Berm Active Recovery

THE SCENE: After suffering through sweltering hot days the 75 degrees felt cool and pleasant with a nice mist hovering over the grass.
F3 WELCOME & DISCLAIMER. Given
WARM-O-RAMA:


Approximately 20 reps of each:

SSH
Daisy pickers
Imperial Walkers
Hillbillies
Windmills
Arm circles

Mosey to grass closer to the school at the start of the 400m loop
Butt kicks in place
High knees in place
Hip flexor stretch (similar to runner pose)
Lying hamstring
Low back (on back with knees to chest)

THA-THANG:
Combo mile:

  • 400 meter loop
  • 25 Merkins
  • 400 meter loop
  • 25 Plank Jacks
  • 400 meter loop
  • 25 Carolina Dry Docks
  • 400 meter loop
  • 25 Mountain climbers
    (1 extra loop for some of the more motivated guys)

MARY:
Crunches
Freddy Mercuries
J Lo’s
Boat canoe

COUNT-OFF & NAME-O-RAMA
10 PAX (no FNG’s) Rabbitt, Homie, Warden, Gepetto, Gus, Photoshop, Tomb Raider, Pop Tart, Searcy, Big Top

CIRCLE OF TRUST/BOM:
Today’s workout was a different pace than most F3 workouts.  It was slower, it not as intense, it was not as hard as a usual F3 workout.  Today was planned to be an active recovery workout.  Sometimes in life we need to change the pace also.  You can’t go at top speed everyday and be your best.  Sometimes you need to slow down and have recovery days or transition days.  Today was a transition day for me.  I am still sore from the Iron Pax Challenge last Friday and I know that I need lighter exercise days to help me recover so I can do the Iron Pax Challenge coming up this Friday.

ANNOUNCEMENTS:
Iron Pax Challenge is ongoing.  Even if you are not signed up and have not participated you could still come out and do the IPC workout on Friday at the Berm.

1 rep, 2 reps, 3 reps, 2 reps, 1 rep

THE SCENE: Humid enough to get me sweating biking to the AO. Quiet otherwise at the Berm.
F3 WELCOME & DISCLAIMER:  Disclaimed.

WARM-O-RAMA:  SSHs x 50 IC.
THA-THANG:   Mosey’d over to the lacrosse field where YHC had set up 6 flagged lines spaced roughly 5 yds apart.

  • Beginning on the start line PAX sprinted to the first line, performed 1 rep of the prescribed exercise.
  • Sprinting to the 2nd line, performed 2 reps of the same exercise.
  • Sprinting to the 3rd line, performed 3 reps of the exercise.
  • Sprinting to the 4rth line, performed 2 reps of the exercise.
  • Sprinting to the 5th line, performed 1 reps of the exercise.
  • Sprint back to start line.  Rinse and Repeat with a different exercise.
  • Total of 9 reps.

Exercises (10) per round:  Burpees, Jump Junges (2=1), Merkins, Mt. Climbers (2=1), Carolina Dry Docks, 180 Jump Squats, Hand Release Merkins, Bobby Hurleys, Shoulder Taps, High Jumps.

Total Rounds completed = 4.  36 reps of each exercise.

MARY:   Boat canoe, American Hammer x 25 IC, Super man, J-Lo x 25 IC
COUNT-OFF & NAME-O-RAMA:  4 PAX (1 FNG*); Snookie, Beauty Shop, Charmer (FNG),  Tomb Raider
CIRCLE OF TRUST/BOM:   Frustration.

Take care not to allow your frustration to turn to anger.  A vicious cycle that traps us all from time to time.  I feel into it myself the night prior with my 2.0 ‘helping’ with math homework.  Take the time to break off the engagement, regroup, and refocus.

MOLESKIN:  low reps, short sprints, continuous movement keeps your heart rate up.  FNG had to leave early for the 2nd day in a row.  Suggested names if he would ever complete were: Ground Hog Day, Purgatory, Limbo, or Eternal FNG.  Gus names him Charmer the next day.

Snookie announced his engagment.  She said yes!! Congrats brother!!
ANNOUNCEMENTS:
Lock into a Shield lock.  Sign up for Whetstone.

Two Years Since

THE SCENE: What a scene! It’s definitely still Summer.

Two years ago today, I showed up to my first F3 workout at Sea Isle Elementary. I saw no cars as I approached the school. Upon passing the school and turning around, I saw a truck pull around back, so I followed. What I saw was a dozen or so men standing around in a dark parking lot in the middle of a tropical depression.

Irma had made landfall as a Category 3 hurricane in Southern Florida, then slowly churned through the state, into Georgia, across Alabama (hurricanes really DO hit Birmingham), and finally into West Tennessee. 

Around the same time Irma was making landfall, my friend Jared told me about a new workout group in Memphis. Our mutual friend Rob (AKA Granola) had been and told Jared about it. My fitness had been very inconsistent. I’d run or lift for a couple months, then stop. Ride a bike for a few months, then stop. I never really enjoyed any of it. Group fitness did not appeal to me, but nothing else was working. As an introvert, I had some apprehension about showing up in a dark parking lot, in steady rain, with a bunch of strangers. Jared had promised to be there, and indeed, he was, along with two other new guys. I got out, joined the circle, and tried to do what the Q said to do.

Today’s workout was heavily inspired by that workout, which happened to be Four Eyes’ VQ. I added some things, because we’re all a bit fitter these days, and I left some things out, because the ankle scratchers are still the worst. You can read more about that day here: https://f3memphis.com/a-virgin-q-in-whats-left-of-irma

F3 WELCOME & DISCLAIMER: Given

WARM-O-RAMA:
During the Disclaimer, YHC noticed Four Eyes’ shoes were untied. YHC instructed Fourest to tie them while we all held plank. Once the shoes were tied, we took a quick mosey to the Sea Isle Elementary rear parking lot, where it all began. 

Toms: “You meticulously researched the original backblast, didn’t you?”
YHC: “You know it.”

SSH x20
Imperial Walkers x16
Windmill x10
Cotton Daisy Pickers x10
Four Eyes did “Split Straddle Hops”, but I don’t know what those are, so we skipped them!

MOSEY TO THE PLAYGROUND!!!!

Just as we were approaching the playground, one of Memphis’ Finest was checking out the area. At first, I assumed we’d been reported for being on the school lot. We’d been kicked out of there in the past, but that seemed like an awfully quick response time. He was shining his flashlight around. YHC and Photoshop approached him. 

Officer: “Have you seen a man and woman walking around?”
Photoshop: “No.”
YHC: “No, just a single female dog-walker.” 
Officer: “Alright, if you do, give us a call. Sorry to bother you all.”
YHC: “Sure thing, no problem.”

Such a gentleman. Even apologized for interrupting my weinke!

THA-THANG:
Partner up! Snookie and I teamed up (half of the 9/12 quadruplets). I don’t know how he did at this routine last time, but I know I sucked at it. Today, we knocked it out! 

B-O-M-B-S
Partner 1 started on exercises. Partner 2 ran to the dog park fence (RIP baseball!), executed a single star jump (shouting “I’m a star!”), and ran back. 
Burpees: 50
Overhead Claps (holding Al Gore): 100
Merkins: 150
Big Boy Sit-ups: 200
Squats: 250

During the merkins, a couple was approaching on the track. They had a dog or two. They never passed us. The Officer didn’t say anything about a dog, so we assumed it was not the fugitives.

There was some chatter about teeth brushing. I don’t know what that’s about. Everyone brushes their teeth!

Flutter kick until all-in. 

Next up, P1 executed 5 burpee box jumps (burpee in front of a bench, then jump onto the bench) while P2 flutter kicked. Flip-flop for 4 rounds total.

Mosey back to the shovel flag. Around halfway, we stopped for some shoulder taps.

Shoestring (I think): “No one does these anymore.”

MARY:
Alternated Carolina Dry Docks and wall sits. 
10 CCD, wall sit, 10 Overhead Claps
9 CCD, wall sit, 9 Moroccan Night Clubs
8 CCD, wall sit, 8 OHC?
7 CCD, wall sit, 15 Cherry Pickers (7 is too few!) (insert obligatory complaints about patterns from Gus)
6 CCD, wall sit, 16 Cherry Pickers to 0615

COUNT-OFF & NAME-O-RAMA
16 PAX, one Irish Goodbye

CIRCLE OF TRUST/BOM:
Sua Sponte Leadership – This is when a man leads “of his own accord.”

