EMOM Ruck

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

None
THA-THANG:
Ruck 1 mile every 15th minute on the minute

MARY:
None
COUNT-OFF & NAME-O-RAMA
6 PAX: One and Done, Bookworm, Soybean, Jailbait, Nature Boy, Snowman
CIRCLE OF TRUST/BOM:
Prayed it up.
ANNOUNCEMENTS:
Equinox

**UPDATED: Birthday Q curse almost strikes again for Park Bench.

THE SCENE: Cold, not dry, and cold.
F3 WELCOME & DISCLAIMER:Done.
WARM-O-RAMA:
SSH x 20 IC, slow mosey lap, static stretching OYO
THA-THANG:

We ran 4 400m laps.  With the first lap, we sprinted the straight then jogged the remainder of the lap. Second lap: sprint both straights with jogging in the turns.  Third lap: sprint straights and one turn with a jog in the other turn. Fourth lap: sprint the whole lap.

After, split the PAX into 2 teams of 8.  2 PAX from each team would go to 1 of 4 different exercises.  At the completion of each exercise, the PAX would cycle to a new exercise.  We completed this circuit twice.

  • Wall Sit
  • 1 lap
  • 100 yard shuttle run (25 back, 50 back, 75 back, 100 back)
  • Bear Crawl slide (50 yards): place mat on the ground and slid hands forward on place mat in bear crawl position to 50 yards and flapjacked with partner. My children’s food place mats were perfect for this exercise.

MARY:
No time
COUNT-OFF & NAME-O-RAMA
16 PAX (1 FNG – Mouth Breather)
CIRCLE OF TRUST/BOM:

Today is my 34th birthday.  Yesterday evening, I was asked by a friend if I had accomplished everything in my life that I had planned to at my age.  The question was asked as a joke, but it did make me think about it.

This morning as I was getting ready for BC, I read this story that Clay Travis shared about Jalen Hurts.  An 8th grader was competing in a spelling bee and was in the final 2 and he misspelled the word that would have won the competition.  Immediately after losing, the young boy walked straight up to the winner, shook his hand and congratulated him on winning.  This kids gesture left a strong impression on everyone watching and they asked him where he learned to show such sportsmanship.  His response, “Jalen Hurts”.

We might not have accomplished every goal that we have for ourselves.  We might fail, underachieve, fall short, etc.; however, we are always leaving an impression on those around us.  Jalen had no idea that this 8th grade boy was watching how he responded to adversity; however, his ability to demonstrate character and sportsmanship in the struggle left a strong impression on this young man and disrupted what would have otherwise been a different trajectory.  My challenge to the PAX was that no matter what you have done or what you want to do, your actions, inaction’s, words, demeanor have a significant impact within your spheres of influence whether you mean them to or not.  Be HIM (High Impact Men).  It will make a difference.  (The hyperlink to the tweet is included.  There is a video.  It is great.)

MOLESKIN:
Thankful for the PAX coming out to wish me a happy birthday, but more importantly, to encourage and push each other to be better.  This is why we do it.  There was a lot going on on the track today and it got a little chaotic moving between stations in the circuit, but no one complained and everyone kept pushing and making the most of every moment.  Really encouraged, as always, to be a part of this group and thankful I was able to lead the workout on my birthday.

On a more distressing note, Park Bench needs to retire from Birthday Q’s at the Barracks.  First time, he had a health issue.  Today, he lost the only key to his car and had still not found it even after coffeteria.  Prayers for Park Bench as he figures that out.  Sorry brother! ***UPDATE: The keys were found.  In a dramatic turn of events, Park Bench located his keys in the most unlikely of places.  After 30+ minutes of searching, the key was “further down in his short pocket than he realized.”  The “Birthday Q curse” has been lifted for Park Bench…tread lightly though.***

Highland (Levee) Creamery is open…let the oatmeal+ ice cream indulgence commence.


ANNOUNCEMENTS:
MLK convergence at the Ruins on Monday 1/21.  No BC or pre-ruckership at OF. Equinox Challenge…do it.

Speed Ruckin’ at the Barracks

THE SCENE AND EVERYTHING ELSE: Cold. Dark, but the ROTC field lights were warming up. YHC pulled into the lot at 0511. There were several cars and some PAX were talking or exchanging contraband out of someone’s trunk. Other PAX were sitting in their cars keeping warm. NO TIME! YHC rucked up, grabbed the shovel flag, and hustled up to the track. 

