7 of Sweaty Diamonds

F3 MEMPHIS – 22 May 2019

THE SCENE:

AO: Bermuda Triangle “The Berm”

QIC: Geppetto

Conditions: 74°, overcast, many percentage points of humidity. Perfect conditions for a beat down.

F3 WELCOME & DISCLAIMER

  • Welcome: I am not a professional
  • You are participating at your own risk
  • You are responsible for your own well being
  • You are here voluntarily, and you are not paying to be here
  • Know your limits and do the best you can, all exercises can be modified and are only suggestions.

*The mission of F3 is to plant, grow, and serve small workout groups for the invigoration of male community leadership.

WARM-O-RAMA:

  • Mosey around the building
  • SSH IC X 20
  • Arm Circles IC X 10 forward and 10 reverse
  • Windmills IC X10
  • Mountain Climbers IC X 20

THA-THANG:

  • 7 of Diamonds (alternate Bear Crawl & Walking Lunges from spot to spot – hold Al Gore or Plank til all in at starting spot)
    • 7 Burpees at each corner
    • 14 4-count Flutter Kicks at each corner
    • 21 Merkins at each corner
    • 28 Side Step Squats at each corner
    • 21 Plank Jacks at each corner
    • 14 Carolina Dry Docks at each corner
    • 7 8-count Body Builders at each corner

MARY:

  • American Hammers IC X 15 and then we mercifully ran out of time.

COUNT-OFF & NAME-O-RAMA

8 PAX – Judah, Gus, Lipton, Photoshop, Ups, Big Top, Lancelot & (QIC) Geppetto

CIRCLE OF TRUST/BOM:

Reflections on life, death, and using life right. My go to passages of scripture lately have been from John 14 & Colossians 3.

John 14:1-3 (KJV) Let not your heart be troubled: ye believe in God, believe also in me. In my Father’s house are many mansions: if it were not so, I would have told you. I go to prepare a place for you. And if I go and prepare a place for you, I will come again, and receive you unto myself; that where I am, there ye may be also.

Colossians 3:15-16 (NASB) Let the peace of Christ rule in your hearts, to which indeed you were called in one body; and be thankful. Let the word of Christ richly dwell within you…

MOLESKIN:

It is easier to get through the difficult times in life, and it is richer and more rewarding to go through the good times when traveling with brothers. It was good to make puddles of sweat in the early morning humidity with the few good HIM who came out to the Berm this morning.

 

ANNOUNCEMENTS:

  • Memorial Day Convergence (5/27) at the Barracks – Gus on Q, his last as Nantan
  • Memorial Day Cookout, 5-8 pm, hosted by Speaker
  • Check schedule for changes at Blue Collar

Flying Objects Lost @ The Bermuda Triangle

THE SCENE: The ground was moist.  They air was moist.  We were moist when we finished.  (My M’s favorite word, “Moist”.)
F3 WELCOME & DISCLAIMER: Welcome and Disclaimed
WARM-O-RAMA: 

  • SSH IC x 30
  • Imperial Walkers IC x 20
  • Mountain Man Poopers IC X 15
  • Daisy Pickers IC X 15

THA-THANG:
Counted off 7 PAX.  PAX in turn would accept hand held luminescent orbital discus, call an exercise, then PAX sprint to the discus.  How every many seconds the PAX took to get to the discuss would determine the rep count.    If the throw fell short of YHC standards, then alternative transport mode would ensue.  Bearcrawls, crabwalks and power skips occurred.  Buprees, merkins, monkey humpers, lbc, arm circles are just a few of the exercises that were performed.

MARY:
Completed during Tha-Thang

COUNT-OFF & NAME-O-RAMA
7 PAX & 0 FNG : Bailout, BigTop, Judah, Laettner, Lil Nicky, Searcy, Ups

CIRCLE OF TRUST/BOM:
After a 1.5 hour conversation last night with my 12-year old daughter, I have discerned that two of the most important skills as a father are patience and listening.  Apparently…I had neither skill last night.  I would repeat exactly what I heard her say, word for word, as I did not understand and I could not get it right!

Lesson…build your patience and practice listening.

MOLESKIN:
I love it when PAX that have not done this workout do it thinking we are just going to play frisbee.  This work out involves so many sprints and reps that is usually smokes me.  I think that occurred for most of the PAX and it is fun to watch.

ANNOUNCEMENTS:
Lot’s of Berm Q dates to fill.