From the Q Source: “In F3, a Sua Sponte Leader is a man who has been freed to Lead. He is a Leader who exercises Individual Initiative (I2) by taking action in furtherance of his Group’s Articulated Purpose without specific instructions. He initiates Movement toward Advantage for his Group in the absence of explicit authority because he is that rare man who will Lead with or without another Leader to direct him. He is That Somebody.”

Are you That Somebody? There are plenty of opportunities to lead that way in F3. Are you leading that way at home – in your marriage, in your parenting? Are you leading that way at work? In your community? Stop waiting for orders and get to work.

We balled up, offered thanks to the Sky Q, and asked his blessing on our day. 

MOLESKIN:
During my first workout, I could barely get through the BOMBS routine. I was partnered with Jared (two FNGs should never be partnered together!), and he definitely did 75% of the reps. I don’t remember doing any burpee box jumps, so I assume I was just laying on the ground hoping to die. I didn’t, and in the COT, Jared was trying to get me named Bean Counter. When I said I was from Martin, Gus or Bruce or both suggested Soybean. Jared named himself Phat Pat somehow. Snookie got named Snookie cause he’s from Jersey. The other FNG was named Way Way Back because of station wagon road trips, I think. 

At F3, I’ve found what I was looking for in consistent fitness – the workouts are usually fun and the accountability keeps me posting. What I didn’t know about myself two years ago was how isolated I was from meaningful male relationships. Most of my best friends are men I’ve met in F3 in the last two years and the number of men I’m in relationship with has grown massively. That’s what really keeps me engaged and it’s been a huge encouragement for my life in general.

Today was fun. I enjoyed the company and the mumblechatter. Thanks to Photoshop for bringing coffee and doughnuts. Thanks for showing up. Keep posting!

ANNOUNCEMENTS:
VAPE tonight. VAPE forever!

Well, there goes my workout…

THE SCENE: Pleasant.  If it were July.  In the Serengeti.  But it’s not.
F3 WELCOME & DISCLAIMER- given twice 
WARM-O-RAMA:

  • SSH x30 IC
  • Arm circles forward x10, backwards x10 IC
  • Michael Phelps x10 IC
  • Windmills x10 IC

THA-THANG:
While we are still in the dog days of summer, might as well keep up those beach bods.  So arms and abs…  But start with a little cardio-

1 mile Indian Run around the track

Finish up and go to get CMUs… only they are gone.  All of them.  Somebody must have had a lot of dead bodies they needed to stay at the bottom of a lake.  Or maybe the city took them out of their park, probably a better explanation.  So that shot the rest of my CMU based workout.  But not to worry, F3 is more prepared than the Boy Scouts.  So with ruck weights and random CMUs in trunks (for those emergency CMU situations… like this one… it’s a real thing), we got enough to continue almost as planned.

On with the show!

Partner up for a Mini Dora

  • 50 CMU overhead press.  Do a set of 5 while partner holds CMU straight out, then switch
  • 100 CMU curls.  Set of 10 while partner holds CMU at 90 degrees, then switch
  • 150 CMU chest press.  Set of 15 while partner holds legs 6″ off ground, then switch

Big Dora- one partner performed exercises while other partner moseyed with CMU about 50 yards and back

  • 100 BBSU
  • 200 Shoulder taps (2 is 1)
  • 300 American Hammers (1 is 1)

MARY:
Flutter kick for 1 minute until 0615

COUNT-OFF & NAME-O-RAMA
Ups (QIC), Tomb Raider, Gus, Gepetto, Pop Tart, Warden, Photoshop

Irish Goodbye- Farmer, and 1 FNG (not named because he left early)

CIRCLE OF TRUST/BOM:

Romans 5:1-5

We all struggle and suffer at times in our lives.  The Bible says several times we should “rejoice” in our suffering, not because we should enjoy it or that it’s fun, but some good can come from it.  In this passage it mentions perseverance and hope.  Going through one difficult period allows us to better handle the next one (which will come), or maybe help someone else through their tough times.  Pax encouraged to support those who are struggling.

MOLESKIN:
Huge TClaps to those who saved my bacon with the magical disappearing CMUs.

