Deck of Cards @ The Levee

THE SCENE:  75 degrees, and humid
F3 WELCOME & DISCLAIMER:  Done
WARM-O-RAMA:

20 IC  SSH, 10 IC Daisy Pickers, 10 IC Imperial Walkers, 10 OYO Merkins

THA-THANG:

10 cones placed, every 5 yards.

Deck of Cards: (Ace = 15 burpees, Face Card = 10 Merkins, Deuces “wild” = Partner carry to final cone and back, 3-10 = assigned exercise to the cone matching # on the card, then sprint to end)

(Hearts = Bearcrawl, Clubs = Broad Jump, Spades = Lunge Walk, Diamonds = Sideways Squat Shuffle)  (Eg: 6 of hearts pulled, we bear crawl to the 6th cone, sprint the other 4, etc.)

  • 30 burpees
  • 50 Merkins
  • 125 yards Lunge Walk, 75 yards Sprint
  • 140 yards Broad Jump, 110 yards Sprint
  • 260 yards Sideways Squat Shuffle, 140 yards Sprint
  • 200 yards Bear Crawl, 100 yards Sprint

MARY:
Mosey back to the flag, and flutter kicks until All-In
COUNT-OFF & NAME-O-RAMA
16 PAX – Lochte (VQ), Chastain, Woody, SlicNut, Rainbow Warrior, C-Lo, Fishnet, Pablo, Dial-Up, Watchita, La-Z-Boy, Black Diamond, Escargo, Meter Maid, Pops, Spirit Stick (FNG)
CIRCLE OF TRUST/BOM:
Attack everything in your life (work, to-do lists, “honey-do” lists, F3 workouts) one item at a time. Don’t stress yourself worrying about how many things are on your list, just take care of the first item and move on to the next.
ANNOUNCEMENTS:

Meter  Maid told everyone about the kids summer running program at Houston Levee Park

NO MERkCY at the Levee

THE SCENE:
Perfect day for some hard work.

F3 WELCOME & DISCLAIMER:
Done.

WARM-O-RAMA:

25 IC SSH
25 IC Overhead Claps
25 IC Big Arm Circles
3 Walk downs into a High Plank
Mosey around the parking lot

THA-THANG:
I was honored to be asked to Q at the Levee so I didn’t want to disappoint their muscles and made sure to leave ’em (and myself) good and sore.

30 second plank

10 merkins, 9 merkins, 8 merkins, 7 merkins, 6 merkins, 5 merkins, 4 merkins, 3 merkins, 2 merkins, 1 merkin

1 merkin, 2 merkins, 3 merkins, 4 merkins, 5 merkins 6 merkins, 7 merkins, 8 merkins, 9 merkins, 10 merkins

Mosey around parking lot.

10 irkins, 9 irkins, 8 irkins, 7 irkins, 6 irkins, 5 irkins, 4 irkins, 3 irkins, 2 irkins, 1 irkin

Mosey around parking lot.

10 derkins, 9 derkins, 8 derkins, 6 derkins, 4 derkins, 3 derkins, 2 derkins, 1 derkin

Mosey around parking lot.

10 OYO  hand release merkins

Partnered up and each two PAX did 10 IC High Five Merkins with their partner.

Mosey around parking lot.

10 IC Carolina Dry Docks

Mosey around parking lot.

Finished the morning with 30 OYO Merkins.

MARY:
Supermans
Leg Raises
Dollys

Total :
170 Merkins
110 Derkins
110 Irkins
10 Carolina Dry Docks

COUNT-OFF & NAME-O-RAMA
12 PAX (1 FNG) Anklet, Coach K, Fishnet, Halpert, Hot-N-Ready, Pablo, Raven, Roots, Slicnut, Steinbrenner, La-Z-Boy(FNG) and Carport (QIC)

CIRCLE OF TRUST/BOM:
James 3:1-12 – Taming the Tongue
The tongue can praise and curse and though it’s small, if used incorrectly, can destroy relationships.  YHC encouraged the group to think about controlling their tongue as they left for family and work.