Stack’em 15 High

THE SCENE: Feeling like summer with that early a.m. humidity. Not gloomy enough to disguise the PAXs’ looks of anticipation as new sets of headlights graced the parking lot.
F3 WELCOME & DISCLAIMER: Done. Healthy reminder to push yourself above modification, or else why are we out here?

WARM-O-RAMA:
SSHs x 30 IC, Burpees x 10 IC, IW x 20 IC, Failure to Launch x 2 IC, Overhead Claps x 20 IC
THA-THANG:
Stacked rep counts consisting of three exercises at four stations with movements in between each round.

1st station:  CMU pile (movement; Bear Blocks – 20 yrds)

Round 1, rep count at 1:  Blockie Body Bags, Blockie Body Builders, Blockies

Round 2, rep count 2: “, “, “

Round 3, rep count 3: “, “, “

2nd station:  CMU pile (movement; block pull throughs in the high plank position sliding CMU back and forth underneath you)

Round 4, rep count 4: Curls, Overhead Press, Rows

Round 5, rep count 5: “, “, “

Round 6, rep count 6: “, “, “

3rd station: Ball court/Monkey Bars (movement; monkey bars, each rung, feet off the ground)

Round 7, rep count 7: Bobby Hurlies, Jump Squats, Carolina Dry Docks

Round 8, rep count 8: “, “, “

Round 9, rep count 9: “, “, “

4rth station: Big Tree @ 3/4 mile mark (movement; ruck/rope pull. rope attached to ruck and thrown over a large branch approx. 30′ up.  on your six pull the ruck to the limb.  modified to PAX taking turns OYO in between rounds.

Round 10, rep count 10: Long Jumps, Walking Lunges, Power Skips

Round 11, rep count 11: “, “, “

Round 12, rep count 12: “, “, “

Round 13, rep count 13: High Knees, Butt Kicks, Squat

Round 14, rep count 14: “, “, “

Round 15, rep count 15: “, “, “

MARY:
Some PAX did Flutter kicks waiting on the 6.
COUNT-OFF & NAME-O-RAMA
14 PAX, 1 FNG (Mario Kart); Bailout, The Dude, El Bano, Big Top, Mudpants, Judah, Lipton, Beauty Shop, Flat Tire, Bob Ross, Squeegee, Drifter, Tomb Raider
CIRCLE OF TRUST/BOM:  Surrender.

“Surrender is the proof of conviction.  Surrender is the proof of a convicted life.”

The above leads me to this question; where and what am I surrendering in my life that is proof of my convictions?  In F3 we surrender the comfort of our fartsack, our time, and our isolation to combat ‘sad clown syndrome’.  Pretty easy to see the surrender in what we do in the early a.m.  Now let’s dig deeper, get a little more uncomfortable.

I strongly believe that abortion is the holocaust of our generation(s).  How could the Nazi party murder millions of Jews, eastern Europeans, mentally ill, and other minority groups?  How were some people complacent in this?  What did professed Christ followers do or not do during the holocaust?  History is 20/20

Now, what am I surrendering to match my conviction that abortion is murder? Am I volunteering at a pro-life clinic?  Am I supporting single moms, orphans, foster kids?  Do I foster?  Do I adopt?  Am I identifying a young pregnant girl in my neighborhood and showing love and compassion for her?  Where is my time, talents, and treasures being spent and is there enough evidence in what I am surrendering to convict me of my conviction?

My M is adopted, praise God for her biological Mom whoever and wherever she is. I bet there was more than 1 who surrendered a lot for her.

MOLESKIN: Great to see the PAX come on out, even if you’re against dudes wearing ladies hair styles.  The clippers were ready.  In their desperation, the PAX aggressively EH’ed some early morning joggers and dog walkers.

It was great to see Bob Ross make the trek from the NE Kingdom and to fellowship with Flat Tire, his Irish Goodbyes are classic.

Prayers requested for El Bano as he prepares for a multi-week trip to Tanzania, HIM! Maybe we could all support him with some of our treasures also.

ANNOUNCEMENTS:
Convergence Monday, Memorial Day at the Barracks.  Pick your poison as there are three workout options or three hours of working out depending on your inclination.

The Barracks

THE SCENE: Doesn’t matter

F3 WELCOME & DISCLAIMER: Given

WARM-O-RAMA:
SSH x20; Prisoner Squats x10; Tempo Merkins x10

THA-THANG:
Quick, 200m ruck to the pull-up bars. Some guy was there doing pull-ups ‘n’ stuff with his dog. I prefer human company. 

Circuit 1:
Five, 90 second rounds of: 5 pull-ups; 5 dips; 7 split squats (each leg) – PAX were given the option to wear their ruck. All declined.

