idea that, with some modifications, shall return soon!
ANNOUNCEMENTS:
The intercom must have been broken.

A VQ to Please the Crowd – The Crowd Pleaser

THE SCENE: 75ish degrees, nice weather

F3 WELCOME & DISCLAIMER

PAX were welcomed and disclaimed.

WARM-O-RAMA:
SSH x25 IC
Daisy pickers x10 IC
Windmills x10 IC
Arm circles x10 IC (each forward & reverse)
Imperial walkers x10 IC

THA-THANG:
Mosey from STARTEX to do merkin mile (25 merkins) and finish at the playground.
3 rounds of AMRAP at the playground.
1st round:
Five minutes of jump squats x15, leg tuck or leg raises x10, and breakdancer merkins
2nd round:
Five minutes of broad jump burpees x5, angle grinder x10 (2=1), and American hammer x10 (2=1)
3rd round:
Five minutes of jump lunges x10 (2=1), crowd pleaser 1(merkins):1(thrust feet forward & back) to 5:5, van goghda x10 (2=1)
Mosey back to ENDEX.

MARY:
Heels to the heaven IC until 0615.

COUNT-OFF & NAME-O-RAMA
26 PAX: Tremor (QIC), El Bano, Ike, Slots, Chuck E Cheese, Paralegal, O Positive, Beetus, Gun Show, Iceberg, Sonic, ABBA, Roomba, O’Reilly, Choker, Lager, Billy Blanks, Shoestring, Bruce, Farmer, Gomer, Photoshop, Bailout, Chyna, Snookie, Speedy.

CIRCLE OF TRUST/BOM:
Make priorities. The top priorities should be the most important things in life. Do the top priorities first before other things. If we do the other things first, we won’t have time for the most important things. The analogy for that is like an empty jar and we fill it with golf balls until we cannot put any more golf balls. However, we still have some space in the jar for small pebbles until it’s full. After the pebbles, we can pour some sand to fill up the remaining space in the jar. The golf balls represent the most important things in life such as family, health and/or whatever it may be, it’s the top priorities. The pebbles represent the other important things, for example our house or car, and the sand represents the small things in life. If we pour the sand first into the jar then you won’t have space for the golf balls which is the most important things.

MOLESKIN:

ANNOUNCEMENTS: