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

Free for all men

THE SCENE: 80 degrees and muggy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH x10 IC
Daisy Pickers x10 IC
THA-THANG:
Headed west to check out the new section of paved trail that’s been cut through recently. 
Every 1/3 mile or so we stopped for some exercises
25 Merkins 
25 Squats 
25 BBSUs
After observing several bridges on the way out, we decided to sprint all bridges coming home. An excellent choice – all PAX agreed. 
25 Merkins
25 Step-ups
25 Squats
Since Watchita is leaving us, he was offered the opportunity to spare us our final exercise if he could name all 5 core principles. He left out “free for all men”
10 Burpees

COUNT-OFF & NAME-O-RAMA
7 PAX (1 FNG who Irish Goodbyed)
CIRCLE OF TRUST/BOM:
Ecclesiastes 3:1-8 – a time for everything
MOLESKIN:
Sprints make a tremendous difference in the difficulty level of a running workout. It’s fun to run together and get better. Great mumblechatter today. 
ANNOUNCEMENTS:
Anniversary this Saturday. Great week to 345. 

I got the 6.

THE SCENE: Green Mile; damp

F3 WELCOME & DISCLAIMER: 

WARM-O-RAMA:

  • SSH x 12 IC
  • SSH x 12 IC
  • THA-THANG:
    Run 3.89 something miles.
  • Before starting the running PAX performed 10 Hand-Release Burpees (HRB) OYO.
  • Run 1st Mile. Al Gore until all in. PAX performed 10 HRB OYO.
  • Repeat after each Mile.

MARY:
Nope

COUNT-OFF & NAME-O-RAMA:
13; Stephen King, Pirtle, Speaker, Ricky Bobby, Watchita, Billy Blanks, Pops, Laettner and O Positive (YHC). Add: Ruckers: Nature Boy, Soybean, Snowman and Shoestring.

CIRCLE OF TRUST/BOM:
TEAMWORK

Who’s got the 6? Last night, the Astros defeated the Mariners in MLB for their 12th No-Hitter in franchise history.  Took 4 pitchers to get the job done. And they did. Team celebrated like they won the World Series.

Really put in perspective ‘are we that enthusiastic when the 6 needs to be covered?’ Are we that enthusiastic to do our part and celebrate the TEAM win? Or are we inclined to be focused just on our job, pace, time, effort? TEAM wins are just that. TEAM wins. Not solo flights. It takes a village sometimes. This morning was no different. Better together. F3-Memphis.

MOLESKIN:
This day is one of my highlights of the week. Great to see F3-Ruckers on the trail this morning.

ANNOUNCEMENTS:
Farmer gave his life to the Lord today at 9:30am. Praise God.

*See: Pre-blast

Alternating Blitzkrieg Miles

THE SCENE: Pleasant, but this is a relative term. My perspective in using ‘pleasant’ comes from 100% humidity and 95.  Even the pre-runners were sweating though not breathing heavy.

F3 WELCOME & DISCLAIMER:  Welcomed everyone, no females to chase away, I’m not a professional, a few shoelaces left untied but I’m not responsible for other’s equipment nor did I wish to interfere with their lacing preferences.

WARM-O-RAMA:  concentrated stretching, legs, hammies, and shoulders utilizing a track cadence (odds/evens) that I/we kept butchering.  More concentration on the cadence count than the stretching.

THA-THANG:
mile circuit laps around the pond.  Alternating Blitzkrieg miles consists of a normal mile run followed up by a mile of segmented sprints.  Each PAX counted off and took turns picking the distance of the sprints by eyeing up landmarks for the finish line.  Short sprints = short recovery time.  Longer sprints = longer recovery time.  Rule:  PAX had to see the landmark/finish.

1st mile: conversational pace.  2nd mile:  short distance sprints.  3rd mile: conversational pace.  4th mile:  didn’t get to it.

MARY:
None, though a sprinkling of half ass planks while waiting on the 6 were had.

COUNT-OFF & NAME-O-RAMA
14 PAX, 1 2.0 (Super Mario),  Gus, Pops, Orange Julius, Billy Blanks, Chyna, O Positive, Speedy, Speaker, Laettner, Patches, Sparky, Farmer, Nature Boy, Tomb Raider
CIRCLE OF TRUST/BOM:
Chaos.

In the chaos are faith is stretched and opportunities for growth abound.  Though we don’t wish for chaos, chaos finds us unexpectedly.  How we respond tells us a lot about our faith.  Is our faith professed only? or is it taking root in our heart?  Let go, surrender to God, be humbled by our lack of ‘control’, and grow.

Chaos moments for QIC this past week include:  rushing M to the hospital who was very sick and gave birth to our daughter, losing Super Mario for an hour on the Shelby Farm trails, blowing a tire en route to the Green Mile 30 minutes prior to start.

