Nature Boy Beatdown at the Barracks

THE SCENE: Cool and clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH-50 IC, SLOW DP-15 IC,  Mosey around track for 1 lap
THA-THANG:
The Cooper

  • Start at the Flag and run 1 lap around the track
  • 10 Burpees
  • 10 Squats
  • 10 Merkins
  • Lap around the track then 9,9,9 of the same down to 1

Circle of Pain

  • SSH-25 IC, MERKINS-15 IC, GROINER MERKINS-10 OYO, FC-20 IC, HELLO DOLLY-15 IC

MARY:
Done in Circle of Pain
COUNT-OFF & NAME-O-RAMA
12 PAX,  Alter Boy, Teacher’s Pet, Shoestring, Jail bait, Pirtle, Tomb raider, Toms, Crayfish, Lynx, MOB, Handsy, Nature Boy
CIRCLE OF TRUST/BOM:
Know what your Jester is. The Jester is the temptation of the flesh that hinders Acceleration.
MOLESKIN:

It was good to see everyone. The Barracks is an Awesome AO!! Thanks Alter Boy for letting me Q and pushing me on the track of pain! Also good to see my brother Shoestring back from Ireland.
ANNOUNCEMENTS:
Crucible is coming

Ask and ye shall receive

THE SCENE: 43 with a nice fog over the field, and plenty damp from the rain overnight.  The perfect gloom.
F3 WELCOME & DISCLAIMER- done

WARM-O-RAMA:
SSH x25

Hillbillies x15

Mountain man poopers (just because of the name) x10

Shoulder rolls, forward and backward, x10

THA-THANG:
Mosey to the track, grabbed 1 CMU

Catch me if you can- one person took the CMU and moseyed ahead while rest of pax did 5 burpees.  Pax then had to go catch the lead.  Next person took the CMU while the rest did 5 burpees, etc.  Total of 1 mile.

Mosey to soccer field

Four corners- do a set of exercises at each corner of the field.  Mode of transportation was to run the long sides of the field and bear crawl the short sides.

  • Round 1- 10 merkins
  • Round 2- 20 squats
  • Round 3- 30 flutter kicks

Mosey back to startex

MARY:
LBC x20 IC

American Hammer x20 IC

Sweat angels x 20 OYO

Australian sweat angels (flapjack from your 6) x20

Low plank/JLos x15 IC

COUNT-OFF & NAME-O-RAMA
3 pax, no FNGs- Ups, Lipton, Tomb Raider

CIRCLE OF TRUST/BOM:

Men tend to compartmentalize a lot- emotionally, socially, etc.  People might know us differently depending on the environment we are in- work, church, F3, family, etc- but not often enough do we have relationships with people (other men) that know our whole selves and who we really are.  Most only know us based on the image we want to project.  Maybe we do this out of shame, something we want to hide, or ego.  But it is important to have those relationships with other men who know us completely.  In our relationship with God- he always knows us completely.  He knew us before we were formed in the womb, and he knows every hair on our head.  He sees all- the good and the bad.  And He always loves us for who we are.

MOLESKIN:

I had a nice workout laid out the night before.  But then Tomb Raider had to pipe up on Slack about reported “rumors” that we would be “bear crawling in the muck and mire”.  Well I certainly wouldn’t want him or anybody else who showed up expecting such a glorious event to be disappointed.  If bear crawling and muck is what you want, then bear crawling and muck you shall have.  Moral here- be careful what you wish for kids, you might just get it.

I also enjoyed listening to some good mumblechatter from Lipton and Tomb Raider.  I would have joined in but I couldn’t breathe so good for much of this workout.

