CMU Partner Beatdown

THE SCENE: 

70, wet but not raining!!!!   Thank you Weather Q!!!

F3 WELCOME & DISCLAIMER

This was stated and special mention was made to consider the risk since CMUS were on forecast

WARM-O-RAMA:

Pick up your CMU and let’s go!  (mumblechatter was in full force – what no warm-o-rama – patience PAX, patience, patience)

  • Mosey across the parking lot with CMU – stop and do 10 CMU Overhead Presses OYO
  • Mosey back to STARTEX and do 10 more CMU Overhead Presses OYO

PAX patience was about to be rewarded

Put CMU down

  • SSH x20 IC
  • Windmills x20 IC
  • Mountain Climbers x10 IC (use CMU for hand grips)

Pick up CMU

The next set of exercises all incorporated the CMU

  • Step-Ups AMRAP for 1 minute (start on left side of CMU and step up onto CMU and step down on right side of CMU – reverse, rinse and repeat
  • Jump Burpees x20 OYO (start on left side of the CMU, jump to the right side, perform 1 burpee, jump back to the left side and do 1 burpee – this equals 1 rep)
  • Squat to Press x10 OYO
  • Good Mornings x10 IC (down on 1, 2, 3 up on the rep)

We were good and warm and ready to get to work at this point……..

THA-THANG:

Partner CMU work 

  • 100 CMU Curls (other partner bear crawls 50 yards x2 )
  • 200 Toe Smashers (https://bit.ly/2khlqJL)  (other partner Sprints 50 yards x 2  – first time was side shuffle and then we went to sprints)
  • 300 CMU Squats (other partner crab walks 50 yards x2)  (modified to 25 yards after everyone had the pleasure of the initial crab walking
    • When you get done, join in with another group until ALL IN
  • 150 CMU Derkins (feet on the CMU and perform Derkins) (other partner sprints 75 yards x2 )
  • 50 CMU Front Raises (other partner broad jumps 25 yards x2) QIC admittedly did a horrific job of explaining these (probably because he was smoked) and it showed as there were several different versions of this exercise going on (not the fault of the PAX).  1 thing is for sure – there was some serious CMU work going on!!

Short mosey back to Startex

MARY:

More CMU fun just like Mary would like it

  • Flutter Kicks x10 IC w/CMU
  • Flutter Kicks x20 IC w/o CMU
  • LBC x10 IC w/CMU
  • LBC x25 IC w/o CMU
  • American Hammers x10 IC w/CMU in USA style
  • American Hammers x30 IC w/o CMU in USA style
  • American Hammers x10 IC w/CMU – U-S-A!

COUNT-OFF & NAME-O-RAMA
9 PAX (0 FNGs) Money Bags, Captain Obvious, Meter Maid, Bootheel, Slicnut, Snowman, Woody, Barney, Rabbit (QIC)

CIRCLE OF TRUST/BOM:

Read a devotion entitled “You Are So Blessed”

If you woke up this morning with more health than illness, you are more blessed than the million who won’t survive the week.

If you attend a church meeting without fear of harassment, arrest, torture, or death, you are more blessed than almost three billion people in the world.

If you have food in your refrigerator, clothes on your back, a roof over your head and a place to sleep,you are richer than 75% of this world.

If you have money in the bank, in your wallet, and spare change in a dish someplace, you are among the top 8% of the world’s wealthy.

If you can hold someone’s hand, hug them or even touch them on the shoulder,you are blessed because you can offer God’s healing touch.

If you can read this message, you are more blessed than over two billion people in the world that cannot read anything at all.

If you hold up your head with a smile on your face and are truly thankful, you are blessed because the majority can,but most do not.

Shared with the PAX that many times QIC forgets how blessed he is.  QIC has clothes to wear, has a home and car, air and heat in home and car, means to get food whenever he wants, a job to provide all these things and more, many other conveniences that are not required in order to live, wife and 7 children, a great church family and a wonderful community called F3 to lean on and get better with……..the list could go on and on and on.  QIC too many times gets down in the dumps because of work or something going on at home and forget that he has so many things to be thankful for.  QIC and each of us are truly blessed. Let’s not get desensitized to the blessings we enjoy on a daily basis.  QIC asked the PAX to think of someone in their life that isn’t as blessed as they are and to be a blessing to them somehow today / this week.