PRAYER REQUESTS:
Prayed for Pablo’s mother/Halpert’s Grandma who is having tests performed and for a two guys that Slicnut knows with brain tumors.

Is this a mental test?

THE SCENE: 64° clear and dewy

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Nothing professional about this except the disclaimer.

WoR
Arm circles x 20
Reverse arm circles x 20
DPs x 20
IWs x 20 IC

THA-THANG:
Demented Diego 1-2-3

Partner 1: Bears n Blocks

Partner 2:
100 – ‘Merkins
150 – Overhead press w/ block
200 – LBC
250 – Block Curls
300 – Bobby Hurleys
350 – Squats w/ Block

Got back earlier than expected so

11s – Burpee, sprint to curb, Merkin, Bear Crawl back, got halfway through 

MARY:
Freddy Mercury x 30
American Hammer x 30
Wall Sit til END (~2min)

COUNT-OFF & NAME-O-RAMA
20 PAX, 0 FNG, 1 IG: Dial-Up, Coach K, Woody, Captain Obviously, SlicNut, Corky, Anklet, Vector, Meter Maid, Black Diamond, Barney, Pronto Pup, Watchita, Fishnet, Rainbow Warrior, Motel 6, Scratch, Roots, Pablo, Photoshop 

CIRCLE OF TRUST/BOM:

Developing Faith

Faith is a muscle that must be developed. While faith is being developed, faith is also improving our character: trustworthiness, self-discipline, tenacity, creativity, loyalty, and boldness. 

I love sports, like basketball, football and soccer. Every champion (or championship team) had to, by faith, develop to their potential. To begin, they had to create the culture of growth and agreement from all aspects that may influence the outcome: Muhammed Ali “I’m the greatest,” Kobe Bryant “I’ll do whatever it takes to win games.” Both these men will treat practice like Game 7 or The Rumble in the Jungle. That’s how you develop the muscle. Match the behaviors and relationships to the desired outcome. This may require moving on from relationships and social settings that do not edify, or agree with your purpose.

Changing behavior to match faith is called agreement. Agreement leads to development.

MOLESKIN:
Thought of these song lyrics post COT:  Lately been down so low, My faith seems to come and go…But you help me see again, This world is not the end…When every day is just another struggle, And every choice is an act of war, Gotta pray, gotta press on, to the prize worth fighting for…The battle rages on but your promise keeps me strong. 

ANNOUNCEMENTS:
Nada.

Putting the BLAZING in Blazing Saddle

TL/DR: AFPT results posted here.

THE SCENE:
As this was my first time at the Blazing Saddle, I rolled in about 30 minutes early to scout out the area.  Today’s THANG was the APFT, and I was hoping to find a nice flat 1-mile stretch for a good out-and-back 2-mile run.  There was good sidewalk going westbound, but only for a half mile and it included a major intersection – no bueno.  Eastbound had plenty of distance and no intersections, but no sidewalk.  We’d have to settle for 8 laps around the high school track – which, in my experience, sucks.

F3 WELCOME & DISCLAIMER:
Affirmative

WARM-O-RAMA:
1/4 mile jog to the track (except we did it in between the Situps and the 2-Mile Run)

THA-THANG:
The Army Physical Fitness Test.

Event 1:  Push-Ups, AMRAP 2 minutes.  (See Soybean’s original APFT backblast for the detailed explanation/instructions that were read to the PAX for all 3 events.)

Event 2:  Sit-Ups, AMRAP 2 minutes.

Event 3:  2-Mile Run.

MARY:
1/4 mile jog back to the Shovel Flag

COUNT-OFF & NAME-O-RAMA
11: Billy Blanks, Chastain, Choker, Dawson, Flipper, Halpert, Lochte, Speaker, U-Rock, Webelo, Woody

CIRCLE OF TRUST/BOM:
The point of taking the APFT is not to compare yourself against the next guy.  The point is to compare yourself against yourself; to see the progress you’re making as you Accelerate your King.  Post regularly.  Push yourself.  Let’s get stronger together.

MOLESKIN:
The Blazing Saddle PAX have been doing work!  They killed the APFT – there was not a single run time over 15:30.  TCLAPS!

