Donut run

Dozen PAX for a dozen donuts
(YHC’s iPhone cut Bootheel out of the photo–it cut a few dozen out of the photo below too. Friggin’ iPhones…)

THE SCENE:
Quarter-mile, donutty-circular loop by the University of Memphis Library.
Insulin ~25 mIU/L (probably–not a professional or an endocrinologist, but we DID have a professional endocrinologist on site! #bonus).
**SPOILER ALERT** 0 Merlot splashers, because we’re not ’bout that life.

F3 WELCOME & DISCLAIMER
VERY YES.

WARM-O-RAMA:
Nope.

THA-THANG:
YHC had been wanting to do the Krispy Kreme Challenge since hearing about it in January. It just so happened that our running workout coincided perfectly with Krispy Kreme’s 81st birthday (at least, according to Wikipedia–I wasn’t there). Toms & Gus approved it. No further excuses were needed.

The challenge standard is a 2.5 mile run, the consumption of a dozen donuts, and a 2.5 mile run back to STARTEX.

Given our 45 minute time limit, the following modifications were offered:
Be an adult and make your own decisions
Run for time instead of distance (2x 20 minute runs)
Eat fewer than a dozen donuts
Save donuts for the end

Look at everyone not splashing merlot 25 minutes in

Initially, 10 dozen Krispy Kreme glazed donuts were ordered, but sufficient bitching scaled it back to 7 dozen. Krispy Kreme then generously threw in 6 dozen more. This photo was supposed to show all 13 dozen, but likely cropped them out like how Bootheel got cut from the pic above.

13 dozen donuts. 3 dozen cropped somehow??

MARY:
Nope.

COUNT-OFF & NAME-O-RAMA
Dirty Dozen: Bootheel, Ergo, Costello, Crayfish, Gepetto, Toms, Sir-Mix-A-Lot, Doubtfire, Cowpoke, Orange Julius, Granola, and Garmadon (FNG).

CIRCLE OF TRUST/BOM:
As far as YHC could tell, today was Krispy Kreme’s 81st birthday. There isn’t anything special about the number 81, but there is something special about the way we mark time. Many of us mark significant events with anniversaries and seasons. In fact, today, Sir-Mix-A-Lot shared in the COT that he was celebrating 1 year of sobriety from pornography. How we mark time reflects what we value. YHC encouraged the PAX to reflect on what events they commemorate and may want want to commemorate moving forward. YHC encouraged PAX with 2.0s to think about potential rites of passages, as our culture, for whatever reason, does not have a clear path to adulthood.

MOLESKIN:

For me, today marks the end of a season of waking up earlier than I should, exercising longer and more frequently than I should, and scrolling through more CSAUP arguments than I should. It was an interesting season. Lots of great friendships and memories.

ANNOUNCEMENTS:

Patches are available.
Register for GrowRuck.

First Ruck Q – Barracks Edition

F3 MEMPHIS – 11 July 2018

THE SCENE:

AO: The Barracks

QIC: Geppetto

Conditions: 78F/94% Humidity

F3 WELCOME & DISCLAIMER

  • Welcome: I am not a professional
  • You are participating at your own risk
  • You are responsible for your own wellbeing
  • 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.

WARM-O-RAMA:

  • SSH IC X 15
  • Imperial Walkers IC X 15
  • Windmills IC X 10

THA-THANG:

  • GORUCK Light Training: (20 minutes – As many rounds as possible)
    • 20 4-Count Flutter Kicks with Ruck Overhead
    • 20 Ruck Swings
    • 20 Push-ups
    • 20 Air-Squats
  • Ruck around the block for time (about 1.7 miles) with one 60 lb sandbag and one flag shared amongst the PAX
  • GORUCK Light Training: (10 minutes – as many rounds as possible) *Unfortunately, all PAX were disappointed that we did not Ruck fast enough to have a full 10 minutes for this cycle. PAX blasted through one round before YHC had to call it quits.)
    • Bear Crawl from Point A to Point B
    • Shoulder to Shoulder Press (like passing a log from one shoulder to another) X 20
    • Crab Walk (with ruck on front) from Point B to Point A
    • Thrusters X 20 (squat and overhead press)

 MARY:

  • None – Ran out of time

COUNT-OFF & NAME-O-RAMA

  • 7 PAX (No FNGs)
    Blart, Father Abraham, Hitch, Shoestring, Bruce, Soybean, Geppetto (YHC)

CIRCLE OF TRUST/BOM:

Genesis 40:6 (NKJV) And Joseph came in to them in the morning and looked at them, and saw that they were sad.