YHC suggestions for our our no-name FNG who left- Voldemort (he who shall not be named), or Red (“Why do they call you Red?” “Maybe it’s because I’m Irish”…. Name the movie…)

Mod Mile

F3 MEMPHIS – 29 August 2019

THE SCENE:

AO: Bermuda Triangle “The Berm”

QIC: Geppetto

Conditions: 67°, 81% Humidity, a very slight hint of briskness in the air, as always, a perfect morning for a beatdown.

F3 WELCOME & DISCLAIMER

Appropriately Welcomed and Disclaimed

WARM-O-RAMA:

  • 1 Lap around Building
  • SSH IC X 20
  • Daisy Pickers IC X 10
  • Windmills IC X 10
  • 8-Count Body Builder IC X 8

THA-THANG:

Modified EMOM Mile (Run ¼ Mile, do 1x exercise circuit, repeat every ¼ mile, upon completion of the mile, repeat the circuit 2x)

  • 10 Merkins
  • 10 Tuck Jumps
  • 10 Jumping Lunges
  • 10 Burpees

Squat Circuit Pyramid: 1st Rd – 10, 2nd Rd – 9, 3rd Rd 8, etc

  • 10 Regular Squats
  • 10 Squat Jumps
  • 10 Tiptoe Squats

MARY:

  • Big Boy Sit-ups IC x 20
  • Hello Dolly’s IC x 20
  • Freddy Mercury’s IC x 10
  • Flutter Kicks IC x 10

COUNT-OFF & NAME-O-RAMA

8 (no FNGs), Tomb Raider, Snookie, Gus, Lipton, Yard Sale, Little John, Malco, (QIC) Geppetto

CIRCLE OF TRUST/BOM:

Current thoughts on Isaiah 26:3, after some recent readings and a sermon on the topic:

Isaiah 26:3 Thou wilt keep him in perfect peace, whose mind is stayed on thee: because he trusteth in thee.

A little deeper dive into the well-known verse looks at “perfect peace”, which in the Hebrew language is actually “Peace Peace”. The Hebrew language uses saying a word multiple times as a way to emphasize it. The other word I dove into is “stayed”, which intends to convey “leaning on, resting on, being supported, sustained”. So, my encouragement to myself and others is to experience the shalom that we all desire, and to get there by leaning, resting, etc on God. That implies spending great amounts of time with God.

MOLESKIN:

It is always nice to be in the gloom with the brothers. It’s been awhile since I Q’ed a workout, so there were some commands that were out of order. Nothing but love (or silent disdain) from the PAX. Command order was restored before the warmup was over. There were some complaints about lack of creativity, and the jumping lunges did start burning. I didn’t feel sorry for them though, just added a few jump squats.

ANNOUNCEMENTS:

None

Bears, Beets, Battlestar Galactica… No wait, Berm, Block, Bear-crawl, Blaster

THE SCENE: Pleasant temperature with high levels of H20 in the air. Kept everyone hydrated thankfully.
F3 WELCOME & DISCLAIMER Fully disclaimed
WARM-O-RAMA:

SSHx15 IC, Daisy Pickers x 10 IC, Squats x 10 IC, Shoulder complex stolen from Gus to get the shoulders warmed up for the cruelty to come.
THA-THANG:
Variation on Doracides:

  • Partnered up and grabbed 1 CMU per group. Mosey 1/4mile to the Berm or “Hillock” as Photoshop calls it, trading out carrying CMU with partner on the way. This was all the long distance running done for the day. Some men were happy but soon regretted it when the workout began… myself included. The Merkin mile doesn’t sound so bad after today.
  • Upon arrival we warmed up with 3 rounds of Blasters? (suicide runs). To clarify, we started about 5yds from the bottom of the berm and proceeded to sprint 5yds to the bottom of the berm, back, 10yds to the top of the berm, back, and 15yds over and down the backside of the berm and back to the start. This counted as 1 round. Meanwhile, partner PAX holds CMU straight out in front or above head until the runner returns. This was not only to warm up, but also to allow PAX to understand where each stopping point was located for future reference.
  • Once completed we began the real workout, a variation on the Doracide. PAX 1 would do bear crawl suicides over the berm while PAX 2 completed specified reps. As partnered teams PAX completed 100 thrusters w/ CMU, 200 LBC’s w/ CMU, and 300 Bicep Curls w/CMU. PAX were to face forward the entire bear crawl, which meant bear crawling backwards up the berm. Burned the glutes more than expected.
  • Mosey back to the parking lot (Thanks to my partner Puddle Jumper for the Irish Goodbye, left me to carry the CMU all the way back alone)
  • We arrived back at approximately 0613