ANNOUNCEMENTS:
Memorial Day convergence on… Memorial Day.

Block work at The Saddle

  • THE SCENE: Perfect
    F3 WELCOME & DISCLAIMER
    WARM-O-RAMA:
  • SSH-50 IC
  • Shoulder Press-20 IC
  • Slow Daisey Pickers-15 IC
  • Ascending Curb Crawl with Merkins 1-10

THA-THANG:
CMU Work

  • Shoulder Press-10, Overhead Squat-10, Curls-10, run to the end of the lot and back and hold plank
  • Merkins-10, Flutter Kicks-10, Burpees-10, run to the end of the lot and back and hold plank
  • Mountain Climbers-10, BBS-10, American Hammer-10, run to the end of the lot and back and hold plank
  • Indian run with PAX performing 5 Burpees and then catching up to the pack
  • Bear Crawl CMU drag to the flag then do 25 Merkins and drag the CMU back
  • Hold CMU above head and walk to the flag then do 10 Burpees and walk back
  • Lunge walk with CMU to flag then do 25 squats and lunge walk back

MARY:
LBC-30 IC
COUNT-OFF & NAME-O-RAMA
14 PAX, Woody, Speaker, Meter Maid, Weblo, Shoestring, Nature Boy, Pops, Kudzu, Watchita, Hot-n-ready, Cheesesteak, Billy Blanks, Flipper, U-rock
CIRCLE OF TRUST/BOM:
Life can be difficult! Accelerate in your faith and your relationships.
MOLESKIN:
Lots of good mumblechatter this morning. Everyone worked hard and had fun. We were chasing Cheesesteak all morning.

ANNOUNCEMENTS:
Memorial convergence and the Murph is coming soon.

Q School, Levee Style

THE SCENE: A brisk 50 degrees.  Q school was on deck so YHC did a lot more talking than usual.  Meter Maid was on time.  Captain Obvious wasn’t. So there’s that.

WARM-O-RAMA:

SSH IC x30
IW IC x15
Imperial Squat Walkers IC x10
Burpees IC x5 (Don’t do this…)
SSH IC x20 (10 IC and 10 silent)
10 Penalty Burpees… Thanks Woody…

THA-THANG:
Mosey to the stop sign down the road. Flutter kick til all in.
Mosey around the park to parking lot near Shovel Flag. Burpees til all in.
Dora 1-2-3. Partner up and do the following.
100 Merkins
200 Big-boy Situps
300 Squats

Bear Crawl to the flag. Plank til all in

MARY:
Mountain Climbers IC x30
American Hammers IC x30
LBC’s IC x30
Box Cutters IC x30
American Hammers IC x15

COUNT-OFF & NAME-O-RAMA
24 PAX, 0 FNG’s

CIRCLE OF TRUST/BOM:
As we celebrated Mother’s Day yesterday, we have to remember that the M is not simply representative of your Mrs.  The M stands for the Most Important person in your life.  Let’s make sure to treat her that way.

Harbaugh made an appearance today and shared from his heart about his experience and how God has transformed his life by showing him how important every minute is.  T-Claps to Harbaugh and we will wish him the best of luck as he prepares to move to Arkansas.  Notes from his personal COT are below.

MOLESKIN:
Notes from Harbaugh:
coming soon.

ANNOUNCEMENTS:
Read the Pre-Blast that Soybean hasn’t posted yet…

PRE-APFT [T A P E R]

THE SCENE: Primo–just like having A/C
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Got the PAX stretched, warmed, and pumped
THA-THANG:
Not only was Billy Blanks absent, so was rest time. We got to work quickly for some too-legit-to-HIIT workouts designed to keep the heart rate up. No long European vacations for our lungs on this day!

ROUND 1

Each of the moves below was done 40 seconds on/20 seconds off for 3 rounds

Spider-man merkins
Groiner w/squat
High knee/jump squat combo
Forgotten move #I’ll find the index card one day

BREAK – quick capri lap w/some MARY (thanks Kudzu + Watchita for leading dealers choice)

ROUND 2

Same setup as round 1, except each round of 3 included each move once instead of doing all three at once before moving on.