Joseph knew he was meant for great things. Yet, he did not lose sight of God’s will for him, when his circumstances seemed to take him down a doomed path. He endured amazing suffering, injustice, difficulty, etc, yet he never gave up. One way that he kept his faith in God was to take his eyes off his circumstances and watch and care for others.

Circumstance: His brother’s hated him for being favored by their father, and for dreaming of greatness.

Response: Hold on to the truth/his dream

Circumstance: His brother held him captive in a pit, and sold him into slavery, and then sold into Potiphar’s house.

Response: Joseph worked hard, applied himself, and gained authority in Potiphar’s house.

Circumstance: Joseph was falsely accused, and thrown into prison.

Response: Joseph worked hard, applied himself, and gained authority in the jail.

Circumstance: Joseph helped a fellow prisoner, but he was forgotten once the prisoner was released.

Response: Joseph continued to do what was right, and was finally blessed to be in a powerful position in Egypt, where he eventually saved the lives of the same brothers who had wanted to kill him.

Joseph did not resort to self-pity, lethargy, completely giving up on life and God.

Whatever difficult circumstances we may be going through now, I hope that we will fight our fears, insecurities, etc with taking our eyes off of ourselves, and looking for ways to help others.

MOLESKIN:

  • The workout was challenging and designed to prepare PAX for the beatdowns associated with the upcoming GrowRuck12. The complaints were welcomed, and acknowledged the need to “Embrace the Suck”. “The Suck” was duly embraced by all present, and the Workout’s Six was kicked.
  • O Positive would be proud of YHC as he started to recite the mission of F3 before beginning the workout.
  • O Positive would be ashamed of YHC as he got just enough right and just enough wrong that no one present could tell what the mission statement is. Thankfully, no FNGs were present to be confused.
  • YHC disappointed himself, the entire F3 Nation, and maybe even the life on Mars when he failed to gather PAX for a Proof of Life photo. He is determined to be a better human in the future, though he acknowledges the distance he needs to travel to get there.
  • We prayed for Father Abraham’s wife, and we hope she recovers fully and quickly over the next few days.

ANNOUNCEMENTS:
GrowRuck in September – Must sign up and pay $75 deposit by 8/1

Barracks Running Etc Et Al

THE SCENE: The Barracks (U of M Track area), upper 70s and a little less humid than we’re used to lately.
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:
Mosey to pull up bars/benches.

With partner, do 20 pullups each (as many per set as you can, switch, partner help if needed BUT DO 20.

20 lunge+step ups with each leg.

 

Run to top of garage, meeting by west stairwell.

Alternate 5 burpees, 5 aquaman for the six.

Freddy Mercury: 10 in cadence. (On six, touch knee to opposite elbow)

Merkins: 30 OYO.

Run down stairs to the fountain plaza.

Suicide Sprint: (modify to shuttle run if too crowded) start to first light, then second light, then whole plaza and back to start.

We repeated the pullups, squat-step-ups, and run to top of the garage. Then ran down steps back to startex for Mary.

 

MARY:
shoulder taps, HW Side Crunch,

COUNT-OFF & NAME-O-RAMA

15 PAX: Scout Team, Toms, Snookie, Blart, Handsy, Monk, Cowpoke, Doubtfire, Ergo, Little Nicky, Spock, Crayfish, Bottomless, Soybean, Four Eyes

CIRCLE OF TRUST/BOM:
1 John 5:4-5, “and this is the victory that has overcome the world – our faith. Who is it that overcomes the world except the one who believes that Jesus is the son of god?”