MARY:
Only 2 minutes to spare so we did a minute of Flutter Kicks and a minute of Planks

COUNT-OFF & NAME-O-RAMA
14 PAX (1 Irish Goodbye – Puddle Jumper, 1 Willy Loman – Wilson from Cleveland) Laettner, Mayberry, Photoshop, Tomb Raider, Beauty Shop, Flatland, Snookie, Lipton, Decoy, Yardsale, UPS, Big Combo (VQ)
CIRCLE OF TRUST/BOM:
1 Timothy 4:8 “Physical training is good, but training for godliness is much better, promising benefits in this life and in the life to come”

We are taking care of our health and training physically, but we need to put just as much effort into our spiritual and mental lives as well. Those matter more in the long run and will benefit how we treat our families and those around us.

MOLESKIN:
Really enjoyed my VQ. Excited to see 14 guys show up and crush the workout. Ready to Q again!
ANNOUNCEMENTS:
9/2 is Labor day, bring 1-5 FNG each! Let’s grow this community!

9/6 is first official Iron PAX workout. Berm will have Iron PAX workouts every Friday from 0530-0615. SHOW UP

Going Metric!

THE SCENE: 25°C and muggy but it’s been worse
F3 WELCOME & DISCLAIMER: Work hard, don’t die
WARM-O-RAMA:

SSH (IC) X 10*
Imperial Walker (IC) X 10*
Hillbilly (IC) X 10*
Daisy picker (IC) X 10*
*sets of 10s today for the metric system

THA-THANG:
Intro to the Burpometer (Metric version of the Merkin Mile). 1 km and 100 Burpees.

  • Mosey 100M and do 10 burpees
  • Mosey 100M and do 10 burpees – you already use the metric system (weapons, film, protein grams, “clicks” in the military)
  • Mosey 100M and do 10 burpees – 0°-100° ice-water-gas (makes much more sense than 32°-212°)
  • Mosey 100M and do 10 burpees – it’s easy to remember “30’s warm, 20’s nice, 10 is cold and 0 is ice”
  • Mosey 100M and do 10 burpees – it’s objective (one ten-millionth of the distance from the North Pole to the equator as it passed along a meridian of Paris (don’t worry, we like French things: wine, food, etc)) not subjective, like a foot 
  • Mosey 100M and do 10 burpees – a monk created the system, Napoleon spread it, the US is the only industrialized nation to use it (Myanmar, Libera, also)
  • Mosey 100M and do 10 burpees – Officially adopted as an approved system for measurement by the U.S. in? Searcy: the 60’s? Correct. 1866 (one less burpee for you (he did it anyway to get to 100) we’ve done 60 burpees, how many meters have we run? Hot n Ready: 600 meters!, much easier to convert centimeters and meters than inches, feet and yards
  • Mosey 100M and do 10 burpees – sometimes we resist something good because we are used to doing things another way. we need to be open to truth we don’t understand
  • Mosey 100M and do 10 burpees – The Treaty of the Meter (1875) led by TC Mendenhall (memphis? maybe? maybe not)
  • Mosey 100M and do 10 burpees – some push back against the metric system saying it is un-American. We use it all the time. Heard before: Two kinds of countries; those that use the metric system and those that put a man on the moon. (Not so fast! what system does NASA use?!)
  • Hit the Gym for “10’s” Pull-ups and dips – a guy asked if we were the Cinderblock Guys, i said more like Cinderella.
  • Mosey another kilometer, back around the track and over some grass to Endex

MARY:
No time
COUNT-OFF & NAME-O-RAMA
6 (0) MUDPANTS (Q) , Searcy, Lipton, Hot N Ready, Feta, Black Widow (Nashville) (Despite the growing tension between Memphis and Nashville, Black Widow was welcomed and bit no one. He did say: Memphis is legendary! (Aye sir!, Aye!)
CIRCLE OF TRUST/BOM:
Your measurement system in life is not as important to be open to new ways of being. God’s truth is eternal but how we interpret it is influenced by our ethnicity, culture, heritage, age, etc. Being open to others allows us to learn about ourselves and them creating a society where we can confidently express what we believe to be absolutely true, but also challenges us to be humble about what we do not know. Find what is essential to you and hold fast. Hold the non-essentials of life with an open hand. Augustin said: Unity in the essentials, Diversity in the Non-essentials, Charity in all.