ANNOUNCEMENTS:
None

CIRCUIT WORK

THE SCENE: Insert info about the weather, etc.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

20X IC SSH
10X IC DAISY PICKERS
10X IC DAISY SHUFFLE
10X IC MERKINS
10X IC CAROLINA DRY DOCKS
10X IC SQUAT, AIR
15X IC SHOULDER CIRCLES
10X IC NECK CIRCUIT

THA-THANG:
MOSEY ROUND THE SR. CENTER TO PULL-UP BARS

CIRCUIT 1 (10X 60 SECONDS)

  • 20X OYO SSH
  • 10X OYO MERKINS
  • 5X OYO PULL-UPS

MOSEY TO THE COUPON STASH, SELECT COUPON

CIRCUIT 2 (5X 60 SECONDS)

  • 10X OYO LEG LIFT
  • 10X OYO PRESS, OVERHEAD
  • 10X OYO ROW, UPRIGHT

CIRCUIT 3 (5X 60 SECONDS)

  • 10X OYO DEADLIFT
  • 10X OYO CURLS
  • 10X OYO TRICEP EXTENSIONS

MARY:
15X IC STARGAZERS
10X IC SNOW ANGELS
MOSEY ROUND THE SR. CENTER

COUNT-OFF & NAME-O-RAMA
5 PAX: Tomb Raider, Lipton, Ups, Mardi Gras, Hitch (Q) (0 FNG)
CIRCLE OF TRUST/BOM:
PROVERBS 19:1-2
1Better is a poor person who walks in his integrity

than one who is perverse in his speech and is a fool.
It is dangerous to have zeal without knowledge,
and the one who acts hastily makes poor choices.
MOLESKIN:
F3 Memphis sucks at pull-ups so lets get better.
ANNOUNCEMENTS:
Crucible is coming. Stay tuned to the 3rdF Slack Channel.

A sandbag and some spare change

THE SCENE: 45 degrees and gloomy. Awesome moon out this morning. 
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH x 15 IC
Daisy Picker x 10 IC
THA-THANG:
Mosey up the hill. Grab a CMU.
Indian sandbag toss – form a line, man on the left tosses the sandbag as far as he can and returns to the line. Those not throwing the bag complete workouts below with CMU. Advance to the bag upon completion of each line. 

  • Curls
  • Overhead Press
  • Squats
  • Irkins

Leave sandbag and CMU and mosey to the playground for some spare change. 10 mins, as many sets as you can. 

  • Penny (1 rep) – Bodybuilder
  • Nickel (5 reps) – Pull-ups
  • Dime (Surely you get it by now) – Pushups
  • Quarter – Box Jumps

Whoops! We left our sandbag and CMUs in the middle of the field. Let’s go retrieve it. 

Indian sandbag toss

  • BBSUs
  • Derkins
  • Curls
  • Overhead Press

MARY:
Thanks to our abbreviated warm-up, we had 10 mins left for Mary. During my early Qs, this was my greatest fear (not having enough exercises). Nowadays, my brain is chock full of ideas. 

Round robin flutterkicks – each man calls 10 reps (4-count) in succession with no breaks. We had 8 men, so that meant 80 reps. Good living right here!
Freddie Mercury x 20 IC
Hello Dolly x 15 IC
Guantanamo (2 rounds)
Pickle Pounders x 15 IC
High plank hold (60 seconds)

COUNT-OFF & NAME-O-RAMA
8 (0 FNG)
CIRCLE OF TRUST/BOM:
Fragile – that which does not like volatility
Robust – resists shock and remains the same
Antifragile – gets better and better as it encounters volatility

Getting better as we encounter volatility is a mark of humanity and certainly F3. Be Antifragile!

MOLESKIN:
It was awesome to be back at my old stomping grounds. It’s fun to see some of the regulars from when I was AOQ as well as some new faces. 

I’ve done sandbag indian toss 3 times now and it just keeps getting better. Expect to see it more. In baseball terms, it’s a solid double. Round-robin flutterkicks was a stupid idea I had last night. It’s a homerun. 

ANNOUNCEMENTS:
The crucible is coming. You probably aren’t ready. You should probably still do it. 