Not our ability or intelligence or interpersonal skills or church skills, but our belief. Hard for me to keep that first, and not to want my actions to have weight. Praying that God will help me accept the gifts he gives instead of trying to manufacture more.

 

Moleskin: Props to FNG Doubtfire for being really fast, and to my man Soybean for pushing the pace especially on the run back to startex. If you haven’t read Freed To Lead, get on it. Try to implement to “Corner to Corner” and “Mean Mean Stride” when you plan your next Q.

Parking Garage Workout

  • THE SCENE: High 70’s, humid and overcast
    F3 WELCOME & DISCLAIMER
    WARM-O-RAMA:
  • 2-lap capri mosey with high knees, butt kicks, carioca, and back pedals
  • SSH 15 IC
  • 4-count squats 15 IC
  • Daisy pickers 15 IC
  • Windmill 10 IC
  • Mosey to parking garage

THA-THANG:

  • Run up 4 levels and back
  • lunge-lunge-squat til all-in
  • 25 merkins OYO
  • Run up 3 levels and back
  • lunge-lunge-squat til all-in
  • 25 merkins OYO
  • Run up 2 levels and back
  • lunge-lunge-squat til all-in
  • 25 merkins OYO
  • Run up 1 level and back
  • lunge-lunge-squat til all-in
  • 25 merkins OYO
  • Sprint 1/2 level, 15 sec rest
  • Sprint 1/2 level, 15 sec rest
  • Slow Mosey back to SP

MARY:

  • Flutter kicks 25 IC
  • Box cutter 15 IC
  • Rosalita 15 IC
  • American hammer 25 IC

COUNT-OFF & NAME-O-RAMA

PAX: Bottomless, Four Eyes, Hall Monitor, Teacher’s Pet, Father Abraham, Ergo, Rabbit, Frogger, Toms, Cowbell, Hitch, Vocals. FNG: Lisa.

CIRCLE OF TRUST/BOM:

Last night at the Patriotic Pops concert at the Levitt Shell, a friend of mine was seeming pretty down and told me he was not feeling especially “patriotic” lately.

I can understand that.

But I have to remind myself if this:

  • Don’t put your trust in a political party.
  • Don’t put your trust in a President.
  • Don’t put your trust in the effectiveness or morality of our military.
  • Don’t put your trust in patriotism.
  • Trust in God.

Isaiah 43:1

But now, this is what the LORD says— he who created you, Jacob, he who formed you, Israel: “Do not fear, for I have redeemed you; I have summoned you by name; you are mine.

MOLESKIN:

This was my first time on Q at the Barracks. I love this AO and the PAX that are regulars here. I also love this Friday workout because it is run-heavy, and I like running. The parking garage, though, can cut you down to size. The PAX pushed hard and motivated me when I was red-lining.

Fellowship Ruck

THE SCENE: 
The Barracks – YHC’s favorite AO in the best Region in F3 Nation. No one showed last week, and at 0520 it was looking like the same thing was about to happen again. Fortunately, Geppetto pulled up just as I was finishing inspecting the new track surface. We rucked up and hit the road.

F3 WELCOME & DISCLAIMER
Hit the high points.

WARM-O-RAMA/THA-THANG/MARY:
Ruck the big loop around Highland, trying to keep a good pace. Lots of conversation about kids, mini vans, GORUCK events, etc. Good times. 

When we got around to the garage, we hit the stairs, rucked down the ramps, and did 11s on the side street (derkins and irkins). We ran out of time (and energy) on the last couple sets and rucked back to start – about 3 miles in total.

CIRCLE OF TRUST/BOM:
YHC talked about the brevity of life and how that is encouraging in times of trial. It won’t last forever, and even a lifetime is just a blip in the context of eternity.