Tempo merkins
Tempo squats
Sprints

ADVANCED STRETCHING

Sparky led us in some nice stretches in the final few minutes as YHC performed COT. We discussed pursuing true meaning and contribution–an admonition taken from a recent book by David Brooks, “The Second Mountain.” Check out the book–worth a read.

MOLESKIN:
A solid group at the Saddle of Blazing–this team always willing to put in the work and provide encouragement. Solid F-3tention without pretention. Thanks to U-Rock for bringing hot and tasty coffee. My heart rate monitor said we burned 540 calories and sustained over five minutes of max heart rate zone. The PAX significantly improved their aerobic fitness and ability to sustain high-intensity effort for longer. Speed and efficiency were also developed.

Sweet Taste of Revenge – KotB @ THE LEVEE

THE SCENE:  King of the Bluff worthy

F3 WELCOME & DISCLAIMER:  Full F3 mission, principles, and disclaimer proclaimed and disclaimed for the 9 FNGs in the gloom

WARM-O-RAMA:

SSH x25 IC

Daisy Pickers x10 IC

Imperial Walkers x10 IC

THA-THANG:

Mosey down to the lights for Route 66.  Along the road of 11 light poles, the men perform Q called exercise to the count of the # of the pole along the 11 light pole route.  

  • Merkins
  • Squats
  • Big Boy Sit-ups
  • Dips
  • Mountain climbers
  • Jump lunges

MARY:

15 reps of dealers choice until time.

Halpert – American Hammers x20 IC

Cheesesteak – ABCs

Corky – Hello Dolly’s x20 IC

Woody – Pickle Pounders x15 IC, TIME!

COUNT-OFF & NAME-O-RAMA

47 PAX (9 FNGs):  Hello Kitty, Cheesesteak, Triple H, Coach Pitch, Motel 6, Barney, Scratch, Woody, Kudzu, Pablo, Krylon, Fishnets, Rainout, Snowman, Rainbow Warrior, Watchita, Meter Maid, Nature Boy, Leaf Blower, Rabbit, Corky, Scrumbar, Lancelot, Captain Obvious, Vector, Pronto Pup, Dial up, Murse, O Positive, Rocket Launcher, Slicnut, Slots, Woodwinds, Coach K, Mantooth, Black Diamond, Setter, Anklet, Sully, Webelo, 3PL, Roots, Stuft Crust, Frank the Tank, Halpert on Q

CIRCLE OF TRUST/BOM:

Be intentional with your time with loved ones, put the phones away and capture the expressions on faces, the memories that make up life.  Don’t miss them checking email or social media.

MOLESKIN:

Since taking over as AOQ of THE LEVEE, I’ve been humbled to lead such an awesome group of men.  There’s a lot of energy and enthusiasm with the PAX right now.  New AOQ FNG Challenge – If the PAX bring more FNGs than YHC each week, I will do 10 burpees on Friday morning for each FNG brought by the PAX after COT.  

ANNOUNCEMENTS:

5/9 – Army Physical Fitness Test – APFT

Freedom is not free. It is earned.

THE SCENE: Levee; 64 and reminiscent of a miserable Scottish gloom

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

  • SSH x 28 IC
  • SSH x 14 IC then Radio Silent 15-28 IC=FAILED…Penalty for all PAX: BURPEES x 10 OYO
  • Re-attempt 1st FAILED attempt=FAILED AGAIN…same Penalty
  • Re-attempt 2nd FAILED attempt=SUCCESS…no Penalty…Hi-Fives for errrrrybody!!!
  • Mosey around parking lot
  • THA-THANG: BRAVEHEART
  • Lil’ mosey to starting point
  • “11’s”(OYO)
  • 1 BODY BAG BUILDER (BBB)

