Stairmaggedon.

THE SCENE: Crisp, cool with clear skies
F3 WELCOME & DISCLAIMER:done.
WARM-O-RAMA:

  • SSH x 20 IC
  • Merkins x 20 IC
  • Imperial Walkers x 10 IC
  • Windmills x 10 IC
  • Daisy Pickers x 10 IC
  • Hillbillies x 10 IC

THA-THANG:
Mosey to the stairs near The Ruins parking lot.  There are 70 total stairs from Front up to the landing near the parking lot.  We would start at the bottom of the stairs and perform the following up the stairs x 2:

  • Quick Step (lead with the same foot on every step) x 2 (140 stairs)
  • Skip (plyometric jump skipping steps each time) x 2 (70 stairs)
  • Lateral (facing left/right going up the stairs) x 2 (140 stairs)
  • Lunge (every other stair) x 2 (70 stairs)
  • Squat Jump (each step for the first 15 stairs then sprint to the top) x 2 (140 stairs)
  • “Grizzcalator”: In plank position, ascend the stairs doing a merkin on each step
  • Everest: Lunge and bring feet to the same stair and do a squat alternating the leading foot x 2 (140 stairs)

Mosey back to the parking lot.  With the last 10 minutes, we did 11’s with a run in between exercises.  Two exercises were BBS and Carolina Dry Docks.  All PAX completed 11’s routine at 0615.

MARY:
N/A
COUNT-OFF & NAME-O-RAMA
13 PAX (no FNGs; 1 Willy Loman – Rusty from Naperville, IL) Bottomless (QIC), MIB, Chocker, Sir-Mix-Alot, Handsy, Hitch, Easily Amused, Low Note, Crayfish, Chiocetti,  Woodpecker, Four Eyes
CIRCLE OF TRUST/BOM:
Shared the common thread of the COTs that I’ve heard this week about difficulty, and failure.  The idea of a stair workout is overwhelming.  You look up at 70 stairs and have to come to grips with the reality that ascending those stairs will be difficult.  This is especially true if you have to do this multiple times.  However, this seemed a lot less daunting in community.  Having brothers there for encouragement and, simply, to be there during a hard time.  Christ does not make any promises that this life will be easy, but he does promise us that he will always be with us.  We do not thrive in isolation; however, we can do hard things in community…even if its flights and flights of stairs.

MOLESKIN:
4 PAX showed up to complete the 86 for 86 challenge before boot camp this AM.  Great cause and enjoyed putting in this work with Woodpecker, Choker, and Bookworm.


ANNOUNCEMENTS:
Service project saturday…see slack for details

How Long Can The PAX Hold A CMU?

THE SCENE: 
70* and humid with a pretty strong breeze off the mighty Mississippi. 

AO: 
The Ruins

QIC: 
Handsy

F3 WELCOME & DISCLAIMER
Did it, including sharing the mission of F3.


WARM-O-RAMA:

  • SSH (IC) – 40
  • Daisy Pickers (IC) – 10
  • Merkins (IC) – 10
  • Mosey lap around the parking lot

THA-THANG:

At 0535 I had the PAX each grab one CMU from the back of my truck. I then explained that they would hold that CMU and were not allowed to set it on the ground or drop it until 0615. If anyone dropped their CMU or set it down, all PAX would be required to perform 10 blockees (burpees with CMU). Lots of groaning. 

We moseyed to Beale Street Landing (~1/3 mile). 

Modified 11’s. ALL exercises are 4 count (so – 2 curls = 1 or down(1)-up(2), down(3)-up(4) = 1). Starting at the bottom of Beale Street Landing:

  • perform 10 skull crushers
  • Run uphill to 2nd light (about halfway or ~50 yards)
  • perform 10 curls 
  • Run uphill to top (~50 yards)
  • perform 1 squat thruster 
  • Run back downhill to 2nd light
  • perform 1 bent over row
  • Run back downhill to startex 

Rinse and repeat with the numbers increasing/decreasing each time – 2nd round was 9 skull crushers, 9 curls, 2 squat thrusters, 2 bent over rows, etc…

No one finished before we needed to head back. I believe Altar Boy and Four Eyes got down to 2-9. So close. 

Mosey back to parking lot for some Mary.  

MARY:

Again…all with CMU’s – we haven’t let them touch the ground yet!