MOLESKIN:

First of all, The Weather Q continues to perform at very high levels!!!  Kudos Weather Q!  Thankful he was back on US soil!

QIC has had a desire to design and lead the PAX through a CMU heavy workout (because QIC NEEDS, not WANTS more CMU workouts in his life) and today was the day to begin that journey.  It wasn’t easy but QIC was able to Q it and the PAX responded like the Champions they are at the Levee for the CMU beatdown.    Thanks to Bootheel and Meter Maid for letting me join in with their sets

CMUs are a great way to make the boot camp harder and QIC encourages all PAX to incorporate them more.  If you don’t own a CMU, go to Home Depot or Lowe’s, buy 1 and keep it in your vehicle.  ($1.55 at Home Depot or $1.67 at Lowe’s)!    Buy 2 – keep 1 in your vehicle and 1 in your Ms (just in case)

ANNOUNCEMENTS:

  • GrowRuck is coming to Memphis 9/21-23.  Talk to your AOQ or check the Pre-blast for more information
  • O Positive is kicking off 2nd/3rdF opportunity at his house this week on 5/23/Wed. Immediately following BC from 0630-0715ish. FREE Living Room Coffeeteria (LRC)
  • 2 VQs this week both at the Berm:  Gepetto on 5/23 and Promise Ring on 5/24
  • For those who are interested in rucking, check out  F3 Memphis Ruck Club  on Facebook and join #ruckers on Slack

 

Sprints and Fraps

THE SCENE: It was a balmy 70 degrees as we arrived with the hooligans of the Houston football team.

F3 WELCOME & DISCLAIMER


WARM-O-RAMA:

Ssh x20 IC 4ct
Tempo squats x20 IC 4ct
Arm circles. Fwd and back x20 IC 4ct
Calf raises 20/20/20
Line hops 30/30

THA-THANG:

Mosey to big lot
One lap around parking lot
10 x 20 yd sprints
10 x 10 yd spirit.
Calf raises 30/30/30
Line hops 30/30
One lap around parking lot
10 x 40 yd sprints
10 x 20 yd spirit.
Calf raises 30/30/30
Line hops 30/30
8 x 40 yd sprints
8 x 20 yd spirit.
2 x 100 yd sprint
Mosey to start

 

MARY:

Push ups/triceps 10x each exercise x 3
Lunge hold x 1 min hold each leg

COUNT-OFF & NAME-O-RAMA
7 PAX
CIRCLE OF TRUST/BOM:
YHC shared out of Proverbs 18. I have noticed in almost the last 2 years of marriage that I am very selfish. I don’t wake up and hope for it or do it on purpose. I think I am actually a pretty decent guide. Then I realize my cheapness can cause issues between my wife and I. This week, we talked about something as simple as turning on the AC. Thanks to our Weather Q, spring lasted a week. I don’t notice how hot the house gets, so I need to make the effort to turn it on. Examples don’t stop there but you get the point.

My challenge is for the PAX to be true HIM and focus on serving their wife and children (if they have them). We can’t truly shine for Christ if we are not staring in our first mission field: our home. Find ways to love on them and others will see the difference a HIM can make.

MOLESKIN:
Great work today by Captain Obvious and Slicnut on bringing the first ever PLF. It was a great way to cool our core down.  I hate sprints, so thanks men for pushing through together. We raised the game but we need to be raising each other up in prayer more importantly. Keep working hard and don’t be afraid to push (unless that means you almost soil your shorts).
ANNOUNCEMENTS:

Tire Flipping Feast

THE SCENE:

68 and gloomful, though the sun did rise in the Far East. Slicnut was early, threatening to VERY Irish Goodbye. Woody showed up right at 5:30. Nature Boy rucked and then left for work. Wide Right is still on the IR but I emailed him today and assured him I was not stalking him, just checking on him. We missed Snowman, who is still recovering, also.

After a not so gentle nudge from the Nantan to watch the How to Count video, which YHC did over and over and over, How to Count was reviewed with the PAX and completed successfully throughout.

F3 WELCOME & DISCLAIMER

You’re here to push yourself, not hurt yourself, so chickity-check yourself before you wreck yourself.