Praises were offered for an unborn child, for the slight dip in temperature and for some of the little things that would be big if we did not have them: a bed, a car, water, etc.

MOLESKIN:
Should have made the dips be Merkins to make it harder.
ANNOUNCEMENTS:
Berm Anniversary tomorrow. 

Merkin Mile with Antics

THE SCENE:  It was not raining and that was enough.

F3 WELCOME & DISCLAIMER: Given

WARM-O-RAMA:
SSH x 25, IW x 20, Hillbillies x 15, Daisy Pickers x 15, Forward Arm Circles x 15, Reverse Arm Circles x 15

THA-THANG:
Mosey to 1 mile path.
Complete 1 loop of the walking path performing 1 set of each exercise approximately every 0.20 mile.

  • Merkins x 20
  • Big Boy Situps x 15

Antics: Add some Bear Crawl and some Crab Walk to the run just for fun. Throw in 1 bonus set of Merkins and Big Boy Situps because we did so well.

MARY:

  • Freddy Mercuries x 20
  • LBC’s x 20
  • Daisy Pickers x 15
  • Two minutes of plank rotating between high plank, low plank and shoulder taps to help the time go by.

COUNT-OFF & NAME-O-RAMA
Upgrade, Photoshop, Snookie, Pop Tart, Mudpants, Big Top, FNG – Decoy

CIRCLE OF TRUST/BOM:
Patience and listening. To be effective at either one you probably need both.  For me its not always that obvious.  I am trying to exercise more patience and I have recently discovered that to do I need to improve in listening also.

MOLESKIN:
Next time we need to get two laps around the park in, and carry 1 CMU with us just to make it interesting (credit to Photoshop for mentioning CMU’s but not in that way).

Sweat* 16’s

THE SCENE: Highly recommend getting to an AO early before the ruckus of mumblechatter interrupts the gloom.  You get to stargaze and think about stretching and hydrating.  Especially pleasant with a full moon perched on the horizon in mid-70 degree temps.
F3 WELCOME & DISCLAIMER:   doubled  down for the benefit of a few tardy PAX.  Oh crap, the sudden appearance of Mayberry after Warm-o-Rama prevented his disclaiming.  Mayberry, I am not a professional, you are not paying to be here, modify as needed.  Done.   Its documented now and counts.

WARM-O-RAMA:  Smurf jacks x 16 IC, Windmills x 16 IC, Hand release Merkins x 16 IC, Monkey Humpers x 16 IC, 180 Jump Squats x 16 IC, Balls to the Wall x 1 minute w/ Inverted Vertical Merkins
THA-THANG:
Quick mosey to the ‘gym’.  Partner work with pull up bars.  Partner 1 grabbed high bar.  Partner 2 got in plank position underneath and grabbed Partner 1’s ankles.  Partner 2 held dangling ankles of 1 while using core to elevate from ground.  Held as long as possible then switch.

2nd iteration; same as above with Partner 2 doing Mt. Climbers.

Alternating Ankle tap Burpees x 16 IC, Dips x 16 IC 

1/4 mile jog to the ‘hillock’.  16 rounds of  crab walk/bear crawl up and down the hillock.  Modified from crab walk uphill and bear crawl down to vice versa.

1/4 mile jog back to the gym.   Hill sprints up to the CMU area x 2.

MARY:   No ladies in F3.  They have FiA.
COUNT-OFF & NAME-O-RAMA
8 PAX, 0 FNGs;  Harbaugh, Bullwinkle, Mayberry, Hot N’Ready, Snookie, Little John, Lipton, Tomb Raider
CIRCLE OF TRUST/BOM:
M and I celebrate 16 yrs of marriage tomorrow.  