ANNOUNCEMENTS:
4th of July Convergence at Mothership
2nd F Movie Night at Overton Square Thursday night

Remembering freshman year

THE SCENE: The Barracks: Sticky 64F

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

Set

10 Side Straddle Hop

10 Big Boy Situp

10 Squats

Repeat 3 times

Wide Right Stretches

Brushing the ground

Lung stretch

THA-THANG:

2.5 mile ruck with a friend

At the stairs of the theater building:

Climb stairs 10 pushup at top

Down stairs 9 pushups at bottom

Climb stairs 8 pushup at top

Down stairs 7 pushups at bottom

Climb stairs 6 pushup at top

Down stairs 5 pushups at bottom

Climb stairs 4 pushup at top

Down stairs 3 pushups at bottom

Climb stairs 2 pushup at top

Down stairs 1 pushup at bottom: Ruck on

With ½ mile left to ruck I made the request to switch shoes with the person to the left.  Remarkably everyone complied.

MARY:

Flutter Kick x 20 IC

COUNT-OFF & NAME-O-RAMA
Gepetto, Father Abraham, Soybean, Tomb Raider, Bookworm, C-Lo

CIRCLE OF TRUST/BOM:

The reason for the swapping of the shoe is that in every GoRuck event and especially GrowRuck you will be asked to do something uncomfortable and something that you did not realize would be asked of you.  Just as in life we do not quite understand was someone is going through unless we “walk in their shoes.” With the suicide of many celebrities lately and I also have been effected by suicide and my family that you do don’t know but a kind word just may make a huge difference in someone’s life.

ANNOUNCEMENTS:
None

First Nation Run for the win.

THE SCENE: Humid, typical summer day in Memphis
F3 WELCOME & DISCLAIMER: Done
WARM-O-RAMA:

  • 1 lap around the oval office
  • SSH x 25
  • Abe Vigoda’s x 10, increasing speed to Windmills x 10
  • Hamstring, calf and quad stretches OYO

THA-THANG:
PAX were separated in groups based on self-determined mile time averages.  Groups were: <7 minutes, 8 minutes, 9 minutes, and >10 minutes.  Q then scrambled the separate groups into a line with PAX of varying speeds.  The idea was that the lead runner would set the pace for the line.  The Q would determine when the next PAX would sprint to the front of the line and we would then run the pace of the new lead.  Our target distance was 3.5 miles.

We ran down Zach Curlin –> West on Central –> South on Patterson –> East on Walker –> North on Zach Curlin back to the Oval office.  We did 2 laps for a total of 3.6 miles.

Between laps, we did Merkins x 10 in cadence and had a 10 second count for recovery.  The line was re-scrambled at that time for change in group speed.

MARY:
Q was at the six and Mary exercises were guided by the PAX, while a few were pushing to all in on the run.
COUNT-OFF & NAME-O-RAMA
17 PAX (no FNG, 1 Irish goodbye – Four Eyes): Father Abraham, Tomb Raider, Teacher’s Pet, Pirtle, Vocals, Beauty Shop, Mmmbop, Sir Mix A Lot, Toms, Goldilocks, Mr. Belding, Frogger, Soybean, Crayfish, Hall Monitor, Bottomless (Q)

CIRCLE OF TRUST/BOM:
Discussed that the varying speeds and conditioning levels is likened to how each of us is in our daily walks and life situations.  Some PAX are conditioned and ready for more intense challenges and trials while others are working towards that goal.  Still, each PAX was mutually encouraged by each other despite the varying degrees of conditioning.  Idea was stressed that each HIM brings something to the table that encourages, sharpens and betters the HIM around him.