WARM-O-RAMA:

SSH IC x 15
Imperial Walker IC x 15
Cotton Picker IC x 15
Merkins IC x 10
 
Fetch:  Rather than mosey to the football field, one PAX  throws a frisbee along the route in the direction of the football field. All PAX sprint frisbee to landing place. At each landing place one PAX chose an exercise. Among them were Freddie Mercuries (20 IC), almost-Wolverine Burpees, then Wolverine Burpees, WW1 Situps,  more Burpees, and maybe a few others…I lost track. Frisbee-throwing wasn’t really our strength, but it made for a new kinda mosey.
 
We finally arrived at the goal line where the tire flipping feast awaited us.

THA-THANG:

TIRE FLIPPING FEAST:
2 minute AMRAPS of the following:

Round 1: PAX flipping a tire (courtesy of O-Positive) with dealer’s choice exercise in between reps (bear crawls, imperial walkers, SSH, and Hillbillies were all in the mix…TCLAPS to Woody for leading the way on this)

Round 2:  20 IC Freddie Mercuries and Lt Dans (5)

Round 3: PAX flipping a tire…again….with dealer’s choice exercise in between reps

Round 4:  5 Aussie Burpees (check the F3 Exicon!) and 5 Merkins

Round 5: PAX flipping that tire…again and again….with dealer’s choice exercise in between reps

Round 6: 20 SSH and 10 prisoner squats

Round 7:  1 Burpee and then flip that tire with all kinds of dealer’s choice

Round 8: 5 Burpees and 5 Lt Dans

Round 9: Flip that tire with a side of dealer’s choice

Mosey back to the flag

MARY:

Thunderstruck until 6:15 (Hold plank position, then 1 Merkin every time “Thunder” is heard….AC/DC was a strong finish)

COUNT-OFF & NAME-O-RAMA

Roots, Harry Carey, Slicnut (NO Irish Goodbye), Doppelganger, Zima (making everyone look better), Woody, Cheesesteak

CIRCLE OF TRUST/BOM:

Jeremiah 9:23-24 – Thus says the Lord: “Let not the wise man boast in his wisdom, let not the mighty man boast in his might, let not the rich man boast in his riches, but let him who boasts boast in this, that he understands and knows me, that I am the Lord who practices steadfast love, justice, and righteousness in the earth. For in these things I delight, declares the Lord.”

YHC encouraged the PAX to prioritize their relationship with the Lord over the wisdom, might, and riches of this world. While Stuart Smalley famously coined the phrase, “I’m good enough, I’m smart enough, and doggone it, people like me” there is always someone smarter, stronger, and richer than you. Boasting in those things is futile. Knowing the Lord and boasting in what he delights is exceedingly valuable.

MOLESKIN:

YHC is thankful for O-Positive, who met up Tuesday night to hand off the tire. Slicnut informed me during our beatdown there are tires on site at the Houston HS football field that are even heavier, so we will use those next time around.

Maybe because it was hump day, maybe it was because Billy Blanks was noticeably absent (as was Captain Obvious), maybe it was the plethora of tire flips executed by the PAX, but there was no noticeable mumble chatter. YHC tried to instigate some chatter but there was little response…even from Zima, who we suspect is 345’ing this week. Go get ’em Zima!

 

ANNOUNCEMENTS:

Nothing mentioned so we locked shields.

Coupon/Run Workout at the Levee

THE SCENE: 69 degrees with only the screams of Houston football team heard (or possibly all male cheerleading team)
F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

  • SSH x 20 IC
  • Abe Vigoda x 15 IC
  • Butt Kickers x 20 IC

THA-THANG:

  • 50 CMU/Ruck Curls
  • 1/4 Mile Run
  • 10 Burpees
  • 30 CMU/Ruck Overhead Presses
  • 1/4 Mile Run
  • 10 Burpees
  • 50 CMU/Ruck Squats
  • 1/4 Mile Run
  • 10 Burpees
  • 25 CMU/Ruck Lunges
  • 1/4 Mile Run
  • 10 Burpees
  • 50 CMU/Ruck Curls
  • 1/4 Mile Run
  • 10 Burpees
  • 1/4 Mile Run with Ruck/CMU

MARY:

  • American Hammers CMU/Ruck  x 15 IC
  • Pickle Pounders (no CMU, not sure how you would use it here 🙂 x 15 IC
  • Billy Blanks – CMU/Ruck BBS x 15 IC
  • COUNT-OFF & NAME-O-RAMA
    9 PAX: Slicnut, Captain Obvious, Meter Maid, Moneybags, Harry Caray, Hobo, Billy Blanks, Barney (welcome back from baby duty),  Woody (QIC)
    CIRCLE OF TRUST/BOM:
    Quick Word about Prayer.  Discussed about a section from a booking I am reading on prayer: “I had always approached my prayer time and spiritual life much like my business: It was something that needed to be taken care of, a priority, and I would just have to do it.  However, unlike my other business and life interests, I often charge into my prayer time without any thought or preparation.  As a result, I found myself mouthing words I had heard myself say many times before.  Eventually the dreaded condition of “rote” entered my life.  My words were good and heartfelt, but they lacked the intimacy that two friends enjoy with their conversation and I knew it”
    MOLESKIN:
    Good morning with the HIM of the best AO of F3 Memphis.  I learned that Billy Blanks likes to Co-Q.  Think he learned it from Phat Pat.  Alot of groaning was had throughout the workout so it led me to believe that my job was done right.  Captain Obvious mentioned I would have made Lazarus proud with all the burpees between runs/coupon workouts we did.  No PLC at the Levee when you have the Levee Creamery right next door.  However, word at the Levee is there will be PLF (Parking Lot Frappeteria) in the near future.  Other men of F3 Memphis will have to post over the next few weeks at the Levee to experience this treat.
    ANNOUNCEMENTS:

CMU: A Whole Lotta Suck

iTHE SCENE: The Levee, Home of the Larry the Skunk! Couldn’t ask for better weather, 65ish degrees.
F3 WELCOME & DISCLAIMER: Hello, I’m Bombay. Don’t Hurt Yourself!

WARM-O-RAMA:
20 SSH (IC)

15 Daisy Pickers (IC)

15 Mercins (IC)

10 Forward Arm Circles (IC)

10 Backward Arm Circles (IC)

10 CMU Over Head Press (IC)

Little Mosey around the football field to get to the one open gate.
THA-THANG:
1. CMU 11’s Ladder:

  • 10: Captain Thor (With CMU) <–Ladder Run (With CMU)–> 1: Body Builder (With CMU)
  • 9: Captain Thor (With CMU) <–Ladder Run (With CMU)–> 2: Body Builder (With CMU)
  • 8: Captain Thor (With CMU) <–Ladder Run (With CMU)–> 3: Body Builder (With CMU)
  • 7: Captain Thor (With CMU) <–Ladder Run (With CMU)–> 4: Body Builder (With CMU)
  • 6: Captain Thor (With CMU) <–Ladder Run (With CMU)–> 5: Body Builder (With CMU)
  • 5: Captain Thor (With CMU) <–Ladder Run (With CMU)–> 6: Body Builder (With CMU)
  • 4: Captain Thor (With CMU) <–Ladder Run (With CMU)–> 7: Body Builder (With CMU)
  • 3: Captain Thor (With CMU) <–Ladder Run (With CMU)–> 8: Body Builder (With CMU)
  • 2: Captain Thor (With CMU) <–Ladder Run (With CMU)–> 9: Body Builder (With CMU)
  • 1: Captain Thor (With CMU) <–Ladder Run (With CMU)–> 10: Body Builder (With CMU)

Totals: 55 Captain thors, 55 Body Builders, 560 Yrds ran

2. Indian Run: Last HIM would perform 5 Mercins with CMU  then sprint to the front of the line. Once at the front of the line, said HIM would drop the CMU.  Once the last HIM in line reached CMU, Said HIM would stop, perform 5 Mercins then sprint to the front of the line.  One rotation was completed.

MARY:
Little Mosey out of the gate and around the football field back to the flags.  PAX held CMU’s above head till all in.

  • 10 CMU Over Head Press (IC)
    COUNT-OFF & NAME-O-RAMA
    PAX: 10 FNG: 0
    CIRCLE OF TRUST/BOM:
    A personal testimony on how God plan (Don’t be Selfish by making life about yourself).

