Ask and ye shall receive

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

WARM-O-RAMA:
SSH x25

Hillbillies x15

Mountain man poopers (just because of the name) x10

Shoulder rolls, forward and backward, x10

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

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

Mosey to soccer field

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

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

Mosey back to startex

MARY:
LBC x20 IC

American Hammer x20 IC

Sweat angels x 20 OYO

Australian sweat angels (flapjack from your 6) x20

Low plank/JLos x15 IC

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

CIRCLE OF TRUST/BOM:

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

MOLESKIN:

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

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

ANNOUNCEMENTS:
None

CIRCUIT WORK

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

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

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

CIRCUIT 1 (10X 60 SECONDS)

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

MOSEY TO THE COUPON STASH, SELECT COUPON

CIRCUIT 2 (5X 60 SECONDS)

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

CIRCUIT 3 (5X 60 SECONDS)

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

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

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

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

A sandbag and some spare change

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

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

  • Curls
  • Overhead Press
  • Squats
  • Irkins

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

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

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

Indian sandbag toss

  • BBSUs
  • Derkins
  • Curls
  • Overhead Press

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

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

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

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

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

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

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

AOQ vs AOQ F3 Trivia Burpee Beatdown

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

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

THA-THANG:

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

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

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

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

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

Question 3: What does AO stand for?

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

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

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

Question 5: What is an Irish Goodbye?

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

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

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

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

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

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

Question 8: What is a sad clown?

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

Question 9: What is the F3 Credo?

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

Final Score: Tomb Raider 5, Lipton 2

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

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

Q-cible

THE SCENE: Bermy gloom

F3 WELCOME & DISCLAIMER:

WARM-O-RAMA:

  • SSH x 13 IC

THANG: 

Mosey to nearby track

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

MARY: 

  • Ain’t got no time for that SMH

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

CIRCLE OF TRUST/BOM:

FAITH

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

1 Peter 2:17

MOLESKIN:

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

We’ll regret it together.

#ISI

Monopoly at the Berm (March 7)

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

Arm circles (x20)

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

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

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

MARY:
2 minutes of Mountain Climbers

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

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

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

BEARLY Below Freezing

THE SCENE: Flippin Cold! 22˚ + 14 MPH winds = 8˚. Saw my fellow INSANELY Dedicated brothers pop out as close to START as possible.

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Welcomed + informed. DP x 20 IC, IW x 30 IC, SSH x 40 IC

THA-THANG:

Mosey to trail.

Indian Run style BEAR Crawls for 2 rounds
Mosey ~.25 mile
Squats x 50 OYO
Mosey ~.25 mile
Merkins x 50 OYO
Mosey ~.25 mile
Monkey Humpers x 50 OYO
Mosey ~ 50 yards
BEAR Crawl uphill ~15 yd
Walk backwards ~15 yd to Coupon area and acquire CMUs
CMUs: Shoulder Press x 50 OYO, Rows x 50 OYO, return CMUs
Mosey to STARTEX
11s – BBS, sprint to opposite curb, Burpees, BEAR Crawl back
(Stopped at 5 BBS due to time)

MARY:
Freddy Mercuries x 30 IC
American Hammers x 30 IC
Wall Sit until time (~2.5 minutes)

COUNT-OFF & NAME-O-RAMA
5 PAX: Bailout, Beauty Shop, Interweb, Judah (interim AOQ), Photoshop (QIC)

CIRCLE OF TRUST/BOM:

Who is King in your life? Who or what dominates your time, your thoughts? Do you find yourself caught up in a cycle of spending time, money and efforts towards things that pull you away from those who need you most? Who or what motivates your action or inaction?
Take a look, a hard look at the things during the day that are pulling you. Stop and pray. Often. Seeking God’s direction. Make sure you’re still on the path. The one that leads to Him.

Prayers:

  1. Tombraider – traveling to Ozarks to camp with students in these crazy temps for Spring Break
  2. Beauty Shop – 2 daughters have flu. Get better, especially for trip at end of week.

MOLESKIN:
Glad I considered Bailout’s suggestion from yesterday to NOT go to the field or any wet areas to do stupid stuff. If we had, Beauty Shop woulda turned and left. Probably Bailout too. I like to do crazy, but like Granola and his shirtless temp tolerance, I have my limits.

ANNOUNCEMENTS:
CRUCIBLE – March 30, TRAIN, TRAIN, TRAIN!