  • American Hammer (IC) – 25 (lots of groaning)
  • Crunches with legs 90* and CMU overhead, pushing it up towards your feet (IC) – 15
  • Hello Dolly Lama (ish) – basically – on your 6 with legs straight out in front and about 6″ off the ground, holding CMU at chest height and then open and close legs (IC) – 10
  • Flutter kicks (with CMU held straight up overhead) (IC) – 15
  • American Hammer (because we had 1 minute left and I couldn’t think of another CMU Mary exercise) (IC) – 10

COUNT-OFF & NAME-O-RAMA

7 PAX – Handsy (QIC), MIB, Crayfish, Altar Boy, Four Eyes, Easily Amused, Low Note

CIRCLE OF TRUST/BOM:

Carrying a CMU for 40 minutes straight SUCKED. And it was a huge relief to set it on the ground at 0615. Made me wonder how many of us are carrying around a huge metaphorical weight because of our sin? What things are we carrying that are weighing us down, making life hard. How much relief would it be to just set it down? Jesus tells us to come to him with those burdens and that he will give us rest. 

MOLESKIN:

When I had the idea to do a workout where we held a CMU the entire workout, I wasn’t sure how it would go. It was HARD. We worked a lot of muscles I didn’t know we’d work just from lugging that thing around between exercises, etc. 
The PAX were awesome sports though and we made it all 40 minutes with no CMU’s touching the ground. T-Claps to the PAX! 
AND – it was awesome to meet Low Note. Glad he came back out!

ANNOUNCEMENTS:

  • 2nd F Guys Night at Handy’s house this Friday, Feb. 9th, 8pm – ?. Message Handsy for more details. 
  • See Pre-blast for info about weekly 2nd F lunches around town, workout locations/times, etc. 

Deconstructed Burpee Corners

THE SCENE: Cold.  Wind Chill 11 degrees.
F3 WELCOME & DISCLAIMER  Check. Explained to FNG’s YHC’s lack of professionalism, to modify, volunteerism, etc. 
WARM-O-RAMA:

Done IC: SSH-25 , Daisy Pickers- 20, Hill Billies (while walking in a circle)- 20, Imperial Walkers (while walking in a circle)-20. Moseyed to the Beale Street Landing.
THA-THANG:
At the bottom of the Beale Street Landing, PAX began a 4 corners routine. Once PAX completed a round, then PAX would extend Corners 2 and 3 to the next light pole. By the end of the routine, PAX had completed 5 rounds, with the 6th round extending Corners 2 and 3 all the way to the other side of Beale Street Landing.

  • Corner 1: 10 Groiners, then run backwards up the hill to Corner 2.
  • Corner 2: 10 Merkins, then shuffle across the hill to Corner 3.
  • Corner 3: 10 Jump Squats, then run down the hill to Corner 4.
  • Corner 4: 10 Burpees, then shuffle across to Corner 1.

After 6 rounds of the routine, YHC called for PAX to flutter kick until ALL IN.

Then, PAX Moseyed back to SPA WA parking lot. Took the large set of stairs and YHC called for all PAX to hit every step.

MARY:

Held low plank until ALL IN from Mosey back. Then, J.Lo’s -15.

Then, completed the following exercises IC:

American Hammers -20, Alternating LBC’s – 20, Box Cutters – 20, Then Rinse and Repeat.
COUNT-OFF & NAME-O-RAMA
11 PAX (Reverse and Low Note) Chioccetti on Q
CIRCLE OF TRUST/BOM:

YHC discussed identity and how easy it is to put it in a career/job. The temptation/distraction is even greater if the career/job is in ministry. YHC talked through the challenge of thinking about the Call on life and how to serve others, my family, and spread the Light of the world.

MOLESKIN:
It doesn’t take 7 minutes to get from Beale Street Landing back to the parking lot. That said, YHC will spend more time doing Tha Thing before returning for MARY….Mary was longer than YHC planned on.
ANNOUNCEMENTS:
None.

40s and 11s at Ruins

THE SCENE: Cold.  Still wet from yesterday.

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

Squats x 10 IC
Daisy Pickers x 10 IC
Imperial Walkers x 10 IC
Arm Circles x 10 IC
Reverse Arm Circles x 10 IC
SSH x 25 IC
Burpees x 25 OYO

THA-THANG:

Mosey to landing.

40s.  Merkins at the bottom, Pistol Squats at top.

Hitch led Mary variants until all in.