2.5 years ago, I took a leap of faith and moved my family (Wife, 6 month old daughter) to Memphis.  (Insert God’s Plan for my family) At the time we did not know what this move would mean to our family.  Over the past 2.5 years as a family we have developed strong relationships with God, which was almost non-existent prior to Memphis.  This new relationship has brought great fellowship (HFO, F3, Highpoint Church) which has helped my family grow stronger.  (Insert God’ Plan for my Career) Over the past 16  months I have been put up for promotions, 4 different interviews.  As I watch outsiders come in and some of my peers move forward, I grew frustrated.  The frustration came from my selfish way of looking at it.  In the moment it was about ME.  As time has come and gone I have been offered new avenues to grow my career (Gods Plan).

To wrap it up, Do Life for God and For your Family and his plan will guide you to a better life. (It might not be easy in the moment but Glory is at the finish line!)

 

Phat Pat’s Party Arms

THE SCENE:
70 degrees and slightly muggy. Perfect for hot coffee in the parking lot afterwards, per Capt Obs super Obvi Observation.

F3 WELCOME & DISCLAIMER
Said all the things!

WARM-O-RAMA:

Slicnut suspected what was coming and slunk away to retrieve more CMU’s right as Warm-O-Rama began even though YHC said to bring extras on the front end… smh smh. Captain Obvious went with Slicnut to retrieve more CMU’s, primarily to make sure Slicnut returned.

CMU Curls x100 IC! (Our conquering heroes returned to jump in around 55ish)
SSH x30 IC
Deep Squats x15 IC
Wide Arm Circles x10 IC
Reverse Reverse! x10 IC

It’s another arms day fellas… PAX performed a coupon Indian Run around the parking lot and then into the baseball field, around the diamond, and posted up along the right field line. The original destination was supposed to be the pristine Astroturf of Houston High School, but AOQ must have forgotten to notify the football team of our priority in the use of it. Oh well, modify as necessary, right?

THA-THANG:
PAX partner up and complete “FATS,” sadly with a “F” instead of a “Ph.” While Partner 1 performs the exercise with the CMU, Partner 2 sprints 30 yards and then Bernie Sanders back (no hill). Flapjack and keep running total until the routine is complete.

Front Squats w/ CMU x100
Abyss Merkins x150 (use CMU’s to get the deep movement)
Tricep Dips x200
Shoulder  Press w/ CMU x250

YHC’s legs and arms were shaking at the final push to complete the Shoulder Press so we performed a 30 second Stargazer before completing the coupon Indian Run back to Startex.

MARY:

CMU Curls x50 IC! (But keep the core tight this time!)
American Hammers w/ CMU x20 IC
BBSU w/ CMU x15 IC
Dealer’s Choice – Wide Right called for what felt like an eternal 6-inch hold with CMU’s to burn us out at the end. He seemed angry that he kept lifting the concrete blocky thing over and over instead of golfing this gloom and wanted to take it out on us.

COUNT-OFF & NAME-O-RAMA
8 PAX, no FNG’s

CIRCLE OF TRUST/BOM:
Consider jumping in with the May Manliness challenge (one chapter of Proverbs each day for the month of May). YHC uses Proverbs to meditate on the godly character & wisdom of Christ and then asks God to mold my heart, mind, and character into His. We have eternal life in Christ, but that eternal life is meant to start in this life, change us, and the world around us for God’s glory.

MOLESKIN:
This routine is aptly named Party Arms due to the uncontrollable shaking of the arms upon completion.
Props to Wide Right for helping another PAX who was lightheaded.
The Levee is awesome.
Prayed for Billy Blanks patients who he’d be stabbing with needles and catheters. I think he’s got some forgiveness issues too…
Enjoyed sticking around for PLC at The Levee without having to drive Gus all over Memphis afterwards.
Captain Obvs was a terrific Partner for the beatdown. Would highly recommend to other PAX!
Good work men!

ANNOUNCEMENTS:
Probs (read all the other BackBlasts so you don’t miss announcements)

AMERICAN F3OTBALL!

THE SCENE: Absolute perfection in the burbs. 60ish. Not a cloud in the sky despite overnight thunderstorms. (The Weather Q deserves a raise, while we’re on the topic.)
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

The Warm-O-Rama took longer than expected and longer than usual as half the PAX parked at the football field and the other half parked in the back of the Levee *despite* QIC giving *at least* 3 minutes’ advance notice on GroupMe. Perhaps people will park in the right spot when Comz converts to Slack, but I doubt it.