Quick ruck back to the launching pad. 

Circuit 2:
PAX paired up. Cones were set out about 10 yards apart. P1 performed lat pull-throughs with a 60# sandbag. P2 overhead carry two rucks, then crawl bear back, dragging a ruck in each hand. Flip flop until 100 cumulative pull-throughs (100 each arm). Teams continued the circuit until all groups completed their 100 reps. YHC was flying solo and underweight, but suffered plenty. 

Quick ruck back to pull-ups bars.

Two sets of: ruck high pulls x10; ruck curls x10

Two sets of: inverted rows x10 – on the dip bars. These were done in a modified cadence – up on 1, slowly down on 2-3-4. Terrible.

Core work: Two minutes AMRAP sit-ups, feet under dip bar apparatus; ruck-to-shoestrings x10; weighted bridge march x10; ruck-to-shoestrings x10; weighted bridge march x10

Ruck back to launching pad, stopping for 5 pull-ups along the way.

Back at the pad, hold boat pose for one minute until 0615.

COUNT-OFF & NAME-O-RAMA
Seven PAX: Blart, Bookworm, Shoestring, Trooper (RESPECT RESPECT!), Tomb Raider, Soybean (QIC), Hitch

CIRCLE OF TRUST/BOM:
YHC reflected on the movie Up, which you should watch if you haven’t. I can often focus on life’s regrets, missed opportunities, or dreams that seem too far out of reach. None of us are where we are by accident. Embrace and live in where God has placed you, what he’s called you to do, and who he has called you to serve.  

MOLESKIN:
Another great morning at the Barracks. Seeing Trooper bang out the 5 pull-ups at the end was awesome! T-Claps! Great to see Tomb Raider back at the Barracks. His precious locks may not be long for this world! 

ANNOUNCEMENTS:
Memorial Day party next Monday – 5am Murph; 6am workout; 7am ruck, followed by COT and PLC. Don’t miss it!

Sucker. Punch.

THE SCENE:
Green Mile; sixty-somethingish degrees and threatening

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:
Follow me.

THA-THANG:
Start run.

Counter-punch to Slots’ untimely remarks that Old Ballz has lost his step=3 Hill Repeats (3 up/3 down) IC at garbage dump.

Resume run.

Slots’ watchful eye prophesied more hill repeats near Hyde Lake. 5 Hill Repeats (5/5) IC.

Resume run.

No prophet coulda seen this coming.  Indian Run up the really tall hill (.6 mile) near the place, formerly known as The Kitchen.

Mosey down really tall hill.

Resume run.

1 last Hill Repeat (1/1) at garbage dump.

Finish run.

  • MARY:
    • Ain’t nobody got time for that.
    •  
    • COUNT-OFF & NAME-O-RAMA
      4; Slots, Speaker, Squeegee and O Positive (YHC)
    •  
    •  CIRCLE OF TRUST/BOM:
      Life is full of tall hills and sucker punches.  Expectations change. Circumstances may dictate digging in and fighting through the suck, because that is what is required of us HIM. Relate this to your marriage, raising kids, workplace, fitness.  It is so important we see things through and FINISH STRONG. We all have limits…if we have reached them…and still need help or encouragement or accountability…REACH OUT to your brothers!!!
    •  
    •  MOLESKIN:
      So good to have Outerlooper, Slots, join his brethren this morning.  We put in miles. Ran hills. Mumble-chattered profusely. Except during the sucker punch Indian Run.  Nobody said a word.  It was epic.  Hope Slots learned a valuable lesson, ‘loose lips sink ships’. LOL  We were gonna hit those hill runs regardless. Prayer lifted up for our brother,  Big Perm, who recently  suffered a personal loss.  Proud of the PAX who showed up today to do work and FINISHED STRONG, followed up with some PLC together.
    •  
      • ANNOUNCEMENTS:
        See: Preblast

Mean 11s at the Barracks

THE SCENE: Lovely; just me, Bookworm, an extra ruck, and a sandbag

F3 WELCOME & DISCLAIMER: Given

WARM-O-RAMA:
For a warm-up, we carried the extra ruck and 60# sandbag over to the parking garage stairs.

THA-THANG:
10 ruck thrusters
Carry everything up the garage stairs (sandbag on back; straps on the extra ruck could not be used)
1 ruck-to-shoestrings
Walk down the ramps, taking all the shortcuts

Next was 9 thrusters, stairs, 2 ruck-to-shoestrings; etc

We were running short on time around round 7, so we went back to the track and did the remaining 10 thrusters all at once.