MOLESKIN:
Haven’t run in awhile and it felt good in the way it does when its over.  There’s nothing quite like sprints to make me want to splash.

The Blitzkrieg mile broke down into disorganization due to the PAX rebelling and/or my lack of clear instruction.  As a result there were; sprinting for longer longer distances to some fabled landmark in the PAX’s minds eye, jogging in between sprints instead of recovery time, and an odd set of merkins thrown in there?  Hah.  Freed to QIC I guess.

ANNOUNCEMENTS:
Prayers for OP’s brother Frank.  May God break him down and build him back up, as for us all.

New Trail & 10 Mile “prerun”

THE SCENE: Warm, Muggy
F3 WELCOME & DISCLAIMER
Done. Done.

WARM-O-RAMA:
10 x Daisy Pickers IC
Knee Pulls
Stretch OYO

THA-THANG:
One classic Green Mile loop to make sure no one came late. Then explored the new trail. Took it to trail end, and headed to Endex.
It was exactly 4 miles. As if I planned it. I didn’t.

MARY:
NA

COUNT-OFF & NAME-O-RAMA
5 PAX (O Positive, Sparky, Speaker, Nature Boy, Watchita)

CIRCLE OF TRUST/BOM:
It’s been said plenty, but can’t be said enough. Cherish the moments with your M and 2.0. Put you phones down, have real conversations with your M.

MOLESKIN:
Just a causal 14 miles for OP, Sparky, Speaker and Nature Boy.  Let me know when you guys need a pacer for your next half marathon, I’m good for the last 4 miles!

Use your blinker and mind your business

THE SCENE: Lovely
F3 WELCOME & DISCLAIMER—-
WARM-O-RAMA:

ssh, quick 90×3 warm up
THA-THANG:
We covered a lot of ground looping through trials, bridges, gavel roads, greenway sections, on top of the old dump and ended with 4 sprints across the pedestrian bridge over the Wolf River.

MARY:
NA
COUNT-OFF & NAME-O-RAMA
Speaker, Nature Boy, Billy Blanks, Slots, OP, U-Rock, Croissant, Farmer, Sparky-Q
CIRCLE OF TRUST/BOM:
New position has me driving from Gtown to downtown daily. 240 is a nightmare and I let it affect my mood the first few weeks.  Now I focus on my driving a block out all the other inconsiderate drivers. If you mind your business and use your blinkers you probably won’t get shot.
MOLESKIN:
The sprints at the end really got the endorphins rolling.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Laps around the pond

THE SCENE: Humid
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH-25 IC, Shoulder press-10 IC
THA-THANG:

Laps around the pond are approximately 1 mile.

4 laps and a lot of squats and monkey humpers

  • 1 lap followed by 10 squats and 10 monkey humpers
  • 1 lap followed by 20 squats and 20 monkey humpers
  • 1 lap followed by 20 squats and 20 monkey humpers
  • Last lap followed by more squats and monkey humpers

MARY:
American Hammer-20 IC
COUNT-OFF & NAME-O-RAMA
8 PAX, Gus, O-Positive, Big City, Billy Blanks, Watchita, Tomb Raider, Napster, and Nature Boy
CIRCLE OF TRUST/BOM:
Deceleration in your fitness, fellowship, and faith. Be careful and reach out to your shield lock for help or other PAX. God Bless.
MOLESKIN:
Good conversation during our run.
ANNOUNCEMENTS:
None.

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

Celebrating Moms by Getting Better

THE SCENE: 58 and overcast…nearly perfect
F3 WELCOME & DISCLAIMER: Done
WARM-O-RAMA:

  • SSH x 20 IC
    • Abe Vigoda x 10 IC
  • Daisy Pickers x 10 IC
    • Mountain Main Poopers

THA-THANG:
Run 2 miles down greenline

AMRAP Merkins for 2 minutes

Run Back

MARY:
AMRAP BBSU for 2 minutes

COUNT-OFF & NAME-O-RAMA
7 PAX – Speaker, Squeegee, Croissant, Big City, Pirtle, O Positive, Bailout

CIRCLE OF TRUST/BOM:
It’s Mother’s Day…Some of you may not have a mother with us anymore.  Whether you do or don’t , I am going to ask you to take a few minutes today and write them and a hand written note.  If you have them with you, get it to them as soon as possible.  If they’ve already left us, still take time today to reflect on them and write a letter to them.  Let them know you appreciate them.

MOLESKIN:
I hate running.
ANNOUNCEMENTS:

Green Mile goodness

THE SCENE: Gorgeous as always
F3 WELCOME & DISCLAIMER

4 miles
3 stops for irkins/dirkins x 15

COUNT-OFF & NAME-O-RAMA
6 PAX
CIRCLE OF TRUST/BOM:
Where are you accelerating? Always be accelerating.
MOLESKIN:
Cujos are a great way to spice up the workout. Never trust a dog named buttercup though.