  • Run 75 yard length of parking lot
    • 10 PRISONER SQUATS (PS)
    • Run backwards to starting point
    • ALTERNATING SHOULDER TAPS (AST) until all in
    • Recover
      • Repeat as follows:
        • 2 BBB/9 PS
        • 3 BBB/8 PS
        • 4 BBB/7 PS
        • 5 BBB/6 PS
        • DIPS on nearby fence posts x 28 IC
        • Lil’ mosey then return
        • AST until all in
        • Recover
        • Resume:
        • 6 BBB/5 PS
        • 7 BBB/4 PS
        • 8 BBB/3 PS
        • 9 BBB/ 2 PS
        • INCLINE MERKINS on nearby fence posts x 28 IC
        • Lil’ mosey then return
        • AST until all in
        • Recover
        • Resume:
        • 10 BBB/1 PS
        • MARY
        • HIGH PLANK x 1 minute
        • LOW PLANK x 1 minute
        • SIDE PLANK (R) x 30 seconds
        • SIDE PLANK (L) x 30 seconds
        • LOW PLANK x 1 minute
        • HIGH PLANK x 1 minute
        • COUNT-OFF & NAME-O-RAMA
          15; Meter Maid, S-Cargo, Rocket Launcher, Black Diamond, Steinbrenner, Sully, Anklet, Pronto Pup, Rainbow Warrior, Halpert, Slicnut, Culture Club, Watchita, Hot & Ready and O Positive (YHC)
        • CIRCLE OF TRUST/BOM:
          WHAT IS WORTH FIGHTING FOR
        • With a quick historical perspective on YHC’s ancestry YHC drew a connection with his bloodline and his Scottish roots dating back to 1263 (hence his affinity to wear a kilt whenever he so desires) and numerous citings that his ancestor’s fought alongside Sir William Wallace and Robert the Bruce during the Scottish Rebellion with England to secure Scotland’s freedom. Numerous descendants of YHC were hung and/or executed for supporting the Scottish position. Along with YHC’s other ancestors honorably serving in the American Revolution, Civil War, WW2, Korean Conflict, Vietnam, including YHC’s father serving in the US Air Force for 26 years makes YHC proud of his heritage. These men fought for Freedom. And I thank God that they did. We all owe a debt of gratitude to those who have fought for and paid the ultimate price for the freedoms, and they are many, that we enjoy here in America. Begs the question though, as men, as leaders in our local communities, families, workplace, places of worship…what is worth fighting for for each of us? What does that look like in the context of (our) marriages, relationships, health, wellness, matters of faith?
        • MOLESKIN:
          This work-out was not for the faint of heart. We pushed through and got better together. YHC was encouraged by PAX feedback.
        • ANNOUNCEMENTS:
          See: Preblast

Who Put Horses in our Stables?

THE SCENE: 60s, A great morning
F3 WELCOME & DISCLAIMER
Done and Done. 

WARM-O-RAMA:
20 SSH IC
10 Hillbillies IC
10 Daisy Pickers IC
20 Arm Circles IC
Mosey to The Stables

THA-THANG:

11s: 10 Pull-ups/Hang –  1 BBSU
Mosey to grassy area outside of tennis courts and partner up.

Catch Me If You Can
Round 1
PAX 1 performs 3 Burpees while PAX 2 runs backwards. Once PAX 1 catches PAX 2. Switch.
Round 2
Repeat with 5 SSHs
Mosey to Fountain

11s: 10 Derkins – 1 Dip
Lunge walk to Endex

MARY:
25 LBCs IC
25 Flutter Kicks IC
15 American Hammers IC
ABCs to “O-U-A-C-H-I-T-A”

COUNT-OFF & NAME-O-RAMA
5 PAX, U-Rock, Webelo, Speaker, Kudzu, Watchita

CIRCLE OF TRUST/BOM:
Set aside time for what matters. Our lives are crazy. Work and responsibilities can take over, and understandably so, that’s how we provide.  Make sure that you are still making time for those in your life that mean the most to you. Date your wife. Call up your parents. Take your kids to the park.

MOLESKIN:
Early morning activity in the stables. Horses, trucks. We did pull-ups anyway. No one knows how to spell Ouachita.

ANNOUNCEMENTS:
St. Jude Marathon Weekend open sign-ups begin tomorrow.