0514, staring at the time. 

Bookworm comes shuffling up at approx 05:14:50. The clock struck 0515, I hit “Start” on my handy interval timer, and we were off. 

I’m not a professional. I am not being paid. You are exercising at your own risk and assume all liability of injury. Modify as necessary. 

At 0517, the alarm sounded and we started our first minute-long shuffle. The intervals continued through 19 cycles of 2 minutes walking, 1 minute shuffling.

At approx 0520, five other PAX came galloping up and we made a b-line for the road. 

I’m not a professional. I am not being paid. You are exercising at your own risk and assume all liability of injury. Modify as necessary. 

YHC proceeded to explain the interval to the PAX and outline some shuffling basics. Head up, shoulders back, back straight, feet shuffling. 

We made one big loop around Highland, one smaller loop around Patterson, and about a full lap around the track at the end. Tiger Lilly peeled off after the first big loop.

We were able to maintain around a 12 minute mile pace for the whole hour. Great work, gentlemen!

COUNT-OFF & NAME-O-RAMA
Seven PAX, no FNGs

CIRCLE OF TRUST/BOM:
YHC borrowed from Gus’s COT from the day before. The Pro is Prepared. Often, YHC does not prepare to come home after work and be an engaged husband and father. Instead, I put myself on the throne of my tiny kingdom and let my wrath fall on any and all who don’t behave as I think they ought. Don’t do that! Prepare!

PREPAREDNESS (F5)

Crucible 2019

THE CRUCIBLE

cru·ci·ble
/ˈkro͞osəb(ə)l/
noun
noun: crucible; plural noun: crucibles
a situation of severe trial, or in which different elements interact, leading to the creation of something new.
“their relationship was forged in the crucible of war”

Get ready for the Crucible, an event that will challenge the pax of F3 Memphis to come out the other side better MEN.

March 30, 2019 the pax will gather at Old Forest at 0600 for our first Crucible.  We will travel(RUN) to 5 different AO’s across the region(14+ miles) with a 20-minute beatdown at each AO, led by the HIM of F3 Memphis.
Begin preparing your souls for a 3+ hour endurance event hosted by Shoestring, our 1stF Q.  We will run as a group with no man left behind. We will have a Q for each of the 20 minute beatdowns at the designated AO’s.  There is no fee for entry and this will test the pax physical abilities.
The AO’s we will visit:
Old Forest (startex)
Sandlot
Barracks
Bermuda Triangle
Blazing Saddles (endex)

The Blue Mile – and the Blue-er Mile

THE SCENE: 31 and lovely
F3 WELCOME & DISCLAIMER: covered
WARM-O-RAMA:

50 SSH
15 IW
15 Hillbillies
all in cadence
200 yards of running warm ups: sidesteps, butt kicks, high knees, hops

THA-THANG:

THE BLUE MILE: in honor of U of M and the emotional state you find yourself in during TBM

THE BLUE MILE
100 yards of sprinting and 10 reps every 100 yards in this order:
Jump squats
Hand Release Merkins
Burpees
Pull ups
4x (completes a mile)

Plank till all in

THE BLUE-ER MILE
200 yards of sprinting and 20 reps every 200 yards of the following:
Big Boy Sit-ups
Dips or Aussie Pull-ups

Cool Down/Stretch:
15 windmills
15 daisypickers
in cadence

COUNT-OFF & NAME-O-RAMA
14 PAX

CIRCLE OF TRUST/BOM:
Dealing with difficult people. The most difficult person we deal with on a daily basis is ourselves. Starting with them position of humility, lean into your difficult people. Look for the image of God in them. Know that many times the reason they are so irritating to us is they are like us or they tend to expose our vulnerabilities. Difficult people provide the opportunity for the Holy Spirit to produce great fruit in our lives!