Negatives

THE SCENE: 36 degrees and Springy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH x 15
Merkins x 10

THA-THANG:
4 laps around the lake. 1 mile each time. All we gotta do is run faster each lap. 

1st lap: 9:20. 25 pushups OYO to make sure we are working a few more muscle groups
2nd lap: 8:28. A bit faster than planned which will make 3rd lap a bit of a challenge. 25 pushups OYO to think of a good plan.
3rd lap: 8:18. Whew, left ourselves a manageable last lap. 25 pushups OYO.

Time challenge: Beat 8 min mile pace or pay the penalty!
4th lap: 7:29. 

COUNT-OFF & NAME-O-RAMA
2 PAX (0 FNG)
CIRCLE OF TRUST/BOM:

M (Q1.5)

Specifically,
“Halfway is not good enough when it comes to the M. It is not a football game where husband and wife meet at the fifty yard line for the coin flip. The HIM must drive the ball the full length of the field and stay in his wife’s red zone, regardless of whether she even breaks the huddle. To the Sad Clown focused on balance and fairness, this seems unfair and out-of-balance. Perhaps, but that’s what Acceleration requires when it comes to the M.”

MOLESKIN:
I thought I was going to have to go it alone and then Nature Boy showed up. What a beast. He’s supposedly “just getting into running” but turns in times that suggest otherwise. Negatives is a fun + hard workout and the pushups give it just enough to take it up a notch. That last mile was fun. We probably should have pushed for a sub-7. Next time!

We gonna run.

THE SCENE:  Cold enough to layer up and warm enough to strip it all off.

F3 WELCOME & DISCLAIMER:   Disclaimed with an emphasis for the FNGs.

WARM-O-RAMA:  SSHs x 30 IC, Touch your toes x 10 IC, Right over left x 10 IC, Left over right x 10 IC, Spread’em x 10 IC, to the Right x 10 IC, to the Left x 10 IC, Squatting bear in the woods x 10 IC, 1/4 mile mosey lap.

THA-THANG: Marked off the football field with pin flags along the sidelines dividing it into 6ths.   PAX q’ed up at the far corner of the end zone.

  • one by one we shuffled approx. 10 yds to the first pin flag.
  • sprinted across the width of the field to the adjacent pin flag.
  • shuffled along the sideline to the next pin flag.
  • sprinted across the width of the field to the adjacent pin flag.
  • repeated zig-zagging until one hit the opposite corner of the end zone.
  • jogged the track back to the start
  • rinse and repeat the circuit (four times)

  • high plank, shoulder taps, merkins, and low plank until all in
  • jogged together to the stairs leading down to the Tiger garden
  • ran stairs down around and up the other stairs around the garden
  • (four times)

  • began field circuits again
  • 1 full circuit then modified to sideline sprints to mid-field 
  • looped back around, rinse and repeat
  • (four times)

MARY:  Flutter Kicks x 30 IC, Boat/Canoe (2 minutes), American Hammers x 30 IC, J-Lo x 20 IC

COUNT-OFF & NAME-O-RAMA
9 PAX, 3 FNGs;  MIB, Four Eyes, Teachers Pet, Easily Amused, Tomb Raider, Dewey, Chemtrail, Honey Pot, Lynx
CIRCLE OF TRUST/BOM:  Hold onto faith in HIS plan.  The M and I did the math last night, with the upcoming 5th 2.0 we could feasibly be grandparents by the time he/she? is a senior in highschool (our first 2.0 is 12 currently).  

A bit of angst, not going to lie, but I recognize that HIS plan is infinitely better than how I think my life should go.  ” So I take my hands off the steering wheel and give You control.”
MOLESKIN:   I was proud how the PAX maintained ‘continuous motion’ through the circuits.  I was also grateful for Four Eyes leadership as the ROTC were beginning to use the field so he made the modification suggestion.  This kept us out of there way and allowed us to stay tighter together.  (I’m not sure I could have survived another zig-zag circuit on the field either).