Love is a decision not a feeling.  Decide to be with the one and reject the many, each day.  Very thankful for 16 yrs with the love of my life.  Accelerate your relationship with your M via 1st accelerating your relationship with your Creator.  Encourage, support, and push your M to grow in her relationship with her Creator.  As you both grow in your 3rd F, you will also become closer.  

Remember, your M is hearing the same lies and even more lies from the oppressor as you are on a day to day basis.  Speak truth into her life and serve her sacrificially.  

Lots of divorce going on the past two weeks. Praying for miracles but put in the work as a leader of your M and ask the Maker to form you into a better husband.  

The problem with your marriage is you.  Own it, surrender, fix it with help from God and friends, and she will respond to radical life change like a bug attracted to a bug zapper (with God’s heart changing help).  

MOLESKIN:
Walk out with hands away from the wall to a 45 or greater angle for Inverted ‘declined’ Merkins.  

Partner Ankle Hold Plank Hangs have potential but need some help.  Harbaugh and Bullwinkle’s technique was the best as they stuck their head between the ankles wrapping their arms around the hanging partner’s feet.  From this position they were able to hold plank and perform Mt. Climbers.

Lined up for a 3rd Hill Sprint and tricked PAX by moseying back to the flag.  It’s good to push us to our breaking point mentally and physically then add a psychological reprieve from time to time.  

ANNOUNCEMENTS:   Prayer requests for Justin’s surgery (Snookie’s friend) and Andrew’s surgery (Little John’s 2.0).  Prayers for all the PAX and friends of PAX going through a divorce currently, may God show us a miracle through healed relationships.  

Anniversary workout this Saturday 7-8.  Help Meter Maid move furniture immediately following.  

We Actually Workout?

I learned of the concept of F3 from Slicnut, aka Escobar, during my time as he was discipling me. We both wanted to workout and have some accountability. He learned of the workout from Proton in East TN. We started doing bootleg workouts that were not technically F3.  Then Gusbus came into the picture. I knew him from church youth group and was happy to reconnect (until he started talking sass).  From that point on, the inevitable “official” launch was coming. 

Through the last 2 years, I have gotten stronger. Heck the first F is FITNESS. These men push me, encourage me, but most importantly give great banter to get through these dumb things we do. It is fun to watch the transformation of the guys who started out in really bad shape to become hard workers who keep pushing. These men are encouraging and want to see you transform.  Fitness is great, but that’s not why I wake up early to do stupid stuff with this group of men.

The second F is Fellowship.  We are in a time that men don’t have many friends. Sure they may talk to coworkers or their significant other’s friends, but we don’t have our core. As we get older, our closest friends move all over the country. We are still close, but we still need a group of guys that we can connect with locally.  The camaraderie is great and gives a chance for us all to connect. Whether it is exercise, sports, life’s struggles, etc., they want to push you personally. They will be the first one’s to LISTEN, which is way more important than trying to solve problems. It is comforting to know that there is at least one guy who has been in a similar situation. They can lend an ear, talk about their experiences, or even partner you up with someone who can really relate to you. We come from all kinds of backgrounds. These men have been great encouragers and supporters of Emily and I through quitting my job to go back to school, go through the adoption process, and now have a job again. They have touched us by showing up to fundraisers, reaching out and giving an encouraging word.  They don’t realize they say what you need to hear, when you need the encouragement. The group has helped me let go of some pride issues to know it’s okay for others to help or be there for you. 

The 3rd F is Faith. While it is not a solely Christian organization, these men have pushed me in my walk with the Lord. Even if they are not Christians, they can help pose questions to make you think. Faith in this sense means that something out there is bigger than you. We must know that while we are High Impact Men, we have to focus on what gives us purpose. The projects these groups have done and allowed me to be involved in are great. We are willing to help strangers and our own group. We don’t care about race, status, or political affiliation. 

So as the 2 year anniversary is here this coming Saturday. I plead for the men of Memphis to come and see what it is all about. Sure, workout and get better. But really come for the friendships with these strangers that turn to brothers. This group of guys are willing to sacrifice to help you get better in all facets. 

No man left behind, no man left where they started. 

 

Blake Mashour

30

Billy Blanks