Prayers: Bishop, Mmmbops son, that is being put in a very difficult and abusive situation.  Prayers for Mmmbop to engage that situation with the Spirit.  Prayers for Father Abraham and custody of his daughter
MOLESKIN:
First time to Q at the Barracks and the PAX were all very encouraging towards each other.  Thankful for the PAX that started MARY while I was at the six and appreciate Four Eyes doing that on the first lap around.  Was encouraged by Mmmbop’s perseverance and completing the full run even when given an opportunity to take a short cut.  Spoke the quality of HIM that was represented that day.
ANNOUNCEMENTS:
Grow Ruck September 2018

Better Late than Never Ruck the Parking Garage with Coupons

THE SCENE: It was 67 degrees out there
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.
  6. We will be using coupons today

WARM-O-RAMA:

Since it was National Running Day or Runners Day or something like that, we ran a quick lap around the parking lot so we could get our participation trophy (thanks Cowbell for the heads-up on that, I think)

Rucks Down

  • SSH IC x 15
  • IW IC x15
  • Forward Arm Circles (SLOW) IC x 15
  • Backward Arm Circles (SLOW) IC x 15
  • SSS (Side Straddle Squats) IC x 15
  • Seal Jacks IC x 15

HOLD RUCK OVERHEAD FOR 2 MINUTES

Rucks Up

PLANK FOR 2 MINUTES

  • SSH IC x 15
  • IW IC x 15
  • Hillbillies IC x 10
  • Squats IC x 10
  • Merkins IC x 10
  • Squats IC x 10
  • Overhead Press OYO x 10

 

THA-THANG:

GRAB CMUs and Sandbags and Let’s Go

We moseyed over to the Parking Garage………..

Climb up the stairs (everyone has a coupon) (everyone gets a turn with the sandbag)

At the top of the stairs, drop your coupon and perform the following exercises:

  • Merkins OYO x 10
  • Plank Jacks OYO x 10
  • Mt. Climbers IC x 10
  • Burpees OYO x 5
  • Squats IC x 10
  • Overhead Press OYO x 10

Grab your coupon & proceed down the stairs

  • Merkins OYO x 10
  • Squats IC x 15

Go to front entrance and go up the ramps to the top with coupon

  • Merkins OYO x 10
  • Squats OYO x 20

Climb back down the stairs

  • Merkins OYO x 10
  • Squats OYO x 20

Go to front entrance and fast walk up the ramps – at the top of each ramp stop and do

  • Merkins OYO x 10
  • Squats x 20

At top – commence with Bear Crawl Ring of Fire

Mosey over to the side of the top parking garage (yeah or something like that)

Bear Crawl from one side to the other

Mosey back to the top of the stairs

MARY:
 Flutter Kicks IC x 15 (holding rucks overhead)

I think that was it………………

COUNT-OFF & NAME-O-RAMA
7 PAX, 0 FNGs (Gepetto, Soybean, Bombay, Bookworm, Tomb Raider, Blart, Rabbit)

 CIRCLE OF TRUST/BOM:

Proverbs Chapter 6

Focused on 3 sections of Proverbs Chapter 6

  1. Verses 6, 9-10 – spoke about the ant and how strong and hard-working it is and that we should be the same
  2. Verses 20-23 – shared about the fact that we should instruct our children to respect us as the authority God put over them and raise them to love the Lord
  3. Verses 16-19 – shared about these 7 things which the Lord specifically called out that he HATES and how we need to be intentional not to adhere to these things.

1 My son, if thou be surety for thy friend, if thou hast stricken thy hand with a stranger,

2 Thou art snared with the words of thy mouth, thou art taken with the words of thy mouth.

3 Do this now, my son, and deliver thyself, when thou art come into the hand of thy friend; go, humble thyself, and make sure thy friend.