11s.  Alternating Lunge Jumps at bottom, Dry Docks at top.

Hitch and Bottomless led Mary variants until all in.

Mosey to Startex.

MARY:  None.

COUNT-OFF & NAME-O-RAMA:  9 PAX (0 FNG).  Teacher’s Pet, MIB, Jail Bait, Sir Mix-a-Lot, Chioccetti, Hitch, Bottomless, Doc Hollywood, Toms (QIC)

CIRCLE OF TRUST/BOM:  The Dalai Lama, when asked what surprised him most about humanity:

“Man. Because he sacrifices his health in order to make money. Then he sacrifices money to recuperate his health. And then he is so anxious about the future that he does not enjoy the present; the result being that he does not live in the present or the future; he lives as if he is never going to die, and then dies having never really lived.”

MOLESKIN:  YHC got cold hands, almost passed out, and couldn’t complete 11s.  Something about a vagus nerve.  Grateful for F3 and the safe place it provides to practice failure.  Sometimes the only critical voices are in your own head.  T-Claps to Hitch for taking lead on some components to make sure everything kept moving.

ANNOUNCEMENTS:  None

MLK Day Dora

THE SCENE: Felt like 18!!! Easily Amused was his namesake when he discovered icicles in his beard.
F3 WELCOME & DISCLAIMER: Welcomed & Disclaimed
WARM-O-RAMA:

  • SSH x 50 IC
  • Daisy Pickers x 20 IC
  • Imperial Walkers x 20 IC
  • Polka Stretch x 20 IC
  • Forward Arm Circles – Baby x 8, then big x 8
  • Backward Arm Circles – Baby x 8, then big x 8

THA-THANG:
We started out with 10 rounds (or 5 minutes) of 30 Second Burpees=50 Total burpees

  • Mosey to Memphis Farmer’s Market, pause at Blue Monkey for Monkey Humpers! x 15 IC
  • Once we made it to MFM, partnered up for DORA 123 (100 Bobby Hurleys, 200 Big Boy Sit-Ups, 300 Mountain Climbers)
  • Based on time, YHC called an OMAHA and asked PAX to do only 150 BBSU & 150 Mountain Climbers.
  • We then moseyed to the National Civil Rights Museum, with a pause wall-sit on the side of the Arcade.

MARY:

We did MARY on the brick pavement in front of the National Civil Rights Museum. YHC asked PAX to keep a low respectful tone in calling out the count.

  • LBCs IC x 15
  • Hello Dollys IC x 15
  • ABCs IC (of course, #nottheLevee)
  • Shoulder Taps IC x 15

COUNT-OFF & NAME-O-RAMA
22 (Zero FNGs, but two Kotters: Piggyback and American Standard)

CIRCLE OF TRUST/BOM:

MLK Day should be celebration of his life, but also a call to action. We live in a minority-majority city where many our city’s kids are behind on reading level. States build prisons based on this stat and it’s bs that what zip code a kid is born in determines his opportunity. Challenged PAX to check out Arise2Read and make HC to read to 2nd graders in the city. 

MOLESKIN:
Totally an on the fly move to do the monkey humpers once we stopped on our mosey by the Blue Monkey. Many PAX laughed at Handsy’s loud counting as he had missed the “Let’s keep down noise level” memo. 

Heads or Tails?

THE SCENE:  Ruins; 48 degrees and damp

F3 WELCOME & DISCLAIMER:

WARM-O-RAMA

  • Arm Circles (fwd) x 17 IC
  • Arm Circles (rev) x 17 IC
  • Arm Circles (straight ahead-clockwise) x 17 IC
  • Arm Circles (straight ahead-counter clockwise) x 17 IC
  • Plank Jacks x 17 IC

THANG: Heads or Tails

  • 3 Rounds
  • Flip Quarter: Heads (H) =Certain Exercise; Tails (T) =Different Exercise; 25 reps
  • After 4 Flips…PAX run down/up nearby steps (x 1=3 flights Down/3 flights Up) then reconvene at Quarter Flip area
  • Round 1: H=Merkins; T=Prisoner Squats
  • Down/Up Steps x 1
  • Round 2: H=Carolina Dry Docks; T=Dips
  • Down/Up Steps x 2
  • Round 3: H=Plank Jacks; T=Penny Hardaways (identical to Bobby Hurleys but with different name)
  • Down/Up Steps x 3
  • Mosey around parking lot (4 corners) x 2 laps
  • *Total=6 Down/6 Up=18 Flights Down/18 Flights Up

COUNT-OFF & NAME-O-RAMA
2 (0 FNG); MIB and O Positive (YHC).