Rucking Dora

THE SCENE: Perfect Gloom…42 degrees and dry
F3 WELCOME & DISCLAIMER:  Done
WARM-O-RAMA: 

SSH x 25 IC
Daisy Pickers x 15 IC
Monkey Humpers x 15 IC
Hillbillies x 15 IC

THA-THANG:
Mosey to Pull Up Bars  with Ruck
Partner Up for Modified Dora
Partner 1 – Exercise
Partner 2 – Ruck/Shuffle to sign and back

Exercises
100 – Pullups or 200 – Rows (2=1)
200 – Squats (With Ruck)
300 – Dips (With Ruck)
200 – LBCs
100 – Merkins

MARY:
Boat Canoe
Box Cutter
ABCs

COUNT-OFF & NAME-O-RAMA
4 PAX (No FNG) – Bailout, Laettner, The Dude, Tomb Raider

CIRCLE OF TRUST/BOM:

In talking with one of my 2.0s about what it is to leave boyhood and become a man, we googled the definition of “A Real Man.”  I was pleasantly surprised to see what Urban Dictionary had to say as their first of many definitions:

A “​real man​” is the what you young folk might call old-fashioned. Chivalry​ is ​not dead​! A real man has manners, is polite, and considerate. He is honest and open and true to himself. He will fight for and defend the people that he loves. He is a hard-worker. He is not spiteful.

He respects women and shows appreciation for all of his blessings. A real man is the provider of the family. He is strong, physically and mentally, and is never too proud to exhibit strong emotion. Once committed, he is faithful to only her.
He does not watch porn or disrespect her in any other way. He helps with ​housework​ and is a role model for his children. A real man knows who he is, what he wants, and is grateful for what he has.

If you are ​25​ and living in your parents ​basement​ you are not ​a real man​.

Words for today…​”BE A REAL MAN!”

MOLESKIN:
Notes to self…1. When shuffling with a ruck…a GR1 with a 45lb plate is not preferred.  2.  When doing squats with a ruck…a GR1 wuth a 45lb plat is not preferred.  3.  When doing dips with a ruck…you get the idea.

This was a great partner workout.  I have committed to doing pullups in every Q as I need to improve.

ANNOUNCEMENTS:
Crucible is coming to the Berm.  Get your mind right and be training.

Wednesdays going forward will have a 4:50 start for a 5k, pre-BC run.

I want a cut of that

THE SCENE: Cool but not cold; moist, but not wet
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Imperial walkers x 20

Hillbillies x 20

Daisy pickers x 20 

Arm circles x 18

Reverse arm circles x 18

SSH x 40

Mosey around building 

THA-THANG:

DORA THE EXPLORA 1, 2, 3, 4 

Partner up into groups of 2. One of you will be running the length of the parking lot, while the other will be doing reps. One that person has completed the lap, they take over reps and continue until the below is complete.

  • 100 Burpees 
  • 200 Mercins 
  • 300 Big Boy Sit-ups 
  • 400 squats 

MARY

N/A

COUNT-OFF & NAME-O-RAMA
8 PAX: Tomb Raider, Laettner, beauty shop, cheesesteak, Gus, Marco gras, Lipton, one and done

CIRCLE OF TRUST/BOM:
For me lately, I have been thinking a lot about rest. Where I am finding my rest, what I have been resting in, etc. I am preparing for a vacation and thinking about how the beach could be “rest”, but that is me looking in the wrong place. Christ is our ultimate source of rest and we need to be looking to Him for our peace.

M-bars and Inverse Row 11’s

THE SCENE: Sping is in the air despite the mid-30’s.  Where is our Gloom?  looking forward to daylight savings?
F3 WELCOME & DISCLAIMER:   Done.

WARM-O-RAMA:
High Knees, OYO.  Butt kicks, OYO.  Balls to the Wall
THA-THANG:
Mosey to the ‘never’ used monkey bars by Sea Isle school and the playground.

  • formed a single line and performed SSHs while one PAX at a time swung bar to bar and got back in line.  x 5 rounds
  • Mosey to the first turn around with low guide rails.  11’s with Merkins and Inverse Rows, bear crawl in between one way.
  • Mosey to second turn around with guide rails.  11’s with Carolina Dry Dock and Inverse Rows, crab walk in between one way.
  • Ran (9/mile pace) back to StartEX

MARY:   ABC’s
COUNT-OFF & NAME-O-RAMA
5 PAX, 0 FNGs;  Beauty Shop, Yardsale, Photoshop, Interweb, Tomb Raider
CIRCLE OF TRUST/BOM:
Love is action.

Love is also a verb for those of us who are believers in Christ.  Love personified is Jesus.    Let your actions reflect your profession (of faith).

Words are more powerful preceded by action.

MOLESKIN:
One of the shortest BC’s ever.  A personal quest to get us all more proficient in pull-ups continued with grip strength and back muscle action.

Its amazing how one can lose all feeling in your fingers yet have it magically return again half way through the workout.  Yes, the ground was still pretty cold for bear/crab crawling.

PAX rebelled (modified) by performing crawl crab immediately.  I found this was MUCH easier after attempting it on the last set.

ANNOUNCEMENTS:
Brew Ruck, April 27th.

Prayer requests for Interweb college decisions, Photoshop’s family health, Beauty Shop’s parents business venture.