Freed to Leave

THE SCENE:

The Barracks: 54 degrees with 100% chance of gloom

F3 WELCOME & DISCLAIMER: Including what is the Mission of F3 | 5 Core Principles

CIRCLE OF PAIN:

  • SSH x 28 IC

THA-THANG:     (PART 1)

  • 2 LAPS around track

THA-THANG:  (PART 2)

  • Mosey around campus::
  • 1/4 way around: stop until all in and perform 8-ct Body Builders x 28 OYO
  • Resume mosey
  • 1/2 way around: stop until all in and perform 4-ct Merkins x 28 IC
  • Resume mosey
  • 3/4 way around: stop until all in and perform 4-ct Squats x 28 IC
  • Resume mosey and perform BBSU at STARTEX/ENDEX until all in
  • Recover then proceed to run 2 LAPS around track as a group:
  • (1) Indian Run Lap
  • (1) Group Run Lap with backwards run (last 1/4 Lap) to finish

**DISTANCE COVERED:: 2.9 miles**

MARY:

  • HELLO DOLLY x 28 IC
  • ROSALITA x 28 IC

COUNT-OFF & NAME-O-RAMA:
7
; Toms, MIB, Lodge, Soybean, Gus, Beauty Shop and O Positive (YHC).

CIRCLE OF TRUST/BOM:

‘FLEAS IN A BOX’

What is limiting you? YHC referenced a supposed experiment whereby fleas were trapped in a box with a lid placed on it. After a period of time the conductor of the said experiment removed the lid only to reveal that the fleas had conditioned themselves to only jump as high as the lid. With the lid removed they were ‘freed to leave’ but they didn’t. Why?

Has your 2018 been that way for you? Spiritually, in your Faith? Personally, in your marriage? Parentally, with your 2.0’s? Professionally, at work?

If so, in 2019 are you willing to set higher expectations for yourselves and your loved ones? I hope so.

Remove the lid and jump out on Faith.

MOLESKIN:

Safety first. We ran and did stupid exercises and got better together. No man left behind.

ANNOUNCEMENTS:
*3rdF ‘Bible Study’: Wednesdays at Einstein’s in East Memphis @ 0630
*Q Source Leadership Discussion: Fridays at Whole Foods in East Memphis @ 1130
*Holiday Schedule on Slack

MERRY CHRISTMAS, brothers!!!

***************************************************************************************************

THE MAN IN THE ARENA by Theodore ” O Positive” Roosevelt

“IT IS NOT THE CRITIC WHO COUNTS; NOT THE MAN WHO POINTS OUT HOW THE STRONG MAN STUMBLES, OR WHERE THE DOER OF DEEDS COULD HAVE DONE THEM BETTER.  THE CREDIT BELONGS TO THE MAN WHO IS ACTUALLY IN THE ARENA *gloom*, WHOSE FACE IS MARRED BY DUST AND SWEAT AND BLOOD; WHO STRIVES VALIANTLY; WHO ERRS, WHO COMES SHORT AGAIN AND AGAIN, BECAUSE THERE IS NO EFFORT WITHOUT ERROR AND SHORTCOMING; BUT WHO DOES ACTUALLY STRIVE TO DO THE DEEDS; WHO KNOWS GREAT ENTHUSIASMS, THE GREAT DEVOTIONS; WHO SPENDS HIMSELF IN A WORTHY CAUSE; WHO AT THE BEST KNOWS IN THE END THE TRIUMPH OF HIGH ACHIEVEMENT, AND WHO AT THE WORST, IF HE FAILS, AT LEAST FAILS WHILE DARING GREATLY, SO THAT HIS PLACE SHALL NEVER BE WITH THOSE COLD AND TIMID *fart-sacking* SOULS WHO NEITHER KNOW VICTORY NOR DEFEAT.”

YHC leaves this here as a reminder on why we do what we do and the impact our actions have on our lives and the lives of those we hold dear:

Men should do hard things.

Together.

But, let’s face it-more often than not we don’t.

Men, with exception-albeit rarely-lack consistent fitness, meaningful male friendships and a defined purpose in our lives.

And we get hammered with life’s ups and downs and become complacent or just give up. We stop leading. We start thinking it’s just not worth the effort anymore. A hard truth is that an isolated man is a dangerous man-to himself, his family and to his community.

But we have 2 choices: Become the status quo or become High Impact Men (HIM).

So, let’s dig deeper into that. When men become the status quo-we become ineffective leading ourselves, our families and ultimately, our communities.

But for those who disrupt the status quo, what we call High Impact Men (HIM) become the strong anchors that our families and communities need.

So, where can men turn these days?

Take F3 Memphis as a good example.

With a proven track record of getting over 20,000 men across 20 states to step up into leadership roles, F3 Nation gives men a clear action plan to better themselves, physically, emotionally and spiritually.