4 Give not sleep to thine eyes, nor slumber to thine eyelids.

5 Deliver thyself as a roe from the hand of the hunter, and as a bird from the hand of the fowler.

6 Go to the ant, thou sluggard; consider her ways, and be wise:

7 Which having no guide, overseer, or ruler,

8 Provideth her meat in the summer, and gathereth her food in the harvest.

9 How long wilt thou sleep, O sluggard? when wilt thou arise out of thy sleep?

10 Yet a little sleep, a little slumber, a little folding of the hands to sleep:

11 So shall thy poverty come as one that travelleth, and thy want as an armed man.

12 A naughty person, a wicked man, walketh with a froward mouth.

13 He winketh with his eyes, he speaketh with his feet, he teacheth with his fingers;

14 Frowardness is in his heart, he deviseth mischief continually; he soweth discord.

15 Therefore shall his calamity come suddenly; suddenly shall he be broken without remedy.

16 These six things doth the LORD hate: yea, seven are an abomination unto him:

17 A proud look, a lying tongue, and hands that shed innocent blood,

18 An heart that deviseth wicked imaginations, feet that be swift in running to mischief,

19 A false witness that speaketh lies, and he that soweth discord among brethren.

20 My son, keep thy father’s commandment, and forsake not the law of thy mother:

21 Bind them continually upon thine heart, and tie them about thy neck.

22 When thou goest, it shall lead thee; when thou sleepest, it shall keep thee; and when thou awakest, it shall talk with thee.

23 For the commandment is a lamp; and the law is light; and reproofs of instruction are the way of life:

24 To keep thee from the evil woman, from the flattery of the tongue of a strange woman.

25 Lust not after her beauty in thine heart; neither let her take thee with her eyelids.

26 For by means of a whorish woman a man is brought to a piece of bread: and the adultress will hunt for the precious life.

27 Can a man take fire in his bosom, and his clothes not be burned?

28 Can one go upon hot coals, and his feet not be burned?

29 So he that goeth in to his neighbour’s wife; whosoever toucheth her shall not be innocent.

30 Men do not despise a thief, if he steal to satisfy his soul when he is hungry;

31 But if he be found, he shall restore sevenfold; he shall give all the substance of his house.

32 But whoso committeth adultery with a woman lacketh understanding: he that doeth it destroyeth his own soul.

33 A wound and dishonour shall he get; and his reproach shall not be wiped away.

34 For jealousy is the rage of a man: therefore he will not spare in the day of vengeance.

35 He will not regard any ransom; neither will he rest content, though thou givest many gifts.

MOLESKIN:
First thing – don’t wait almost a month to post your backblast – I don’t recall a lot of what we did and this was a workout where I abandoned my Weinke pretty early to modify as some of the things I planned just did not work!

Second thing – ruck workouts are good for the soul.  They are hard for sure, and adding coupons makes the burn oh so much better,  but the PAX worked through the beatdown like champs.

Thirdly, I knew I was doing something right when 67% of the way through the workout Soybean grabbed my Weinke and tried to throw it off the side of the garage because I think he might have been smoked………

Lastly, I smoked myself and I am glad I did because the PAX can see that we are all struggling and working toward the same goal – to get better together!

One more item of note – thankful for the opportunity to lead my first ruck workout.  Learned more about my limits and the willingness of the PAX to always fall in and go with the flow which is one of the many things I love about F3.  I look forward to getting better at leading ruck workouts.  Rucking Rulz!

ANNOUNCEMENTS:
GrowRuck in Memphis September 21-23

“Thirty-Three” workout at the Barracks

THE SCENE:  78 and humid

F3 WELCOME & DISCLAIMER: I am not a professional.  You are not being paid to be here.

WARM-O-RAMA:

  • SSH x 20, Imperial Walkers x 10, Daisy Pickers x 10, Donkey kicks x 10 (on both legs)
    THA-THANG:
  • One mile: 3 laps at a conversational pace, final lap slightly faster
  • Frog hump relay: Split up into teams of 4/5, frog jump to the cone, sprint from cone to and touch pavement, sprint back to tag your partner.  Winning team takes a victory lap; losing team won 33 jump squats and 33 merkins for each respective win.  (teams were mixed up between relays)
  • “Thrill of the chase” relay: choose a partner close to your speed; partner one gets a head start, sprinting out about 5 feet to a cone; once partner one reaches the cone, partner two chases him.  losing partner had 33 air squats and 33 Carolina dry docks for each respective loss. (partner 2 got the head start for the second round)
  • one cool down lap

MARY:

  • Freddy Mercury (Goldilocks), ABCs (Shoestring), American Hammers (Sir Mix-a-lot), Iron cross (Crayfish), LBCs (Bottomless)
    COUNT-OFF & NAME-O-RAMA
    19 PAX (1 FNG) – Shoestring, Hall Monitor, Vocals, Mr. Belding (FNG), Speaker, Teachers Pet, Father Abraham, Ramen, Scout Team, Bottomless, Crayfish, Jekyll (from South Carolina), Tomb Raider, Pirtle, Bookworm, Squeegee, Sir Mix A Lot, Frogger, Goldilocks
    CIRCLE OF TRUST/BOM:
    THIRTY-THREE was the number for any count today because that was the age of my college mentor/discipler at the time of his death.  He meant a lot to me, and one principle he often emphasized was the importance of having 3 types of men in your life: a Paul (older, wiser, willing to speak into your life, can help you avoid bumps and potholes) a Barnabas (An encourager, typically close in age and stage of life, accountability), and a Timothy (younger, can mentor them and speak into their life).  Each relationship is critical to our growth and development as men.
    MOLESKIN:
    Shoutout to Jekyll from South Carolina.  He shared about Whetstone and how they’re applying it in his home F3 group.  Thanks for joining and sharing!
    ANNOUNCEMENTS:
    “Wander Ruck” – name given by Shoe Strings for the 9pm-Midnight Ruck and Beer gathering tonight.  Check Slack for details.

Oval Office Relays

THE SCENE: Just another pleasant Memphis summer morning
F3 WELCOME & DISCLAIMER
Disclaimer given and PAX were encouraged to run at two paces. Conversational and full speed. YHC thinks these two paces represent the easiest way to see gains in running ability.
WARM-O-RAMA:
1 lap around the Oval Office with butt kickers, high knees, and karaoke
THA-THANG:
Run 1 mile at conversational pace. The PAX embraced the “conversation” mindset and discussed important topics ranging from phantom poops to well…I digress.

The PAX entered the arena of the oval office and were broken into groups of 3.

  • Relay race 1: Approximately 150 yards of running for each man. The winning team took a victory lap around the oval office while losers did 31 burpees (Happy birthday Toms!)
  • Relay race 2: New teams. Race length remained the same. Winners: Victory lap! Losers: 31 Merkins (Happy birthday Toms!)
  • Relay race 3: New teams. Each team sent one man to the far side of the field and race length reduced to approximately 75 yards. Winners: Victory lap! Losers: 31 Jump squats (Happy birthday Toms!)
  • Relay race 4: New teams. Race length increased to approximately 250 yards. Winners: Victory lap! Losers: 31 Lunges (Happy birthday Toms!)

Run 3.5 laps at conversational pace to end at flags. Flutterkicks to all in.

MARY:
Flutterkicks x 20
COUNT-OFF & NAME-O-RAMA
9 PAX
CIRCLE OF TRUST/BOM:
“You can’t get much done in life if you only work on days that you feel good.” – Jerry West
A great quote here from the logo, YHC reflected on how often I allow my circumstances to direct my effort. Perhaps aligned with a weaker team, I don’t try my best. Focus on what you can control.

“Naked I came from my mother’s womb, and naked I will depart. The LORD gave and the LORD has taken away; may the name of the LORD be praised.” – Job 1:21

In the spiritual realm, effort doesn’t quite apply like it does in physical fitness. Effort matters, but a HIM must understand his relationship with God, namely that he is not God. This verse from Job comes after he learns of the death of his 10 children. Don’t let circumstances affect your understanding of your relationship to God. 

We prayed for new believers, travel, soon to be born children and family relationships. 

MOLESKIN:
Relays were a hit. Men are able to find a superior level of motivation when competing against an opponent that cannot be achieved in isolation. 

Coffeeteria at Einsteins’ was special. I am grateful for friends that F3 has brought me and the depth of relationship that can be built in a short term is both amazing and convicting. Men need other men in their lives with strong bonds that are not easily broken.
ANNOUNCEMENTS:
GrowRuck is coming! Don’t miss an opportunity to get better. Start training now.