One of the FNGs (Lynx) just randomly showed up having heard about F3 while he lived in Charlotte, NC.  Great to have him.  Teachers Pet brought the two others from Geneva College, PA. Close to where I grew up.  It was nice talking to those Western PA guys.  
ANNOUNCEMENTS:
Prayer requests for Donny (diagnosed with liver cancer) and father to our friends, Charley who was hospitalized with the flu will be leaving with the other Geneva 901 serve guys and needs prayers.  

AOQ vs AOQ F3 Trivia Burpee Beatdown

THE SCENE: Windy and 68 degrees. No rain.
F3 WELCOME & DISCLAIMER: Given
WARM-O-RAMA:

  • SSH IC X30
  • Daisy Picker IC X15
  • Imperial Walker IC X20
  • Merkins IC X15

THA-THANG:

Tomb Raider vs Lipton for an epic trivia showdown of F3 Knowledge. To answer a question, PAX had to bear crawl or run to a destination. The first one to make it got to make the first attempt at answering. Penalty for the PAX who did not get the answer correct. Increased penalty if both teams failed to get the answer.

Question 1: Verbatim, what is the Mission of F3?

Both PAX got close, but failed to state it verbatim. 33 burpee penalty

Question 2: What are the 5 components of each workout?

Tomb Raider answered correctly and had to do slightly fewer burpees than Lipton.

Question 3: What does AO stand for?

Lipton answered correctly and got to mosey with YHC while Tomb Raider hit the battle rope until All In. 

Question 4: What is the biological or F3 name of one of the F3 cofounders?

Tomb Raider answered correctly and got to mosey while Lipton hit the battle rope until All In. 

Question 5: What is an Irish Goodbye?

YHC was generous and gave Lipton the point despite neither PAX not giving the correct answer on their first attempt. Lipton quickly recovered to include the part about not telling anyone that you’re leaving

Tomb Raider had to run with a CMU while Lipton was awarded with the battle rope. 

Question 6: Berm excluded, name 3 Memphis area AOQs. 

Tomb Raider answered correctly and got to use the battle rope while Lipton ran with the CMU.

Question 7: Demonstrate 2 of the 3 following exercises: Clerkin, Werkin, and a Ferkin

Neither were able to answer, so we did 10 OYO Clerkins, 10 OYO Werkins, and 20 IC Ferkins.

Question 8: What is a sad clown?

Tomb Raider answered correctly enough and had to do less burpees than Lipton.

Question 9: What is the F3 Credo?

Tomb Raider answered the first half and Lipton answered the 2nd half. They avoided a 33 burpee penalty and only did 20.

Final Score: Tomb Raider 5, Lipton 2

Tomb Raider was awarded with a mosey around the building while Lipton and YHC lung approximately 40 yards. 

MARY:
American Hammers IC X 33
COUNT-OFF & NAME-O-RAMA
Tomb Raider, Lipton, Grimace (0 FNG)
CIRCLE OF TRUST/BOM:
God’s plan isn’t always our plan. God’s plan can even change. God’s plan can change based on our appeal. Don’t settle for the path that you think you’re on.  His plans aren’t always set in stone. Things can change. Be that change. 
MOLESKIN:
Tomb Raider is the winner of F3 Trivia. Lipton counted his burpees and informed me that he completed 112 this morning. Way to get better!
ANNOUNCEMENTS: YHC is on Q this Saturday at the Mothership to close out my V345. 