CIRCLE OF TRUST/BOM:
Attitude of gratitude.

YHC sat in his truck watching the raindrops fall on his windshield as minutes passed and no one showed.  His mood was dampened.  His mind raced to how unhappy he was that he was alone and gonna get a little wet doing a BC solo but then remembered that the farmers who need this rain are quite grateful as their livelihoods and families depend on rain.  And YHC is grateful for the farmers. It quickly changed YHC’s perspective and his attitude improved.

YHC challenged the PAX with ‘what are you thankful for’ today? If it is someone, go tell them that.

MOLESKIN:

YHC was about to do the BC solo then MIB rolled up.  YHC and MIB pushed each other and got better together.

2 for Escalators

THE SCENE: Dry, Dark, and 54 DEGREES.
F3 WELCOME & DISCLAIMER Yessir.
WARM-O-RAMA:
30 SSH, 10 Daisy Pickers, 15 Imperial Walkers, 1 Minute Free Stretch, and 10 Burpees (penalty, cause YHCdidn’t have a flag)

THA-THANG:
Moseyed down to the river and began by the pull-up bars. While one PAX (there were only 2 of us) ran about 100yds, the other completed the following exercises. After each round, PAX increased reps by 5. PAX completed 4 rounds.

  •  Pull-ups
  • Dips
  • Merkins
  • LBC’s

Then 20 flutter kicks to finish off the time by the river.

MARY:

20 American Hammers, 25 Box Cutters, 30 seconds of hip stretch.

COUNT-OFF & NAME-O-RAMA
2 PAX (0 FNGs) Fishbowl, Chioccetti

CIRCLE OF TRUST/BOM:
After Christmas, M and I discussed how to be more intentional with our family during the holidays. Basically, how can we set goals for Christmas (daily devotionals with family, intentional time with family members, and ways to decrease the stress). YHC shared frustration with the holidays in the past and how reading scripture really helped refocus YHC’s heart on Christ.

MOLESKIN:
Grateful to get to know another PAX this morning in a 1 v 1 bootcamp.

ANNOUNCEMENTS:
None.

Taking It To The Limit

THE SCENE: A little wet.  Far from a tequila sunrise, but the temp was comfortable.

F3 WELCOME & DISCLAIMER:  Yes.

WARM-O-RAMA:

Squats x 15 IC
SSH x 20 IC
Imperial Walkers x 15 IC
Daisy Pickers x 15 IC
Arm Circles x 10 IC
Reverse Arm Circles x 10 IC

Mosey to rails in front of Spa Ware.

THA-THANG:

Start with feet on the ground, facing away from the rails.  Perform Merkins x 5 OYO.  Place feet on first rail, perform Merkins x 5 OYO.  Lift feet to second rail, perform Merkins x 5 OYO.  Lower feet to first rail, perform Merkins x 5 OYO.  Lower feet to ground, perform Merkins x 5 OYO.

Rinse and repeat.

Mosey to the other edge of the parking lot.  Line up on the border of the parking spaces.

  • Bear crawl to first parking space line, perform Burpee x 1 OYO, then reverse lunge walk back to start.
  • Bear crawl to second parking space line, perform Burpee x 2 OYO, then reverse lunge walk back to start.
  • Bear crawl to third parking space line, perform Burpee x 3 OYO, then reverse lunge walk back to start.
  • Bear crawl to fifteenth parking space line, perform Burpee x 15 OYO, then reverse lunge walk back to start.
  • (If you are Jailbait, bear crawl to sixteenth parking space line, perform Burpee x 16 OYO, then reverse lunge walk back to start.  If you are everyone else, do better.)

MARY:

Hitch led the PAX in plank variations until we had to move to avoid getting run over by the trash truck.  Because of that, we technically stopped working out at 0614.  Get over it.

COUNT-OFF & NAME-O-RAMA:  Soybean, Jail Bait, Chioccetti, Doc Hollywood, Sir Mix-a-lot, Altar Boy, Catechism (FNG) Nature Boy, MIB, Hitch, Toms

CIRCLE OF TRUST/BOM:

YHC gets wrapped up in his own needs a lot.  I tend to spend too much time at the safe and want others to pour into me instead of focusing on how I can pour into others.  I want to hoard the best of my love for my own benefit.  Often times, we don’t get to choose our stories, our circumstances, our suffering, and our experiences.  Nor should we think it our place to choose how God may use those things in the lives of others.  Life isn’t always about me/you.