MARY:
For Mary, we wrapped up our ruck-to-shoestring reps then made a lap around the track

COUNT-OFF & NAME-O-RAMA
Insert PAX Count & FNG Name

CIRCLE OF TRUST/BOM:
“Love your wife as Jesus loves the Church and gave himself up for her.” – Soybean’s paraphrase of Ephesians 5

MOLESKIN:
Climbing those stairs with that sandbag is terrible. Weighted V-Ups are also terrible. Enjoyed hard work and good fellowship with Bookworm.

 

A Kotters VQ?

F3 MEMPHIS – 15 May 2019

THE SCENE:

AO: Bermuda Triangle “The Berm”

QIC: Geppetto

Conditions: 73°, partly cloudy, refreshing slight breeze. Perfect conditions for a beat down


F3 WELCOME & DISCLAIMER

  • Welcome: I am not a professional
  • You are participating at your own risk
  • You are responsible for your own well being
  • You are here voluntarily, and you are not paying to be here
  • Know your limits and do the best you can, all exercises can be modified and are only suggestions.

*The mission of F3 is to plant, grow, and serve small workout groups for the invigoration of male community leadership.

WARM-O-RAMA:

  • Mosey around the building
  • SSH IC X 20
  • Arm Circles IC X 10 forward and 10 reverse
  • Windmills IC X10
  • Mountain Climbers IC X 20

THA-THANG:

  • EMOM x 3 Rounds of each exercise (this totaled 15 minutes)
    • 20 Merkins
    • 20 Freddie Mercury’s (Right and Left is one)
    • 20 Squat Jumps
    • 40 Second Plank
    • 40 Second Inchworm
  • Sprint 8
    • Sprint about 30 yards and walk back to starting position. This is one rep. Repeat 7x. On last sprint we increased the distance.
  • Death by Burpee
    • 10 burpees per minute for 5 minutes. First minute was not so bad…got worse from there.
  • Indian Run
    • PAX went 3 laps around the Senior Center, trying our best to stay outside that building for a few more years.

MARY:

  • American Hammers IC X 20
  • Dealer’s Choice
    • Flutter Kicks IC X 20 (thanks, Judah)
    • BBSU’s X 15 OYO (thanks, Mudpants)
    • J-Lo’s X 20 IC (no thanks, Tomb Raider)

COUNT-OFF & NAME-O-RAMA

11 PAX (no FNGs): Tomb Raider, Mudpants, Lipton, Judah, Big Top, and (YHC) Geppetto

CIRCLE OF TRUST/BOM:

My mind has been flooded with various thoughts because of two recent events, 1) a brother of a friend (33 years old, married 3 years, 1.5 yr old daughter) died in a car accident on the way to work, and 2) close family friends in horrible car wreck at 70 mph on hwy 78, walked away with minimal injuries. My takeaway is that “today is the day of salvation”. No need to wait for a perfect time in life to get serious about serious things.

2 Corinthians 6:2 New American Standard Bible (NASB)

And working together with Him, we also urge you not to receive the grace of God in vain— for He says,

“At the acceptable time I listened to you,
And on the day of salvation I helped you.”

Behold, now is “the acceptable time,” behold, now is “the day of salvation”

MOLESKIN:

This was my first Q since November. Way too long of an absence. I was told it should have been named a Kotters VQ. There is nothing like a Wednesday at the Berm

ANNOUNCEMENTS:

  • Memorial Day Convergence (5/27) at the Barracks – Gus on Q, his last as Nantan
  • Memorial Day Cookout, 5-8 pm, hosted by Speaker

Rucking It at The Berm

THE SCENE:
57º at 5:30. Perfect day for some F3 fun.

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

  • 25 x SSH
  • 20 x Arm circles forward
  • 20 x Arm circles reverse
  • 20 x Imperial Walkers

THA-THANG:

Rucks on and fall into line. Those without chose their CMU carefully and joined the fun.

Round 1

  • 1 mile Indian Ruck. Each rotation, halt and do 10 Merkins (approx. 10 rotations)

Round 2

Downward progression of reps with ruck unless otherwise specified. Upon completion, hold Al Gore or plank until all in.