Q-cible

THE SCENE: Bermy gloom

F3 WELCOME & DISCLAIMER:

WARM-O-RAMA:

  • SSH x 13 IC

THANG: 

Mosey to nearby track

  • Arrive at Cone 1 STARTEX
  • Perform OYO Merkins (x5) then Body Bag Builders (BBB) (x5)
  • Alternating Shoulders Taps (AST) until all in
  • Mosey 1/4 mile to Cone 2
  • AST until all in
  • Perform OYO Merkins (x10) then BBB (x10)
  • AST until all in
  • Bear Crawl 1/8 mile
  • Recover then mosey 1/8 mile to Cone 3
  • AST until all in
  • Perform OYO Merkins (x15) then BBB (x15)
  • AST until all in
  • Recover then mosey 1/4 mile to Cone 4
  • AST until all in
  • Perform OYO Merkins (x20) then BBB (x20)
  • AST until all in
  • Mosey 1/8 mile
  • Crawl Bear 40 yards up the incline on the track
  • AST until all in
  • Recover then mosey back to STARTEX
  • Mosey to bldg
  • Perform 2 minute Wall Sit-45 degrees-hands above head

MARY: 

  • Ain’t got no time for that SMH

COUNT-OFF & NAME-O-RAMA:
4; Chuck E Cheese, Lipton, Tomb Raider,  and O Positive (YHC).

CIRCLE OF TRUST/BOM:

FAITH

Humility bites like a viper.  Don’t underestimate the power of the Lord or the depth of your Faith.

1 Peter 2:17

MOLESKIN:

Simple beatdown.  Full-body smokefest. Cardio, crawling, shoulder and chest work. Legs were toast.  PAX hung tough.  Impressed with PAX co-completing the Pre-BC 5K then rolling straight into this. Thinking the Berm Q by YHC on 3/30 for Crucible might have just shown his hand.  HC and find out.

We’ll regret it together.

#ISI

Walkabout

THE SCENE: 60˚ and gusty. Toms and Bookworm came in luke warm.

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

You know. yeah.

THA-THANG:
3.98 miles at 15:12 pace: Click to view on Strava

MARY:
Who dat?

COUNT-OFF & NAME-O-RAMA
5 PAX: Soybean (AOQ), Toms, Bookworm, Interweb, Photoshop (QiC)

CIRCLE OF TRUST/BOM:
What are you carrying? We all have things carry. Burdens. Some are ones we load up ourselves. Some are thrown on us.

What burdens are you carrying? Bookworm mentioned “I will have a ruck. Don’t check it for weight.”  Makes me wonder if we notice what stuff our brothers are carrying and are they being overloaded. Can we take some of that off of them or at least pray with them that some of it can be cast on the Lord or someone else who can help redistribute the load.

Cast your cares on the Lord and he will sustain you; he will never let the righteous be shaken. Psalm 55:22

MOLESKIN:
Really enjoyed the mumblechatter with Bean. Always learning stuff about him and my other brothers, Toms and Bookworm. Always love having my oldest 2.0 Interweb at workouts / rucks with me.

ANNOUNCEMENTS:
Crucible. It cometh.

Monopoly at the Berm (March 7)

THE SCENE:  50 and cloudy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Arm circles (x20)

THA-THANG:
We played Monopoly on a board in the east side of the parking lot. The square has 20 activities spread out around 4 sides. We broke into three pairs of two and started at different places. So, no two pairs did the exact same exercises.

The basic premise is that smaller properties have smaller values (10 burpees, 10 8-ct body builders), while larger properties have higher quantities (50 squats, 50 SSH). Rail roads require laps around the building. Chance/Community Chest cards have surprises.

The total number of reps works out to doing about 50 reps of 10 different exercises or so.

MARY:
2 minutes of Mountain Climbers

COUNT-OFF & NAME-O-RAMA
6 PAX  (Laetner, Bailout, Lipton (Q) , Marrow, Barney, and Yardsale)

CIRCLE OF TRUST/BOM:
We talked about the three principles for interacting with people of different belief systems that were developed by Harvard Divinity School Dean Krister Stendahl:

  1. When learning about another faith/belief, ask a believer and not a critic. Find someone who actually believes/loves the tradition to represent it, not someone with an outside viewpoint.
  2. Compare your best to their best, not your best to their worst. Don’t compare your successes against their scandals. Don’t compare your best president to their worst.
  3. Allow room for holy envy. What features of that way of thinking do you appreciate? What do they do well that you do poorly?