MOLESKIN:

I can’t tell you why, but that was tough.  One of these nights I’ll actually go to bed on time so I’m not beat in the morning.  In the long run, it was far from wasted time.  Jail Bait was living life in the fast lane this morning.  I was going to tell him to take it easy, but he was already gone.

ANNOUNCEMENTS:

Christmas workout at Barracks, 0500.

21’s at the Ruins – 12-13-18

THE SCENE:

Cool, 50* – NO RAIN!

F3 WELCOME & DISCLAIMER

Did it

WARM-O-RAMA:

  • SSH (IC) – 25
  • IW (IC) – 15
  • Daisy Pickers (IC) – 15
  • Body Builders OYO – 5
  • Mosey half lap to SW patio – perform 5 Aussie Pull Ups in cadence
  • Mosey back to Startex

THA-THANG:

21’s with merkins (in parking lot near the cars) and aussie pull ups (from railings in front of Spaghetti Warehouse. Run backwards to SW, run forwards back to Startex.

We finished with just enough time to try a deconstructed body builder in a circle. First PAX completes one section (1 of the 8 count…1 – hands on ground in low squat, 2 – legs back in plank position, 3 – down merkin, 4 – up merkin, etc…) of the exercise one at a time in succession around the circle. When it gets back to first PAX, he moves to section 2, etc. There was much groaning, but we made it through 5 total body builders.

MARY:

  • Hello Dalai Lama (IC) – 15
  • Box cutters (IC) – 15
  • Peter Parkers (IC) – 15
  • Mtn Climbers (IC) – 10

COUNT-OFF & NAME-O-RAMA

6 – Handsy (QIC), Bottomless, Crayfish, Jail Bait, MIB, Fishbowl (FNG)

CIRCLE OF TRUST/BOM:

YHC shared how I’ve been consistent in readying scripture but have felt like I’m in a drought in terms of my own walk with Christ. I’m learning the importance of the commitment to the habit of reading scripture and seeking God through prayer even if/when you don’t feel/see immediate results. It’s a discipline of time, trusting God’s promises are true even when you don’t feel it.

MOLESKIN:

Sometimes the simplest workouts can be the hardest….doing a total of 120 merkins and 120 aussie pull-ups with little recovery time in between was tough. But it was great trudging through it with these men. And Fishbowl did a great job pushing himself on his first time out!

ANNOUNCEMENTS:
Find everything you need to know about upcoming events, workouts, and 2nd and 3rd F opportunities on the weekly PRE-BLAST.

Nearly Ruined

THE SCENE: 31 degrees…felt like 28.

F3 WELCOME & DISCLAIMER: Donezo

WARM-O-RAMA:
SSH IC x30
IW IC x20
Daisy Pickers IC x15
Hillbillies IC x20
Lined up at one end of parking lot and performed the following crossing the lot: (Sir Mix-A-Lot finally arrived)
Power Skips
Broad Jumps
Butt kickers
Lunges

THA-THANG:
Mosey up and down the steps x3
Mosey down to towards Big River Crossing. Stop and perform
Merkins IC x10 & Smurf Jacks IC x20
Mosey back towards Bluff Hill
Merkins IC x10 & Smurf Jacks IC x20

Starting at the bottom of the hill perform 50 reps and run backwards up the hill and back down and plank til all-in.
Burpees
Big Boy Situps
Squats

Mosey back to startex.

MARY:
American Hammers IC x30
Flutter Kicks IC x30

COUNT-OFF & NAME-O-RAMA
8 PAX! Zero FNG’s

CIRCLE OF TRUST/BOM:
The Q Source is a gold mine of awesomeness.  As we look at Preparedness, the Q Source talks about Getting Right, Living Right, Leading Right, and Leaving Right.  When I look at the Christmas season and the coming of Jesus, it makes me think of the second coming as well.  When Jesus comes back, will I be “leaving right”?  I think we need to make sure we have been working on the other levels of getting right, living right and leading right and that will set us all up to leave right.

MOLESKIN:
YHC nearly splashed merlot. So did Chiochetti.  It was close.

ANNOUNCEMENTS:
None.