The first 6 minutes (give or take) were a total cluster, largely because of QIC’s tardy communication – this one is on me, guys. The few PAX who parked in the correct location did SSH’s, arm circles, and what-not for a couple minutes. Then Wide Right barreled into the general area of Warm-O-Rama in his small, blue rental car. *As an aside, I hate that he was involved in the accident that precipitated the need for said rental, but it is a little funny seeing a 6’5 280ish lb guy crawl out of a tiny clown car three mornings every week.

Wide Right informed us that “there are at least 5 or 6  guys in the back of the park, but I knew it couldn’t be the right spot because there wasn’t a shovel flag.” We took a capri lap to wait for said PAX to wise up on startex location then moseyed to the football field.

THA-THANG:
YHC had a good beatdown planned out that involved a lot of running. I mean – a LOT of running. But then I woke up at 2 am and couldn’t go back to sleep. As I watched reruns of Naked and Afraid on Discovery or whatever channel that program comes on, it dawned on me that running sucks and we should do something fun and challenging for the beatdown instead of something that totes sucks. Like most great ideas, a new concept was born at 2 am watching naked people evade bears and rhinos while being followed by a camera crew.

And so, in a tired haze fueled by reality tv and snack cakes, the rules of F3OTBALL were written. A sport was born. (It’s at least more a sport than #notasport whose traditional name shall not be written in this text).

F3OTBALL is a lot like American football, but instead of conventional scoring and flow, F3 methods and constructs dictate both pace of play and penalties/rewards.

PAX divided into two teams. YHC should have understood the confusion with the parking snafu when PAX couldn’t even number themselves off correctly before the game. We eventually figured out how to count to “1” or “2” correctly and Cheesesteak, being the group’s ultimate athlete as defined by the APFT, called all-time QB as we had an odd number.

Almost immediately, Wide Right giddily ordained that the game be contested using “shirts and skins” delineation of teams. Before anyone could really even respond or complain, his shirt was removed and flying through the air toward the sideline. After some mumblechatter, everyone else on his team dutifully removed their shirt. Everybody except for one, that is. YHC won’t name names, but the PAX whose name rhymes with “Slots” refused to go shirtless. Maybe it’s because he has a third nipple? Maybe he’s concealing a Chinese symbol tattoo he got in college? Maybe he saw that everyone else on his team had pudgy mid-sections and didn’t want to body-shame us? We may never know, but eventually the irony was palpable that the best athlete on the “skins” team was the only one who wouldn’t remove his shirt and show off the guns.

THA RULES:

**Teams begin possession at midfield. Line to gain for a first down is the 25 yard line. If a team gains a first down, they get a new set of downs and the defense must do 25 American Hammers.

**Anytime the ball touches the ground, whether by a dropped pass, fumble, or other general clumsiness, all PAX must do 10 merkins. (We did a lot of merkins, y’all.)

**A touchdown results in 7 points for the offense and 10 burpees for the defense.

**Any turnover or turnover on downs results in a lap around the field for the offense.

**Other rules were created/forgotten/made up on the spot by QIC as needed.

About 5 minutes (and appx 50 merkins) in, it was obvious most F3 Memphis PAX must have played basketball or something, because the Levee – despite being current holders of the coveted Collierville Cup – collectively possesses hands of steel. Even relaying the ball back in without dropping it was a challenge.

Final Score from Whatever-Houston-High’s-Field-Is-Called: 
Skins (and Slots): 28
Shirts: 0

MARY:
Mary’s advances were spurned today. Maybe another time, sister.

COUNT-OFF & NAME-O-RAMA
11 PAX: Slots, Wide Right, Money Bags, Cheesesteak, Doppleganger, Slicnut, Meter Maid, Roots, Harry Caray, Backseat

CIRCLE OF TRUST/BOM:

“Children, obey your parents in the Lord, for this is right. “Honor your father and mother”—which is the first commandment with a promise— “so that it may go well with you and that you may enjoy long life on the earth.” Fathers, do not exasperate your children; instead, bring them up in the training and instruction of the Lord.”
‭‭Ephesians‬ ‭6:1-4‬ ‭NIV‬‬
YHC has been reading through Ephesians and was convicted by this passage of Scripture. Even though we may be out from our parent’s roof, we are still called to honor our parents. There’s no condition placed on this in terms of stopping at any time, but there is a promise associated with it. (Is there an F3 term for parents, by the way? If not, might be time to coin something.) Also, as parents of children, let’s make it a focus to train them and teach them rather than chastising them. It’s easy with little ones for my patience to wear thin, but if I expect my Heavenly Father to show me grace, shouldn’t I afford that to my children also?