Free work-outs are provided. Open to all men. Held outdoor-rain or shine, heat or cold. Peer-led. Always ending in a circle of trust.

But what makes it effective and transformational is that F3 delivers on its promises by being accessible, providing men the opportunity to lead and fail in a safe place with no judgment, pushing men to their limits while encouraging them to modify as needed, providing an opportunity to build a healthy community to develop genuine friendships with other men, all while respecting one another for our similarities and our differences.

And the end result is evidenced by the men who commit to the process, core principles and come prepared to do the work.

Their lives will reflect healthier bodies (inside/out), more meaningful male friendships and a defined life’s purpose.

And for that we can all celebrate.

Iron sharpens iron. Aye!?!?

I. Hate. Running.

THE SCENE: The most wonderful gloom of the year.
F3 WELCOME & DISCLAIMER:

Yes

WARM- Up:

SSH – 30 IC

Imperial Walker – 15 IC

Daisy Picker – 15 IC

Bobby Hurley – 25 OYO

Mosey to track

High Knees/Butt Kicker/Lung Walk 100m

THA-THANG:

Track Suicides

Jog there and push yourself pace back.

Plank or shoulder taps ( try to breath) til all in.

Go until a full loop has been ran for a total of 2,000m!

Indian Run

Back Pax does 5 merkins then sprints to front.

Pax Decision Makers (stolen from a Tomb Raider Q)

Line up at goal line

Pax decides if we do 100 yrd  sprint or 15 burpees IC.

MARY:
Flutter kicks

Box Cutters

American Hammer

I can’t remember how many or who led but it was not fun.

COUNT-OFF & NAME-O-RAMA

2 pax Pre/BC Ruck : Soy Bean, Book Worm

9 Pax : Handsy, Tomb Raider, Bottomless, Four Eyes, Doc Hollywood, MIB, Yard Sale, Jail Bait

CIRCLE OF TRUST/BOM:
The Whetstone program has got me thinking. Having a HIM sharpening you either inside or outside of F3 is important. God has placed men in my life to help push me toward him and also given me a passion to do the same for other young men. I challenged the Pax to do the same, find someone to sharpen and someone to also sharpen you.
MOLESKIN:
Thankful for the push to lead these HIM by Toms. I need more of that.

Also, I. HATE.RUNNING. But if it meant being in fellowship with these HIM I would do it everyday.

ANNOUNCEMENTS:
https://f3memphis.com/f3-memphis-whetstone-program

Straight Ruckin’

THE SCENE: 30 degrees; cold
F3 WELCOME & DISCLAIMER: Check
WARM-O-RAMA:
Ruck
THA-THANG:

Ruck the big loop at The Barracks (2.25 milez)

Ruck shuffle half a lap on the track; Ruck half a lap (1 milez)

Ruck the track (? milez)

MARY:
None
COUNT-OFF & NAME-O-RAMA
3 PAX: Woodpecker, Soybean, Bookworm
CIRCLE OF TRUST/BOM:
If you grow into who God made you to be, you can’t help but do what he made you to do.
MOLESKIN:
YHC hates ruck shuffling.
ANNOUNCEMENTS:
Grinch coming up

Need for Speed at the Barracks

THE SCENE: Chilly
F3 WELCOME & DISCLAIMER:  This happened while walking
WARM-O-RAMA:
 This did not happen
THA-THANG:
YHC, Bookworm, and some other crazies are training for a GORUCK Star Course 50 mile ruck. As such, YHC wanted to get in 6 miles this morning. I got there early and got two solo miles, then the three of us got out another 3.8. We shuffled for 30 seconds after each whole mile. We could’ve finished that last mile, but I wanted a few minutes at the end for 1 minute of AMRAP squats and then a round of merkins to failure (with ruck, then without ruck, then on your knees). The merkins took a while because Four Eyes is a beast and never stopped. My pace for all 5.8 miles was 13:57/mile. Mission accomplished.

COUNT-OFF & NAME-O-RAMA
3 PAX

CIRCLE OF TRUST/BOM:
The holiday season might be a very joyful time for you, but for a lot of people it can be very difficult. There are broken homes, broken marriages, widows left behind, children left without parents, and on and on. Keep your eyes open to the people God has put around you and invite them into your joy this season. Be hospitable. 

MOLESKIN:
Great pace this morning and great ruckership.