  • 100 x Overhead Press
  • Suitcase carry ruck or CMU across parking lot and back
  • 90 x Squats
  • Suitcase carry ruck or CMU across parking lot and back
  • 80 x SSH
  • Suitcase carry ruck or CMU across parking lot and back
  • 70 x Curls
  • Suitcase carry ruck or CMU across parking lot and back
  • 60 x Mountain Climbers
  • Ruck to Mary

MARY:

  • 25 x Flutterkicks (Ruck overhead)
  • 25 x Big Boy Sit-ups (Ruck overhead)
  • 2 minute Plank hold (Ruck on back)

COUNT-OFF & NAME-O-RAMA
10 PAX – Marti Gras, El Baño, Yardsale, Lipton, Mudpants, Beauty Shop, Flatland, Photoshop, Bailout, Chuck E. Cheese

CIRCLE OF TRUST/BOM:
As men, or me at least, we like to see ourselves as invincible. It is hard to ask for help because it makes us vulnerable. Over the past month we welcomed our 2nd child, my father had a heart attack, and several other things have happened that have brought that illusion of invincibility into question. I encouraged the PAX to lean on others, whether this group or another to lift them up through prayer and to accept help when you need it. Which may be more often than we like to admit.

MOLESKIN:
We just missed the 50 ruck burpees. Will have to get those in next time.

ANNOUNCEMENTS:
Check the 3F and announcement channels on Slack. It’s all there.

Does the Gym Area at the Berm have a name?

THE SCENE: 51 degrees
F3 WELCOME & DISCLAIMER
Done &  Done.

WARM-O-RAMA:
20 SSH IC
10 Hillbillies IC
10 Daisy Pickers IC
20 Arm Circles IC

THA-THANG:
11s up the Hill
10 Merkins in the Parking Lot <Run up Hill > 1 Squat
Mosey to Exercise Playground Area Place Thing

3 Rounds of
5 Pull-ups
10 Burpees
15 Box Jumps

Lunge Walk 25 Yards to trail sign

CORE Mile
Run .25, 25 LBCs
Run .25, 25 Flutter Kicks
Run .25, 25 American Hammers
Run .25, 25 BBSs

During the CORE Mile I found where The Berm hides CMUs.
21 CMU Curls
21 CMU Overhead Press
21 Derkins

MARY:
High Plank to Low Plank
One minute stretch

COUNT-OFF & NAME-O-RAMA

5 PAX, 0 FNGs  (Passport, UPS, Judah, Photoshop, Watchita)

CIRCLE OF TRUST/BOM:

Leave the stress of your day at work. Come home refreshed and renewed, because the time that you’re really needed is after work. Don’t let what happened at work steal the joy of coming home. Make 5pm the highlight of your wife and kid’s day.

MOLESKIN:
Loved Judah’s idea of turning Mary plank into a time to go around and express what we are thankful for. Really cool time. And it kind of makes you forget you are planking.  Does the Exercise/Gym/Bar area at the Berm have a name? We were unsure, but if not, we’d like to throw “Berm Pit” into consideration.

ANNOUNCEMENTS:
Memorial Day Workout at the Barracks

The Most Mediocre VQ by El Bano

THE SCENE: Partially cloudy, temperature of about 67 degrees.
F3 WELCOME & DISCLAIMER  Done.
WARM-O-RAMA:

20 Side-straddle hops IC, 20 Daisy pickers IC, 30 arm circles, 15 each way IC, 20 Windmills IC, 20 Empirical walkers IC. 

THA-THANG:

  • Merkin Mile
  • Wallsit Leapfrog with merkins: line up in wall sit. First in line drops and performs 10 merkins, then runs to end of line. Next person must wait until previous person is in position before they can begin their merkins.
  • Sprint around building.
  • Wallsit leapfrog with 10 CMU curls.
  • Sprint around building
  • Plank Leapfrog: similar concept, but with planks. Line up in plank position. First person jumps up and does 3 squats, then jumps over next person in line. Process repeats until everyone has gone through.
  • Sprint around building.
  • 2 Sets of Tony Allens

MARY:
20 Freddie Mercurys IC, ABCs IC, 20 Oblique twist IC, Boat-Canoe, 20 Flutterkicks IC, Circle of Pain
COUNT-OFF & NAME-O-RAMA
9 PAX – Bailout, El Bano, Gun show, Photoshop, Mudpants, Gomer, Pillsbury, Gepetto, Tomb Raider.
CIRCLE OF TRUST/BOM:
As a planner, I often times will create my own agenda, and have expectations for things to go my way. Sometimes when God’s plan is different from my own, it’s a struggle for me to adjust to what he has in store. But after going through my trials, I’m reminded that His ways are better than my ways, and His vision is greater than my own. I invite everyone here to always have faith in God that He will take care of you and guide you down the right path, even when is difficult to do so.