MOLESKIN:
YHC hopes the PAX enjoyed today’s festivities. It was a little spur-of-the-moment (read: my way of rationalizing controlled chaos and poor organization), but I enjoyed myself changing things up a little. QIC’s fitness watch read nearly 4 miles when all was said and done, so we still got the work done even if it was a little unorthodox.

12×12 and DORA 1, 2, 3

THE SCENE: 65 and gorgeous, though just a little moist. Getting to be that time of year when the PAX will all go home sticky and shweaty. Several PAX rolling in late, even after Warm-o-rama….some who were up until midnight re-reading the Captain Obvious live feed from the VAPE session, but mostly Lair PAX who had a secret session to take turns partaking from their newly won KoTB chalice. I even asked the Nantan, who graced us with his presence, if I had to wait for these tardy PAX before beginning THE THANG. He scoffed and so we got right to THE THANG.

F3 WELCOME & DISCLAIMER

Hit the high points.

WARM-O-RAMA:

SSH x15  IC
Dixie Pickers  x 15 IC
Merkins x10  IC
Hillbillies x 10IC

THA-THANG:

Mosey to Pavilion
In honor of Snowman, who is on the IR, we copied his workout from a few weeks ago. 12 reps of 12 exercises (OYO) unless noted. Once all in immediately begin next exercise.
* Box Jumps on picnic tables
* Merkins
* Squats
* Groiners
* One leg lunges (12 each leg) with rear leg on table
* BBSUs (for Wide Right)
* Werkins
* Sumo Squats
* Burpees
* Derkins
* Prisoner Squats
* BBSUs (for Wide Right)
 
Mosey to Parking lot
 
 
DORA 1, 2, 3 – PAX partnered up and rotated between 50 yd sprints and….
100 Merkins
200 Squats
300 Mountain Climbers
 
YHC queued some of the Rocky IV soundtrack to encourage the PAX but most were too young to recognize the music. YHC felt a little old in that moment, but mostly sad for the ignorant PAX for didn’t grow up with Cold War propaganda in their childhood. Nantan said he had never seen this movie, which makes me question his citizenship in this country. 
 
Mosey back to pavilion
12  Box jumps
12 Merkins
12 BBSU’s (one last set for Wide Right)
 
Mosey to flag

MARY:
Dealer’s Choic

20 IC  45* and 90* flutter kicks (can’t remember who suggested this, but it was not fun)
Speedy – suggested Wolverine Burpees, which he thought was a Mary exercise. I vetoed this, then Speedy couldn’t make a decision….we quickly moved on
Timed flutter kicks (Backseat)
Box cutters – normal and reverse – 20 IC  (Billy Blanks…who also tried to nominate Wolverine Burpees, which I again swiftly vetoed)
Hello Dolly (Nature Boy…woooo)

COUNT-OFF & NAME-O-RAMA
12 – Backseat, Speedy, Wide Right, Doppelganger, Roots, Farva, Meter Maid, Billy Blanks, Nature Boy, Gus, Cheesesteak…and Slicnut with a VERY VERY Irish Goodbye

CIRCLE OF TRUST/BOM:

Proverbw 2:1-9

My son, if you receive my words
    and treasure up my commandments with you,
making your ear attentive to wisdom
    and inclining your heart to understanding;
yes, if you call out for insight
    and raise your voice for understanding,
if you seek it like silver
    and search for it as for hidden treasures,
then you will understand the fear of the Lord
    and find the knowledge of God.
For the Lord gives wisdom;
    from his mouth come knowledge and understanding;
he stores up sound wisdom for the upright;
    he is a shield to those who walk in integrity,
guarding the paths of justice
    and watching over the way of his saints.
Then you will understand righteousness and justice
    and equity, every good path;

The logic of this verse is that IF you are willing to be teachable, THEN you will receive wisdom. So often we get into trouble because we are not willing to receive and respond to the commands of God or the encouragement from friends. Sometimes a coach gives his players a game plan, but when they only follow through on part of the plan, the results just aren’t there. It’s when we fully commit to the plan that we will see maximum results. My encouragement is to submit to God and do the hard work of joyful obedience.

MOLESKIN:
Shout out to Snowman as he recovers, but I’m thankful for the 12×12 because it can be done in your living room if you can’t post or you’re out of town (except maybe Box Jumps). 3 reps of this 12×12 and you’ll be cooked.

This was my first DORA 1, 2, 3 and I loved it. Very challenging and I would not have wanted to finish it on my own. I was encouraged by the presence of the PAX to press forward and finish.

I considered it a big win to get Wide Right to smile for the pic. We need to EH his VQ ASAP.

ANNOUNCEMENTS:
SOS workday on 5/5 for all who can make it.

Leveecide Ladder

THE SCENE: Straight up 50˚. As YHC pulled into the premises, the AOQ approached me going the opposite direction, traveling at a high rate of speed in his fun-buggy. It was later learned that a degenerate lowlife illegally entered the AOQ’s professional science lab and turned on his golden shower before going wee-wee-wee all the way home … or back to his evil lair. Upon hearing the news, Woody informed us that the thief was likely disappointed because that particular pharmalab lacked “any of the good stuff that you need to make meth.” Let’s keep an eye on Woody.

F3 WELCOME & DISCLAIMER: Ok.

WARM-O-RAMA:
SSH IC x 15
Mountain Climbers IC x 15
Rocky Balboas IC x 15
SSH IC x 15

THA-THANG: Brisk mosey to the gridiron with three strategically-random stops for 10 ct. rounds of Merkins, cause we’re ‘mericans.

Once inside the friendly confines of Slicnut Field at Landers Center Stadium, PAX toed the north goal line to begin their Seven Rounds of Leveecides. PAX traveled to the 25/50/25/south goal line and back (with prescribed MOT) and then performed that round’s exercise each time they crossed the goal line.

– Round 1: 5 Burpees (MOT = run)
– Round 2: 10 Shoulder Taps (MOT = backwards run)
– Round 3: 15 Air Squats (MOT = carioca)
– Round 4: 20 Shoulder Presses (MOT = run)
– Round 5: 15 Jumping Lunges (MOT = backwards run)
– Round 6: 10 BBS (MOT = carioca)
– Round 7: 5 Burpees (MOT = run)

We then return-moseyed to Startex and almost beat the clock.

MARY:


COUNT-OFF & NAME-O-RAMA:
7 PAX were there: Woody, Moneybags, Wide Right, Harry Carey, Meter Maid, Blondie (Willy Loman from F3 ATL), Captain Obvious (QIC)

CIRCLE OF TRUST/BOM:
Don’t just pretend to love others. Really love them. Hate what is wrong. Hold tightly to what is good. Love each other with genuine affection, and take delight in honoring each other.”   -Romans 12:9-10

These verses provide three solid principles for the HIM as he leads his family:

1. Hate wrong, hold on to good
2. Freely give genuine affection
3. Model honor

MOLESKIN:
YHC loves this particular beatdown because it’s simple to Q and adds a solid touch of cardio throughout. The men pushed themselves and deposited some serious sweat on SF@LCS. Halfway through the Leveecides, a Houston Mustangs Football Coach sauntered onto the field to investigate our trespassing. As the QIC, and with the AOQ mopping up pee, YHC approached to handle the business at hand. After brief introductions and explaining our presence, YHC tried his best to channel his inner-Rabbit and throw out an invitation to join the beatdown (ABH). The coach quickly laughed, called the PAX fools and began retreating back into the shadows. YHC congratulated the coach on being able to fashionably rock the polo-tucked-in-to-the-gym-shorts look. Even Sad Clowns have Dolphins, it appears.

Totals for today:
– 30 Merkins
– 40 Burpees
– 40 Shoulder Taps
– 60 Air Squats
– 80 Shoulder Presses
– 60 Jumping Lunges
– 40 BBS
– 3,500 yards traveled

ANNOUNCEMENTS:
– BrewRuck on 4/28 … it’s not too late
– Converge on Monday 4/30 at Lair for Bruce’s Memorial Beatdown … seriously don’t miss this
– VAPE sesh on 5/1 … it’s exactly what you think it is